Squash Parmigiana ... to be enjoyed in the Fall/Autumn

 

If you are you a fan of Eggplant/Aubergine Parmigiana you may want to try this fall/autumn version. In this recipe layers of squash are topped with a garlicky tomato sauce, decadent parmesan cream and – of course – more parmesan before baking to golden, bubbling perfection.

Ingredients

Serves Six

50g butter
900g squash (crown prince, kabocha or butternut)
3 fat garlic cloves, thinly sliced
2 x 400g tins plum tomatoes
200g carton passata
1 tbsp chopped fresh oregano
4 tbsp red wine vinegar
2 tsp caster sugar
300ml double (heavy) cream
75g parmesan, finely grated

Method
1. Preheat the oven to 200°C/180°C fan/gas 6. Melt 25g of the butter. Cut the squash into small, chunky, 1cm thick slices and put into a shallow baking dish that measures about 23cm x 32cm. Pour over the melted butter, sprinkle with ¼ tsp salt, then toss together well. Arrange the slices in an even layer over the base of the dish. Cover the dish tightly with foil and bake for 30-35 minutes or until the squash is just tender when pierced with the tip of a sharp knife.

2. Meanwhile, melt the remaining butter in a large frying pan, add the garlic and as soon as it starts to sizzle, add the tinned tomatoes, passata and oregano. Simmer rapidly for 25 minutes, stirring regularly and breaking up the tomatoes with a wooden spoon, until the sauce is thick but still slightly moist. Put the vinegar and sugar into a small pan and boil rapidly until reduced to 2 teaspoons’ worth. Stir into the tomato sauce and season well with salt and black pepper.

3. Remove the squash from the oven, uncover and pour away any excess liquid. Spoon over the tomato sauce. Put the cream into a small pan and simmer rapidly (watch it like a hawk so it doesn’t boil over) for 4-4½ minutes, stirring now and then, until it has reduced a little and coats the back of a wooden spoon. Take off the heat, stir in 50g of the grated parmesan, then season to taste.

4. Pour the parmesan cream in an even layer over the top of the tomato sauce and sprinkle with the rest of the parmesan cheese. Bake for 20-25 minutes until richly golden and bubbling. Remove from the oven and leave to rest for 5-10 minutes before serving.

Nutrition per serving
Fat 37.8g (23.5g saturated) Protein 8.9g Carbohydrate 20.2g (12.7 sugars)
From recipe seen here

~ enjoy your day ~

You will see a variety of recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Chicken Casserole : a comforting one-pot dish : The Mary Berry Way

This Mary Berry Chicken Casserole is a comforting one-pot dish that combines tender chicken pieces with vegetables, herbs, and a rich, savoury sauce.

Ingredients

Serves Six

8 chicken thighs (skin-on, bone-in for extra flavour)
2 tbsp olive oil
2 onions, finely chopped
2 carrots, sliced
2 celery sticks, sliced
2 garlic cloves, minced
1 tbsp plain flour
250ml white wine (optional)
500ml chicken stock
2 bay leaves
1 tsp dried thyme or 2 sprigs fresh thyme
150ml double (heavy) cream or crème fraîche (optional, for richness)
Salt and black pepper, to taste
Fresh parsley, chopped, for garnish

Method

1: Brown the chicken

Heat oil in a large casserole dish. Add chicken thighs, skin-side down, and cook until golden brown. Remove and set aside.
2: Cook vegetables
In the same dish, sauté onions, carrots, celery, and garlic until softened.
3: Thicken the base
Stir in flour and cook for 1 minute, then gradually add white wine (if using) and chicken stock. Stir until smooth.
4: Add flavourings
Add bay leaves, thyme, and season well with salt and pepper. Return chicken to the dish.
5: Simmer gently
Cover with a lid and cook over low heat for 45 minutes to 1 hour, or until chicken is tender and cooked through.
6: Enrich the sauce (optional)
Stir in cream or crème fraîche at the end for a rich, velvety sauce.
7: Garnish and serve
Scatter with parsley and serve hot with mashed potatoes, rice, or crusty bread.

For a lower carb choice mashed swede/rutabaga, cauliflower rice, low carb bread

Nutrition Per Serving

Protein: 35g  Carbohydrates: 18g  Fat: 25g

Above and more can be seen here

Alternative Mary Berry Recipe Choices

Paneer and Roasted Vegetable Curry - see it here

Baked Salmon with Parmesan and Parsley Crust - see it here

~ enjoy your November days ~

You will find a variety of recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Bonfire Night UK... enjoy a bowl of Lentil and Vegetable Minestrone Stew / Casserole

November 5th is host to Guy Fawkes’ Night, or Bonfire Night, in the UK. This day celebrates the capture and execution of Guy Fawkes, an attempted terrorist who tried blowing up the Houses of Parliament centuries ago. This event is celebrated by fireworks and food, and you may like to give this recipe a try.

Lentil and Vegetable Minestrone Stew / Casserole

a warming dish, its nutritional details per serving

Fat 5g Carbs 19g Fibre 6g Protein 6g

Ingredients

Serves Four

1 tbsp. olive oil
1 onion, chopped
1 carrot, diced small
1 celery stick, diced small
3 large garlic cloves, finely chopped
3 tbsp. sundried tomato paste
2 sprigs of rosemary
1 bay leaf
700ml hot reduced-salt chicken stock
1 x 400g tin pomodorini cherry tomatoes
1 x 400g tin green lentils, drained and well-rinsed
100g cabbage or kale, any tough stalks removed, shredded

To serve (optional)
a few Parmesan (or vegetarian alternative) shavings
a few basil leaves
a drizzle of extra-virgin olive oil

Method
1. Heat the oil in a large casserole or heavy-based pan. Add the onion, carrot and celery; cover and cook gently for 10 minutes. Add the garlic, cover and cook for 2-3 minutes.

2. Add the tomato paste and cook, stirring, for 2 minutes. Add the rosemary, bay leaf, stock and tomatoes. Bring to the boil, then simmer, uncovered, for 20 minutes. Remove the rosemary and bay leaf.

3. Add the lentils and cabbage or kale; simmer for 5 minutes until the veg is tender. Season. Serve in bowls with Parmesan shavings, basil leaves and a drizzle of oil, if you like.

Tip - Get Ahead
Make up to 2 days ahead, cool and chill. Gently reheat until piping hot, adding a little more water if necessary. Freeze (without the cabbage/kale) for up to 1 month.

From original idea here and of course you can enjoy this tasty dish any day of the week!

~ if you may be celebrating bonfire night have fun but stay safe ~

Dear reader, you will see a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Dr Judith Steel MBE, FRCPE and expert on the clinical management of diabetes

Dr Katharine Morrison recently posted this article on The Diabetes Diet Blog 

"Adapted from BMJ 14 June 2025

image credit - more details here

Judith Steel was responsible for establishing the first pre-pregnancy unit for type one diabetic women in the UK.

Judith Steel was born in 1940 and died of a chest infection due the effects of a spinal tumour on 8th January 2025.

In 1976 she and obstetrician Frank Johnstone set up a diabetic clinic for type one women in the Simpson Memorial Pavilion Edinburgh. They recognised that high blood sugars greatly influence congenital abnormalities which occur in early pregnancy, and that early intervention, before pregnancy occurs is necessary.

Women between the ages of 14 and 40 were advised on dietary changes to improve their chances of having a normal baby. Of the 143 births at the unit by 1990, only 2 babies had congenital abnormalities. In comparison, of 96 women who defaulted from the clinic, 10 babies with malformations were born.

Worldwide, such clinics were set up, improving the outlook for countless families. Now, these special clinics are mainstream.

Judith wrote many academic papers and also Personal Experiences of Pregnancy Care in Women with Insulin Dependent Diabetes in 1994.

Judith unfortunately developed a spinal cord tumour in the 1980s. This gave her mobility problems in her legs. She had two operations but was not able to be cured, and had to use a wheelchair.

Judith was born in West Yorkshire, UK. She entered Edinburgh University and qualified in 1965. At the time, men greatly outnumbered the women who were admitted to the medical degree course. She particularly enjoyed the lectures of Leslie Duncan who was a diabetologist and veterinary surgeon. He would bring patients to lectures including dogs. After qualifying she joined his diabetology team.

She met her future husband Michael Steel at anatomy lectures. He was initially on crutches after a motorcycle accident. They married in 1962. After graduation they worked together in Nigeria. They then worked together at Edinburgh’s Western General Hospital and then in Kenya in a diabetology unit.

In 1983 Judith was appointed to an associate specialist position and started working with adolescents with eating disorders associated with diabetes. She was awarded an MBE in 1992.

Michael moved to St. Andrews University and Judith moved to the Victoria Hospital Kirkaldy. She studied the development of blindness in diabetes and found that this could be prevented if eye screening was done every 1-2 years.

Both Judith and Michael travelled around the world to share knowledge with other diabetologists. She spent her retirement in Edinburgh and is survived by her husband, three children, and six grandchildren.

A comment from Dr Katharine Morrison: I had never heard of Dr Steel till I read this obituary in the BMJ. She certainly was a trailblazer and improved the outlook for diabetics worldwide. She contributed to improvements in pre-pregnancy and pregnancy care for type one women, eating disorders, and reducing blindness. Much of her work was copied and is now a part of regular care. She did much of her work from a wheelchair and managed to bring up three children. Thank you Judith."

---------

I too had never heard of this very remarkable woman. An Edinburgh graduate, expert on the clinical management of diabetes who, while bringing up her family, made important international contributions to the prevention of complications associated with pregnancy in diabetics. On behalf of all women she has helped (and continues to help) I too add my thanks.

All the best Jan

Leaves ... consider ditching the rake this Autumn!

"Why you should ditch the rake and leave the leaves alone this autumn

As the leaves fall this autumn, you can do your bit for wildlife without forgoing your love of a pristine, tidy garden.

“A nature-rich garden doesn’t have to be a terrible mess,” says Oliver Fry of Surrey Wildlife Trust, UK. “It can be a beautiful thing in which you use nature to help realise your gardening dreams.” Instead of viewing fallen leaves as an eyesore to be laboriously raked up and disposed of, utilise them to keep your lawn neat and vigorous, your beds and borders healthy, and to ensure the survival of the mammals, amphibians, insects and birds without which your garden cannot survive.

If you provide leafy food, shelter and safety to keep the wildlife food chain alive during the cold months, come the warmer weather, your trees will ring with birdsong, your pond will erupt with amphibian frolics, and your flowers and produce will flourish, courtesy of an abundance of pollinators and an army of pest predators.

Clear with Care

Clear leaves from paths and drives where they pose a slipping hazard and look unsightly, and move them into hidden, less obvious spots, such as behind sheds, under hedges or at the back of borders.

When you are clearing heaps of leaves, check first that something is not already hiding inside. For example, there might be hibernating hedgehogs, sheltering mice, or brumating [dormant] frogs, toads, slow worms and newts. Many of these creatures are already under pressure from habitat loss and are rapidly dwindling in numbers, so the more we can help them the better. “In return hedgehogs, frogs and toads, which bring real fun to a garden, will eat lots of your pests, including slugs and snails,” says Fry.

Create Piles

Create leaf piles for creatures to hide and hibernate in and for birds to root in for food. Choose sheltered spots, partially dig the leaves down into the soil so that the top of the pile is at ground level, and perhaps cover the pile with sacking. This will lessen the chance of the leaves being disturbed and blown away by autumn gales and winter winds.

In addition to mammals and amphibians, the leafy homes will harbour insects in diapause [where they have shut down for the winter], such as fireflies, butterflies and moth larvae. There will be detritivores, such as woodlice and beetles, which play a vital role in breaking down the leaves by feeding on the decaying matter and in turn provide meals for birds, toads, frogs and spiders.

To cater for a wide range of creatures, locate the piles in different areas so that some keep dry and warm in sunnier spots, and others are in a damper, darker corner. Hedgehogs, mice and shrews prefer dry, warm nests, whereas amphibians and detritivores like damp, shady spaces.

Support visiting birds

Garden birds need to be able to root through leaves to find seeds, worms, grubs and insects to keep them alive. “Blackbirds, wrens, thrushes, dunnocks and robins all really need leaves to root around in for food and a sense of security, and they’re all friends of the gardener,” says Fry. “Blackbirds like to throw things around a bit, but it’s a small price to pay.”

The more eggs, larvae and caterpillars you can keep alive over the winter, the more food will be available for birds to feed their young come the spring.

Mow fallen leaves

Instead of continually raking up dead leaves from your grass, get out your lawnmower. Shredding leaves by mowing them speeds up their decomposition for making leaf mould, mulch or compost, especially thicker leaves such as sycamore, walnut, horse chestnut and sweet chestnut. Lawn clippings will add to their nutrient value.

Leave some shredded leaves on your grass though, says Fry: “The worms will then grab them down into the soil, which enriches it, so it’s great for your lawn. It’s nature regenerating your garden for free.” The leaf shreds will quickly get sucked down into the soil by earthworms, microbes and the rain.

Use leaves as mulch

Use leaves on beds and borders as a mulch to lock moisture into the soil and keep plant roots warm over the winter. As it decomposes over time it will enrich your soil.

“Locking in moisture is so important with the weather getting hotter and drier in the summer,” says Fry. “You need to use every trick in the book to keep your garden hydrated. Leaf mulch is a way of doing it with zero cost to yourself and the environment.” The mulch also provides a home for insects and food for birds.

Make leaf mould

If you find yourself with more leaves than you can handle, put some into black plastic bags (moistening them first if they’re dry), punch a few holes in the bags, then store them out of sight for up to two years. The leaves will decompose into leaf mould which can be used as a soil conditioner and mulch, and for propagating. Shredded matter breaks down the fastest.

With whole leaves, oak, beech and hornbeam are quicker than most, but all leaves will decompose. The RHS says that well-rotted leaf mould (more than two years old) can be used as seed-sowing compost, or mixed equally with sharp sand, garden compost and good-quality soil for use as potting compost. Leaf mould that is less than two years old can be used as mulch, soil improver, autumn top-dressing for lawns, or a winter covering for bare soil.

Make use of fallen branches

Add any fallen branches and spare logs to your leaf piles. They will help weigh down the leaves in strong winds and will encourage insects to come and overwinter, including one of the gardener’s favourite helpers, the ladybird. They also attract overwintering adult butterflies such as the comma and the mourning cloak, or Camberwell beauty, as well as butterfly and moth eggs, caterpillars and pupae.

And finally…

“This isn’t a war between people who like nature and those who prefer tidiness,” says Fry. “For those few weeks when there’s a carpet of leaves, we could all think ‘Well, they’re part of nature’s cycle, let’s work with it and make good use of them’”."

Words and hedgehog image from article seen here

Well ... that was quite a long read and I hope you enjoyed it.

------------------------

if you have spent time in the garden, or been out for a walk,

perhaps a nice bowl of soup would be welcome

Carrot, Orange and Ginger Soup : Tasty and Nutritious

more details here

 ~

All the best Jan

Red Roasted Carrots ... delicious and so right in cooler weather!

Red Roasted Carrots

Now these are simply delicious. Although carrots do have more carbs. than vegetables like aubergine/eggplant, courgette/zucchini, broccoli ... so if you are diabetic and may have a concern with blood sugar numbers, then test is best i.e., do use your meter.

Read more about carrots and their nutrients here

Red Roasted Carrots

Combine a couple pinches (or a half teaspoon each) of cinnamon, paprika, chili powder, garlic powder and sea salt.

Mix spices well in a bowl (or bag!) with 5 or 6 diagonally (oval) cut carrots plus 1TBS olive oil and 1tsp sesame oil.

Roast at 400 for 20 minutes on a cookie sheet until the edges are crispy brown. Enjoy warm!

Original recipe idea from Erin

You can also read more about different spoon sizes here

Delicious vegetables ... so right in cooler weather.

All the best Jan

It's the 1st of November 2025

~ It's November 2025 ~

May the month ahead be a good one for you

In previous years regular readers will know I usually start each month with facts about the coming month ahead. This year however, has been a break with tradition, which I hope you have been enjoying. The first of each month's post has featured a lower carb recipe which uses, or includes foods, starting with the first letter of the month!

So here we go as it's now November and the eleventh month of the year!

N is for ? can you guess ?

Yes, I am talking about nutmeg !

Nutmeg is often called the forgotten spice (which is a shame) because as chef Nigel Slater says 'it works in the background doing magical things especially in savoury dishes." You only need a little ground nutmeg as this spice is very flavour-some and its benefits can be found in just a sprinkle. Nutmeg is often used in festive baking and egg-nog drinks, but nutmeg can be used to spice up a number of food and beverages with a sprinkling on your fruits and vegetables.

I wonder do you use nutmeg in your house?

Healthwise, nutmeg has been used for centuries to alleviate pain, gastrointestinal disorders, heal skin wounds and infections, and it has a great calming effect. It’s also been reported as an aphrodisiac. However, caution must be taken when consuming nutmeg, as too much can lead to unpleasant hallucinogenic effects!

~ sharing a lower carb recipe that uses nutmeg ~

Mini Spinach and Cottage Cheese Frittatas

with a grating of nutmeg

Ingredients

makes six delicious small low carb omelette bites

with dill, nutmeg and spring onion they are flavour-packed

butter, for greasing

85g baby spinach

3 large eggs

6 tbsp. low-fat cottage cheese

3 spring onions (scallions), sliced

few sprigs of dill, roughly chopped

fresh nutmeg, for grating

Recipe instructions

can be found here

And the dead leaves lie huddled and still,

No longer blown hither and thither;

The last lone aster is gone;

The flowers of the witch-hazel wither …

–Robert Frost (1874-1963)

~ enjoy your November days ~

Missed last months (October) post you can see it here and the one for September is here

You will see a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Happy Halloween 2025 and Happy Last Day Of October

If you may be looking for some lower carb Halloween recipe ideas, see here

For those who do not celebrate Halloween

here are some beautiful flowers

~ wishing all readers a happy last day of October ~

All the best Jan

October Birth Flowers - Cosmos a symbol of order and balance, peace and innocence

Well, after experiencing some technical/internet issues here I am  ... but I've had a good week, yes it was last Thursday since I last posted! I've enjoyed some quiet reading and lovely walks, when the weather allowed!

October has passed by so quickly and with only two days to go until November I realised I hadn't posted about the second of October's birth flowers, so without further ado here we go ... 

Marigolds and Cosmos are the birth flowers for October. Both of these popular flowers are easy to grow and provide colour in the garden until the first frost of the Autumn/Fall. Their rich history and long-held symbolism make marigolds and cosmos plants meaningful in so many ways. This post is about Cosmos, a symbol of order and balance, peace and innocence. 

You can read about Marigolds on my previous post here

The Cosmos

Cosmos bloom in a number of colours, from orange, red, and yellow to pink, purple, and white.

Native to Mexico, the annual flowers are daisy-like and sit atop long, thin stems that can grow up to 6 feet tall. The colourful petals radiate from a yellow centre.

A member of the daisy family (Asteraceae), cosmos make a great addition to flower gardens.

Cosmos Meanings and Symbolism

• The genus name comes from the Greek word kosmos, meaning order and harmony of the universe.
• The flowers have long symbolized order, harmony, and balance. Others believe it is a sign of peace, love, joy, and innocence.
• A red cosmos represents love and passion; pink means a mother’s love; yellow symbolizes friendship; white is a sign of faithfulness and devotion.
• It was once thought that cosmos could attract fairies to gardens.
• There was an element of luck associated with growing cosmos, as they were thought to repel unwanted insects from destroying other plants.
• The plants have many medicinal properties, including anti-inflammatory and antibacterial. Over the years, they have been used to fight infections, treat skin issues, improve circulation, and more.

The Cosmos in History
The cosmos was originally brought to Spain from Mexico in the 16th century, then plants were introduced to England in the 18th century. By the mid-19th century, they were common in gardens in the United States, too.

Spanish priests in Mexico grew cosmos in their mission gardens. They gave it this name because of the orderly arrangement of the petals.

It is a popular gift, including for 2nd wedding anniversaries, where its inclusion in bouquets is common.

Cosmos in the Garden
An annual, cosmos is easy to grow and will often re-seed itself. The plant can grow in hot, dry conditions and provides blooms from early summer to the first frost.

Words taken from here

I hope you found the above an interesting read. You may also like to read this post about 'Some Foods In Season During October' which also has some recipe suggestions - please see here 

I do like the Pumpkin, Kale and Goats' Cheese Frittata recipe, it is low carb and gluten free - more details here

Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (more about this here) and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Got a cold? Scientists say sucking a peppermint can help!

Got the sniffles? Feeling a bit bleurgh? Scientists have discovered that a simple peppermint sweet might help you feel more alert when you've got a cold.

Scientists at Cardiff University wanted to find out if eating peppermints could make people feel brighter and sharper when they were under the weather.

Over ten weeks, researchers kept an eye on 81 students and during that time 17 of them caught a cold.

Six of the poorly students were given peppermints, six got butterscotch, and five got no sweets at all.

And they took special tests to measure their mood, speed, and reaction times.

So what were the results?

To compare with the poorly students, those who stayed healthy were also given peppermint, 21 did not get any sweets and another 22 were given a placebo - a fake treatment.

The healthy and unwell participants were given tests for their mood, performance, and time reaction tasks.

The study, published in the World Journal of Pharmacy and Pharmaceutical Sciences, showed that having a cold really did slow people down - their eyes and reactions were slower, and they felt less alert.

But there was some sweet news: the research showed that peppermints perked people up, increasing alertness whether they were sick or not.

But while it made people feel more alert, the evidence didn't show that it actually improved their work.

Dr Andy Smith, who led the research, said colds can: "Impact performance and reduce our alertness.

"Vapours are known to have therapeutic benefits - and aromatics, such as mint, have been shown in previous research to have an impact on our wellbeing when ill and in perfect health.

"We thought it was plausible that peppermints might help," said Dr Smith, who added that: "These results show that, with the right understanding, simple things can be done to improve our wellbeing when unwell - and that includes eating a peppermint to help with a cold."

Words above from article seen here

The research, Effects of Mild Upper Respiratory Tract Illnesses And Sucking Peppermints On Mood And Performance, was published in World Journal Of Pharmacy And Pharmaceutical Sciences.

---------------------------------------------

There may be some readers who enjoy drinking peppermint tea and of course the active ingredient in peppermint, menthol, acts as a decongestant and helps open up your airways and loosen mucus. This can be great news if you’re experiencing sinus pain and a stuffy nose. Further, just sipping a warm, steamy drink when you’re all blocked up can help loosen the mucus and provide relief.

There is more to read about peppermint tea here 

Please be aware that those with acid reflux sometimes find that peppermint can worsen symptoms. It is therefore important for anyone with any health conditions, or taking any medication, check personal suitability with their doctor before drinking peppermint tea.

... and a final reminder that all articles (and any comments) within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan

Chicken, Leek and Mushroom Pie with Cauliflower Mash Topping : Lower Carb and Gluten Free

This healthy, gluten free take on a traditional chicken pie is packed with extra veggies thanks to its cauliflower mash topping.

This meal provides: 61g protein, 17g carbohydrate (of which 14g sugars), 23g fat (of which 11g saturates), 13.5g fibre and 1.6g salt per portion.

Ingredients

Serves Four

For the pie filling
1 tbsp ghee
2 leeks, trimmed, sliced
2 large celery stalks, trimmed, diced
1 bay leaf
500ml/17fl oz hot chicken stock, preferably homemade
4 carrots, sliced
1 small fennel bulb, outer leaves removed, flesh diced
250g/9oz mushrooms, sliced
600g/1lb 5oz cooked leftover roast chicken
large handful chopped fresh flatleaf parsley

salt and freshly ground black pepper

For the pie topping
1.2kg/2lb 10oz cauliflower, outer leaves removed, florets chopped into 5cm/2in pieces
4 garlic cloves, peeled and left whole
50g/2oz butter
salt and freshly ground black pepper

Method
1. Preheat the oven to 220C/200C Fan/Gas 7.
2. Heat the ghee in a frying pan over a medium heat. Add the leeks and fry for 4-5 minutes, or until softened but not browned. Add the celery and bay leaf and increase the heat to high. Fry for 1-2 minutes.
3. Add the chicken stock to the pan and bring to the boil, then add the carrots, fennel and mushrooms and reduce the heat until the mixture is simmering. Continue to simmer the mixture until the volume of liquid has reduced and thickened, and the vegetables are tender, about 12-15 minutes.
4. Meanwhile, for the topping, put the cauliflower, garlic cloves and half of the butter in a large, lidded saucepan. Add 4 tablespoons of water and cover.
5. Bring the pan contents to a simmer over a medium heat and steam for 6-8 minutes, or until the cauliflower is tender when pierced with a knife (add a splash more water during cooking if necessary). Remove from the heat and transfer the contents to a food processor. Blend to your consistency of choice - either smooth and creamy or roughly textured. Season witth salt and pepper.
6. To finish the pie filling, remove the bay leaf and add the remaining filling ingredients to the pan. Season with salt and pepper. Stir well, then transfer the mixture to an ovenproof pie dish.
7. Spoon the pie topping over the filling and spread into an even layer using a palette knife. Use a fork to create a criss-cross pattern on top of the filling. Dot the top of the pie with the remaining butter.
8. Bake for 25-30 minutes, or until the filling is bubbling and the topping is golden-brown.

Recipe tips
i) If, once you've blended the pie topping, it is sloppy or wet, reheat the mixture in a saucepan over a medium heat to allow some of the moisture to evaporate.

ii) Substitutes for Fennel and Fennel Seeds - see here

From an idea seen here

~ enjoy your day ~

Dear reader, you will find a variety of recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Roasting Red Peppers is it one of the best ways to enjoy them?

I think roasting peppers is one of the best ways to enjoy them, but you may not agree! By roasting them the skin blisters and the flesh becomes soft and sweet. Why not try these simple methods for roasting at home, then perhaps try them in the recipes below. Discover the most efficient way to prepare and cook peppers and avoid reaching for that jar in the supermarket.

Why do you roast peppers?

Roasting, charring or blackening peppers brings out layers of flavours that will take your dishes to the next level. The flesh of the veg becomes super-soft and sweet, making it perfect for blitzing into sauces, soups and dips.

How do I prepare peppers?
When roasting peppers, you can either choose to halve them or keep them whole. Halving them is the preferred method, as it's best to get the fiddly prep done before cooking. Cut each pepper in half through the stalk, then remove the white membrane with a small serrated knife. Scoop the seeds out with a dessert spoon and discard.

Different ways to roast peppers
There are several different cooking methods to choose from. The key things to remember when roasting are:-
1. Use baking parchment instead of foil (as this can transfer a metallic flavour to the peppers).
2. Blackening and blistering the peppers is a good thing. The more blackened the skin becomes, the easier it will be to peel. This also gives a tasty, lightly charred flavour to the flesh of the peppers.
3. Stick with red peppers. These have the sweetest flavour and work best for roasting. Most varieties of red pepper work well, including Romano.

Basic roasted pepper cooking methods

How to roast peppers in the oven
1. Heat oven to 220C/200C fan/gas 7.
2. Line a large, flat baking sheet with baking parchment.
3. Halve the peppers and arrange on the baking sheet cut-side down.
4. Roast for 30-35 mins until the skin is shrivelled and lightly blistered.
5. Set aside to cool completely before peeling.

How to grill peppers
This is a speedier method for roasting peppers.
1. Heat a grill to high.
2. Halve the peppers and arrange on a non-stick, unlined baking sheet cut-side down (do not use baking parchment, as this can easily catch under the grill).
3. Grill for 15-20 mins until blistered and softened.

How to roast peppers on the hob
Traditionally, roasted peppers are cooked directly on a gas hob. This method is particularly useful if you're looking to achieve a smokier, charred flavour.
Put whole peppers directly on the flame of a gas hob and cook for 10-15 mins, turning often, until completely charred. You'll know they're done when they reach a deep, blackened colour.

How to roast peppers in an air fryer

1. Using a sharp knife, slice your bell peppers into either thin slices or in half. Remove the seeds, and cut the stem off.
2. Place peppers in the air fryer basket, single layer, and cut the side up. For extra char flavor, you can drizzle, the tops of the peppers, with either olive oil, avocado oil, or coconut oil.
3. Roast the bell peppers for 12-15 minutes, at 350 degrees f, using the air frying setting, using tongs flip the pepper/peppers, halfway through the cooking time.

4. Remove the bell pepper, from the air fryer basket, place it into a large bowl, covered with plastic wrap, or saran wrap, and allow it to cool to room temperature. Once the peppers are cooled, you can easily remove the skin of the pepper. More here

How to peel roasted peppers
Once your peppers are roasted, pile them (still hot) into large food bags and seal. Set aside to cool in the bags, then peel off the skins and scrape away any lingering seeds. Alternatively, leave your peppers to cool at room temperature before peeling. The skin should slip right off if the peppers have been roasted well, so if you’re having trouble removing the skins, it may be worth cooking your peppers for slightly longer.

How do I store roasted peppers?
Once peeled and cooled, you can store your peppers in an airtight container in the fridge for five days. Alternatively, slice the peppers and put them in a jar with good-quality olive oil and crushed garlic cloves, then store in the fridge for up to one week. Do not freeze the peppers.

Roasted pepper recipe ideas
Roasted peppers work beautifully in so many dishes. They can be blitzed into a homemade hummus, tossed through a salad or eaten as part of an antipasto platter. Make a large batch of roasted peppers to use in different dishes. Homemade roasted peppers are more budget-friendly and tastier than their shop-bought counterparts.

Roasted Red Pepper and Tomato Soup with Ricotta

recipe details here

Roast Peppers with Cumin and Tomatoes

recipe details here

More from original article here

Do you enjoy peppers roasted, you may prefer them raw?
I do like red peppers, they are very nutritious, see here

A variety of articles and recipe ideas are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Did You Know ?

1. Banging your head against a wall for one hour burns 150 calories.

Perhaps not to be recommended!

A much safer way to burn 150 calories is to take your dog for a 45-minute walk. However, if you don’t have a dog, a slow-paced walk for 53 minutes will also burn off the same amount of calories.

2. Crows often hold grudges against specific people.

Yes, Crows are excellent at recognizing people’s faces and are able to remember people for a long time! This can be either a negative or positive fact, depending on how nice you are to them. While crows can tell us apart, would you be able to distinguish one crow from another? I think most of us would have difficulty with this.

3. During your lifetime, you will produce enough saliva to fill 50 bathtubs!

Goodness!
The average person produces roughly one ounce (30 ml) of saliva every hour. That’s 24.3 ounces (720 ml) or one full wine bottle’s worth of saliva a day, which is an average of 69 gallons (263 liters) per year.

With the average global life expectancy being about 72 years, this means that you produce an average of 4,968 gallons (18,936 liters) of saliva in your lifetime – enough to fill 50 bathtubs!

4. Recycling just one tin can saves enough energy to watch television for 3 hours.

That’s how important recycling is! In fact, recycling an aluminum can into a new one takes only 5% of the energy required to produce one normally.

The average person has the chance to recycle 25,000 cans in their lifetime – that’s 75,000 hours of television!

5. Pound cake got its name because the original recipe contained a pound of butter, sugar, flour, and eggs.

The simple measurements made the recipe easy to remember. Few people could read back then, so an easy-to-remember recipe was key.

The earliest recipe for pound cake is found in the English cook book The Art of Cookery by Hannah Glasse, published in 1747. The first U.S. cookbook, American Cookery, published in 1796, also has a recipe for pound cake.

One pound of each ingredient would’ve made the cake big enough to feed multiple families. The portions were adjusted over time to make the cakes smaller and lighter, but the name stayed the same.

Of course now there are lower carb versions like this Cream Cheese Pound Cake which uses almond flour, more details here or this one here that uses coconut flour

I hope you enjoyed these five facts - did you know any of them?

Do please share your thoughts in the comments.

~ good wishes for the remainder of this month ~

This blog is presented in a magazine style, and you will find a variety of articles, studies, thoughts, funnies, photographs, music and recipes. However, not all the recipe ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (more about this here) and not sure how certain foods may affect your blood sugars, test is best, i.e., use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Weekend Food Ideas

Yes, the weekend once more and if you are looking for food ideas these suggestions may be helpful?

Two soups, a chicken casserole, a vegetarian hot-pot and a cake - just a small slice as a treat 😊

So here we go with the soups

first it's

Celeriac Soup, which is good with low carb Foccacia Bread

more details here

second it's

Hearty Root Vegetable Soup

more details here

then onto an

Easy Chicken Casserole

more details here

and yes, I mentioned a vegetarian hotpot

Greengrocers Veggie Hotpot

more details here

and then perhaps a little treat, a slice of

Blueberry Coconut Cake

it is a low carb/keto recipe, more details here

and finishing this post with some autumnal flowers

have a lovely weekend

Dear reader, you will find a variety of recipe ideas within this blog. It is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Giant Pumpkin Tribute 2025 - Part Two - The World Record

 Twins squash world record for biggest pumpkin

Brothers Ian (left) and Stuart Paton with the giant pumpkin

Twin brothers have broken two world records for the world's largest and heaviest pumpkin.

Stuart and Ian Paton, from Lymington in Hampshire, UK have been growing giant pumpkins for over 50 years.

They said they had come close to breaking the records several times before - even surpassing them one year - but a small hole in the giant squash led to their disqualification."

But after their giant fruit weighed in at 2,819lbs (1,278kg) with a circumference of over 21ft (6,4m) at a giant vegetable weigh-off in Reading last weekend, the record was finally theirs.

"It was an amazing feeling, it's hard to describe really," said Stuart.

His brother Ian added: "I kind of had an inkling when the forklift started beeping and flashing red."

The previous heaviest pumpkin record holder was 2,749lbs (1,247kg), while the former largest was over 20.2ft (6.1m) in circumference - both grown in the US.

It is the first time the world record has been held in the UK with the weigh-in taking place at Wargrave Nursery in Reading.

The pair said they became interested in growing oversized gourds when they were 13.

The brothers said they had been "hooked" on trying to break the world record since seeing a photograph of young child sitting on a pumpkin.

The pumpkins are grown in computer-controlled greenhouses, and need about 130 gallons (492l) of water a day.

"This pumpkin's 131 days old, and it was growing 70lbs (31.7kg) a day average for about 10 or 15 days," said Stuart.

In the past, some of their giant pumpkins have been flown to feed the elephants at a zoo in New York.

This one is now on show at Sunnyfields farm near Southampton, where it will be displayed for the next few weeks.

"We would like everybody to see our pumpkin, because it inspires other people to grow, especially kids," said Stuart.

Stuart said that before he learned he had broken the records, he had already decided to retire to spend more time with his family.

"This was my last pumpkin, so it's a happy coincidence, really."

Ian, on the other hand, said he is going to carry on growing.

"I'm going to see if I can break the world record for the biggest onion as well," he added."
You can see more pictures and the original article here

If you haven't read my earlier post 'Giant Pumpkin Tribute 2025 - Part One - Ozzy the 'prince of pumpkins'' see it here

~ talking pumpkin you may like to try this recipe ~

Thai Pumpkin Soup

A low carb high fat Thai pumpkin soup for cooler days.

It’s dairy-free, too!

see recipe details here

All the best Jan