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.

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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

'Five common comfort foods that can cause joints to ache'

"Doctors warning of five common comfort foods that cause joints to ache"

In the coming cooler months "freezing temperatures and cold and cooler blasts often bring with them seasonal aches and pains. And as many snuggle up inside with the heating on it can be tempting to tuck in to warm and comforting foods.

However some of these might not be the answer you are looking for. And in fact they could be doing you more harm than good, warns on expert.

Nutritionist Dr Emily Carter, says some common cold-weather staples could actually increase joint inflammation and the pain that goes with it. She warns there is a list of common foods which could be behind increased joint discomfort during the winter months.

She says most joint pain is as a result of inflammation adding: "The foods you eat can either fuel inflammation or help reduce it."

Dr Carter highlights that reducing inflammatory foods and incorporating anti-inflammatory options can make a major difference. And she says foods rich in omega-3 fatty acids, antioxidants, and fibre-like fatty fish, berries, and leafy greens-can help soothe inflammation and improve joint health over time

Here she sets out the top five offenders for increasing pain. And she suggests changes to help adjust your winter plate for healthier joints.

Processed Meats and Sausages

Processed meats including sausages, bacon, and salami might be full of in flavour, but they are also packed with advanced glycation end products (AGEs) and preservatives such as nitrates. AGEs are compounds that form when proteins or fats combine with sugar during cooking and can trigger oxidative stress and inflammation.

Why it matters: Inflammation is a key driver of joint pain, especially in conditions like arthritis. Reducing processed meat intake can help lower inflammation markers in the body.

What to do: Swap processed meats for lean protein sources like skinless chicken, fish, or plant-based proteins.

Refined Carbs

Comfort foods such as white bread, pastries, and other refined carbs might be a key choice in winter but they have a high glycemic index. This can lead to blood sugar spikes that can trigger systemic inflammation.

Why it matters: Inflammation caused by refined carbs not only affects joints but can also contribute to weight gain, putting additional strain on weight-bearing joints.

What to do: Opt for whole grains like oats, quinoa, or brown rice, which provide sustained energy and are less likely to trigger inflammation.

Sugary Beverages and Desserts

From hot chocolates topped with whipped cream and marshmallows to cookies and cakes, winter can be a sugar overload. Excess sugar consumption has been linked to increased levels of inflammatory markers like cytokines.

Why it matters: Sugary treats can worsen joint pain over time while also contributing to fatigue, making it harder to stay active-a vital part of joint health.

What to do: Limit sugary beverages and desserts, choosing naturally sweetened options like fruit-infused teas or desserts made with honey or maple syrup in moderation.

Fried Foods

Crispy snacks such as onion rings, chips, and doughnuts can be a big temptation in winter. However, these foods are typically high in unhealthy trans fats, which can promote systemic inflammation.

Why it matters: Trans fats are particularly harmful as they not only aggravate joint pain but also increase the risk of chronic diseases like heart disease and diabetes.

What to do: Choose healthier cooking methods like baking or air frying, and incorporate anti-inflammatory fats like those found in olive oil, avocado, and nuts.

Dairy Products

Dairy products including cheese and cream might be winter staples but they can cause issues for those with joint sensitivity. Some people may have a sensitivity to casein, a protein found in dairy, which can trigger inflammation.

Why it matters: While not everyone is affected, those with existing joint pain or arthritis may find dairy consumption exacerbates their symptoms.

What to do: Experiment with dairy alternatives such as almond milk, coconut yoghurt, or plant-based cheeses to see if cutting back improves your joint health.

Tips for Healthier Joints This Winter

• Plan Your Meals: Include anti-inflammatory ingredients into your weekly meals, such as turmeric, ginger, and garlic
• Stay Active: Cold temperatures may discourage movement, but staying active helps maintain joint flexibility and reduces stiffness
• Hydrate: Drink plenty of water to keep joints lubricated and prevent dehydration-induced inflammation
• Monitor Your Triggers: Keep a food diary to identify which foods may be worsening your joint pain and adjust your diet accordingly."

Words from article seen here

Please be aware 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

October Birth Flowers - The Marigold known for bright colours and strong odour

October has two strikingly different birth flowers, the pastel-hued cosmos, and the radiant marigold flowers. The cosmos flower is representative of the joy one finds in peace and love, as well as representing peace. The marigold, known for their bright colours and strong odour (otherwise known as the calendula), is said to be a symbol of tranquility, grace, and grief. This post gives more details about the Marigold flower meanings and symbolism, a further post about Cosmos will follow shortly.

The Marigold
Native to the Americas, from the southwestern United States to well into South America, marigolds are popular because of their ease of growing, low-maintenance, and colourful blooms from early summer through to the first frost.

Marigolds, a member of the aster family, and more specifically the Tagetes genus, have three main types: French, African (or American), and Signet, which appear in orange, yellow, red, and bi-colours, as well as other colour combinations. (Pot marigolds, native to southern Europe and a member of the Calendula genus, are not a true marigold.)

While the names suggest otherwise, African marigolds do not originate in Africa and got their name when the flowers were brought through northwest Africa along a trade route. French marigolds were named due to their popularity in French gardens.

Marigold Meanings and Symbolism

• The common name, marigold, is a shortening of ”Mary’s gold.” It is said to have been named for the Virgin Mary.
• Because of their strong smell, gardeners once thought marigolds were poisonous.
• In India, giving a marigold lei was a sign of friendship.
• Many cultures believed that the bright orange and yellow colours, representing the rays of the Sun, could help guide departed loved ones to the afterlife. Some believed the colours represented the beauty and warmth of the Sun and offered the power to resurrect.
• In more recent times, the flowers have been linked to optimism and prosperity, cheer and joy, love and strong emotions, wealth and success. The flower has also been connected with death and grief.
• In Buddhism, marigolds are used to worship Buddha, while in Hinduism, the flowers are associated with the Sun and used in marriage celebrations.
• It was once thought that marigolds could provide protection while crossing a river and from being hit by lightning.
• The ancient Greeks and Romans used marigolds for medicinal purposes, to dye fabrics, and create cosmetics.
• In medieval times, marigolds were thought to be a treatment for the plague.
• Used to treat rashes, burns, and wounds, marigolds have antiseptic and anti-inflammatory properties.

The Marigold in History
The marigold is a prominent element in Day of the Dead rituals, which originated in Mexico. Marigolds have been cultivated in Mexico for more than 2,000 years and are used to make floral arches, garlands, wreaths, and crucifixes. The flowers decorate gravesites and home altars, known as ofrendas. Thought to attract the souls of the dead, the bright colours and smells of marigolds are used to create a path from a home’s front door to the ofrenda inside.

Marigolds in the Garden
Marigolds not only provide consistent colour throughout the growing season, but their distinct smell can repel pests like deer and rabbits, making them great companion plants. They attract butterflies and songbirds, as well as beneficial insects, such as ladybugs, hoverflies, and parasitic wasps.

Above taken from here

You may also like to read this post 'Some Foods In Season During October' which also has some recipe suggestions - see here

~ xxx oooo xxx ~

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

Omelette Greek Salad Style ... it's quick, easy and healthy

It's so easy to enjoy a taste of Greece in your own home with this recipe suggestion. It's very quick and simple, and can be enjoyed anytime! Many may think this perfect for a mid-week meal, but it tastes great at the weekend too! I think you'll just love how the feta melts when put under the grill ... yum!

Ingredients
Serves Four
10 eggs
handful of parsley leaves, chopped (optional)
2 tbsp. olive oil
1 large red onion, cut into wedges
3 tomatoes, chopped into large chunks
large handful black olives, (pitted are easier to eat)
100g feta cheese, crumbled
salt and pepper

Method
1. Heat the grill to high. Whisk the eggs in a large bowl with the chopped parsley, pepper and salt. Heat the oil in a large non-stick frying pan, then fry the onion wedges over a high heat for about 4 mins until they start to brown around the edges. Throw in the tomatoes and olives and cook for 1-2 mins until the tomatoes begin to soften.
2. Turn the heat down to medium and pour in the eggs. Cook the eggs in the pan, stirring them as they begin to set, until half cooked, but still runny in places – about 2 mins. Scatter over the feta, then place the pan under the grill for 5-6 mins until omelette is puffed up and golden. Cut into wedges and serve straight from the pan.

Tips
Make it meaty, for a non-vegetarian version why not ripple over slices of ham or bacon before scattering over the feta, then grill until crispy.

Feta is a super popular cheese, but not everyone likes it, and although it is pretty easy to find, you may not have it on hand. There are some possible feta cheese substitutes here

Nutritional details
Fat 28g Carbs 5g Protein 24g
Recipe idea from here

~ enjoy your day ~

You will find a variety of recipe ideas within this blog, and not all recipes 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.

χαρούμενος τρώει !  (Happy eating!)

All the best Jan

Giant Pumpkin Tribute 2025 - Part One - Ozzy the 'prince of pumpkins'

October is definitely pumpkin month, you see them everywhere, even in some of my older posts like these here (doesn't the pumpkin stew look tasty) and here (Provencal Pumpkin Tian? Yes, please) ...

but I thought this news (below) a nice one to share!

Ozzy Osbourne 'prince of pumpkins' mosaic created

An Ozzy Osbourne-inspired pumpkin mosaic has been created using 10,000 squashes.

Thomas Nelson, director of Sunnyfields Farm in Totton, Hampshire, UK, said it took 16 people four-and-a-half hours to create.

The annual artwork marks the start of the farm's immersive Pumpkin Time event that runs from 4 until 31 October.

Mr Nelson said they asked members of the public to choose the muse for this year's display and the Prince of Darkness received the majority of the votes.

Founded by Mr Nelson's parents in 1990, the farm has shown off its pyramid display for the past 10 years and entered the record books in 2023 for the largest mosaic created from squashes.

"We do like to reflect some sort of national pride or culture figure," Mr Nelson said.

"It's always risky when you do someone's face."

But he was relieved that it turned out better than he had initially thought.

"We are well drilled now," he added.

The Black Sabbath frontman, credited with inventing heavy metal, died aged 76 in July 2025.

 You can watch this short video about how the Pumpkin Pyramid was created here

It was nice to see the family of Ozzy Osbourne visiting Sunnyfields Farm to see the  mural, more about that here

~ pumpkins bring such wonderful Autumn/Fall joy ~

Have you bought any pumpkins this year?

Perhaps you may have visited a 'Pumpkin Patch' near you?

All the best Jan

Enjoy Autumn Colour This Weekend

 Autumn leaves will be even more spectacular this year

Here in the UK our sunnier summer has led to trees producing more sugar in their leaves this year, which will lead to more vivid and eye-catching colours, according to experts at Forestry England.

The picturesque autumn leaves can be spotted from mid-September to November in some parts of the UK.

As the days gradually get darker, the lack of sunlight reduces a plant’s production of chlorophyll – the chemical responsible for giving leaves a green pigment – which allows the beautiful yellow and orange shades, previously masked by the chlorophyll, to show through.

Some trees will also turn a vibrant red – the result of anthocyanin production, which is greater in years such as this one, when hot summers have increased the concentration of sugar in tree sap.

This triggers the tree to release anthocyanins as it tries to salvage the last of the energy from its leaves in preparation for winter.

I have been fortunate to enjoy some lovely walks recently and have noticed the colours changing. Below I share pictures showing some of the beautiful Autumn colour with you. I hope wherever you live you may soon be enjoying some lovely Autumnal colours or perhaps Spring colour if you live in the Southern Hemisphere.

---- xxxx ----

Poor Snoopy, those leaves just keep falling 😊

If you like to listen to (Autumn) music you may enjoy these two older posts here and here

~ wishing all readers an enjoyable weekend ~

If you'd like a bowl of tasty soup

try this Broccoli and Cheese one, see recipe here

All the best Jan 

DIABETES NEWS : 'Your pancreas may be making its own version of Ozempic'

Before I start this post, I want to say THANK YOU to all readers who visit this blog, and a special thank you for all who take time to leave a comment. It is lovely to receive, read and share your thoughts, comments and good wishes.

Back in November 2024 it was known that global diabetes cases have quadrupled since 1990, affecting over 800 million adults worldwide, according to a World Health Organization.

There is always ongoing research around the globe regarding Diabetes, and I saw this report/study in Science Daily and thought it one to share. Talking of sharing, at the end of the post I've also shared a recipe that is perfect for cooler months.

The study first ...

"Your pancreas may be making its own version of Ozempic

Alpha cells in the pancreas can produce GLP-1, not just glucagon, offering a surprising backup system for blood sugar control.

• Date: September 21, 2025
• Source: Duke University
• Summary: Duke University scientists have discovered that pancreatic alpha cells, long believed to only produce glucagon, actually generate powerful amounts of GLP-1 — the same hormone mimicked by popular diabetes drugs like semaglutide (Ozempic and Wegovy). Even more surprisingly, when glucagon production is blocked, alpha cells “switch gears” and boost GLP-1 output, enhancing insulin release and blood sugar control.

A new study from Duke University School of Medicine is challenging long-standing views on blood sugar regulation -- and pointing to a surprising new ally in the fight against type 2 diabetes.

Published Sept. 19 in Science Advances, the research reveals that pancreatic alpha cells, once thought to only produce glucagon -- a hormone that raises blood sugar to maintain energy when fasting or exercising -- also generate GLP-1, a powerful hormone that boosts insulin and helps regulate glucose. GLP-1 is the same hormone mimicked by blockbuster drugs like Ozempic and Mounjaro.

Using mass spectrometry, Duke researchers found that human alpha cells may naturally produce far more bioactive GLP-1 than previously believed.

Led by Duke scientist Jonathan Campbell, PhD, the team of obesity and diabetes researchers analyzed pancreatic tissue from both mice and humans across a range of ages, body weights, and diabetes statuses. They found that human pancreatic tissue produces much higher levels of bioactive GLP-1 and that this production is directly linked to insulin secretion.

"This research shows that alpha cells are more flexible than we imagined," said Campbell, an associate professor in the Division of Endocrinology in the Department of Medicine and a member of the Duke Molecular Physiology Institute. "They can adjust their hormone output to support beta cells and maintain blood sugar balance."

This flexibility could change how we think about treating type 2 diabetes, where beta cells in the pancreas can't make enough insulin to keep blood sugar at a healthy level. By boosting the body's own GLP-1 production, it may offer a more natural way to support insulin and manage blood sugar.

Switching gears

In mouse studies, when scientists blocked glucagon production, they expected insulin levels to drop. Instead, alpha cells switched gears -- ramping up GLP-1 production, improving glucose control, and triggering stronger insulin release.

"We thought that removing glucagon would impair insulin secretion by disrupting alpha-to-beta cell signaling," Campbell said. "Instead, it improved it. GLP-1 took over, and it turns out, it's an even better stimulator of insulin than glucagon."

To test this further, researchers manipulated two enzymes: PC2, which drives glucagon production, and PC1, which produces GLP-1. Blocking PC2 boosted PC1 activity and improved glucose control. But when both enzymes were removed, insulin secretion dropped and blood sugar spiked -- confirming the critical role of GLP-1.

Implications for diabetes treatment

While GLP-1 is typically made in the gut, the study confirms that alpha cells in the pancreas can also release GLP-1into the bloodstream after eating, helping to lower blood sugar by increasing insulin and reducing glucagon levels.

Common metabolic stressors, like a high-fat diet, can increase GLP-1 production in alpha cells -- but only modestly. That opens the door to future research: If scientists can find ways to safely boost GLP-1 output from alpha cells they may be able to naturally enhance insulin secretion in people with diabetes.

But measuring GLP-1 accurately hasn't been easy. The team developed a high-specificity mass spectrometry assay that detects only the bioactive form of GLP-1 -- the version that actually stimulates insulin -- not the inactive fragments that often muddy results.

"This discovery shows that the body has a built-in backup plan," Campbell said. "GLP-1 is simply a much more powerful signal for beta cells than glucagon. The ability to switch from glucagon to GLP-1 in times of metabolic stress may be a critical way the body maintains blood sugar control."

Additional authors: Canqi Cui, Danielle C. Leander, Sarah M. Gray, Kimberly El, Alex Chen, Paul Grimsrud, Guo-Fang Zhang, David A. D'Alessio, all of Duke; and Jessica O. Becker, Austin Taylor, Kyle W. Sloop, C. Bruce Verchere, and Andrew N. Hoofnagle,

Funding: National Institutes of Health, Canadian Institutes of Health Research, Borden Scholars, and Helmsley Charitable Trust Foundation."

Words above taken from science daily seen here

I'm ending this post with a casserole recipe, which is perfect for cooler months.

Pork and Squash Casserole

it's low carb and so easy - see it here

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, something for everyone to read and enjoy...

But please note, articles 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, pharmacist or any other health care professional.

Not all recipes within 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

Just Swap - Doesn't It Make Sense - Re-visited

Back in 2015 I wrote ...

"Are we getting more health conscious? I have been reading quite a few articles recently that say 'green' vegetable sales are improving. In my weekend magazine from Waitrose it states "Courgettes (Zucchini) sales have increased by 13% over last years sales, and Spring Greens, Kale, Spinach and White Cabbage sales have also increased." Many more people are now using the low carb vegetable alternatives, rather than the higher carb foods, such as pasta and rice. A lower carb alternative does not cause the blood sugar spikes, especially important if you are a diabetic ... but increasingly those who are looking for a healthier lifestyle such as LCHF (low carb high fat) find the swap you make so worthwhile to your general health and well-being. You only have to look at this blog and many other 'low carb' blogs to see the many positive outcomes people are experiencing."

Now it's 2025 and I and I think many readers enjoy swaps, like these three below.

Swap: pasta for courgette/zucchini

Spinach and ricotta lasagne with courgette (zucchini) pasta

see recipe here

Swap: rice for cauliflower

Sausage with Cauliflower and Parsley Rice

more details here

Also Low Carb Cauliflower rice - see here

although many supermarkets now sell ready frozen cauliflower rice

Swap: tacos for lettuce

Cajun Chicken Lettuce Tacos and Carrot Fries

more details here

Doesn't the food look great? 

Perhaps you'll try one (or all) of these recipe suggestions?

 

Dear reader, you will find a wide variety of articles and recipe ideas within this blog. However, please be aware that 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

Mushroom, Bacon and Leek Casserole ... a tasty midweek dish

This quick, creamy mushroom casserole may well become a favourite dish. Why not serve as a midweek meal with pasta, rice or a hunk of crusty bread. Of course if you are diabetic or a 'low carber' you may prefer to swap the pasta for courgetti, rice for cauliflower rice and bread - just use a lower carb alternative - see here.

Ingredients
Serves Four
50g/1¾oz unsalted butter, plus extra to finish
1 leek, sliced
3 rashers smoked streaky bacon, diced
100ml/3½fl oz dry white wine
5 Portobello mushrooms, chopped
350–400ml/12–14fl oz beef stock
100ml/3½fl oz crème fraîche
¼ tsp paprika
salt and pepper
small handful of freshly chopped flatleaf parsley, to garnish

Method
1. Heat a deep non-stick frying pan over a medium heat. Add the butter and when it sizzles, add the leek and bacon and fry for 6–8 minutes, until the leek is softened and caramelised and the bacon crispy.
2. Pour in the wine and allow to bubble for a couple of minutes before adding the mushrooms. Cook for 2–3 minutes to soften, then add 350ml/12fl oz beef stock and season well with salt and pepper. Reduce the heat to low and simmer for 25–30 minutes, adding a touch more stock if needed.
3. Stir in the crème fraîche, paprika and a knob of butter and simmer for a further 5 minutes.
4. Check the seasoning and serve garnished with chopped parsley.
From original idea here

For those that may like a vegetarian mushroom dish ...

Mushroom Bourguignon with Celeriac Mash, see it here

~ enjoy your October days ~

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

'How much fruit and veg we really should be eating every day'

"Jamie Oliver is right – this is how much fruit and veg we really should be eating every day

Story by Catherine Norton, Associate Professor Sport & Exercise Nutrition, University of Limerick

Celebrity chef Jamie Oliver has stirred debate by calling the familiar five-a-day message “a lie”. Speaking to the Times, he argued that the real health benefits of fruit and vegetables only start to add up at seven, eight or even 11 portions a day.

He’s not wrong that more is better. Research shows us that the more servings of fruit and veg we eat per day, the more benefits we see to our health. But the story of how five servings became the standard recommendation is one of science meeting pragmatism.

When the five-a-day campaign was launched in the UK and Ireland more than 20 years ago, it was never meant to be the “perfect” target. Instead, it was a compromise – a number that struck a balance between the nutritional evidence and what public health experts thought people might realistically manage. Five portions was judged by researchers and marketeers to be a simple, memorable and achievable slogan – one that wouldn’t scare people off.

Today, five-a-day is one of the most recognisable public health messages – even if most UK adults still fall short of it.

But it may be time for this messaging to change, as a growing body of research shows that higher fruit and vegetable intakes are associated with lower risk of chronic diseases.

A meta-analysis of over 2 million people found that while five portions lowered risk of chronic diseases such as cardiovascular disease and cancer, the greatest benefits were seen at around ten portions of fruit and veg daily. Another UK study found that people eating seven or more portions of fruit and veg each day had a 42% lower risk of death compared to those eating less than one portion.

Excellence rarely comes from doing the bare minimum – and the evidence suggests we should be aiming higher.

Japan has long recommended ten (and more) portions of fruit and vegetables a day. Mediterranean countries, too, traditionally eat diets rich in fresh produce, beans, and legumes. Research suggests that populations that follow these dietary patterns tend to have lower rates of heart disease and longer life expectancy. Similar associations between higher intakes of fruit and vegetables and lower risk of death from any cause are reported in Japan, too.

The research is clear: higher intake of fruits and vegetables everyday brings tangible health benefits. So while five portions is a good starting point, aiming to include more fruits and vegetables into your daily diet will bring even greater health benefits.

What counts as a portion?

But some confusion lies in what a “portion” really means. The World Health Organization defines one portion as about 80g – roughly a handful. That could be an apple, two broccoli spears, three heaped tablespoons of peas or half a tin of beans. When you break it down like this, eight to 11 portions across three meals and snacks becomes less intimidating.

There are also many easy ways to add more fruit and veg every day. For breakfast, try adding berries to your cereal, a banana to your porridge or spinach in your omelette. For lunch, add salad to sandwiches, beans to your soup or extra veg into wraps.

Double up portions at dinner by eating two or three sides of veg, or bulk up sauces and curries with lentils, peppers or mushrooms. Snack smart by reaching for fruit, veggie sticks with hummus or roasted chickpeas instead of crisps.

You should also aim to eat a rainbow of different fruits and vegetables across the week, as variety is associated with even greater health benefits.

There’s a common myth that only fresh fruit and vegetables count. In reality, frozen, tinned (in water or natural juice) and dried all have a place. They can be cheaper, last longer and often retain just as many nutrients as fresh produce.

Juices and smoothies count too – but only as one portion a day because of their sugar content.

The five-a-day message is a starting point, but not the finish line. Anything is better than nothing – and if you’re eating just one or two portions now, getting to three or four is progress.

But the science is clear: more really is better. Jamie Oliver may be ambitious in suggesting 11 portions, but he’s right that aiming higher could bring big health gains."

Words above taken from here, and you can see the original article here

----- xxx oooo xxx -----

Certainly some different views from Jamie Oliver, and on a personal note I do enjoy seeing, and eating, the colours of the rainbow on my plate.

Do please share your thoughts in the comments ...

Related Posts

Do you need to eat fruits and vegetables? - read it here

The Rainbow, so colourful - read it here

Please be aware
That all articles / studies 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