Mushrooms Stuffed with Winter Vegetables : Gluten Free : Egg Free

With Easter being so close I thought I'd share this Mary Berry recipe suggestion. A vegetarian alternative, or accompaniment, to your meal. These golden stuffed mushrooms are filled, baked, and bursting with flavour.

Ingredients

Makes 8
2 tbsp oil
8 large field/flat mushrooms, stalks removed
knob* of unsalted butter
1 large onion, roughly chopped
3 sticks celery, finely chopped
150g/5½oz peeled butternut squash, grated coarsely
180g/6oz vacuum-packed cooked chestnuts, roughly chopped
250g/9oz halloumi, grated coarsely
4 tbsp chopped fresh parsley
1 tsp sage, chopped

1 tsp rosemary leaves, chopped
sprinkle paprika
salt and freshly ground black pepper

Method
1. Preheat the oven to 200C/180C Fan/Gas 6.
2. Heat the oil in a large frying pan. Fry the mushrooms in batches for 1 minute on one side with a lid on then turnover and fry with the lid off for a few minutes until golden. Repeat with the remaining mushrooms and place all eight on a baking sheet.
3. Add the butter to the pan. Once melted, stir in the onions and celery and fry for 2–3 minutes. Add the squash and chestnuts and fry for 5 minutes until the vegetables are soft. Leave to cool.
4. Add half of the halloumi, the herbs and season well with salt and pepper.
5. Divide the mixture between the mushrooms and top with the remaining halloumi and a sprinkle of paprika.
6. Bake for about 18 minutes, or until lightly golden on top. Serve hot.

From idea seen here

* A knob of butter is a unit of measurement that is often used in recipes, particularly in British and European cooking. To provide clarity, a standard knob of butter is typically equivalent to about 1 tablespoon or 15 grams of butter.

~ early Happy Easter wishes ~

Dear reader, you will find a variety of recipe ideas within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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 the UK forgot to teach its children to cook!'

I hope you find this longish read an interesting one... it's something close to my heart. I grew up surrounded by wonderful aromas coming from the kitchen my dear Mum enjoyed cooking/baking as did my grandparents. There were times when my dear Dad took his turn at cooking too. The children were encouraged to cook try different tastes and now the grandchildren have also been given that encouragement and skill to cook simple meals ... in fact one of the Grands cooked a Chicken Pasta Bake this week and I've been told it was delicious.

Not all children are fortunate to have these skills as this article explains ...

How the UK forgot to teach its children to cook – and has lost out because of it.

(although aimed at the UK it may be the same in your country?)

Cookery lessons in schools have declined, leaving many young people without basic skills

Years ago, during Ainsley Harriott’s Ready Steady Cook heyday, a viewer wrote in about a jacket potato he’d made on the show – topped with a little leek and cream cheese. The man explained he didn’t normally cook but had tried the recipe and loved it.

Twenty years later, Harriott ran into him again. “He said, ‘I wrote to you,’ and I said, ‘Yes! I remember!’” Harriott recalls. “Now he’s a chef. I thought, bloody hell…”

For Harriott, it was a reminder of how small moments in the kitchen can spark something bigger. And it’s exactly the kind of spark he hopes to ignite again through a new initiative aimed at young cooks.

New research suggests that more than half of young people are not confident cooking a meal for themselves or others. According to the survey, many say they cannot prepare everyday dishes such as soup or curry, while many struggle to identify appropriate portion sizes.

In response, and with Harriott’s support, the Scouts have relaunched their chef’s badge for 10-14-year-olds to be more relevant to young people today, including a new focus on reducing food waste, food storage and meal planning.

The scheme arrives at a time when confidence in the kitchen appears to be fading.

“There are loads of kids out there – one in two! – who are a bit embarrassed, a bit frightened. They find it difficult to cook for others,” says Harriott. But cooking, he argues, is about far more than simply feeding yourself. “It’s a social skill that just brings people together.”

He’s seen that play out in his own family. “My daughter left home about a year ago, but she’s perfectly independent, perfectly able to get in the kitchen,” he says. “The biggest thrill I get is when she says, ‘I’ve got a couple of girls coming around tonight because I’m cooking them a meal.’”

But cooking’s importance extends beyond the social side of food. Experts say the ability to prepare meals from scratch also plays a key role in long-term health and diet quality.

“Basic cooking skills are fundamental for being able to follow a healthy dietary pattern as they allow you to incorporate plenty of vegetables, wholegrains, pulses and lean protein foods into a balanced diet that supports long-term health,” says Bridget Benelam, nutrition scientist at the British Nutrition Foundation.

Harriott showing Scouts how simple cooking skills can build confidence in the kitchen

Cooking skills also matter when money is tight. “It’s also important for being able to eat healthily on a budget as basic cooking skills mean that you can prepare inexpensive meals with healthy ingredients,” she adds.

Yet despite near universal agreement about its importance, many young people are growing up without the skills previous generations learned almost by default.

Part of the explanation lies in a broader cultural shift.

For generations, cooking was simply woven into daily life. Children watched parents and grandparents prepare meals, absorbing the rhythms of chopping, seasoning and simmering almost by osmosis. Today, those informal lessons in the UK are far less common.

Charlotte Stirling-Reed, a baby and child nutritionist, says cooking skills are still vital – but they begin with something even more fundamental: a child’s relationship with food. Before a child will ever want to cook, they first have to learn a love for food

“Cooking skills are absolutely essential, but in my experience, before a child will ever want to cook, they first have to learn a love for food,” she says. “If a child hasn’t developed a real enjoyment of eating, such as a curiosity about flavours, a willingness to try things, a sense that food is something exciting rather than something to be endured – then teaching them to chop an onion may be rather missing the point.”

That relationship with food used to form naturally in households where cooking was routine. But that environment has changed in many British households.

“Kids naturally picked things up by watching parents or grandparents cook… that’s how most skills are learned, through seeing them happen again and again.”

Harriott remembers a similar upbringing.

“I was fortunate growing up to be able to get home, my mum was there, there was a meal, there was something being cooked,” he says. “We don’t have that perfect situation any more.”

A combination of longer working hours, busy family schedules, for mums and dads, and the convenience of ready meals and takeaway apps, has reshaped how many households eat.

None of this is inherently negative – convenience has its place – but it can mean fewer opportunities for children to see cooking in action.

At the same time, Stirling-Reed says, many parents feel unsure about cooking themselves. “Many parents feel anxious or unsure about cooking themselves – and that lack of confidence is also so easily passed down.

“Even very small moments such as laughing over a mealtime, stirring ingredients, washing vegetables or laying the table can build familiarity and confidence around food and eating.”

Simple meals can provide valuable opportunities for children to develop basic skills.

Many children learn cooking skills first by watching and helping parents at home

“It’s not about teaching them to be a perfect cook,” Stirling-Reed adds. “It’s about creating an environment where a wide variety of food is normal, and where cooking is a part of eating.”

Harriott says even learning a few simple dishes can make a difference. “I think everyone should learn how to make a pasta dish,” he says. “I love the idea of kids doing a pork or chicken stir fry… it’s very, very basic, but it’s full of nutrition.”

If cooking skills are no longer routinely learned at home, the obvious place to teach them might be school. But here, too, provision is uneven. “Food education in England is patchy and highly variable,” says Caroline Harrison, director of the Food Education Network.

In primary schools, opportunities can be especially limited. Reporting cited by the network suggests that around 75 per cent of primary schools do not offer regular cookery lessons. By secondary school, only 48 per cent of young people aged 11 to 18 say they receive any dedicated class time for food education.
55% of young people are too afraid to cook

The disparities run deeper than age. Children from households earning under £45,000 are less likely to receive food education than those from higher-income homes. Geography also plays a role: around 58 per cent of young people in London receive dedicated food education, compared with 40 per cent in Yorkshire and the Humber.

Schools often face practical barriers too. “Limited facilities, equipment and ingredients, as well as a shortage of trained food education teachers, particularly at secondary level,” Harrison explains, can make practical cookery lessons difficult to deliver.

The result is that many pupils leave school without the practical skills once taught in traditional home economics classes.

Harriott believes those skills deserve a place in the classroom. “When you think about the skill that cooking gives you in life, it’s something that should be there,” he says. “Just to be able to pass on a little bit of cooking now, early in life, to those young kids… that spongy age, where the brain is still soaking up loads of information.”

Cooking confidence can also influence what people eat for years to come.

“There are studies that show that cooking skills in young people translate into healthier habits and eating patterns later in life,” says Benelam. One study, she notes, found that better cooking skills between the ages of 18 and 23 were associated with improved diet outcomes a decade later, including higher vegetable consumption and less reliance on fast food.

The link between cooking and diet quality is particularly relevant at a time when ultra-processed foods make up a significant portion of the UK diet. While convenience foods can certainly form part of a balanced diet, experts say the ability to prepare meals from basic ingredients provides more flexibility and control over what goes onto the plate.

Cooking from scratch can also make it easier to incorporate ingredients such as vegetables, pulses and whole grains – foods widely recommended in dietary guidelines.

Against this backdrop, initiatives like the Scouts’ updated chef’s badge, designed to rebuild cooking confidence, are gaining attention.

For Stirling-Reed, the wider question is why such initiatives are necessary in the first place. She agrees with Harriott that the gap visible in today’s teenagers did not appear overnight. “My generation grew up right as cooking lessons were being stripped out of schools, and I genuinely think that’s had a huge impact on the skills we’re seeing now.”

In other words, it may not be today’s young people who forgot how to cook, but the systems around them – schools that deprioritised practical food education, households stretched for time, and a culture increasingly built around convenience.

In a moment when conversations about food increasingly revolve around ultra-processed diets and healthy longevity, the solution may start with something simpler: knowing how to cook dinner.

And if Harriott’s jacket-potato story is anything to go by, sometimes all it takes is one small spark.

Above words and images taken from here

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Many thanks for taking time to read this post and do please share your thoughts in the comments.

All the best Jan

This weekend make sure there's always time for a cup of tea

 

Whatever your plans are this weekend, I wish you a good one ...

and make sure there’s always time for a cup of tea, or coffee/beverage of your choice.

image seen here

Remember if you live in the UK the clocks change this weekend, more details here

All the best Jan

Lower Carb Snacks

People often ask what do low carbers eat for snacks? Well there are many snacks which fit the bill, for instance:-
Nuts such as macadamias, almonds, walnuts, Brazil's - and you don‘t need too many of them to fill that gap!
Cheese cut up some cheese such as cheddar, always great to have in the fridge, but you may prefer Double Gloucester as a change. There are endless and very tasty varieties out there!
Olives are a good stand by too.
Celery sticks are such a great crunch.
Pepper sticks my favourites are the red ones.
Cucumber so refreshing, the grandchildren often enjoy a few slices as a snack.

Of course if you'd like to make a tasty snack more presentable and adventurous, how about one of these suggestions!

Avocado Hummus and Crudités

Ingredients

Serves Two

1 avocado, peeled and stoned

210g chickpeas, drained

1 garlic clove, crushed

pinch chilli flakes, plus extra to serve

1 lime, juiced

handful coriander leaves

2 carrots, cut into strips

2 mixed peppers, cut into strips

160g sugar snap peas

Instructions

can be seen here

Tuna Niçoise Protein Pot

Ingredients

Serves One

1 large egg

80g green beans

1 tomato, quartered

120g can tuna in spring water

1½ -2 tbsp French dressing

Instructions

can be seen here

Carrot Patch Hummus

(but works well with other crudités too)

Ingredients

Serves Six

1 x 400g can chickpeas, drained and rinsed

½ lemon, juiced

1 garlic clove, crushed

2 tbsp olive oil

2 tbsp tahini

250g baby carrots

1 pot of parsley

Instructions

can be seen here

I could eat one now, how about you?

You will find a variety of recipe ideas and articles within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Meet Dillon and Doris

Sometimes I like to post something a little different, and I think this post fits that description perfectly.

Meet Dillon and Doris, two elderly armadillos who recently celebrated a big birthday. They turned 19, and while that may not seem very old to humans, armadillos typically only live to 15-18 in the wild.

The pair (pictured below) live in Telford Exotic Zoo in Shropshire, UK and keepers there celebrated with a big bash earlier this month! They said the animals were firm favourites with visitors, with this big birthday marking "an important milestone".

Dillon and Doris are six-banded armadillos, which are mammals that mainly live in South America. They are known for their armour-like shells and cute little snouts which can smell food up to a foot (30cm) away underground.

Despite their name, they can have between six and eight bands across their backs —something visible on the pair in Telford. Doris has six bands, but Dillon has eight, so they're quite easy to tell apart.

don't you think they have cute faces?

Here are some armadillo facts:

There are 21 types of armadillo - the smallest being the pink fairy armadillo which is about 6 inches (15 cm) long

Armadillo is a Spanish word and means 'little armoured one'

They are the only kinds of mammals with the type of shell they have.

They're close relatives of sloths and anteaters

They sleep up to 16 hours a day

Words and image from article seen here

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... and I'm still keeping an eye on news for nine-month old Samba a Capybara who escaped from a small gap in a temporary enclosure at Marwell Zoo, Hampshire, UK. Many people are keeping a look out for Samba, you can read more here

All the best Jan

Turkey - it's tasty in a Blanquette !

Turkey can be enjoyed at any time of the year and any day of the week! It is one of those tasty meats that is positively good for you. It has essential nutrients that are good for the whole family. It contains:

Protein, which nourishes every cell of your body. Protein helps build muscles and bones, so is essential for childhood development. But you may not be aware that it’s also needed to stop muscle wasting, so is crucial as you get older too.

B Vitamins, which help to unlock the energy from foods. Turkey breast is a source of vitamin B6, which helps keep your red blood cells healthy and reduce tiredness and fatigue. 

Selenium, which helps keep your hair and nails healthy, it is also needed to keep your immunity topped up, and is also vital as a protection against damage to your cells and tissues.

Phosphorus, is needed for normal growth and development of bones, it also helps to release the energy from food.

Why not try this recipe suggestion, it's Turkey Blanquette with broccoli florets, carrot batons and peas ... have a look at the recipe below,

Ingredients

Serves Four
1 large turkey breast, diced into cubes
150g diced bacon
2 garlic cloves, minced
2 sprigs of tarragon finely chopped
2 tbsp parsley, chopped
3 shallots peeled
300ml white wine
cold water
25g butter
2 tbsp plain flour
2 egg yolks
3 tbsp cream
juice of 1/2 lemon
250g of broccoli florets, carrot batons and peas, lightly poached in water
sea salt
freshly ground black pepper

Method
Lightly brown the turkey breast and bacon in a pan over a moderate heat for 3 minutes. Add the garlic and shallots and sauté for 2 minutes. Add the chopped herbs. Add the wine then pour in enough cold water to just cover all the ingredients. Bring the mixture to a boil. Season to taste, reduce to a simmer and cook over a low heat, covered, for 30 minutes.

When the turkey is almost done, in another saucepan melt the butter in, then scatter the flour over the top. Stir to form a smooth roux then gradually add 400ml of the turkey cooking liquid, stirring constantly.

Once the sauce has a creamy texture, pour the sauce back over the turkey. Adjust the seasoning to taste and cook for 15 minutes more with the lid off stirring regularly. Cook turkey thoroughly with no pink showing.

Mix together the egg yolks, cream and lemon juice in a bowl. Beat in a little of the hot sauce from the turkey and then add the complete mixture back to the pan, whisking constantly. Heat gently for 2 minutes and allow to thicken, do not allow to boil, turn into a serving dish mix in the cooked vegetables, garnish with the chopped parsley and serve.

Each Serving
Carbohydrate 15g Protein 21.1g Fibre 4g Fat 11.8g
From an idea seen at Tesco Real Food

~ enjoy your day ~

image from google

You will find a variety of recipe ideas and articles within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

'Households urged to use washing up liquid in shower'

 

You may have already seen articles about this but households are being urged to use washing up liquid in shower. Not for showering-but cleaning it!

You might be forgiven for forgetting about cleaning the shower. After all, you get in and fill it with hot water and soap or shampoo every day - surely it can't get that dirty when it's full of hot, soapy cleaning products all the time. Right?

Yet actually your shower can be a magnet for grime buildup, especially on tiles and grout and in the limescale that can accumulate on shower heads too.

While supermarkets and homeware stores alike are packed with all sorts of expensive solutions for cleaning bathrooms, including lots of shower shine, bathroom sparkle and grout-busting sprays, fluids and other chemical-based cleaners, they are all beaten by one thing - washing-up liquid. According to cleaning experts, a humble bottle of Fairy Liquid (other brands are available) can restore the shine to your old shower screen in just minutes.

Instead of splashing out on a pricey or even chemical-laden cleaning solution, simply reach for a bottle of washing up liquid, say bathroom appliance specialists at Flair Showers.

The firm said in advice shared online: "It's tried and tested and impossible to beat. Washing up liquid is the go-to option for making your shower door sparkle.

"Mix one tablespoon of washing-up liquid (a little goes a long way) with approximately 10 litres of water.

"You want a relatively thin, non-viscous mix. The solution will clean your shower door exceptionally well and it'll even reduce the amount of arm power required too."

If you want to clean up the shower door and leave it streak-free, you can also combine washing up liquid solutions with a squeegee.

They added: "Great for avoiding streaks, they clean large areas quickly, making it easy to use daily, and let's be honest, they're super satisfying to use too.

"While a squeegee might look a bit out of place in the bathroom, it can be used on mirrors, glass and around the rest of the house too. An essential tool for any home.

"So, there you have it, the best eco-friendly solutions for cleaning your shower."

Failing that, you can also rub a lemon across the shower door to help give it a zesty yet clean finish.

Flair added: "Cleaning with a simple lemon is a great way to get rid of soap scum and hard water stains. The acid in the lemon will break down the build-up of any residue. Simply cut a lemon in half and rub it in circular motions onto the glass. Once you have finished rinse the glass with water and wipe it down with a squeegee or microfiber cloth. Not only is it economical, but it's also environmentally friendly."

Above words and image taken from article seen here

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Well, I must try this out ... 

Perhaps you've already tried it or know of something else?

Do share your thoughts in the comments.

All the best Jan

Paprika Pork with Red Peppers : Lightly Spiced

Just lightly spiced and satisfyingly creamy, this pork recipe needs only a handful of ingredients, and the addition of sliced red peppers gives the dish more depth and texture.

Ingredients
Serves Four
4 pork chops or escalope's
1 onion
1 clove garlic
2 red peppers
2 tsp paprika
1 tsp tomato puree
200ml chicken or vegetable stock
200ml crème fraiche
Chopped fresh parsley

Method
1. Heat a tablespoon of olive oil in a large frying pan and cook the pork chops or escalope's for two minutes on each side until lightly golden brown. Remove to a plate.
2. Finely slice the onion, peppers and garlic and add to the pan you had sealed the pork in. Cook over a moderate heat for about ten minutes until soft and translucent.
3. Stir in the tomato puree and then pour over the stock. Return the pork to the pan and simmer for five minutes until slightly syrupy. Add the crème fraiche and some seasoning and simmer for two more minutes before stirring in a handful of chopped fresh parsley.

Serve with mashed swede (rutabaga) or cauliflower rice, and perhaps some green beans.
From original recipe here

Looking for a vegetarian recipe, you may like this one!
Feta and Cauliflower One Pan Bake : Vegetarian Lower Carb : More Details Here

just had to share this delightful picture

the forsythia is blooming in the garden - image from here 

Dear reader, you will find a variety of recipe ideas and articles within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Good Wishes This Sunday

 

Skies across the UK were illuminated in the spectacular colours of the Northern Lights this weekend. The natural phenomenon - known as the Aurora Borealis - was the result of increased solar activity sending energy towards Earth and interacting with our atmosphere. The above photograph by Richard Haynes shows the wonderful Northern Lights in Powys Wales, UK.

So as you take time to enjoy this photograph showing some of natures beauty,

I also take a moment to say,

I send good wishes this Sunday, have a happy and peaceful day.

All the best Jan

Six foods that can help to reduce bone-break risk for people with osteoporosis

"As people get older, being unsteady on your feet can be an issue. But falling as you age can be serious - especially if you break a bone.

Figures show more than three million people have a condition which means your bones are more fragile and at risk of breaking. Osteoporosis, also known as "brittle bone disease", means the bones become more likely to break, leading to 500,000 fragility fractures every year, with more than half of women over 50 experiencing a break.

Ella Kaur, a Nutritional Therapy Practitioner, says there are some things which people can do to improve their risk of breaking a bone - including some simple diet changes. She explains: "Looking after bone health becomes increasingly important as we age. Strong bones don’t just help prevent fractures - they also support mobility, posture and overall quality of life."

Ella adds: "Bone health is particularly important for women approaching menopause. Oestrogen helps protect bone density, so when levels decline during menopause, bone loss can accelerate. Post-menopausal women may lose up to 3% of their bone density each year, which is potentially up to 30% over a decade.

"This contributes to a growing risk of osteoporosis later in life, and according to the Royal Osteoporosis Society, around half of women over the age of 50 will break a bone due to osteoporosis during their lifetime. The good news is that bones are living tissue that constantly break down and rebuild.

"This means diet and lifestyle can play an important role in supporting bone strength, particularly through nutrients that help maintain bone structure." She adds: "Ultimately, strong bones rely on a balance of nutrients including calcium, vitamin D, magnesium and protein.

"A varied diet, alongside regular exercise and healthy lifestyle habits, can help support bone health throughout life." The expert recommends six foods to include in your diet to support healthy bones.

Dairy and fortified plant milks
Calcium is a key building block for bones, and dairy products such as milk, yoghurt and cheese are well-known sources. Plant-based alternatives like almond, oat or soy milk are often fortified with calcium and vitamin D, helping the body absorb calcium more effectively.

Leafy green vegetables
Vegetables such as kale, broccoli and bok choy provide calcium and vitamin K, which helps regulate bone metabolism and supports calcium absorption.

Fatty fish
Salmon, mackerel and sardines are rich in vitamin D and omega-3 fatty acids. Vitamin D is essential for calcium absorption, meaning the body cannot properly use dietary calcium without it. Many people have low vitamin D levels, particularly during winter months, when sunlight exposure is limited. Supplements can help fill nutritional gaps but it is always advisable to check with your Doctor or Health Care Team first.

Nuts and seeds
Almonds, sesame seeds and chia seeds are good sources of magnesium, a mineral that works alongside calcium to support healthy bone structure. Magnesium is involved in hundreds of processes in the body, yet many adults don’t get enough through their diet.

Low-sugar foods
High sugar intake can negatively impact bone health. Excess sugar can make the body more acidic, causing calcium to be released from bones to restore balance. Reducing refined sugar may help preserve calcium stores.

High-protein foods
Protein is often overlooked in relation to bone health, but it plays a key role in maintaining bone strength. Foods such as eggs, fish, lean meat, beans, lentils and tofu support bone repair and help maintain muscle mass, which is important for reducing the risk of falls."
Words and image above from article seen here

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PLEASE BE AWARE
Articles within this blog (and any comments) 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. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. 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 general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

Roasted Provençal Fish ... a French inspired dish for Friday

This healthy French dish is simple yet delicious and can be made using any white fish such as cod, haddock or pollock. With refreshing basil and lemon, it's packed with flavour.

Ingredients

Serves Four

1 red onion, thickly sliced
2 courgettes/zucchini, halved lengthways and cut into 2.5cm (1in) pieces
1 red pepper, seeded and cut into 2.5cm pieces
1 orange pepper, seeded and cut into 2.5cm (1in) pieces
1 large aubergine/eggplant, cut into 2.5cm (1in) pieces
3 tbsp olive oil
1 tbsp red wine vinegar
4 white fish fillets (such as haddock, cod or river cobbler)
1 lemon, thinly sliced
2 tbsp capers, drained and rinsed
200g (7oz) cherry tomatoes
handful fresh basil, leaves picked

Optional To Serve
300g (10oz) couscous, cooked

Quinoa

Cauliflower rice (my lower carb choice)

Method

1. Preheat the oven to gas 6, 200°C, fan 180°C. Put the onion, courgettes, peppers and aubergine in a shallow roasting tin. Drizzle with 2 tbsp of the oil, season, and roast for 20 minutes.
2. Remove the tin from the oven and drizzle over the red wine vinegar. Top with the fish fillets and lemon slices, then scatter over the capers. Nestle in the tomatoes and drizzle with the remaining oil; season well. Return to the oven for a further 10 minutes, or until the fish is cooked through.
3. To serve, divide the couscous, quinoa, cauliflower rice between four plates and top with the roasted veg and fish. Scatter over the basil.

4. Sit down, eat and enjoy 😋

From idea seen here

~ wishing you happiness today ~

You will find a wide variety of articles and recipe ideas within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Kindness ... it is important

Sharing an article about Kindness you may like to read ...

"Be kind, for everyone you meet is fighting a harder battle. – Plato

The art of kindness is an underrated art. Ask anyone around you whether or not they think kindness is important, and more often than not, about ninety percent of them would tell you that it is important.

Why is kindness important?
A question we find an easy answer to. Yet, it only takes a glance at society to see that we still have a long way to go when it comes to mastering kindness. This, generally, stems from the fact that despite professing it on the surface, some of us don’t really understand .

Others who do, don’t really understand the complete facets of kindness.

In this article, we explore 11 crucial reasons why is kindness important, shedding even more light on why to progress as a society, we must place a higher emphasis on kindness and begin to show it more.

Kindness in Two Forms
Before we move on thoroughly into highlighting the importance of kindness, it is first crucial that we understand what the term means in the first place.

To do this, we have to look at the whole idea of kindness from two angles – as something we do unto others and as something we give to ourselves.

Kindness to Others
Showing kindness to others is perhaps the most popular phrase humans throw about without really committing to it. Many don’t even really know what it means in the first place.

To many, showing kindness implies going out of their ways to do something grand and unbelievable for others. Some even believe that they can’t be kind to others until the act of kindness makes them suffer in one way or another.

Generally, though, this isn’t usually the case.

We don’t have to hurt ourselves to be kind to others. Simple acts of kindness such as giving a compliment and offering someone your seat all go a long way in making a difference in someone else’s life.

The more mature you are, the more helpful and kind you are. The reason is that your maturity level is proportional to your kindness.

Kindness to Oneself
The most obscure of the two forms of kindness, “kindness to oneself” is usually overlooked by many because they feel as though it should be a given.

While this is right and kindness to oneself should always be a constant feature in our lives, it usually isn’t. In fact, it isn’t rare to find people who have mastered being kind to others who still haven’t realized that they have to be kind to themselves, too.

Not only is being kind to ourselves essential for our personal growth and the growth of our communities, but it is also one of the best ways to be kinder to others.

In short, if we don’t master the art of being kind to ourselves, it becomes a lot more challenging to be kind to other people.

Why is kindness important?
11 Reasons why being kind matters

As we grow up, we learn that being kind is a good thing. We are raised in a society where we are taught to be kind and to help others, but why? If we think about it for just a little while, the answer seems fairly obvious.

This list is not comprehensive but it contains 11 of the most powerful reasons that being kind matters in the world.

1. Tremendous emotional return for minimal effort

2. Kindness is Contagious

3. Kindness Builds Bridges

4. It Helps Lift Mental Blocks

5. It is Good Karma

6. Kindness Provides Clarity

7. It Can Brighten up Someone Else’s Day

8. Life is to Live and Love Fully

9. It is a form of Catharsis

10. Being Kind Actually Increases Life Span

11. Kindness is the Perfect Example to Set for Younger Generation

Conclusion
The great writer Henry James once described the three most important things in human life. The first, he said, was being kind. The second? Being kind. The third? Being kind, too.

Looking at the eleven points we’ve highlighted above, it is not hard at all to see why he said what he said. Kindness has always been, and will always remain, one of the most important facets of human lives and interaction.

Once we master kindness, we elevate ourselves, those around us, and our society as well. No other human action offers such a comprehensive benefit with absolutely no side effects.

This is why being kind matters.

Sharing is caring!"

Both images and words above are only a snippet from the original article which you can read in full here

Have you been kind today? Have you helped someone today?
Do please share your thoughts in the comments below.

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 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

Tuscan Chicken : A Made In The Microwave Recipe

This colourful Tuscan chicken is a doddle to make in the microwave and sure to be a hit with all the family. Cooking in the microwave keeps the chicken deliciously tender and the creamy tomato and spinach sauce complements it perfectly. It’s fantastic served with microwave frozen cauliflower rice (or rice of your choice), for those that may prefer a potato accompaniment how about sautéed or mash!

Ingredients

Serves Four
200g/7oz mushrooms (any variety), sliced
1 onion, finely chopped
1 garlic clove, crushed
2 chicken breasts (about 300g/10½oz total weight), boneless and skinless, cut widthways into roughly 5mm/¼in slices
1 tsp paprika
15g/½oz plain flour
150ml/5fl oz hot chicken stock, made with 1 chicken stock cube
150g/5½oz cherry tomatoes, halved
100g/3½oz baby spinach leaves
100ml/3½fl oz double (heavy)cream
220g/7¾oz fine green beans, trimmed
salt and freshly ground black pepper
1½–2 packets microwave frozen cauliflower rice (or rice of your choice)

Method

1. Place the mushrooms and onion in a large, wide-based microwaveable dish or casserole. Season with black pepper and toss together. Cover the dish with a microwaveable lid or dinner plate and cook on HIGH for 4 minutes (1000W) or 5 minutes (800W), or until softened.
2. Add the garlic, chicken and paprika, season with lots of black pepper and toss well together. Cover and cook on HIGH for 2 minutes (1000W) or 2 minutes 30 seconds (800W). Stir in the flour, then the stock and tomatoes. Place the spinach leaves on top. Cover and cook on HIGH for 2 minutes (1000W) or 2 minutes 30 seconds (800W).
3. Stir in the cream and cook on HIGH for a further 2 minutes (1000W) or 2 minutes 30 seconds (800W), or until the sauce is hot, the chicken is completely cooked and the spinach and tomatoes are soft. (If the chicken is still a little pink, stir well, cover and cook for 1–2 minutes longer). Leave to stand for 5 minutes, then season with salt and pepper.
4. While the chicken is standing, put the green beans in a shallow microwaveable bowl and pour over 3 tablespoons water. Cover and cook on HIGH for 3 minutes (1000W) or 3 minutes 40 seconds (800W), or until just tender.
5. Also microwave the frozen cauliflower rice according to the packet instructions. This can usually be done the same-time as the green beans.
6. Drain the beans and serve with the chicken and cauliflower rice, or accompaniment of your choice!

Tip

For an extra indulgent dish, sprinkle with grated Parmesan to serve.
From an original idea seen here

~ wishing you a lovely day ~

This blog offers a wide variety of articles and recipe ideas, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Spring Cleaning Time : Here Are Nine Easy Tasks To Do

Some may say, there's no better time than spring to give your home a good and thorough clean! Well, here in the UK we have had some signs of Spring, and I have been thinking about getting my pink duster out of the cupboard and dealing with those winter cobwebs, accumulation of dust in those harder to reach nooks and crannies and making sure the surfaces where the Easter Chicks will soon be sitting on the window-sill in readiness for Easter will be spotless!

Easter Sunday being on the 5th April in 2026.

Do you like to Spring Clean? Not everyone does. These days I find it easier to spread the clean over a few days, but I'm sure we each have our preferred way of tackling tasks. 

I did come across this article which has some helpful tips you may find interesting, and I share them below.

9 easy spring cleaning tasks that take less time than boiling an egg

The spring season feels like a fresh start, meaning there’s never been a better time to pull out your cleaning supplies and give your home a good scrub. But the lighter days can also be incredibly busy with social plans, and you might not have an entire weekend to devote to a full spring clean.

Fortunately, there are several smaller cleaning tasks that can make a big difference to the look and feel of your home. Many of them take only a few minutes to complete – around the same time it takes to click on the kettle for a brew or boil an egg for breakfast.

From buffing your bathroom vanity to freshening up your bin lid, give these highly satisfying odd jobs a go when you've got just five minutes to spare.

~ so when you've finished your soft boiled egg ~

here are nine easy tasks you may like to do

Wipe down light switches

High-touch spots like light switches can quickly accumulate grubby fingerprints if they aren’t cleaned regularly. A quick wipe with a damp microfibre cloth will remove fingerprints and lingering germs – just make sure it’s wrung out thoroughly before you start cleaning. For safety, always turn the power off at the circuit breaker and wipe the switch dry before using it again.

Clean your bathroom mirror

Unsightly toothpaste splashes, water marks, flecks of your facial cleanser… your bathroom mirror sees a lot of action throughout the day. Luckily, they’re also one of the quickest things to refresh in your home. A couple of sprays of glass cleaner and a quick buff with a microfibre cloth will have it sparkling again in seconds.

For a streak-free finish, some TikTok users swear by applying a tiny amount of shaving cream and buffing it off gently to keep fogging at bay.

Shake out your doormats

Your doormat works overtime to trap dirt from your shoes before it’s carried through the house, but how often do you actually give it a clean? Taking it outside for a quick shake or tapping against a wall will dislodge any dust and debris that’s trapped between the bristles.

This is particularly worth doing during the spring months, when mud, pollen and garden debris are more likely to make their way inside and trigger allergies.

Dust your skirting boards

The little ridges that sit between the wall and the floor are a haven for dust settlement, and they can absorb liquid and food splashes in our homes, too. Cleaning them is as simple as running a damp cloth along the edges of the room to lift away any stains and dust build-up.

If your vacuum comes with a crevice tool, you can use it to tackle hard-to-reach corners, which is particularly handy if you struggle to easily bend down.

Inspect your bin lid

No matter how religious you are with changing the liner, the lid of your kitchen bin can easily pick up spillages and dried-on food with day-to-day use. A quick wipe with antibacterial spray and a damp cloth will usually remove any residue, although you may need to soak your lid in hot water if some food stains are particularly stubborn.

The handle and hinges tend to collect the most grime, so pay particular attention to these areas.

Wipe down your desk

Did you know that the average office desk is home to 20,961 germs per square inch, according to a study from the early 2000s? The key to tackling your home working setup is to remove everything from the desk surface before wiping it down with an appropriate cleaner.

If your desk is made of wood, use a specific cleaner designed for the grain and avoid soaking the surface, as it can cause warping. Once it’s dry, you can return everything to its place for a workspace that feels far more pleasant to sit in.

Clean your kettle exterior

You might not have an afternoon for a full descale of your kettle, but the exterior can still get some TLC when you're strapped for time. Fingerprints, sticky breakfast jams and other kitchen foods tend to build up on the handle, making it a hotspot for germs and bacteria.

Unplug the kettle and clean the unit and base with a damp cloth. If you have a stainless steel kettle, you could try using olive oil, which is said to be effective at removing streaky fingerprints.

Limescale and mineral deposits can also quickly build up around your kettle spout, especially if you live in a hard-water area. Try using a cloth dampened with white vinegar to gently wipe around the opening and remove any chalky residue.

Neutralise your chopping boards

Chopping boards are notorious for picking up stains and funky smells between uses. To freshen them up, sprinkle a tablespoon of bicarbonate of soda over the surface and scrub it gently with half a sliced lemon. The mild abrasiveness helps to lift stains while the lemon neutralises any lingering kitchen odours. Rinse your board well and leave it to air dry thoroughly before storing it away again.

Refresh your kitchen sponge

Kitchen sponges can be a major hotspot for germs, harbouring up to 54 billion bacteria per square centimetre, including types that can cause illness like E. coli and Salmonella.

An easy way to freshen them up is to run them through the dishwasher on a hot cycle with the rest of your dishes. Even with regular cleaning, however, it’s best to replace your kitchen sponges every week or two to avoid any harmful bacterial buildup.

Words taken from article seen here

Of course one very important tip, is to reward yourself with a nice cuppa after any cleaning you've done, and perhaps a Low Carb Cookie / Biscuit, see more details here

Dear reader, this blog is presented in a magazine style and you will find a variety of articles, studies, thoughts, photographs, music and recipes!

Please note, not all recipe suggestions 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

Vitamin C ... has several important functions

Just before you start reading about Vitamin C

Thank you 

for all the lovely comments and good wishes on my Mothers Day post

I had a very enjoyable weekend with the family

Vitamin C, also known as ascorbic acid, has several important functions.

These include:

helping to protect cells and keeping them healthy
maintaining healthy skin, blood vessels, bones and cartilage
helping with wound healing

Lack of vitamin C can lead to scurvy.

Good sources of vitamin C

Vitamin C is found in a wide variety of fruit and vegetables.

Berries
Blackcurrants
Broccoli
Brussels sprouts
Cantaloupe
Cauliflower
Grapefruit
Kiwi fruit
Leafy greens (like Kale and Spinach)
Mango
Oranges
Orange Juice
Papaya
Peppers
Pineapple
Potatoes
Tomatoes
Squash
Strawberries
Watermelon

Some examples of foods containing high levels of vitamin C.

image from here

How much vitamin C do I need?

Adults aged 19 to 64 need 40mg of vitamin C a day.

You should be able to get all the vitamin C you need from your daily diet.

Vitamin C cannot be stored in the body, so you need it in your diet every day.

What happens if I take too much vitamin C?

Taking large amounts (more than 1,000mg per day) of vitamin C can cause:

stomach pain
diarrhoea
flatulence

These symptoms should disappear once you stop taking vitamin C supplements.

What does the Department of Health and Social Care advise?

You should be able to get all the vitamin C you need by eating a varied and balanced diet.

If you take vitamin C supplements, do not take too much as this could be harmful.

Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any harm.

Above details taken from here

Broccoli is a good source of Vitamin C

Don't throw those broccoli stalks away - more to read here

PLEASE BE AWARE
Articles within this blog (and any comments) 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. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. 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 general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

Mothers Day Weekend (UK) 2026

Here in the UK, Sunday 15th of March is Mothers Day (2026).

If you should be celebrating Mother's Day, have an especially nice day.

~ I will be very fortunate, as I will spend time with family over the weekend ~

Forever in my heart

Forever in my thoughts

Forever in my life

My mum is always with me

Thank you Mum

I'll always love you

All the best Jan

Leek Rarebit Pork Steaks ... taste great

Leeks add a silky texture to this meaty take on Welsh rarebit. Add cider, cheese and mustard for a savoury punch, then pile the lovely leeks on top of some perfectly cooked pork and serve.

Ingredients
Serves Four
2 tbsp olive oil
3 large leeks (about 550g), washed, trimmed and finely sliced

(If you don't have any leeks, try using spring or white onions/scallions instead)
1 tbsp plain flour
125ml dry cider
125g mature Cheddar, grated
1 tsp English mustard
4 pork loin steaks
To Serve - Optional
Mashed potato or swede (rutabaga) and Tenderstem broccoli,

Method
1. Heat 1 tbsp oil in a lidded pan and cook the leeks for 10 mins, covered, over a medium heat until soft. Add the flour to the leeks making sure you stir continuously to remove any lumps. Set aside half the leeks in a dish and the remaining leeks, cook for 2 mins, then slowly pour in the cider, stirring, until combined. Add the cheese and mustard and gently heat, stirring, until melted. The mixture can easily catch at this stage, so be careful.

2. Preheat the grill to medium-high. Heat the remaining oil in a frying pan over a high heat and cook the pork steaks for 2-3 mins each side until golden and cooked through. Top with the leek rarebit, then grill for 2-3 mins until golden. Serve with the reserved leeks, and mashed potato or swede and Tenderstem broccoli, if you like.

Each serving contains
Carbohydrate 7.5g Protein 37.4g Fat 42g Fibre 0.2g

From an original idea here

~enjoy your day ~

This blog offers a wide variety of articles and recipe ideas, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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