Hearty Vegetable Soup ... full of flavour and goodness

It's definitely soup week on the blog!

The tomato based soup from Tuesday - see here

to this hearty vegetable soup, which is packed full of flavour and goodness, 

perfect to warm you up on a cooler or cold night.

Ingredients

Serves Two
cooking oil spray
1 medium onion, sliced
2 garlic cloves, thinly sliced
2 celery sticks, trimmed and thinly sliced
2 medium carrots or 2 yellow peppers, cut into 2cm/1in chunks
400g/14oz tin chopped tomatoes
1 vegetable stock cube
1 tsp dried mixed herbs
400g/14oz tin butter beans, drained and rinsed
1 head young spring greens (approximately 125g/4½oz), trimmed and sliced
sea salt and freshly ground black pepper

Method
1. Spray a large non-stick saucepan with oil and cook the onion, garlic, celery and carrots or peppers gently for 10 minutes, stirring regularly until softened.
2. Add 750ml/26fl oz water and the chopped tomatoes. Crumble over the stock cube and stir in the dried herbs. Bring to the boil, then reduce the heat to a simmer and cook for 20 minutes.
3. Season the soup with salt and pepper and add the spring greens and butter-beans. Return to a gentle simmer and cook for a further 3-4 minutes or until the greens are softened. Season to taste and serve in deep bowls.

Tips

i) spinach, kale, cabbage, Swiss chard, collard greens, mustard greens could be used in place of spring greens

ii) double the recipe if you fancy eating it over a couple of days.

iii) The butter beans can be substituted for other beans from your store cupboard if you don't have any.

From an idea seen here

By the way if where you live the weather is rather warm you may prefer this 'Gazpacho' which is a soup made of raw vegetables and served cold, usually with a tomato base, you can see the recipe and more details here

~ enjoy your day ~

You will find a variety of articles and recipe ideas within this blog. Please 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

Did You Know ?

 

Sharing five random facts that may interest you!

1. A group of flamingos is called a “flamboyance.”

There are in fact six species of flamingo, all of which are extremely gregarious and social birds, often gathering closely together in vast numbers.

2. Your brain uses around 20% of your body’s energy.

Yes, even though your brain weighs only about 2% of your body,
it uses around 20% of the energy your body produces every day!

3. Butterflies taste with their feet.

It's true! They have specialized taste receptors known as chemoreceptors located on their feet, which allow them to detect and assess potential food sources, such as nectar from flowers. This unique adaptation helps butterflies identify suitable plants for laying their eggs and ensures they find the right food

4. You can’t fold a piece of paper more than 7 times.

Forget your origami skills, folding an A4 piece of paper more than seven times is theoretically impossible.

Trying to fold an ordinary sheet of A4 paper suggests that even eight times is impossible: the number of layers doubles each time, and the paper rapidly gets too thick and too small to fold. Such ‘geometric growth’ effects are dramatic: in theory, 26 folds would make the paper thicker than the height of Mount Everest.

The current world paper-folding record belongs to California high school student Britney Gallivan, who in 2002 managed to fold a 1.2km-long piece of tissue paper 12 times.

5. You can't hum while holding your nose closed. Try it!

Did you just try it?

Humming works through nasal resonance — when air flows through your nasal passages, it carries sound vibrations. Block that airflow, and the sound can’t get out as easily. It’s an example of how our anatomy affects even the smallest things we do. When we start humming, we keep our mouths closed and allow the sound to vibrate through our noses. That humming sound you hear? That’s air going up through your nose. So when you close your nose, it’s like closing the vent. The air has nowhere to go, so the hum just… stops.

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

I think it's tomato soup time... with the addition of onions, carrot and celery!

With September flying by, and the mornings feeling a little chillier, I thought it's definitely time for tomato soup. This is a fresh and simple tomato soup recipe with the welcome addition of onions, carrot and celery. If you should grow your own tomatoes you may like to keep this recipe in mind because it is perfect for using up a glut of home-grown tomatoes...

Ingredients

Serves Four
2 onions, peeled and chopped
1 carrot, peeled and diced finely
1 clove garlic, peeled and crushed
1 stick celery, finely chopped
2 tbsp. olive oil
450g/1lb fresh ripe tomatoes, halved
1 litre/1¾ pints vegetable stock
1 tsp sugar (optional)
salt and freshly ground black pepper
handful fresh basil, shredded (optional, but it really adds to the taste)

Method
1. Heat the oil in a large saucepan and add the onions, carrot and celery and garlic. Cover and cook gently for 10 minutes until soft.
2. Add the sugar (optional), salt, pepper and tomatoes. Stir and cook for another 5 minutes.
3. Add the stock, bring to the boil and simmer for 10 minutes. Liquidise until smooth.
4. If using the basil, stir in at the end.
From an original idea here

You will find a variety of recipe ideas within this blog, 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 should have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

September Birth Flower ... The Morning Glory, which has a long and rich history

The month of September has two birth flowers, Asters and morning glories and both bring vibrancy to the garden as summer fades and Autumn/fall arrives. Their bright colours are a welcome sight. This post gives details about Morning Glories, the flower's meanings and symbolism. You can read about Asters on my previous post here.

Morning glory plants are known as fast-growing vines with a somewhat unique daily schedule, because the flowers open in the morning and close up by the afternoon!

The flower’s blue and purple colours are the most recognizable, but morning glories also appear in a range of pinks, reds, and whites. The flowers are trumpet-shaped, with five large petals arranged flat around the flower head, making them quite attractive to butterflies and hummingbirds.

Please be aware that Morning glory vines and flowers are toxic and should not be eaten or used for culinary purposes. The seeds of some species are known to contain small amounts of a hallucinogenic substance, too.

Morning Glory Meanings and Symbolism

• Like many vining plants, morning glories have long been associated with love.
• Morning glories have symbolized love that was never returned, but have also been seen as a sign of undying love.
• Each colour holds a different meaning: blue represents enduring love, desire, and power; purple symbolizes grace, wealth, and hopefulness; pink is a sign of gratitude and energy; red means passion and strength; white, like many other flowers, symbolizes purity and innocence.

The Morning Glory in History
The Morning Glory Flower has a long and rich history, full of symbolism and meaning. The flower is native to China, where it has been cultivated for centuries. The Morning Glory Flower is associated with the sun and with new beginnings.

In China, the flower is often given as a gift to celebrate a new baby or a new year. The Morning Glory Flower is also associated with love and marriage. In Chinese culture, the Morning Glory Flower is given as a symbol of love and fidelity. The Morning Glory Flower is also said to represent good luck and fortune.

In the USA Morning Glory Pool is part of Yellowstone National Park’s upper geyser basin. It was named in the 1880s due to its resemblance to the flower.

Artist Georgia O’Keefe, noted as one of the key contributors to the establishment of modern art, painted “Blue Morning Glories” in 1938, which is one of her most popular works.
Words above taken from here and here

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

I do like the Pork and Apple Meatballs recipe, it is tasty served with savoy cabbage and a lower carb mash - more details here

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

All the best Jan

Saturday, Sunday ... it's the Weekend!

Happy Saturday

A smiling cup to brighten the day.

First drink of the day for me is tea - how about you?

Happy Sunday

sharing a little Autumnal colour

I do like those little pumpkins, and the Autumn leaves

Whatever your plans are this weekend

I wish you a happy and peaceful one

All the best Jan

Friday Food Choices : Fish : Chicken : Beef : Vegetarian

As Friday comes around again, I'm sharing four lower carb meal suggestions.

Will you choose one of them?

Or perhaps you have something different in mind?

Please share your thoughts in the comments below 😊

How about a white fish omelette for lunch, tea or supper,

it's healthy, nutritious and great tasting ...

more details here

Perhaps you would prefer

Crispy Chicken with creamy mushrooms and braised leeks

rich, creamy, full of mushrooms and tastes great

more details here

then I thought a Chili Bake would make a nice change

more details here

and still I continued pondering...

there's always this popular, tasty vegetarian bake

Aubergine / Eggplant and Mozzarella Bake

more details here

~ ~ xxx ooo xxx ~ ~

Choices, choices, I wonder what you may choose?

You may of course have something already planned,

do please share in the comments.

~ Wishing you a happy day ~

Dear reader, you will find a variety of recipes and articles 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

Older autistic people need more help after years of misdiagnosis, review finds

As regular readers of this blog will know, it is presented in a magazine style - something for everyone. The main focus is about Diabetes and the Low Carb Higher (Healthy) Fat lifestyle, LCHF for short, which you can read/find out more about here and here However, if you take time to look through the blog you will find a variety of articles, studies, thoughts, photographs, music and recipes!

Today's article features Autism which affects many worldwide. Autism influences how people experience and interact with the world. It is a lifelong neurodivergence and disability. Autistic people are different from each other, but for a diagnosis they must share differences from non-autistic people in how they think, feel and communicate.

Being autistic means you may feel things and react to them differently to non-autistic people. You may find socialising confusing or tiring, and you may become overwhelmed in loud or busy places. You may have intense interests, prefer order and routine, and use repeated movements or actions to calm yourself or express joy. You might mask your discomfort to fit in, which can lead to mental illness.

----- xxxxx -----

"Older autistic people need more help after years of misdiagnosis, review finds

Researchers have called for better support for middle-aged and older autistic people after a review found that 90% of autistic people aged over 50 in Britain are either undiagnosed or misdiagnosed.

Greater awareness of autism and improved assessments globally mean it is typically spotted in childhood today. But in past decades autistic people were often forced to navigate middle and old age without the support a diagnosis can unlock.

The review into ageing across the autism spectrum found that people in the UK faced widespread difficulties with employment, relationships and milestone events such as menopause and retirement. They consistently suffered from poorer mental and physical health.

“Autistic children grow into autistic adults and we know that they are more likely to have higher rates of most physical and mental health problems,” said Dr Gavin Stewart, co-lead of the Re:Spect Lab at King’s College London and lead author of the review. “People often need a diagnosis, or need to recognise it within themselves, to be able to ask for appropriate help and support.”

As part of the review, Stewart and Prof Francesca Happé, also at King’s, re-analysed UK healthcare records from 2018. By comparing rates of autism in middle-aged and older people with the 1% national prevalence recognised today, they estimate that in the UK 89% of autistic people aged 40 to 59, and 97% of those aged 60 and over, are undiagnosed.

While global autism rates have risen in recent decades – in 2022, one in every 31 Americans under the age of eight were found to have the condition – the trend is largely attributed to a broadening of the definition and improvements in diagnoses, rather than a genuine increase in the percentage of people affected.

The researchers went on to examine how autistic and non-autistic people fared throughout life. The former had higher rates of a multitude of conditions ranging from anxiety and depression to cardiovascular disease and neurological disorders, they found.

Among the most troubling findings were higher rates of suicidal thoughts and self-harm in older autistic people, and a greater risk of early onset dementia.

Average life expectancy differed by six years, with autistic people living to 75 years old, compared with 81 years old for non-autistic people, but these figures could be skewed by the poor diagnosis rates. Details are published in the Annual Review of Developmental Psychology.

“We need to understand how ageing impacts autistic people to better understand what sort of tailored help and support they would actually benefit from,” Stewart said. “These are all things that the [autism] community needs to be consulted on.”

Autism varies from person to person, but doctors look for core characteristics when assessing people. These include differences in social communication and rigid and repetitive behaviours.

The differences in communication can lead people to become socially isolated. This, alongside the stigmatisation that many autistic people face, can raise the risk of mental and physical health problems. It can also make it harder for autistic people to find people to approach for help and support.

According to the review, older autistic people were more likely to face challenges in coping with major life events such as arranging residential care.

“If you are going from working nine to five all of your working life to suddenly not, that could have a real impact on you,” Stewart said. “And if you’re going into a care home where you’re suddenly forced into situations that you wouldn’t typically experience in your own home, that has a big impact.”

He added: “If an autistic person is having more difficulties throughout their life, when they reach these points they can be real breaking points. That’s where support would be really beneficial.”

Tim Nicholls, at the National Autistic Society, said: “This research clearly shows what we already know and hear about every day – there are high numbers of undiagnosed autistic adults and going through life without a diagnosis has a major impact on many aspects of their lives.

“Autism assessments can be the first step to understanding people’s needs and a diagnosis can be life changing and, in some cases, lifesaving. Autistic people and their families face a constant fight for support and far too often this starts with long waits for a diagnosis.

“The government must provide urgent funding for diagnosis services and make sure autistic people and families get the support they need when they need it.”

In the UK and Ireland, Samaritans can be contacted on freephone 116 123, or email jo@samaritans.org or jo@samaritans.ie. In the US, you can call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org. In Australia, the crisis support service Lifeline is 13 11 14. Other international helplines can be found at befrienders.org "

Above article seen here

----- xxxxx -----

"Autistic people are autistic for their whole life. There is no evidence that autism can be acquired. For example, autism is not caused by parenting style. And an autistic person cannot become non-autistic. Autistic people are disabled. Disability is a 'protected characteristic' in UK law. This means autistic people have legal protections against discrimination. It also means they are entitled to the support they need in education, at work or to access services."

You can read more about Autism on the National Autistic Society website here

~ some flowers to brighten your day ~

(as always do please share your thoughts in the comments section)

All the best Jan

Root vegetable toad-in-the-hole... why not give it a try!

Toad in the hole has been served since the 18th century. While there is an ongoing debate as to how its name came about, it is widely accepted that the dish was developed by lower-income families as a way to get the most out of what was an expensive commodity back in the day: meat.

Toad in the hole makes for a versatile dish. While the classic English banger (sausage) has ensconced itself as the most commonly used meat that goes in it, recipes exist for toad in the hole that includes offcuts of beef, as well as mutton and lamb kidneys. Literally any meat can be used to make toad in the hole given its simple construction of batter with a protein source poking out at the middle.

During World War II and immediately after it, the dish would feature the inexpensive meat that fed the Allied war effort: spam. However, it did not dislodge the English banger (sausage) as the preferred and beloved protein source that goes with it to this very day.

Yes, Toad-in-the-hole is a British family favourite, and the version I share today makes the most of seasonal root vegetables like red onion and carrots plus autumnal squash and Tenderstem broccoli. Make it in one big tin and let the whole family take a piece and tuck in, delicious 😋

Ingredients
Serves Six

3 tbsp vegetable oil
3 long, thin carrots, scrubbed and halved lengthways
1 red onion, cut into thin wedges
200g butternut squash, peeled and sliced into 1cm-thick half-moons
3 garlic cloves, bashed
100g plain flour
4 large eggs
125ml milk
2 rosemary sprigs, finely chopped
100g Tenderstem broccoli
1 tsp balsamic vinegar
optional - mashed or roast potatoes or mashed swede/rutabaga
For the gravy
1 tbsp vegetable oil
2 red onions, finely sliced
2 garlic cloves, crushed
2 tbsp plain flour
1 vegetable stock cube, made up to 650ml
1 tbsp balsamic vinegar

Method
1. For the gravy, heat the oil in a saucepan over a low-medium heat and fry the onions, uncovered, with a pinch of salt for 20 mins, stirring regularly, until caramelised.
2. Meanwhile, preheat the oven to gas 7, 220°C, fan 200°C. Put the oil in a large ovenproof frying pan, shallow casserole dish or baking tray. Add the carrot, onion, squash, and garlic. Season; toss well. Roast for 15 mins.
3. Whisk the four and eggs in a bowl with a pinch of salt until a smooth, thick paste forms. Gradually add the milk, whisking to make a thin batter with a similar consistency to single cream. Stir in the rosemary.
4. For the gravy, add the garlic to the onions and cook for 1 min, then sprinkle over the four and mix well. Stir in the stock, season and add the vinegar. Simmer, uncovered, over a low heat for about 20 mins.
5. Remove the pan from the oven, add the broccoli and pour the batter around the veg. Roast for 25 mins until golden, well risen and puffed. Brush any exposed veg with the vinegar. Serve with the gravy and some potatoes/mashed swede, if you like.

Each serving contains
Fat 15g Protein 9.2g Carbs 28g Fibre 4.3g

Cook's tips
i) Use any firm veg you’ve got in the fridge. Parsnips, leeks and fennel all work well.
ii) If you don't have red onions, you could use white, brown or spring onions (scallions).
From original recipe here

You may also like to see this alternative lower carb recipe for toad in the hole here

~ wishing you an enjoyable day ~

You will find a variety of articles and recipes 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

'Have You Ever Thought ...?? Legs!'

"Have You Ever Thought .... ?? Legs!

It is amazing that we can walk without thinking about the action of our legs. The attempts to get robots to walk demonstrate that a process we take for granted is in fact extremely complex.

As children we learn to walk by crashing about but soon our inner autopilot becomes programmed, we stop toddling and start walking and from then on all becomes smooth and we hardly need to think about walking, climbing steps, running or jumping for the best part of 80 years (if we are lucky).

Eventually the old conundrum of what walks on four legs, then two, then three becomes reality and a walking stick becomes necessary; balance and co-ordination seem to decline. Wondering why? got me thinking.

I am aware that my legs have become shorter. What used to be a 31 inch inside leg is now 29 inches or a bit less; however, the bits that make my legs work have possibly not shrunk to the same extent. The bungee cords, the hydraulics and the electric circuits that make my legs work are still set as they have always been. It is not surprising that my walking movement has some 'looseness'; feet do not quite meet the ground at the right angle, steering can be a bit slack, and progress can at times be a bit wobbly.

How to avoid things getting worse? In the absence of a good mechanic to carry out all the adjustments needed, I guess we must hope that, like a self-adjusting handbrake on a car, continued operation might eventually reset everything. Exercise must be the answer but for someone who has never jogged or been on a bicycle for 60-years, I have to keep walking even if I must use a stick, traffic stops to let one cross the road (usually)."

The above words are by 'Old Geezer'

I do not know 'Old Geezer' personally but reading his words in a friends magazine I found myself nodding ... I do find myself shorter than I used to be, find myself taking extra care while out walking ... as we age we need to be sensible.

Concentrate on what we can do, don't keep worrying or fretting about what we can't do... and make the most of every moment! With the start of Autumn, I hope to be out and about enjoying cooler days and beautiful Autumn colours.

Thanks for reading, and do please share your thoughts in the comments section.

All the best Jan

Savoury Minced Beef : Hungarian Style

This recipe suggestion for Hungarian Style Savoury Minced Beef, is so tasty when paired with savoy cabbage and carrots and can make a wonderful Monday, or mid-week meal. Having said that, yes of course you could enjoy it any night - or lunch-time! The choice is yours! The recipe can be tweaked to make it vegetarian option.

Ingredients
Serves Four
350g extra-lean minced beef**
225g onions (peeled and diced)
1 tablespoon smoked paprika
1/2 tin (200g) chopped tomatoes
1 tablespoon tomato ketchup
2 tablespoons red wine vinegar
1 teaspoon dried oregano
1 teaspoon caraway seeds
salt and freshly ground black pepper
a little water

Method
1. Heat a non-stick frying pan and dry fry the minced beef for 5 minutes, or until the meat is brown and crumbly. Stir in the chopped onions and the smoked paprika and cook for a further 5 minutes.
2. Add the remaining ingredients and about half a tin (tinned tomatoes) of water, mix well, cover and cook gently (simmer) stirring occasionally for 30 to 35 minutes. Season to taste before serving.
3. Serve with steamed savoy cabbage and carrots.
Original recipe idea here

**some readers may wish to substitute minced beef for meat free quorn or lentils

Savoy cabbage
This dark green, crinkly cabbage has a sweet, earthy flavour and is great eaten cooked or raw. Savoy has slightly looser leaves than other cabbage varieties, but its head should still be compact and weighty, with crisp leaves. This dark green brassica has a distinctive, sweet and slightly earthy taste that stands up well against rich, bold or meaty flavours.

Hungarian cuisine 
Hungarian or Magyar cuisine is the cuisine characteristic of the nation of Hungary and its primary ethnic group, the Magyars. Traditional Hungarian dishes are primarily based on meats, seasonal vegetables, fruits, fresh bread, dairy products and cheeses.
Read more here

~ wishing all readers a happy day ~

There are 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

September Birth Flowers : The Aster a symbol of love and wisdom, patience and beauty

The month of September has two birth flowers, Asters and morning glories and both bring vibrancy to the garden as summer fades and Autumn/fall arrives. Their bright colours are a welcome sight. The aster, with its late-season blooms, provides nectar and a place of rest for migrating butterflies. This post gives more details about the Aster flower meanings and symbolism, a further post about morning glories will follow shortly.

Aster Meanings and Symbolism

• In Greek, aster means “star,” which is a reference to the star-like appearance of the plant’s flowers.
• In ancient Greek and Roman cultures, the burning of aster leaves was believed to scare away snakes and ward off evil spirits.
• They were considered sacred flowers to the Greek and Roman gods. Greek mythology pinpoints the aster’s beginning from the tears of the goddess Astraea.
• Asters have long been a symbol of love and wisdom, patience and beauty. It has also been associated with faith, friendship, and purity.
• Purple asters are considered a royal colour and a symbol of wisdom, white asters represent innocence, red is a sign of devotion and passion, and pink symbolizes love and kindness.
• Some consider asters to be the zodiac flower for Capricorns.
• The flower is given on 20th wedding anniversaries.

The Aster in History
The stately-looking aster is beloved in gardens and homes. Thomas Jefferson enjoyed the China aster (Callistephus chinensis) in particular, growing it on his Monticello estate. The aster has also been the subject of many great works of art, including those by Claude Monet and Vincent van Gogh. Poet Robert Frost used the aster flower as a symbol of hope in his poem, A Late Walk.

The aster has also been involved in cultural movements. A revolution in Hungary in the aftermath of World War I came to be known as the Aster Revolution, during which supporters of the revolution wore asters in their hats and demonstrated in the streets of Budapest. During World War II, asters were placed ceremonially on the tombs of French soldiers.

The aster plant has been used for various medicinal purposes over the years, too. A tincture made from New England asters (Symphyotrichum novae-angliae) was thought to help with respiratory issues. It was once used to help decrease headache pain and hangovers, and as a treatment for epilepsy.

I hope you found this an interesting read, and as the gardeners among us may know, Asters are easy to grow and require very little attention. They bloom in late summer and early Autumn/fall, just when the final bit of summer colour begins to fade away. Plus, with its late-season blooms, the aster provides nectar and a place of rest for migrating butterflies.
Words above from here

You may also like to read this post 'Some Foods In Season During September' 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

Butternut squash and onion soup ... plus a dash of lime juice !

Although a fruit, butternut squash is used as a vegetable that can be roasted, toasted, mashed and used in casseroles, it's also great when pureed in soups, like in the recipe I share below.

It is a good source of fibre, vitamin C, manganese, magnesium and potassium. It is also an excellent source of Vitamin A and Vitamin E.

Lovely for cooler Autumn days, this quick, simple recipe makes a healthy butternut squash soup. It freezes well too. Perfect with bread, lower carb variety if preferred, see here

Ingredients
2 tbsp olive oil
50g/1¾oz butter
200g/7oz onion, finely sliced
900g/2lb butternut squash, peeled, seeds removed and cut into 1cm/½in cubes
salt and freshly ground black pepper
1 - 2 vegetable stock cubes
750ml milk
750ml water
1 lime, juice only

Method
1. Heat the olive oil and the butter in a large saucepan, add the onion, cover and fry gently for 3-4 minutes.
2. Add the butternut squash and continue to cook for a further 2-3 minutes. Season to taste with salt and freshly ground black pepper.
3. Add the vegetable stock cubes with the 750ml of water and the milk and bring to the boil. Reduce to a simmer and cook for six minutes, or until the butternut squash is tender.
4. Transfer to a blender and pulse until smooth.
5. Taste, and add more salt and pepper if required. Finish with a little lime juice.

How To Store Leftovers Butternut Squash Soup
In the Fridge: Transfer leftover butternut squash soup to a sealed container and refrigerate for 3 to 5 days.
In the Freezer: Freeze leftover butternut squash soup in freezer-safe containers for up to 3 months.
From recipe idea seen here and here

Related Posts

Butternut Squash, some nutritional benefits - read it here
Butternut Squash Soup, a dairy free recipe - read it here

~ Happy Autumn ~

Dear reader, you will find a variety of articles and recipe ideas within this blog, and 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 (more about this here) and not sure how certain foods may affect your blood sugars, test is best, i.e. use a reliable 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

'Sitting up straight isn't the only secret to good posture - here are three more tips'

"Sit up straight!" - we've all heard that command barked at us many times.

For years we've been told that good posture means standing tall, shoulders back and your spine straight as a rod.

But that might not actually be true. According to Dr Xand van Tulleken, a doctor and TV/ BBC presenter, much of what we think we know about posture is outdated. In fact, trying to hold yourself bolt upright all day could do more harm than good, 

As the end of summer looms and many people return to work and studying, here are his three suggestions to improve your posture and in turn help look after your back.

1. Keep moving

Posture is dynamic, not static. The worst thing you can do is stay locked in one position for hours whether that's being perched at a desk, lounging on the sofa or scrolling on your phone. (or doing too much blogging!)

Dr Xand says the key is to change it up.

There are lots of posture corrector straps, back braces and chairs that promise to change your life but "you just need to be moving around in the day".

A lumbar cushion or an ergonomic chair can make sitting more comfortable and a wearable posture reminder might nudge you to stop hunching but none of these replace the basics of movement, strength and listening to your body.

"You can have the best chair, but if you spend eight hours sitting in it you'll still have back pain."

Dr Xand also cautions that some back gadgets marketed as improving posture can force you into one position that constrains and restricts your movement and that's the opposite of what you want to be doing.

Make sure you stand, stretch and take regular breaks - even small shifts can reset your muscles, he says.

2. Build strength, not stiffness
Good posture comes from strong muscles, but that doesn't mean you need a gym membership or Olympic ambitions.

Dr Xand suggests regular exercises to build a stronger core and back.

Simple movements like raising your arms above your head and turning your head from side to side "can lift some tension and help you feel instantly better".

"What we want is for our body to support itself," Dr Xand explains.

Exercises like pilates and yoga can be a good way to stretch your body and target specific pain points, he says.

The NHS website also suggests, simple exercises which can be done at home to improve your strength.

3. Change your mindset

Posture isn't just about muscles, it's also about mindset.

The way we sit, stand and move often reflects how stressed we're feeling about what we're doing.

Hunched shoulders at a laptop can be as much about deadlines as desk set-up so it's important to reflect on your attitude towards work or study.

"Pain is not just about muscles, it's emotional and psychological," explains Dr Xand.

He says that previously people would be told to focus on their desk set-up without taking into account that pain can be a result of "stress, the amount of time you're doing your job and whether you do any exercise."

"Your seat height is important but other facts are also important," he adds.

So, sometimes fixing your posture is as much about easing your schedule as it is about stretching your spine.

In some cases poor posture (not just back pain) can be down to an underlying medical condition and you should check in with your GP if concerned.

According to the NHS, if you're suffering from back pain you should try and stay active, take anti-inflammatory medicines and try doing some exercises and stretches.

You should see a GP if your back pain doesn't improve after treating it at home for a few weeks or the pain is getting worse over time.

Above words from here

---- xxxx ----

On a personal note - I do find it's best to keep moving and if I should be on the computer I make sure that every so often I get up and move, have a stretch etc.

How about you?

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

Cauliflower, leek and broccoli cheese gratin ... ooh, yes please!

I do enjoy gratins and just about everything tastes good in one! This recipe uses a mix of cauliflower, leek and broccoli cheese and makes a satisfying savoury gratin, which you can serve as a side dish or a main course. Perhaps you may try it soon!

Ingredients

Serves Six
1 large cauliflower, cut into florets
1 head broccoli, cut into florets
50g/1¾oz butter, plus extra for cooking the leeks
baby leeks (approx. 150g/5½oz), sliced
500ml/18fl oz milk
4 tbsp flour
200g/7oz mature cheddar, grated
6 tbsp fresh breadcrumbs
salt and pepper

Method
1. Preheat the oven to 220C/200C Fan/Gas 7.
2. Cook the cauliflower and broccoli in boiling water for 5–6 minutes until just tender. Drain well and tip into a deep baking dish.
3. Melt a knob of butter in a frying pan and fry the leeks for 3–4 minutes, stirring frequently until softened. Arrange them in the dish with the florets.
4. Heat the milk, flour and butter in a saucepan over a medium heat, whisking constantly until the sauce comes to the boil and thickens. Reduce the heat and whisk over a low heat for 1–2 minutes. Remove from the heat, stir in 150g/5½oz of the grated cheese and season to taste.
5. Pour the sauce over the vegetables and sprinkle over the breadcrumbs and the remaining cheese. Bake for 20 minutes or until the top is golden brown and bubbling.
From original idea here

Servings suggestions
Steamed White fish,
Roast Chicken,
Nut roast,

~ wishing you an enjoyable day ~

image from google

You will find a variety of recipe ideas within this blog, 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

'What to eat if you discover you’re prediabetic' ... a guide to the right diet to follow

Sharing an article from Ceri Roberts

"Diet plays such a crucial role in managing – and, in some cases, reversing – prediabetes that you ignore it at your peril. The condition increases the risk of cardiovascular disease and stroke by at least 30 per cent for men and up to 50 per cent for women. Up to 70 per cent of people with prediabetes will go on to develop diabetes – unless they change their diet and lifestyle and take steps to reverse it.

What you eat has never been more important. Here’s a guide to the right diet to follow.

What is prediabetes?

Also known as non-diabetic hyperglycaemia, it’s a condition where your blood sugar levels are higher than normal but not yet high enough to be diagnosed as Type 2 diabetes.

The risk factors for prediabetes are broadly similar to those for Type 2 diabetes – particularly being overweight or obese and over the age of 45.

Prediabetes is estimated to affect around 5.1 million people in England, according to Diabetes UK. In people under 40, there has been an increase of almost a quarter in the same period – and experts fear that this is just the tip of the iceberg. According to Diabetes.co.uk, around seven million people are estimated to have prediabetes in the UK.

Why is my diet important in managing pre-diabetes?

Dr David Cavan, a consultant endocrinologist and the author of How to Reverse Type 2 Diabetes and Prediabetes, says: “Prediabetes doesn’t need medication. It doesn’t need exercise. The most important thing is that people need to change what they are eating. Doing this very powerfully treats, and can reverse prediabetes, in a very high number of people.”

Many leading experts in diabetes and prediabetes recommend following a low-carbohydrate diet which involves excluding white grains, sugar and starchy foods in favour of lean meat, vegetables and legumes. One of those experts is Dr David Unwin, who pioneered the approach in the UK and found that 93 per cent of his patients with prediabetes restored their blood sugars to normal after following the diet for two years.

Recommended foods for prediabetes

In order to help bring blood glucose back into balance, build meals around the following foods:

Lean proteins
Fish
Eggs
Dairy such as yogurt, cheese, cottage cheese, milk
Tofu and pulses such as lentils and chickpeas

“Getting adequate protein, and spreading protein across the day is vital,” says Carin Hume, a consultant dietitian. Aim to include a good source or protein with every meal.

Have two servings of fish each week and no more than 70g of red meat per day, but you can also include eggs, yogurt, cheese, cottage cheese, milk, tofu and pulses such as lentils and chickpeas to boost your protein intake.

Vegetables

“Fill your plate with protein and vegetables, particularly leafy green vegetables, and have what I would call a ‘good old fashioned meat-and-two-veg’ type of meal, rather than a rice-or pasta-based meal,” says Dr Cavan. Add salad or vegetables to at least two of your meals and choose as many different varieties as possible to feed your gut bacteria.

Fibre-rich foods

High-fibre beans and pulses such as lentils and chickpeas
Grains such as buckwheat, quinoa and barley

Research shows that a high-fibre diet can improve glucose metabolism, but Hume warns that many of us aren’t eating enough. As well as vegetables and salads, build high-fibre beans and pulses into your diet.

Healthy fats and omega-3s

Olive oil
Avocado
Oily fish
Nuts and seeds, such as flax and chia

Choose healthy fats, particularly heart-healthy monounsaturated and polyunsaturated fats from olive oil and avocado, oily fish and nuts and seeds. An increasing body of research now advocates eating full-fat dairy to help manage blood glucose. Eating nuts can help to improve blood sugar control, and one study found that eating seeds such as flax and chia has the same effect.

Food and drink to avoid with prediabetes

Liquid calories including juices, sugary drinks, smoothies
Alcohol

“Try to make water your main drink, and only consume alcohol in moderation, says Dr Cavan. “I see a lot of people making fruit smoothies because they think they are really healthy, but you can have a huge amount of sugar in a smoothie.”

Processed and refined foods

Flavoured yogurts and sauces
Refined sugars (found in most shop-bought cakes and breakfast cereals)

Consuming a lot of ultra-processed foods (UPFs) increases the risk of developing Type 2 diabetes – perhaps by as much as 15 per cent. “Most UPFs are highly palatable and easy to overeat,” notes Hume.

Avoid foods which contain refined sugars, such as cakes, biscuits, breakfast cereals and sweets, along with those which often contain large amounts of hidden sugars, such as flavoured yogurts and sauces. Instead include protein in every meal and fill half your plate with vegetables or salad.

Managing portion sizes

“Portion size is important, especially in reducing calorie intake to help with weight loss,” says Hume. On that note, “it may be better to enjoy ‘treat foods’ when eating out as this can make portion control easier, especially if you share dishes and desserts.”

If the thought of cutting out all the sugars and starchy foods feels too much, Dr Cavan recommends using a blood glucose monitor to see exactly how your body responds to the foods you eat. This might make you pause before reaching for the biscuit tin.

“This will show you instantly which things are pushing up your sugar levels,” says Dr Cavan. “You can quickly see what you can get away with, and this is so variable. For example, some people can have a small amount of potato and they don’t see any effect, while other people can’t.”

FAQs

Is fasting helpful for prediabetes?

Research suggests that fasting or time-restricted eating can help to improve blood glucose control and potentially prevent or treat prediabetes.

“Prolonging your overnight fast can help reduce the insulin levels in your bloodstream, which helps to counter the pre-diabetes disease process,” explains Dr Cavan. “The main form of fasting that I suggest is to skip breakfast on two or three days (or more) per week. This type of 16-hour fast can be very helpful, especially for people who aren’t hungry in the morning.”

How will I know if I have prediabetes?

“The only way you can tell if you have prediabetes is by asking your GP for a routine blood test,” says Dr Cavan. “When you have prediabetes you have a blood sugar level that’s slightly higher than normal, but nowhere near high enough to cause any symptoms, such as being very thirsty or tired, or passing a lot of urine.”

Your doctor will measure your HbA1C level, which shows your average blood glucose levels for the previous three months. If your HbA1C reading is between 42mmol/mol (6 per cent) and 47mmol/mol (6.4 per cent), this indicates prediabetes. Over 48mmol/mol (6.5 per cent) suggests diabetes."
Words above with all related links can be seen here

Related Articles/Posts

Diabetic or Prediabetic : Here Are Eleven Foods To Avoid - read it here
What is prediabetes and how can you reverse it? - read it here

Diabetes News : How 'pioneering' GP has transformed lives of 150 type 2 diabetes patients without drugs - read it here

~ xxx oooo xxx ~

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

It's the 1st of September 2025

the leaves are beginning to turn colour

photo credit Marta Wave

~ It's September 2025 ~

May the month ahead be a good one for you

In previous years regular readers will know I usually start each month with facts about the coming month ahead. This year however, a break with tradition, which I hope you have been enjoying because the first of each month has been featuring a lower carb recipe starting with the first letter of that particular month ... so here we go as it's now September and the ninth month of the year!

S is for ? can you guess ?

Yes, I am talking about Spinach !

Spinach is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood. Indeed, there are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis.

Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. Others include kale, broccoli and green cabbage.

Leafy spinach is a handy veg to keep in the cupboard for adding to soups, stews or simply raw in salads. Baby spinach has a milder flavour, but in all varieties you should look for bright green leaves and crisp stems. Spinach cooks quickly and shrinks dramatically, so you often need more than you might think.

You can read more about spinach here

~ sharing a recipe that uses spinach ~

Creamy Spinach Chicken

so delicious and low in carbs

Ingredients

Serves Four

100g drained sundried tomatoes, sliced lengthways, plus 1 tbsp oil from the jar

600g chicken breast fillets

5 tsp cornflour

1 red onion, thinly sliced

3 garlic cloves, crushed

½ chicken stock cube, made up to 100ml

250g baby spinach

½ lemon, juiced

150ml single cream

Recipe instructions

can be seen here

~ enjoy your September days ~

In case you missed last months (August ) post you can see it here and July's one is here

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

All the best Jan