Seasonally Adjusting Your Diet : Some Tips

Sharing an article from Food Matters site

"Top Tips for Seasonally Adjusting Your Diet ...

Our bodies are deeply connected to the natural cycles of the earth. Just as nature changes with the seasons, so too should our diets. Eating seasonally allows us to align our nutrition with what our bodies need during each phase of the year. It’s not just about sourcing the freshest produce; it’s also about nurturing our well-being by listening to what nature provides us at different times.

The Benefits of Eating Seasonally

Nutritional Density

Fruits and vegetables harvested in season are more nutrient-dense. They ripen naturally and offer the vitamins, minerals, and antioxidants that your body craves. For instance, leafy greens in the spring help detoxify after the heavier foods of winter, while berries in the summer provide hydration and antioxidants to combat sun exposure. In contrast, out-of-season produce often requires long travel times and is exposed to ethylene gas to artificially ripen, which can diminish its nutrient content and flavour.

Support for the Body’s Rhythms

Our bodies need different nutrients depending on the season. For example, in colder months, we need warming, grounding foods, while in warmer months, lighter, hydrating options are ideal.

Environmental Impact

When you eat seasonally, you reduce the need for long-distance food transportation and greenhouse emissions. Seasonal eating also supports local farmers and sustainable agricultural practices.

Supporting Local Farmers

Eating seasonally not only benefits your health but also supports local farmers and your community. By choosing fruits and vegetables grown in your region, you're helping small farms thrive, and promoting sustainable farming practices. This connection to local agriculture fosters a more resilient food system and encourages farmers to grow a diverse range of crops that align with the seasons.

Adjusting Your Diet Throughout the Year *

Spring: Detox and Rejuvenation

Spring is a time of renewal, both in nature and in our bodies. After months of heavier, warming foods, it’s time to cleanse and revitalize your system. Focus on foods that are light, fresh, and packed with nutrients.

What to Eat: Leafy greens like spinach, kale, and arugula (rocket) are perfect for detoxing the liver. Radishes, asparagus, and artichokes also help flush out toxins and boost digestion.

How to Prepare: Steaming or lightly sautéing vegetables helps preserve their nutrients while keeping them easy to digest. Incorporate smoothies and fresh juices to increase your intake of raw foods.

Summer: Hydrate and Cool Down

With rising temperatures, the focus shifts to staying cool and hydrated. Summer is abundant with fruits and vegetables that provide water, vitamins, and minerals to keep you energized and healthy during the heat.

What to Eat: Water-rich fruits like watermelon, cucumbers, strawberries, and tomatoes. Leafy greens, zucchini/courgettes, and bell peppers are also excellent choices. Fermented foods like kimchi or sauerkraut can support digestion during outdoor barbecues or parties.

How to Prepare: Keep meals light and raw as much as possible. Salads, cold soups like gazpacho, and grilled vegetables are perfect for a summer diet. Avoid heavy, rich foods that can slow you down in the heat.

Fall (Autumn): Grounding and Nourishing

As temperatures cool down, our bodies need more warming and grounding foods to prepare for the colder months ahead. This season is about transitioning from the lightness of summer to more hearty, nutrient-dense meals.

What to Eat: Root vegetables like sweet potatoes, carrots, and beets offer grounding energy. Squash, pumpkins, and apples are also in season, providing fibre and essential vitamins. Whole grains like quinoa, farro, and brown rice offer sustained energy.

How to Prepare: Roasting vegetables brings out their natural sweetness and makes them more comforting. Soups and stews are excellent ways to nourish your body and prepare for winter.

Winter: Warm and Strengthen

Winter calls for warming, hearty meals that keep your energy levels up and immune system strong. This is the season of comfort foods, but it’s important to focus on nutrient-dense, whole foods.

What to Eat: Root vegetables continue to shine in winter. Include hearty greens like kale, collards, and cabbage, which are full of vitamins C and K. Warming spices such as ginger, turmeric, cinnamon, and garlic can help boost circulation and support immunity.

How to Prepare: Focus on slow-cooked meals like stews, curries, and casseroles. Using bone broth as a base produces collagen and minerals, which are especially beneficial during the colder months. Don’t shy away from healthy fats like avocado, nuts, and olive oil, as they help insulate the body.

Seasonally adjusting your diet is not just a trend—it’s a return to a way of eating that has been practiced for centuries. By tuning in to the cycles of nature and eating the foods that each season provides, you can support your health, the environment, and local farmers. Embrace the changes of the seasons, and let your diet evolve to nourish your body, mind, and spirit throughout the year."
Words and image from article here

*Please note, Food Matters site says that they know that their readers (and similarly readers of this blog) spans the globe and many of these foods may not be available to you. Whilst many of the “What to Eat Foods” are geared towards their USA audience, worldwide you can use the “How to Prepare” suggestions.

~ xxx oooo xxx ~

Do please share any thoughts you have about this article in the comments section. I know, as a child, when growing up we used to eat far more seasonal food because the wide range of foods that are available now were not back then! Going to my local supermarket today I see the food is flown in from far and wide!!! I do my best to support local farmers and shop at Farmers Markets or indeed a farm shop if I am fortunate to be near one.

All the best Jan

It's the 1st of October 2025

~ It's October 2025 ~

May the month ahead be a good one for you

In previous years regular readers will know I usually start each month with facts about the coming month ahead. This year however, has been a break with tradition, which I hope you have been enjoying 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 October and the tenth month of the year!

O is for ? can you guess ?

Yes, I am talking about oregano !

Oregano is a pungent green herb with a great affinity for a variety of foods, from lamb to vegetables, stuffing's and egg dishes. Oregano is closely related to marjoram. It is characteristic of many Greek dishes (particularly lamb) and (in the UK) is often sprinkled liberally on pizzas. Oregano grows easily in well protected areas. Because of its high oil content, oregano dries well. You can replace dried oregano for fresh, but reduce the amount used by about half. Dried oregano is a kitchen essential, but make sure you replace it frequently as it quickly loses its pungency. Oregano is one of the herbs in the mixture called herbes de Provence. Oregano is often used to top your favourite pizza, and oregano may offer you a range of health benefits you may have never considered. Oregano contains a powerful substance called beta-caryophyllene that helps fight inflammation. This herb is said to benefit people suffering conditions such as osteoporosis and arteriosclerosis. On top of it’s anti-inflammatory properties, antibacterial and antifungal properties can also be added to the list of what make oregano a top pick.

~ sharing a recipe that uses oregano, and there are so many! ~

Mama Mia : Low Carb Italian Meatballs

I'm sure you will enjoy this low carb version of Italian meatballs

Ingredients

Serves Four

4g carbs per serving

1 lb / 450 g ground (minced) beef or turkey

2 oz. / 50 g grated parmesan cheese

1 egg

1 tablespoon dried oregano

½ teaspoon onion powder

1 teaspoon salt

½ teaspoon ground black pepper

3 tablespoons olive oil

14 oz. / 400 g canned whole tomatoes

2 tablespoons finely chopped fresh parsley

7 oz. / 200 g fresh spinach

2 oz. / 50 g butter

5 oz. / 150 g fresh mozzarella cheese

salt and pepper

Recipe instructions

can be seen here 

~ enjoy your October days ~

In case you missed last months (September) post you can see it here and the one for August 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

Simply Baked Chicken Drumsticks : Always A Winning Lower Carb Dish

Recipes do not have to be complicated to taste good. Take this one for example. Simply baked chicken drumsticks … always a winner!

Ingredients
Serves 2/3
5 - 6 chicken drumsticks
garlic powder
pepper
salt
olive oil

Directions
1. Put some olive oil in the bottom of a 9 X 13 pan (just enough to put the drumsticks on).
2. Add drumsticks (space enough apart so they aren't touching each other).
Sprinkle generously with pepper and garlic powder. Sprinkle lightly with salt.
3. Bake at 375º F 190º C gas mark 5 for half an hour. Turn drumsticks over and add more garlic powder, pepper and salt (same as before).
4. Bake for another 20 to 30 minutes … or until cooked.

Serve
With vegetables of your choice...
Some may like parsnips, others may prefer buttery mashed swede, or how about small chunky pieces of roasted celeriac bites.
Then there is green beans or Brussels sprouts or steamed broccoli - choices, choices!
... now what will you choose? It may be a vegetable I've not mentioned!

Such a great and simple way to enjoy chicken drumsticks.

~ enjoy your day ~

For those readers who may prefer a vegetarian dish, there are two lower carb choices here

Dear reader, you will find a variety of 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 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

DIABETES NEWS : 'The dangers of fraudulent diabetes products and how to avoid them'

Sharing and article from the U.S. Food and Drug Administration dated February 2025 (seen here) that tells of the dangers of fraudulent diabetes products and how to avoid them.

As the number of people diagnosed with diabetes continues to grow, an increasing number of products marketed under the guise of "dietary supplements" or "over-the-counter drugs" promising to prevent, treat, and even cure diabetes are being sold illegally.

The U.S. Food and Drug Administration advises consumers not to use such products - for many reasons. For example, they may contain harmful ingredients or no active ingredients at all. They may also be improperly marketed as nonprescription (over-the-counter) drugs or dietary supplements when they have hidden prescription drugs in the product.

These products carry an additional risk if they cause people to delay or discontinue effective treatments for diabetes.

More than 38 million people in the U.S. have diabetes, and almost 1-in-4 adults don't know they have it, according to the Centers for Disease Control and Prevention. Additionally, approximately 96 million adults have pre-diabetes, meaning they have higher than normal blood sugar levels and can reduce their risks of developing diabetes through lifestyle changes, including diet and exercise.

People with diabetes are at a greater risk for developing serious health complications, including:

• Death
• Heart disease
• Chronic kidney disease,
• Nerve damage,
• Foot health,
• Oral health,
• Hearing loss,
• Vision loss,
• Mental health

A far-reaching problem

Products that promise an easy fix might be tempting, but you are gambling with your health if you choose an unapproved, unregulated, or fraudulent product.

Diabetes is a chronic disease but is generally manageable. You can lower your risk for developing complications by following treatments prescribed by health care professionals, carefully monitoring blood sugar levels, and sticking to an appropriate diet and exercise program.

Unfortunately, "snake-oil peddlers" still prey on people with chronic or incurable diseases, such as diabetes.

Bogus products for diabetes are particularly troubling because there are effective options available to help manage this serious disease rather than risk exposing patients to unapproved or dangerous products.

One way to tell if a diabetes product is unsafe or ineffective is if it is marketed as a nonprescription product or dietary supplement.

FDA-approved diabetes drugs are only available by prescription. Additionally, there are no dietary supplements that treat or cure diabetes. In fact, the FDA requires dietary supplement products to be labeled with a disclaimer saying the product is not intended to "diagnose, treat, cure or prevent any disease." You can read more about how to identify fraudulent products at 6 Tip-offs to Rip-offs: Don't Fall for Health Fraud Scams.

To protect the public health, the FDA investigates consumer complaints and monitors the marketplace for fraudulent products, including those promising to treat diabetes and its complications.

Unapproved diabetes drugs

The FDA issues warning letters to various companies marketing products for diabetes in violation of federal law. These products are often marketed as:

• Dietary supplements
• Alternative medicines
• Over-the-counter or nonprescription drugs
• Homeopathic products

In September 2021, the FDA and the Federal Trade Commission issued warning letters to 10 companies for illegally selling dietary supplements claiming to cure, treat, mitigate, or prevent diabetes.

FDA laboratories find some "all-natural" diabetes products contain hidden active ingredients found in approved prescription drugs used to treat diabetes. You may ask, what the harm is if the products contain these undeclared active ingredients? Don't be fooled, these are illegal products and can be dangerous.

If consumers, and their health care professionals, are unaware of the actual active ingredients in the products they are taking, these products may interact in dangerous ways with other medications. One possible complication: patients may end up taking a larger combined dose of the diabetic drugs than they intended. This may cause a significant and unsafe drop in blood sugar levels, a condition known as hypoglycemia.

Fraudulent pharmacies

The FDA also monitors the internet for illegal marketing of prescription drugs or potentially unsafe products by fraudulent online pharmacies.

Buying medicines from unsafe online pharmacies may put consumers at risk. These websites often sell unapproved, counterfeit, or otherwise unsafe medicines outside of safeguards followed by licensed pharmacies. The products sold, while being passed off as authentic or effective, may contain the wrong ingredients, contain too little, too much, or no active ingredient at all, or contain other harmful ingredients.

Additionally, consumers cannot be certain the manufacturing or handling of these drugs follows U.S. laws or meets other necessary safeguards, such as storing the medicine at the right temperature, which is extremely important for diabetes medicine, such as insulin, to ensure it doesn't lose or have decreased effectiveness.

Visit BeSafeRx for more information about the potential dangers of buying drugs from unsafe websites, tips for purchasing medicines online safely and how to report unlawful sales.

The FDA maintains a list of Internet Pharmacy Warning Letters issued to companies for:

• Selling illegally marketed products
• Selling counterfeit drugs
• Offering prescription drugs without a prescription
• Offering prescription drugs without adequate directions for safe use
• Offering prescription drugs without FDA-required consumer warnings about the serious health risks associated with the prescription drug

Identifying legitimate online pharmacies

To help ensure you select a safe, licensed online pharmacy, look for one that requires you to have a valid prescription to purchase prescription drugs, provides a physical business address in the U.S., is licensed by a state pharmacy board, and provides a state-licensed pharmacist to answer your questions. You can find your state's pharmacy board using the FDA's Locate a State-Licensed Online Pharmacy webpage.

Talk to your health care professional if you have any questions about your diabetes treatment or if a specific online pharmacy is safe to use.

How to report

If you believe you have found a website that may be illegally selling human drugs, dietary supplements, or other medical products, we encourage you to submit the information through the Reporting Unlawful Sales of Medical Products on the Internet available on the FDA website.

Health care professionals and consumers should report any problems or reactions—often referred to as potential adverse reactions—to FDA's MedWatch program at www.fda.gov/Medwatch/report.htm. Or, you can call 800-FDA-1088 (800-332-1088), send a fax to 800-FDA-0178, or mail FDA form 3500 (available on the MedWatch "Download Forms" page) to the address on the pre-addressed form.

Source: U.S. Food and Drug Administration

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

In the UK you can read more about Diabetes on the NHS website here and the Diabetes UK Charity website here

Posts you may find helpful/be of interest

'What to eat if you discover you’re prediabetic' - read it here

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

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

All the best Jan

Saturday supper with friends : Chilli con carne

Looking back I guess I was in my late teens / early twenties when I first discovered Chilli Con Carne, now-a-days even some of the grandchildren love it. Times through the decades have certainly changed as new foods - herbs, spices etc. have been introduced and it's always nice to explore new and different tastes. 

But, back to my reminisces, I can remember Friday or Saturday night supper gatherings with a large bowl of Chilli on the table, bowls of lovely salad and plenty of wine or beer available. Friends would gather to celebrate the end of the working week, or the 'phew thank-goodness it's the weekend feeling' and the atmosphere just couldn't be bettered.

Well now quite a few years on ... it is still nice to gather with friends and family and just chill out, catch up on news, be together, enjoy some great food in some great company.

So in today's recipe suggestion this dish can be made a day or two ahead to allow the flavours to develop, and yes, goes down great at a supper party with family and/or friends. Why not serve it with a green salad, and perhaps some sliced spring onions and soured cream and chives.

Ingredients

Serves 8 (amend recipe as needed)
3 tbsp olive oil
1.25 kg good-quality ground beef mince
2 large onions, chopped
1 red or green pepper, deseeded and chopped
2 tbsp Mexican spice blend
1 tbsp hot paprika
1 tsp ground cumin
1 tsp crushed dried chilli flakes (optional)
1 tsp coarsely ground black pepper
250 ml of your favourite beer
400 g tin chopped tomatoes
2 tbsp tomato purée
230 g tub fresh tomato salsa
410 g tin red kidney beans in water, drained and rinsed
soured cream and chives or sliced spring onions, to serve

Method
1. Heat a little of the oil in a large pan. Brown the mince in batches, moving it to a bowl as you go; set aside. Heat the remaining oil in the pan, add the onions and pepper and cook, uncovered, until the onions are soft and translucent.
2. Add the spices, the black pepper and a teaspoon of salt and cook for another minute or two, stirring.
3. Return the mince to the pan and add the beer, 300ml water, the tomatoes, tomato purée and salsa; bring to a boil.
4. Reduce the heat and simmer, covered, for about 2 hours, stirring now and then. Add a little more beer or water if it looks dry. Add the kidney beans for the final 15 minutes. Check the seasoning. You can cook it in the oven, too – simply cover the chili and pop it in the oven at 180°C, fan 160°C, gas 4 and follow the cooking times above. To make this in a slow cooker, leave out the added water and cook on low for 8-10 hours.
5. May be served with a green salad, perhaps some sliced spring onions and soured cream and chives.

Get ahead
Why not make this up to 3 days ahead – it freezes well too.

Tips

i) some readers may wish to substitute minced/ground beef for meat free quorn
ii) you can make this in a slow cooker too - just leave out the added water and cook on low for 8-10 hours.

Each serving (using ground minced beef) provides

13g carbohydrate 5g fibre 35g protein 31g fat

From original idea here

Enjoy - with family, with friends - and have a wonderful evening.

~ wishing all readers a happy weekend ~

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

All the best Jan

'Ya Gotta Larf' : Surveys ... has this happened to you?

 

I'm sure many readers will recall the 'Ya Gotta Larf' cartoons that my beloved Eddie used to post, like these here and here

I saw this cartoon recently on blogging friend Mari's blog, and thought it warranted a 'Ya Gotta Larf' post. It's happened to me - has it happened to you?

All the best Jan

Pumpkin Spice Muffins : Perfect for an Autumn Low Carb Treat

Pumpkin spice muffins, just right for this time of year, don't you think! This is a very nice recipe suggestion from Elviira at 'Low Carb So Simple'... and like her, I am sure you will find these low carb 'pumpkin spice muffins' are soft, moist and incredibly yummy!

Ingredients

12 medium size muffins
(net carbs 2.2g)
1 1/2 cup = 360 ml almond flour
1 tablespoon (organic) pumpkin pie spice
2/3 cup = 160 ml erythritol crystals / sweetener
2/3 cup = 160 ml (organic) pumpkin
4 extra large (organic) eggs

Directions

1. Preheat oven to 300 °F (150 °C).
2. Line a muffin pan with paper liners.
3. In a large bowl, combine the almond flour, pumpkin pie spice and erythritol and mix well until there are no lumps.
4. Add the pumpkin and eggs and beat with an electric mixer until smooth.
5. Scoop the batter into each muffin cup.
6. Bake for some 30–40 minutes, or until a stick inserted in the middle of the muffin comes out almost dry.
7. Remove the muffin pan from the oven and cover with a towel.
8. Let the muffins cool under the towel, remove the towel and the muffins from the pan and serve. For a really indulgent treat, frost the muffins with Quick Low-Carb Cream Cheese Frosting - see here
9. Store in an airtight container.

Elviira gives some very useful hints and tips on how to cook these delicious low carb muffins, which you will find here

If you need help/guidance with weight/measurement conversion see 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 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

Celebrating Harvest Festival Time

photo credit

'We plough the fields, and scatter the good seed on the land;

But it is fed and watered by God's almighty hand:

He sends the snow in winter, the warmth to swell the grain,

The breezes and the sunshine, and soft refreshing rain.

Chorus All good gifts around us

Are sent from heaven above,

Then thank the Lord, O thank the Lord

For all His love.'

above lyrics as published in 1861 in A Garland of Songs

The months of September and October are wonderful harvest months with vegetables such as Aubergine (egg-plant), Cabbage, Celeriac and Swede ... each of which is a low carbers favourite ... to fruits like apples, plums and raspberries, with raspberries definitely on many a low carbers dish. I used to enjoy both my local church and school harvest festivals and of course these still continue each year, many of which include the hymn above.

Yes, Harvest Festival is a traditional event celebrating the successful gathering of the year's crops. Often celebrated in churches and schools, people are encouraged to donate homegrown produce, fruit and vegetables to those in need. The Harvest Festival is a time for feasting, celebrating and giving thanks. It is also a time for honouring those who grow and reap crops.

In recent times the rise of food-banks has given Britain's harvest festival tradition a new momentum - but has left little room for fresh produce as part of the celebrations.

In the past, September was a time when churches and school halls were filled with an abundance of seasonal fresh fruit, vegetables and bread, much of it destined for those in need.

Although this still happens it has changed. Tinned and dried foods have become more prominent, and a strict 'no-perishables' policy is now common among many harvest festival organisers, whose goods are increasingly bound for foodbanks and charities.

When is the Harvest Festival celebrated?

The Harvest Festival occurs on the Sunday nearest to the appearance of the harvest moon. This is the full moon that appears closest to the autumn equinox, which is usually at the end of September or the beginning of October. The traditional start of the autumn season. In 2025 the UK's Harvest Festival celebrations are on Sunday 5th October.

How is the Harvest Festival celebrated?

The Harvest Festival is usually a time to share locally grown produce with those in need and celebrate with a big feast. Churches are often decorated with fruits and vegetables brought by parishioners, which is then donated to charity.

The Harvest Festival is celebrated around the world across many different faiths and cultures. It takes place at different times of the year in different countries, according to when the main harvest is for each country. In the USA, the Harvest Festival is known as Thanksgiving and is a national holiday in November every year.

A nice vegetable for the harvest festival table is swede/rutabaga. It sits comfortably in the roasting tin alongside parsnips, carrots, beetroot and celeriac (also in season right now). However, swede does make a delicious soup or is great, simply mashed with butter and black pepper, as a vegetable side. Low in fat, high in fibre, packed with vitamin C and the minerals potassium (for a healthy heart) and calcium and magnesium, which are great for the bones.
You can read more about this vegetable, plus see some recipe suggestions here

As regular readers know, this blog is presented in a magazine style. You will find a variety of articles, studies, thoughts, 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 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

Lemon Drizzle Cake : Sugar Free : Gluten Free : Diabetic Friendly

"This Sugar-Free Lemon Drizzle Cake recipe is a delicious diabetic-friendly and gluten-free cake bursting with lemon flavour.

Ingredients

4 large eggs
120 g xylitol/sweetener, plus 60g for the drizzle
150 g Greek yoghurt
250 g almond flour
50 g oat flour
1.5 tsp baking powder
1⁄2 tsp bicarbonate of soda
1 large lemon, zest & juice

Directions

1. Preheat your oven to 180°C (160°C fan) / gas mark 4. Grease a 1lb loaf tin with a little oil and line the base with parchment paper.
2. In a large bowl, mix together the almond flour, oat flour, baking powder and bicarbonate of soda. Set aside.
3. In a separate bowl, using an electric mixer, stand mixer or a good old-fashioned whisk, cream together the xylitol and eggs until light and fluffy. This will take a few minutes and they will get paler in colour
4. Then slowly mix in the Greek yoghurt and lemon zest
5. Gradually add the dry ingredients to the wet ingredients mixing until just combined. Be careful not to overmix!
6. Pour the cake batter into the prepared loaf tin and bake on the middle shelf of the oven for 40-45 minutes, or until a skewer inserted into the centre comes out clean. The cake should be golden brown on top.
7. Once baked, remove the cake from the oven and let it cool in the tin for a few minutes.

Make the Lemon Drizzle

8. While the cake cools, prepare the lemon drizzle. In a small pan gently heat the lemon juice and xylitol, whisking until the xylitol dissolves. The mixture should have a slightly syrupy texture.
9. Using a spoon, slowly drizzle the lemon syrup evenly over the top of the cake. The cake will absorb some of the drizzle, and some will pool at the bottom of the tin. That’s perfectly fine – it just adds to the moistness and deliciousness!
10. Leave the cake to cool in the tin before transferring it to a wire rack to finish cooling completely.

Tips and Notes

i) For best results, ensure all your ingredients, particularly the eggs, are at room temperature. This helps the batter come together smoothly and bake evenly.
ii) While using xylitol for this recipe you can substitute another diabetic-friendly sweetener of your choice. Just be sure to check the conversion chart for the specific sweetener you’re using and adjust the amount accordingly.

iii) You can read more about sweeteners on the UK's NHS site here
iv) Diabetes Note – This recipe is designed to be diabetic-friendly and while significantly lower in carbohydrates than a traditional lemon drizzle cake, there still are some carb counting requirements.

This recipe typically yields 10-12 slices, depending on how thick you cut them, and works out at approx. 4g carbs per slice."

The above and more to read/see here

~ enjoy your day, and perhaps a slice of low carb cake ~

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

'Shoes on or off indoors? What your household rules say about you'

As regular readers know, this blog is presented in a magazine style and brings a variety of articles, studies, thoughts, music and recipes! Its main focus is about the Low Carb Higher (Healthy) Fat lifestyle, LCHF for short, which you can read/find out more about here and of course diabetes and how a lower carb lifestyle can help, read more here and here

Today's post is quite a long read, but after you've read it I do hope you share your thoughts in the comments section ...

"When Gwen, a 35-year-old lawyer from London, first met her fiancé, there was one notable difference in their upbringings.

Not politics, class or any of the other typical dividing lines, but an everyday issue which cleaves our nation into opposing camps.

“He grew up in a shoes-off house, whereas in mine we always kept them on,” says Gwen. “But I loved him so, eventually, I got into the habit of taking my shoes off when I came in from work.”

Still, old habits die hard, Gwen adds. “Even now, I’d never dream of asking someone to take off their shoes if they came over for drinks or a dinner party,” she says. “It kills the whole mood and shoes are an important part of your outfit. It breaks my heart when I go to a house party and see a huge pile of shoes at the door because I know I’ll have to take my nice boots off even though they go with the dress.”

Underpinning the issue of what to do with footwear at the threshold is a sense that our choice reveals something fundamental about ourselves.

Are those who operate a zero-tolerance policy on trainers indoors little more than control freaks – a humdrum, fastidious bunch? Or is it fairer to take aim at the shoes-on brigade as unhygienic slobs, with no respect for order?

‘This topic sparks huge debates’

Dr Martha Deiros Collado is a behavioural psychologist who recently posted about the great shoes-on vs -off debate on Instagram, where she has more than 270,000 followers.

“All hell broke loose in the responses,” she jokes. “This topic sparks such huge debates and people are very passionate about their views on it. I think it comes down to cultural norms and identity associations.

“Many of us have learnt our standpoint on this subject growing up and so it’s deeply ingrained and feels very personal. It’s also to do with our homes, which for most of us is a sacred, intimate space.”

Collado thinks that “shoegate” really kicked off after Covid, when we were all spending more time in our homes and worrying about germs. Indeed, hygiene seems to be the biggest motivation for those who demand footwear be removed at the door. As a tribe, they almost universally seem to judge anyone doing the opposite as “gross”.

Science suggests they may have a point. A University of Arizona study found that 96 per cent of shoes tested positive for coliform bacteria, which is commonly found in faecal matter, and more than a quarter carried E. coli.

Footwear worn outdoors has also been found to carry heavy metals (such as lead), allergens (pollen) and toxic chemicals (pesticides) – many of which can lead to serious health issues.

But for all the red flags, are you really putting your health at risk if you don’t remove your shoes? Not all scientists say so.

“I think this is more about etiquette than germs,” says George Lomonossoff, a professor of virology at the John Innes Centre in Norwich. “Yes, there’s a chance you might have something unpleasant on the sole of your shoes like chewing gum or dog faeces but I think you’d know about that pretty quickly.

“In terms of germs, respiratory viruses such as Sars aren’t carried on footwear, they’re in the air or on your hands. Likewise, E. coli is [typically] in food and transmitted through the oral-faecal root so again it’s down to not washing hands. If no one in your household is immunocompromised and you’re cleaning your home regularly, I don’t think you should worry about wearing shoes indoors.”

That said, Lomonossoff does take his shoes off when he gets home from work. “But that’s more about comfort than hygiene,” he says.

Differing cultural norms

In many countries, taking off your outdoor footwear is common practice.

Asian and Middle Eastern homes are often designed to accommodate the custom, featuring larger hallways with spaces to sit in so you can put on and take off your shoes. In many countries in such parts of the world, it is a sign of respect as well as cleanliness to remove footwear when entering homes, schools and places of worship.

In other places, taking off your shoes is linked to more mundane concerns. Mel Duettchen, a personal trainer from Quebec, Canada, says stripping down to your socks is the norm, given the climate demands heavy-duty footwear for long stretches of the year.

“Everyone wears snow boots outside and will bring slippers or nice shoes to wear inside people’s homes,” she says. “I guess it started as a practicality because of the bad weather but now it’s become tradition. Even when you go to the hairdresser or the doctor’s you will be offered slippers or shoe coverings if you’ve forgotten your own indoor shoes.”

But the shoes-off-indoors policy has caused problems when Duettchen’s relations have visited from her native Germany.

“I forgot to remind my mother-in-law to bring her slippers to a party,” says Duettchen. “She was super annoyed with me because she had no socks on, and her feet were cold. And my own mother was very put out when she went to the doctor’s and had to take off her boots.”

Irritating as it may be for some, at least there’s consensus. In the UK, the rules vary from household to household.

Collado believes socio-economic factors (such as people’s housing, class and where they live) are at the heart of the inconsistency.

“There’s an idea that if you’re from a higher socio-economic background you might be shoes off, but in working-class areas people are more likely to keep them on,” she says.

But that doesn’t always hold true, of course. “It’s also down to your environment – if you’re in a flat you’re not going outside so you’ll be shoes off, but if you’re in a rural area or you have a garden you might be going in and out more so you’ll keep them on,” says Collado.

Town vs country

Lou Harrison, a 38-year-old estate agent from Warwickshire, says there’s definitely a rural-urban divide.

She regularly visits rural manor houses for her job, which almost invariably operate a shoes-on policy, particularly in downstairs areas.

“People are almost proud of it, they shout, ‘Oh keep your shoes on! We have dogs!’” she says. “Many of them have stone flagstaff floors. You’d be freezing if you went barefoot. It’s not exactly a beach in Thailand.”

Harrison says that in her own farmhouse, where she lives with a dog, kittens and two young children, shoes are kept firmly on everywhere.

“We’re dashing in and out the house all the time,” she says. “It just wouldn’t be practical. I understand the shoes-off policy if you’ve got expensive cream carpets or something, but we’re more natural fabrics or rugs you can chuck in the washing machine. My kids are really confused when they go to a friend’s house and they’re asked to take their shoes off. And so am I, to be honest.”

The wedge seems to exist between differing generations, too. A 2023 survey by Churchill Home Insurance revealed that 78 per cent of 18- to 34 year olds have a shoes-off rule in their home, compared with 51 per cent of people over the age of 55.

“Whether it’s because today’s houses tend to be warmer, or down to an increased focus on comfort, it seems that a distinct generational shift has taken place, with older generations significantly more likely to keep their shoes on at home,” said Sarah Khan, the head of Churchill Home Insurance, at the time.

As habits change, some appear to be trying to strike a compromise. Harrison has encountered home owners – “normally in newbuild flats” – who offer up plastic shoe coverings to guests reluctant to do away with their footwear.

In many countries, it is a sign of respect as well as cleanliness to remove footwear when entering homes, schools and places of worship

But others, such as Anna, a 32-year-old fashion PR from Manchester, say they have no interest in adapting. Going shoes-off indoors is “disturbing”, she says, arguing that our floors are often just as dirty as our soles.

“My friends with kids often ask me to take my shoes off when I go around, and then I’m stepping in Play-Doh and half-eaten fish fingers half the time. It puts me off visiting them,” says Anna. “And I don’t want to be at a party and looking at someone’s ingrown toenail or sock with a hole in it.”

The ultimate wedge issue

Petty as it may seem, Collado says she’s heard of friendships and relationships becoming strained because of disagreements over wearing shoes in the house or not.

“You get a lot of personality types who are rule breakers and don’t like being told what to do,” she says. “They feel that being asked to remove their footwear doesn’t respect their personal boundaries. Equally those who feel strongly about being a shoes-off household worry about being seen as uptight and joyless.”

So how to avoid a shoe-on / shoe-off showdown? Collado says it all comes down to respecting the person whose home you are entering. “You wouldn’t enter a mosque or a cathedral dressed inappropriately and someone’s home should be treated in the same way,” she says.

But Collado may be biased: she lives in a strict shoes-off home and even provides slippers for her guests – apparently the free ones typically found in hotels are best suited for the purpose.

“But my mother- and father-in-law have got the message now,” she says. “They’ve started bringing their own slippers every time they come round.”"

Words above taken from article seen here

Well, I hope you made it to the end of the article!

Me, I'm more of a shoes off at the door and slippers on type 😊

All the best Jan

Take a moment and imagine ...

image seen here

Take a moment and imagine ... a lovely Autumnal walk, the wind is not too strong, the temperature just perfect and the colours amazing. You see a very welcoming bench and you sit-a-while just pleasantly relaxing while you smile and look forward to that wonderful casserole/stew that is slow cooking and to be enjoyed when you get home. Would yours be a beef, chicken or vegetable one?

~ Have a happy weekend everyone ~

All the best Jan

'What are B vitamins and why do we need them?'

The B vitamin family, known as ‘B complex’, is a group of eight water-soluble vitamins we need in small amounts to stay healthy.

B12 and B9 tend to get the most airtime because they are the ones people are most commonly deficient in. But that’s not to say the other six B vitamins – B1, B2, B3, B5, B6, and B7 – are any less important.

They help turn nutrients into energy and support the normal functioning of our brain and nervous system.

Thiamine (vitamin B1)

Your body uses thiamine to convert carbohydrates into energy, helping to fuel your brain and muscles. It’s a key player in keeping your brain, nervous system and heart functioning normally.

In the UK, the recommended daily intake is 1mg for men and 0.8mg for women, but the more carbs you eat, the more thiamine you’ll need.

Most people can get enough from a healthy, balanced diet. In the UK, B1 deficiency is rare and usually linked to alcohol dependence or conditions that stop your body absorbing it.

Good sources of thiamine include:

• Wholegrain foods like wholemeal pasta and oats
• Peas, beans and lentils
• Red meat like beef and pork
• Fish
• Nuts and seeds
• Fortified breakfast cereals
• Yeast extract

Most of the thiamine found in grains, like wheat, is stored in the bran – the fibre-rich outer layer. When grains are milled (to make white flour, for instance), the bran is removed. As a result, up to 50% of thiamine is lost. That’s why wholegrain options, like wholemeal bread and pasta, are better sources than white alternatives.

Riboflavin (vitamin B2)

Riboflavin helps convert proteins, fats and carbohydrates into energy, but also acts as an antioxidant, protecting cells from free radicals.

Free radicals are unstable molecules that can damage other cells. They’re made as by-products of normal metabolism and exercise, as well as influences outside the body like cigarette smoke, sunlight and pollution.

This means B2 helps support our bodies in lots of ways, including helping to keep our skin and eyes healthy.

Although it’s very achievable to get enough B2 from a healthy balanced diet, data from the National Diet and Nutrition survey (a large, rolling survey of nutritional status of people in the UK) found that 1 in 10 women aren’t meeting the recommended intake.

Good sources of riboflavin include:

• Eggs
• Lean meats
• Milk and milk products like yoghurt
• Fortified breakfast cereals
• Yeast extract
• Nutritional yeast
• Plant milks fortified with B2

In the UK, milk and milk products provide almost a third of our riboflavin intakes, while breakfast cereals account for almost 10%.

Although riboflavin deficiency is rare in the UK, people avoiding meat, eggs or dairy are more at risk of low intakes. In these cases, fortified breakfast cereals and plant milks, yeast extract and nutritional yeast can help meet requirements.

Niacin (vitamin B3)

Niacin helps keep your immune and nervous systems ticking over healthily. It also helps look after our skin and mucous membranes, which line our internal organs.

It’s uncommon to be deficient in B3, unless there’s alcohol dependency or absorption issues at play.

Good sources of niacin include:

• Meat
• Poultry
• Fish
• Wholegrains
• Peanuts and sesame seeds
• Yeast extract
• Nutritional yeast
• Fortified breakfast cereal

Pantothenic acid (vitamin B5)

Pantothenic acid helps our bodies turn food into energy and break down fats. It’s also involved in producing steroid hormones like cortisol and in keeping our skin in decent shape.

There’s no official guidance for pantothenic acid intakes in the UK, but in Europe, the recommended intake is 5mg per day. Pantothenic acid is found in a wide range of animal and plant foods, meaning most people consume enough.

Particularly good sources of pantothenic acid include:

• Eggs
• Milk
• Avocados
• Green leafy vegetables
• Meat
• Wholegrains
• Sunflower seeds
• Fortified breakfast cereals
• Mixed nuts

Pyridoxine (vitamin B6)

Pyridoxine helps make healthy red blood cells, as well as pitching in to support our brain and nervous system. Most of us will easily get enough B6 by eating a balanced diet, and deficiencies aren’t common.

Good sources of pyridoxine include:

• Meat and poultry
• Fish
• Chickpeas
• Nuts and seeds
• Fortified breakfast cereals
• Potatoes
• Oats

Biotin (vitamin B7)

Biotin also throws its weight behind turning food into energy, as well lending a hand to maintain our hair and skin health.

In the UK, there’s no official recommended intake for it. Some types of gut bacteria can make vitamin B7, which is thought to help to meet the body’s needs.

Good sources of vitamin B7 include:

• Meat and poultry
• Salmon
• Egg yolk
• Avocado
• Cheese
• Sweet potatoes
• Nutritional yeast
• Nuts and seeds

Many biotin supplements claim to improve hair, skin, and nails (deficiency is linked to hair loss, flaky skin, and brittle nails), but experts say there’s no strong evidence they benefit healthy adults without a deficiency.

Vitamin	Recommended Daily Intake for Men	Recommended Daily Intake for Women
B1	1 milligram	0.8 milligrams
B2	1.3 milligrams	1.1 milligrams
B3	16.5 milligrams	13.2 milligrams
B5	5 milligrams (European guidance)	5 milligrams (European guidance)
B6	1.4 milligrams	1.2 milligrams
B7	40 micrograms	40 micrograms

Words above from Laura Tilt who is a registered dietitian with a master’s in public health nutrition and a postgraduate diploma in dietetics. She also links to recipes in her original article which can be seen here

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

All the best Jan

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