'Anyone over 55 issued 'winter meal rule' in January'

image from google

Anyone over the age of 55 is urged to follow a 'winter meal rule' in January as a bout of cold weather strikes the UK. Multiple yellow national severe weather warnings for snow and ice have been issued by the Met Office as Arctic air brings a prolonged spell of freezing weather to the country for the start of the new year.

The warnings affect parts of Scotland, Northern Ireland, Wales, and central and southern England from Saturday, January 3, until Tuesday, January 6, with temperatures forecast to be well below average. The national forecaster has warned households to brace for widespread frost and ice, and an increasing risk of snow showers, with the conditions making travel hazardous over the coming days.

The weather warnings coincide with amber cold health alerts issued by the UK Health Security Agency (UKHSA) for all of England until January 6.

With the country facing bitterly cold conditions, those aged over 55 are urged to take measures to protect against the freezing conditions as colder temperatures can become harder on the body as we get older.

According to the Met Office, from around the age of 55 we lose around 1% of our muscle mass every year and while this may not sound like much, it does mean our bodies have to work much harder to stay warm.

It means taking small steps to protect against the cold during the winter season is vital to fend off common illnesses, such as colds, flu, coughs and Covid, which are often rife at this time of the year.

A key way to do this is simply to follow a 'winter meal rule' when the weather turns cold. According to the Met Office, eating at least one hot meal per day and drinking regular hot drinks will help your body to stay warm in cold conditions..

In its cold weather advice, the forecaster says: "As we get older, our body has to work harder to keep us warm. From about the age of 55+, we lose around 1% of our muscle mass every year. It doesn't sound like a lot, but our muscle keeps us warm.

"So it's really important to wrap up warm when you go outside. In the home, eating at least one hot meal every day and drinking regular hot drinks helps, as does getting up and moving every now and again."

It's also recommended that you keep moving throughout the day, even if you are stuck inside, so you should try not to sit still for more than an hour or so, and ensure your house stays warm by heating it to at least 18C.

The Met Office adds: "It is important to keep warm in winter both inside and outdoors. Keeping warm can help to prevent colds, flu and more serious health problems. Eating regularly helps keep you warm so try to have at least one hot meal a day along with regular hot drinks.

"Keep your house warm and your bedroom window closed especially on cold winter nights, as breathing cold air can be bad for your health as it increases the risk of chest infections.

"With many of us having to spend more time at home it can make it harder to keep active. It's important to continue to do what you can to stay active as this can help with both your physical and mental health.

"Try to keep moving when you are indoors, try not to sit still for more than an hour or so. Break up your time spent being inactive by walking around your home or standing up from your chair when you are on the phone."

Words from article seen here

~ For those who do not live in the UK you may still find these tips helpful ~

Five warming soup recipes

Hearty Root Vegetable Soup - see here
Rustic Roast Chicken Soup - see here

Quick Minestrone Soup - see here

Tomato Soup with onions, carrot and celery - see here

Cheezy Vegan Broccoli Soup - see here

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

This Sunday ... may you find time to relax

On this first Sunday of 2026 ...

may you find time to relax, put your feet up, enjoy a cuppa,

perhaps read a few pages of your new book or listen to some music.

~ However you spend your Sunday, I wish you a happy day ~

All the best Jan

Parsnip, sprout and chestnut hotpot with cider and sprout top pesto

When the weather turns cooler warm up with a cosy casserole of winter vegetables cooked with barley and cider. Serve with steamed greens and mashed swede (rutabaga) or potatoes for a more substantial meal.

Ingredients

Serves Four
100g/3½oz pearl barley or pearled spelt
2 tbsp olive or rapeseed oil
250g/9oz shallots or baby onions, peeled and cut in half
300g/10½oz Brussels sprouts, trimmed and outer leaves removed
400g/14oz parsnips, peeled and cut into 2.5 cm/1in chunks
150g/5½oz cooked, peeled chestnuts
150ml/5fl oz medium-dry cider
2 bay leaves, torn
2 thyme sprigs
750ml/26fl oz hot vegetable stock
extra virgin olive oil, for drizzling
sea salt and freshly ground black pepper

For the sprout top pesto
leafy tops from 1–2 Brussels sprout stems
½ garlic clove, finely chopped or grated
25g/1oz walnuts or pumpkin seeds
1 lemon, juice and zest
2–3 tbsp extra virgin olive or rapeseed oil
salt and freshly ground black pepper

Method
1. Put the pearl barley into a large bowl, cover with cold water and leave to soak for 15 minutes.
2. Heat the oil in a flameproof casserole dish over a medium heat. Add the shallots, Brussels sprouts, parsnips, chestnuts, and season with salt and pepper. Cook for 15 minutes, stirring only occasionally, until you get a golden-brown colour on the vegetables.
3. Add the cider and simmer for a couple of minutes, stirring and scraping the bottom of the pan to deglaze it, until the liquid has reduced to almost nothing.
4. Drain the pearl barley and rinse well. Add to the casserole dish with the bay leaves, thyme and stock. Stir well, bring to a simmer, then reduce the heat to low. Cover and simmer for 35–40 minutes, or until the barley is tender. Check the seasoning.
5. Meanwhile, to make the pesto, strip any tough stalks from the Brussels leaves. Roughly shred or chop the leaves and place into a food processor. Add the garlic, walnuts or pumpkin seeds and some salt and pepper. Blend until finely chopped, stopping once or twice to scrape down the sides.
6. Add a squeeze of lemon juice and slowly trickle in the oil, whilst the processor is on. Stop when the ingredients have formed a coarse pesto – it’s nicest if it’s still a bit leafy and textured, rather than a smooth puree. Taste and add more salt, pepper or lemon juice as needed. Place into a bowl and finish with a few fine gratings of lemon zest.
7. To serve, spoon the hotpot into warmed bowls and top with the sprout top pesto.

From idea seen here

Chestnuts in recipes

Chestnuts are shiny brown nuts whose thick casing has long, sharp, needle-like spikes (burrs). There are usually two to four nuts per casing. Unlike other nuts, chestnuts have a high starch and water content but low protein and fat levels. They've never been as popular in British kitchens as in Continental ones, but they're a versatile and flavourful store-cupboard ingredient. Chestnuts are available fresh, ground, dried, puréed or vacuum-packed.

Ground chestnut (chestnut flour) has a sweet strong flavour and a slightly pasty texture when cooked. Dried chestnuts lend a smoky flavour and robustness of character to soups or stews. There are two types of puréed chestnut: sweetened and unsweetened, which are used in sweet and savoury dishes respectively (the sweetened version is used in the classic Mont Blanc). Vacuum-packed chestnuts are of variable quality. The best are made from whole, unbroken nuts and work well in soups, stuffings, stews and sauces.

You may also like this recipe

Pot-roast chicken with vegetables and barley - see it here

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

The puppy mountain and why we see things in other things !

Photo Credit - Guo Qingshan / Weibo

Do you think this mountain looks just like a puppy?
This mountain has been around for a while, but it's become a paw-some tourist attraction after a post on social media.

The story began on Valentine's Day 2025 when designer Guo Qingshan shared a photo of the mountain on Weibo, China's version of X/Twitter. He noticed that the mountain's shape looked like a dog resting it's chin next to the Yangtze River.

The post seemed to capture the imagination of others and it got 120,000 likes in just 10 days. Soon, the hashtag #xiaogoushan, which means "Puppy Mountain," was everywhere, attracting millions of views.

Now people are ruff-ing it in the best way possible, hiking to the mountain to take their own photos.

Pareidolia: Seeing shapes and faces in everyday objects

BBC photographer Jeff Overs captured this amazing image of the "face" of the God of the Sea, Neptune, as waves crashed over Newhaven harbour wall in 2021. These wave sightings seem to be an example of pareidolia - when an image is seen in an otherwise random visual pattern.

There is actually a word for seeing things in everyday objects; Pareidolia.
You say it like this: 'pa-ray-doy-lee-ah'.
That's when our brains see patterns or shapes in things that aren't actually there.
It's like when you look at clouds and think one looks like a dragon or spaceship.

can you see a face in this cheese grater?

Psychologist Rob Jenkins from the University of York says that your brain is just trying to make sense of the world by finding familiar shapes, even if they're not really there.

And it happens with faces too - sometimes we see faces in things like rocks, trees, or even the moon.

In an interview with the BBC, Rob explained that it starts early: "Babies who are nine minutes old seem to show a preference for face-like patterns."

Experimental tests show that new-born babies spend longer looking at patterns of dots and dashes which resemble two eyes and a mouth than at similar, non-face-like patterns.

It's all about how our minds love to recognise things we know, like faces or animals, in the world around us.

Words and images from article seen here

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

Speaking personally, I do often see different shapes/images in clouds and sometimes in everyday objects ... what about you?

Do please share your thoughts in the comments.

All the best Jan

Welcome the 1st of January 2026

~ Welcome January 2026 ~

and

~ Happy New Year Wishes to all readers ~

What’s happening in January 2026? Have you anything planned? I have quite a few family members with birthdays this month, so are looking forward to continuing the Christmas, and end of year 2025, get-togethers with some more during the first month of the year 😊

Did you know that this month was named after the Roman god Janus, who fittingly represented new beginnings. January was named for the Roman god Janus, known as the protector of gates and doorways, who symbolize beginnings and endings. Janus is depicted with two faces, one looking into the past, the other with the ability to see into the future. What a fitting symbol for this first day of the year; this month is our door into the new year. The Romans often made promises to Janus and exchanged good wishes, so start the first month of the year right.

Even in astronomy, there is a sense of new beginnings. In the Northern Hemisphere, the days are starting to get longer again, and we look forward to the light’s re-emergence.

Perihelion: Earth Passes Its Closest to the Sun
On January 3, 2026, Earth reaches perihelion, which is the point in the planet’s orbit where it is closest to the Sun. At perihelion, Earth will be 91,403,637 miles from our bright star. 

January’s Moon is called the Wolf Moon. 

The Saxon word for the month was Wulf-monath or “wolf month.” This year, the Full Moon reaches peak illumination on Saturday, January 3, at 5:03 A.M. EST/US. In Europe and the UK the full moon of January 2026 will occur on Saturday, January 3 at 10:03.

The Quadrantid Meteor Shower
The Quadrantid meteors appear in the early January sky, producing up to 25 meteors per hour at their peak. They’ll be at their best on the night of January 4 into January 5. For the best chance at spotting them, venture out between midnight and dawn (if you can stand the cold). 

Coming back down to earth!

January’s birthstone, the garnet, is thought to keep the wearer safe during travel.
January’s birth flowers are the carnation and snowdrop.

January’s Zodiac signs are

Capricorn: December 22–January 19. 
Aquarius: January 20–February 18.

Words and image above taken from article here

If you should be feeling a little chilly why not try this delicious

~ Spiced Parsnip Soup with Coriander and Chilli Pesto ~

please see recipe/more details here

I wish you a lovely January and a wonderful start to the year

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

A Happy, Peaceful And Healthy New Year Is Wished For You

As 2025 draws to a close, and we welcome the new year of 2026,

I thank all the people that have taken the time to read this blog during the past year,

and a special thank you to the very kind people who take the time to comment.

Wishing all readers a happy, peaceful and healthy New Year.

Jan

Chocolate and Brandy Shots : Why Not Enjoy A New Year's Eve Treat

This Mary Berry recipe could be the quickest chocolate mousse you will ever make – no raw eggs or gelatine. It’s very rich but that’s perfect for a small serving after a meal. Serve in small espresso cups or shot glasses, you will need 8-12 depending on size. This recipe is egg free, gluten free and suitable for vegetarians. It makes a nice New Year's Eve treat!

Ingredients

200g/7oz dark chocolate (approx. 52% cocoa solids)
2 tbsp brandy
150ml/¼ pint pouring double (heavy) cream
250g/9oz full-fat mascarpone cheese, at room temperature

Method
1. Remove 2 squares of chocolate and finely grate them. Set aside for the garnish.
2. Break the remaining chocolate into a pan, pour in the brandy and cream, and heat gently until the chocolate is melted and well incorporated. Set aside to cool slightly.
3. Spoon the mascarpone into a large bowl. Stir well so it is a smooth paste, then gradually add the melted chocolate mixture and mix until smooth.
4. Pour into your shot glasses or espresso cups. Sprinkle the grated chocolate on top and chill in the fridge for at least 2 hours. Serve chilled.

Tip
This recipe can be made up to 2 days ahead. Not suitable for freezing.
From an idea seen here

Other Chocolate Recipes You May Like
Chocolate, Vegan Low Carb Desserts see here

Chocolate Mousse, made the low carb way see here
Chocolate Heaven Cake, gluten free, wheat free, low carb see here

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

Starting the week with a smile ...

Hello and Happy Monday

Thought I'd start the week with a smile.

well it made me smile, I hope you smiled too ...

and LOL the grandchildren are very good at moseying 😉

cartoon seen here

All the best Jan

Have You Ever Seen A Koala? Meet Peri.

Have you ever seen a Koala? I haven't except in pictures ... but imagine seeing a Koala on a bus!!!

Yes this happened; 'Unusual passenger: Koala rides bus to safety'

Have you ever seen anything unusual on a bus or coach ride ?

What about a furry passenger? No, we are not talking dog or cat - we are talking about a koala!

That's right, in Brisbane Australia, a koala named Peri embarked on a once-in-a-lifetime trip recently before being released safely into the wild.

Koala Rescue Brisbane South released a video* on their social media and told followers the story of Peri who was was rescued from an outdoor light pole by a passing bus driver who was concerned the animal might fall onto a nearby road.

After Peri was rescued from the light pole, the driver put him onto the bus and then called Koala Rescue Brisbane South.

Koala Rescue Brisbane South are a charity formed by a group of Brisbane residents to rescue at-risk koalas in the neighbourhood.

They came to collect him and took him back to a wildlife hospital to be checked over.

Once he was given the all clear Peri was released back into the wild into the Seven Hills Bushland Reserve.

Koala Rescue Brisbane South shared the story of Peri on their social media.

Where they also warned against handling wild koalas.

"We don't recommend handling koalas unless you're trained. They have incredibly dangerous claws, can bite – and gripping them around their ribs can cause serious damage," the post reads.

"Peri is now munching on leaves in Seven Hills Bushland Reserve," the charity wrote.

"A huge thanks to the bus driver for caring enough to stop to help. We're so grateful that you did!"

Above from article here do go and see the video* here

Aww a nice twixmas story.

All the best Jan

Tuscan-style winter vegetable soup - could be perfect for those days between Christmas and New Year

Thank you for all your lovely wishes on my last post. I did have a wonderful Christmas spending time with family. Good food, good fun ...plenty of love and laughter ... and of course Christmas Crackers!

Now onto today's post. I am sharing this lovely soup that can be enjoyed in those days between Christmas and New Year. Yes, some readers may find Cannellini beans a little 'carby', so as always dear reader from the wide variety of recipes within the blog always choose what is 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.

However, if you feel you'd like to give this recipe idea a try here is what you will need for four servings.

Ingredients
2 garlic cloves, finely chopped
1 celery stick, chopped
1 carrot, chopped
1 parsnip, chopped
1 onion, chopped ingredient
1 leek, white and pale green parts only, sliced and rinsed
2 tbsp olive oil
400g tin cannellini beans, drained
50g (2oz) grated cauliflower
1.2 litres (2 pints) vegetable stock
150g (5oz) kale or cavolo nero, shredded
25g (1oz) Parmesan, finely grated
3 tbsp green pesto

Method
1. In a large saucepan, cook the garlic, celery, carrot, parsnip, onion and leeks gently in the olive oil for 10 minutes. Keep the heat low and stir often, until soft, but not browned.
2. Stir in the drained cannellini beans and grated cauliflower, followed by the vegetable stock. Bring to the boil and simmer for about 20 minutes, until the beans begin to break down.
3. Crush some beans with the back of a spoon to further thicken the soup. Stir in the shredded cavolo nero or kale and simmer for a final 5 minutes, adding a little water if it becomes too thick. Stir in half the pesto and half the cheese, dividing the soup between bowls and serving the remaining pesto and cheese on top of each bowlful.

Freezing and defrosting guidelines
Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

Adapted from an original recipe seen here

It certainly is a warming and tasty bowlful, full of vegetable goodness ...

All the best Jan

A Merry Christmas and a Happy New Year to all readers

I wish all readers the compliments of the Season and a happy, peaceful and healthy New Year.

Thank you so much for reading this blog,

and a special thank you to the very kind people who take the time to comment.

Jan

Orange and Poppy Seeds Cupcakes : Low Carb and Diabetic Friendly

Sharing this low carb, and diabetic friendly, recipe suggestion which surely will be loved by everyone!

Ingredients
(make about 8 large cupcakes)
180g ground almond (sieved)
85g butter, softened
240 g erythritol (ground in a coffee grinder)
5 eggs, separated
3 tbsp. poppy seeds
2 tsp. baking powder
Pinch of cream of tartar
3 tbsp. orange juice
Zest from 1 orange

Frosting
180g Philadelphia cheese
60g butter
2 tbsp. erythritol

Preparation
1. Preheat oven to 170C / 325F / Gas Mark 3
2. In a medium bowl mix ground almond, poppy seeds and baking powder.
3. In a large bowl, using electric mixer, beat eggs yolks with butter until yellow and fluffy. Add orange zest, orange juice, erythritol and mix all together well.
4. In a separate bowl whip egg whites with cream of tartar (with electric mixer it takes only a few minutes).
5. Add 1/3 of whipped egg whites to the eggy mixture and using a spatula fold it in as gently and slow as possible. Fold the whole mixture into remaining egg whites and again, fold it in as gently as possible.
6. Add half of ground almonds and fold it in gently. Add remaining almonds and repeat folding in.
7. Pour the batter into 8 cupcakes cases and bake for about 25 min. Check with a skewer if the cupcakes are baked (the skewer should come out clean). Let them cool down.
8. Mix cream cheese with butter with erythritol. Decorate the cupcakes with frosting and sprinkle with poppy seeds and orange zest.

Erythritol is a sweetener, you may prefer to use a different one, read more about sweeteners here

Why not enjoy (just) one ... a nice treat!
Nutritional breakdown for one cupcake is 6g carb 10.5g protein 35.7g fat

December days are flying by

good wishes for the remainder of this month

You will see a variety of recipe ideas within this blog, but 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

Brussels sprouts have as much vitamin C as oranges – plus plenty of other health benefits too

For many people, Christmas dinner is not complete without a side helping of Brussels sprouts. Indeed, they are Britain’s favourite Christmas dinner vegetable. But if you’re not a convert, perhaps these health benefits will convince you to give them a second chance.

Sprouts belong to the wholesome family of cruciferous or brassica vegetables, including cabbage, kale and broccoli. As with all brassica, Brussels sprouts are packed with fibre, which is good for keeping the beneficial bacteria in your gut happy.

They also provide essential minerals, such as potassium and calcium, to keep your muscle and bones healthy. They are rich in vitamins K and C, supporting a healthy immune system and bones.

Pound for pound, you’ll get more vitamin C from them when eaten raw than from oranges. Cooked Brussels sprouts still contain vitamin C, though – about the same pound for pound as you’d get from orange juice and raw oranges.

The bitter, the better

Most importantly, Brussels sprouts are rich in a wide range of natural chemicals, such as carotenoids and polyphenols, that have been linked to good health. They are particularly abundant in sulphur-containing compounds called glucosinolates.

Think back to when you last cooked Brussels sprouts, cabbage or cauliflower. Have you stopped and wondered what that pungent smell is? That is the sulphur compounds in the sprouts being broken down. They are also what gives Brussels sprouts that characteristic bitter taste. So to get your fill of these beneficial chemicals, the bitter, the better!

So you may wonder why these chemicals are so special. Several scientific studies have shown that these sulphurous compounds are potent antioxidants that can promote health by preventing cell damage.

Several studies have also shown that consuming more of these glucosinolates from cruciferous vegetables, including brussels sprouts, broccoli, kale and cabbage, are associated with a reduced risk of developing a wide range of cancers. Research continues collecting more evidence of their benefits, but the best advice to keep in mind is to try to consume roughly five portions of brassica vegetables weekly and to vary the options.

The bitter sulphurous compounds are part of a brussels sprouts’ sophisticated defence system, known as the mustard oil bomb, that repels insects from biting them but attracts those insects that allow pollination.

And because plants are clever, about 200 different glucosinolates exist in brassica vegetables, and each of these vegetables has different combinations, giving them their characteristic flavour. This is why the following vegetables, which belong to the brassica family, have different tastes: broccoli, cabbage, kale, swede, wasabi, horseradish, turnip, rocket, watercress, cauliflower and mustard.

How to cook them

For convenience, brussels sprouts are often boiled. But if you boil them for too long, not only will they lose their nutritional value (some of the glucosinolates will be destroyed by heat and lost into the water), but it will also give sprouts an unpleasant smell and taste.

So what are the other options?

You could simply fry sprouts in a pan with some olive oil or butter and a smidgen of garlic and herbs. An alternative would be to steam them or microwave them. But make sure they keep their crunch.

Or why not try being adventurous and trying something new by having them raw, cut into small pieces, and adding sprouts to a salad?

Next time you pass along the supermarket’s fruit and vegetable section, don’t forget to give brussels sprouts, broccoli, cauliflower and cabbage a try. Brassicas like brussels sprouts are for life, not just for Christmas.

Words above, and all relevant research links, can be seen at original article here

Buttered sprouts with pancetta

you can see the recipe here

Do you enjoy Brussels Sprouts? I do and quite often simply steam them.

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. 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

Words for Sunday ... 'This Yule'

~ Happy Sunday Wishes ~

and the Fourth Sunday in advent

words from This Yule seen here

All the best Jan

"Happy Saturday before Christmas" : Supper Ideas

"Happy Saturday before Christmas! 🎄✨

May your day be filled with cozy moments, joyful laughter, and the magic of the season.

Take time to soak in the twinkling lights, the festive spirit, and the love that surrounds you.

Wishing you peace, warmth, and happiness as we count down to Christmas Day!"

I do like the twinkling lights and the wonderful red colour of the Poinsettia in that picture, so festive. I do hope your Christmas and Holiday preparations are going well, hard to believe that it's the Saturday before Christmas.

I'm sharing a couple of Saturday Supper ideas and I've also linked to two vegetarian options, but whatever your meal choice I wish you a happy and peaceful day.

Baked Salmon and Leek Parcel

A simple salmon dish, parcelled up to seal in the flavours. With creamy mascarpone and fresh leeks, this easy fish supper is low in carbs and rich in omega-3

Ingredients

Serves Two

250g leek (about 3 small ones), thinly sliced

85g mascarpone

1 tbsp chopped dill plus 1 tsp

2 skinless salmon fillets

½ lemon grated zest of 1/4, plus a good squeeze of juice

2-3 tsp capers

spinach wilted, to serve (optional)

Method

1. Heat oven to 200C/180C fan/gas 6. Place two sheets of baking parchment (large enough to wrap up each salmon fillet) on your work surface.
2. Put the leeks in a pan with 6 tbsp water, cover and bring to the boil. Cook for 5 mins until the water has been absorbed and the leeks are almost tender. Stir in the mascarpone, 1 tbsp dill and some seasoning.
3. Spoon half the creamy leeks into the middle of one sheet of parchment and place a salmon fillet on top, then repeat to make a second parcel. Sprinkle over the lemon zest with a squeeze of juice, then scatter over the capers and the remaining 1 tsp dill.
4. Bring the parchment up over the fish and join the two edges together by folding them over several times down the middle. Do the same with the ends and place the parcels, spaced apart, on a baking sheet.

5. Bake for 12-15 mins, depending on how well done you like your fish, then carefully tear open the parcel. Serve with lemon wedges for squeezing over and wilted spinach, if you like.

From idea seen here

Pizza Frittata - It's Low Carb

This Low Carb / Keto Pizza Frittata has all the delicious flavours of pizza … and you can serve it as a Saturday Supper ... lunch or breakfast, a versatile recipe!

Ingredients
Serves Six (adjust as necessary)

12 medium (free range) eggs
2 cloves garlic, minced
¼ cup Pizza Sauce
½ cup Parmesan cheese, grated
½ cup mozzarella cheese, shredded, divided
3 ounces Canadian bacon (back bacon), sliced, divided
3 ounces pepperoni, sliced, divided
2 tablespoons olive oil
3 ounces onion, diced, divided
2 ounces green bell pepper, diced, divided
2 ounces red bell pepper, diced, divided
2 ounces mushrooms, thinly sliced, divided
5 black olives, sliced

Method
1. Preheat oven to 400°
2. Crack eggs into a large mixing bowl and fork whisk. Mix in garlic, pizza sauce, Parmesan cheese and ¼ cup mozzarella cheese.
3. Chop up half of the bacon and pepperoni. Mix into eggs.
4. Heat a large, oven proof pan/skillet over medium heat. To the pan/skillet, add 2 Tbs. olive oil, half of the onion, green bell peppers, red bell peppers, and mushrooms. Sauté until tender. Mix into eggs.
5. Pour egg mixture into skillet and stir. When eggs start to firm up and set on the bottom and the sides, transfer skillet to the oven. Bake 10 minutes.
6. Remove pan/skillet from oven, top with remaining mozzarella cheese, bacon, pepperoni, onion, red bell peppers, green bell peppers, mushrooms, and black olives.
7. Return to oven and bake 5-10 additional minutes.
8. It's nice served with a salad ...
From an original idea here

Need help with weight/measurement conversion, see here

Two Vegetarian Supper Ideas
Aubergine / Eggplant and Mozzarella Bake : See here

Oven-Baked Mexican Quinoa Casserole : See here

This blog is presented in a magazine style, something for everyone. You will find a variety of articles, studies, thoughts, photographs, music and recipes! However, not all the recipes 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

Have you ever wondered ... Christmas or Xmas ?

Christmas is also sometimes known as Xmas. Some people don't think it's correct to call Christmas 'Xmas' as that takes the 'Christ' (Jesus) out of Christmas. But that isn't right! (The word Christmas comes from Christ-Mass, the Church service that celebrated the birth of Jesus.)

In the Greek language and alphabet, the letter that looks like an X is the Greek letter chi / Χ (pronounced 'khee' rhymes with 'key' or 'kye' rhymes with 'eye') which is the first letter of the Greek word for Christ, Christos (χριστός), which means 'the anointed one' or 'the chosen one'. Jesus is sometimes called the Christ, Jesus Christ, Christ Jesus or just Christ by Christians (people who follow Christ or Jesus) as a way of recognising that they believe Jesus is God's son. (Christos is the Greek version of the Hebrew word 'Messiah' (מָשִׁיחַ), which is another name/title used for Jesus by Christians.)

The early Christian church used the first two letters of Christos in the Greek alphabet 'chi' and 'rho' to create a monogram (symbol) to represent the name of Jesus. This looks like an X with a small p on the top: ☧

Monks and other early Christian writers also used X as a 'shorthand' for Jesus or Christ in documents, as the words Jesus or Christ were used quite a lot. Using X instead of Jesus or Christ saved them a lot of time and ink. Shortened divine names or titles are known as 'nomina sacras' and have been used for many hundreds of years. It's also thought some people used them as they the full names were holy and so they were unworthy to write them; so using an abbreviation was more respectful.

Another use of X to mean Jesus/Christ comes from the symbol of a fish which is sometimes used by Christians (you might see a fish sticker on a car or someone wearing a little fish badge/pin). This comes from the time when the first Christians had to meet in secret, as the Romans wanted to kill them (before Emperor Constantine became a Christian). Jesus had said that he wanted to make his followers 'Fishers of Men', so his followers started to use that symbol.

When two Christians met, one person drew half a basic fish shape (often using their foot in the dust on the ground) and the other person drew the other half of the fish. The Greek word for fish is 'Ikthus' or 'Ichthys'. There are five Greek letters in the word. It can also make up a sentence of Christian beliefs 'Ie-sous Christos Theou Huios So-te-r' which in English means "Jesus Christ, Son of God, Saviour". The second letter of these five letter is X or Christos!

So X has been used to mean Jesus/Christ for over 1000 years; and it's also completely fine to use Xmas to mean Christmas; but it should still be pronounced 'Christmas' rather than 'ex-mas'!

Words above taken from article seen here

Of course there is also the question . . .

Merry Christmas and/or Happy Christmas ? . . . read more here

You will find a variety of articles and 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 have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Christmas Chocolate Log With Blueberries : A Low Carb Recipe Idea

Sharing this very nice low carb chocolate log recipe, with added blueberries. It could be perfect for an alternative Christmas (or New Year) dessert.

Ingredients

1 cup Almond flour
3 Eggs
50g Butter
¼ cup Psyllium husk*
½ cup Coconut cream
¼ cup Cocoa
1 tbsp. Natvia (or sweetener of your choice)
1 tbsp. Vanilla essence

Filling

250g cream cheese
50g Butter - melted
1 tbsp. Natvia (or sweetener of your choice)
1 tbsp. Vanilla essence
½ cup blueberries or sliced strawberries

Instructions
Combine almond flour, psyllium husks, cocoa, and natvia/sweetener. Add melted butter, beaten eggs and coconut cream. Mix well. Lay a lamington (baking) tray (30x20cm) with oiled/ greased greaseproof paper. Press mixture onto paper and bake at 180 c for 15 minutes. Remove from oven and cool slightly. While still warm lift paper/cake out of tray and lay on a clean tea towel, paper side on the tea towel.

Roll gently and leave to cool completely. Mix filling ingredients. When the roll is cool, very gently unroll. Spread filling on cake and spread with blueberries/strawberries. Gently roll again pressing the paper as you do.

*Psyllium husk acts as a binding agent, moisture retainer, and structure enhancer in baking, particularly in gluten-free recipes.

Serves 10.
Carbs per serving 2.9

Thanks to Julia for this recipe idea here
If you should need help with weight/measurement conversion see here

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

Inside Six Christmas Crackers

Just imagine Christmas Dinner is almost ready!

The table is laid, the tree is glittering in the background and there waiting on the table are this years Christmas Crackers waiting to be pulled!

It's tradition in our family to always have crackers ... cue the paper hats and of course the jokes! Will they be good ones or groaners!

🎄🎄🎄🎄🎄🎄

In todays post aptly titled 'inside six Christmas Crackers' I'm sharing six jokes that could just be inside the Crackers this year!

How does Good King Wencelas like his pizzas?

 Deep pan, crisp and even!

Why are Christmas trees bad at knitting?

 They always drop their needles!

What do you get if you eat Christmas decorations?

 Tinsilitus!

Which athlete is the warmest at Christmas?

 The long jumper!

What kind of ball doesn’t bounce?

 A snowball.

What did Rudolph say after he crashed the sleigh?

 Oh, deer!

Well, are you chuckling, or groaning? Perhaps a mixture of both!

Have you got a favourite?

~ Enjoy your day~

All the best Jan

Braised beef with red wine and cranberry ... a seasonal dish

When using cranberries it means it's Christmas! I'm sharing this lovely seasonal dish which can be left to bubble away, filling the kitchen with some wonderful and comforting aromas.

Ingredients

Serves 4
1kg braising steak
3 onions ( I usually use red ones)
300ml red wine
300ml stock
3 rounded tbsp cranberry sauce (check sugar/carb content if using shop bought)

Method
1. Cut the meat into large slices, about 8cm square. Tip 2 tbsp flour with some salt and pepper into a large food bag, add the beef and shake to coat the pieces. Thinly slice the onions.
2. Heat 2 tbsp olive oil in a large heavy-based pan. Add the beef and fry on all sides until evenly browned. You may need to do this in two batches. Remove to a plate.
3. Heat 1tbsp oil in the pan if you need it, then add the onions and fry quickly for 5 minutes until tinged brown. Return the beef to the pan and add the wine and stock. Bring to the boil, stirring to scrape up the juices. Sprinkle with salt and pepper.
4. Reduce the heat, cover tightly with a lid and cook at a gentle simmer for 1hr 30mins until the beef is tender. Stir in the cranberry sauce, taste and add more seasoning if necessary. Simmer for a further 5 minutes and serve with vegetables of your choice. Some may choose mashed potato, others may choose mashed swede which is a lower carb alternative... fine green beans are also nice.
Original recipe idea from here

For readers who may prefer a vegetarian dish
How about Somerset Stew here or Vegetable Stew here

wishing you happy days ~ enjoy the season

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 have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

'The diet that could cut dementia risk by almost 25%'

Studies suggest one particular diet could make you far less likely to develop dementia

Almost one million people in the UK live with some form of dementia.

Worldwide, cases are expected to almost triple from 2019’s figure of 57 million to 153 million by 2050, in line with the growth and aging rates of the global population.

There’s no cure for the different brain diseases that cause dementia. However, a 2023 study – the largest of its kind – suggested a certain diet could protect against the condition.

A team of scientists from leading universities in the UK, Australia and Sweden analysed data from 60,000 British people to find out whether a Mediterranean diet offered protection against dementia. Using information from the UK Biobank, they measured participants’ adherence to a Mediterranean diet and how many developed dementia over the course of a decade.

“We found that the individuals whose diets more closely matched the features of a Mediterranean diet had a much lower risk of developing dementia,” says Dr Oliver Shannon, a lead author of the study and a lecturer in nutrition and ageing at Newcastle University. “On average, people who had a high (compared to low) adherence to a Mediterranean diet had about a 23% lower risk of developing dementia.”

Even those who have a higher chance of developing the condition because of their genetic risk could benefit by roughly the same rate, the researchers found.

Key foods

So, what is a Mediterranean diet exactly? Broadly speaking, it includes lots of fruits, vegetables, legumes and pulses, as well as nuts, whole grains, fish and unsaturated fats such as olive oil. It also involves moderate amounts of dairy (cheese and yoghurt mostly) and small quantities of meat and saturated fat, such as butter.

There are various technical definitions of a Mediterranean diet, which can slightly differ. So, to make this study as accurate as possible, scientists used two types of scoring systems (Mediterranean Diet Adherence Screener and Mediterranean diet Pyramid).

Shannon says the findings suggested the following offered the most potential protection against dementia:

• Olive oil as the main cooking fat
• At least 400g of vegetables per day (5 x 80g servings), with at least 200g of this consumed raw or as salad
• At least 240g of fruit per day (3 x 80g servings), including no more than 100ml of natural fruit juice
• Less than 100–150g of red or processed meat per day
• Less than 12g of butter or margarine per day
• Fewer than one sweet, fizzy drink per day
• One small glass of wine (125ml) per day
• At least 3 x 150g servings of legumes each week
• At least 3 x 100-150g servings of fish or shellfish each week, ideally including at least one portion of oily fish
• Fewer than three servings per week of shop bought cakes, cookies, pastries, or desserts
• At least 3 x 30g servings of nuts per week
• Consuming more poultry than red meat
• At least two servings each week of dishes made with a sauce base of tomato, onion, leek, or garlic and simmered with olive oil

No single food on its own reduced the risk of dementia, Shannon says. Rather, they all probably worked together.

“The data suggests that all of the components are important in their own right. It’s an amalgamation of all the different benefits of lots of different things.”

The study looked at the impact of the Mediterranean diet on dementia as a whole, as opposed to separating out specific types such as Alzheimer’s disease. “But there are other studies which have suggested eating a Mediterranean diet is probably good for reducing Alzheimer’s risk,” Shannon points out. “We don't have as much evidence for other sub-types of dementia like vascular dementia, but we might expect that a Mediterranean diet would help protect against them as well.”

How does this diet protect against dementia?

Prof David Lewellyn from the University of Exeter Medical School says the UK Biobank study is one of many that suggests a link between diet and dementia. Plenty of other studies have also found that diets which incorporate the Mediterranean diet or are very similar – such as DASH and MIND – may have protective effects.

While scientists don’t fully understand why these diets benefit brain health, there’s a common theme among them all which gives us some clues.

“These diets are all high in fruits, vegetables, whole grains and healthy fats,” Lewellyn says. “They are also low in processed foods, red meat and saturated fats.”

It is known that chronic conditions like cardiovascular disease and type 2 diabetes increase the risk of developing dementia. One theory is that because a Mediterranean diet reduces the risk of developing these conditions, it also reduces the risk of dementia, Shannon says.

Some research findings also show that some of the foods involved in a Mediterranean diet have anti-inflammatory and antioxidant effects. This is because they contain compounds that protect against cell damage, and so could benefit the brain directly.

“There have been some studies suggesting that consuming a Mediterranean diet might help slow the rate of brain atrophy [degeneration] over time,” Shannon says.

Can diet slow the onset of dementia?

Eating healthily from a young age may carry important benefits, “because the brain is still developing during childhood and adolescence,” Lewellyn explains. “Eating a healthy diet during these developmental years probably helps to lay the foundation for a healthy brain later in life.”

But it's never too late to start: “Even small changes to your diet in later life may help to protect against dementia.”

That said, there’s currently no evidence that changing our diet will slow or halt the progression of dementia once it’s been diagnosed. And while mounting research suggests diet may reduce your chances of developing it, there are no guarantees.

“It is not possible to conclude definitively that changing your diet will necessarily reduce your own individual risk of dementia,” Lewellyn says. Genetics, lifestyle and other factors also play an important role.

“However, making improvements to your diet is likely to improve your health and wellbeing and is a promising strategy to reduce your risk.”

How easy is a Mediterranean diet to follow?

The Mediterranean approach to eating is popular and involves a wide range of foods that many people enjoy. That said, it can be challenging to eat this way all the time if you're unable to cook most of your meals from scratch. Luckily, there's plenty of advice available online, which can help you make it work for you.

With its emphasis on fruit and vegetables, grains, nuts, seeds and seafood, the Mediterranean diet might seem costly, but as Shannon points out, “that can be partly offset by choosing frozen and tinned varieties of these foods.”

To create Mediterranean dishes on a budget, you could turn tinned pulses into dishes such as a chilli bean stir fry or a bean salad. It could also help to make the most of wallet-friendly ingredients such as red lentils which are widely used in Mediterranean cooking. Tinned fish is an ideal way to make sure you’re including seafood in your meals without bumping up the cost of your grocery shop, and can be used in quick, simple dishes like sardines and kale with pasta.

To boost your nut and seed intake, keep jars of them on the kitchen worktop and sprinkle into your cereal, soup, salads and casseroles or simply slather a nut butter onto a slice of wholemeal toast.

Originally published May 2023
Words above from article seen here

See also my earlier post from September 2023 here

Please be aware that articles within this blog (and any comments) are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. 

Always take account of your personal circumstances, needs, illnesses and medication you may be taking. If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan