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Saturday, 22 July 2017

Persian-style herb frittata / kuku sabzi !

I believe the Persian name for a frittata/omelette is Kuku, and this recipe idea may be similar to kuku sabzi ... sabzi meaning greens, especially fresh green herbs. This quick Persian-style herb frittata recipe is made by whisking together eggs, fresh herbs, saffron strands and vibrant turmeric powder. Sprinkle with tangy feta and juicy pomegranate seeds for a colourful brunch!

Serves Four
8 eggs
10g chives, finely chopped
10g coriander, finely chopped
10g dill, finely chopped
10g flat-leaf parsley, finely chopped
4 spring onions, finely sliced
1 tbsp. flour
½ tsp baking powder
½ tbsp. turmeric
35g toasted pine nuts
1 pinch of saffron, soaked in 2 tsp boiling water
1 tbsp. olive oil
75g feta, crumbled
1 lemon, juiced and zested
25g pumpkin seeds
2 tbsp. pomegranate seeds, to decorate
100g Greek yogurt

1. Preheat the oven to 200°C/fan 180°C/gas mark 6. Whisk together the eggs in a large bowl. Add the herbs, onion, flour, baking powder, turmeric, pine nuts and saffron. Season with black pepper and whisk again.
2. Heat the oil in an ovenproof frying/skillet pan. Pour the egg mixture into the pan. Cook over a very gentle heat for 10 minutes, then transfer to the oven for a further 5 minutes to finish cooking.
3. Remove the frittata from the oven and allow to cool for 5 minutes. Turn out and top with the crumbled feta, lemon zest, pumpkin seeds and pomegranate. Mix the Greek yogurt with the lemon juice and serve with the frittata.

Each serving provides:
7.9g carbohydrate 2.0g fibre 21.2g protein 28.0g fat 
Taken from an original Sainsbury's idea here

"Feta is the most well-known cheese in Greece. It is a soft, white, brined cheese that is very nutritious and is an excellent source of calcium. As part of Mediterranean cuisine, this cheese is used in all sorts of dishes — from appetizers to desserts — because it can enhance the taste of foods."
You can read more about this cheese here

I hope you may enjoy this recipe suggestion soon, wishing everyone a great weekend.

All the best Jan

Friday, 21 July 2017

Chicken Drumsticks or Thighs - Grilled with Buttermilk

Grilled chicken is an all-American summer classic that's perfect for a picnic or a scorching hot barbecue. You'll love this grilled buttermilk version as it's gluten-free and nut-free. What's more they're slowly marinated for hours making it super moist and tender.

Serves Four
8-12 chicken drumsticks or thighs
300ml (10 fl oz)
4 garlic cloves, crushed
4 spring onions, minced
1 tsp dried chilli flakes
1 tbsp maple syrup

1. Put the chicken pieces in a large bowl or re-sealable bag. Add the remaining ingredients and mix well. Cover or seal and marinate in the fridge for at least 4 hours, but no longer than 24 hours.
2. Remove the chicken from the marinade and discard the remaining liquid.
3. Arrange the chicken evenly on a large baking dish, season well, and cook under a hot grill for 15-20 minutes or until cooked through, making sure to turn the pieces at least once during cooking.
4. If cooking on a barbecue place on the barbecue on a medium/high heat. Cook for 10-12 minutes; turning regularly until they are cooked through. Cut one of the pieces of chicken with a sharp knife to make sure no pink meat remains before serving.

Each serving:
Carbohydrate 6.5g Protein 59.2g Fibre 0.6g Fat 20g

From a Tesco Real Food idea

How about serving with a mix of different salads ...

All the best Jan

Thursday, 20 July 2017

Low-Fat Foods Are Making You Fatter

A bit of humour for Thursday night

Foods To Help Give Your Skin a Glow and Put a Spring In Your Step

If we feel good we so often look good - there's a Spring in our step and we feel "all's well with the world". What we eat is so important to our health, and also "when it comes to your skin, the phrase "you are what you eat" couldn't be more true.

"Let your food be your medicine, and your medicine be your food." Hippocrates

With that in mind, you may wish to consider these foods which are specifically great for your skin and health.

1) Bell Peppers
Why? They naturally boost your body's collagen levels, which helps to keep your skin firm. In other words - less/no wrinkles, less/no dimples, less/no saggy skin.

Baked Mini Bell Peppers - see more here 

2) Mushrooms
Why? They contain selenium, which is an important mineral that helps protect your skin from sun damage.

Portobello Mushroom with Pate and Cheese - see more here

3) Shellfish
Why? Because it contains zinc, which is another immunity-boosting mineral that can help protect skin cells from long term damage.

Asparagus spears with shell fish - see more here

4) Strawberries
Why? They are crammed with vitamin C and flavanoids, both of which are important for keeping skin healthy.

Strawberries and Double Cream - see more here

Image result for strawberries and cream

5) Sunflower Seeds
Why? Because they're packed with vitamin E which helps to protect your body's cells and in turn can provide a healthy glow."

Low Carb Seedy Bread - which contains sunflower seeds - see more here

Some words taken from an original article

We bring a variety of articles and recipe ideas to this blog, but 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.

All the best Jan

Wednesday, 19 July 2017

Easy Vegetable Stir-fry

This speedy stir-fry is super easy to make, packed with vegetables and full of flavour. You may wish to pair this with stir fry chicken or pork!

Serves Four
2 tbsp. oil

4 spring onions (scallions), cut into 4cm/1½in lengths
1 garlic
clove, crushed
piece fresh root ginger
, about 1cm/½in, peeled and grated
1 carrot
, cut into matchsticks
1 red pepper
, cut into thick matchsticks
100g/3½oz baby sweetcorn
, halved
1 courgette (zucchini)
, cut into thick matchsticks
150g/5½oz sugar-snap peas or
mangetout, trimmed
2 tbsp hoisin sauce

2 tbsp soy sauce

Heat a wok on a high heat and add the oil. Add the spring onions, garlic, ginger and stir-fry for 1 minute, then reduce the heat. Take care to not brown the vegetables.

Add the carrot, red pepper and baby sweetcorn and stir-fry for 2 minutes. Add the courgette and sugar snap peas and stir-fry for a further 3 minutes. Toss the ingredients from the centre to the side of the wok using a wooden spatula. Do not overcrowd the wok and keep the ingredients moving.

Add 1 tablespoon water, hoisin and soy sauce and cook over a high heat for a further 2 minutes or until all the vegetables are cooked but not too soft. Serve and enjoy.

Each serving provides
3g protein, 7g carbohydrate, 6g fat, 3.5g fibre.

Some tips
Make sure all the food is prepared before you start cooking.
Cut all of the vegetables to a similar size to ensure they cook evenly.
The oil needs to be hot before you start cooking, but reduced to a medium heat once you start cooking.

Happy Eating!

All the best Jan

Tuesday, 18 July 2017

Strawberry Dessert Tart with Cream Cheese Filling : Low Carb

Kim at Low Carb Maven site has recently shared this lovely Low Carb strawberry dessert tart with cream and goat cheese recipe. It's an easy no-bake dessert with a delicious low carb hemp walnut crust which you may wish to try.

Serves 10 : 2 net grams carb per serving
Walnut Hemp Seed Crust
1 cup walnut pieces, toasted
1/2 cup Bob's Red Mill Hemp Seed Hearts
2 tbsp. coconut oil, melted
1 tbsp. Sukrin Fiber Syrup Gold or Clear (or Vitafiber Syrup) (honey if not low carb)
Cream Cheese & Goat Cheese Filling
4 ounces goat cheese, softened
4 ounces cream cheese cold
4 ounces heavy (double) cream, cold
1/4 cup Sukrin Melis Icing Sugar (or Swerve Confectioner's)
1 tbsp. lemon juice
zest from the lemon
6 ounces strawberries, sliced
2 tsp fresh thyme or rosemary, finely chopped

She says "This crust doesn’t soak and is absolutely fantastic in flavour and texture, but must be refrigerated. The tart takes minimal time and effort to make but does require a little time in the freezer to harden the crust before adding the filling." She suggests "keeping the crust in the freezer and the filling ready to go in the refrigerator. Then assembly should only take a few minutes depending on how fancy you'd like to make the tart."

Kim gives a very good step by step guide on how to make this dessert
She also gives a US to metric conversion guide, which you may find helpful here

Did you know that:
"Hemp seeds a
re the seeds of the hemp plant, Cannabis sativa. They are from the same species as cannabis (marijuana). However, hemp seeds contain only trace amounts of THC, the compound that causes the drug-like effects of marijuana. Hemp seeds are exceptionally nutritious and rich in healthy fats, protein and various minerals.

Here are 6 health benefits of hemp seeds that are backed up by science:

1. Hemp Seeds Are Incredibly Nutritious
Technically a nut, hemp seeds are very nutritious. They have a mild, nutty flavor and are often referred to as hemp hearts. Hemp seeds are rich in healthy fats and essential fatty acids. They are also a great protein source and contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc

2. Hemp Seeds May Reduce the Risk of Heart Disease
Hemp seeds are a great source of arginine and gamma-linolenic acid, which have been linked with a reduced risk of heart disease.

3. Hemp Seeds and Oil May Benefit Skin Disorders
Studies have shown that giving hemp seed oil to people with eczema may improve blood levels of essential fatty acids. It may also relieve dry skin, improve itchiness and reduce the need for skin medication. Hemp seeds are rich in healthy fats. They have a 3:1 ratio of omega-6 to omega-3, which may benefit skin diseases. In some cases, this may provide relief from eczema and its uncomfortable symptoms.

4. Hemp Seeds Are a Great Source of Plant-Based Protein
About 25% of the calories in hemp seeds come from protein. Hemp seeds contain all the essential amino acids, making them a complete protein source.

5. Hemp Seeds May Reduce Symptoms of PMS and Menopause
Up to 80% of women of reproductive age may suffer from physical or emotional symptoms caused by premenstrual syndrome (PMS). Hemp seeds may reduce symptoms associated with premenstrual syndrome (PMS), and may also positively affect symptoms of menopause.

6. Whole Hemp Seeds May Aid Digestion
Whole hemp seeds contain high amounts of fibre, both soluble and insoluble, which benefits digestive health. De-hulled hemp seeds have had the fibre-rich shell removed, and therefore contain very little fibre.

Although hemp seeds have not been popular until recently, they are an old staple food and people are now realizing their excellent nutritional value. They are very rich in healthy fats, high-quality protein and several minerals.

However, hemp seed shells may contain trace amounts of
THC (< 0.3%), the active compound in marijuana. People who have been addicted to cannabis may want to avoid consuming hemp or hemp seeds in any form.

Overall, hemp seeds are incredibly healthy. They might just be one of the few superfoods that are actually worthy of their reputation."

These words are just a snippet from an article on Authority Nutrition site, you can read the full article, with all related links

You will find a variety of recipe ideas, articles etc. 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.

All the best Jan

Monday, 17 July 2017

Sugar is poison. My heart attack has finally opened my eyes to the truth

Giles Fraser

I am now a member of the zipper club. I know, I thought it sounded rude too. But apparently it’s the club name for those of us who have a scar right down the middle of our chest. I have one down my leg too, from groin to ankle. And as I spend time recovering from a heart bypass operation – mostly doing very little, watching the cricket, reading the paper – I have started to reflect on my condition. How did it come to this? How did the arteries of my heart become so clogged with gunk that I may have been just weeks from meeting my maker?

“Diabetic,” they said. “Pah,” I thought. I don’t feel any different. I just get up to pee a bit more at night. Some biochemical medical problem just seemed a bit too elusive, abstract, distant. I mean, when Diane Abbott blamed a bad interview on diabetes, who really took that seriously? Earlier this year, I was sent on a diabetes awareness day and spent the time looking out of the window, bored. They tried to explain it to me but I wasn’t concentrating.

Well, now that someone has sliced through my breastbone as they might a Christmas turkey, the whole thing doesn’t seem quite so distant. And suddenly – and unsurprisingly – I am concentrating. All ears to, and pretty evangelical about, the evils of sugar. Sorry to have doubted you, Diane.

Back in September 2016, the Journal of the American Medical Association published papers, discovered deep in the Harvard University archives, that demonstrated how the sugar industry has been manipulating research into heart disease for years. These papers revealed that the purveyors of this white poison – in behaviour straight out of the tobacco industry playbook – had been paying Harvard scientists throughout the 1960s to emphasise the link between fat and heart disease and ignore the connection with sugar. Since then, Coca-Cola has funded research into the link between sugar and obesity. And the confectionery industry has paid for research which “demonstrated” that children who eat sweets are thinner than those who don’t.

As I write, my son returns from the shops, perfectly on cue, laden with a chocolate bar, a full-fat Coke and a packet of lollipops. I want to tell him that Willy Wonka is a death-dealing drug dealer. But I bite my lip for now. He will think me a crank. Everything he likes has sugar in it. That’s my fault – he got hooked on sugary breakfast cereals as a child. As Gary Taubes explained in his remarkable book The Case Against Sugar, published last year, it has “assimilated itself into all aspects of our eating experience”. Advertisements have normalised the omnipresence of sugar as a part of a balanced diet. And my son’s brain has become accustomed to the dopamine it releases. He has become an addict. Most of us are addicts.

In 1996, 1.4 million people in the UK had diabetes. Since then the figure has trebled to over 4 million. Diabetes now gobbles up more than 10% of the NHS budget, with that percentage set to rise steeply in the coming years. The World Health Authority published a major report on global diabetes last year. Its figures show that the number of people with diabetes has gone up from 108 million in 1980 to 422 million in 2014. This is not just a matter of bad individual choices. You can’t dismiss this as the aggregate of many millions of singular decisions, each one nothing more than a matter of weakness of will and responsible for itself alone. This has become a global epidemic.

For the last 30 years I have built a pretty effective protective shell against fat-shaming. I would probably have taken losing half a stone if offered, but I wasn’t especially unhappy with my body shape. But now I see things differently. Now I see a multibillion-dollar industry that makes its profits by keeping us obese and in the dark about why. After my operation, I cut out sugar and carbohydrates as best I could. I have lost 10 kilograms in the five weeks since. And I plan to lose a lot more. It’s not a diet – I hate diets. It’s a form of protest. The scales have fallen from my eyes. Beware the candy man.


Some Health Benefits of Eating Cucumber

Rachael Link writes:
"Though commonly thought to be a vegetable, cucumber is actually a fruit. It’s high in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat and even prevent some conditions.
Also, cucumbers are low in calories and contain a good amount of water and soluble fibre, making them ideal for promoting hydration and aiding in weight loss. This article takes a closer look at some of the top health benefits of eating cucumber.

1. It’s High in Nutrients
Cucumbers are low in calories
but high in many important vitamins and minerals.
One 11-ounce (300-gram) unpeeled, raw cucumber contains the following
Calories: 45
Total fat: 0 grams
Carbs: 11 grams
Protein: 2 grams
Fibre: 2 grams
Vitamin C: 14% of the RDI
Vitamin K: 62% of the RDI
Magnesium: 10% of the RDI
Potassium: 13% of the RDI
Manganese: 12% of the RDI

Although, the typical serving size is about one-third of a cucumber, so eating a standard portion would provide about one-third of the nutrients above.

Additionally, cucumbers have a high water content. In fact, cucumbers are made up of about 96% water

To maximize their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fibre, as well as certain vitamins and minerals

Summary: Cucumbers are low in calories but high in water and several important vitamins and minerals. Eating cucumbers with the peel provides the maximum amount of nutrients.

2. It Contains Antioxidants

Antioxidants are molecules that block oxidation, a chemical reaction that forms highly reactive atoms with unpaired electrons known as free radicals. The accumulation of these harmful free radicals can lead to several types of chronic illness.

Summary: Cucumbers contain antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals and may reduce the risk of chronic disease.

3. It Promotes Hydration
Water is crucial to your body’s function, playing numerous important roles
. It is involved in processes like temperature regulation and the transportation of waste products and nutrients. In fact, proper hydration can affect everything from physical performance to metabolism.
While you meet the majority of your fluid needs by drinking water o
r other liquids, some people may get as much as 40% of their total water intake from food. Fruits and vegetables, in particular, can be a good source of water in your diet.
In one study, hydration status was assessed and diet records were collected for 442 children. They found that increased fruit and vegetable intake was associated with improvements in hydration status
Because cucumbers are composed of about 96% water, they are especially effective at promoting hydration and can help you meet your daily fluid needs

Summary: Cucumbers are composed of about 96% water, which may increase hydration and help you meet your daily fluid needs.

4. It May Aid in Weight Loss

Cucumbers could potentially help you lose weight in a few different ways.
First of all, they are low in calories.
Each one-cup (104-gram) serving contains just 16 calories, while an entire 11-ounce (300-gram) cucumber contains only 45 calories
This means that you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.
Cucumbers can add freshness and flavour to salads, and side dishes and may also be used as a replacement for higher calorie alternatives. Furthermore, the high water content of cucumbers could aid in weight loss as well.

Summary: Cucumbers are low in calories, high in water and can be used as a low-calorie topping for many dishes. All of these may aid in weight loss.

5. It May Lower Blood Sugar
Summary: Test-tube and animal studies show that cucumber may help lower blood sugar and prevent diabetes-related complications, although additional research is needed.

6. It Could Promote Regularity

Eating cucumbers may help support regular bowel movements. Dehydration is a m
ajor risk factor for constipation, as it can alter your water balance and make the passage of stool difficult. Cucumbers are high in water and promote hydration. Staying hydrated can improve stool consistency, prevent constipation and help maintain regularity.

Summary: Cucumbers contain a good amount of fibre and water, both of which may help prevent constipation and increase regularity.

7. Easy to Add to Your Diet

Mild with a distinctly crisp and refreshing flavour, cucumbers are commonly enjoyed fresh or pickled in everything from salads to sandwiches. Cucumbers are also often eaten raw as a low-calorie snack or can be paired with hummus, olive oil, salt or salad dressing to add a bit more flavour. With just a bit of creativity, cucumbers can be enjoyed in many ways.

Here are a few recipes to help incorporate cucumbers into your diet:

Baked Cucumber Chips - see here
Tomato and Cucumber Salad - see here
Strawberry, Lime, Cucumber and Mint Infused Water -see here

Summary: Cucumbers can be eaten fresh or pickled. They can be enjoyed as a low-calorie snack or used to add flavour in a variety of dishes.

The Bottom Line

Cucumbers are a refreshing, nutritious and incredibly versatile addition to any diet. They are low in calories but contain many important vitamins and minerals, as well as a high water content. Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels."

Rachael's full article with all information / research links is here

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope 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.

All the best Jan

Sunday, 16 July 2017

Lamb casserole with a mix of green vegetables

When my Dear Mum cooked her casseroles she always said they tasted better when cooked 'slow and low', and this is quite often the case! Our Mums and Grandmothers used to know a thing or two about cooking delicious home cooked real food ... well mine did, I hope yours did too!
Now this casserole dish of tasty lamb and mixed green vegetable does contain some frozen vegetables mixed with fresh, and it works well. Don't worry if you haven't got the exact green vegetables, I always say a recipe can be adjusted slightly to suit what you may have readily available.

If you'd like to give it a try here is what you will need for four people:

Serves Four
50ml oil
500g Diced lamb 
100ml white wine
200g frozen peas, thawed
200g frozen baby broad beans, thawed
150g asparagus spears, trimmed 
150g green beans, trimmed
50g mangetout
600ml (lamb) stock 
1 bay leaf
a few sprigs of thyme

1. Preheat the oven to 150°C. / 300°F. / Gas Mark 2

2. Heat the oil in a large casserole dish set over a moderate heat until hot. Season the diced lamb
and sear in batches until golden brown in colour all over. Remove from the dish and transfer to a colander sat on top of a bowl. Deglaze the base of the dish with the white wine and let it evaporate away almost entirely.

3. Add the lamb back to the dish along with the bay leaf and thyme. Cover with the stock and bring to a simmer, then cover with a lid and transfer to the oven to finish cooking. Cook the lamb for 2 hours until tender and easily pulled apart between your fingers. Remove from the oven and set the dish over a very low heat.

4. Add the asparagus
and green beans, then add the peas and broad beans after 2 minutes. Add the mangetout after a further minute, then adjust the seasoning. Remove from the heat and serve immediately.

Freezing and defrosting guidelines
Once the dish has cooled completely, transfer it to an airtight, freezer-safe container, seal and freeze for up to 1-3 months.
To serve, defrost thoroughly in the fridge overnight before reheating. Loosely cover with foil and bake until dish is thoroughly heated through. Reheat until piping hot.

Per Serving
Carbohydrate 13.7g Protein 34.9g Fibre 10.1g Fat 24g 
From an original Tesco real food idea here

Did you know that mangetout are also known as the snow or sugar pea, mangetout are a flat-podded variety of pea, eaten whole while the peas within are still very small – hence the French name, which means ‘eat everything’. Crisp and sweet, they can be served raw, or lightly steamed, boiled or stir-fried.

Mangetout are in season from June to September. Look for firm, vibrant green pods that aren’t limp or discoloured.

Mangetout will remain crisp and fresh in the fridge for up to three days. They can be blanched and frozen, but may lose their characteristic crunch when defrosted.

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

All the best Jan

Saturday, 15 July 2017

Radiohead - Creep

My favourite Radiohead track, have a good weekend folks

Van Morrison - Someone Like You

The last song featuring Joe Cocker, was written by this guy, Van Morrison. Someone like you, tells my story in a way, I waited a long, a very long time, to find Jan. Eddie

Joe Cocker - Into The Mystic

Saturday night again so soon, and music night again on this blog. Joe Cocker never had the best of voices, but was one of the greatest singers of my generation, a man who truly lived the song. Sadly, Joe passed away far too early, but his music will out live all of us. Eddie 

Enjoy a Sundae on Saturday !

Why not enjoy this low carb sundae on a Saturday! In fact you could enjoy it any day of the week. This dessert is 8.3g carbs per serving and is a delicious mix of layered raspberries, blackberries, chocolate cream and coconut. This recipe suggestion could fit very well into your menu plans...

Serves 4 - 5
500ml double cream
3 tbs cocoa powder
2 tbs stevia or sweetener of choice
1 cup raspberries
1 cup blackberries
shredded coconut flakes

Whip the cream, cocoa powder and stevia together until quite firm, but do not over whip the cream or it may split.
Choose wine glasses or tumblers and start to layer the chocolate cream alternately with the raspberries, blackberries and shredded coconut.
Continue until you have at least 4 layers.
Top the sundae off with more raspberries, blackberries and coconut flakes.

Serving size: 1 sundae
Calories: 423 Fat: 42.4g Carbohydrates: 8.3g Sugar: 4g Fibre: 3.4g Protein: 1.1g

Recipe idea from Libby

Hope you enjoy your sundae ...

Have a great weekend too.

All the best Jan

Thursday, 13 July 2017

Chicken with baked chicory in a sage and Dijon mustard sauce

A lovely creamy chicken dish that can be enjoyed anytime, but also makes a nice dinner party meal, green beans are a perfect accompaniment ... 

Serves Four
3 head of white chicory

1 tbsp. olive oil

3 tbsp. dry white wine, chicken stock or water
4 skinless boneless chicken breasts

25g butter
1 shallot
, finely chopped
1 garlic clove, chopped
For the sauce:
25g butter

1 tbsp. plain flour
300ml milk

150ml crème fraîche or soured cream
4-6 sage l
eaves, chopped
2-3 tsp smooth Dijon mustard

2-3 tsp grainy Dijon mustard

50g grated
Gruyère or Cheshire cheese

1. Preheat your oven to fan 180C/conventional 200C/gas 6. Trim away the stalk ends of the chicory, discard any limp or tired outer leaves, then cut the vegetable length-ways into quarters. Pour the oil over the bottom of a large shallow baking dish and arrange the sections of chicory, cut-side up, in a single layer. Pour over the wine, stock or water and cover with foil. Bake for 10 minutes while you prepare the rest of the ingredients.

2. Slice the chicken into strips 1cm thick. Season lightly with salt and pepper. Melt the butter in a large frying pan until foaming, add sliced chicken and cook for 4-5 minutes or until the chicken is just turning golden brown. Stir in the shallot and garlic and cook for 1 minute. Remove the dish from the oven and add the chicken mixture to the chicory. Replace the foil and set the dish aside while you make the sauce.

3. Melt the butter for the sauce in the frying pan (no need to wash it) then stir in the flour. Gradually pour in the milk, stirring all the time until the mixture thickens. Remove from the heat and stir in the crème fraîche or soured cream and sage with 2 tsp each of both mustards. Taste and add extra mustard plus salt and pepper if you think they’re needed

4. Pour the sauce over the chicory and chicken and sprinkle cheese on top. Bake, uncovered, for a further 25-30 minutes until the sauce is bubbling and the top is golden.

Nutrition Per Serving:
32g Fat 11g Carb 42g Protein

From an original idea here

Chicory is also known as endive, and is a forced crop, grown in complete darkness, which accounts for its blanched white, yellow-tipped leaves. It has a distinctive, cigar-like shape, about 12cm long, and the crisp leaves have a mildly bitter flavour. You can read more about it, on this post, here

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

All the best Jan

Wednesday, 12 July 2017

Sponsorship of National Health Organizations by Two Major Soda Companies



Obesity is a pervasive public health problem in the U.S. Reducing soda consumption is important for stemming the obesity epidemic. However, several articles and one book suggest that soda companies are using their resources to impede public health interventions that might reduce soda consumption. Although corporate sponsorship by tobacco and alcohol companies has been studied extensively, there has been no systematic attempt to catalog sponsorship activities of soda companies. This study investigates the nature, extent, and implications of soda company sponsorship of U.S. health and medical organizations, as well as corporate lobbying expenditures on soda- or nutrition-related public health legislation from 2011 to 2015.


Records of corporate philanthropy and lobbying expenditures on public health legislation by soda companies in the U.S. during 2011–2015 were found through Internet and database searches.


From 2011 to 2015, the Coca-Cola Company and PepsiCo were found to sponsor a total of 95 national health organizations, including many medical and public health institutions whose specific missions include fighting the obesity epidemic. During the study period, these two soda companies lobbied against 29 public health bills intended to reduce soda consumption or improve nutrition.


There is surprisingly pervasive sponsorship of national health and medical organizations by the nation’s two largest soda companies. These companies lobbied against public health intervention in 97% of cases, calling into question a sincere commitment to improving the public’s health. By accepting funding from these companies, health organizations are inadvertently participating in their marketing plans.


Tuesday, 11 July 2017

Beef Bourguignon ... low carb and delicious.

Regular readers may have already seen and tried this lovely low carb dish, it's one of our favourites, but you can never have too much of a good thing - can you? It is delicious, why not give it a try.


Serves Two
250 grams of diced braising steak
A handful of shallots
A handful of button mushrooms
50 grams of smoked bacon lardons
1 teaspoon of mixed dried herbs
1 bay leaf (optional)
2 beef stock cubes
1 large glass of red wine
Salt and pepper to taste
1 table spoon of olive oil

Heat the oil (to medium heat)in a frying pan. Add the shallots and mushrooms, fry/saute until golden brown, Remove from pan into oven proof casserole dish.

Add bacon lardons to pan and cook until they are lightly browned, add to casserole dish.

Finally put diced beef into frying pan and lightly brown each side of cubed beef then put into casserole dish.

Make up the beef stock to approx. half to three quarters of a pint, but the red wine should make up about half of the liquid.Bring to a gentle simmer in the frying pan and add the mixed herbs, salt and pepper to taste.

Pour over the ingredients in the casserole dish, add your bay leaf (optional). Cover and cook for approx two to two and a half hours at Regulo 4 Electric 180 stirring after the first hour. Serve with steamed broccoli and white cabbage or vegetables of your choice.

Delicious, very easy to make and very low carb.

Hope you enjoy it.

All the best Jan

Monday, 10 July 2017

Red Fruits and Vegetables : Take Five

Fruits and vegetables come in all the colours of the rainbow, and I really enjoy eating them. Not only do they taste great, they are nutritious and help make your plate look so colourful. I thought to myself, choose a colour and then name five of your favourites, so here goes ...

Radish - read more here

Radicchio - read more here

Red Pepper - read more here

Red Tomatoes - read more here

Raspberries - read more here

These are just five and there are more, perhaps you have a favourite red vegetable or fruit?

All the best Jan

Sunday, 9 July 2017

Italy's renowned organic lard: Lardo di Colonnata

Lardo di Colonnata is Italy's renowned organic lard. It's a delicious raw organic lard, aged for at least six months inside marble tubs using nothing but sea salt and a variety of spices.

This lard is produced only in Colonnata, a very small village with a few hundreds inhabitants, located on a cliff between the famous marble quarries of Carrara, in Tuscany.

In my teens I used to admire the fantastic view of the quarries of the Apuane Alpes while swimming in the sea of Carrara.

I don't particularly like meat, in fact I'm almost vegetarian, but in my opinion this organic lard is the best piece of charcuterie you can taste in Italy, provided you try the original made in Colonnata.

Lardo di Colonnata has a fragrant and scented aroma, with a delicate slightly sweet taste, enriched by the spices and aromatic herbs used in the aging process.

It is consumed without rind and salt residues, in very thin slices over fresh bread, warm or grilled. Sliced tomatoes and onions are an ideal complement to this sort of bruschetta.

Lardo di Colonnata can be used in a variety of dishes including fish and meat. In fact a few trattorie in Colonnata offer menus entirely based on this organic lard, from starters to pasta, mains, even icecream!

(I personally wouldn't try this, but they say it's amazing)

The salt from the rind is great for seasoning roasts and grilled meat, while the rind can be grilled or boiled to use in bean salads or soups.

How it is made 

As soon as the pork is slaughtered the lard is sliced and laid inside tubs made of Carrara marble, with alternated layers of seasoning including sea salt, black pepper, rosemary, garlic, coriander and others.

No other ingredients, additives or preservatives are used.

The European regulator on food health has for long time threatened to ban of Lardo di Colonnata. The idea of raw pork lard matured inside marble tubs for over six months with absolutely no preservatives did not appeal to the EU inspectors on food hygiene.

But how do not take into account that people have been eating this lard for thousands of years with absolutely no documented or known problems?

This dilemma was solved after years of debates and court hearings. It was finally proven that the salt used in the process draws all the water out of the lard, making impossible for any bacteria to grow. In addition the dehydrated lard is being impregnated by the oils from the aromatic herbs and spices, which provide the characteristic scent and unique flavour. We will then be able to taste this amazing product for many years to come.

How to recognise the original Lardo di Colonnata

Nowadays a lot of counterfeit lard is sold around the world as original Lardo di Colonnata where in fact it's not.

The way to be sure you purchase the original product is to look for the IGPmark (Indication of Protected Geography) from the European Union.

If you are lucky enough to be in Colonnata, then you can buy cheaper non-certified lard and be confident about its authenticity, even without the IGP mark. However, you still need to trust the seller about the date of production.


Lardo di Colonnata is the symbol of centuries of history and a close bond with the local territory.

The history of this product is mixed with legend and myths, such as that of Michelangelo hoarding on the local lard while visiting Colonnata to choose the best marble blocks.

The origins of Colonnata are related to a colony of slaves from Ancient Rome sent to Carrara to work at the quarries. These ancient workers from Rome gradually mixed with the local mountain population.

Since that ancient time lard has always been the food of quarrymen, usually consumed with only bread and fresh tomatoes. The quarries have been the life of Colonnata until the late 1950s, when the men started to move to the factories in the nearby city of Massa. Today, only about 300 people live in Colonnata.

Nonetheless, the tradition of lard production has been passed from generation to generation, and today only a few families in Colonnata are full time producers of lard.

Every year in August the 'festival of the lard' is held in Colonnata, if you are around Tuscany at that time this is the best opportunity to taste this organic lard in a variety of dishes.

Sounds good wish it was available locally


Saturday, 8 July 2017

Dua Lipa - Lost In Your Light (Glastonbury session)

Acoustic version of Dua Lipa's song at the recent Glastonbury festival enjoy

Matt Monro - On Days Like These

Saturday night again so soon, how the weeks fly. Jan has been away most of the week, and I have been doing some work, hence the blog has been a bit quiet this week. Hoping normal service will be resumed soon. One of Jan's favourite singers and songs. It's holiday season for us soon and off in our little red convertible, oh that I could afford the car featured in the video, a Lamborghini Miura. Eddie 

Friday, 7 July 2017

Butter could cost more by Christmas, Arla boss warns

The UK could be facing a butter and cream shortage this Christmas, the boss of dairy giant Arla has warned.

"The first sign we will see of it, is that the price of butter rises very sharply," Peder Tuborgh, chief executive of the farmer-owned firm told the BBC.

There was insufficient milk being supplied by farmers to make the products, he said.

The National Farmers' Union dubbed his comments "scaremongering".

Arla Foods is a large European milk co-operative, owned by dairy farmers including British ones, and is the largest UK milk buyer.

Its brands include Anchor and Cravendale, and it has annual revenues of 9.6bn euros (£8.4bn).
Record high

Mr Tuborgh said the milk shortage had come about because producers "put the brakes on" in 2016, in the wake of previous overproduction of milk and consequently lower prices.

He said consumers would feel the impact across Europe in the coming months, suggesting that price rises would differ between European nations.

However, the Arla boss did not want to predict how much butter would cost later this year.

"At the moment, we are trying to get as much butter and cream out of our producers," he said.

It comes as global butter prices have hit an all-time high, according to figures released on Thursday by the UN Food and Agriculture Organisation.

The UN body said butter prices rose 14% last month because of higher demand for the fat and lower dairy exports from major producers.

Simon Clapp, from Brue Valley Farms near Glastonbury where they make butter and cheese for the likes of M&S, Waitrose and Aldi, told BBC Radio 5 live: "It's getting pretty tough, there's a shortage of fats across Europe and we're part of that.

"Since Brexit, the pound has weakened, so it's made products here more attractive, so cream is going abroad.

"We're seeing historic prices even above historic prices we've seen in the past - We've never been in this territory.

"This time last year, we'd spend 80p for cream to go into butter - now it's up to £2.50, £2.60."

The National Farmers' Union said the "constant boom-and-bust dairy market cycle" helped "no-one, most of all farmers".

spokesman for industry body Dairy UK said there had been "significant increases" in wholesale prices for butter and cream recently.

It added: "To what degree price increases are transmitted to consumers is a matter for retailers."

It said the global oversupply of milk less than two years ago had resulted in a "difficult time for farmers".

"This illustrates the fact that dairy markets are inherently subject to fluctuations and a sudden surge in milk production, or unseasonable weather which depresses production, can have a significant effect on wholesale prices for commodity products like butter and cream," Dairy UK said.

The National Farmers Union said while there had been "record prices" for wholesale cream and butter in recent weeks, farm-gate prices had failed to keep up.

According to the union, the "lack of strong upward movement in farm-gate milk price" was "extremely concerning".

"That said, scaremongering about lack of milk supply going forward only serves to concern consumers," the union said.

"It's no surprise that milk buyers are worried about milk volumes falling," it added.

Confidence within dairy farming is at an all-time low - mistrust in the market dynamics and suspicion about how milk buyers are treating their supply base coupled with the lack of direction on the impact of Brexit on the dairy sector."

In a statement, the Department for Environment, Food and Rural Affairs said that while farm-gate milk prices had fallen by 0.6% per litre in May 2017 compared with the previous month, they had risen by 31% compared with May 2016.

It also said UK milk production increased by 4.7% in May compared with April, almost equalling production in May 2016.


It's not the first time in recent years that we've had dark warnings of no cream with our mince pies. But hearing it from the boss of the world's fourth-largest dairy company carries some weight.

Speaking to the National Farmers' Union, the prospect of an actual shortage seems to be overblown.

But it's impossible to ignore the doubling in the price of cream and butter over the past year - though no one can quite pinpoint why it's happening.

Since butter featured on the front cover of Time Magazine in 2014, its popularity has soared and demand for it is strong. In America, McDonald's has recently switched from margarine to butter. And others are following suit.

We're drinking less skimmed milk, which means there is less cream which was taken from it.

There's speculation in the UK that manufacturers are stockpiling butter and cream as the price rises - pushing it up further.

On the supply side, the National Farmers' Union says farmers are wary of upping production too much because they fear another price crash - and the uncertainty caused by Brexit.

For consumers, the impact is there - but less dramatic. A 250g block of butter currently costs £1.49, and a year ago it was £1.35, according to the Office for National Statistics.


Tuesday, 4 July 2017

We thank you ...

Would you believe we are now in July ... the year is flying by.

The low carb team have been busy working hard posting a wide selection of articles, and will continue to do so.

We enjoy ... presenting articles, news items, thoughts, recipe ideas, some music and even a cartoon every now and then for all to read. It is a mix which we hope includes something for everyone to read and enjoy!

We firmly believe in the LCHF lifestyle.

We would like to to say a big thank you to ALL our readers, and those who do take time to stop and leave a thought or comment, you are appreciated.

Included here are just a few thank you's from the many different countries who use this blog, with some apologies, because we know there are many languages that do not appear here.

THANK YOU to all.

merci, danke, tak, terima kasih, xie xie, grazie, dziekuje, obrigado, spasibo, gracias, tack, tesekkür ederim, do jeh, Дякую, thank you.

Good Luck and Good Health To All

From Jan, Eddie and Graham - 'the low carb team'

Monday, 3 July 2017

THIS keto diet plan offers ‘superior’ weight loss - according to Australian dietician

THE KETO diet offers ‘superior’ weight loss, according to Australian a dietician. The ketogenic diet is a high-protein diet which involves cutting carbohydrate foods from your diet.

The keto diet is like the once popular Atkins diet, in that it promotes eating low carb foods.

The diet involves limiting carbs to 50 grams or less, which puts the body into a state of ketosis.

While the Atkins diet works in phases, the keto simply involves cutting the amount of carbs you eat right down.

For that reason it is much more simple for dieters to follow - and now one nutritious hs claimed the diet helps with superior weight loss and could help with epilepsy and seizures.

Susie Burrell is a dietician and nutritionist with two Honours degrees in Nutrition & Dietetics and Psychology.

She has told dieters that there are many benefits to the diet plan.

She wrote for of the keto diet: “With their superior weight loss and associated reductions in inflammation in the body, there are a number of benefits, particularly for individuals with high blood glucose levels, fatty liver and significant amounts of weight to lose.”

She also said: “There is no evidence to show that keto diets are damaging to the body.”

She advocates avoiding foods like bread, cereals, pasta, rice, sugar and even fruit during the diet to quickly drop weight.

The theory is that if dieters train your body to run off fat then they can achieve better weight loss.

What is ketosis?

Ketosis is a state that the body goes into if it doesn’t have it usual source of energy - carbohydrates.

The body then turns to ‘ketones’ to create energy.

Ketones are created from the liver and are converted from fat.

So how do you know you’re in ketosis?

It is possible to measure it by testing urine, blood or breath samples, but there are also some telltale symptoms which don’t require any testing.

Look for a dry mouth and increased third, increased urination and ‘keto breath’ - this is due to a ketone body called acetone escaping via the breath and can make a person; breath smell fruity.


Cherry tomato mozzarella clafoutis

179287 HERO

Clafoutis, also sometimes spelled clafouti, is a baked dessert which originated in the Limousin region of south-central France. Its name, which derives from the word clafir, meaning “to fill,” provides an accurate hint as to its preparation, which involves lining a dish with cherries and then “filling it up” with a batter mixture. A traditional clafoutis is always made with cherries, although many cooks have adapted the dish to center around their favourite fruits or even savoury ingredients like this one here ...

Serves Four
275g mozzarella
200g cherry tomatoes, halved
2 cloves of garlic
1tbsp thyme
15ml olive oil
1tsp sugar
275ml milk
3 eggs
2tbsp flour
sea salt
freshly ground pepper

Preheat the oven to 200°C.

Grease a pie dish and arrange the cherry tomatoes on the base, drizzle with the oil, sprinkle with thyme, garlic, seasoning and sugar. Place in the oven and cook for ten minutes.

In a bowl, beat together the milk, eggs and flour to form a smooth batter. Place the mozzarella on the base of the pie dish integrated with the tomatoes. Add the batter, place in the oven, reduce the temperature to 180°C and bake for 25 minutes, serve immediately.

Each serving:
Carbohydrate 11.1g Protein 21.8g Fibre 1.2g Fat 23g

From an original idea here

If you would like to see a low carb fruit clafoutis look here

All the best Jan

Sunday, 2 July 2017

Pork with orange and poppy seed salad

Well pork, orange and poppy seeds can make a colourful and tasty plate of food, with the welcome addition of runner beans, cucumber and some crumbled feta cheese, who can resist!

Serves Four
30ml (2tbsp) oil
1tsp smoked paprika
4 pork shoulder steaks
225g (7 1/2oz) runner beans, sliced
6 small oranges, peeled and sliced
1 cucumber, halved lengthways and sliced
1 red chilli, deseeded and sliced
4tsp poppy seeds
100g (3 1/2oz) feta, crumbled
handful fresh coriander, chopped

1. Mix 1 tbsp. oil with the paprika and brush the steaks. Heat a frying pan over a medium-high heat and cook for 4-5 minutes, until cooked through, with no remaining trace of pink. Remove from the pan, cover with foil and leave to rest.
2. Place the runner beans in a saucepan and cook for 3 minutes. Drain and transfer to a large bowl.
3. Add the oranges, cucumber, chilli, poppy seeds, feta and coriander, then stir gently to combine.
4. Divide the salad onto plates and top with the sliced pork steaks.

Each serving:
Carbohydrate 18.7g Protein 41.8g Fibre 5.9g Fat 20g

From an original Tesco Real Food recipe here

Sejal Sukhadwala writes Poppy seeds "are the tiny, edible blue-grey or ivory-coloured seeds of the poppy flower. The former are more common in European cookery; and the latter in Indian cuisine. Although the poppy is the source of opium, its seeds lose their narcotic characteristics as they ripen.

Buyer's guide:
White poppy seeds are not widely available, but you will find them in Indian grocers.

Store in an airtight container in the refrigerator to prevent them from becoming rancid.

Because they’re so small and have a tendency to stick together, poppy seeds are often dry-roasted, or soaked and ground before use to make them easier to handle. In Central and Eastern Europe, they are sprinkled onto cakes, breads, biscuits and bagels, and added to potato, egg, pasta, cream and cheese dishes. In India, they are used as a spice or as a thickener in curries."

We bring a variety of recipe ideas to 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.

All the best Jan