Meanwhile back in 2019 !

Like many families, due to the current Covid 19 restrictions, we are seeing our family courtesy of the internet, and are so thankful that we can. But looking back to last year, I can remember a lovely outing to Mudeford where these gulls were 'Diving for Dinner' - see here

four of our grandchildren hoping they will catch some crabs
I seem to remember they did

and youngest grandson being so patient feeding the ducks

Thank goodness for photographs and lovely memories

The best things in life

are the people we love,

the places we've been,

and the memories we've made 

along the way.

I'm certainly looking forward to seeing them all in the summer, if Covid 19 restrictions allow! I'm sure we will enjoy an ice lolly/popsicle, or two, together -  these white chocolate raspberry ones are nice, they are low carb and dairy free, recipe can be seen here

All the best Jan

Vegan Choices : Lower Carb Recipe Suggestions

As regular readers know, this blog brings a variety of articles, studies, thoughts, music and recipes! It is presented in a magazine style - we hope something for everyone. Our main focus is about the Low Carb Higher (Healthy) Fat lifestyle, LCHF for short, and you can read/find out more about that here

In recent months we have seen that more and more we have regular readers, and followers, who choose to eat vegetarian or vegan. I recently posted five vegetarian meal choices here, today I post some vegan choices.

Falafels
Plant-based alternative to meat that's low-carb, high-protein and tastes great.

Just switch the spices for the falafel to make Italian; Greek; or Mexican flavoured keto vegan meals.

All versions are easy to make and freeze well.

more details here

Kebab Wraps with Garlic Sauce

These colourful low-carb vegan kebab wraps are a healthy and delicious plant-based protein source.

Perfect for lunch or dinner, a low-carb twist on a Middle Eastern delicacy.

more details here

Tempeh Burger with Portobello Bun

You’ll need two hands to tuck into this incredible lower carb vegan burger.

Tender, juicy and flavourful tempeh patties are topped with juicy fixings

and cradled between an easy Portobello mushroom bun.

more details here

Kale and Spinach Soup

Kale and Spinach are both very nutritious vegetables.

Why not try them together in this Vegan Style Kale and Spinach Soup.

more details here

Vegan power-balls with courgetti and cashew cheese

This popular recipe, uses ready-made courgetti, (or make your own), a tangy no-cook tomato sauce,

juicy 'meatballs' made with mushrooms, sundried tomatoes and sticky dates, 

topped with a sprinkling of cashew vegan cheese.

more details here

flowers just go with any meal don't they!

Dear reader, this blog offers a wide variety of recipe/food ideas, not all may be suitable for YOU. If you may have any food likes / dislikes, 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

Fish contains important nutrients : Three recipe suggestions

Fish is among the healthiest foods on the planet. It is loaded with important nutrients, such as protein and vitamin D. Fish is also the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain. Fish is delicious and easy to prepare, for this reason, it should be relatively easy to incorporate it into the diet. Eating fish 1-2 times per week is considered sufficient to reap the benefits. If possible, choose wild-caught fish over farmed. Wild fish tends to have more omega-3's and is less likely to be contaminated with harmful pollutants. That being said, even if eating farmed fish, the benefits still far outweigh the risks. All types of fish are good for you.

Searching for some fish recipe ideas?

Here are three you may like to try

Fish Casserole with Mushrooms and French Mustard

more details here

Easy Bake White Fish With Leeks and Cheese

more details here

Fish Omelette : For Lunch, Tea or Supper

more details 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

Ya gotta larf

Eddie

Balsamic Pork with Olives : Mid-week Meal

Pork can make a nice mid-week meal, and is usually reasonably priced. If you've had a busy day you may not want to spend too long in the kitchen cooking dinner, so this recipe suggestion - ready in about 20 minutes - may be just what you are looking for!

Ingredients

Serves Four

3 tbsp olive oil
3 tbsp balsamic vinegar
1 tsp Dijon mustard
2 garlic cloves, crushed
4 boneless pork loin chops
2 handfuls green olives, pitted and halved
large handful basil, chopped
Method
1. Mix the oil with vinegar, mustard and garlic. Score the meat on both sides, season, then put into a dish. Pour over the balsamic mixture and leave to marinate for 5 mins

2. Heat a griddle pan until very hot. Lift the pork from the marinade, scraping off any garlic, then cook for 4/5 mins on each side. Remove the meat and keep warm. Pour the marinade into the pan with the olives, cook for 2 mins, then stir in the basil. Pour any juices from the pork into the pan, drizzle the sauce over the pork and serve.

Nutrition Per Serving

Fat 41g Protein 27g Carbs 2g

From an original recipe here

Serving suggestions

please note - these are not included in nutrition figures above, if you are diabetic best to choose a lower carb serving suggestion and not the pasta! 

Mashed Swede/Rutabaga, Courgetti, Broccoli, Cauliflower Cheese, Green bean salad, Pasta, 

Did you know

"True Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made with grape must (juice) that is simmered to make a concentrate, allowed to ferment, then, for a minimum of 12 years, matured in barrels of progressively decreasing size, made from different woods in order to impart different flavours. The result is dark, rich and syrupy and to be used very sparingly.

The real thing will be marked with 'tradizionale' and/or DOC and will be expensive. But, you can also buy the more affordable, industrially made 'aceto balsamico di Modena', which uses vinegar as well as grape must; as it's not aged for so long, the flavours won't be as strong. 

Choose the best

For the real deal, always look for the trems tradizionale/DOC or aceto balsamico di Modena. Very cheap balsamic vinegars are just masquerading as either of the above and will have been coloured and flavoured with caramel - although they're fine for salad dressings and glazes, they won't have the authentic intensity of flavour. 

Store it

In a cool, dark cupboard."

Above words taken from article here

Dear reader, not all the food and recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

DIABETES NEWS : Diabetes Canada publishes paper endorsing a low-carb option

Franziska Spritzler, RD, CDE on Diet Doctor site writes

"As research supporting the benefits of low carb for diabetes continues to mount, this way of eating continues to find favour among mainstream diabetes organizations worldwide. 

In April of 2019, The American Diabetes Association published a consensus report not only endorsing low carb as an option but also acknowledging that reducing carbohydrates is the most effective way to lower blood sugar, regardless of overall diet. 

A short time earlier, Diabetes UK and Diabetes Australia also published reports that were favourable to low carb for people with diabetes. 

Now, Diabetes Canada has released a paper supporting low-carb diets as an effective option for type 1 and type 2 diabetes management:

Canadian Journal of Diabetes: Diabetes Canada position statement on low carbohydrate diets for adults with diabetes: A rapid review

In their 2018 Clinical Practice Guidelines, Diabetes Canada maintained its recommendation that people with diabetes should consume about 45-60% of their calories from carbs. This would be roughly 225-300 grams of carbs daily for someone eating about 2,000 calories a day.

But after reviewing the most up-to-date evidence and considering the recent shift in thinking among other diabetes organizations worldwide, Diabetes Canada is formally recognizing the benefits of low-carb diets for lowering blood sugar and managing weight. 

One question people with diabetes — along with diabetes clinicians — may have is, “how low carb?” Admittedly, “low carb” is a pretty broad term. For some people, eating 130-150 grams of carbs per day might be considered low carb.

However, this report didn’t specify a minimum amount of carbs but limited the maximum amount to 130 grams. And the authors pointed out that very-low-carb diets (defined as less than 50 grams per day) may be particularly beneficial for those with diabetes: 

The review further suggests that very low-carb diets may be superior to comparator (higher-carb) diets for improving glycemic control, body weight and can reduce the need for medications in the short term (up to 12 months).

The authors stated that more research is needed to determine the long-term effects of carb restriction for diabetes. They also emphasized that it’s very important for people with diabetes to work with their healthcare provider to manage insulin and other medications when eating low carb. Hypoglycemia is a major concern.

Yet the overall conclusion is decidedly supportive of carb restriction as a viable option:

Healthy low- or very-low-carb diets can be considered as one healthy eating pattern for individuals living with type 1 and type 2 diabetes for weight loss, improved glycemic control and/or to reduce the need for antihyperglycemic therapies.

At Diet Doctor, we applaud Diabetes Canada for this move. It’s encouraging to hear that Canadians with diabetes will be presented with a low-carb option that can help them achieve better blood sugar control with less medication, improve their health, and increase their quality of life.

And as a registered dietitian and certified diabetes educator who has supported carb restriction for people with diabetes for more than nine years, I am thrilled that Canadian clinicians will be able to provide low-carb guidance to their patients without fear of deviating from standard recommendations."

The above from Diet Doctor site here

Diabetes News : Related Posts

New “real world” study confirms benefits of a self-selected low-carb lifestyle for type 2 diabetes - here 

How Low Carb Can Help, plus a favourite low carb recipe - here

Introduction to low-carb for beginners - here

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

All the best Jan

Vegetarian Choices : Five Recipe Suggestions

Now, I enjoy eating meat, but I know there are readers who do not. In fact a friend of mine makes it a rule to go 'meatless' one evening each week! We each have to choose our eating choices, habits etc and which recipes we include in our meal plans.

This blog does offer a wide variety of recipe ideas, for your consideration, and by doing this it should be pointed out that not all may be suitable for YOU. If you may have any food likes / dislikes, 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 ...

Now, having said that, many have tried one, or all, of these five recipe suggestions and say they are tasty dishes, perhaps you may give one/some a try soon!

Posh Roasted Vegetables : The Mary Berry Way

This vegetarian recipe suggestion from Mary is a different take on a classic ratatouille with the vegetables arranged prettily in a dish, and you serve it in slices. More details here

Aubergine / Eggplant Melts

Choose a glossy, plump aubergine (eggplant) to make this warming vegetarian main course.
More details here

Celeriac and Walnut Gratin

This dish does make a great vegetarian main meal, or you can have it as a side dish;
the choice is yours dear reader. More details here

Greek Artichoke Cauliflower Rice Salad

This low carb cauliflower rice salad is simple to make and is always a huge crowd pleaser.

More details here

Soup au pistou with walnut pesto
A bowl of vegetarian deliciousness, this is a classic Provençal vegetable soup, 

with a rich, earthy walnut pesto twist.

Perfect for warming up cooler nights. More details here

Hope you enjoy these choices

All the best Jan

A nice quiet Sunday ...

Even in these times of Covid 19 when life for many is not easy,

I was determined to have a nice quiet Sunday, allowing myself just one distraction-

which will be a little later ...

a Skype session with family … thank goodness for the internet.

So after a wonderful breakfast

a slice of low carb bread, with avocado and poached eggs

followed by some nice easy 'chores' 

I sat down with a cuppa and a book

In 1940, Helene, young, naïve, and recently married, waves goodbye to her husband, who has enlisted in the British army. Her home, Guernsey, is soon invaded by the Germans, leaving her exposed to the hardships of occupation. Forty years later, her daughter, Roz, begins a search for the truth about her father, and stumbles into the secret history of her mother's life.

Written with emotional acuity and passionate intensity, Island Song speaks of the moral complexities of war-time allegiances, the psychological toll of living with the enemy and the messy reality of human relationships in a tightly knit community. As Roz discovers, truth is hard to pin down, and so are the rights and wrongs of those struggling to survive in the most difficult of circumstances.

Of course, later in the day we will need a tasty meal, how about

Turkey Bake, with Broccoli and Mushrooms in a creamy sauce

recipe details are here

Dear reader, I hope you enjoy your Sunday. Perhaps you were able to sit and read a favourite book, or do some art and crafts, or enjoy an online Church Service... feel free to share your day in the comments.

Please note that, not all the food and recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. 

All the best Jan

Crustless Asparagus Quiche ... it really is great low carb food !

Yes, fresh asparagus is great ... fresh green beans are great, lets face it fresh vegetables are really good and we each have our favourites. However, on the odd occasion, I do sometimes use frozen or tinned ... like in this recipe.

Ingredients:

Serves 2-4
6 eggs
6 tablespoons of double (heavy) cream
One tin of whole asparagus spears 244 grams
1 heaped tablespoon of Jalapenos green peppers for extra zap - optional
Salt and pepper to taste.

Method:
Mix the eggs and cream together well in a bowl or Pyrex jug
Pour into a non stick baking dish 8" x 1.5"
Place the asparagus spears and optional Jalapeno green peppers
Place into a pre heated oven at 190C / Gas 5 and cook for twenty minutes.
Serve with a mixed salad.
Great low-carb food.

Check that the quiche is properly cooked by placing a knife in the centre, it should come out clean.
Also, as ovens vary just keep an eye on the quiche while cooking.
This quiche tastes delicious eaten hot or cold.

... now please excuse me as I sit down and enjoy!

Dear reader, please note that, not all the food and recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Cliffs and Candy Tuft ... a wonderful combination

Currently in England (but not the whole UK) we have been allowed to travel in our car to an open car park (they still are not all open) park and then enjoy a walk. Up until then Eddie and I had just enjoyed walks around the garden and nearby neighbourhood, but with the change in Covid 19 restrictions we thought we'd venture a little further. We decided to ride up to our local cliff top, and as well as the view of the Isle of Wight and The Needles (click on the picture to enlarge) it was the beautiful pink candytuft which also caught our eye. Carrying a moblie phone with camera is so handy!

Candytuft (Iberis) is an evergreen perennial that gets its name from the fragrant umbels of blossoms that cover it from late spring to early summer—so much so that the foliage is sometimes obscured. Because this plant forms such a compact mat of foliage, it works well at the front of a border. These ground-hugging perennials are actually considered sub-shrubs. Candytuft is also deer resistant, extremely drought-tolerant, and low maintenance which makes it suitable for use in rock gardens or very dry areas of the garden... and is very often seen on cliff tops!

The Needles from the cliffs inshore, showing the Needles Lighthouse

image from here

After our little outing it was back for a welcome cuppa, tea for me coffee for Eddie, and low carb black forest gateau always taste good, see recipe details here

Dear reader, this blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, cartoons, music and recipes!

However, not all the food and recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Ya gotta larf

Ok I'll get me coat.

Eddie

Wildlife Photography 2020 ... such fun !

From time to time we post something completely different … 

Like these photographs from the 2020 Comedy Wildlife Photography Awards

'Rough Night'

Photographer: Anthony Bucci

'The hysterics!'

Photographer: Manoj Shah

'Confused'

Photographer: Johan Siggesson

Catch Me If You Can'

Photographer: Annelie Henn 

Founded by photographers and conservationists Paul Joynson-Hicks and Tom Sullam, the Comedy Wildlife Photography Awards is an annual competition that showcases some of the funniest wildlife images. As I post this today, 14 May 2020, the competition is still open, but you can see the above four images and more of some of those received so far... please use this link  here 

Why not share your favourite in the comments below! 

As well as these four I quite liked 'True Name' 'Hide and Seek' and 'Beach Bums'

You can see them here

All the best Jan

Emergency Food Lists : Low Carb and Keto

I don't know how you are finding things, but in the midst of Covid 19 shopping and some supplies are not always easy to get hold of. Are there some items you cannot get? Let us know in the comments ...

But if you need to stock up on low-carb and keto emergency food? What should you keep in a low-carb pantry or a low-carb freezer to be prepared and avoid the chaos?

Well Libby at 'Ditch the Carb's site has come up with some helpful suggestions, which I list here. She also gives her reasons why these items have been selected and shares some recipe ideas, please see link below.

Leftovers Are King

Frozen Meat

Eggs

Nuts, Seeds & Shredded Coconut

Sweeteners

Full-Fat Dairy

Canned goods for baking

Drinks

Frozen Seafood

Frozen Vegetables

Nut Butters

Frozen Berries

Almond Flour

Pork Rinds

Pre-Shredded (Grated) Cheese

Beef Jerky/Biltong

Olive Oil

Frozen Cauliflower Rice

Pepperoni

Bacon

Chicken

Canned Tuna

Frozen Prawns

Canned Soup

Tomato Paste

Coconut Flour

Canned Coconut Cream

Dark Chocolate

Cocoa Powder

Herbs, Spices, Curry Paste, Salt and Pepper

Why not go across to read more about these suggestions, use this link here

Related Post

Low-Carb Pantry Essentials, see here

Dear reader, this blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, cartoons, music and recipes!

However, not all the food and recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Chicken Breast stuffed with spinach and artichoke : Keto : Low Carb

A spinach and artichoke filling is stuffed into a chicken breast and baked. Result? A creamy, savoury centre surrounded by moist chicken and crispy skin. Served with a refreshing, light side salad it is gourmet keto fare you can easily make at home. 

Ingredients

Serves Four

9g carbs per serving

Chicken breasts
4 chicken breasts, bone-in with skin (about 8 oz each)
4 oz. (110g) cream cheese, softened
2 tbsp mayonnaise
2 garlic cloves, minced
2 oz. (50g) mozzarella cheese, shredded (grated)
2 oz. (50g) parmesan cheese
10 oz. (275g) canned artichokes, chopped and drained
4 oz. (110g) frozen spinach, chopped
1 tsp chili flakes (optional)
¾ tsp salt
¼ tsp ground black pepper
2 tbsp olive oil, for the baking dish and on top of the chicken
Dijon vinaigrette
3 tbsp olive oil, extra virgin
1 tbsp white wine vinegar
1 tsp Dijon mustard
salt and ground black pepper to taste
Salad
1 Romaine (Cos) lettuce head, chopped
12 cherry tomatoes, cut into quarters
½ red onion, divided and thinly sliced

Instructions can be seen here

Romaine, or Cos lettuces as they are also known, have a long, oval head of tightly packed crisp leaves.
Little Gem is a miniature version.

Cos Lettuce is believed to have originated on the Greek Island of Kos.

Romaine (Cos) lettuce is an excellent source of vitamin A (in the form of carotenoids), vitamin K, folate and molybdenum. In addition, romaine lettuce is a very good source of dietary fibre, manganese, potassium, biotin, vitamin B1, copper, iron and vitamin C. It is also a good source of vitamin B2, omega-3 fatty acids, vitamin B6, phosphorus, chromium, magnesium, calcium and pantothenic acid. 

Romaine (Cos) lettuce will keep for five to seven days. To clean lettuce, first remove the outer leaves and with one slice cut off the tips of the lettuce since they tend to be bitter. Chop the remaining lettuce to the desired size and discard the bottom root portion. Rinse and pat dry or use a salad spinner if you have one available to remove the excess water.

Read more here

Some other recipe suggestions

Chicken, Mozzarella and Parma Ham, a delicious low carb meal - details here

Chicken Breasts Stuffed with Roasted Red Pepper, Capers and Herbs - details here

Aubergine / Eggplant Melts, they are low carb, keto and vegetarian - details here

Greek Artichoke Cauliflower Rice Salad, low carb, keto, gluten-free, vegetarian and vegan - details 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