'Washing dishes the easy way : 6 clean-up tips everyone should know' : No dirty dishes day

It's Tuesday already, don't the days go by quickly. We’re now on the 138th day of the year, and have 227 days left! Goodness! Apparently today (May 18th) is No Dirty Dishes Day. I'm not sure where the ideas for these days originate from, if you know do please share in the comments. 

As it's 'No Dirty Dishes Day' it's all about going 24 hours without washing your dirty dishes. Perhaps it's meant to help conserve water, but could you leave your dirty dishes piled up for 24 hours, I know I couldn't.

With dirty dishes in mind I share some tips about, 'Washing dishes the easy way: 6 clean-up tips everyone should know'. So save water and elbow grease with these tips for every kitchen.

Use a dishwasher as often as you can
If you're running the dishwasher a lot, don't fret. It may seem like handwashing dishes after meals and snacks is easier, faster and more conserving way to go, but you'd be surprised.

Let dirty dishes soak
Gross, but effective. After loading the dishwasher, you can let your hand wash items soak rather than spend minutes (and gallons of water) washing them over and over under the running faucet. You can soak them one at a time, or fill the sink a little and let them marinate. You don't need a full sink to soak dishes effectively.

The best way to do this is to lather all your dishes at once. Then, plug the sink and run some hot water over all of them. Turn the faucet back on only when you're ready to rinse everything. Your dishes do need clean water to be sanitary, but soaking them all together in a few centimetres of dishwater isn't a health risk as long as you soap and rinse well at the end.

Organize your sink
If you are going to soak dishes, there should be a method to your madness. It might sound odd, but stacking and nesting dishes inside one another is one way to save water. You'll soak everything without filling each bowl up with its own water.

While you won't want a stack of dishes to sit in your sink for days on end, nesting them is a good way to make the work go faster -- and use less water, too.

For example, the hot soap and water surrounding the forks and small dishes sitting inside a larger bowl will begin dissolving bits of stuck-on food, which will make it that much easier to clean.

Ditch the disposal
In-sink garbage disposals are an easy way to get rid of gunk, but they also require running water in order to operate safely. Try this instead: scrape your food into the trash or a compost receptacle rather than the garbage disposal.

It's faster, and you avoid forgetting which food items should never be put down a disposal, like bones and fruit pits. Scraping food into the trash will keep you from unintentionally harming your sink's disposal system or clogging your drain.

Swap your sponge for a pot scraper
If you hate soaking and scrubbing dishes, you're not alone. A pot scraper could help. It's a reasonably priced, handy piece of plastic that can tackle stuck-on food.  The pot scraper's hard (often silicone) edge and angled surfaces give you more leverage when it comes to taking crud off those pans.

You can also use it as a generalized scraper after meals. Just scrape food off each plate before you put it under the faucet. Do this before the food has a chance to dry onto the plate. The more work you get done before you need to lather and rinse, the better.

Soap and shake
It might not be as fun as it sounds, but this method of washing your dishes could save you some serious cleaning time. Simply add soap and hot water to any containers you're washing, snap on the lids and shake them periodically. Think of it as a handmade dishwasher.

You'll only put water in the containers once, and agitating the soap every so often will get every inch clean -- or at least cleaner than you otherwise would. After getting out most of the peanut butter or oil, stick it in the real dishwasher as you normally would. This only works with items that have a lid, so don't go spinning suds around your kitchen from an empty bowl."

These words and more from article 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, music and recipes!

Please note, not all recipe suggestions 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

Lemon Cheesecake Cookies / Biscuits : Low Carb / Keto

May I offer you a low carb/keto lemon cheesecake cookie/biscuit. They are soft, buttery and fluffy ... and one may not be enough!

Ingredients

24 servings
1 tbsp chia seeds
2½ tbsp water
½ cup (4 oz./110g) unsalted butter, softened
½ cup (4 oz./120g) cream cheese, softened
½ cup (110g) erythritol (use a little less if you do not like things too sweet)
1 tsp vanilla extract
1 tsp lemon zest
½ tsp baking powder
¼ tsp salt
3 cups (12 oz./325g) almond flour

Instructions

can be seen here

Recipe Tips

Convection oven; if you are cooking in a convection oven, the baking time will be a few minutes less. Keep an eye on the cookies to make sure they don't brown too much on the top.
Storing; these cookies can be stored in the refrigerator for up to 5 days and in the freezer up to 2 months.

Related Low Carb/Keto Recipe Suggestions

Swedish Hazelnut Cookies/Biscuits - more details here
Low Carb Chocolate Chip Cookies - more details here

Oreos Cookie Biscuits, Keto / Low Carb Recipe - more details here

Dear reader, a variety of recipe ideas are 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.

All the best Jan

Celery - Healthy Benefits of Adding it to Your Diet

Five Healthy Benefits of Adding Celery to Your Diet

At just 10 calories a stalk, celery’s claim to fame may be that it’s long been considered a low-calorie "diet food." But crispy, crunchy celery actually has a number of health benefits that may surprise you. Here are five reasons you should consider adding celery to your diet, plus a few recipes to make it easy.

1. Celery is a great source of important antioxidants.
Antioxidants protect cells, blood vessels, and organs from oxidative damage.
Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. It’s also a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract, cells, blood vessels, and organs.

2. Celery reduces inflammation.
Chronic inflammation has been linked to many illnesses, including arthritis and osteoporosis. Celery and celery seeds have approximately 25 anti-inflammatory compounds that can offer protection against inflammation in the body.

3. Celery supports digestion.
While its antioxidant and anti-inflammatory nutrients offer protection to the entire digestive tract, celery may offer special benefits to the stomach. Pectin-based polysaccharides in celery, including a compound known as apiuman, have been shown to decrease instances of stomach ulcers, improve the lining of the stomach, and modulate stomach secretions in animal studies. And then there’s the high water content of celery — almost 95% — plus generous amounts of soluble and insoluble fibre. All of those support a healthy digestive tract and keep you regular. One cup of celery sticks has 5 grams of dietary fibre.

4. Celery is rich in vitamins and minerals with a low glycemic index.
You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.

5. Celery has an alkalizing effect.
With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods — not to mention the fact that these minerals are necessary for essential bodily functions.

Tips for Buying and Storing Celery
Sturdy stalks. Look for celery that has sturdy, upright stalks. They should snap easily when you pull them, not bend.
Crisp leaves. Leaves should be crisp and fresh, ranging in colour from pale to bright green. Avoid celery with yellow or brown patches.
Wait to chop. Chop celery just before cooking or serving to maintain nutrients. Even celery that has been chopped and stored for just a few hours will lose nutrients.
Steam it. Steamed celery will retain flavour and almost all of its nutrients.
Eat in five to seven days. Eat fresh celery within five to seven days to enjoy its maximum nutritional benefits.
Eat the leaves. Don’t discard the leaves — that’s where celery has the most calcium, potassium, and vitamin C. But because they don’t store well, consume celery leaves within a day or two of purchase.

In addition to its many health benefits, celery is a versatile veggie. You can eat it raw or cooked, and it makes a great addition to smoothies, stir-fries, soups, and juices.
Words above from article here

We bring a variety of articles and recipe ideas to 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

Creamy Paprika Chicken : The Mary Berry Way

I think many will agree that this Mary Berry recipe for a creamy paprika chicken is one that will please. A quick and comforting meal perfect served with young spinach or green beans. You could also add some plain boiled rice or creamy mash, however, the lower carb alternative cauliflower rice is very acceptable.

Ingredients

Serves Four
4 small chicken breasts, without skin or bone
150ml/5¼fl oz double (heavy) cream
For the marinade
1 tbsp Worcestershire sauce
1 tbsp runny honey
1 tbsp paprika
1 tbsp grainy mustard
To serve
young spinach or green beans
boiled rice, cooked or creamy mash (lower carb alternative would be cauliflower rice)

Method
1. Lay the chicken breasts on a clean work surface. Cover with cling film and gently beat with a rolling pin or meat mallet until 1cm (0.75in) thick.
2. Mix the marinade ingredients on a large flat plate then lightly spread each chicken fillet with the mixture and season. Leave to marinate for 10-20 minutes if times allows.
3. Heat a large non-stick frying pan. Add a little oil and gently fry the chicken breasts for just under two minutes each side or until just done. To check for doneness take a thin slice off one side of a breast. If the flesh is white it is cooked. Take care not to overcook.
4. Remove any surplus oil from the pan with kitchen paper, then measure the cream into a jug and mix with the leftover paprika mixture from the plate.
5. Pour the paprika cream into the pan around the chicken. Allow to bubble up and reduce slightly. Serve with young spinach/green beans and plain boiled rice, or creamy mash; although low carbers may prefer to serve cauliflower rice.

From recipe idea here

Mary Berry, is one of the best-known and respected cookery writers and broadcasters in the UK. She describes her cooking style as 'family' - practical, healthy recipes that incorporate lots of fresh ingredients.

'Posh Roasted Vegetables - The Mary Berry Way'

You may have seen this popular vegetarian recipe suggestion from Mary before.

It is a different take on a classic ratatouille with the vegetables arranged prettily in a dish,

and you serve it in slices, see here

A variety of recipe ideas are 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.

All the best Jan

Ten Healing Spices To Have In Your Kitchen

James Colquhoun at Food Matters writes, "that food is medicine, but this goes much further than just your main ingredients. What spices you choose to add to your dish can make a world of difference as spices have many powerful healing benefits.

With herbs and spices being the key to healing for thousands of years, which healing spices are best kept close at hand in your kitchen? Here is a list of the top ten healing spices you should have well-stocked at home!

1. Turmeric
Why it’s good for you; Turmeric can help reduce inflammation, reduce the risk of arthritis, Alzheimer’s, and heart disease. One study in healthy middle-aged volunteers showed that taking 80mg of curcumin, a component of turmeric, a day for four weeks reduced markers of inflammation and oxidative stress.
How to eat it; Turmeric highlights teas, juices and smoothies, it is great in a healing nut milk latte, as a dip that you can put on practically anything, and how about in scrambled eggs!

2. Cumin
Why it’s good for you; Cumin is a delicious spice that can help you lose weight and increase your metabolism. It also aids in relieving congestion and indigestion.
How to eat it; You can purchase cumin as a powder, but it's nice to buy cumin seeds whole and grind them in a mortar and pestle. There’s something wonderful about smelling freshly ground cumin and knowing how much good it will do for your body when you consume it. Cumin is a staple in most curries and Indian dishes, but is also great in scrambled eggs and healing teas.

3. Cayenne
Why it’s good for you; Cayenne is yet another powerful spice that has been used medicinally for thousands of years. Made from the cayenne pepper, the key ingredient in this spice, capsaicin, boasts many health benefits. Capsaicin is known to help boost the metabolism, lower blood pressure by relaxing the vessels, and even helps with osteoarthritis.
How to eat it; Though you can purchase capsaicin creams, it’s much easier to add a sprinkle of cayenne to your food to receive the benefits, and because this is such a powerful spice, it doesn’t take much! Just give this Metabolism-Igniting Pumpkin Juice a try - it only takes ¼ tsp of cayenne to make a world of difference.

4. Paprika
Why it’s good for you; Paprika is a pepper-based spice full of antioxidants that helps fight a range of diseases due largely to its ability to fight oxidative stress.
Paprika helps reduce inflammation and may be able to prevent and fight autoimmune conditions and some cancers.
How to eat it; Paprika is most popularly known as a key ingredient in Hungary’s signature dish, the goulash. It's also nice to eat paprika in healthy snacks, and this recipe for Smoked Paprika Rosemary Almonds is not only delicious but makes for a great gift!

5. Garlic
Why it’s good for you; Garlic is an antioxidant, antibiotic, and an aphrodisiac… despite the garlic breath, it can create! Garlic boosts the immune system, helps destroy free radicals and helps prevent heart disease by reducing atherosclerosis or hardening of the arteries, lowering cholesterol and lowering blood pressure.
How to eat it; For the greatest health benefits, after you chop or crush it, leave your garlic to sit for 5 minutes before cooking or eating to allow the health-promoting allicin to form. Garlic can be eaten raw or cooked in a variety of ways including pan-fried in a stir fry, included in your mash potato (or low carb vegetable swap), or roasted and eaten whole.

6. Black Pepper
Why it’s good for you; Not just a great addition to any meal, black pepper has great antidepressant properties as well as being an antioxidant with antimicrobial potential and gastro-protective modules. Additionally, black pepper activates free-radical scavenging and is also thought to be helpful in chemoprevention and controlling the progression of tumour growth. As if that wasn’t enough for this humble table seasoning, black pepper is also attributed to improving cognitive brain function, boosting nutrient absorption, and improving gastrointestinal functionality.
How to eat it; Black pepper is complementary to most savoury dishes, with most recipes suggesting a pinch of this healing spice to finish a dish. It can be incorporated into dips, dressings, salads, snacks, and dinners, preferring freshly ground black peppercorns.

7. Ginger
Why it’s good for you; In Ayurvedic medicine, ginger is known as a ‘natural medicine chest’ because of its time-tested digestion-friendly properties, as well as its ability to improve the absorption of essential nutrients in the body, clearing sinuses and congestion, relieving nausea, and assisting with joint pain due to its anti-inflammatory properties.
How to eat it; Ginger has a multitude of ways to be enjoyed, from tea to juice to baked goods, even pickled meal accompaniments, sweet treats, and in a stir fry, there’s plenty of options to get the health benefits from ginger. Some may like to drink ginger with water or in a juice perhaps a great way to start each day!

8. Cinnamon
Why it’s good for you; Sweet, delicious cinnamon is a spice you can enjoy guilt-free as it is a powerful antioxidant and can have a positive effect on your blood sugar levels, digestion, and immune system, as well as reducing blood cholesterol. When taken in strong doses, cinnamon has been known to reduce the risk of diabetes, cancer, and neurodegenerative diseases.
How to eat it; Cinnamon can be enjoyed with sweet and savoury dishes as well as in hot and cold beverages.

9. Cloves
Why it’s good for you; Cloves are great for curing cold-natured problems that affect the central nervous system as well as aiding digestion through increasing heat in the stomach and liver. Consuming cloves can aid in functions of the throat and speech, and strangely enough, cloves can help reduce hiccups!
How to eat it; For the hiccup cure, warm up a few cloves in a spoonful of butter or ghee and drink it. For other ailments, or to enjoy the strong flavour notes, try adding cloves to smoothies and hot chocolates.

10. Nutmeg
Why it’s good for you; Nutmeg has been used for centuries to alleviate pain, gastrointestinal disorders, heal skin wounds and infections, and it has a great calming effect. It’s also been reported as an aphrodisiac. Caution must be taken when consuming nutmeg, as too much can lead to unpleasant hallucinogenic effects.
How to eat it; You only need a little ground nutmeg as this spice is very flavoursome and its benefits can be found in just a sprinkle. Nutmeg is often used in festive baking and egg-nog drinks, but nutmeg can be used to spice up a number of food and beverages with a sprinkling on your fruits and vegetables."
The above article can be seen in full, with all relevant links here

Do you have any go-to spices for health remedies?

Dear reader, 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

Ginger Loaf, enjoy a slice with butter : Low Carb Recipe, so delicious

I know many who like ginger it's such a wonderful warm flavour. So today I'm sharing this Ginger Loaf recipe, by Julia McPhee. She uses a combination of fresh and powdered ginger, you may wish to give it a try. This loaf is great served with butter.

Ingredients
1 1/2 cups Almond meal
½ tsp Baking powder
¼ tsp Baking soda
2 tbsp. Dried ginger (I like a 'gingery' loaf but you may want to reduce this to 1 tbsp. for a milder flavour)
1 tbsp. Ginger (fresh grated)
1 tsp Mixed spice
¼ cup Walnuts, chopped (optional)
100g melted butter or ½ cup mild olive oil
4 Eggs
1 tbsp. vanilla essence
1 tbsp. Natvia (sweetener of your choice)

Instructions
Mix all dry ingredients.
Add beaten eggs, vanilla, oil.
Mix well and pour into a loaf tin.
Bake at 175º C, 350º F, Gas Mark 4 for around 30 minutes until loaf is firm and browned on top.

Nutrition Information
Serves: 10
Serving size: 1
Calories: 217
Fat: 20.7g
Saturated fat: 6.4g
Carbohydrates: 1.4g
Protein: 6.0g

Recipe Notes and Tips

Fresh ginger can be purchased in most supermarkets. Mature ginger has a tough skin that requires peeling. Fresh ginger can be stored in the fridge for up to three weeks if it is left unpeeled. Whenever possible, choose fresh ginger over dried since it is superior in flavour and contains higher levels of the active component gingerol. The root should be fresh looking, firm, smooth and free of mould with no signs of decay or wrinkled skin. If choosing dry ginger, keep it in a tightly sealed container in a cool, dark dry place for no more than six months.
You can find out more about ginger and it's health benefits here

Almond Meal/Low Carb Flours; if you are just starting a low carb diet/lifestyle you may feel confused with which low carb flours to use. You may never have used any of them before and how to use them properly can be daunting. Low carb flours do not behave like wheat flour.

For example, Ground Almonds/Almond Meal... it is made slightly different than almond flour. Instead of blanching the almonds to remove the skins, the skins on the almonds are kept on. It’s a little bit coarser than almond flour and still bakes the same. For baked goods, perhaps use a super fine ground almond flour but equally almond meal can perform just as well in most recipes, at a reduced cost.

Almond meal may also be known as ground almonds. You can grind almonds using a blender to make your own almond meal, the power of your blender will dictate how fine your almond meal will become.

A serving (1/4 cup or 28 grams) of the almond meal has the same nutrition of almond flour of nearly 160 calories, 6 grams of carbs and 3 grams of fibre. Only 6 total carbs or 3 net carbs per serving.

You can learn more about low carb flours from Libby at 'Ditch The Carbs' site, she has a very good guide, which you can read here

Help needed converting measurements cups to grams/or oven temperatures etc. then have a look here

I hope you may enjoy a slice of ginger loaf soon, and don't forget to enjoy it with a cuppa … will you prefer coffee or tea?

You will find a variety of articles/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 your meter.

All the best Jan

Vitamin A has several important functions

image from here

Vitamin A, is also known as retinol, and has several important functions.

These include:
helping your body's natural defence against illness and infection (the immune system) work properly
helping vision in dim light
keeping skin and the lining of some parts of the body, such as the nose, healthy

Good sources of vitamin A (retinol) include:
cheese
eggs
oily fish
fortified low-fat spreads
milk and yoghurt
liver and liver products such as liver pâté – this is a particularly rich source of vitamin A, so you may be at risk of having too much vitamin A if you have it more than once a week (if you're pregnant you should avoid eating liver or liver products)

You can also get vitamin A by including good sources of beta-carotene in your diet, as the body can convert this into retinol.

The main food sources of beta-carotene are:
yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers
yellow fruit, such as mango, papaya and apricots

How much vitamin A do I need?
The total vitamin A content of a food is usually expressed as micrograms (µg) of retinol equivalents (RE).

The amount of vitamin A adults aged 19 to 64 need is:
700 µg a day for men
600 µg a day for women

You should be able to get all the vitamin A you need from your diet.

Any vitamin A your body does not need immediately is stored for future use. This means you do not need it every day.

What happens if I take too much vitamin A?
Some research suggests that having more than an average of 1.5 mg (1,500 µg) a day of vitamin A over many years may affect your bones, making them more likely to fracture when you're older.

This is particularly important for older people, especially women, who are already at increased risk of osteoporosis, a condition that weakens bones.

If you eat liver or liver pâté more than once a week, you may be getting too much vitamin A.

Many multivitamins contain vitamin A.

Other supplements, such as fish liver oil, are also high in vitamin A.

If you take supplements containing vitamin A, make sure your daily intake from food and supplements does not exceed 1.5 mg (1,500 µg).

If you eat liver every week, do not take supplements that contain vitamin A.

If you're pregnant
Having large amounts of vitamin A can harm your unborn baby. So if you're pregnant or thinking about having a baby, do not eat liver or liver products, such as pâté, because these are very high in vitamin A.

Also avoid taking supplements that contain vitamin A. Speak to your GP or midwife if you would like more information.

What does the Department of Health and Social Care advise?
You should be able to get all the vitamin A you need by eating a varied and balanced diet.

If you take a supplement that contains vitamin A, do not take too much because this could be harmful.

Liver is a very rich source of vitamin A. Do not eat liver or liver products, such as pâté, more than once a week.

You should also be aware of how much vitamin A there is in any supplements you take.

If you're pregnant or thinking of having a baby:
avoid taking supplements containing vitamin A, including fish liver oil, unless advised to by your GP
avoid liver or liver products, such as pâté, as these are very high in vitamin A

Women who have been through the menopause and older men, who are more at risk of osteoporosis, should avoid having more than 1.5mg of vitamin A a day from food and supplements.

This means:
not eating liver or liver products, such as pâté, more than once a week, or having smaller portions of these
taking no more than 1.5mg of vitamin A a day in supplements (including fish liver oil) if you do not eat liver or liver products
not taking any supplements containing vitamin A (including fish liver oil) if you eat liver once a week

Having an average of 1.5mg a day or less of vitamin A from diet and supplements combined is unlikely to cause any harm.

Words above taken from here

The above is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

Regular readers will know … there is a variety of articles and 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.

All the best Jan

Weekend Frittata : Baked Avocado, Sweetcorn and Feta

Yes, the weekend is here! How about enjoying a 'Weekend Frittata' with wedges of avocado baked in, it adds extra creaminess and goodness! A very nice weekend brunch! So lovely, and low carb too!

What do you think?

Ingredients
Serves Eight

(amend recipe to suit) 

2½ tbsp. oil, plus extra for greasing
2 large red onions, sliced
2 garlic cloves, crushed
2½ tsp ground cumin
2 tsp smoked paprika
12 large eggs
2 tsp fine sea salt
150ml soured cream
30g coriander
50g Parmesan, finely grated - use vegetarian cheese, if required
1x198g tin sweetcorn, drained
3 tbsp. lime juice
200g feta, crumbled - use vegetarian cheese, if required
2 ripe avocados
100g cherry tomatoes, halved

Method

1. Preheat the oven to 180°C, fan 160°C, gas 4. Grease and line a 20cm x 30cm x 5cm deep ovenproof dish or roasting tin.
2. Heat the oil in a frying pan and fry the red onions with a pinch of salt for 12-15 minutes until soft. Add the garlic and spices and cook for a further 2-3 minutes, stirring. Spread out on a plate to cool.
3. In a large bowl, whisk the eggs with the salt and soured cream. Chop most of the coriander, reserving a few leaves for garnish, then stir through the eggs along with the cooled onions, Parmesan, sweetcorn, 2 tablespoons of the lime juice, half the feta and some freshly ground black pepper.
4. Pour this mixture into the prepared dish. Slice the avocado, brush the tops of the slices with the remaining lime juice and gently arrange over the top, taking care not to let them sink too much. Nestle the halved tomatoes in between and scatter over the remaining feta.
5. Bake for 40-45 minutes until golden brown and set. Leave to rest for at least 5-10 minutes before cutting into squares and garnishing with a few coriander leaves. Best enjoyed warm or at room temperature, not fridge cold.

Tip

The cooked and cooled frittata will keep in the fridge for up to 2 days. Remove from the fridge 30 mins before serving.
Nutritional Information
Per Serving Fat 29g Carbs 9g Protein 21g
Need help with weight measurement conversion
see here
Recipe
from an original idea here

more about avocados here

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 your meter.

All the best Jan

COVID 19 : 'Multivitamins, omega-3, probiotics, vitamin D may lessen risk of positive COVID-19 test'

 

"Multivitamins, omega-3, probiotics, vitamin D may lessen risk of positive COVID-19 test
But protective effects seen only among women, study finds

Summary: 

Taking multivitamins, omega-3, probiotics or vitamin D supplements may lessen the risk of testing positive for SARS-CoV-2, the virus responsible for COVID-19 infection -- at least among women, indicates a large population study.

Full Story:
Taking multivitamins, omega-3, probiotics or vitamin D supplements may lessen the risk of testing positive for SARS-CoV-2, the virus responsible for COVID-19 infection -- at least among women -- indicates a large population study, published online in the journal BMJ Nutrition Prevention & Health.

But taking any of vitamin C, zinc, or garlic supplements wasn't associated with a lower risk of testing positive for the virus, the findings show.

There has been plenty of celebrity endorsement of the use of dietary supplements to both ward off and treat COVID-19 infection since the start of the pandemic, note the researchers.

In the UK alone, market share rose by 19.5% in the period leading up to the first national 'lockdown' on March 23 last year, with sales of vitamin C rising by 110% and those of multivits by 93%.

Similarly, zinc supplement sales rose by 415% in the first week of March, at the height of COVID-19 fears in the USA.

Dietary supplements can help to support a healthy immune system, but whether specific supplements might be associated with a lower risk of catching SARS-CoV-2 isn't known.

In a bid to plug this knowledge gap, the researchers drew on adult users of the COVID-19 Symptom Study app to see if regular supplement users were less likely to test positive for SARS-CoV-2.

The app was launched in the UK, the US, and Sweden in March 2020 to capture self-reported information on the evolution of the pandemic.

Initially, it recorded the location, age and core health risk factors of its users. But as time went on, subscribers were asked to provide daily updates on a range of issues, including symptoms, coronavirus test results, and healthcare. People without obvious symptoms were also encouraged to use it.

For the purposes of this study, the researchers analysed information supplied by 372,720 UK subscribers to the app about their regular use of dietary supplements throughout May, June, and July 2020 during the first wave of the pandemic as well as any coronavirus swab test results.

Between May and July,175,652 UK subscribers regularly took dietary supplements;197,068 didn't. Around two thirds (67%) were women and over half were overweight (BMI of 27).

In all, 23,521 people tested positive for SARS-CoV-2 and 349,199 tested negative between May and July.

Taking probiotics, omega-3 fatty acids, multivits or vitamin D was associated with a lower risk of SARS-CoV-2 infection: by 14%, 12%, 13% and 9%, respectively, after accounting for potentially influential factors, including underlying conditions and usual diet.

No such effects were observed among those taking vitamin C, zinc, or garlic supplements.

And when the researchers looked specifically at sex, age and weight (BMI), the protective associations for probiotics, omega-3 fatty acids, multivits and vitamin D were observed only in women of all ages and weights. No such clear associations were seen in men.

Despite some differences, the same overall patterns were mirrored in both the US (45,757) and Swedish (27,373) subscribers.

The equivalent figures for the US and Sweden were a reduced risk of:18% and 37%, respectively for probiotics; 21% and 16%, respectively, for omega-3 fatty acids; 12% and 22%, respectively for multivits; and 24% and 19%, respectively, for vitamin D supplements.

This is an observational study, and as such, can't establish cause. The researchers also acknowledge several limitations, including that the study relied on self reported data and a self selected group. No information was collected on supplement doses or ingredients either.

But although the observed effects were modest, they were significant, note the researchers, who call for large clinical trials to inform evidence-based therapeutic recommendations.

"We know that a range of micronutrients, including vitamin D, are essential for a healthy functioning immune system. This, in turn, is key to prevention of, and recovery from, infections.

"But to date, there is little convincing evidence that taking nutritional supplements has any therapeutic value beyond maintaining the body's normal immune response," comments Professor Sumantra Ray, Executive Director, NNEdPro Global Centre for Nutrition and Health, which co-owns the journal.

"What's more, this study wasn't primarily designed to answer questions about the role of nutritional supplements in COVID-19. This is still an emerging area of research that warrants further rigorous study before firm conclusions can be drawn about whether specific nutritional supplements might lessen the risk of COVID-19 infection," he cautions."

Words above taken from Science Daily here

h/t Marks Daily Apple here

Other Covid Related Posts

'Nutrition Can Strengthen the Immune System to Fight COVID-19' - see here

BMJ Editorial - Endorse low carb for COVID-19 prevention - read here
Boosting your immune system to fight the coronavirus : What you need to know - read here

All the best Jan

Eye Health Is Important : Nutrients That Will Optimize Your Eye Health

Atli Arnarson, PhD writes:

"Your eyesight is probably the most important of your five senses. Eye health goes hand-in-hand with general health, but a few nutrients are especially important for your eyes. These nutrients help maintain eye function, protect your eyes against harmful light, and reduce the development of age-related degenerative diseases.

Overview of Common Eye Diseases
Your risk of developing an eye disease increases as you get older. The most common eye diseases include:
Cataracts. A condition in which your eyes become clouded. Age-related cataracts are a leading cause of vision impairment and blindness around the world.
Diabetic retinopathy. Associated with diabetes and a major cause of visual impairment and blindness, retinopathy develops when high blood sugar levels damage the blood vessels in your retina.
Dry eye disease. A condition marked by insufficient tear fluid, which causes your eyes to dry up and leads to discomfort and potential visual problems.
Glaucoma. A group of diseases characterized by progressive degeneration of your optic nerve, which transfers visual information from eyes to brain. Glaucoma may cause poor eyesight or blindness.
Macular degeneration. The macula is the central part of your retina. Age-related macular degeneration (AMD) is one of the main causes of blindness in developed countries.
Although your risk of getting these conditions depends to some extent on your genes, your diet may also play a major role.
Summary The most common eye conditions include cataracts, macular degeneration, glaucoma, and diabetic retinopathy. Your risk of developing these diseases depends on your age, genetics, chronic diseases, and lifestyle.

Here are eight nutrients that benefit your eyes.

1. Vitamin A
Vitamin A deficiency is one of the most common causes of blindness in the world. This vitamin is essential for maintaining your eyes' light-sensing cells, also known as photoreceptors. If you don't consume enough vitamin A, you may experience night blindness, dry eyes, or even more serious conditions, depending on the severity of your deficiency.
Vitamin A is only found in animal-derived foods. The richest dietary sources include liver, egg yolks, and dairy products.
However, you can also get vitamin A from antioxidant plant compounds called provitamin A carotenoids, found in high amounts in some fruits and vegetables.
Provitamin A carotenoids provide around 30% of people's vitamin A requirements, on average. The most efficient of them is beta-carotene, which is found in high amounts in kale, spinach, and carrots.
Summary Vitamin A deficiency may lead to night blindness and dry eyes. Vitamin A is only found in animal-derived foods, but your body can convert certain plant-based carotenoids into vitamin A.

2–3. Lutein and Zeaxanthin
Lutein and zeaxanthin are yellow carotenoid antioxidants known as macular pigments. They are concentrated in the macula, the central part of your retina, which is a layer of light-sensitive cells on the back wall of your eyeball. Lutein and zeaxanthin function as a natural sunblock. They’re thought to play a central role in protecting your eyes against harmful blue light.
Lutein and zeaxanthin usually occur together in foods. Spinach, swiss chard, kale, parsley, pistachios, and green peas are among the best sources. What’s more, egg yolks, sweet corn, and red grapes may also be high in lutein and zeaxanthin. In fact, egg yolks are considered one of the best sources due to their high fat content. Carotenoids are better absorbed when eaten with fat, so it’s best to add some avocado or healthy oils to your leafy vegetable salad.

Summary A high intake of lutein and zeaxanthin may reduce your risk of eye diseases, such as macular degeneration and cataracts.

4. Omega-3 Fatty Acids
The long-chain omega-3 fatty acids EPA and DHA are important for eye health.
DHA is found in high amounts in your retina, where it may help maintain eye function. It’s also important for brain and eye development during infancy. Thus, DHA deficiency can impair vision, especially in children. Evidence also shows that taking omega-3 supplements may benefit those with dry eye disease. Omega-3 fatty acids may also help prevent other eye diseases. A study in middle-aged and older adults with diabetes found that taking at least 500 mg of long-chain omega-3s daily may reduce the risk of diabetic retinopathy. In contrast, omega-3 fatty acids are not an effective treatment for AMD. The best dietary source of EPA and DHA is oily fish. Additionally, omega-3 supplements derived from fish or microalgae are widely available.
Summary Getting adequate amounts of the long-chain omega-3 fatty acids EPA and DHA from oily fish or supplements may reduce your risk of several eye diseases — especially dry eyes.

5. Gamma-Linolenic Acid
Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in small amounts in the modern diet. Unlike many other omega-6 fatty acids, GLA appears to have anti-inflammatory properties. The richest sources of GLA are evening primrose oil and starflower oil. Some evidence suggests that taking evening primrose oil may reduce the symptoms of dry eye disease.
Summary GLA, which is found in high amounts in evening primrose oil, may reduce symptoms of dry eye disease.

6. Vitamin C
Your eyes require high amounts of antioxidants — more so than many other organs. The antioxidant vitamin C appears to be especially important, although controlled studies on its role in eye health are lacking. The concentration of vitamin C is higher in the aqueous humor of the eye than in any other body fluid. The aqueous humor is the liquid that fills the outermost part of your eye.
The levels of vitamin C in the aqueous humor are directly proportional to its dietary intake. In other words, you can increase its concentration by taking supplements or eating foods rich in vitamin C. Observational studies show that people with cataracts tend to have a low antioxidant status. They also indicate that people who take vitamin C supplements are less likely to get cataracts. While vitamin C appears to play a protective role in your eyes, it’s unclear whether supplements provide added benefits for those who aren't deficient. High amounts of vitamin C are found in many fruits and vegetables, including bell peppers, citrus fruits, guavas, kale, and broccoli.
Summary Vitamin C is necessary for your eye health, and getting enough of this antioxidant may protect against cataracts.

7. Vitamin E
Vitamin E is a group of fat-soluble antioxidants that protect fatty acids from harmful oxidation. Since your retina has a high concentration of fatty acids, adequate vitamin E intake is important for optimal eye health. The best dietary sources of vitamin E include almonds, sunflower seeds, and vegetable oils like flaxseed oil.
Summary Vitamin E deficiency may lead to visual degeneration and blindness. For those who aren't deficient, supplements probably won't provide an added benefit.

8. Zinc
Your eyes contain high levels of zinc. Zinc is a part of many essential enzymes. It also appears to be involved in the formation of visual pigments in your retina. For this reason, zinc deficiency may lead to night blindness. In one study, older adults with early macular degeneration were given zinc supplements. Their macular deterioration slowed, and they maintained their visual sharpness better than those who received a placebo. However, further studies are needed before strong conclusions can be reached. Natural dietary sources of zinc include oysters, meat, pumpkin seeds, and peanuts.
Summary Zinc plays an important role in eye function. One study suggests that supplements may slow the early development of macular degeneration in older adults.

The Bottom Line
Healthy lifestyle habits, such as a wholesome diet and regular exercise, may help prevent many chronic diseases — including eye conditions. Getting enough of the nutrients listed above may help reduce your risk. Other vitamins may also play a role in eye health. However, don't neglect the rest of your body. A diet that keeps your whole body healthy will likely keep your eyes healthy, too."

The above words are a snippet from Atli's original article, which can be seen in full with all information and research links here

Related Posts

Healthy Eyes - Feast on Natural Foods, read it here
Computer or Phone - Tips to protect your eyes when staring at a screen, read it here

You will find a variety of articles, studies 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 please take these 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

Gin and Lime Truffles : Deliciously Luxurious

The Chocolate truffles on this post here are delicious. The ones featured on this current post are even more deliciously luxurious, because they are made even more tempting by a dash of gin and lime! With only a few ingredients, they are easy to make and can make a very nice present. As this recipe contains gin, it is not suitable for children.

Ingredients

makes 20 truffles
100g/3½oz dark chocolate, (the 70-85%) broken into pieces

2 tbsp double (heavy) cream
50g/1¾oz unsalted butter, chopped into small pieces
2 tbsp gin
½ lime, zest and juice only
cocoa powder, to dust

Method

1. Put a heatproof bowl on top of a pan of simmering water, making sure the bottom of the bowl is not touching the water. Put the chocolate in the bowl with the cream and heat gently to allow the chocolate to melt.
2. Add the butter (cut the butter up in quite small pieces because you want it to melt quite quickly). Give it a stir just to make sure all the butter is melted into the chocolate mixture. Keep stirring until all the butter has melted and the mixture is smooth and glossy.
3. Add the gin, lime zest and juice. Whisk the ingredients together until smooth and slightly thickened. Spoon into a sealable container, put on the lid and chill overnight in the fridge.
4. Take teaspoonfuls of the mixture and roll them into balls. Put on a plate lined with baking parchment and chill for an hour or so.
5. Sieve the cocoa into a bowl and roll the truffles in it to cover. 

Notes/Tips

These sweets, like most truffles, have several extensive chilling periods, so make sure you leave enough time when making them.

Delicious and filling - best not to eat too many!

From original recipe here

Need help with weight/measurement conversion, see here

Dear reader, there is a variety of articles and 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.

All the best Jan

How to improve your digestion naturally ... some suggestions

"The 12 Best Ways to Improve Your Digestion Naturally.

Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhoea. However, when these symptoms occur frequently, they can cause major disruptions to your life. Fortunately, diet and lifestyle changes can have a positive impact on your gut health. Here are 12 evidence-based ways to improve your digestion naturally:-

1. Eat Real Food
Diets high in processed foods have been linked to a higher risk of digestive disorders. Eating a diet low in food additives, trans fats and artificial sweeteners may improve your digestion and protect against digestive diseases.

2. Get Plenty of Fibre
A high-fibre diet promotes regular bowel movements and may protect against many digestive disorders. Three common types of fibre are soluble and insoluble fibre, as well as prebiotics.

3. Add Healthy Fats to Your Diet
Fat keeps food moving smoothly through your digestive system. What’s more, omega-3 fatty acids reduce inflammation, which may prevent inflammatory bowel diseases.

4. Stay Hydrated
Insufficient fluid intake is a common cause of constipation. Increase your water intake by drinking non-caffeinated beverages and eating fruits and vegetables that have a high water content.

5. Manage Your Stress
Stress can wreak havoc on your digestive system. Incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.

6. Eat Mindfully
Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.

7. Chew Your Food
Chewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach.

8. Get Moving
Exercise may improve your digestion and reduce symptoms of constipation. It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions.

9. Rebalance Your Stomach Acid
Low stomach acid may cause digestive symptoms such as nausea, heartburn, indigestion and acid reflux. Drinking 1–2 teaspoons (5–10 ml) of raw apple cider vinegar diluted in a glass of water before meals may help increase your stomach acid.

10. Slow Down and Listen to Your Body
Not paying attention to your hunger and fullness cues and eating when you’re emotional or anxious can negatively impact digestion. Taking time to relax and pay attention to your body’s cues may help reduce digestive symptoms after a meal.

11. Ditch Bad Habits
Bad habits such as smoking, drinking too much alcohol and eating late at night can cause digestive issues. To improve digestion, try to avoid these damaging habits.

12. Incorporate Gut-Supporting Nutrients
Certain nutrients are necessary for a healthy digestive tract. Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion.

The Bottom Line
Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or chronic digestive symptoms. Eating a whole-foods diet high in fibre, healthy fat and nutrients is the first step toward good digestion. Practices such as mindful eating, stress reduction and exercise can also be beneficial. Finally, ditching bad habits that may affect your digestion — such as smoking, drinking too much alcohol and late-night eating — may help relieve symptoms as well."

Words above taken from an article by Melissa Groves RD.
Read her full article, with all relevant links here

stay hydrated

Dear reader, there is a variety of articles and 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.

All the best Jan

Say Hello To May

As we say hello to the new month of May, yes the fifth month of the year, for those who live in the Northern hemisphere, we say goodbye to  cooler days and look forward to warmer ones. With spring flowers blooming, birds chirping, many of us find life is starting to seem a little more joyful, especially in these Covid times!

If you’re on the other side of the world, in the southern hemisphere, then it’s a time when summer is gone and the nights are getting colder and darker, warm soups and hearty casseroles may start appearing in menu plans.

But, no matter where in the world you are, I wish you a Happy May.

A Few Facts

The name May is the modern-day English adaption of the Latin word Maius, which has origins going back to the time of the ancient Greeks. They named the month of May (or Maius) after the Greek goddess of growth.

Every year there is a particular meteor shower in May called the Eta Aquariids meteor shower. Discovered in 1870, this meteor shower passes by Earth between April 19 and May 28. It’s easiest to view it from the equatorial regions of the world and can be glimpsed passing by just before dawn.

May is pretty exclusive when it comes to days of the week. No other month in one single year starts or finishes on the same weekday as May. Basically, if the first of May is on a Friday, and the 31st of May is on a Sunday, no other months in the year will start or end on a Friday or a Sunday!

The birthstone for May is the emerald. Emeralds typically range from a deep-sea green to a lighter colour. Emeralds are symbols of fertility and rebirth.

May actually has two birth flowers – the Lily-of-the-Valley and the Hawthorn. The Hawthorn flower is a symbol of hope, while the Lily-of-the-Valley represents the return of happiness and sweetness.

May also has two Zodiac signs, Taurus and Gemini. People born under the sign of Taurus are said to be ambitious and smart, yet trustworthy. Those born under the sign of Gemini are said to be passionate, adaptable, and smart. If you have a May birthday I wish you a happy one.

The above facts and more can be seen 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, music and recipes!

Please note, not all recipe suggestions 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

Fridays Meal Choice : Smoked Haddock and Celeriac Layer Bake : Reduced / lower carb dish

Back in 2011 Eddie wrote about 'Great Grub Celeriac' and still to this day it is one of our favourite lower carb vegetables. This recipe, for a delicious bake, brings together the rich and earthy tastes of smoked haddock, onion and celeriac to create a warm, hearty dish that is layered with different flavours.

Ingredients
Serves Two
1 tbsp. olive oil
1 small onion, sliced
1 rosemary sprig, leaves picked and chopped
2 smoked haddock fillets
200ml (1/3pt) milk
1 dried bay leaf
pinch nutmeg
1 garlic clove, halved
250g (8oz) celeriac finely sliced
75ml (3fl oz.) double (heavy) cream
20g (3/4oz) Gruyère cheese, grated
salad, to serve

Method
1. Preheat the oven to gas 3, 170°C, fan 150°C. Heat the oil in a large pan, then cook the onion and rosemary with a pinch of salt for 5 minutes, or until softened.
2. Put the fish, skin-side down, in a pan with the milk, bay leaf and nutmeg. Gently bring to the boil, then reduce the heat and simmer for 4 minutes.

3. Transfer the fish to a plate with a slotted spoon, reserving 75ml (3fl oz) poaching liquid. Flake the fish and discard the skin.
4. Rub a small baking dish with the garlic. Add a layer of celeriac, followed by a layer of fish and the onion mixture; season with black pepper. Repeat until the ingredients are used up, finishing with a layer of celeriac.
5. In a jug, combine the reserved poaching liquid and the cream. Pour it over the celeriac and scatter with the cheese. Cover with foil and bake for 20 minutes.
6. Remove the foil and increase the heat to gas 6, 200°C, fan 180°C. Bake for 25 minutes more, or until golden. Depending on your oven it may need longer - check before serving... with salad.

Nutrition each serving

Carbohydrate 11.1g Protein 31.7g Fat 32g Fibre 1g
From an original idea here

Notes

i) celeriac could be swapped with potatoes if preferred but the nutrition each serving will be different

ii) Not keen on fish, how about this recipe for a Pork, celeriac and apple bake see here

iii) need a vegetarian main meal, how about Celeriac and Walnut Gratin, see here

Dear reader, there is 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.

All the best Jan

Thoughts For Thursday

Happy Thursday Wishes

Sharing some garden photographs

(all pictures taken last year)

pretty shades of pink

waiting to see birds at the feeder

and 'Thoughts For Thursday'

this image from blogging friend Debbie here

Enjoy your day

All the best Jan

Make today 'Ostkaka Day' : Swedish (low-carb) 'cheesecake' with strawberry jam

Did you know? Ostkaka is a Swedish cheesecake which is typically topped with strawberries or eaten with other berry jams or fruit compotes. It is a sweet dessert which has origins in two parts of Sweden; Smaland and Halsingland. Ostkaka is usually eaten warm as it is not as flavourful when eaten hot or cold. November 14th has been named the Day of Ostkaka in Sweden, but why not make today 'Ostkaka Day' too!

Slight words of warning! Despite the similarity in literal translation, ostkaka should not be confused with cheesecake. Swedes typically call the latter by its English name, sometimes making it "American cheesecake", to avoid confusion. 

Whatever you may choose to call this dish, I'm sure you will like this recipe suggestion by Jill Wallentin. It's her protein-packed, low-carb version of the Swedish cheesecake "ostkaka" it is creamy and has a lovely crunch from the chopped almonds. Served together with a sugar-free strawberry jam, it's the perfect healthy dessert.

Ingredients

Serves Four

Swedish cheesecake
3 large eggs
3 tbsp erythritol
¼ tsp bitter almond extract (optional)
230 g (260 ml) cottage cheese
140 g (150 ml) cream cheese
60 ml (35 g) almonds, chopped
Sugar-free strawberry jam
110 g frozen strawberries, thawed
1 tbsp erythritol

Instructions

can be seen here

Need help with weight/measurement conversion

see here

Notes and tips

In Sweden you usually serve the "ostkaka" with whipped cream. It's also common in the Southern part of Sweden so add some saffron to the batter which gives it a beautiful golden colour and amazing flavour.

The cheesecake also tastes great with any kind of fresh berries.

Bitter almonds adds the characteristic flavour of the classic version of the Swedish "ostkaka". It could be tricky to find it in some parts of the world.

Regular almond extract works as a substitute. You can also substitute for vanilla extract if you don't prefer the almond flavour.

Have you tried
Flying Jacob (Flygande Jacob), a classic Swedish Chicken Dish, see more details of this moderate low carb recipe version here

Happy Eating!

Gärna äta!

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

All the best Jan