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Tuesday, 30 May 2017

Trout with a lemon zest - and a warm bean salad

The zest and juice of a lemon brings out the subtle flavour of this delicate fish, it's complemented by a zingy bean salad ...
Why not give it a try!

Serves Four
2 tbsp. olive oil
800 g boneless trout fillets
Zest and juice of 1 lemon, plus extra lemon wedges to serve (optional)
225 g runner beans, trimmed and sliced diagonally
200 g fine beans, trimmed
3 spring onions, trimmed and finely sliced
410 g tin butterbeans in water, drained and rinsed
2 tsp French Dijon mustard
1 tsp runny honey
4 sprigs fresh mint, leaves picked, washed and chopped, plus extra to garnish

1. Preheat the grill to high. Use 1 tablespoon of the olive oil to grease the grill tray. Place the trout fillets on the tray, skin-side down, and scatter over the lemon zest. Season with black pepper and grill for 8-10 minutes, until cooked.
2. Meanwhile, bring a pan of water to the boil and add the runner beans and green beans. Cook for 5-6 minutes, drain and leave to cool slightly, then transfer to a bowl. Stir in the spring onions and drained butterbeans.
3. Whisk together the mustard, honey, mint, lemon juice and remaining 1 tablespoon olive oil. Season with black pepper and stir into the beans. Serve with the trout and a wedge of lemon, and garnish with mint leaves.

Sit down and enjoy ...

Each serving provides:
14.2g carbohydrate 6.5g fibre 49.6g protein 18.0g fat 

From an original Sainsbury idea 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

Monday, 29 May 2017

Advising Consumption of Green Vegetables, Beef, and Full-Fat Dairy Products Has No Adverse Effects on the Lipid Profiles in Children


In children, little is known about lipid profiles and the influence of dietary habits. In the past, we developed a dietary advice for optimizing the immune system, which comprised green vegetables, beef, whole milk, and full-fat butter. However, there are concerns about a possible negative influence of the full-fat dairy products of the diet on the lipid profile.

We investigated the effect of the developed dietary advice on the lipid profile and BMI (body mass index)/BMI-z-score of children. In this retrospective cohort study, we included children aged 1–16 years, of whom a lipid profile was determined in the period between June 2011 and November 2013 in our hospital. Children who adhered to the dietary advice were assigned to the exposed group and the remaining children were assigned to the unexposed group.

After following the dietary advice for at least three months, there was a statistically significant reduction in the cholesterol/HDL (high-density lipoproteins) ratio (p < 0.001) and non-HDL-cholesterol (p = 0.044) and a statistically significant increase in the HDL-cholesterol (p = 0.009) in the exposed group, while there was no difference in the BMI and BMI z-scores. The dietary advice has no adverse effect on the lipid profile, BMI, and BMI z-scores in children, but has a significant beneficial effect on the cholesterol/HDL ratio, non-HDL-cholesterol, and the HDL-cholesterol.

Full text here:


More saturated fat = less heart disease. More carbs = more heart disease!

Link to full paper here.


Mint ... and memories

We each have our own special memories, and as we grow and look back they become so cherished, well mine certainly seem to. One of the things I remember is picking mint for my dear Mum, as she would make a fresh mint sauce, or scatter some chopped up leaves in one of her favourite recipes. We had our own small patch of mint growing, and it was so lovely to be able to pick a few leaves and take them into the kitchen for mum to seemingly weave her magic as she prepared and cooked our meals. Her Roasts were amazing, the aroma that drifted from the kitchen into the hall and dining room as we would sit down and enjoy a family meal, our taste buds were working overtime! Family meals were so important and it seems to me that in more recent times some families do not sit down around a table as much, which is a shame ... 

But to get back to Mint - did you know:
"There are several types of mint, each with its own subtle difference in flavour and appearance. The most popular type is spearmint, with its pointed, serrated leaves and a familiar refreshing flavour. It is commonly used to make mint sauce or jelly and in tea.

Peppermint has longer, darker leaves and a stronger flavour and is popular in sweets and confectionary. Another popular variety is apple mint, which has a subtle, fruit-tinged flavour and is popular in summer drinks.

Mint is at its peak from May to September.

Choose the best:
Look for bright green, perky leaves that aren't wilting.

Prepare it:
Pull leaves from stem and run under cold water before shredding or adding whole to dishes. The smaller leaves at the top of the sprig are sweeter and great for garnishing salads and soups with.

Store it:
Store fresh mint in the fridge in a sealed plastic bag for up to 3 days.

Cook it:
Use mint in a variety of dishes including fruit salads, stuffings, tabbouleh and for Thai dishes including soups and curries."

The above image and information about mint from here

Roast Lamb With A Pea and Mint Pesto Sauce
see recipe here

Tomato and mint salad
see recipe here

Do you enjoy the flavour of mint, or adding it to your recipes?

All the best Jan

Sunday, 28 May 2017

Aubergine/ Eggplant and halloumi rolls with chickpea salad

Not another recipe that uses Halloumi I hear you say... yes, it is! We really like Halloumi in our house, and I blame it on one of our sons, LOL! It was him who introduced us to this cheese and it is so versatile. Take this vegetarian style dinner, it combines smoky, griddled aubergine/eggplant slices, rolled up and stuffed with halloumi and basil and baked until soft, with spicy harissa chickpeas and a creamy tahini dressing ...

Serves Four
1 x 400g tin chickpeas, drained and rinsed
2 tsp Harissa paste
1 tsp olive oil, plus extra for brushing
2 aubergines, sliced lengthways into 16
1 x 225g pack halloumi with mint, cut into 16 slices
24 basil leaves
1 x 90g bag mixed salad leaves
125g (4oz) cherry tomatoes, halved

For the dressing
2 tbsp tahini
1 lemon, juiced, plus extra wedges for squeezing
1 tbsp extra-virgin olive oil
2 garlic cloves, crushed

1. Preheat the oven to gas 6, 200°C, fan 180°C. Put the chickpeas in a baking dish and toss with the harissa and oil; season. Roast for 25 minutes.
2. Meanwhile, preheat a griddle pan. Brush the aubergine slices on both sides with a little oil; season. Griddle in batches for 2-3 minutes on each side until charred and cooked through. Set aside until needed.
3. To make the dressing, combine all the ingredients in a small bowl; season.

4. Griddle the halloumi for 1-2 minutes on each side. Squeeze over a little lemon
juice. Put 2 halloumi pieces and 2 basil leaves on each slice of aubergine and roll it up. Arrange on a roasting tray and bake for 5 minutes.
5. Toss the salad leaves with the tomatoes and roasted chickpeas. Top with the aubergine rolls. Serve with the dressing and extra lemon wedges for squeezing over.

Each Serving:
Carbohydrate 15.3g Protein 19.9g Fibre 3.2g Fat 28.2g

From an original Tesco Real Food idea here 

A variety of recipe ideas 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, 27 May 2017

Glen Campbell - Adiós

From Glen Campbell's final album recorded after he'd been diagnosed with  Alzheimer's which has sadly progressed see


Eric Clapton - Tears in Heaven live Crossroads 2013


The Black Eyed Peas - Where Is The Love?

Saturday night again and music night on this blog. A very bad week in the UK this week. We have suffered many terrorist atrocities over the years, but this is the first time children were deliberately targeted. I don't usually like rap music, but the words and the children singing, makes this track very appropriate. Condolences to all the people who have lost so much this week. Eddie

Bank Holiday Fun and Perhaps Some Summer Sun ...

In the UK this weekend it's a bank holiday weekend, which for most means a three day weekend.
For many school children it also means it's the late May half term week. Yippee do I hear some say ... no more getting up for school, a break from the homework, (unless you have exams), mum no longer worrying about what to put in school lunch boxes! Perhaps you may get a trip to the Zoo, Farm or Aquarium, or other great place? Some readers may be planning on travelling to spend time with family and friends. Others may be staying local and enjoying (weather permitting) some local fun-filled charity events, or simply doing some gardening or decorating! Whatever your plans, and whatever the weather I do hope it will be an enjoyable weekend.

Yesterday, in my part of the UK it was a gloriously sunny day, more like a warm summer day and it reminded me of this poem, which I thought I'd share.
Summer Sun
Great is the sun, and wide he goes
Through empty heaven with repose;
And in the blue and glowing days
More thick than rain he showers his rays.

Though closer still the blinds we pull
To keep the shady parlour cool,
Yet he will find a chink or two
To slip his golden fingers through.

The dusty attic spider-clad
He, through the keyhole, maketh glad;
And through the broken edge of tiles
Into the laddered hay-loft smiles.

Meantime his golden face around
He bares to all the garden ground,
And sheds a warm and glittering look
Among the ivy's inmost nook.

Above the hills, along the blue,
Round the bright air with footing true,
To please the child, to paint the rose,
The gardener of the World, he goes.

R L Stevenson (Nov 1850 – Dec 1894) was a Scottish novelist and poet. His most famous works are Treasure Island, Kidnapped, Strange Case of Dr Jekyll and Mr Hyde and A Child's Garden of Verses.
He was a literary celebrity during his lifetime, Stevenson now ranks as the 26th most translated author in the world.

This weekend perhaps you may ...

visit the park and sit in the shade and read a book - image from google

have fun at the farm, the grandchildren did, and they'll visit again soon

sit in the garden and enjoy a nice low carb smoked salmon blini

or perhaps a slice of low carb strawberry sponge cake 

Whatever your weekend plans are, I hope you may find time to relax a while

All the best Jan

Friday, 26 May 2017

Take Back Your Plate | Jenni Calihan | TEDxYouth@Shadyside

Published on May 25, 2017
The revolution starts in your grocery cart. How we eat affects our health, but in our battle against obesity and diabetes, we seem to have forgotten what everyone seemed to know just a few short generations ago: how to eat a healthy diet. We're charmed by vintage decor; now we can be armed with vintage eating. A return to real, whole, full-fat foods, with fewer sugars and processed starches, is the easiest—and most delicious—way back to health and wellness.

Jenni Calihan is the founder of Eat the Butter, a non-profit organization dedicated to spreading the word about real-food-more-fat eating. Help us ignite a mother-to-mother movement to combat chronic disease.


Looking For Healthy Vegetables ... here are some !

Rachael Link, MS, RD writes:
"Vegetables are well-known for being good for your health. Most vegetables are low in calories but high in vitamins, minerals and fiber.
However, some vegetables stand out from the rest with additional proven health benefits, such as the ability to fight inflammation or reduce the risk of disease.
This article takes a look at 14 of the healthiest vegetables and why you should include them in your diet.

1. Spinach
This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile.
One cup (30 grams) of raw spinach
provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories.
Summary: Spinach is rich in antioxidants that may reduce the risk of chronic disease, as it may reduce risk factors such as high blood pressure.

2. Carrots
Carrots are packed with vitamin A,
providing 428% of the daily recommended value in just one cup (128 grams).
Carrots are also high in vitamin C, vitamin K and potassium
Summary: Carrots are especially high in beta-carotene, which can turn into vitamin A in the body. Their high antioxidant content may help reduce the risk of lung and prostate cancer.

3. Broccoli

Broccoli belongs to the cruciferous family of vegetables.
In addition to its ability to prevent disease, broccoli is also loaded
with nutrients.
A cup (91 grams) of raw broccoli provides 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement and a good amount of folate, manga
nese and potassium.
Summary: Broccoli is a cruciferous vegetable that contains sulforaphane, a compound that may prevent cancer growth. Eating broccoli may also help reduce the risk of chronic disease by protecting against oxidative stress.

4. Garlic
Garlic has a long history of use as a medicinal plant, with roots tracing all the way back to ancient China and Egypt. Several studies have shown that garlic can regulate blood sugar as well as promote heart health.
Summary: Studies show that garlic may help lower blood triglyceride levels. Some studies have also found that it could decrease blood sugar levels and may have an anti-cancer effect, although more research is needed.

5. Brussels Sprouts

Like broccoli, Brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds. Brussels sprouts are very nutrient-dense. Each serving provides a good amount of many vitamins and minerals, including vitamin K, 
vitamin A, vitamin C, folate, manganese and potassium.
Summary: Brussels sprouts contain an antioxidant called kaempferol, which may protect against oxidative damage to cells and prevent chronic disease. They may also help enhance detoxification in the body.

6. Kale

Like other leafy greens, kale
is well-known for its health-promoting qualities, including its nutrient density and antioxidant content. A cup (67 grams) of raw kale contains plenty of B vitamins, potassium, calcium and copper. It also fulfills your entire daily requirement for vitamins A, C and K. Due to its high amount of antioxidants, kale may also be beneficial in promoting heart health.
Summary: Kale is high in vitamins A, C and K as well as antioxidants. Studies show that drinking kale juice could reduce blood pressure and LDL cholesterol while increasing HDL cholesterol.

7. Green Peas
Peas are considered a starchy vegetable. This means they have a higher amount of carbs and calories than non-starchy vegetables and may impact blood sugar levels when eaten in large amounts. Nevertheless, green peas are incredibly nutritious. One cup (160 grams) of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate.
Green peas contain a good amount of fiber, which helps support digestive health. They also contain plant compounds called saponins, which may have anti-cancer effects.

8. Swiss Chard
Swiss chard is low in calories but high in many essential vitamins and minerals.
One cup (36 grams) contains just 7 calories yet 1 gram of fiber, 1 gram of protein and lots of vitamins A, C and K, manganese and magnesium.

Some animal studies show that Swiss chard could protect against the negative effects of diabetes and may decrease blood sugar levels.

9. Ginger
Ginger root is used as a main ingredient in everything from vegetable dishes to desserts. Historically, ginger has also been used as a natural remedy for motion sickness. Ginger also contains potent anti-inflammatory properties, which can be helpful in treating inflammation-related disorders like arthritis, lupus or gout.
Summary: Studies show that ginger could reduce nausea and alleviate inflammation. Ginger supplements may also help decrease blood sugar.

10. Asparagus

This spring vegetable is rich in several vitamins and minerals, making it an excellent addition to any diet. Just half a cup (90 grams) of asparagus provides one-third of your daily folate needs. This amount also provides plenty of selenium, vitamin K, thiamin and riboflavin
Summary: Asparagus is especially high in folate, which may help prevent neural tube birth defects. Test-tube studies have also found that asparagus can support liver function and reduce the risk of toxicity.

11. Red Cabbage
This vegetable belongs to the cruciferous family of vegetables and, much like its relatives, is brimming with antioxidants and health-promoting properties. One cup (89 grams) of raw red cabbage contains 2 grams of fiber as well as 85% of the daily vitamin C 
Summary: Red cabbage contains a good amount of fiber, vitamin C and anthocyanins. Certain studies show that red cabbage may decrease blood cholesterol levels, reduce inflammation and prevent heart and liver damage.

12. Sweet Potatoes
Classified as a root vegetable, sweet potatoes 
stand out for their vibrant orange color, sweet taste and impressive health benefits. One medium sweet potato contains 4 grams of fiber, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese. It’s also high in a form of vitamin A called beta-carotene. In fact, one sweet potato fulfills 438% of your daily vitamin A needs.
Summary: Sweet potatoes are high in beta-carotene, which may decrease the risk of some types of cancer. White sweet potatoes could also help reduce blood cholesterol and blood sugar levels.

13. Collard Greens
Collard greens are a very nutrient-rich vegetable. One cup (190 grams) of cooked collard greens contains 5 grams of fiber, 4 grams of protein and 27% of your daily calcium needs
. In fact, collard greens are one of the best plant sources of calcium available, along with other leafy greens, broccoli and soybeans. Adequate calcium intake from plant sources can promote bone health and has been shown to decrease the risk of osteoporosis.
Summary: Collard greens are high in calcium, which could reduce the risk of osteoporosis. The regular intake of collard greens has also been associated with a reduced risk of glaucoma and prostate cancer.

14. Kohlrabi

Also known as the turnip cabbage or German turnip, kohlrabi is a vegetable related to the cabbage that can be eaten raw or cooked. Raw kohlrabi is high in fiber, providing 5 grams in each cup (135 grams). It’s also full of vitamin C, providing 140% of the daily value per cup. Studies have shown that the antioxidant content of kohlrabi makes it a powerful tool against inflammation and diabetes. Though there are different types of kohlrabi available, studies show that red kohlrabi has nearly twice the amount of phenolic antioxidants and displays stronger anti-diabetic and anti-inflammatory effects.
Summary: Kohlrabi is rich in both fiber and vitamin C. Animal studies show that kohlrabi could potentially cause a reduction in blood sugar.

The Bottom Line
From providing essential vitamins and minerals to fighting disease, it’s clear that including vegetables in your diet is crucial for good health. While the vegetables listed here have been extensively studied for their health benefits, there are plenty more vegetables that are also excellent for your health. Ensure that you’re getting a good mix of vegetables in your diet to take advantage of their many diverse health benefits and get the most nutritional bang for your buck."

Please note the above words show only a 'snippet' of Rachael's article.
You can read it in full, with all related links, on 'Authority Nutrition' site

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

Thursday, 25 May 2017

Even Italians are falling out of love with pasta: Sales have fallen by 2% due to growing trend of low-carb diets!

Even the Italians are giving up on pasta, mirroring a pattern seen in Britain, with the rise of 'carbophobia'.

One in four Italians – 23 per cent - say they are limiting the amount of spaghetti they eat for health reasons.

This matches the UK where carbohydrate consumption has been demonised because of an association with obesity.

A shift towards protein rich diets has seen sales of bread, pasta, potatoes and rice fall in Britain and other developed nations.

And even Italy, the home of spaghetti, fusilli, pappardelle, tagliatelle, linguine and ravioli, is seeing the carb backlash.

More on this story here.


Saffron ... and a most special low carb dessert

Did you know Saffron is the most expensive spice in the world. It's derived from the dried stigmas of the saffron crocus and has a deep auburn colour and sweet flavour. The stigmas can only be picked by hand and it takes 250,000 stigmas to make just half a kilo of saffron, hence its high price... fortunately, a little saffron goes a long way.
Saffron can be bought whole in threads or strands (stigmas) or in powdered form. Spanish and Kashmiri saffron are reputed to be among the best-quality.
Saffron gives a distinctive aroma and flavour and a yellow colour to Spanish paella and Italian risotto and is also a classic ingredient in the French fish soup, Bouillabaisse. Crush the stigmas and soak in water before use.

Saffron is also used in this wonderful low carb recipe suggestion, it's from Anne Aobadia at Diet Doctor site and is just 3g carbs per serving...

Saffron Pannacotta

Serves Six
½ tablespoon un-flavoured powdered gelatin
2 cups / 475 ml heavy (double) whipping cream
¼ teaspoon vanilla extract
1 pinch saffron
1 tablespoon honey (optional)
1 tablespoon chopped almonds (optional)
12 physalis or fresh raspberries (optional)

Please see this fantastic dessert and cooking instructions here

This coming weekend it's a three day Bank Holiday weekend in the UK
This could make a very special dessert ... just a thought!

All the best Jan

Wednesday, 24 May 2017

Low Carb Kids Top Ten Myths ... and more

" Just like adults, all children will reap the rewards from eating real, unprocessed food and cutting down on sugar, wheat and carbs in general. However, the importance of basing meals around starchy food is deeply ingrained in modern culture – and just mentioning low-carb eating in relation to growing kids can send some people into a panic. Surely it means they’ll be missing out on something essential? Here, we take a closer look at the top ten myths, and uncover the truth behind kids and low carb."

"Guiding your children towards low-carb eating isn’t about putting your kids on a diet – it’s about eating real food that is natural, delicious and rich in nutrients for their growing bodies. And no one should argue there’s anything unhealthy about that"

All the above taken from Libby, Ditch The Carbs site, there is so much more to read here

Back in December 2013, I wrote a post called 'What Have These Children In Common?'
They are all low carbers.

Dr. Andreas Eenfeldt (Diet Doctor) with his daughter

Dr. Jay Wortman's daughter

Two of our grandchildren

In 2013 I wrote:
These children are probably not low carbing down to Eddie's level but they are not diabetics. One thing can be guaranteed their diets are not based on sugar and highly refined carbohydrates.

They love to eat broccoli, peas and other vegetables. Celery, carrot, cucumber and red pepper sticks are a favourite snack. One thing that always makes me smile - they both love going to McDonald's, they adore the play area but hate the food. In fact the actual comment was "I like to play Grandma but I don't like chips"

I firmly believe none of the children in this article consume large amounts of sugar. Speaking for my grandchildren they get their sugar from natural fruits like strawberries, blue berries, grapes and kiwi fruit. Kids are always on the go and their energy levels are used up by the good wholesome fresh food they eat.

As soon as they went on to 'solid foods' their mother always prepared fresh foods for them, which were salmon, chicken,broccoli etc which could be prepared and frozen as necessary to be used later. She used small yogurt pots which she filled with the pureed food. Some of her friends used to comment how long it must have taken to prepare. This myth was quickly dispelled.

I live in the hope that the children here, and their generation, may not go on to become obese and do not repeat the mistakes that some of my generation have made."

To the best of my knowledge all of these kids are still eating from the LCHF template and living life to the full ...

All the best Jan

Tuesday, 23 May 2017

Study finds statins may not be as effective as we thought

Statins, the popular cholesterol-fighting medication, might not be as effective as previously believed in protecting seniors with no history of heart disease, according to a study published Monday.

NYU Langone Medical Center researchers looked at 2,867 healthy older adults who were taking statins and found no evidence to suggest they were living any longer as a result, according to findings published in JAMA Internal Medicine.

Statins are sold under the generic name Pravastatin and under brand names such as Lipitor, Crestor and Zocor.

“Our study argues that the benefits of initiating statins in older patients, particularly those over 75, may not outweigh the risks,” said lead author Dr. Benjamin Han.

Potential side effects of statins include muscle pain, liver damage and increased risk of Type 2 diabetes, according to the Mayo Clinic.

“As the number of older adults in the United States is rapidly increasing, it is more important than ever that we improve our understanding of preventative interventions in aging patients, and the possible side effects and risks that accompany them,” Han said.

Reps for the makers of Lipitor and Zocor could not be immediately reached for comment on Monday.

A spokeswoman for Crestor’s maker AstraZeneca said: “The safety and efficiency of Crestor has been well established in more than 120 ongoing or completed clinical trials involving more than 67,000 patients worldwide over the past 13 years.”

Full text of the study here:


Roasted Lamb Steaks with almonds and a tomato ragu

Simple to make and very good to eat, this easy to follow recipe makes a great mid-week (or anytime) meal. If you are not keen on lamb then why not consider swapping lamb for a different meat ... or even fish!

Serves Four
2 tbsp. olive oil
1 tbsp. ground cumin
1 lemon
4 lamb leg steaks 
1 onion
3 carrots
1 garlic clove
1 tbsp. tomato purée
50g (2oz) flaked almonds
1 x 400g (14oz) tin chopped tomatoes
1 tbsp. sugar (or equivalent sweetener)
small bunch parsley

Heat the oven to gas 6, 200°C, fan 180°C. In a small bowl, combine 1tbsp of the oil with the cumin and lemon zest and lightly season. Put the lamb steaks on a baking tray and brush all over with the oil mix. Set aside.

Heat the remaining oil in a medium saucepan and sauté the onion and carrots covered with a lid for ten minutes over a medium heat until soft. Add the garlic and tomato purée for the final minute.

Transfer the lamb to the oven to cook for 10-15 minutes, adding the flaked almonds for the final three minutes. 

Meanwhile, stir the chopped tomatoes and the sugar through the vegetables and simmer for 10 minutes. Divide the ragu and lamb steaks between 4 plates. Garnish with the chopped parsley.

The original recipe nutritional breakdown per serving:
Carbohydrate 19.6g Protein 33.2g Fibre 4.5g Fat 38.0g

The above taken from a Tesco Real Food idea here

Cumin is an aromatic spice native to eastern Mediterranean countries and Upper Egypt. This warm, flavoursome and slightly bitter spice derives from the seed of the Cumin plant and is traditionally added to curries, Mexican dishes and Moroccan lamb dishes.

White cumin seeds are the most commonly available variety; black cumin seeds are slightly smaller and sweeter in flavour. Cumin is widely available, all year round.
To prepare it, dry-frying cumin before grinding it brings out its flavour and softens its very spicy punch. Heat a frying pan, do not add oil, and add cumin seeds and toss until they expel a warm, rich aroma. Leave seeds to cool slightly, then grind and add to curry mixtures, soups and stews.
It is best stored in a cool, dark area.

As regular readers know, 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... 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

Black OP's outfits.

In the UK there are approximately four million diabetics. Around 90% are type two diabetics. The majority of type two diabetics could control their diabetes with a low carb higher healthy natural fat lifestyle. Medication if required, is usually minimal. Type one diabetics also benefit from low carb, by way of much reduced insulin usage, which very often leads to more stable control of blood glucose levels. The organisations below do not support or recommend a low carb diet. Therefore, blood glucose control, for the majority of diabetics is abysmal. It is clear to see why this horrendous situation has come about. Conflicts of interest.

Ask yourself, how long would large food companies and big pharma, financially support these organisations, if their dietary recommendations resulted in less sales, and loss of revenue. A low carb diet is not a no carb diet. The foods shown below, have been included in my low carb (50 carbs per day) diet for nine years. Countless hospital blood tests confirm, my diet has caused no ill effects whatsoever, in fact the contrary. My Doctor describes my diabetes control as excellent. It is worth noting, the NHS annual audited stats show, over 90% of type one diabetics and over 70% of type two diabetics, fail to get to a safe level of blood glucose control, let alone excellent. 

Why do I call these organisations Black OP's outfits. It is my opinion, these organisations are doing diabetics great harm, and are perpetuating the epidemics of obesity and often linked type two diabetes. Many are no more than wolves in sheep clothing, far too many, have taken the thirty pieces of silver.


British Dietetic Association

Danone, Abbott Nutrition, Nestle, Cereal Partners, BelVita Breakfast Biscuits and Coca Cola. 

DUK The diabetes charity.

Abbott Bayer Boehringer Ingelheim Bristol Myers Squibb Bupa Bunzl Everyclick First Capital Connect Flora pro.activ Kodak Lilly Lloyds Pharmacy Menarini Merck Serono Morphy Richards Merck Sharp & Dohme Limited Novartis Novo Nordisk Nursing Times PAL Technologies Ltd Pfizer Rowlands Pharmacies Sanofi-aventis SplendaTakeda Tesco Diets

HEART UK -The Nation’s Cholesterol Charity

Abbott Healthcare Alpro UK AstraZeneca BHR Pharma Cambridge Weight Plan Cereal Partners UK (Sh Wheat) Food & Drink Federation Fresenius Medical Care (UK) Limited Genzyme Therapeutics Hovis Kellogg’s (Optivita) Kowa Pharmaceutical Europe Co Limited L.IN.C Medical Systems Limited Merck Sharpe & Dhome PlanMyFood Pfizer Premier Foods Progenika Biopharma s.a. Roche Products Limited Unilever (Flora) Welch’s (Purple Grape Juice)

Blood Pressure UK 

Merck Sharp & Dohme Limited, Novartis Pharmaceuticals UK Ltd, Takeda Pharmaceutical Company, The Menarini Group, Servier Laboratories Ltd and Boehringer Ingelheim Limited.

The British Nutrition Foundation

The organisation's 39 members, which contribute to its funding, include – beside the Government, the EU – Cadbury, Kellogg's, Northern Foods, McDonald's, PizzaExpress, the main supermarket chains except Tesco, and producer bodies such as the Potato Council. The chairman of its board of trustees, is or was, Paul Hebblethwaite, is or was, also chairman of the Biscuit, Cake, Chocolate and Confectionery Trade Association.

The European Food Information Council

Current EUFIC members are: AB Sugar, Ajinomoto Sweeteners Europe, Bunge, Cargill, Cereal Partners, Coca-Cola, Danone, DSM Nutritional Products Europe Ltd., Ferrero, Kraft Foods, Mars, McDonald's, Nestlé, PepsiCo, Pfizer Animal Health, Südzucker, and Unilever.

The British Heart Foundation

Unilever Flora margarine.

Results for England. The National Diabetes Audit 2010-2011

Percentage of registered Type 1 patients in England

HbA1c > 6.5% (48 mmol/mol) = 92.6%
HbA1c > 7.5% (58 mmol/mol) = 71.3%
HbA1c > 10.0% (86 mmol/mol) = 18.1%

Percentage of registered Type 2 patients in England

HbA1c > 6.5% (48 mmol/mol = 72.5%
HbA1c > 7.5% (58 mmol/mol) = 32.6%
HbA1c >10.0% (86 mmol/mol) = 6.8%

These results are very similar to those obtained over the past 5 - 6 years.

Link to NHS audited statistics here.

Monday, 22 May 2017

Noakes legal soap opera costs taxpayers plenty

DEAR South African healthcare professional, here’s a question for you: are you happy with the way the Health Professions Council of South Africa (HPCSA) is fulfilling its twin mandates, to protect the public and guide the professions?

Do you know who makes decisions on your behalf and how your money is spent? Are you comfortable that you can get an accounting for how and why those decisions are made?

I ask because I heard that the HPCSA is appealing the ruling in the Professor Tim Noakes case. For the purpose of this column, I am not interested in getting into the yeas and nays of low carb diets; I am only interested in finding out who made this decision and why.

Because, you see, “As an autonomous body the HPCSA receives no grants or subsidies from government or any other source. It is totally funded by the fees it receives from registered persons representing the professions under its jurisdiction. Each Professional Board, however, administers its own budget in a transparent manner from the funds allocated by the HPCSA, based on fees paid by various professions to Council.” Okay?

I am willing to bet that the long-running and very costly case against Noakes was not funded by a ring-fenced reserve of fees contributed by registered dietitians and nutritionists in South Africa (I tried to find out how many there are, but the Association of Dietetics doesn’t seem to know, and the HPCSA Professional Board concerned simply lets the phone ring).

The HPCSA must be using, not just the R1 525 paid this year by each registered dietitian or nutritionist, but all the fees paid by all of you to cover the enormous costs of this. (That’s anything from a few hundred rand a year for an anaesthetist's assistant to nearly R2 000 for a psychologist.)

The decision to appeal was unexpected, at least by me. I thought the HPCSA would be doing a little research on social media. Because the picture painted during the hearing was of a fumbling, bumbling set of HPCSA witnesses and legal team who were shown up as being very ignorant about digital media, how it works and how the rest of us use it.

My expectation was that they'd crawl home, lick their wounds – and then the council would set out to craft a policy on social media, to look closely at the wording of their ethics documents and ensure that all members have ethical guidance about using digital media.

In due course, say a year from now, all the professions would have received a link to a new set of guidelines for How To Be Ethical Online.

But no. The council is appealing the ruling. I could understand that, perhaps, if the Tweet That Caused All The Trouble (the one about how to wean babies) had actually caused any harm. You know, if someone had landed up in ICU as a result of reading Noakes’ 140-odd characters, then you could (sort of) understand what can only be read as a steely determination to skewer the man.

But as it stands, it would seem no baby – or any other living creature, not even an apoplectic dietitian – was hurt during the making of this legal soap opera.

How much will this second legal leg cost, more millions sunk in a seemingly pointless vendetta? And to what other uses could the council put that money, that would serve both the public and the healthcare professions better?

And by the way, I’ve yet to hear if a better job is being done by the newish HPCSA, following the disastrous report in 2015 by a ministerial task team, which “found the Health Professions Council of South Africa (HPCSA) to be ‘in a state of multi-system organisational dysfunction’ which has resulted in the body’s failure to function effectively”

That could be attested to by hundreds of healthcare practitioners who struggle to get simple assistance with repeated requests to the HPCSA (I remember a young friend’s titanic battle simply to register as a paramedic); by doctors returning to South Africa with loads of experience, willing and ready to help our strained public healthcare system, but who could not jump through enough hoops to satisfy the HPCSA (see this story for just one of many); by professional bodies who have begged the HPCSA for help in, for example, policing professions that overstep the scope of practice for which they have been trained… Have things improved much since the new regime was put in place?

Quizás, quizás, quizás, as the Song Otherwise Known as ‘Perhaps, perhaps, perhaps’ goes.

The HPCSA is a crucial custodian of healthcare in this country – but quis custodiet ipsos custodies? (Who watches the watchmen?) In this case those watchmen and women are unelected officials – chosen from a list of nominations by the professions, but appointed by the minister of health for five-year terms. So how transparent are they required to be, and who calls them to account?

If none of you healthcare practitioners wants to ask, then I do, as a member of the healthcare-using public (who pays the money to the registered practitioners which enables them to pay their fees, and therefore ultimately funds the HPCSA): who made the decision to appeal, and why?

Asking – once again – for a country that is getting just a little tired of our money being widdled away.


British Dietetic Association reveal source of "evidenced based dietary advice" shocker!

I might of known why their dietary advice for diabetics is so poor. And there was I thinking it was because they receive funding and sponsorship from Danone, Abbott Nutrition, Nestle, Cereal Partners, BelVita Breakfast Biscuits and Coca Cola. 


Every word verbatim!

Our mission on this blog, is to share knowledge regarding the best dietary lifestyle, not only for diabetics, but for all people, kids included. We never ever wanted to make money from the blog, just spread the word. You can imagine how pleased I was today, to find a blog copying our every word. Don't get me wrong, it's plain to see we honestly 'nick' all sorts of stuff from the internet, and always give a link, but copying our every word verbatim, with no links, is not on. Still, as I say, we only want to spread the word. This at the bottom of the page made me laugh "Copyright 2017 DISEASE KNOWN FOR HEALTHY LIVING"


Low Carb Orange Mousse

Don't know about you - but I've always enjoyed mousse as a dessert, it's such a lovely way to round off a delicious meal. This lovely recipe is for a light and fluffy orange mousse and it makes a nice refreshing dessert, a great end to your low carb meal. You may add a splash of orange liquor, such as Cointreau or Grand Marnier, to give it an indulgent kick, but that is optional. 

Ingredients (make 8 small glasses):
3.2g carb per portion
4 sheets of leaf gelatine
zest of 2 oranges, juice of 1
4 eggs separated
100g erythritol (powdered)
300ml double (heavy) cream

1. Soak the gelatine in cold water to soften it. Heat the orange juice in the microwave for 30 sec. Squeeze the excess water from the gelatine, add to the hot juice and stir to dissolve. Set aside to cool.
2. Put the egg yolks, erythritol and orange zest into a bowl and whisk over a saucepan of hot water for 10 mins until thick and foamy. Remove from the heat and continue whisking until completely cool.
3. Fold the gelatine and orange mix into the egg yolk mixture. In separate bowls, whisk the egg whites and cream until both are softly stiff, then gently fold into the orange mix. Spoon into 8 glasses and chill until set. Decorate with slice of orange. The mousse can be refrigerated for up to 2 days.

Enjoy, I'm sure you will!

This lovely recipe idea is from Ewelina ... and here she is

Ewelina is a Type 1 Diabetic ... here is what she says "Diabetes and cakes doesn’t sound like a great combination. Well not to me, I have always loved baking and after diagnosis with diabetes type 1 in 2011 I had to find some way of combining these two. It is quite challenging and anyone who knows a little bit about baking will agree with me. How to bake without using flour or sugar?! After long research and checking hundreds of recipes I came across some great ideas. There are sugar substitutes that work quite well in most recipes and there are many different low carb flours and flour substitutes. I’m still learning and discovering new products and recipes but with every cake I make I know more and more. Now I’m convinced that low carb cakes can be delicious and we don’t need to feel sorry for not having regular cakes. Cakes from my blog are equally good (if not better) and you can eat them without worrying too much about your sugar levels"

... Enjoy

All the best Jan

Sunday, 21 May 2017

Low Carb Treat : Port Wine Dark Chocolate Fat Bombs

If you should have some port wine at the back of a cupboard, then you may want to consider using two tablespoons of it in this low carb chocolate treat recipe for port wine and dark chocolate fat bombs! They are super simple to make and will keep indefinitely in the freezer. Also these port wine and dark chocolate fat bombs have less than 1/2g of carbohydrate. Yes, you read that right! One of these, which is about the size of a fun sized sweet/candy bar, has exactly 0.4 g net carbs. That means you could eat FIVE of them and use just two carbs of your daily total! Seriously I'm not recommending you do eat five in one go, and I would doubt you would want to ... they are really rich.

Make them in your favourite chocolate shape molds such as hearts or shells ... or another shape, the choice is yours. When made you will definitely want to keep them in the refrigerator, as they melt quite easily at room temperature.

However, these smooth, dark chocolate treats with the fruity flavour of port wine makes these low carb dark chocolate fat bombs the perfect way to end a meal. They will keep indefinitely in your freezer ... but just a reminder do not store at room temperature or they'll melt!

24 servings. You may get more or less depending on the size of your molds.
1/4 cup organic extra virgin coconut oil
1/4 cup unsalted butter
1/4 cup Hershey's - or similar - Extra Dark cocoa
3 tablespoons powdered erythritol
2 tablespoons port wine
A few drops of liquid stevia if needed
How to make them, instructions can be found at Marye's 'Lowcarb-ology' blog here

If you should need help with weight/measurement conversion have a look

These can make a lovely treat for yourself, a good friend or loved one.

image from here

All the best Jan

Saturday, 20 May 2017

Jade Jackson - "Motorcycle"

Another that's new to me, this is from her debut album enjoy

Wilhelm Kempff plays Beethoven's Moonlight Sonata

I think as long as the human race exists, people will never tire of hearing this masterpiece. Eddie

Elegy for the Victims of the Tsunami of March 11, 2011 in Japan by Nobuyuki Tsujii

Saturday night again and music night on this blog. I went looking for a well known classical piece and found this new gem. If this does not move you, check your pulse. Eddie

Moroccan Orange & Cardamom Cake

Talking about oranges (here) recently, reminded me of this recipe which you may wish to try. Although I'm not 100% sure the recipe idea did originally come from Morocco, (although with this title it probably did) they certainly grow oranges in Fez and spices are popular in many Moroccan dishes ...
It's nice to see a cake mix that uses ground almonds and polenta, as generally cakes made with polenta tend to be moist and quite dense, so if you fancy giving it a try, then please read on.

Serves 10 -12
2 oranges, scrubbed
seeds of 6 green cardamom pods, crushed
225g pack xylitol (e.g. Total Sweet)
6 large eggs
200g pack ground almonds
50g polenta
25g self-raising flour
2 tsp baking powder
1 tbsp flaked almonds
Greek yogurt or cream, to serve

1. Put the whole oranges in a pan, cover with water and boil, covered, for 1 hr until a knife easily pierces them. If the oranges won’t stay under the water, place a small saucepan lid directly on top to keep them submerged. Remove the oranges from the water and cool, then quarter and remove any seeds and obvious pith where the stalk was. Blitz the oranges to a rough purée with a hand blender or in a food processor and put in a large bowl.

2. Heat oven to 160C/140C fan/gas 3 and line the base and sides of a 21cm loose-bottomed cake tin with baking parchment. Beat the cardamom, xylitol and eggs into the orange purée, then mix the ground almonds with the polenta, flour and baking powder, and fold in until well blended. Scrape the mixture into the tin, level the top and bake for 40 minutes.

3. After 40 minutes, scatter over the almonds, quickly return to the oven and bake 20-25 minutes more until a skewer inserted into the centre comes out clean. Remove from the tin and leave to cool. Serve sliced as a cake, or with Greek yogurt or cream as a dessert.

1) Microwave the oranges - If you are short of time, you can cook the oranges in the microwave – simply pierce them all the way through with a sharp knife, then microwave in a covered bowl with a dash of water on High for 6 minutes.
2) This cake also freezes well

This recipe idea originally seen here

Nutrition: per serving (12)
kcal 257 fat 26g saturates 3g carbs 2g
sugars 9g fibre 1g protein 13g salt 0.3g

What is Cardamom ... 

Cardamom is an aromatic spice indigenous to south India and Sri Lanka, cardamom seeds come from a plant belonging to the ginger family. They are contained in small pods about the size of a cranberry. Cardamom has a wonderful aroma and an enticing warm, spicy-sweet flavour. The whole pods can be added to dishes, or the seeds can be extracted and either added whole or ground. 

We try and bring a variety of 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.

Thanks for reading, and as always, if you've any thoughts about this recipe idea do please share them in the comments.

All the best Jan