Parsnips : Six Nutrition and Health Benefits

Parsnips are a delicious type of root vegetable that has been cultivated and enjoyed around the world for thousands of years. They are closely related to other vegetables like carrots and parsley roots, parsnips have long, cream-colored tuberous roots with a sweet, slightly nutty flavour. In addition to bringing a unique taste to your dishes, parsnips are incredibly nutritious and have been associated with many health benefits.

Here are six nutrition and health benefits of parsnips:

Packed With Important Nutrients 

Parsnips are a great source of fibre, vitamin C, vitamin K, and folate, as well as other important micronutrients. 

Rich in Antioxidants 

Parsnips are high in antioxidants including vitamin C and polyacetylenes that may prevent oxidative stress and chronic conditions like cancer, diabetes, and heart disease. 

High in Soluble and Insoluble Fibre 

Parsnips are high in fibre, which can support regularity, improve your digestive health, regulate blood sugar levels, and enhance heart health. 

May Aid Weight Loss 

Parsnips are low in calories but contain a good amount of water and fibre, both of which may benefit weight loss. 

Support Immune Function 

Parsnips are high in vitamin C and antioxidants, both of which may enhance your immune function and optimize health. 

Delicious and Easy to Add to Your Diet 

Parsnips have a sweet taste similar to carrots, but with a nutty, earthy undertone. They can be mashed, roasted, sautéed, boiled, baked, grilled, or fried and add a rich flavour to many dishes, working especially well in soups, stews, casseroles, gratins, and purees. They can also be easily swapped in for nearly any other root vegetable in your favourite recipes, including carrots, potatoes, turnips, and rutabagas (swede). 

Here are a few interesting ways to add parsnips to your diet:-

Combine parsnips with mushrooms and lentils for a vegetarian shepherd’s pie.
Mash parsnips and mix with lemon and herbs.
Prepare a parsnip gratin with ingredients like feta, turmeric, and cumin.
Bake sliced parsnips in the oven to make vegetable crisps.
Toss with olive oil and spices and roast alongside carrots.

The Bottom Line 

Parsnips are a type of root vegetable, closely related to carrots and parsley root They are rich in several important nutrients and antioxidants that may improve immunity, enhance digestive health, and aid weight loss. Best of all, they’re easy to prepare and have a sweet, earthy taste that works well in a variety of recipes, making them a great addition to a healthy, balanced diet.

Words and picture above taken from an article by Rachael Link MS RD, to read her article in full, with all related research links, please see here

Have you tried Parsnip & Cauliflower Soup, Recipe here

Or this Spiced Parsnip Soup with Coriander and Chilli Pesto, Recipe here

Or how about Mushroom and Parsnip Rösti pie, Recipe here

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

All the best Jan

Healthy Fats ... so good for us and our garden birds

Fat it's good for us …

If you live the LCHF (Low Carb High Fat) lifestyle, or know about this lifestyle you are aware that many refer to the 'HF' ( High Fat) as Healthy Fats ... foods like cream, butter, flax, cheese, avocado, nuts, and olive oil - in fact the foods that are pictured above. They are all on my shopping list because these are the fats that I use on a daily basis. Obviously high in calories but also full of essential nutrients. As I've written before my lifestyle is low carb, no more than 50 a day, with higher healthy fats and moderate protein. It is a balance that suits me, although each of us has to find our own balance, and obviously take into account any food allergies, or underlying health condition. 

You can read more about Low Carb Healthy Fat (LCHF) Eating here

There is also our Introduction to low-carb for beginners post here 

Fat is good for garden birds …

With the weather getting colder many of us may want to regularly feed our Garden Birds, and you may already be doing this. One thing they love are 'Fat Balls'. Read how to make them below.
"Fat balls and other fat-based food bars are excellent winter food. If they are sold in nylon mesh bags, always remove the bag before putting the fat ball out – the soft mesh can trap and injure birds. You can make your own bird cake by pouring melted fat (suet or lard) onto a mixture of ingredients such as seeds, nuts, dried fruit, oatmeal, cheese and cake. Use about one-third fat to two-thirds mixture. Stir well in a bowl and allow it to set in a container of your choice. An empty coconut shell, plastic cup or tit bell makes an ideal bird cake ‘feeder’. Alternatively, you can turn it out onto your bird table when solid."

Bird photo and Fat Ball details from the RSPB. Please read more about what you can do to help birds during the colder months here

All the best Jan

Coconut and Lime Low Carb Cake ... perfect with a cup of tea or coffee

Ewelina says "this is a lovely, refreshing combination of coconut and lime that gives you a bit of tropical flavour. I omitted the lime drizzle as I don’t think this cake really needs it. It’s great without any extras, maybe just a bit of powdered xylitol for the icing."

Ingredients (makes about 15 slices 5.7g carbs per slice):

60g Soy flour, sieved

70g Ground almond
50 g desiccated coconut, ground in a coffee grinder
85g butter, softened
Equivalent of 250g sugar (e.g. 250g Xylitol, ground using coffee grinder)
5 eggs, separated
2 tsp. baking powder
Pinch of cream of tartar
Juice from 1 lime

Zest from 1 lime 

Preparation: 

1. Preheat oven to 170C and line little baking tin (19cm long, 8cm wide) with baking paper.

2. In medium bowl mix soy flour, ground almond, coconut and baking powder.
3. In a separate bowl, using electric mixer, beat eggs yolks with butter until yellow and fluffy. Add lemon zest, lemon juice, sweetener and mix all together well.
4. In a large bowl whip egg whites with cream of tartar (with electric mixer it takes only few minutes).
5. Add 1/3 of whipped egg whites to the eggy mixture and using spatula fold it in as gently and slow as possible. Fold the whole mixture into remaining egg whites and again, fold it in as gently as possible.
6. Add half of mixed flours and fold it in gently. Add remaining flour and repeat folding in.
7. Pour the batter into a cake tin and bake for about 50 - 60 min. Check with a skewer if the cake is baked (the skewer should come out clean). Let it cool and decorate with xylitol (powdered).

Original recipe can be found here

Limes are the same shape, but smaller than lemons, with a bright green, fairly smooth skin, limes are a highly aromatic fruit. Like lemons, limes are high in vitamin C.

There are three main types:

Tahitian, which is the largest, with the most acidic flavour;

Mexican, slightly smaller, very aromatic, and with a particularly bright green skin;

Key lime, which have a paler skin, a high juice content and a strong flavour. 

Limes are available all year round, when buying them look for unblemished, firm limes that feel heavy for their size as they will be the juiciest. If you intend to use the zest, buy them unwaxed (shops should state this clearly). If you can't find unwaxed limes, scrub the limes thoroughly before zesting.

To extract the maximum amount of juice, make sure the limes are at room temperature, and firmly roll them back and forth under your palm a couple of times - that helps to break down some of the flesh's fibres. Alternatively, microwave them for around 30 seconds, depending on the size of the lime - warming them up also helps them give up more juice.

You can store limes in a perforated bag in the fridge (for a couple of weeks); in a fruit bowl (for around a week). Once cut, wrap in clingfilm and keep in the fridge for up to four days.

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

All the best Jan 

A tale of two cities, two seasons and two soups !

I'm sure you've heard / know about the book 'A tale of two cities' which is an Historical novel written by Charles Dickens in 1859 … well with apologies to Dickens …  I'm telling a story about 'A tale of two seasons and two soups' - one for winter, the other for summer. Why am I doing this I hear you ask? Well, this blog is read in many countries world-wide, and some are experiencing cold weather and may enjoy a nice steaming hot bowl of soup, while for others a bowl of hot soup would be the last thing on their mind (Australia for instance are having a heat-wave) but perhaps a soup for summer days may be welcomed … read on and see what you think!

Tomato Soup with onions, carrot and celery - Winter warmth

It is a fresh and simple tomato soup recipe with the welcome addition of onions, carrot and celery. 

see recipe, more details here

Gazpacho Soup - A taste of Andalucia - Cooling on Summer Days

Gazpacho is a soup made of raw vegetables and served cold, usually with a tomato base, originating in the southern Spanish region of Andalucia, which some spell with a c, while others use an s ! This soup can be great for a hot day when making a lunch that takes just a few minutes is exactly what you want.

see recipe, more details here

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

All the best Jan

Green Smoothie ... it's Low Carb, Keto ... Quick, Healthy and Easy !

Libby at Ditch the Carbs site says:

Why not start your day with a quick and easy keto (low carb) green smoothie. Easy, healthy and a fresh lovely mint taste to disguise the kale and green veggies... but use other vegetables if preferred! 

Ingredients: 

Serves Two

1 tbsp. chia seeds
125 ml coconut cream
125 ml unsweetened yoghurt
250 ml almond milk or coconut milk
1/2 avocado
2 cups chopped leafy greens *see notes
4 tbsp. fresh mint leaves
3 ice cubes
peppermint essence optional - to taste

granulated sweetener of choice optional - to taste 
Need help with weight/measurement conversion 
see here 
Easy & Quick Ingredients For Low-Sugar Green Smoothies 
Why not try and make your own green smoothie? If you’re not sure what to add to your smoothies, why not try these ingredients. 
Non-starchy green veggies –

avocado
kale
swiss chard
silver-beet
cucumber
celery

baby spinach 
Zesty Flavourings & Texture –

cocoa powder
ginger
lime juice
nut butter
chia seeds
mint leaves
cinnamon
walnuts

almonds 

Low-Sugar Fruits –

raspberries
strawberries

blackberries 

Milks/liquids/healthy fats

coconut cream
almond milk

unsweetened yoghurt 
Instructions and much more to see and read

can be found here

You may also like:

Green Smoothie - Dairy Free and Low Carb see here 

Avocado Mojito Smoothie - Rich, Creamy and Delicious see here

after you've enjoyed your morning smoothie

perhaps you might enjoy a walk,

you may see some snowdrops - image from here

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

All the best Jan

Matt Dusk & Florence K - Somethin' Stupid : Saturday Night Music

Yes, Saturday Night on this blog means it's music night - and there's definitely something about Canadian singers that I like. Regular readers will know that I enjoy listening to Michael Bublé … but did you know I also enjoy listening to Matt Dusk. Matt is one of Canada’s most beloved male vocalists, forging a career in music that has resulted in ten critically-acclaimed studio albums, he studied under jazz piano legend Oscar Peterson and is an alumnus of the St. Michael’s Choir School. The video I'm sharing tonight is a duet featuring Matt and Florence K, who is another Canadian pop singer and songwriter from Quebec. For me, this type of music and video always makes me smile, and I love the blend of English and French. The car, the boat, the scenery as well as the singers really does make this a listen to over and over again choice. I do hope you enjoy it too - have a listen and see what you think. All the best Jan 

It's Saturday ... here are two low carb supper Ideas

The weekend is here once more, in fact this will be the last weekend of January, because on Friday it will be the 1st February - time certainly does fly by. But back to this weekend ... I wonder if you may have a lot planned and have a long list of things you must do ... or perhaps you are just planning a more quiet time, with a favourite TV programme or DVD to watch. Whatever your plans how about considering one of these meal suggestions, I very often find they are perfect for a relaxed evening watching a little TV.

Bangers (sausages) and celeriac mash with roast fennel and green beans.

The sausages are very low-carb, outdoor bred 97% pork, at 1.2 grams of carbohydrate per 100 grams, i.e. 3 sausages 200 grams 2.4 grams of carb. Add the mashed celeriac and fennel. A very tasty meal and very low-carb, a very easy to prepare meal.

Peel a celeriac and cut into small chunks around an inch square, about 25mm in new money. Boil or steam for around 15 minutes. Drain off water and mash with a couple of knobs of butter. Place the sausages in a Pyrex dish and add the fennel with a little butter. Roast at 200c for around thirty minutes, turning every 10 minutes, ladle some fat over the fennel. Warm up the mashed celeriac in a micro wave for a couple of minutes. Pour over some gravy (a beef oxo cube) Voila, a great low-carb and tasty meal.

We have featured this meal before and here are some of the comments we received about this meal.

"This looked so tasty, we had it for dinner tonight was very pleased with the recipe. Thanks for another good idea." 

"You just can't beat a good old fashioned British meal. You did have me fooled at first as I thought it was going to be potato! What a great idea to use celeriac." 

"Yummy had some of these lovely sausages for supper tonight. Great British Grub."

Beef burger, served with Cheesy Leeks and Mushrooms.

Serves Two Decent Sized Burgers 

250g lean minced beef

1 red onion chopped
1 egg yolk
1 - 2 tsp olive oil
1 tsp dried mixed herbs *
Salt and pepper to season

* I used dried herbs but if you have fresh ones even better

Simple Method 
Just place all the ingredients in a mixing bowl, then stir very well making sure it is well mixed. Using your hands divide the mix and shape into two equal sized burgers. Place on a baking tray and cook in a pre-heated oven at 200 or Gas Mark 6 for approx. 30 minutes. All ovens vary so check burgers at about 20 minutes and adjust cooking time as necessary. When cooking burgers in the oven it may be an idea to grease or line your baking tray …. helps with the washing up afterwards! 
Optional 

You can either have plain burgers or why not put some stilton cheese on top of the burgers, for the last 10 minutes of cooking and let it melt - it makes the burgers that extra delicious.

We enjoyed this dish served with some mushrooms cooked in butter, I use a small frying pan, with melted butter and cook on top of the hob. For the cheesy leeks, I just sliced up two leeks (wash them first) placed them in a small ovenproof dish. Covered them with double cream and cooked in the oven for approx. 15 minutes. Take leeks out of oven and sprinkle with some grated cheddar cheese, return to oven for further 5 minutes or until the cheese has melted and it’s a slight golden brown colour - the leeks should be just soft.

and it's optional but you may wish to enjoy a glass of wine with your meal

Dear reader, you will find a variety of articles, studies etc. plus recent news, views and recipe ideas within 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

Salsify - Health Benefits - Recipe Suggestions

John Staughton writes: 
"5 Wonderful Benefits of Salsify

Some of the health benefits of salsify include its ability to lower blood pressure, boost the immune system, stimulate hair growth, increase circulation, improve numerous elements of your digestive health, increase the metabolism, and positively affect bone mineral density.

What is Salsify?
Salsify is actually the name given to a few different plants in two different genera, both of which are in the sunflower family, Asteraceae. The more popular and common variety is called black salsify or Spanish salsify, and has the scientific name Scorzonera hispanica. It is grown as a root vegetable and has large, broad leaves above ground and a long, tapered, black root, sometimes up to a meter long. The fleshy interior of the root is the edible portion, and the black skin of the root is usually removed before preparation.

This vegetable is native to Southern Europe and the Middle East, but its actual point of origin is believed to be in Spain. You rarely see this vegetable outside of Europe, or even in the United Kingdom, as the conditions for growing there aren’t ideal. However, it remains very popular in Germany, the Netherlands, Belgium, and other central and southern European countries.

As a food source, black salsify can be eaten as a normal vegetable, and is quite complementary to peas and carrots, usually after boiling and removing the skin. It is a popular alternative to asparagus and is prepared in many dishes in a similar way, including in white béchamel sauces with broccoli or cauliflower. If you choose to boil the roots, you can also deep fry them, similar to vegetable tempura.

Although the black salsify “craze” hasn’t spread too far out into the world, but it is beginning to occasionally show up in some exotic food stores and import locations in North America. The reason black salsify is so important is that it is chock-full of beneficial nutrients and components that make it a serious booster for human health. Let’s take a closer look inside…

Salsify Nutrition Facts
Salsify is a veritable treasure trove of nutrients, including significant portions of iron, potassium, calcium, manganese, phosphorous, magnesium, and copper, as well as vitamins including ascorbic acid, pantothenic acid, thiamine, riboflavin, folate, and vitamin B6. Salsify also has significant amounts of dietary fibre, protein, and inulin.

Health Benefits of Salsify
Health benefits of salsify include the following:

Regulates Blood Pressure
The high content of potassium (15% of the daily recommended amount in a single serving) and the low level of sodium, mean that salsify can significantly improve blood pressure problems by relaxing the blood vessels, reducing the strain on the cardiovascular system, and preventing chances of blood clots, heart attacks, and strokes. Potassium is also an essential element for building strong bones, and has even been praised for its ability to boost cognitive ability, possibly due to the increased blood flow to the brain that vasodilation can stimulate.

Improves Digestion
There are a number of ways that salsify can help boost the health of your digestive system. First of all, a single serving of salsify contains nearly 20% of your daily recommended amount of dietary fibre, which is essential for stimulating the passage of food through your body, decreasing constipation, easing bowel discomfort, and preventing more serious conditions, like gastric ulcers.

Furthermore, much of the fibre is in the form of inulin, which is a relatively rare prebiotic fibre that increases the growth of bifidobacterial in the gut. This can reduce cancer-causing agents in that organ system, maximize the efficiency of nutrient absorption, and provide a boost to the immune system.

Improves Circulation and Hair Health
The high levels of iron and copper found in salsify mean that your circulation will improve, as iron and copper are both essential for the creation of red blood cells. More RBC means more oxygenation to important tissues and organs, including the follicle beds. Salsify has been shown to stimulate the re-growth of hair. Furthermore, copper on its own has been linked to increasing hair strength and a reduction in premature greying.

Boosts Immune System
The combination of vitamin C, as well as significant levels of other vitamins and minerals that improve metabolic efficiency and functionality throughout the body, also helps the immune system. Vitamin C stimulates white blood cells, vitamin A functions as an antioxidant, and B-family vitamins range from increasing enzymatic functions to regulating hormones. Salsify has such a diverse range of nutrients that almost every organ system is somehow affected, meaning that the body is working in top form.

Improves Bone Strength
The high levels of magnesium, phosphorous, calcium, copper, iron, and manganese form a strong mineral base for developing bone tissue. Vitamin C also plays an essential role in this bone creation process. With sufficient bone mineral density, you can prevent the development of common, age-related conditions like osteoporosis and even arthritis, which can occur when bones begin to degrade and connective tissue (collagen) no longer maintains the integrity of your joints."
Jim's words above, with all related research links can be found here

You may also like to read this post Salsify - 'What's that bundle of old sticks?', find it here 

… if you are searching for Salsify recipes

here's one … 

Salsify in Blankets
see recipe details here

… or how about this one
Roast Hake with Salsify, Citrus and Radicchio
see recipe details here 

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Diabetes and Cold Feet : Some Possible Causes and Treatment

"We’ve all heard of a bride or groom “getting cold feet” before walking down the aisle, but for people with diabetes, having cold feet takes on another meaning entirely. 

What causes cold feet?

1. Diabetic peripheral neuropathy, a form of nerve damage, is one of the most common causes of cold feet. About sixty to seventy percent of people with diabetes develop some form of neuropathy over time. Diabetic peripheral neuropathy is actually the cause of all kinds of symptoms, including tingling, burning, or sensitivity to touch. Your feet might seem warm to the touch, but feel cold to you. Symptoms may worsen at night.
2. Poor circulation is another common cause of cold feet. Poor circulation makes it more challenging for your heart to pump warm blood to your extremities, keeping your feet cooler than the rest of your body.
3. Peripheral artery disease, caused by clogged arteries in your legs, can reduce circulation and lead to cold feet. This could be a sign of something more serious, like increased risk for heart attack or stroke, but your doctor can usually detect it by checking the pulse in your legs.
4. Certain medications, particularly those that cause blood vessels to constrict, can cause cold feet. Popular medications associated with cold feet are those to treat blood pressure, migraine headaches, and head colds. Talk to your pharmacist if you start to experience cold feet after starting a particular medication.

5. Hypothyroidism is a condition caused by an underactive thyroid. Low levels of thyroid hormone interfere with your body’s metabolism, contributing to reduced circulation and colder feet. 

Other causes of cold feet

Restless legs syndrome (RLS), a neurological disorder that causes funny sensations in your legs when at rest, such as creeping, crawling, aching—and, sometimes, cold sensations on the skin of your legs that can be relieved by moving them.
Tarsal tunnel syndrome, a type of nerve disease caused by compression of the nerves in the ankle and foot. This is more common in people with diabetes than the general population.

Raynaud’s phenomenon, in which blood vessels spasm and restrict blood flow to your extremities. 

How can cold feet be treated?

Prevention is the best treatment. People with diabetes can have a decreased capacity for healing, especially in the feet. And because of this, the risk of amputation increases. Use the following tips to warm up and prevent damage to your feet:
1. Keep your surroundings at a comfortable temperature. This varies from person to person. Room temperature is considered 20°C (68 °F) to 28°C (82.4 °F).
2. Avoid going barefoot, both inside and outside.
3. Wear well-fitting socks and shoes for every occasion. Wear shoes with faux fur, fur, or sheepskin lining. Remember to make sure the sole of your shoe is hard enough that a tack wouldn’t go through it.
4. Avoid hot water bottles, electric heaters, electric blankets, heated socks and shoes, and hot baths. These can burn your skin, and you may not know it until it’s too late, especially if you have neuropathy.
5. Check your feet regularly for blisters, cuts, wounds, or other troubling changes. If you notice anything, talk to your healthcare provider to prevent things from getting worse.
6. If you experience frostbite, elevate your feet, and keep them clean, dry, and covered. Contact your healthcare provider right away. This can be a medical emergency.

Talk with your healthcare provider about other causes of cold feet, such as RLS, circulation problems, hypothyroidism, or medications."

Words and picture from an article at 'dlife', please see their article with all relevant links here

All the best Jan

British Wildlife Photographs ... nice to see !

From time to time we post something completely different ...

Like these photos from the 2018 British Wildlife Photography Awards,

see more here

A lesser black-backed gull soars above stormy waters off the coast of New Haven in East Sussex.
Craig Denford took this and was named the winner of the 'coast and marine' category

James Roddie took this superb shot of a frosty woodland in the Scottish Highlands.
It came first in the 'wild woods' category

Tesni Ward's photograph of a badger ambling through the Peak District National Park in Derbyshire.
The image came top in the 'animal portrait' category.

Well goodness me - how did this photograph sneak into this post! LOL!

Sorry couldn't resist adding this …

Photo taken a while ago but it always brings a smile to a Grandma's face

and there is a very nice red pepper and tomato soup recipe on the original older post
which you can see here 

… wishing you a happy day

All the best Jan

Melon : Different types, and recipe suggestions

You may have seen in various news outlets that in Australia roads have melted and doctors have warned people about heat stress as Australia notched five of its ten hottest days on record amid a searing heatwave. Friends in blogland living in Australia have also talked about it in their various blog posts. So it's partly with this in mind that I thought Melons! Yes melons - well they are so refreshing when it's hot, but actually I don't mind eating them when it's cooler either …

Melon - so many different types:

Cantaloupe 

The Cantaloupe melon is named after a small town near Rome, Cantalupa, and is appreciated everywhere for its exceptionally juicy, sweet, orange flesh. Like all melons, it can be used in sweet and savoury dishes, but its flavour is always enhanced by serving well chilled. It is available all year.

Uses: It is ideal in fruit salads, fish or poultry dishes and can be eaten on its own. 

To store: Keep uncut melons at room temperature until fully ripened, then store in the fridge for up to 5 days. Cut melon should always be covered with clingfilm and used within 3 days. 

To prepare: Halve and remove the pips and fibres. Use a melon baller to scoop out the flesh or slice and cut the flesh away from the skin. 

Charentais 

The small charentais melon is grown mainly in France and Spain and has a smooth pale green to cream skin. The very juicy flesh is deep orange in colour and it is one of the best dessert melons. They are available all year. 

Uses: Serve chilled on its own, or as part of a fruit salad. Serve chunks of melon with black olives with pre-dinner drinks, or wrap melon cubes in smoked salmon and serve on cocktail sticks. 

To store: Keep uncut melons at room temperature until fully ripened, then store in the fridge for up to 5 days. Cut melon should always be covered with clingfilm and used within 3 days. 

To prepare: Halve and remove the pips and fibres. Use a melon baller to scoop out the flesh or slice and cut the flesh away from the skin. 

Galia 

This variety of melon has a thick green skin and sweet yellow flesh, which is full of flavour. It is available all year. 

Uses: Serve on its own or in slices with a selection of cold meats. Add to fruit salads or purée the flesh and stir into orange juice for a delicious non alcoholic cocktail. 

To store: Keep uncut melons at room temperature until fully ripened, then store in the fridge for up to 5 days. Cut melon should always be covered with clingfilm and used within 3 days. 

To prepare: Halve and remove the pips and fibres. Use a melon baller to scoop out the flesh or slice and cut the flesh away from the skin. 

Honeydew 

An oval-shaped melon with yellow or green wrinkled skin, Its flesh may be pale green, yellow or pink, depending on type. It has a subtle, refreshing sweet flavour. It is available all year. 

Uses: Cut into slices and sprinkle with a little ground cinnamon or ginger for a simple starter or dessert. 

To store: Keep uncut melons at room temperature until fully ripened, then store in the fridge for up to 5 days. Cut melon should always be covered with clingfilm and used within 3 days. 

To prepare: Halve and remove the pips and fibres. Use a melon baller to scoop out the flesh or slice and cut the flesh away from the skin. 

Piel de Sapo 

A Spanish melon whose name means 'toad's skin' - a reference to its dark green roughly textured surface. Inside the pale yellow to green flesh has a distinctive, delicate sweet flavour. It is available all year. 

Uses: Delicious eaten Italian-style with thinly sliced prosciutto. Or serve with after-dinner cheese - it is especially good with salty feta or extra mature Cheddar. 

To store: Keep uncut melons at room temperature until fully ripened, then store in the fridge for up to 5 days. Cut melon should always be covered with clingfilm and used within 3 days. 

To prepare: Halve and remove the pips and fibres. Use a melon baller to scoop out the flesh or slice and cut the flesh away from the skin. 

Watermelon 

Quite different from the other types of melon available, water melons are usually quite large, with a dark green skin. The flesh is a bright pinky red colour and has a quite bland sweet flavour, it contains black seeds which provide a direct contrast in colour and texture to the flesh. Slices of water melon are especially popular in warm countries where they are served chilled as a refreshing alternative to a long, cool drink to help quench thirst. It is available all year. 

Uses: Serve chilled and sliced as part of a fresh fruit platter. 

To store: Keep uncut melons at room temperature until fully ripened, then store in the fridge for up to 5 days. Cut melon should always be covered with clingfilm and used within 3 days. 

To prepare: Halve and cut into thick slices.

Some recipe suggestions

Sugar-Free Cantaloupe Agua Fresca (Vegan)

more details here

Melon and Parma Ham

more details here

Watermelon Salad in a tea-cup !

more details here

A Watermelon Pizza : Perfect For Warmer Summer Days

more details here

Of course there are many other delicious recipes that use melon too, and you may have your own favourite, why not share it in the comments section.

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

All the best Jan

Golden Goat’s Cheese Tomatoes with Spinach

Such a lovely, easy dish ten minutes to prepare and fifteen minutes to cook - then sit down and enjoy.

Ingredients:

Serves Two

250g spinach
4 slices prosciutto
3 large tomatoes, halved
1 heaped tbsp. crème fraîche

50g goat's cheese (from a log with rind), chopped

Method:

1. Heat oven to 200C/fan 180C/gas 6. Put the spinach in a colander, pour over a kettle of boiling water until the spinach wilts, then drain and squeeze out as much liquid as you can (you might need to do this in two batches). Put the spinach in the bottom of a gratin or baking dish, season, then sprinkle with nutmeg.

2. Drape the prosciutto over and around the spinach, then sit the tomato halves on top, cut-side up. Dot the crème fraîche over the whole dish, scatter with the goat’s cheese, then season with more pepper. Bake for 10-15 mins until the cheese is melting into the crème fraîche and the edges are starting to bubble. Scoop out of the dish and serve with low carb bread and a green salad.

Nutrition per serving:

Fat 17g Carbs 10g Fibre 5g Protein 16g

Tips:

Ricotta and / or Mozzarella cheese could also be used.

Herbs such as basil may also be added if wished.

Low carb bread suggestions, can be found  here, here and here

Recipe:

From an original idea here but easily amended to suit your dietary preference

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

All the best Jan

Prosciutto (ham) ... some facts and low carb recipe suggestions

Prosciutto

Pronounce it: proh-shoo-toe 
Prosciutto is sweet, delicate ham intended to be eaten raw. The word 'prosciutto' is the Italian for ham, but is widely used to describe seasoned, cured, air-dried ham. True prosciutto comes from Italy, but versions are now produced elsewhere. 
'Prosciutto cotto' is cooked and 'prosciutto crudo' is raw (although safe and ready to eat thanks to the curing process). Italian prosciuttos are labelled according to their city or province of origin. The most famous is 'prosciutto di Parma' or Parma ham, which is salted and air-dried for 8 to 24 months. 
Choose the best 
In supermarkets prosciutto comes pre-prepared in thin, almost transparent, slices. However, delis will cut fresh slices from the leg at the desired thickness.
Prepare it 
Prosciutto is usually eaten raw, but can be added to pasta or risotto. Add it at the last minute as lengthy cooking will toughen it and destroy the delicate flavour. 
Store it 
Keep in the fridge and consume by the use by date. Once opened eat within two days. 
Cook it For a classic no-fuss Italian starter, drape slices of prosciutto over quarter of a juicy melon - and that's it. 
Alternatives 
Try pancetta or ham.

Recipe suggestions

Asparagus Wrapped With Prosciutto : Low Carb

more details here

 

Warm courgette and aubergine salad, with prosciutto : Low carb

more details here

Frittata with Butternut Squash, Spinach and Prosciutto

more details 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 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