Kalette ... a vegetable rich in vitamins A and C

Kalette, some may say is a funny name for a serious vegetable! It is a brand name for kale sprouts, formally known as flower sprouts. Kalettes were developed in England and first sold commercially in 2010, and are available in many supermarkets. Each pretty kalette is a cross between kale and a Brussels sprout, and highly nutritious - particularly rich in vitamins A and C. Cooking-wise, kalettes work in any way that Brussels sprouts and kale would be happy with: steaming, frying, roasting or stir-frying.

Kalette & Gruyere Cheese Gratin

Ingredients

Serves Six
1 pack of Kalettes , stems discarded, leaves chopped into 1⁄2 inch pieces
2 tbsp. unsalted butter
1 medium onion, finely chopped
2 cloves garlic, finely chopped
350ml Whipping Cream
100g Gruyère cheese, grated
1/8 tsp. ground nutmeg
150g. Grated Parmesan
Pinch cayenne
Salt & White Pepper

Recipe instructions

Can be seen here

Kalettes, Chorizo & Sweet Potato Hash

Ingredients

Serves Two
1 Pack Kalettes
1 Tsp Mild Olive Oil, Plus Extra For Frying
100g Spicy Chorizo Sausages, Cut Into Small Pieces
1 Onion, Finely Chopped
600g Cold Roughly Chopped Sweet Potato
1/2 Tsp Paprika
2 Eggs

For a vegetarian or vegan alternative

simply replace the chorizo or eggs and add in extra vegetables or nuts for the perfect hash.

Recipe instructions

can be seen here

Kalettes have the tender, taste of young kale. But, they also have the complex, sweet nutty taste of Brussels sprouts. This extra layer of flavour makes Kalettes the perfect vegetable accompaniment for most dishes. They’ve got the right amount of taste oomph.

And because they’re quite subtle, they’re really good when you’re making healthy smoothies. Not only because of the taste, but because of the nutrients they’re packing. A favourite of many is the Kalettes, pineapple, and almond-milk smoothie. 

Perhaps you will give this vegetable a try ...

Words and pictures above from site here

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipes 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

Guide To Carbs In Fruit

Have you wondered why you should stay off the fruit when starting low carb? 

Why are berries recommended but not bananas? 

Well here is the Ultimate Guide to Carbs in Fruit, 

which to enjoy and which to avoid.

Lots more helpful information, can be read here

I often enjoy a few of the lower carb fruits, in fact I recently bought some raspberries.

Do you have a favourite (low carb) fruit?

All the best Jan

Ya gotta larf!

Guy is speeding down a country road and sees a cop with lights and siren on chasing him. He speeds up and after a few miles finally pulls over.

Cop comes up to him and asks why he wouldn’t pull over. Guy says “Two weeks ago my wife ran off with a cop and I thought you were trying to bring her back”.

“Have a good day, sir, and please drive safely.”

Eddie

Teeth, look after them, here are the best and worst foods for your teeth

"Most people know that improving general health starts with better food choices, but have you considered what goes in your mouth for the sake of your teeth? Just like every other part of the body, teeth need specific nutrients to thrive, including calcium, vitamin A and D, phosphorous and fibre. There are foods that support oral health with these vitamins and minerals, and others that can instead erode a tooth’s surface, harbour bacteria and increase decay. To help you keep those biters pearly white and fit for healthy feasting, here is our list of foods to enjoy and foods to avoid for better oral health.

GOOD FOOD FOR HEALTHY TEETH 

Celery & Crunchy Veggies 
Providing two great oral benefits in one healthy snack, celery and other crunchy and high fibre veggies are able to lightly clean the surface of your teeth while also creating more saliva through the amount of chewing needed to break them down. More saliva supports health mouth tissue and also acts as a natural mouthwash, removing food particles from the teeth and gums to help prevent cavities. 

Chia

Chia seeds are an incredibly versatile powerhouse of vitamins and minerals, from smoothies to protein balls the addition of chia seeds to your diet can improve your health on so many levels. For your dental needs, eat your daily chia puddings guilt free because they contain calcium, vitamin A, fiber and phosphorous that support healthy teeth. 

Coconut Oil

There’s not much this incredible oil can’t do, we love using it for cooking, moisturising and now we’ll add dental care to the list as well. The practice of oil pulling - swishing a tablespoon of coconut oil in your mouth for 10 to 20 minutes - can draw out toxins that collect in your mouth. This helps to prevent tooth decay and creates an environment in your mouth that’s difficult for bacteria to thrive. Researchers are recognizing the positive impact this regular practice can have on general dental health alongside traditional oral health maintenance. 

Organic Dairy

Packed with calcium, milk, cheese, and yogurt are great for maintaining a healthy smile but can also repair and strengthen tooth enamel thanks to the protein casein. When consumed as Kefir, a fermented milk drink, you can receive the benefits of the fatty acid profile and the fat-soluble vitamins A, D and K2 - a perfect mix for oral and general health. 

Fatty Fish

Consuming fatty fish such as wild-caught salmon or sardines gives your diet a boost of Vitamin D which allows your body to absorb all the benefits of calcium from other foods you eat. Fatty fish also contains phosphorus which supports stronger tooth enamel, and the Omega-3 fatty acids have been linked to improvements in periodontitis (gum disease). Don’t like fish? Consider fish oil supplements so you don’t miss out on all the benefits. 

Dark Chocolate

We bet you never thought a sweet treat could be good for your teeth! The compound CBH found in cacao has been shown to help harden tooth enamel and prevent decay. So enjoy a square or two of a nice 70%+ dark chocolate block knowing you’re doing something good for your teeth. 

Green and Black Tea

Tea can be a great choice to accompany or follow a meal as the polyphenols found in green and black tea can kill or suppress the bacteria that cause plaque.

FOODS TO AVOID

Acidic Food

While citrus may provide great benefits with high levels of Vitamin C, the acids found in citrus break down tooth enamel and can cause irreversible damage when consumed regularly. The two main culprits are lemon juice and grapefruit juice. If you’re like us and love to have a lemon juice in the morning for a great start to the day and to aid with digestion, for better dental health this should be followed by plain water. You should avoid brushing your teeth immediately before or after your citrus drink to allow your saliva to do its work balancing the PH levels in your mouth. 

White Bread

For so many reasons we avoid highly processed white bread, but in terms of oral health white bread is on the no-go list because it sticks to the crevices of your teeth and its enzymes convert into sugars creating a perfect environment for bacteria. 

Sports drinks

Loaded with sugar and highly acidic, there isn’t much going for sports drinks in terms of oral health. Not only is the list of ingredients alarming, the fact that these drinks are usually sipped slowly means the damaging ingredients are staying in the mouth longer and coating the teeth for longer which exacerbates the issue. 

Dried fruits

You might have dried fruits on your Healthy list, but when it comes to your teeth dried fruits are high in sugar and are sticky so the sugars stay on the teeth longer, feeding bad bacteria. Opt for fresh fruit instead! 

Pickles

Pickles are highly acidic and can wear down your tooth enamel more than any other food. If you love to snack on pickles, we recommend you rinse your mouth with water after eating them. 

Practicing good oral hygiene with a combination of traditional methods and a teeth-friendly diet should see you donning a healthy smile for years to come." 

Words and picture above taken from an article by James Colquhoun, which you can see with all related links here

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

Creme Brûlée : The LCHF / Low Carb Way !

This recipe suggestion is from Julia McPhee.

It's a simple LCHF / Low carb Crème Brûlée and is so easy to create. No culinary skill required!! Crème Brûlée is one of Julia's all time favourite desserts, and this Simple LCHF/Low carb Crème Brûlée Recipe allows her to create and enjoy her own Brûlée ... you may also like to give it a try!

Ingredients
3 Egg yolks
1 cup cream (full cream)
1 tbsp. Vanilla essence
1 tbsp. Natvia (or sweetener of choice)

Instructions
1. Heat oven to 160 C.
2. Beat egg yolks, Natvia and vanilla essence until well beaten (I placed them all in a blender and mixed for several seconds). Heat cream in a heavy based saucepan. Stir regularly and do not allow to boil. When cream is hot (but not boiling), add slowly/gradually to the egg mixture, stirring constantly.
3. Pour mixture into 4 ramekins/ or small coffee cups. Place ramekins in a baking dish and pour boiling water into the dish (around ramekins) until the water is around half way up the ramekins. Place in oven and bake for 30 mins (they should be firm to touch and slightly browned on top). When cool, place in the fridge.

4. Note that I have not made a traditional Crème Brûlée topping. I like to keep my recipes simple and easily achievable. This is a great tasting, and simple to make, Low Carb Crème Brûlée recipe.

Nutrition Information
Serves: 4
Serving size: 1
Fat: 33.8g
Saturated fat: 20.8g
Carbohydrates: 1.4g

Protein: 2.6g

Need help with weight and measurement conversion

Please see here

A variety of recipe ideas are 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

A Complete Guide to Sugar ...

The complete guide to sugar

By Franziska Spritzler, RD, medical review by Dr. Andreas Eenfeldt, MD

Franziska writes:

"Sugar has never been considered a healthy food, but it has still become a major part of our diet. Whether sugar is simply a source of “empty calories” or something more sinister has been an ongoing debate among nutrition experts. Learn all about sugar, the many ways it impacts health, and practical takeaways for decreasing your intake."

Her article gives a very good and in-depth look at sugar, covering such questions as:
What is sugar?
Is “natural” sugar better?
Sugar’s effects in your body
What is the recommended daily intake of sugar in the US?
Added sugar
Sugar and the obesity epidemic
The sugar industry
Sugar addiction
Visual and practical tools to reduce sugar in your diet
5-step action plan for reducing sugar intake

There is a lot of very good and interesting information with helpful tips, why not read the full article - you can find it here

All the best Jan

Mudeford Mood

Saturday night and music night again. I found this video today, it highlights our beloved Mudeford quay. Compared to many places, it's nothing special, but to me and Jan, it is totally magical. We live a couple of miles away and visit all the time, including this week. Check out the video and a few photographs I took last year. Have a great weekend folks. Peace to all. Eddie

Hengistbury Head from Mudeford Quay

Lobster pots on the quay  

The lifeboat station Mudeford quay 

Pork Loin Steaks with Mozzarella Cheese

Did you know ... "Pork is the culinary name for meat from the domestic pig. It is the most commonly consumed meat worldwide, with evidence of pig husbandry dating back to 5000 BC. Pork is eaten both freshly cooked and preserved. Curing extends the shelf life of the pork products. Ham, smoked pork, gammon, bacon and sausage are examples of preserved pork. Charcuterie is the branch of cooking devoted to prepared meat products, many from pork." ... you can read more about Pork here

I do like to include Pork in my weekly menu plans, and there are so many ways to cook and enjoy it, take this suggestion for instance … 

Ingredients

Serves Four

4 lean thick pork loin steaks (about 2cm (1in) thickness)
50g (2oz) mozzarella cheese or similar, thickly sliced into 4
8 fresh sage leaves
4 slices Parma style ham or streaky bacon
salt

ground black pepper

Method
1. Preheat oven to gas 4, 180ºC, fan 160ºC. Place an empty baking tray in oven to heat through.
2. Place the pork steaks on a board, and with a sharp knife carefully make a slit horizontally into the non-fat edge of the pork. Continue until you have created a shallow pocket to stuff.
3. Take a slice of cheese and two sage leaves and push into the pocket. Season and wrap each steak in a slice of ham or bacon.

4. Heat oil in a frying pan and seal steaks on both sides. Place on the hot tray (that has been preheated in the oven) and cook for about 15-20 minutes until browned and cooked through.

Nutritional Information (for recipe above) per serving

Fat 15g Carbs 0g Protein 52.8g

Optional Servings

(Depending on your choice of serving will add to the nutritional details above)

Seasonal green salad, crushed new potatoes and mixed olives.

Cauliflower Mash, see details here 
Celeriac Mash, more here 

Recipe from an original idea here

The colour of downy sage leaves and their flavour varies but, in essence, sage is a very strongly aromatic and slightly bitter herb that can withstand long cooking times without losing its flavour.

The strong flavour of sage means that a little goes a long way, especially if you're using dried leaves, so use sparingly. Sage goes well with pork, beef, duck and chicken recipes, and fatty meats in particular. In Italy it is commonly chopped, mixed with melted butter and served stirred into pasta or gnocchi. Fry sage leaves with liver or kidneys, or try dipping them into a light batter and deep-frying - they can be used to garnish dishes or eaten as a snack.

Words and picture about sage taken from here

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 

Ever felt you were wasting your time?

Eddie

Help Boost Your Immune System With These Smoothie Ingredients

Rachel Morrow writes:

"We are all about optimizing our diet to get the most of out of our meals! So when we’re feeling a little under the weather, we like to boost our smoothies with added protection. Here are some go-to tips for boosting your smoothie with the good stuff to help you fight off unwanted germs during flu season or whenever you feel your body fighting something off! 

VITAMIN C RICH FRUITS: 

Increasing your Vitamin C dosage is one of the easiest ways to boost immune function. Low levels of C are linked to infection and disease. Reach for lemon, mango or grapefruit, all of which are high in vitamin C. 

HIGH-IRON NUTS: 

Add a handful of either soaked cashews or almonds to your smoothie for their zinc content, which also helps your body better absorb vitamin C. As a finishing touch, she adds a heaping tablespoon of turmeric, the golden crown jewel of anti-inflammatory spices. 

TURMERIC: 

The golden crown jewel of anti-inflammatory spices. Its active compound, curcumin, has the ability to simultaneously kill and promote healthy cellular growth while boosting your immune function. 

MEDICINAL MUSHROOMS: 

Medicinal mushrooms are potent immune boosters and make a great smoothie-booster. The Shiitake, Reishi, and Maitake mushroom stimulate the immune system, build up our resistance to viruses, and may block tumour formation. 

GINGER: 

Ginger is one of the best ingredients for helping your body to fight off infection. It’s said to increase core body temperature and help promote circulation. 

PROBIOTICS: 

Your body contains ten times more bacteria than cells. Friendly bacteria not only attack pathogenic bacteria and fungi, but they also trigger appropriate white cell reactions to invaders. Surprisingly, one of the main functions of friendly bacteria is to stimulate your immune system. By eating probiotic-rich foods and maintaining good intestinal flora, a person can also maintain a healthy immune system. Add probiotics from a capsule or a serve of Kefir!"

Original article here 

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

Chicken Stew Colombian-style ...

photo credit Toby Scott

"Colombia has numerous things to captivate. On the one hand, an ample offer of traditional regional recipes; on the other, new trends that make the best of local products to turn Colombian flavours into innovative dishes. They say that one of the strategies to win over someone's affection is through the charm of a good meal. 'A way to a man's heart is through his stomach.' as some would have it. A corresponding consequence could be the colloquial expression, 'Full belly, happy heart.' Colombian national cuisine is as diverse as its climate, landscapes, and cultural expressions. Aside from the fertility of a land that grows practically everything, there is the unlimited imagination of expert cooks who add to the sentiment they infuse into their preparations new ways of seasoning and creating recipes."

This recipe suggestion, inspired by Colombia’s central region, is by Melissa Hemsley, who is one half of Hemsley + Hemsley - the business she set up with her sister Jasmine, which pioneered healthier modern cooking. Melissa Hemsley's recipe is tasty comfort food that's perfect for a chilly evening. This dish can be easily doubled to serve four.

Ingredients:
½ tbsp. ghee
4 skin-on chicken thighs on the bone
1 medium onion, diced
2 garlic cloves, finely chopped
½ medium celeriac, about 400g, peeled and diced into 2cm cubes
1 large carrot, roughly chopped
2 bay leaves
½ tsp dried oregano
250ml fresh chicken stock
125g frozen sweetcorn

juice of ½ lime 

To serve: 

1 heaped tbsp. capers, drained
1/8 tsp crushed dried chilli flakes
2 tbsp. chopped coriander
2 tbsp. soured cream

Method:

1. Melt the ghee in a casserole over a medium heat. Season the chicken and then brown really well on all sides for 5-8 minutes. Remove and set aside.

2. Using the same pan, fry the onion and garlic until softened, about 5 minutes.
3. Add the celeriac, carrot, bay leaves, oregano and stock, season, stir and bring to a simmer. Return the chicken to the pot, skin side up. Simmer, lid on, for 25-30 minutes or until the chicken and veg are tender.
4. Add the sweetcorn and cook for a further 5 minutes. 
5. Add lime juice and season to taste. Divide the stew between bowls and top with capers, chillies, coriander and soured cream.

Tip:
The stew keeps for up to 2 days in the fridge, or can be frozen (add the lime juice before freezing, to preserve the colour of the celeriac).

Nutrition per serving:

Fat 14g Carbs 21g Protein 26g

Did you know …

The national flower of Colombia is the orchid Cattleya trianae

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

Some cost-effective vegetables to grow in your garden

picture credit Ron Evans

Growing your own vegetables can be a great way to help the environment and also save some money. Another bonus is that you can choose organic produce and won’t have to rely on supermarkets and shops to get your vegetable intake. Here are some of the top vegetables to grow at home if you're looking to save some cash...

Curly kale

Curly kale, is healthy, low in calories and a versatile cooking ingredient. 

Tomatoes

Tomatoes do not require much space to grow, and are ideal for smaller gardens or even balconies. Tomatoes are a popular fresh-market vegetable but technically it's actually a fruit.

Lettuce

Lettuce is always a popular choice. Grow your own and save money – one seed packet can provide five months' worth of the vegetable.

Broccoli

Broccoli takes eight to twelve weeks to grow. Each plant can offer two pounds of broccoli and will save you cash.

Asparagus

Asparagus growing needs patience! It can take up to two years for the plant to be ready for harvest. But it's sure to be kind to your bank balance as the asparagus plant will continue to produce the vegetable for up to twenty years.

Potatoes

Potatoes* are grown by many, and a potato plant can produce nine potatoes. The average four-packet of potatoes in a supermarket is priced at £1, whereas an average seed pack with five seeds grows 45 potatoes for as little as £1.50. 

The above from an original article here

Well if like me you are a 'low carber' (or keto) the first four - curly kale, tomatoes, lettuce, broccoli and asparagus may well be on your growing list. Potatoes*, however, may not be. They contain starch and the impact of the starch in potatoes can place them in the "bad carb" category for some people. While healthy individuals can tolerate them in moderation, the carbohydrates in potatoes are not a good choice for anyone who is diabetic or prediabetic or needs to keep their blood sugar balanced.

Do you like to grow your own vegetables?

Do you find that some are easier to grow than others?

Have you a favourite that you grow each year?

now where did I put my gardening gloves?

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

Ring any bells?

We rarely watch the news these days, and the newspapers are just as bad.

 Whatever happened to real journalists and honest reporters?

Eddie

A One Minute Keto / Low Carb Cheesecake

Well, it does take very slightly longer than one minute … but I'm sure you will like this quick and easy keto/low carb cheesecake. You can eat it plain or with the addition of some low carb fruits, raspberries for example.

Ingredients:
2 ounces cream cheese, softened
2 tbsp. heavy (double) cream
1 egg
½ tsp lemon juice
¼ tsp vanilla
2-4 tbsp. sugar substitute such as powdered erythritol or stevia (mix two or more for a better flavour)

Method:
Combine all ingredients in a 1.5 cup microwave-safe bowl, and whisk until smooth. Place in microwave and cook on high for 90 seconds, stirring every 30 seconds to remix ingredients. Refrigerate until ready to serve. Excellent topped with fresh fruit and whipped cream, or a homemade low carb chocolate sauce. (Count extra carbs if additions are made).

Nutrition info per one-cup serving. 

Fat: 27.6 grams, Carbohydrates: 2.5 grams, Protein: 11 grams.

From idea seen here

Need help with weight/measurement conversion see here

Dear reader, this blog brings a variety of articles and recipe ideas. 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 

February, time to celebrate five seasonal foods

It's hard to believe we are more than half way through February. I wonder have you been celebrating the best of seasonal produce by filling your meals with all the fruit and vegetables February has to offer. Hardy celeriac, a low carb favourite and turnips are both versatile and plentiful, making vegetarian cooking easy. Crisp chicory comes in delicate yellow or bold red varieties and is perfect for adding crisp crunch to winter salads. For sweeter treats, beautiful blood oranges and tropical passion fruit add vibrant colour to any grey winter days.

Blood Oranges

Bold blood oranges brighten up your kitchen brilliantly during their short winter season. Blood oranges range from a delicate blush pink to deep red, adding intense colour to classic citrus dishes. They are at their sweetest in January and February, when warm Mediterranean days followed by cold nights cause the brightest coloured fruit.

Orange, Mozzarella and Rocket (Arugula) Salad - see details here

Moroccan Orange & Cardamom Cake - see details here 

Celeriac

Don't be put off by its appearance – there's beauty beneath celeriac's imperfect skin. A variety of celery cultivated for its edible roots, celeriac has a tough, knobbly outer layer that hides creamy white flesh underneath. Once peeled it will discolour quickly, so submerge in a bowl of water with a squeeze of lemon to keep it fresh.

Great Grub Celeriac - see details here

Cream of Celeriac Soup - see details here 

Chicory 

Also known as endive, chicory has crisp, tightly packed leaves and a delicate, slightly bitter flavour. A forced crop, grown in darkness so it grows quickly in search of light, chicory has white leaves with pale yellow or red tips.

Chicken with baked chicory in a sage and Dijon mustard sauce - see details here

Parma ham, walnut and Roquefort salad with chicory - see details here

Passion fruit 

Passion fruit bring the sunshine to grey February days. These South American tropical fruits have a tough, inedible skin that is brown or purple in colour. Passion fruit skin shrivels as the fruit ripens, so for the sweetest flesh choose wrinkly fruit, or leave to ripen on a windowsill at home. 
Grilled prawns with passion fruit dressing - see details here 
Passion fruit jellies - see details here

Turnips 

Hearty turnips are a classic British winter veg that are in plentiful supply at this time of year. Winter turnips have a peppery flavour that is perfect in warming casseroles, stews and easy one-pot dishes.
Mustard Chicken with winter vegetables, including turnips - see details here

Turkey Soup, using a mix of vegetables, turnips if liked - see details here

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 ... 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

Italian Bean Stew : Vegetarian

This recipe suggestion is for a 'robust Italian bean stew recipe, which is full of flavour and easy to make. It's a great winter warmer that's packed with lots of vegetables and pulses, and makes a super hearty meal'. Please note each serving is 34.8 g carbs 13.5 g protein 5g fat so may not be suitable for all readers. However, if you would like to give it a try then please read on …

Ingredients:
Serves Four
1 tbsp. olive oil
1 onion, chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 garlic cloves, chopped
1 leek, finely chopped
100ml red wine
400g tin plum tomatoes
1/2 to 1 lemon, zested and juiced
1 sprig rosemary, chopped
1 sprig oregano, chopped
400g tin borlotti beans
400g tin butter beans
400g tin flageolet (or three bean) beans

100ml vegetable stock

To serve:

Low-carb Dinner Rolls - see recipe details here

crusty bread, (optional)

Method:
1. In a large saucepan, heat the olive oil and fry the onion, carrots and celery for 5 mins until starting to soften.
2. Add the garlic and leeks and cook for another 5 mins.
3. Add in the remaining ingredients with 1 tsp salt and ½ tsp ground black pepper.

4. Cook for 1 hr and serve with low-carb dinner rolls/large chunks of bread(optional).

From an original idea here

Did you know - Olive oil is probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's mainly made in the Mediterranean, primarily in Italy, Spain and Greece (though countries such as America and Australia also produce it). Much like wine-making, climate, soil and the way the olives are harvested and pressed all have an impact on an oil's character.

Olive oil is assessed on three criteria - fruitiness, bitterness and pepperiness - the flavour, smell and colour can vary radically, both according to its origin, as well as whether it's extra virgin (the finest grade) or not.

Generally speaking, the hotter the country, the more robust the flavour of the oil. It is also possible to flavour olive oil with herbs and spices by steeping them in the oil for ten days or so (though chilli needs far less time). 

Read more here

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

Matt Monro - On Days Like These : Saturday Night Music

Can you believe it's Saturday night again, so music night on this blog. I've been a fan of Matt Monro for many, many years, and simply love this song. I'm told the car used in the video is a Lamborghini … 

Well we don't have a Lamborghini but we do have a lovely little red car that's taken us to many different places in the UK … one of the places being our most favourite... the Lake District, more on that here

Enjoy the music, enjoy the video and have a lovely weekend.

All the best Jan

With a Spring In Our Step ...

Did you know that the first day of Spring in 2019 is Wednesday, the 20th of March - well that is what the calendar may tell us - but out and about yesterday it really was a lovely spring-like day. In fact many in the UK experienced temperatures around 16C (61F) and the unseasonably mild weather saw the warmest Valentine’s Day (14th February) in more than twenty years recorded in the Welsh town of Bala, Gwynedd.

There was definitely 'a spring in our step' as Eddie and I enjoyed a walk in the garden,

the crocus were pleased to see the sunshine, as they formed a ring around the tree

Several clumps of snowdrops looked so beautiful,

as they bowed their heads in the sunlight

and the early daffodils were such a cheerful sight

Leaving the garden behind, we just enjoyed a walk around the neighbourhood, sometimes it's just the simple things of life that are so pleasing … 

Of course the first thing I did on our return was put the kettle on, well you just can't beat a nice cup of tea (or coffee), especially if you have a small piece of low carb Black Forest Gateau with it … please see recipe details here

Wishing all readers a Happy Weekend

All the best Jan

Low Carb Savoury Buffet Ideas - Here are Five

If you are looking for ideas for a low carb savoury buffet

how about these five suggestions

Prosciutto & rocket rolls

more details here

Stilton bites, a crisp and refreshing canapé

more details here

Eggs on the go

more details here

Black Olive Penguins - Have you met Pingu?

more details here

Mini Aubergine / Eggplant Pizzas

more details here

Hope these ideas will help - enjoy your buffet

How about some flowers too?

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