Pigs, Pannage, The New Forest and Low Carb Provencal Pumpkin Tian

It seems to have been a bumper year for acorns, the squirrels are loving them as well as their usual seeds and plant material.

However, in the New Forest, which is in Southern England, UK acorns can be a problem because for ponies and cattle large quantities of them can be poisonous. However, pigs can eat acorns without a problem and this is where, along with grazing, pannage is still an important part of the New Forest's ecology. Pannage always lasts at least 60 days, but the start date varies according to the weather – and when the acorns fall. "For 2020, pannage in the New Forest begins on Monday 14th September and has been extended to 21st December. This is due to a bumper crop of acorns across the forest.

The practice of pannage (also known as ‘Common of mast’) dates all the way back to the time of William the Conqueror, who founded the New Forest in 1079.

Why do we have pannage?

The pigs are released onto the forest to eat the fallen acorns, beech-mast, chestnuts and other nuts that are on the forest floor, which are poisonous to New Forest ponies and cattle! Each year, there are around 600 pigs and piglets that are released around the New Forest to make their way through all of the acorns and nuts.

Did you know that back in the 19th century, the number of pigs released for pannage was as high as 6,000? – That’s a lot of pigs!

There are quite a few different breeds of pigs that you will see on the forest, including Tamworth, Gloucestershire Old Spot, the British Saddleback and the Wessex Saddleback. All pigs must be fitted with a ring in their nose, which enables them to forage through leaf litter and other vegetation on the surface, but stops them from rooting into the ground with their snouts causing damage to the Forest.

Did you know that the New Forest is one of the only places left in the UK that still practices pannage?

Where can you see the pigs?

It’s difficult to specify specific locations, as they move around so much throughout pannage. However, you can often see them running through the quaint village of Bramshaw or around the popular Bolderwood. Burley is also a good place to see them at times. Most of the time, it’s down to luck if you do get to see them!

For their safety and your own, please do not approach the pigs (or any other animals in the New Forest) and do not try to feed them, they’ll have plenty of yummy food with all the acorns and nuts on the floor. Please also ensure that you keep dogs under control and on a short lead when near the pigs.

As well as looking out for the piggies, there’s lots of other things to do in the New Forest during the autumn months, like enjoying a relaxing stroll through the ancient woodland full of yellow, orange, red colours!" (Covid restrictions allowing)

Words above and more here

Have you tried this recipe? Just 8g carbs per serving.

Provencal Pumpkin Tian

lovely Autumn / Fall Food - more details here

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

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

All the best Jan

What Is the Difference Between Green, Yellow, Orange, and Red Bell Peppers?

Have you ever wondered, what is the difference between green, yellow, orange and red peppers?

Well, "firstly, all bell peppers have a somewhat similar nutrient profile regardless of their colour.

However, the main point that some people don’t realize is that every colour of bell pepper comes from the same plant. The colour just represents different stages of ripeness.

For example, a green bell pepper is simply one that has been picked from the plant before reaching maturity. In contrast, red bell pepper is at the final stage of maturity.

Since red bell peppers have the longest time to develop, they tend to have a better nutrient profile and sweetness level.

Studies that have looked at the nutritional differences show that vitamin C slightly increases depending on the maturity stage from green to yellow and orange to red.

Likewise, the carotenoid content of red bell peppers is significantly higher than in other colours. Based on research that has analysed the exact amounts, red bell peppers may contain anywhere from two to nine times more carotenoids than green/yellow bell peppers.

So to re-cap, different coloured bell peppers are all from the same plant, but they become slightly sweeter and more nutritious as they ripen. Red is the final stage of maturity.

How To Use Bell Peppers
Bell peppers taste delicious however you eat them, and they are quite versatile too. These crunchy peppers can be eaten raw, where their sweetness and crunchy texture dominates. But they also work well in various dishes and recipes.

Stuffed Peppers With Beef and Cheese

more details here

Here are a few of the best ways to eat bell peppers:
Eat them raw: just cut the bell pepper in half, remove the seeds, wash it, and then eat.

Stuffed bell pepper “boats”: Cut a large bell pepper in half, add your preferred source of meat/protein, vegetables, and perhaps some cheese on top. Then bake in the oven until ready: the finished version should look similar to the above.

Stir-fry: make a stir-fry using long-sliced bell peppers, beansprouts, mushrooms, snow peas, and baby corn. This common ingredient mix works well with some soy sauce, sesame oil, garlic, and ginger. Add meat if desired.

Bell peppers come in all different colours and sizes, and they are all nutrient-rich options.

For those looking to maximize their nutritional benefits, the red varieties contain the most nutrients.

Bell peppers provide substantial amounts of vitamin C, and they may offer further benefits through its provision of carotenoids and polyphenols. As a bonus, bell peppers offer all these nutrients for very few calories, and they taste delicious too. Read more about peppers including research links here

Some other pepper recipes

Feta Cheese Stuffed Bell Peppers - see here

Red Peppers Stuffed With Cod - see here

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

All the best Jan

Halloween Low Carb Recipe Ideas

Eyeball Egg Casserole

a low carb / keto recipe

Ingredients

Serves Four

3g net carbs per serving

1 tbsp butter

150 g frozen spinach

100 ml heavy whipping cream (thickened cream/double cream)

225 ml (100 g) mozzarella cheese, shredded

8 large eggs

1 tbsp mild chili sauce, or tomato paste (thinned with water)

4 black olives, halved

½ tsp garlic powder (optional)

salt & pepper, to taste

Instructions

can be seen here

Spookily Friendly Peppers 

low carb and fun to eat

Just take some peppers, cut off the top ... de-seed them, and fill them with your choice of salad ...

feel free to add a little carrot, crunchy celery even a small piece of grape.

Of course don't forget to carefully cut out the 'Spooky' face!

Lentil and Vegetable Minestrone Stew / Casserole

this lower carb recipe suggestion is great for Halloween and Bonfire Night

19g carbs per serving

Ingredients

Serves Four

1 tbsp. olive oil

1 onion, chopped

1 carrot, diced small

1 celery stick, diced small

3 large garlic cloves, finely chopped

3 tbsp. sundried tomato paste

2 sprigs of rosemary

1 bay leaf

700ml hot reduced-salt chicken stock

1 x 400g tin pomodorini cherry tomatoes

1 x 400g tin green lentils, drained and well-rinsed

100g cabbage or kale, any tough stalks removed, shredded

To serve (optional)

a few Parmesan (or vegetarian alternative) shavings

a few basil leaves

a drizzle of extra-virgin olive oil

Instructions

can be seen here

Spider Web Cake

It's a low carb, sugar free cake and could be perfect for Halloween

more details here

Need help with weight/measurement conversion for any of the recipes, please see here

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

All the best Jan 

Leeks : A Versatile Member Of The Allium Family : Some Recipes

What is a leek?

Like garlic and onion, leeks are a member of the allium family, but have their own distinct flavour – quite harsh when raw (only very young leeks are eaten this way) but, when cooked, very delicate, like a mild onion with a hint of sweetness. Two thirds of their length is white and firm, and this is the part that is mainly eaten. The rest is made up of the leaves (flags), most of which are discarded.

Leeks are very versatile and work well cooked in various recipes or as a side dish. Two of the world’s most famous soups, Scotland’s cock-a-leekie and France’s crème vichyssoise, are based around them.

How to prepare a leek
Thorough washing is very important for leeks, as soil is often trapped between the many layers of leaves. First, trim off the base, and cut away the uppermost part of the leaves. Remove the outer layer or white, if it’s tough. Then, if you want to keep the leek whole, use a knife to make a slit from the top to the point where the green meets the white, cutting through the centre. Rinse well under running water, pulling back the layers so that any dirt at the base is removed. Alternatively, slice the leeks, then put in a colander and wash well under running water.

How to cook leeks
Steam (up to 8 mins for sliced; up to 16 mins for whole). Pan-fry for up to 8 mins, sliced. Also good as an ingredient in casseroles, tarts, pies and soups.

How to store leeks
In the fridge, for up to a week. As their strong aroma can taint other foods, make sure they are well wrapped.

When are leeks in season?
You can find leeks year round, but they are at their best from September to March.

Choose the best leeks
Look for leeks with a firm, unblemished white lower part, and leaves that are bright green, with a crisp texture. Smaller leeks tend to be sweeter and more tender.

Alternatives to leeks
Try onion.

Words above from article here

Brief Re-cap
Leeks are from the allium family like onions and garlic, but have a much sweeter, milder flavour. According to legend, seventh-century Welsh soldiers wore leeks in their hats to distinguish them from the enemy army. Ever since, the allium has been a Welsh national symbol. Choose leeks with bright green tops and trim the root and leaf tops before rinsing well to remove grit and soil.

Some recipes you may like to try:

Buttered Leeks

5g carbs per serving

Ingredients

Serves 8

1.8kg leeks, trimmed

50g butter, plus extra for serving

thyme leaves for garnish

Method

The day before you want to serve this dish, cut the leeks from top to root and wash thoroughly under cold running water. Thinly slice them on the diagonal and put into plastic bags and chill until ready to cook.

To serve, put a large pan over a medium heat, add the butter and let it melt over the base of the pan. Add the leeks and plenty of seasoning and stir to coat in the butter. Turn the heat down to low, cover the pan and cook the leeks gently for about 15 minutes, stirring half way through until they are tender. 

Serve with extra butter and a sprinkling of thyme leaves

from original idea here

Crispy Chicken with creamy mushrooms and braised leeks

this dish is 11.9 carbs per serving

more details here

Sausages with tomato, leek and butter bean mash

with nutritional details as follows

Carbohydrate 28.4g Protein 26.9g Fibre 8.3g Fat 9.4g

more details here

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

All the best Jan

Ophthalmologist recommends low carb for improved vision and health

"How are doctors using low-carb diets to help their unique patient populations? Meet Mexican ophthalmologist Dr. Ana Lorenzo, who is helping reverse her patients’ diabetic retinopathy.

As a specialist cataract surgeon in Mexico City, Dr. Ana Lorenzo is an expert in the delicate operation that removes the cloudy lens from a patient’s eye and replaces it with an intraocular lens for clearer vision.

As part of her post-surgical care, she always closely examines her patients’ retinas. She hopes she will find that she’s not too late to help them protect, and even improve, their vision. And a low-carb diet is one her favourite tools to help.

When she examines the thin layer of tissue at the back of the eye that is essential for vision, she is looking for evidence of diabetic retinopathy.

Chronically high blood sugar, as well as uncontrolled high blood pressure, damages the retina’s intricate blood vessels. Such diabetic damage is one of the leading causes of vision loss in the world.

Research shows that people with diabetes are twice as likely to develop cataracts, so her surgical population is already at higher risk of having diabetes, and therefore having some damage to their retinas, even if it’s not yet been diagnosed.

Dr. Lorenzo sees evidence of diabetic retinopathy all too often.

“In Mexico, diabetes and prediabetes are frequent problems,” says Dr. Lorenzo, explaining that Mexico has among the highest rates of diabetes among developing countries. Undiagnosed diabetes is common.

“Many of my patients don’t know they have diabetes or prediabetes, “ Dr. Lorenzo says. “But I can see evidence of diabetic retinopathy when I look in their eyes.”"

Please continue reading article here

A variety of articles and 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

What These Seven Food Cravings (May) Say About Your Health !

Chocolate is a common food craving

this chocolate cake is keto and low carb friendly

please see more details here

Nicole Cieslak is a functional nutritional therapy practitioner and certified personal trainer specializing in gut health and hormone balance, she writes:

"We’ve all had a hankering for a specific food before. But before you just simply give into temptation and eat that chocolate, first use it as a tool to better understand your body. Food cravings are often a sign from our body telling us that it needs a certain nutrient. Cravings can also be linked to blood sugar and hormone imbalances, but not always, and sometimes those are also connected to certain nutrient deficiencies.

Our bodies are incredibly intuitive and they know when something is wrong. We also crave the foods we are sensitive to, such as gluten or dairy, because our body gets a kind of “high” from eating those foods. At first, it’s bliss, but then you experience a host of negative side effects, including inflammation, digestive distress, acne, and skin rashes on top of more cravings, creating a vicious circle!

But if your food craving isn’t related to a sensitivity, then you could be deficient in something. One of the most common ways to deplete nutrients is stress. Chronic stress depletes essential nutrients like zinc, magnesium, B vitamins, vitamin C, and vitamin E. Secondly, if your digestive process isn’t working properly because of reduced stomach acid or digestive enzyme secretion, then you won’t be able to absorb the nutrients from your food. This can eventually lead to something called leaky gut, which is where the gut lining is compromised and has cracks in it. When this occurs, our food seeps into the bloodstream where it doesn’t belong and can’t be absorbed properly, creating systemic inflammation and nutrient deficiencies.

Lastly, if you have pathogenic infections like parasites or candida (a type of fungal yeast), then you are also at risk of depleted nutrients like zinc, copper, and iron. These freeloaders steal your nutrients for themselves so if you’re eating enough food, but still missing essential vitamins and minerals, you might need to rule out parasitic infections.

So what are some common food cravings, and what do they mean?

1. Chocolate
Chocolate is a common food craving that indicates a possible magnesium deficiency. Usually, ladies crave chocolate around their menstrual cycle time, and that’s because magnesium is depleted from the body. Magnesium is nature’s muscle relaxer, and so when this mineral gets low, we get irritable, crampy, and have trouble sleeping. You could snack on some dark chocolate to curb the craving, but better options are raw sprouted almonds and pumpkin seeds, beans, and spinach.

2. Ice Cubes

Ice cube cravings may seem strange, but if you find yourself chewing on them frequently, then you might be dealing with low iron or potential anaemia. There’s a name for this, and it’s called pagophagia. Good foods to focus on are organic grass-fed red meat, poultry and fish, seaweed, dark leafy greens, and black cherries to restore iron levels.

3. Cool Drinks
Cool drinks are another frequent food craving. If you just have a hankering for cool drinks, but not ice cubes, then you are likely low in manganese, a mineral used by our pituitary gland in our brains that’s important for hormone function! Eat food like walnuts, almonds, pecans, pineapple, and blueberries to bring up your manganese levels naturally. 

4. Bread
Bread or toast cravings indicate a need for nitrogen, which is found in high protein foods like wild-caught fish, grass-fed and pastured meat, and organic sprouted nuts and beans. 

5. Salty Foods
Salty food cravings could mean you are in need of chloride, an essential mineral that is part of the electrolyte family. If you are craving salty foods, try adding a pinch of unrefined sea salt or Himalayan sea salt to your water and incorporate foods like raw goat milk and wild-caught fish into your diet to help up your chloride intake, especially if you sweat a lot.

6. Sweet Foods
Sweet cravings like candy could mean you have a candida overgrowth, but could also signal deficiencies in chromium, carbon, phosphorus, sulfur, and tryptophan. Focus on high-quality organic animal proteins, cranberries, cruciferous veggies, liver, spinach, and sweet potatoes to help with those nutrient deficiencies!

7. Fatty Foods & Carbonated Drinks

Fatty foods, soda, or carbonated beverage cravings could mean that your calcium is low. Carbonation contains phosphoric acid, which depletes both calcium and magnesium from your bones and therefore negatively affects bone health. To restore calcium levels, eat things like mustard and turnip greens, broccoli, kale, legumes, cheese, and sesame alongside vitamin D-rich foods like fish and eggs to optimize absorption.

One thing that is important to keep in mind is that we can also crave foods based on social, cultural, and psychological factors. While you can use your food cravings to play nutritional detective, you also want to step back and ask yourself “why” you are craving something. Is it a sign from your subconscious that you are lacking a specific nutrient, or have you been influenced in some way to spur a craving?

The best way to achieve optimum health is always in balance! Sometimes we have to eliminate certain foods while we heal, but in general, addressing underlying infections and eating a diverse diet rich in colourful veggies, organic proteins, and complex carbohydrates as well as practicing mindfulness and stress management techniques can help reduce nutrient gaps long-term."

The above words/article can be seen in full with all relevant research links here

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

All the best Jan

Moroccan Chickpea Soup : So Very Tasty

 

It's vegetarian and a little bit Moroccan! Let's just call it Moroccan Chickpea Soup, a very tasty bowl, which may be spiced up a little more with the addition of  a spoonful of harissa paste.

Here are the ingredients you will need for four servings:-

1 tbsp olive oil
1 onion, chopped
2 celery sticks, chopped
2 tsp ground cumin
600ml hot vegetable stock
400g can chopped plum tomatoes with garlic
400g can chickpeas, rinsed and drained
100g frozen broad beans
zest and juice ½ lemon
large handful coriander or parsley

optional to serve, some flatbread

Here are the cooking instructions:- 

1. Heat the oil in a large saucepan, then fry the onion and celery gently for 10 minutes until softened, stirring frequently. Tip in the cumin and fry for another minute.

2. Turn up the heat, then add the stock, tomatoes and chickpeas, plus a good grind of black pepper. Simmer for 8 mins. Throw in broad beans and lemon juice, cook for a further 2 mins. Season to taste, then top with a sprinkling of lemon zest and chopped herbs.

3. Optional - serve with flatbread.

Here are some recipe tips you may like:

Spice it up further with a spoonful of harissa paste.

Curry lovers can swap the cumin for 1 tsp of garam marsala.

Or for a more hearty dish, fry 4 sliced chorizo sausages along with the onions and celery.

Here are the nutritional details per serving:-

Fat 5g Carbs 17g Fibre 6g Protein 9g

From original idea here

Here are some facts about Morocco; it is a country located in North Africa and is only slightly larger than the state of California. The Moroccan environment is just as varied as that of California, with deserts, mountains, lush forests, and beautiful coastlines. Food is a very important part of Moroccan culture and family life. With a wide variety of fruits, vegetables, and spices available in the local markets, their cuisine is known worldwide. Morocco borders both the Atlantic Ocean and the Mediterranean Ocean. Morocco is a favourite location for shooting films and is home to the second largest film set in the world. One of the most popular exports from Morocco is their world-famous dates. Morocco is recognized as the world’s largest producer and exporter of sardines. Their most popular beverage, served with almost every meal, is green tea with mint.

More about Moroccan mint tea here

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

All the best Jan

Time For An Extra Hour Of Sleep : Daylight Saving Time !

On Sunday 25 October at 2am, Brits will be afforded an extra hour of sleep when the clocks go back, signalling that winter is well and truly on its way. The annual ritual marks the official end of British Summer Time, which begins when the clocks go forward an hour in late March. So where did the idea for changing the clocks come from and who came up with it, read on for more details. 

Well, "Daylight Saving Time (DST) is used to save energy and make better use of daylight. It was first used in 1908 in Thunder Bay, Canada.

What Is Daylight Saving Time?

DST is a seasonal time change measure where clocks are set ahead of standard time during part of the year, usually by one hour. As DST starts, the Sun rises and sets later, on the clock, than the day before.

Today, about 40% of countries worldwide use it to make better use of daylight and to conserve energy.

First Used in Canada in 1908

While Germany and Austria were the first countries to use DST in 1916, it is a little-known fact that a few hundred Canadians beat the German Empire by eight years. On July 1, 1908, the residents of Port Arthur, Ontario, today's Thunder Bay, turned their clocks forward by one hour to start the world's first DST period.

Other locations in Canada soon followed suit. On April 23, 1914, Regina in Saskatchewan implemented DST. The cities of Winnipeg and Brandon in Manitoba did so on April 24, 1916. According to the April 3, 1916, edition of the Manitoba Free Press, Daylight Saving Time in Regina “proved so popular that bylaw now brings it into effect automatically.”

Germany Popularized DST

However, the idea did not catch on globally until Germany introduced DST in 1916. Clocks in the German Empire, and its ally Austria, were turned ahead by one hour on April 30, 1916—2 years into World War I. The rationale was to minimize the use of artificial lighting to save fuel for the war effort.

Within a few weeks, the idea was followed by the United Kingdom, France, and many other countries. Most of them reverted to standard time after World War I, and it wasn’t until the next World War that DST made its return in most of Europe.

Who Invented DST?

If you think Daylight Saving Time is a good idea, thank New Zealand scientist George Vernon Hudson and British builder William Willett. In 1895, Hudson presented a paper to the Wellington Philosophical Society, proposing a 2-hour shift forward in October and a 2-hour shift back in March. There was interest in the idea, but it was never followed through.

In 1905, independently from Hudson, British builder William Willett suggested setting the clocks ahead 20 minutes on each of the four Sundays in April, and switching them back by the same amount on each of the four Sundays in September, a total of eight time switches per year.

First Daylight Saving Bill

Willett’s Daylight Saving plan caught the attention of the British Member of Parliament Robert Pearce who introduced a bill to the House of Commons in February 1908. The first Daylight Saving Bill was drafted in 1909, presented to Parliament several times and examined by a select committee. However, the idea was opposed by many, especially farmers, so the bill was never made into a law.

Willett died in 1915, the year before the United Kingdom started using DST in May 1916. It is not known if he was aware that his idea had become a reality seven years prior to his death in a small town in Ontario.

Benjamin Franklin, the Father of DST?

Many sources also credit Benjamin Franklin with being the first to suggest seasonal time change. However, the idea voiced by the American inventor and politician in 1784 can hardly be described as fundamental for the development of modern DST. After all, it did not even involve turning the clocks. In a letter to the editor of the Journal of Paris, which was entitled “An Economical Project for Diminishing the Cost of Light”, Franklin simply suggested that Parisians could economize candle usage by getting people out of bed earlier in the morning. What's more: Franklin meant it as a joke.

An Ancient Idea

Although modern DST has only been used for about 100 years, ancient civilizations are known to have engaged in comparable practices thousands of years ago. For example, the Roman water clocks used different scales for different months of the year to adjust the daily schedules to the solar time.

Daylight Saving Today

Daylight Saving Time is now used in over 70 countries worldwide and affects over one billion people every year. The beginning and end dates vary from one country to another."

These words, with all relevant research links taken from article here 

Well, as it's the weekend, and us Brits have enjoyed an extra hour in bed, why not take time to enjoy breakfast. I don't know how you start your day, some people love breakfast, whilst others just grab a coffee! We always take time to start the day with a lovely cooked breakfast. It may just be a simple egg with low carb sausage (the 97% meat variety) - or some scrambled egg with bacon or ham. The photo's and recipe suggestions featured in these posts here and here and here may give you some ideas for a delicious breakfast - doesn't that last one featured, 'low carb vegetarian breakfast casserole' look nice!

Wishing all readers an enjoyable weekend

All the best Jan

Cod Roasted - with watercress sauce and roasted cherry tomatoes

 

As Friday comes around again many of us turn to a fish dinner! How about this suggestion for a no-fuss fish dish, try roasted cod with easy watercress sauce and roasted cherry tomatoes.

Ingredients:
Serves Six
Just 3g carb per serving

6 Icelandic cod fillets (about 175g/6oz each), skin on
25g butter, softened
2 tbsp olive oil
300g cherry tomatoes, a mix of red and yellow if you can get them

For the sauce:
2 shallots, finely chopped
150ml dry white wine
half a 200g tub crème fraîche
bunch of watercress, tough stalks removed, roughly chopped
juice of half a lemon
100ml whipping cream
parsley or chervil sprigs, to garnish

Method:
1. Smear the skin of the cod with the butter and season with sea salt. Heat 1 tbsp of the oil in a frying pan. When very hot add the cod, skin side down, and fry, without moving the fish, until the skin is crisp and golden. Invert on to a shallow ovenproof dish, ready to finish it off in the oven.

2. Put the cherry tomatoes in a separate shallow ovenproof dish and drizzle with another 1 tbsp oil.

3. To make the sauce, cook the shallots and wine in a small pan for about 2-3 minutes until the wine has almost gone. Tip into a food processor with the crème fraîche and watercress, season with salt and pepper and blitz. Add a squeeze of lemon juice to taste, return to the pan and set aside. Lightly whip the cream until it just holds its shape. (At this stage the cod, sauce and cream can be kept in the fridge, lightly covered with cling film, for up to 4 hours.)

4. About 20 minutes before you are ready to cook, preheat the oven to fan 170C : conventional 190C : gas mark 5. Roast the cod and tomatoes for 12-15 minutes until just cooked. Meanwhile, gently reheat the sauce, remove from the heat and fold in the cream. Taste and add more seasoning and lemon juice if necessary.

Set the cod on warm dinner plates with the cherry tomatoes and spoonful's of watercress sauce. Garnish with sprigs of parsley or chervil and serve with your choice of vegetables ...
Recipe idea from here

thought I'd share this - it made me smile

happy Friday wishes

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

Mushroom and parsnip rösti pie : Vegetarian dish

How about this, a nice warming vegetarian mushroom pie, perfect for cooler Spring or Autumn days, depending on which part of the world hemisphere you live!

Ingredients

Serves Six
olive oil
750g/1lb 10oz mixed mushrooms (preferably Portobello, chestnut and wild mushrooms), roughly chopped into chunks
3 garlic cloves, sliced
small bunch thyme, leaves picked
2 red onions, sliced
2 carrots, finely chopped
250g/9oz swede, finely chopped
200ml/7fl oz white wine or vegetable stock
1 tbsp vegetarian Worcestershire sauce
1 tbsp Dijon mustard
2 tbsp wholegrain mustard
small bunch fresh flatleaf parsley, roughly chopped
2-4 tbsp crème fraîche (optional)
3 small parsnips, grated
sea salt and freshly ground black pepper

Method
1. Place a large ovenproof frying pan over a high heat and add a good glug of oil. Add enough mushrooms to cover the base of the pan, season with salt and pepper, and sauté until nicely brown and beginning to crisp at the edges. Transfer to a bowl and fry the remaining mushrooms in batches.
2. Put the pan back on the heat and add another glug of oil. Add the garlic, thyme, onions, carrots and swede, season with a good pinch of salt and pepper and cook over a medium heat for 10 minutes, until softened and starting to brown.
3. Preheat the oven to 200C/180C Fan/Gas 6.
4. Add the mushrooms and the wine or stock, and simmer until almost all the liquid has evaporated. Add the Worcestershire sauce, mustards, parsley and crème fraîche, if using, and cook gently for a few more minutes, until you have a rich gravy. Taste and add more salt and pepper if needed.
5. Season the parsnips with salt and pepper and pile on top of the mushroom mixture, leaving a little gap around the edge. Drizzle generously with oil and bake for 40 minutes, until golden brown and crisp.
6. Serve with some greens.

Recipe Tips
If you don't have an ovenproof frying pan, use a regular pan and transfer the mushroom mixture to a wide oven dish before topping with the parsnip.

Frying the mushrooms separately makes sure they stay crisp, woody and golden as the pie cooks.

The parsnip topping is a little lighter, with more crunch and texture than a traditional mash topping, but you could top it off with a 50/50 parsnip/potato and olive oil mash – a really filling dinner that will serve nearer eight. You can make this without the crème fraiche – you’ll need to simmer for a couple of minutes extra to thicken.

From an original idea here

Parsley, shouldn't be overlooked

read more 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

The Health Benefits of Oranges

Oranges are bursting with vitamins and minerals, but can they really ward off colds? Take a closer look at how these citrus fruits can aid your wellbeing.

Oranges are a round, segmented citrus fruit with a pitted peel. The taste can vary from juicy and sweet to bitter, depending on the variety – more common ones include Valencia, Seville and Hamlin. Most oranges are available year-round, except for varieties such as blood oranges, which have a shorter season.

Nutritional benefits of oranges

Oranges are known for their vitamin C content, a powerful antioxidant that helps protect cells from damage. One medium orange will provide the NRV (nutrient reference value) of vitamin C for adults.

They also contain health-promoting compounds known as flavanones. Research suggests that these citrus phytochemicals help support the body and protect us from conditions such as heart disease and cancer – they’re also thought to have some anti-inflammatory, antiviral and antimicrobial benefits.

Oranges are also a good source of fibre, B vitamins, vitamin A, calcium and potassium.

Orange peel actually contains higher amounts of certain nutrients than the flesh, so using recipes that incorporate the zest of an orange will give your diet an extra boost.

Can oranges help reduce symptoms of a cold?
There has been an ongoing debate since the 70s as to whether oranges and the vitamin C they contain can help prevent a cold or reduce the symptoms and duration. A recent review of a number of studies found that taking a vitamin C supplement has no effect on colds if you’re already suffering with one.

Can oranges help to reduce blood pressure?
Research suggests that an antioxidant compound found in oranges called hesperidin may help lower high blood pressure and cholesterol. This research also suggests that consuming citrus fruits as part of a healthy diet may reduce your risk of cardiovascular disease.

Words above taken from an article, which you can read in full here

You may also like to read this related post 'O is for Orange', find it here

you may like to try this recipe

Halloumi, Carrot and Orange Salad

see it here

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

All the best Jan

Time For Thai Choices : Fish, Pumpkin, Vegetables, Chicken, Tofu !

Thai Fish Parcels

These Thai fish parcels are the perfect stress-free dinner. Simply wrap cod, spinach and peppers in baking paper with a drizzle of fragrant ginger and lime dressing and bake in the oven. Unwrap and serve with your choice of side dish.

Ingredients

Serves Four
360g frozen cod fillets
400g frozen leaf spinach
1 yellow pepper, deseeded and sliced
2 garlic cloves, crushed
3cm piece ginger, peeled and grated
2 limes, 1 juiced, 1 cut into wedges
1 tbsp olive oil

To serve, some suggestions

Low Carb Cauliflower rice - see here

Low Carb Cauliflower rice with turmeric, perfect for Asian style low carb dishes - see here

240g long-grain rice (higher carb)
15g fresh coriander, leaves and stems separated and chopped for garnish

Method

1. Preheat the oven to gas 6, 200°C, fan 180°C. Place each of the cod fillets on a large piece of baking paper and divide the spinach and yellow pepper between them.
2. In a small bowl, combine the garlic, ginger, lime juice and olive oil and season well. Spoon the dressing over each piece of fish. Fold up each baking paper parcel tightly, place on a baking tray and bake for 25-30 mins, until the fish is cooked through and the spinach has wilted.
3. Meanwhile, prepare your choice of side dish and serve with the fish parcels, garnished with the coriander and lime wedges.

From original idea here

looking for other Thai recipe choices/suggestions

Thai Pumpkin Soup, it's LCHF and Dairy Free - more details here

Aubergine / Eggplant and Tomato (low carb vegetable) Thai Curry - more details here

Thai Chicken with basil sizzle, a low carb dish - more details here

Thai Curry Soup With Tofu, it's Vegan, Lower Carb, Gluten Free - more details here

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

All the best Jan

Best Foods and Drinks Before Bed !

Brianna Elliott RD writes:

"Getting good sleep is incredibly important for your overall health. It may reduce your risk of developing certain chronic illnesses, keep your brain healthy, and boost your immune system. It’s generally recommended that you get between 7 and 9 hours of uninterrupted sleep each night, though many people struggle to get enough. There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods and drinks have sleep-promoting properties.

Here are the nine best foods and drinks you can have before bed to enhance your quality of sleep.

Almonds

Almonds are a source of melatonin and the sleep-enhancing mineral magnesium, two properties that may make them a great food to eat before bed.

Turkey

Turkey may be a great food to eat before bed due to its high amounts of protein and tryptophan, both of which may induce tiredness.

Chamomile Tea

Chamomile tea contains antioxidants that may promote sleepiness, and drinking it has been shown to improve overall sleep quality.

Kiwi

Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed.

Tart Cherry Juice

Tart cherry juice contains the sleep-promoting hormone melatonin and may help induce a good night’s sleep.

Fatty Fish

Fatty fish are a great source of vitamin D and omega-3 fatty acids, both of which have properties that may improve the quality of your sleep.

Walnuts

Walnuts have a few properties that may promote better sleep. For instance, they’re a great source of melatonin and healthy fats.

Passionflower Tea

Passionflower tea contains apigenin and has the ability to increase gamma aminobutyric acid (GABA) production. This may influence sleep.

White Rice

White rice may be beneficial to eat before bed due to its high glycemic index (GI). A high GI may promote better sleep.

Several other foods and drinks have sleep-promoting properties.
Dairy products: Dairy products, such as a glass of milk, cottage cheese, and plain yogurt, are known sources of tryptophan. Milk has been shown to improve sleep in older adults, especially when paired with light exercise.
Bananas: Banana peels contain tryptophan and the fruit itself is a modest source of magnesium. Both of these properties may help you get a good night’s sleep.
Oatmeal: Similar to rice, oatmeal is high in carbs with a bit more fibre and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin.

The bottom line
Getting enough sleep is very important for your health.
Several foods and drinks may help. This is because they contain sleep-regulating hormones and brain chemicals, such as melatonin and serotonin.
Some foods and drinks contain high amounts of specific antioxidants and nutrients, such as magnesium and melatonin, that are known to enhance sleep by helping you fall asleep faster or stay asleep longer.
To reap the benefits of sleep-enhancing foods and drinks, it may be best to consume them 2–3 hours before bed. Eating immediately before going to sleep may cause digestive issues, such as acid reflux.
Overall, more research is necessary to conclude the specific role that foods and drinks have in promoting sleep, but their known effects are very promising."

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

Related Posts

Bedtime Teas That May Help You Sleep - see here

Drinks That May Help You Sleep Better - see here

Dear reader, this blog offers a wide variety of articles/recipes/food ideas, and not all may be suitable for you. If you have any food likes / dislikes, allergies, or underlying health issues these must always be taken into account.

For instance if you are a diabetic it may not be wise to eat white rice, bananas or oatmeal as these foods can raise blood sugar levels. If you are diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Soup : Three Choices - Vegan : Vegetarian : Meat

Autumn brings cooler days and there is nothing like a delicious bowl of soup!

On this post you will find three recipe suggestions,

the first is vegan, the second vegetarian and the third meat.

I wonder which one will be your favourite?

A Cheezy Vegan Broccoli Soup

please see more details here

Soup au pistou with walnut pesto

A bowl of vegetarian deliciousness - a low carb suggestion

please see more details here

Goulash Soup

Perfect for a winter's day and it's lower carb.

This soup is best with lamb, which has more flavour than beef,

but you can use any ground (minced) meat you like.

Why not try ground chicken or turkey for a milder taste. 

please see more details here

Have you a favourite here?

I have featured them before so perhaps you've tried one (or more) already!

enjoy your Autumn days

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

All the best Jan