Creamy Spinach Chicken ... a tasty midweek dish

~ Creamy Spinach Chicken : So Delicious and Low in Carbs ~

Perfect for a midweek or any-day dinner; cook your chicken breasts until tender in a thick, creamy sauce. Adding fresh baby spinach and zingy lemon juice just ups the flavour, why not try it and see!

Ingredients
Serves Four
100g drained sundried tomatoes, sliced lengthways, plus 1 tbsp oil from the jar
600g chicken breast fillets
5 tsp cornflour
1 red onion, thinly sliced
3 garlic cloves, crushed
½ chicken stock cube, made up to 100ml
250g baby spinach
½ lemon, juiced
150ml single cream

Method
1. Put the sundried tomatoes in a small, heatproof bowl and cover with 200ml boiling water; set aside.
2. Lay the chicken breasts between 2 pieces of clingfilm and use a rolling pin to gently bash the thickest parts to flatten them a little, so the breasts are an even thickness. Season with salt and lightly coat with 4 tsp cornflour. Heat the sundried tomato oil in a large, deep, lidded frying pan over a medium-high heat, then fry the chicken breasts, without turning, for 4-6 mins each side until golden and cooked through. Transfer to a plate and cover to keep warm.
3. Reduce the heat to medium-low, add the onion and garlic and cook for 10 mins, stirring occasionally, until softened; add a splash of water if it starts to catch. Add the stock and sundried tomatoes
4. Mix 1 tsp cornflour with 2 tbsp water in a small bowl. Stir the cornflour mixture, lemon juice and cream into the pan and simmer for 2 mins until thickened. Return the chicken to the pan, stir through the spinach until wilted, cover and cook for 2-3 mins more until the chicken is warmed through, then serve.

Nutrition
Per Serving: 8.7g Carbs 3g Fibre 16g Fat 40.1g Protein
Original idea here

Prefer a vegetarian dish!

Mushroom and parsnip rösti pie - more details here

~ wishing you a happy day ~

Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Mango and Lime Mousse : No Added Sugar

~ This tropical mousse is simple to make and contains no added sugar ~

For this recipe you will need a food processor. This mousse provides 1.8g protein, 16g carbohydrate (of which 16g sugars), 20g fat (of which 13g saturates), 4g fibre and 0g salt per portion.

Ingredients

Serves Four

2 sheets leaf gelatine
1 large ripe mango (approximately 450g/1lb)
1 lime, finely grated zest only
150ml/5fl oz double (heavy) cream

Method

1. Half fill a bowl with cold water and add the gelatine sheets one at a time. Leave to soak for 5 minutes.
2. Cut the mango in half either side of the large flat stone. Using a large spoon, scoop out the flesh and put into a food processor. Add the lime zest and blend until as smooth as possible. This may take a couple of minutes.
3. Put 5 tablespoons water in a small saucepan and heat very gently until lukewarm. Lift the gelatine sheets out of the cold water with your fingers and carefully drop into the warm water, stir vigorously with a wooden spoon for a few seconds until the gelatine dissolves. Remove from the heat.
4. Whip the cream using an electric whisk in a large bowl until it stands in fairly stiff peaks.
5. With the motor running on the food processor, pour the gelatine solution slowly onto the mango purée and pulse until completely combined.
6. Put 6 tablespoons of the mango purée in a small bowl. Add the remaining purée to the whipped cream and whisk together lightly until smooth.
7. Spoon half the mango cream into four glass tumblers and spoon half the mango purée on top. Spoon the rest of the mango cream on top then finish with the remaining purée. Cover the dishes with cling film and chill for at least 3 hours before serving.
From recipe seen here

Related Post

Mangoes, so luscious and juicy, with more than 20 different vitamins and minerals, read more here

Dear reader, you will find a variety of articles and recipe ideas within this blog, 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Tips that may help you save money on your grocery shop

I think no matter where in the world you live food prices are quite high, and we all look more carefully at our budgets. So today I share a few tips that may help you save money on the grocery shop.

1. Keep track of what you already have
Be sure to take a good look at your cupboards before each shopping trip. We all know the value of making a list, but if you're adding to what you've already got in your cupboards, then you're going to spend money on things you don't need. There's no point in buying more bottles of extra virgin olive oil if you already have enough!

Why not keep a list of what's in your cupboard in a notebook, so you always know what you already have when you go shopping. This can help bring your weekly food shop down ... which is very welcome.

2. Head for the reduced section first

Consider changing how you shop when you walk into a store and head straight for the reduced section. If you spot something there that's on your list, you can tick that off and you've already saved some money.

After that head towards the frozen-foods section, and then the canned-produce aisle. Frozen meat, fish and vegetables will almost always be cheaper than the fresh option. If you get what you need from there before going on to the fresh produce aisles, you're likely to make some good savings.

3. Make better use of your freezer
If things are getting close to their use-by date you should always try to freeze them. Things like milk and cheese, even fruit and vegetables, can all be frozen and kept for when you need them. Think about how you could use items in puddings or in soups or in casseroles, then you're going to save money.

4. Understand packaging
A lot of what we buy in the supermarket is packaged for their convenience and not ours. For instance, how often have you bought a tray of mushrooms covered in cling film only to have them go off in their packaging? They are wrapped like that to make them easier to transport. 

Once you get them home put them in a paper bag, they will last longer. If you haven't a paper bag just by taking the plastic wrapping off will help them last longer.

There are small things we can do to make food last longer, especially fresh vegetables and salads, just putting a piece of kitchen roll into an open bag of salad to absorb moisture is going to help it last longer.

Keeping fruit in the fridge will help it last longer, but consider checking that the temperature is set to below 5°C. Many refrigerators are at least two degrees too warm! This is bad news for milk and other food items kept in the fridge, which can go off [more quickly] when not stored at the right temperature.

5. Make use of experts
If possible try to use local, smaller retailers a lot to tap into their years of experience. For instance butchers are a great resource and someone we shouldn't be afraid to talk to about saving money. If you go into your local butcher and tell them you've only got £8 (or $8) for your meat for the week, they'll be able to tell you how to stretch your money by buying the cheapest cuts. They are also the best people to advise on how to cook them and how to make them go further.

~ happy shopping ~

Do please share your thoughts about this post in the comments section. Also if you have any tips on helping fellow bloggers save money, do please share them below.

Idea/words from article here

Read more on the basics of freezing 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 a reliable meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Baked Mascarpone and Blueberry Low-Carb Dessert

From an idea by Pascale Naessens, this sugar-free yet deliciously decadent low-carb dessert has only three ingredients, so simple and easy!

Ingredients

Serves Two
9g carbs per serving
2 egg yolks
200 g (200 ml) mascarpone cheese
100 g (160 ml) fresh blueberries (strawberries, or raspberries could be used).
Instructions
can be seen here

Mascarpone originated in the Lombardy region of Northern Italy during the Renaissance. It is ivory-coloured, exceptionally smooth, and an easily spreadable fresh cream cheese. The flavour is milky and slightly sweet. The rich, buttery texture comes from the high butterfat content. Mascarpone generally comes in tubs, and it should remain refrigerated. Check the "use by" date on the package for storage time, but it's generally a week.

You can read more about this cheese here

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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

Just a reminder!
It seems many of us are still experiencing problems with blogger, especially with comments going into the spam folder. Do please check your spam folder daily.

All the best Jan

January Birth Flower - The Snowdrop

People born in the month of January have two birth flowers - the carnation and snowdrop. But, whether they are your "birth" flowers or not, why not read on for more about the history, meaning, and symbolism of these flowers.

As mentioned above, the traditional January birth flowers are the carnation and the snowdrop, this post is just about the snowdrop, if you haven't seen my earlier post about the carnation you can find it here

The Snowdrop

Notably, the earliest garden flower to bloom, the snowdrop (Galanthus), emerges in late winter or early spring, sometimes when snow is still on the ground.

Snowdrop History
Although native to the cooler mountainous, wooded, and grassland regions of southern Europe and Asia Minor, snowdrops have since been naturalized in the United States.

Extract of the snowdrop was used by the ancient Greeks for its mind-altering effects. Used as a folk remedy for various ailments, the snowdrop is thought to have been brought to Europe by monks and midwives for medicinal use.

Snowdrop Meanings and Symbolism
The snowdrop’s genus name, Galanthus, is derived from the Greek words gala (milk) and anthos (flower), referencing the flower’s pure white appearance.

Snowdrops are used to express both sympathy and celebration. During happy times, it is thought to provide optimism and hope, but following a death or misfortune, it symbolizes compassion. Innocence is also linked to the snowdrop because of its colour.

A single snowdrop bloom brought inside was once believed to represent death, as it was traditionally known to grow in graveyards. Nowadays, this delicate flower, often one of the first to poke through the snow in late winter, signifies hope and beauty.

Snowdrop Flower Myths and Legends
Snowdrops have long been associated with myths and legends across cultures. To the ancient Greeks, the flowers were known as Moly. The god Hermes gave them to humans to help them fight mental confusion caused by witchcraft.

The flowers play a role in Christian mythology, too. After being cast out of the Garden of Eden, Eve sat sobbing in the cold, bitter wind. An angel took pity on her and breathed on a snowflake, sending it fluttering down to earth. Where the snow landed, snowdrops grew.

Amongst pagans, the snowdrop is associated with the beginning of spring, as it is thought that the arrival of the first blooming flower signifies the end of winter.

In Romania, the flowers are known as “Daughter of the Wind.” Legend has it that each year, the sun returns to Earth at winter’s end as a young girl. One year, winter didn’t want to let go and kidnap the girl. Her beau fought the winter to free her and was wounded in the process. Where his blood spilled, snowdrops grew.

Moldovans have a similar folktale. One year, the Winter Witch refused to give up her reign, so Lady Spring fought her. The Lady pricked her finger, and snowdrops grew where her blood fell.

In Germany, legend says that God sent snow to visit every flower to decide what colour they would be. The flowers were rude, except for the snowdrop. As a reward, snowdrops were allowed to bloom first but had to agree to give up their colour.

Snowdrops in the Garden
As small plants, snowdrops are best suited for areas near walks, pathways, or elevated gardens. They look best when at least three or four are planted together.

Grow snowdrops in an area that receives full sun during the spring when the foliage is apparent.

Woodland settings are also ideal for snowdrops. They will return each year if winter low temperatures reach at least 20°F but no colder than -30°F.

Snowdrop bulbs contain the alkaloid galantamine. When ingested in large quantities, they are toxic to cats and dogs and mildly toxic to humans.

To Conclude
Often the first flowers to emerge from the snow in late winter or spring, the delicate, beautiful snowdrop is a symbol of hope and renewal. To the Victorians, the snowdrop signified bad luck and sympathy, but the flowers also stand for inspiration and rebirth. These lovely blossoms grace any floral gift with their pure white colour and sweet fragrance.

Words above (and more) can be seen here and here

~ wishing you a happy day ~

Dear reader, within this blog you will find a variety of articles and recipe ideas, 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

It's Friday : Lower Carb Dinner Choices : What May You Choose?

As Friday comes around again, I share three food choices.

A fish dish might be nice, like this

Smoked Haddock and Celeriac Layer Bake

more details here

but then you can't go wrong with chicken!

Chicken, Leek and Cheddar Cheese Bake

more details here

or this vegetarian bake - so tasty!

Aubergine / Eggplant and Mozzarella Bake

more details here

Choices, choices, I wonder what you may choose?

You may of course have something already planned,

do please share in the comments.

~ Wishing you a happy day ~

Dear reader, you will find a variety of recipes and articles 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Is 10,000 steps a day necessary?

Sharing an article by Steve Parker, M.D.

"10,000 Steps a Day: C’mon, Man! Is That Really Necessary?

For perhaps 15-20 years, many health experts have recommended you walk 10,000 steps/day as important for maximizing your health and longevity. Depending on your stride length, that’s roughly 5 miles (8 km). When I walk my dogs 4 miles, it takes about 90 minutes, which is a big time commitment. Frankly, it’s often boring. But not for the dogs. So many fascinating odours!

The good news is, you don’t need to walk the 10,000 steps in one fell swoop. Your walking around your residence and workplace throughout the day counts, too.

More good news. If you’re an older woman, maybe 4,400 steps/day is enough for a longevity benefit. In other populations studied, 6,000 to 8,000 steps/day was optimal.

I admitted a patient to the hospital a few days ago who told me her health insurer sends her a small check monthly if she meets their step goal. She’s saving them money via lower healthcare expenditures, and they’re sharing with her. I love it!"

  Steve Parker, M.D.

Words and picture above taken from here

~ xxx ooo xxx ~

Related Posts

Ways That Having a Pet Can Help Your Diabetes

It is well-established that having a companion animal can do wonders for our health, both physically and emotionally. How can having a pet help with diabetes management? - read about it here

Ten Benefits Of Walking

Studies suggest walking, especially in nature, holds numerous health benefits, - read more here

enjoy a walk - image from google

Articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan

Paprika Pork with Red Peppers : Low Carb Midweek Dinner

Just lightly spiced and satisfyingly creamy, this pork recipe needs only a handful of ingredients, and the addition of sliced red peppers gives the dish more depth and texture.

INGREDIENTS

Serves Four
4 pork chops or escalope's
1 onion
1 clove garlic
2 red peppers
2 tsp paprika
1 tsp tomato puree
200ml chicken or vegetable stock
200ml crème fraiche
Chopped fresh parsley

METHOD
Heat a tablespoon of olive oil in a large frying pan and cook the pork chops or escalope's for two minutes on each side until lightly golden brown. Remove to a plate.

Finely slice the onion, peppers and garlic and add to the pan you had sealed the pork in. Cook over a moderate heat for about ten minutes until soft and translucent.

Stir in the tomato puree and then pour over the stock. Return the pork to the pan and simmer for five minutes until slightly syrupy. Add the crème fraiche and some seasoning and simmer for two more minutes before stirring in a handful of chopped fresh parsley.

SERVING SUGGESTIONS

Mashed swede (rutabaga) or cauliflower rice, and perhaps some green beans.

From original recipe here

Dear reader, you will find a variety of articles and recipe ideas within this blog, 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

January Birth Flower - The Carnation

Beautiful pink carnations 

(meaning affection, a mother’s love)

Are you a January baby? We have quite a few family members who enjoy January birthdays. People born in the month of January have two birth flowers - the carnation and snowdrop. But, whether they are your “birth” flowers or not, why not read on for more about the history, meaning, and symbolism of these colourful flowers.

As mentioned above, the traditional January birth flowers are the carnation and the snowdrop, this post is just about the carnation, one for snowdrops will follow shortly.

The Carnation
Native to the Mediterranean area, the carnation is a widely cultivated fringe-petaled flower with a spicy fragrance. It was first imported to the United States in the 1850s, and within two decades, more than 50 varieties had been made available. It has long been a staple in the flower industry - especially for Mother’s Day and Valentine’s Day, this is due to its meanings of love and remembrance.

Carnation History
Translated from Greek, carnation is often referred to as “flower of the gods.” It grew in the wild on the hillsides of Greece and is said to have been named by Greek botanist Theophrastus. The carnation’s history dates back to when it was used in garlands, art, and décor in ancient Greece and Roman times.

At one time, the carnation was used to treat fevers in Europe. In the Elizabethan era, it was used to spice wine and ale as a substitute for the more expensive clove. An essential oil can be extracted from a carnation’s flower and used for aromatherapy and perfumes. It is traditionally prescribed in European herbal medicine to treat coronary and nervous disorders.

Carnation Meanings and Symbolism

In early times, carnations were predominantly pale pink and peach, but over the years, the availability of colours has grown to include red, yellow, white, orange, purple, and green, as well as bi-colours and frosted varieties. As with roses, different-coloured carnations convey different meanings:-

• Light Red means Admiration,
• Dark Red means Deep Love,
• White means Innocence, Pure Love, Remembrance
• Pink means Affection, A Mother’s Love
• Purple means Capriciousness
• Yellow means Disappointment, Rejection
• Striped (any colour) means Regret

The Symbolism Of The Carnation Flower

Believe it or not, carnations exude strong symbolism. Although these flowers could easily be taken for granted, they actually have a lot to teach us.

Carnation flowers have a different symbolic meaning in various cultures around the world.

• Chinese culture: Carnations are typically used at weddings.
• Rome and Greece: Carnations were used in ceremonial crowns, and the name was believed to derive from the Latin word for “wreath” or “garland.”
• Korea: People wear pink and red carnations on Parents Day to express admiration, love, and gratitude.
• Japanese culture: Carnation flowers are the most loved flower for Mother’s day, and the red carnation is symbolic of love.
• American culture: Carnations are the official Mother’s Day flower and are commonly used for special occasions such as weddings for corsages and boutonnieres for proms.
• Victorian era: The colours of the carnation symbolized an answer to a secret question. A yellow carnation was indicative of ‘no,’ and a solid colour meant ‘yes, and a striped carnation communicated rejection in a diplomatic way.

Uses Of Carnations
Throughout history, there have been several uses of carnations. A common use was to brew the flowers in tea. This is thought to help reduce stress and boost energy levels. Carnation tea can also be used to treat fevers and stomach aches.

In the beauty industry, some products include carnation oil as an ingredient to help moisturize the skin. In addition to this, carnation flowers have also been used in massage oils to help soften and heal the skin while providing a calming scent.

In A Nutshell
Carnation flowers are unique and special, and they should be given credit for their rich history and symbolism. They are robust plants – making them the perfect flowers to grow in your garden. Also, they pair well with other flowers and have a pleasant, calming smell.

Words above and more from here and here

You can read more about Carnation Tea here

~ wishing you a happy day ~

Dear reader, within this blog you will find a variety of articles and recipe ideas, 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

More About Cauliflower Mash

Cauliflower

Loaded with vitamin C, this cruciferous cousin to broccoli was once revered by a French king.

First prized by the court of King Louis XIV, cauliflower provides a royal health boost to everyone's diet. This versatile veggie is not only low in calories, it's also full of vitamins and minerals. One cup of raw cauliflower is high in the antioxidant vitamin C -- required for the growth and repair of tissues in all parts of your body, and necessary for the formation of the important protein collagen, used to make skin, scar tissue, tendons, ligaments, and blood vessels.

Cauliflower also offers a healthy dose of potassium, fiber, and folic acid and contains a sulfur compound called isothiocyanate that protects health and prevents disease. Not all cauliflower is white. You can find green and orange varieties of this cruciferous (named for the cross-shaped flowers) cousin of broccoli and Brussels sprouts. The difference is in the amount (or absence) of chlorophyll present during the vegetable's growth.

Note:-

All vegetables in the cruciferous family -- kale, cabbage, broccoli, and Brussels sprouts -- are packed with vitamin C and potassium.

The above details taken from here

~ cauliflower mash ~

For anyone living a lower carb lifestyle or the LCHF lifestyle, we don't tend to do potatoes! Instead we look for, and use, a lower carb alternative; so instead of mashed potato, we may use Swede (Rutabaga), Celeriac or Cauliflower.

Now some may be a little dubious about the idea of "Mock" mashed potatoes. They have seen some pictures around the internet and although they look like the real deal, they could never really imagine it tasting like the real deal and the truth is that it doesn’t taste like real mashed potato BUT it is one very clever substitute.

For anyone trying to loose a few pounds or if you are following a low carb diet / lifestyle (or Paleo) then this would make a brilliant addition to your meals.

As said above, Cauliflowers are so good for you, they are rich in vitamins and minerals, have anti inflammatory benefits and can help to fight cancer.

You can jazz this cauliflower mash up any way you like by adding some Parmesan cheese (or nutritional yeast), chilli flakes or fresh herbs and garlic. You can also substitute the butter for coconut oil or olive oil to make them dairy free too.

Here's how to make a good tasting Cauliflower Mash
Ingredients
Four Servings
700 - 800 grams Cauliflower Florets broken into equal size pieces
10 grams (Organic) unsalted butter
1 pinch Sea Salt
1-2 Tablespoons water, why not use the reserved liquid from the steamer
Instructions
1. Place the cauliflower florets into an already boiling steamer and steam for 8 - 10 minutes until firm but tender enough for a fork to slide through.
2. Remove the cauliflower from the steamer and place into a large mixing bowl.
3. Add the butter and salt to the cauliflower and blitz with a hand blender until smooth.
4. Add 1-2 Tablespoons of the leftover water from the steamer and blitz again until light and fluffy.
... and now the important bit
5. Serve and enjoy.
Recipe and image above from here

Related Post

Cauliflower Low Carb Mash, flavour it your way - read more here

nothing to do with food, I just like this picture 😊

we have a robin (like this one) who likes to visit the garden

~ wishing you a happy day ~

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 a reliable meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

* Please be aware that Cauliflower is also rich in vitamin K, which can be a problem if you are on certain medications, specifically blood thinners. You may have been told to avoid cruciferous vegetables if you have hypothyroidism (underactive thyroid). As previously mentioned, if you have any concerns about your health, or medications, it is always advisable to consult your doctor, pharmacist or health care team.

All the best Jan

Chicken, leek and mushroom pie with cauliflower mash topping

Today I share "this healthy take on a traditional chicken pie, it is packed with extra veggies thanks to its cauliflower mash topping.

This meal provides 61g protein, 17g carbohydrate (of which 14g sugars), 23g fat (of which 11g saturates), 13.5g fibre and 1.6g salt per portion.

Ingredients

For the pie filling

1 tbsp ghee
2 leeks, trimmed, sliced
2 large celery stalks, trimmed, diced
1 bay leaf
500ml/17fl oz hot chicken stock, preferably homemade
4 carrots, sliced
1 small fennel bulb, outer leaves removed, flesh diced
250g/9oz mushrooms, sliced
600g/1lb 5oz cooked leftover roast chicken
large handful chopped fresh flatleaf parsley
salt and freshly ground black pepper
For the pie topping

1.2kg/2lb 10oz cauliflower, outer leaves removed, florets chopped into 5cm/2in pieces
4 garlic cloves, peeled and left whole
50g/2oz butter
salt and freshly ground black pepper

Method

1. Preheat the oven to 220C/200C Fan/Gas 7.
2. Heat the ghee in a frying pan over a medium heat. Add the leeks and fry for 4-5 minutes, or until softened but not browned. Add the celery and bay leaf and increase the heat to high. Fry for 1-2 minutes.
3. Add the chicken stock to the pan and bring to the boil, then add the carrots, fennel and mushrooms and reduce the heat until the mixture is simmering. Continue to simmer the mixture until the volume of liquid has reduced and thickened, and the vegetables are tender, about 12-15 minutes.
4. Meanwhile, for the topping, put the cauliflower, garlic cloves and half of the butter in a large, lidded saucepan. Add 4 tablespoons of water and cover.
5. Bring the pan contents to a simmer over a medium heat and steam for 6-8 minutes, or until the cauliflower is tender when pierced with a knife (add a splash more water during cooking if necessary). Remove from the heat and transfer the contents to a food processor. Blend to your consistency of choice - either smooth and creamy or roughly textured. Season with salt and pepper.
6. To finish the pie filling, remove the bay leaf and add the remaining filling ingredients to the pan. Season with salt and pepper. Stir well, then transfer the mixture to an ovenproof pie dish.
7. Spoon the pie topping over the filling and spread into an even layer using a palette knife. Use a fork to create a criss-cross pattern on top of the filling. Dot the top of the pie with the remaining butter.
8. Bake for 25-30 minutes, or until the filling is bubbling and the topping is golden-brown.

Tip

If, once you've blended the pie topping, it is sloppy or wet, reheat the mixture in a saucepan over a medium heat to allow some of the moisture to evaporate."

Recipe taken from here

This blog brings a variety of posts/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 a reliable meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

I didn't know that !

Sharing five random facts ...

Will you be saying, I didn't know that?

1. The first movie ever to put out a motion-picture soundtrack was Snow White and the Seven Dwarfs.

2. At birth, a baby panda is smaller than a mouse.

3. The Lego Group is the world’s most powerful brand. There are more Lego Mini-figures than there are people on Earth. (One of our Grandsons has quite a few!)

4. There is an island called “Just Enough Room,” where there’s just enough room for a tree and a house.

5. Standing around burns calories. On average, a 150-pound person burns 114 calories per hour while standing and doing nothing. ( see some unusual ways to burn calories here )

Did you know any of these facts?

~ wishing you a happy weekend ~

Dear reader, this blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, funnies, photographs, music and recipes! However, not all the recipe 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.


All the best Jan

Hearty Root Vegetable Soup : Comforting, Warming, Immune Boosting

This immune-boosting hearty vegetable soup is just choc-a-block full of root vegetables. Because being below ground they absorb nutrients from the soil making them a powerhouse for anti-inflammatory vitamins such as A, B, C, and iron. Plus they are chock full of antioxidants. They also nourish our gut with gut-friendly fibre our good bacteria need to survive. Let’s face it, they aren’t the prettiest of vegetables, but they do clean up very well, so why not get scrubbing and prep for this beautiful, flavourful root vegetable soup that will keep you fuelled and warmed in colder days.

Ingredients

2 tbsp. Olive oil
1⁄2 large celeriac (celery root) peeled and chopped
3 large carrots, peeled and chopped
1 large rutabaga (swede), peeled and chopped
3 medium potatoes, peeled and chopped
1 medium onion, peeled and chopped
1 clove garlic, peeled and grated
2 cups spinach
2 bay leaves
2 tbsp. Minced fresh parsley
8 cups vegetable broth
Sea salt and fresh ground black pepper to taste

Method
1. Heat the oil in a large soup kettle over medium heat. Toss in onion and sauté until onion is translucent in appearance (approx. 3min.) Then add in the garlic and sauté for approx. one minute.
2. Toss in the rest of the root vegetables and cook over medium heat for 5 minutes. Next add broth, parsley, bay leaves.
3. Simmer for approx. 30 min.
4. Toss in spinach and simmer until vegetables are tender (15-30min.).

Tips
For thinner soup: add broth to desired consistency
For thicker soup: take an immersion blender to the pot when finished and give it a few pulses and voila!
Enjoy the colourful blend of root vegetables that bring warmth and comfort to your table, and gut-healing nutrients, minerals, and vitamins to nourish from within.
Choice of vegetables may be amended to suit your likes/dislikes and dietary requirements. If you would like a lower carb alternative to potatoes you will find some suggestions here
If you need help with weight/measurement conversion see here
The above from original idea here

Related Post

Root Vegetables, so healthy - read it here

For readers who are experiencing very warm weather at the moment you may prefer to enjoy a salad, see some suggestions here

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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Garlic and Rosemary Cauliflower Bread : A little different and lower carb

Luke Hines writes:

"In my opinion, there’s nothing better than having a loaf of this bread ready to go, either served up on its own or topped with yummy eggs or generous lashings of smashed avocado.

INGREDIENTS
500g (about 1 small head) cauliflower, leaves removed and broken into 4 cm florets
¾ cup coconut oil
2 garlic cloves, finely chopped
1 red onion, finely diced
½ tsp finely chopped rosemary, plus extra sprigs to garnish
6 eggs, at room temperature, plus 1 extra if needed
¾ cup coconut flour
1 heaped tsp gluten-free baking powder
2 tsp sea salt
1 tbsp. sesame seeds

METHOD

1. Preheat the oven to 200°C (392°F) and line a 22 cm loaf tin with baking paper.
2. Add the cauliflower florets to a saucepan, cover with water and bring to the boil. Reduce the heat to a simmer and cook for 15 minutes, or until the florets are soft, then drain and set aside to dry.
3. Melt a tablespoon of the coconut oil in a frying pan over medium heat, add the garlic, onion, and rosemary and cook, stirring regularly, for 3–4 minutes, or until the onion is caramelised and translucent.
4. Transfer the garlic, onion, and rosemary mixture to a large bowl and whisk in the eggs, then add the coconut flour, baking powder, and salt and mix well to combine, adding an extra egg if the mixture looks a little dry.
5. Using a spoon, gently stir through the cauliflower, being careful not to break up the florets as you go (these give the bread it's wonderful texture).
6. Pour the mixture into the prepared loaf tin, sprinkle over the sesame seeds and bake for 45 minutes, or until the top is golden brown and the loaf is set. To test, press down gently on the top of the loaf – if it holds its shape, it’s ready.
7. Remove from the oven and leave to cool slightly in the tin before turning out, slicing, and serving.
8. Store in an airtight container for up to 5 days in the fridge or up to 3 months in the freezer. If not eating straight away, toast under the grill for best results.

THE LOWDOWN
Coconut flour can sometimes be a tricky ingredient to work with as it is very absorbent and different brands can vary in density. Whichever you choose, I suggest you use your intuition when cooking with it and add extra eggs or coconut oil to help moisten your ingredients if need be."
Words and picture taken from original article here

If you need help/guidance with measurement/weight conversion please see here

RELATED POST/RECIPE

Cauliflower and Seed Bread, lower carb and made with almond meal, see it here

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

All the best Jan

A dog is not only a man's best friend !

 

I just couldn't resist sharing this 😊

~ Enjoy your day ~

All the best Jan

'Healthy Shepherd’s Pie' with hidden vegetables !

This 'healthy shepherd's pie' is perfect for adding more vegetables to your meal. Plus this pie is freezer friendly so perfect for making in advance.

This meal served as six portions provides 27g protein, 36g carbohydrate (of which 10g sugars), 24g fat (of which 13g saturates), 8g fibre and 1g salt per portion.

Ingredients

For the filling

1 onion, finely chopped
400g/14oz lamb mince
2 tbsp plain flour
2 carrots (approximately 100g/3½oz each), peeled, finely grated
2 courgettes (zucchini) - approximately 175g/6oz each, peeled, finely grated
400g tin chopped tomatoes
2 tbsp tomato purée
200ml/7fl oz just-boiled water
½ tsp dried mixed herbs
1 lamb stock cube
salt and freshly ground black pepper

For the topping

800g/1lb 12oz floury potatoes, peeled, chopped into cubes

50g/2oz butter
4 tbsp milk
100g/3½oz mature Cheddar, coarsely grated
1 small cauliflower (approximately 650g/1lb 7oz), trimmed, stalk removed, finely grated

(see also tip ii) below)

Method

1. Preheat the oven to 200C/180C Fan/Gas 6.
2. Heat a large, non-stick saucepan over a medium heat. Add the onion and mince and dry-fry for 8-10 minutes, stirring regularly until the mince has browned.
3. Sprinkle the flour over the lamb and stir well. Add the carrots, courgettes, tomatoes, tomato purée, water and herbs and stir again to combine. Crumble over the stock cube, season with salt and pepper.
4. Bring to the boil, then simmer for 25-30 minutes, stirring regularly, until the sauce has thickened and the vegetables have almost completely broken down.
5. Meanwhile, bring a saucepan of water to the boil. Add the potatoes and cook for 15-20 minutes, or until soft but not falling apart.
6. Transfer the filling mixture to a 2 litre/3½ pint shallow ovenproof dish and place on a baking tray.
7. Drain the potatoes and return to the pan. Add the butter and mash until smooth, then beat in the milk until fluffy. Stir in half of the cheese. Mix in the cauliflower and season with salt and pepper. Add a little extra milk if required.
8. Spoon the mash on top of the lamb and spread evenly. Sprinkle over the remaining cheese. Bake for 25-30 minutes, or until the cheese has melted and turned golden-brown and the filling is bubbling.

Recipe Tips
i) You can substitute the lamb mince and stock with beef mince and stock if desired.

ii) If preferred you could make a lower carb alternative topping e.g. mashed swede, cauliflower or celeriac ... but always with butter added.

Recipe idea from here

Some additional information

Do you know the difference between cottage pie and shepherd’s pie? The clue is in the meat used! Cottage Pie should only be named if it contains beef and Shepherd’s pie should only be named if it contains lamb.

Shepherd’s Pie is understood to originate from Ireland (although clearly now enjoyed across all of Britain). Cottage Pie on the other hand is said to be from England. Research tells us that Cottage Pie dates back to 1791, whereas Shepherd’s Pie became a thing almost a century later, in 1870.

For readers who would prefer a lower carb vegetarian or vegan option of this pie, have a look at this lower carb Shepherdless Pie. It’s completely vegetarian, and even suitable for vegans if you omit the butter and milk from the mash, see more details here

our supermarkets are selling bunches of tulips

Spring is on it's way ... maybe!

(this image from google)

There are many good recipes around the internet (to suit all tastes), which can so often be 'tweaked' a little to better suit you, and your families tastes. This blog brings a variety of recipe ideas/suggestions, 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

As always, thank you for reading this post, it's been good to have your company and do please share your thoughts in the comments section below.

All the best Jan

Health Benefits of a Lower Carb Diet

Health benefits of a low carb diet
Why would you consider eating fewer carbs? There are many potential benefits, proven by science and supported by clinical experience, like these:-

Lose weight
Most people start eating fewer carbs to lose weight. Studies have shown that low carb diets are at least as effective — if not more effective — than other diets.

Low carb makes it easier to lose weight without hunger and without having to count calories. According to recent studies, a low carb diet can even result in burning more calories than other diets.

Reverse type 2 diabetes
Low carb diets can help reduce or even normalize blood sugar and thus potentially reverse type 2 diabetes. As the American Diabetes Association notes, carbohydrate reduction of any level is likely an effective tool for blood sugar control.

Low carb can also be helpful in managing type 1 diabetes.

A grateful gut
Low carb might help settle a grumpy gut, often reducing symptoms of irritable bowel syndrome such as bloating, gas, diarrhoea, cramps, and pain. Indigestion, reflux and other digestive issues can sometimes improve, too.

For some, this is the best part of going low carb and happens usually within the first few days, or first week, of starting the diet.

Reduce sugar cravings
Are you struggling to stay away from sweet foods, even though you try to eat them in “moderation?” Many people do. A low carb diet can often reduce and sometimes even eliminate cravings for sweets.

Bonus benefits
Weight loss, lower blood sugar, improved mental clarity, and a calmer digestive system are the most frequently cited benefits of low carb eating. But some people experience even more improvements, some of which can be life-changing:-

Lower blood pressure and other improvements in risk factors for heart disease,

Less acne and better skin, 

Fewer migraines,

Improved mental health symptoms,

Better fertility, and more...

Words above taken from Diet Doctor site.

You can read more, with all related links, here

Related Posts

How Low Carb Can Help, plus a favourite low carb recipe - see it here
Introduction to low-carb for beginners - see it here

Please note

Articles / studies within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan

Egg Muffins ... for breakfast, lunch or supper!

These easy egg muffins are the perfect make-ahead breakfast, or they could be enjoyed for lunch or supper! They are totally customisable, and will keep in the fridge for up to three days. Each of the filling options is enough to make eight egg muffins, so pick your favourite. 

Ingredients

For the egg muffins

6 large free-range eggs
1 tbsp cream, or full-fat milk
freshly ground sea salt and black pepper
1 tsp olive oil, for greasing

For the mushroom and spinach filling

1 tsp olive oil
4 large chestnut mushrooms, peeled and sliced
2 lumps frozen spinach, defrosted, excess liquid removed and roughly chopped

For the kimchi and bacon filling

4 rashers unsmoked streaky bacon
60g/2¼oz kimchi, roughly chopped
½ tbsp finely chopped chives

For the smoked salmon and dill filling

40g/1½oz smoked salmon, thinly sliced
½ tbsp roughly chopped dill

Method
1. Preheat the oven to 180C/160C Fan/Gas 4. Brush 8 holes of a non-stick muffin tin with olive oil.
2. Whisk together the eggs, cream and a generous amount of salt and pepper until combined.
3. For the mushroom and spinach egg muffins, heat an additional teaspoon of oil in a small frying pan, set over a medium-high heat. Fry the mushrooms with a little seasoning until soft and lightly golden – this should take 3–4 minutes. Add the spinach to the pan and cook for another minute until heated through.
4. For the kimchi and bacon muffins, set the bacon rashers in a large, cold, non-stick frying pan over a medium-high heat. Fry the bacon until crisp on both sides, then drain on a piece of kitchen towel. When the bacon is cool enough to handle, cut it into small pieces.
5. Stir the filling ingredients for your muffin of choice into the egg mixture and divide evenly between the prepared muffin tin holes. Bake the egg muffins for 15 minutes until set, slightly golden and puffy. Serve warm or at room temperature.

Tips/Notes

These egg muffins also freeze really well – you can keep them frozen for up to a month. To reheat, just pop them in the microwave.

Please note that for this recipe you’ll need a muffin tin with at least 8 holes!

Recipe idea from here

~ wishing you a happy day ~

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 a reliable meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan