Sugar Cravings : Some Tips On How To Get Rid Of Them

"How to Get Rid of Sugar Cravings Once and for All

Worldwide we eat an excess amount of sugar. It is a common hurdle many face on their journey to wellness. Understanding and addressing sugar cravings is important to sustaining balanced health.

Here are some tips on what to do when you see a pattern of sugar cravings start to rise:

1. Nourish Your Body With Nutrient-Rich Foods
Cravings often stem from nutrient deficiencies. Ensuring a balanced diet rich in whole foods can help curb the desire for sugary treats. Focus on incorporating plenty of fruits, vegetables, lean proteins, and healthy fats. Foods high in fiber, like oats, beans, and leafy greens, help stabilize blood sugar levels, reducing the intensity and frequency of cravings.

2. Stay Hydrated
Sometimes, what we perceive as a craving for sugar is actually our body signalling thirst. Drinking adequate water throughout the day can help keep cravings at bay. If plain water doesn’t excite you, try infusing it with slices of citrus fruits, cucumber, or mint for a refreshing twist.

3. Prioritize Protein And Healthy Fats
Including sufficient protein and healthy fats in your meals can promote satiety and help regulate blood sugar levels. Protein sources like eggs, nuts, seeds, and legumes, along with fats from avocados, nuts, and olive oil, provide lasting energy and keep you feeling full longer, reducing the urge for a sugar fix.

4. Embrace Natural Sweeteners
When the craving for something sweet becomes irresistible, opt for natural sweeteners such as honey, maple syrup, or coconut sugar in moderation. These alternatives can satisfy your sweet tooth without the adverse effects of refined sugars.

5. Utilize Mindful Eating Practices
Engage in mindful eating by paying close attention to what you eat and savouring every bite. This practice can help you recognize when you're truly hungry versus when you're eating out of habit or emotional need. By slowing down and appreciating your meals, you’re less likely to seek out sugary snacks impulsively.

6. Get Moving
Physical activity is a powerful tool against cravings. Exercise releases endorphins, which can improve mood and reduce stress, often underlying causes of sugar cravings. Whether it’s a brisk walk, a yoga session, or a full workout, find an activity that you enjoy and make it a regular part of your routine.

7. Sleep Well
Lack of sleep can trigger cravings as your body seeks quick energy fixes. Aim for 7-9 hours of quality sleep per night to help regulate hunger hormones and keep your cravings in check. Establishing a consistent sleep schedule and creating a restful environment can support better sleep hygiene.

8. Plan And Prepare
Planning your meals and snacks* in advance can prevent you from reaching for sugary options out of convenience. Prepare healthy snacks like fruit, nuts, and yogurt so that you have nutritious choices readily available when hunger strikes.

By implementing these strategies, you can take control of your sugar cravings and embark on a journey toward a healthier, more balanced lifestyle. Remember, it’s not about depriving yourself but about making mindful choices that nourish your body and soul."

Words and image above from article here

*Read more about low carb snacks 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

Wishing you blue skies and a happy weekend

 

sky image from here

As the weekend comes round once more, I wish you a good one.

I hope you may see some blue skies.

According to the weather forecast I think Eddie and I will 😊

We may enjoy a delicious

Leek and Chorizo Frittata

you can see the recipe here

Whatever your plans are this weekend, I wish you an enjoyable one.

Take time to focus on the positive aspects of life and to find joy in the little things. 

Above all 'spread a little happiness' to all those around you.

All the best Jan

Lemon Cheesecake Fluff : A Low Carb Summer Delight

On yesterday's summer solstice post here I mentioned perhaps celebrating it with a lovely scoop (or two) of lemon ice cream. The recipe suggestion I linked to is sugar free and low in carbs, and if you missed it you can see more details here

Well, I am continuing with a summer and lemon theme in today's post, because I am sharing a recipe for lemon cheesecake fluff. It is simple and quick to make and if you garnish it with some fresh berries and lemon zest it makes it even more delicious, and at 5g carbs per serving it fits into many peoples LCHF menu plans well!

Ingredients

Serves Four
8 oz. / 225g cream cheese
½ cup / 125ml heavy (double) whipping cream
3 tablespoons lemon juice
¼ teaspoon salt
2 teaspoons pure vanilla extract
1 tablespoon powdered erythritol sweetener (optional)
Garnish
½ cup / 125ml fresh blackberries (optional)
1 teaspoon lemon zest (optional)

You can see how to make this dessert at Diet Doctor site here

~ wishing all readers a happy day ~

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

All the best Jan

Summer Solstice 2024 ...the longest day

As many celebrate the summer solstice this article looks at, "Three summer solstice myths and the truth behind them.

What is the summer solstice?

The summer solstice is the 'longest' day of the year, giving us a chance to take advantage of added sunlight in what is set to be amongst the wettest summers on record.

It is widely celebrated across the globe, but as with any event of cultural significance, the solstice has accumulated many a myth and folktale over the years.

So we're here to set the record straight, and help you sort the truth from the myths this summer solstice.

When is the summer solstice 2024?

The summer solstice will take place on Thursday 20th June at 9.51pm (BST) in the UK.

While we will reap the benefits of added daylight across the whole of the day, this is the exact moment at which the northern hemisphere is most tilted towards the sun.

Is the summer solstice the hottest day of the year?

It's a myth!

While the summer solstice may mark the longest day of the year, it does not make it the hottest.

Generally, the light comes before the heat, meaning the hottest days of the year tend to come around three to four weeks after the summer solstice.

So fear not, while this may mark the return of shorter days, you might still have the added heat to look forward to.

Do some places get 24 hours of daylight during the summer solstice?

It's a fact!

Despite sounding a bit mad, this is actually true! Various areas in and around the Arctic Circle actually see 24 hours of daylight during periods of the summer, including sections of Alaska and Northern Norway.

The phenomena, known as the Midnight Sun, gives the appearance of an endless sunset during the night, before the sun begins to rise again as morning arrives.

Stonehenge UK

Was Stonehenge built to align with the sun on the solstice?

It's a fact…ish!

Britain's biggest celebration of the summer solstice takes place at Stonehenge, with crowds of up to 10,000 people gathering at the iconic monument to bask in the light, and for good reason too!

English Heritage, the charity responsible for managing Stonehenge, claim that the monument was built to align with the sun on the summer and winter solstices, with sun rays shining right into the heart of the stone circle.

Some people dispute this, however, believing the monument to have originally been built as a burial ground. Other theories about the origins of Stonehenge include that it was built by mythic wizard Merlin, or even by some form of alien lifeform!"

Words from article here

Read more about Stonehenge here

~ xxx ooo xxx ~

Why not celebrate summer solstice with a lovely scoop (or two) of lemon ice cream, this recipe suggestion is sugar free and low in carbs. More details here

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 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

Mangetout : 'Eat It All'

Mangetout are young, tender garden peas. Find out when mangetout are in season, how to buy the best, and tips for storing and cooking this green vegetable by reading this article.

What is mangetout?
The French name tells you everything; it means ‘eat it all’. Mangetout properly means a type of garden pea picked very young, so young that the pod is still flat and the peas have barely developed. *Also known as snow pea or sugar pea. A sugar snap pea is more fully developed and rounder, but the pod can still be eaten.

How to cook mangetout
Ideally, mangetouts can be cooked just as they are and great care must be taken to serve them crisp and brightly coloured.

Unfortunately, the variety sold and the time of the year means you always have to check for strings. Pull back the stalk end to see if the string is developed and if so, you must string every one, both sides. If the strings are minor, you may eat them as they are.

They are an excellent ingredient to use in stir-fries when they can be cut in half diagonally, both for looks and for faster cooking. Otherwise, the microwave is by far the best way to enhance and enjoy their green, garden flavour. Cook covered with no added water other than any left after rinsing and shaking dry. Steaming quickly reduces their flavour and colour; boiling does the same, faster.

The sweetness of lightly cooked mangetout peas is especially good with all seafood (even in cocktails) and with fish, hot or cold. They make an interesting ingredient in salads, too. Find more mangetout cooking ideas here

How to store mangetout
Best eaten quickly. The ideal way to keep them crisp and fresh is to store them in the refrigerator in a roomy bag or box into which you have sprinkled a little water, which will then keep them in very good condition for days.

When is mangetout in season?
The UK season is June to September, but supplies from other countries appear throughout much of the year. Frozen mangetout can be found but, like all such vegetables, they will have been blanched and so need less cooking than fresh ones.

Choose the best mangetout
Being so young, the pods deteriorate very quickly. They should be green, rather than yellow, and not in the least flabby – they should break crisply and look moist. Also check for strings on either side; if these are prominent or seem tough, the pods have dried out.
Words above taken from article here

*In the US and elsewhere mangetout peas are typically described as 'snow peas' and 'snap peas'. Sugar snap peas are usually those with a rounder pod and crunchier texture. 

You may like to try this recipe

Lamb chops with courgette, mangetout and feta cheese salad

Ingredients

Serves Two

2 tbsp olive oil

2 tbsp chopped thyme leaves

4 lamb chops

2 small courgettes (zucchini), sliced into 1cm-thick rounds

200g mangetout

1 tbsp red wine vinegar

½ tsp Dijon mustard

¼ tsp chilli flakes (optional)

small handful mint leaves, roughly chopped

small handful basil leaves, roughly chopped

25g feta, crumbled

Nutrition Per Serving

Fat 31g Protein 47g Carbs 6g

Recipe Instructions

can be seen here

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

I Missed 'Eat Your Vegetables Day' Did You?

Blogging friend Tom mentioned that it was 'Eat Your Vegetables Day' yesterday (more details here).  I must admit this was news to me! However, we enjoy eating vegetables in our house, and yesterday was no exception, but it got me thinking and prompted this post 😊

What are vegetables?

Speaking from a botanical or gardening point of view, vegetables are the leaves, stems or roots of plants. However, many non-sweet fruits are commonly considered vegetables for eating or cooking purposes.

Different types of vegetables
Vegetables can be broadly classified into four categories:

1. Above-ground vegetables: greens (spinach, lettuce, chard, etcetera), cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower, kale, et cetera), bulbs (onions, garlic) and fungi (mushrooms).

2. Below-ground/root/starchy vegetables: beets, carrots, parsnips, rutabagas, (swede), turnip, yams, potatoes, sweet potatoes etc.

3. Gourds: pumpkins, hard-shelled squashes and other winter squashes.

4. Technically fruits but treated like vegetables: avocados, olives, bell peppers, eggplant/aubergine, tomatoes and zucchini/courgette. Unlike other fruits, these aren’t sweet and are often prepared and consumed with other vegetables. Avocados and olives are unique among fruits and vegetables because most of their calories come from fat rather than sugar or starch.

Nutritional composition of vegetables

Above-ground vegetables are low carb/keto-friendly foods that provide 5 or fewer grams of net carbs per 100-gram (3.5-ounce) serving. Not so for the root and starchy vegetables, however, which range from 6 to 17 grams of net carbs per serving. Vegetables usually contain moderate to high amounts of fibre, especially avocado — which also happens to be among the lowest in net carbs.

Overall, vegetables are more nutrient-dense than fruits, although their vitamin and mineral content can also be affected by factors like growing and storage conditions. Most veggies are good to excellent sources of potassium, and bell peppers and cruciferous vegetables are also high in vitamin C.

Low-carb vegetables – read more about the best and the worst here

Words above taken from article 'Do you need to eat fruits and vegetables?' which you can read here

With dinner, Eddie and I enjoyed a mix of vegetables - broccoli, cauliflower, carrots and peas, followed with some blueberries and cream for dessert 😋

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

All the best Jan

Caponata : Somewhere between a stew and a salad : It's tasty

Caponata is a Sicilian dish consisting of chopped fried eggplant/aubergine and other vegetables, seasoned with olive oil, tomato sauce, celery, olives, and capers.

Today, caponata is typically used as a side dish for fish dishes and sometimes as an appetizer, but since the 18th century it has also been used as a main course.

Variants may add carrots, bell peppers, potatoes, pine nuts, and raisins.

This authentic caponata is somewhere between a stew and a salad. Sweet and sour aubergines mix with salty olives, capers and tangy tomatoes. Best eaten at room temperature or just warm. Many enjoy this served with some with crusty ciabatta. There are some lower carb bread recipe suggestions here and here and here

Ingredients

Serves Four

4 medium aubergines/eggplants, chopped into 2cm/1in cubes
salt and freshly ground black pepper
3-4 tbsp extra virgin olive oil, plus extra for drizzling
1 onion, chopped
2 celery sticks, chopped
400g tin chopped tomatoes
100g/3½oz green olives
3 tbsp capers, drained and chopped
2 tbsp red wine vinegar
1½ tbsp sugar, or to taste
handful flatleaf parsley, chopped
extra virgin olive oil, for drizzling

Method
1. Sprinkle the aubergines with salt and leave to drain in a colander for 30 minutes.
2. Heat some of the olive oil in a large frying pan and brown the aubergine on a moderate heat for 10 minutes. When softened and browned, set aside. You may have to do this in batches.
3. Heat the remaining olive oil in the pan and gently fry the onion and the celery until softened and translucent, but not browned. Add the tomatoes, olives and capers, season with salt and freshly ground black pepper, and cook for 20 minutes until the mixture has thickened.
4.In a separate bowl, mix together the red wine vinegar and sugar. Add this to the pan with the aubergine and cook for 10 minutes. It is ready when the red wine vinegar has been absorbed.
5. Transfer the caponata to a large bowl, add the chopped parsley and mix well. Drizzle with extra virgin olive oil to serve. Serve hot or at room temperature.

From original idea here

If you've seen Inspector Montalbano on television I'm sure he would enjoy this dish! LOL!

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

All the best Jan

Happy Fathers Day 2024

image from google

Today Sunday 16th June 2024 here in the UK, and many other countries, we celebrate Father's Day. It is usually held on the third Sunday of June and is a day to honour fathers and father figures, such as grandfathers and fathers-in-law. Many people make a special effort to visit their fathers or to send them a card or gifts. More information can be read here

If you live in America it was back on June 19, 1910 that Father’s Day was founded, in Spokane, Washington at the YMCA by Sonora Smart Dodd to honour her father, Civil War veteran William Jackson Smart, for all his efforts as a single parent raising his six children. According to Hallmark Fathers Day is the fourth largest card sending occasion. More information can be read here

In our house cards and gifts are given and some arrived early by post ready for Eddie to open. Although it's not always possible to see all family members, those we can't are just a 'phone call away. 

Wherever you may live we wish all who will be celebrating this day a happy day.

If you can smell a wonderful aroma wafting from your computer screen it could well be the bacon sizzling in the pan, a great way to start Father's Day 😋

Dear reader, you will find a variety of articles and recipe suggestions 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

June Views : Peace and Tranquillity

From the comfort of my armchair I enjoyed these beautiful views.

I hope you do too.

They are from the County of Hampshire in the UK.

Salt Marshes, Lymington

Photograph Credit Emma Hill

Ballard Lake, New Milton

Photograph Credit Eric Holland

Sunrise, Gosport

Photograph Credit Ali Tre

Wishing all readers a happy weekend.

All the best Jan

Juicy Melon and Smoky Parma Ham : A Delicious Pairing

First 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.

Now onto the recipe ...

Take two delicate flavours - sweet and juicy melon with smoky slices of Parma ham, pair them together, and what do you get? A lovely starter dish for a dinner party, but can also be enjoyed as a light lunch (yes please), and is such a refreshing combination of tastes.

Ingredients
Serves Four
1 honeydew melon
2 x 88g (2oz) packs of Parma ham, torn
50g (2oz) wild rocket*
pinch ground black pepper
4 tsp oil

Method
1. Cut the melon into thick slices and remove the skin and any pips. Then chop into large chunks.
2. Divide the melon between 4 plates then add the Parma ham.
3. Scatter with a little rocket, season with black pepper and drizzle with the oil.

Per Serving
Carbohydrate 13.2g Protein 13.5g Fibre 1.9g Fat 11g
From original idea here

The greenery is provided by using wild rocket* which is sometimes known as Arugula. Now we all know that salad greens are healthy, and that most are very low in calories. However, did you know that not all give you a good dose of nutrients... well Arugula/ Rocket is one leafy green vegetable that stands out as a rich source of many vitamins and minerals.

Consider the difference between iceberg lettuce and arugula/rocket:
Arugula contains about eight times the calcium,
fives times the vitamin A, vitamin C and vitamin K,
four times the iron as the same amount of iceberg lettuce.
The choice is easy... start with arugula/rocket for a healthier salad!

Read more about Parma Ham here

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

All the best Jan

Ya Gotta Larf

 

Eddie

Chicken Thigh Traybake - with broccoli, red onion and sweet potatoes

Today, I'm sharing an easy chicken traybake recipe, that could be perfect for a midweek family dinner, or in fact perfect for any day of the week! Chicken pieces and colourful sweet potatoes, red onions and broccoli are simply roasted with herbs, paprika and lemon. Adding stock ensures everything is beautifully tender and there’s a little gravy left in the bottom to serve.

Ingredients

Serves Four
500g sweet potatoes, peeled and cut into 2cm chunks

2 red onions, cut into wedges
350g broccoli, broken into florets
8 garlic cloves, unpeeled
2 tsp dried thyme
1 tsp dried rosemary
1½ tbsp. olive oil
6 skinless chicken thigh fillets, each cut in half
2 lemons, 1 juiced and 1 cut into wedges to serve
1 tsp smoked paprika
150ml chicken stock

Method
1. Preheat the oven to gas 6, 200°C, fan 180°C. Add the sweet potatoes, onions, broccoli and garlic to a large roasting tray and sprinkle over the dried herbs. Season and drizzle over 1 tbsp. of the oil, then toss everything together. Spread the veg out in an even layer and roast for 15 mins.

2. Remove the tray from the oven and give the veg a good mix. Add the chicken pieces and drizzle with the remaining ½ tbsp. oil. Squeeze over the lemon juice and sprinkle with the paprika. Return to the oven for 15 mins.

3. Pour over most of the chicken stock, then roast for a final 15-20 mins (topping up with a little more stock if it starts to look too dry) until the chicken is cooked through and the veg is completely tender. Squeeze the garlic cloves from their skins and serve with lemon wedges.

Nutrition - Each Serving
Fat 20g Carbohydrate 33.3g Protein 33.8g Fibre 8.7g
Recipe from an original idea here

You will find a variety of recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account.

This recipe uses sweet potatoes which are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fibre, niacin, vitamin B1, vitamin B2 and phosphorus.

However, the carbohydrate content in sweet potatoes, (and white potatoes), will result in a blood sugar impact in any serving size and many diabetics choose not to eat them. However, sweet potatoes are naturally more nutrient-dense; so if you do choose to eat them they could be the better option between the two!

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.

For readers who may prefer a vegetarian recipe

Baked Ratatouille with Butter Bean Mash - more details here

All the best Jan

June Birth Flower : Honeysuckle

If you are a June baby your birth flowers are the Rose and Honeysuckle. Roses are among the most recognizable flowers, often given as a sign of affection because they have long been a symbol of love. The honeysuckle, with its tubular flowers, is a magnet for hummingbirds and represents happiness and positive energy. This post is about the Honeysuckle, if you haven't already seen my earlier post about the Rose, you can read it here

image from google

The honeysuckle emerges in the spring with fragrant flowers that have four petals and grow in two pairs or clusters. Flowers, which are tubular, range in colour from white and yellow to purple, pink, and red. After the bloom is done, flowers are replaced with round berries that can be orange, red, or a shade of pink. Honeysuckles are native to the Northern Hemisphere, with certain species native to locations in China, Japan, Europe, India, and North America.

image from google

Honeysuckle Meanings and Symbolism

The name honeysuckle comes from the Middle English word honeysouke, which translates to “honey suck.” It is believed the name came from the ability to suck the sweet nectar straight from the flowers once picked.

The honeysuckle traditionally symbolized happiness and affection for a new love. It has also been known to represent nostalgia for first loves or old flames.

Honeysuckles were commonly planted near homes to create a feeling of nostalgia and honour those who had died. They are also meant to bring happiness and positive energy into one’s life. According to other legends, planting a honeysuckle near the home would keep away negativity and protect one from evil spirits.

Honeysuckle in History

• The Druids used symbols of honeysuckle in the Celtic alphabet to represent joy and happiness.
• A small plaque on the Anderson Memorial Bridge, near the campus of Harvard University in Cambridge, Massachusetts, is an ode to William Faulkner’s “The Sound and the Fury” character Quentin Compson. The plaque reads, “Quentin Compson III/June 2, 1910/Drowned in the odour of honeysuckle.”
• Honeysuckle has been used to treat a number of ailments—digestive disorders, respiratory issues, and headaches. Its uses also include treating arthritis, rashes, skin diseases, and even snakebites.
• In China, honeysuckle has been traditionally thought to remove toxins from the body and promote positive emotions.

A final three facts

The flowers of honeysuckle can be distilled to extract their aromatic oils. These oils are often used in perfumes, soaps, and other beauty products for their sweet and captivating fragrance.

In folklore and mythology, honeysuckle is often associated with love and devotion. It is believed to bring good fortune to those who have it growing in their garden, and its sweet scent is said to attract love and romance.

The dried flowers and leaves of honeysuckle are commonly used to make herbal teas. These teas are not only delicious but also provide a range of potential health benefits.

xxx oooo xxx

I hope you enjoyed reading this post. You may now like to read this one about 'Some Foods In Season During June' which also has some recipe suggestions - see here

All the best Jan

Leek, Celery and Gruyère Gratin ... tastes so good

Do you like gratins? They are popular in our house! Gratins taste so good and can work well either as a side dish or a main course. This recipe goes well with a Sunday Roast Dinner, but can be enjoyed any day of the week ...

Ingredients
Serves Six
750g (1½lb) leeks, trimmed and cut into chunks
6 sticks of celery, chopped
400ml (14fl oz) vegetable stock
100ml (3½fl oz) half-fat crème fraîche
nutmeg, grated
25g (1oz) breadcrumbs
100g (3½oz) Gruyère, grated

Method
1. Preheat the oven to gas 7, 220ºC, fan 200ºC. Boil the vegetables for 5 minutes, drain and put in an ovenproof dish.
2. Mix together the vegetable stock, crème fraîche and nutmeg. Season.
3. Pour the creamy mixture over the vegetables, cover in foil and bake for 25 minutes, then remove and set aside.
4. Remove the foil from the vegetable dish and sprinkle with breadcrumbs and cheese. Cook for another 20 minutes until the topping is golden and crispy.

Nutrition Per Serving

Carbohydrate 8.9g Protein 8.2g Fat 7g Fibre 4.3g

Tips

If you do not have any leeks, try using spring onions (scallions) or white onions instead.
If you need a substitute for Gruyère cheese look here
From original idea here

For more gratin choices have a look here

~ wishing you a happy day ~

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

All the best Jan

Did You Know ?

1. Mr Potato Head (more details here) was the first toy to be advertised on TV.

This was always a popular toy, did you have one in your house? 

2. Warner Bros cancelled “Home Alone” because they didn’t want to spend $14 million on it. 21st Century Fox continued the production, and the film grossed $476 million worldwide.

Have you seen it? It's such a fun film, the grandchildren recently requested seeing it at a family film afternoon 😊

3. It took the creator of the Rubik’s Cube, Erno Rubik, one month to solve the cube after creating it; as of June 2023, the human world record is 3.13 seconds. A robot has done it in 0.3 secs.

Have you ever done the Rubik's Cube? I haven't!

4. The brain is our fattiest organ and is composed of nearly 60% fat.

I did previously know this fact! 

5. More than 1/5 of all the calories consumed by humans worldwide is provided by rice alone.

Yes, rice is popular world-wide but many who wish to reduce their calories may prefer to serve cauliflower rice, see here,  and many stores/supermarkets now stock frozen cauliflower rice. It's a favourite in our house 😋

~ and as it's Sunday as I post this I wish all readers a happy one ~

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 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

Tuscan Salmon : It's zingy, creamy and delicious

 Tuscan salmon

This zingy yet creamy Tuscan sauce is the perfect accompaniment to beautifully pink pan-seared salmon fillets. Serve alongside a fresh green salad (yes please). Some may like some crusty bread for dipping or perhaps herby new potatoes ... as always the choice is yours dear reader.

Ingredients

Serves Four

2 tbsp olive oil, for frying
4 salmon fillets, around 125g/4½oz per fillet
1 medium onion, sliced
1 garlic clove, crushed
1 small bunch fresh parsley
75g/2¾oz sun-dried tomatoes, roughly chopped
250g/9oz cherry tomatoes, halved
300ml/½ pint double (heavy) cream
½ lemon, zest and a squeeze of juice
25g/1oz Parmesan, finely grated
100g/3½oz baby spinach
sea salt and freshly cracked black pepper

Method

1. Heat 1 tablespoon oil in a large, heavy-bottomed frying pan over a medium-high heat. Pat the salmon fillets dry using kitchen paper then season with salt and pepper. Carefully lay the fillets skin-side down in the hot pan and allow to fry for 5 minutes giving each fillet plenty of space to cook.
2. Once the skin is golden and crisp, carefully flip each fillet using a spatula and fry for a further 2–3 minutes until just cooked through. If the salmon is browning too quickly, turn down the heat.
3. Remove the salmon from the pan and transfer to a plate while you make the sauce. Add the remaining oil to the pan and turn down the heat to medium. Add the onion and fry for 3–4 minutes until starting to soften, then add the garlic along with a pinch of salt and fry for a further 1 minute.
4. Remove the stalks from the parsley and finely chop, keeping the leaves for later. Add the parsley stalks and sun-dried tomatoes to the pan and fry for another 1 minute.
5. Tip in the cherry tomatoes and fry for 2–3 minutes until they start to soften. Pour in the cream and turn the heat down to medium-low. Let the cream come to a gentle simmer and allow the sauce to reduce for 1 minute.
6. Add the lemon zest and a squeeze of lemon juice. Sprinkle in the Parmesan and season with salt and pepper.
7. Add the spinach to the pan and allow to wilt – this should only take 1–2 minutes – and stir through to incorporate into the sauce. Return the salmon to the pan and allow to gently reheat for 1–2 minutes.
8. Serve straight to the table alongside a fresh green salad and crusty bread or herby new potatoes.

From original idea here

Related Post

Green Salad, the Mary Berry Way - more details here

You will find a variety of articles and recipe ideas within this blog. It is important to note, not all may be suitable for you. If you 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

Calcium - Do You Know These Facts ?

Calcium is an important nutrient that your body needs for many basic functions. It is a mineral you need to get from food. It plays a major role in bone and tooth health, but your body needs vitamin D to absorb it.

Calcium plays a role in your body’s functions

Calcium plays a role in many of your body’s basic functions. Your body needs calcium in order to circulate blood, move muscles, and release hormones. Calcium also helps carry messages from your brain to other parts of your body.

Calcium is a major part of tooth and bone health as well. It makes your bones strong and dense. You can think of your bones as your body’s calcium reservoir. If you don’t get enough calcium in your diet, your body will take it from your bones.

Your body doesn’t produce calcium
Your body doesn’t produce calcium, so you have to rely on your diet to get the calcium you need. Foods that are high in calcium include:

• dairy products such as milk, cheese, and yogurt
• dark green vegetables such as a kale, spinach, and broccoli
• white beans
• sardines
• calcium-fortified breads, cereals, soy products, and orange juices

You need vitamin D to absorb calcium
Your body needs vitamin D in order to absorb calcium. That means you won’t fully benefit from a calcium-rich diet if you are low on vitamin D.

You can get vitamin D from certain foods, such as salmon, eggs yolks, and some mushrooms. Like calcium, some food products have vitamin D added to them. For example, some milk often has added vitamin D.

Sunshine is your best source of vitamin D. Your skin naturally produces vitamin D when exposed to the sun. Those with darker skin don’t produce vitamin D as well, so supplements may be necessary to avoid deficiency.

Calcium is even more important for women
Several studies show that calcium may ease symptoms of premenstrual syndrome (PMS). This study here concluded that women with PMS have lower intakes of calcium and magnesium, and lower serum levels.

The recommended amount depends on your age
How do you know if you’re getting enough calcium? The National Institutes of Health (NIH) say that adults should get 1,000 mg every day, more details here. For women over 50 and during pregnancy and breast-feeding, NIH recommends 1,200 mg daily.

One cup of skim, low-fat, or whole milk contains about 300 mg of calcium.

The University of California San Francisco has a helpful guide here to check to see how much calcium is in many common foods.

Lack of calcium can lead to other health issues
A lack of calcium could lead to other health issues. For adults, too little calcium can increase your risk of developing osteoporosis, or frail and porous bones that easily fracture. Osteoporosis is especially common in older women, which is why the NIH recommends they consume more calcium than their male counterparts.

Calcium is essential for children as they grow and develop. Children who don’t get enough calcium may not grow to their full potential height, or develop other health issues.

Calcium supplements can help you get the right amount
Not everyone gets the calcium they need from diet alone. If you are lactose intolerant, vegan, or just not a fan of dairy products, you may find it difficult to get enough calcium in your diet.

A calcium supplement can help add calcium to your diet. Calcium carbonate and calcium citrate are the two most recommended forms of calcium supplements.

Calcium carbonate is cheaper and more common. It can be found in most antacid medicines. It needs to be taken with food in order for it to work well.

Calcium citrate doesn’t need to be taken with food and may be better absorbed by older people with lower levels of stomach acid.

Take note that calcium supplements do have side effects. You may experience constipation, gas, and bloating. The supplements may also interfere with your body’s ability to absorb other nutrients or medications. ALWAYS Check with your doctor before starting any supplements.

Too much calcium can have negative effects
With any mineral or nutrient, it is important to get the right amount. Too much calcium can have negative side effects. Symptoms such as constipation, gas, and bloating may indicate that you’re getting too much calcium.

Extra calcium may also increase your risk of kidney stones. In rare cases, too much calcium can cause deposits of calcium in your blood. This is called hypercalcemia.

Some doctors think that taking calcium supplements can increase your risk of heart disease, but others disagree. At the moment, more research is needed to understand how calcium supplements affect heart health.

The takeaway
Calcium is essential to your overall health. You can get the calcium you need from many different foods, and if necessary, from supplements. Calcium works together with other nutrients such as vitamin D, so it is important keep up a balanced diet. As with any mineral or nutrient, you should monitor your calcium intake so that you aren’t getting too much or too little.

Words above from article here

Other helpful links

UK's NHS site 'About Calcium' - see here

BBC Good Food site 'Calcium rich foods' - see here

I hope you found this an interesting article, do please share your thoughts in the comments section.

However, it is IMPORTANT to note that 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, you should contact your GP or local health care team/provider.

All the best Jan

Salmon, Cucumber and Radish Salad : Lovely For Salad Days

Who doesn't enjoy a salad. They are popular in our house!

Take this one, a lovely salad, and with the addition of radishes ...

they add a slight crunch 😋

Ingredients

Serves Four
4 x 120g smoked salmon fillets
1 cucumber
200g radishes
120g bistro salad (e.g. a mix of lettuce, Beetroot, Red Chard) supermarkets often have pre-packed bags
2 tbsp. fresh mint leaves, roughly chopped
3 spring onions (scallions) sliced, to serve
For the dressing
100g (low-fat) Greek yogurt
½ lemon, juiced
2 tbsp. fresh dill

Method
1. Preheat the oven to 200°C/fan 180°C/gas mark 6. Put the salmon fillets on a baking tray and cook for approx. fifteen minutes.
2. Meanwhile, peel the cucumber into long thin strips using a vegetable peeler, and discard the watery core. Slice the radishes into rounds.
3. Combine the yogurt, lemon juice and dill with a little seasoning. Toss together the salad leaves, cucumber, radishes and mint leaves with almost all the dressing. Transfer to a large serving platter. Flake the salmon on top and add the remaining dressing and spring onions.

Nutritional Details
Per serving 6.5g Carbs 29.1g Protein 17.0g Fat

Tip
Smoked mackerel or smoked river cobbler works well and can be substituted for salmon if preferred.
Recipe from original idea here

Radishes are the root of a member of the mustard family, radishes have a peppery flavour and a crisp, crunchy texture. Among the most popular varieties are the small, cherry-sized common variety which has a red skin and white flesh. Radishes are rich in folic acid and potassium and are a good source of vitamin B6, magnesium, riboflavin, and calcium.

Choose the best

Go for firm-skinned radishes, with no blemishes. If they feel soft, they are likely to be spongy inside. Any greens still attached should look fresh and perky. The bigger the radish, the less crisp its texture, so avoid larger examples.

Prepare it
To increase the crispness of radish, soak them in iced water for a couple of hours. Wash, then chop off the greens, if present, then slice off the root. Leave whole, slice or chop, as required.

Always prepare radishes just before using, as they loose their potency when cut. Mooli or daikon radishes can be sliced, diced or grated.

Store it
In a perforated bag in the fridge for around 3-4 days. Always trim the leaves off before storing, as they'll draw moisture from the radish itself. You can keep the radish greens in the fridge, wrapped in moist kitchen paper then stowed in a perforated bag, for a couple of days.
More about radishes here

Regular readers will know that a variety of articles and recipe ideas, are 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

June Birth Flower : Rose

If you are a June baby your birth flowers are the Rose and Honeysuckle. Roses are among the most recognizable flowers, often given as a sign of affection because they have long been a symbol of love. The honeysuckle, with its tubular flowers, is a magnet for hummingbirds and represents happiness and positive energy.

This post is about the Rose...

The rose family (Rosaceae) is made up of more than 100 species of perennial flowering shrubs.

The rose has long been a symbol of love, beauty, and affection. Each colour rose holds a different meaning. A red rose means ‘I love you’ and is a sign of romance; pink represents happiness and admiration; a white rose symbolizes innocence and purity; orange means desire and excitement; and yellow represents cheer and happiness, although some folklore considered it to mean jealousy. A red and white rose paired together has come to symbolize unity.

The Romans viewed roses as a representation of death and rebirth, often planting them at the graves of loved ones.

Roses in History

• In Colorado, fossil evidence in the form of rose leaves suggests that plants in the rose family date back at least 35 million years.
• It is estimated that the cultivation of garden roses dates back 5,000 years, beginning in China.
• It is believed that the oldest living rose is about 1,000 years old. Located at Hildesheim Cathedral in Hildesheim, Germany, the roots of the rose even survived when the cathedral was bombed during the Second World War.
• During the Roman period, the Middle East was a popular growing location for roses. The petals were used as confetti for celebrations, with the Roman emperor Nero staging rose feasts. Rose petals were also used to scent rooms, for medicinal use, and for perfume fragrance.
• It is said that Cleopatra filled a room more than a foot deep with rose petals in an effort to win over Mark Antony.
• The rose was a symbol of war fought between the houses of York and Lancaster for the English throne in the 15th century. The white rose was synonymous with York, while the red rose represented Lancaster. The conflict between the two became known as the “War of the Roses.”
• During the 17th century, roses were seen as a form of legal tender and used to barter and for payments.
• French botanical painter Pierre Joseph Redouté created his Les Roses series in the garden of Château de Malmaison, located just outside Paris, France.
• In 1892, the American Rose Society was established “to promote the culture, preservation, and appreciation of the Rose.”
• Roses at the White House date back to John Adams’ presidency, but the official launch of the Rose Garden was directed by Ellen Wilson, the wife of 28th President Woodrow Wilson. In 1961, John F. Kennedy had the Rose Garden redesigned as an outdoor venue for receptions.
• The rose is the National Floral Emblem of the United States.
• In Italy, roses are celebrated in May, which some refer to as “the month of the rose.”
• Rose oil has been used for medicinal purposes dating back to ancient China.
• It is used in skin care, most notably for dry and sensitive skin. Other uses include: as a mild sedative, as an antidepressant, and for stress conditions.
• Rose petals are brewed for teas and can be used to make potpourri.

I hope you enjoyed this post. One about the month of June other birth flower Honeysuckle will follow shortly. Do you have any Roses growing in your garden?

You may now like to read this post 'Some Foods In Season During June' which also has some recipe suggestions - see here

All the best Jan