Mediterranean Soup with Cavolo Nero

Goodness me! Storm Amy did produce strong winds and rain for many in the UK over the weekend.

I think the new week will be better and what better way to start it then with a tasty soup.

'The soup that may make you feel vaguely Mediterranean'

Prep time: 10 mins | Cook time: 15 mins

Ingredients

Serves Four
1 tbsp olive oil
1 onion, chopped
1 red pepper, diced
1 litre vegetable stock
400g tin chopped tomatoes
410g tin cannellini beans, drained and washed
200g cavolo nero, shredded

Method

1. Heat the oil in a large saucepan and fry the onion and pepper for 4-5 minutes.
2. Add the remaining ingredients and season.
3. Bring to the boil, simmer covered for 6-8 minutes
4. Serve with warm crusty bread, perhaps choose a lower carb bread.

Nutritional Details

26g carbohydrate  18g protein  6g fat  8.5g fibre

From original idea seen here

What is Cavolo Nero?
Cavolo nero is a brassica that is closely related to kale. So, if you love kale, you are sure to love cavolo nero too! First grown in Italy in 600BC, for most of the year British cavolo nero is now grown in the rich soil of Lincolnshire.

Thanks to its Tuscan heritage and its very distinctive long, dark leaves, cavolo nero is also known as Tuscan kale or more commonly black kale or black cabbage.

In the UK Cavolo nero is available, chopped and ready to use from most leading supermarkets and can be used in exactly the same way, and more, as kale.

Cavolo nero can play an important part in a healthy balanced diet, and is a tasty and easy way to enjoy one of your five-a-day. 

Like kale, it is a good source of lutein, vitamins K, A and C, and a significant source of the B vitamins. It is also a source of fibre and calcium, as well as containing manganese, copper, iron and many other elements.

There are three soups on this post here you may also like to see, and if you take time to browse the blog you will find a wide variety of articles and recipe ideas. However, please be aware that 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 Weekend Wishes

 

~ Taking a moment to wish all readers a Happy Weekend ~

All the best Jan

Friday Recipe Choices : Cheesy Bean and Lentil Bake or Squash and Turkey Bake

The weeks seem to fly by and many may be asking, are you sure it's Friday Jan?

Well, as I post this, yes Friday is here and I share two recipe suggestions ...

I wonder, which one takes your eye?

Cheesy Bean and Lentil Bake

This hearty veggie lentil bake can be prepared in advance and topped with cheese and breadcrumbs just before cooking.

Ingredients
Serves 4 - 6
2 tbsp olive oil
1 large onion, finely chopped
2 sticks celery, finely chopped
1 large carrot, finely chopped
1 courgette/zucchini, finely chopped
2 garlic cloves, crushed
½ tsp crushed dried chilli flakes
½ tsp dried oregano
100g/3½oz brown basmati rice
500ml/18fl oz vegetable stock
2 x 400g tin chopped tomatoes
400g tin mixed beans in water, drained
400g tin lentils in water, drained
2 tbsp tomato purée (sun-dried is nice)
150g/5oz mature cheddar, grated
2 tbsp breadcrumbs
salt and freshly ground black pepper

Method
1. Preheat the oven to 190C/170C Fan/Gas 5.
2. Heat the oil in a large saucepan and add the onion, celery and carrot. Cook over a medium–low heat for 10 minutes, or until softened. Add the courgette/zucchini, garlic, chilli and oregano and cook for 2–3 minutes.
3. Stir in the rice and season with salt and pepper. Pour in half the vegetable stock and a tin of tomatoes. Bring to a gentle simmer, cover with a lid and cook for 12–15 minutes, or until the rice is al dente ( cooked to be firm to the bite) has absorbed most of the stock.
4. Add the remaining stock and tomatoes, the beans, lentils and tomato purée. Cook for 5 minutes to reduce a little. Taste and adjust the seasoning if necessary, you may need to add a pinch of sugar to balance the acidity of the tomatoes.
5. Stir in 100g/3½oz of cheese and pour into a large ovenproof dish. Top with the remaining cheese and breadcrumbs.
6. Bake on the middle shelf of the oven for 30 minutes, until the topping is crisp and bubbling. Leave to sit for 2–3 minutes before serving with steamed greens.

Based on six servings, each portion provides
17g protein, 36g carbohydrate (of which 10g sugars), 15g fat (of which 6g saturates), 7g fibre and 0.7g salt.
From an idea seen here

Squash and turkey bake

This recipe swaps traditional shepherd’s pie ingredients for turkey and butternut squash, with delicious results.

Ingredients
Serves Four
a medium-sized butternut squash
a little olive oil
a large onion
a large clove of garlic
15 chestnut mushrooms
3 sprigs thyme
500g/1lb 2oz minced/ground turkey
salt and freshly ground black pepper
a little flour
400ml/14fl oz red wine
a little Worcestershire sauce
a knob of butter
a little orange zest

Method
1. Preheat the oven at 200C/400F/Gas 6. Peel, seed and roughly chop the butternut squash. Put the pieces of squash in a steamer basket and place over boiling water. Steam for 20-30 minutes until fully tender. They must be soft enough to mash.
2. Peel and roughly chop the onion. Peel and finely slice the garlic. Warm a couple of tablespoons of the olive oil in a large pan, then add the onion and garlic and cook until pale gold. Cut the mushrooms into thick slices or quarters and add to the pan with the leaves from the thyme sprigs. Fry until softened, then transfer to a mixing bowl.
3. Add a further tablespoon of oil to the pan, then, as soon as it starts to sizzle, add the minced turkey. Season generously with salt and pepper and then stir in a couple of heaped tablespoons of flour. Cook for 2-3 minutes, then pour in the red wine and a few shakes of Worcestershire sauce. Simmer at a low temperature for 5 minutes then add the mushrooms and onions. Continue cooking for 5 minutes then tip into a baking dish.
4. Mash the cooked squash with a potato masher then stir in a generous knob of butter and the grated orange zest, to taste. Season with salt and pepper.
5. Pile the mash on top of the turkey, dot with more of the butter, then bake for 35-45 minutes, or until the mash is lightly browned and slightly crisp on top.

This meal based on four servings each serving provides
40g protein, 22g carbohydrate (of which 12g sugars), 10g fat (of which 3g saturates), 6g fibre and 0.5g salt per portion.
From an idea seen here

~ some flowers to brighten your day ~

This blog offers a wide variety of recipes/food ideas, and not all may be suitable for you. Any allergies, or underlying health issues 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

Seasonally Adjusting Your Diet : Some Tips

Sharing an article from Food Matters site

"Top Tips for Seasonally Adjusting Your Diet ...

Our bodies are deeply connected to the natural cycles of the earth. Just as nature changes with the seasons, so too should our diets. Eating seasonally allows us to align our nutrition with what our bodies need during each phase of the year. It’s not just about sourcing the freshest produce; it’s also about nurturing our well-being by listening to what nature provides us at different times.

The Benefits of Eating Seasonally

Nutritional Density

Fruits and vegetables harvested in season are more nutrient-dense. They ripen naturally and offer the vitamins, minerals, and antioxidants that your body craves. For instance, leafy greens in the spring help detoxify after the heavier foods of winter, while berries in the summer provide hydration and antioxidants to combat sun exposure. In contrast, out-of-season produce often requires long travel times and is exposed to ethylene gas to artificially ripen, which can diminish its nutrient content and flavour.

Support for the Body’s Rhythms

Our bodies need different nutrients depending on the season. For example, in colder months, we need warming, grounding foods, while in warmer months, lighter, hydrating options are ideal.

Environmental Impact

When you eat seasonally, you reduce the need for long-distance food transportation and greenhouse emissions. Seasonal eating also supports local farmers and sustainable agricultural practices.

Supporting Local Farmers

Eating seasonally not only benefits your health but also supports local farmers and your community. By choosing fruits and vegetables grown in your region, you're helping small farms thrive, and promoting sustainable farming practices. This connection to local agriculture fosters a more resilient food system and encourages farmers to grow a diverse range of crops that align with the seasons.

Adjusting Your Diet Throughout the Year *

Spring: Detox and Rejuvenation

Spring is a time of renewal, both in nature and in our bodies. After months of heavier, warming foods, it’s time to cleanse and revitalize your system. Focus on foods that are light, fresh, and packed with nutrients.

What to Eat: Leafy greens like spinach, kale, and arugula (rocket) are perfect for detoxing the liver. Radishes, asparagus, and artichokes also help flush out toxins and boost digestion.

How to Prepare: Steaming or lightly sautéing vegetables helps preserve their nutrients while keeping them easy to digest. Incorporate smoothies and fresh juices to increase your intake of raw foods.

Summer: Hydrate and Cool Down

With rising temperatures, the focus shifts to staying cool and hydrated. Summer is abundant with fruits and vegetables that provide water, vitamins, and minerals to keep you energized and healthy during the heat.

What to Eat: Water-rich fruits like watermelon, cucumbers, strawberries, and tomatoes. Leafy greens, zucchini/courgettes, and bell peppers are also excellent choices. Fermented foods like kimchi or sauerkraut can support digestion during outdoor barbecues or parties.

How to Prepare: Keep meals light and raw as much as possible. Salads, cold soups like gazpacho, and grilled vegetables are perfect for a summer diet. Avoid heavy, rich foods that can slow you down in the heat.

Fall (Autumn): Grounding and Nourishing

As temperatures cool down, our bodies need more warming and grounding foods to prepare for the colder months ahead. This season is about transitioning from the lightness of summer to more hearty, nutrient-dense meals.

What to Eat: Root vegetables like sweet potatoes, carrots, and beets offer grounding energy. Squash, pumpkins, and apples are also in season, providing fibre and essential vitamins. Whole grains like quinoa, farro, and brown rice offer sustained energy.

How to Prepare: Roasting vegetables brings out their natural sweetness and makes them more comforting. Soups and stews are excellent ways to nourish your body and prepare for winter.

Winter: Warm and Strengthen

Winter calls for warming, hearty meals that keep your energy levels up and immune system strong. This is the season of comfort foods, but it’s important to focus on nutrient-dense, whole foods.

What to Eat: Root vegetables continue to shine in winter. Include hearty greens like kale, collards, and cabbage, which are full of vitamins C and K. Warming spices such as ginger, turmeric, cinnamon, and garlic can help boost circulation and support immunity.

How to Prepare: Focus on slow-cooked meals like stews, curries, and casseroles. Using bone broth as a base produces collagen and minerals, which are especially beneficial during the colder months. Don’t shy away from healthy fats like avocado, nuts, and olive oil, as they help insulate the body.

Seasonally adjusting your diet is not just a trend—it’s a return to a way of eating that has been practiced for centuries. By tuning in to the cycles of nature and eating the foods that each season provides, you can support your health, the environment, and local farmers. Embrace the changes of the seasons, and let your diet evolve to nourish your body, mind, and spirit throughout the year."
Words and image from article here

*Please note, Food Matters site says that they know that their readers (and similarly readers of this blog) spans the globe and many of these foods may not be available to you. Whilst many of the “What to Eat Foods” are geared towards their USA audience, worldwide you can use the “How to Prepare” suggestions.

~ xxx oooo xxx ~

Do please share any thoughts you have about this article in the comments section. I know, as a child, when growing up we used to eat far more seasonal food because the wide range of foods that are available now were not back then! Going to my local supermarket today I see the food is flown in from far and wide!!! I do my best to support local farmers and shop at Farmers Markets or indeed a farm shop if I am fortunate to be near one.

All the best Jan

It's the 1st of October 2025

~ It's October 2025 ~

May the month ahead be a good one for you

In previous years regular readers will know I usually start each month with facts about the coming month ahead. This year however, has been a break with tradition, which I hope you have been enjoying because the first of each month has been featuring a lower carb recipe starting with the first letter of that particular month ... so here we go as it's now October and the tenth month of the year!

O is for ? can you guess ?

Yes, I am talking about oregano !

Oregano is a pungent green herb with a great affinity for a variety of foods, from lamb to vegetables, stuffing's and egg dishes. Oregano is closely related to marjoram. It is characteristic of many Greek dishes (particularly lamb) and (in the UK) is often sprinkled liberally on pizzas. Oregano grows easily in well protected areas. Because of its high oil content, oregano dries well. You can replace dried oregano for fresh, but reduce the amount used by about half. Dried oregano is a kitchen essential, but make sure you replace it frequently as it quickly loses its pungency. Oregano is one of the herbs in the mixture called herbes de Provence. Oregano is often used to top your favourite pizza, and oregano may offer you a range of health benefits you may have never considered. Oregano contains a powerful substance called beta-caryophyllene that helps fight inflammation. This herb is said to benefit people suffering conditions such as osteoporosis and arteriosclerosis. On top of it’s anti-inflammatory properties, antibacterial and antifungal properties can also be added to the list of what make oregano a top pick.

~ sharing a recipe that uses oregano, and there are so many! ~

Mama Mia : Low Carb Italian Meatballs

I'm sure you will enjoy this low carb version of Italian meatballs

Ingredients

Serves Four

4g carbs per serving

1 lb / 450 g ground (minced) beef or turkey

2 oz. / 50 g grated parmesan cheese

1 egg

1 tablespoon dried oregano

½ teaspoon onion powder

1 teaspoon salt

½ teaspoon ground black pepper

3 tablespoons olive oil

14 oz. / 400 g canned whole tomatoes

2 tablespoons finely chopped fresh parsley

7 oz. / 200 g fresh spinach

2 oz. / 50 g butter

5 oz. / 150 g fresh mozzarella cheese

salt and pepper

Recipe instructions

can be seen here 

~ enjoy your October days ~

In case you missed last months (September) post you can see it here and the one for August is here

You will see 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