Salmon ... with lemony stir fried vegetables

In this salmon stir-fry, the fish is lightly coated in sesame seeds and served with lemony stir-fried vegetables for a delicious, quick and healthy dish.

Ingredients
Serves Two

2 tsp sesame seeds
2 skinless salmon fillets (approx. 120g/4⅓oz each)
1 tbsp sunflower or vegetable oil
½ red onion, cut into 8–10 wedges
1 red pepper, deseeded and thinly sliced
1 carrot, thinly sliced
125g/4½oz broccoli, cut into small florets
25g/1oz unsalted cashew nuts, halved
2 garlic cloves, thinly sliced
15g/½oz fresh root ginger, peeled and cut into tiny matchsticks
1 tsp cornflour
1 tsp dark soy sauce
½ unwaxed lemon, grated zest and juice only
150ml/¼ pint vegetable stock

Method
1. Sprinkle 1 teaspoon of the sesame seeds over the top of each salmon fillet and press down lightly to help them stick.
2. Heat 1 teaspoon of the oil in a large frying pan over a medium heat and cook the salmon fillets, seed-side down, for 2 minutes, or until lightly browned. Turn and cook the other side for 2 minutes. Then flip gently and cook for a further 1 minute on each side. Transfer to a plate.
3. Return the pan to the heat, add the remaining oil and stir-fry the onion, pepper, carrot and broccoli for 4 minutes. Add the cashews and stir-fry for 2 minutes, until the vegetables are tender-crisp and the nuts are beginning to brown. Add the garlic and ginger and cook for a further minute, stirring regularly.
4. Mix the cornflour with the soy sauce and lemon juice in a small bowl. Add the stock to the pan, pour in the lemon mixture and bring to a simmer. Cook for 10–20 seconds, stirring, until the sauce is slightly thickened.
5. Return the salmon to the pan, nestling it among the vegetables, and heat through without stirring for 1–2 minutes. Sprinkle with grated lemon zest and serve.

Each serving provides

32g protein, 16g carbohydrates, 33g fat, 8g fibre, 0.6g salt.

From an idea seen here

For many people, salmon is the king of fish – it has a firm, meaty texture and a beautiful pink colour. It’s really versatile, too – it can be baked, poached, steamed, fried or flaked into stir-fries, pasta or risotto. It’s known as a brain food because of its high Omega 3 content, as well as being rich in vitamin D and minerals. Read more about the health benefits of salmon here

~ enjoy your day ~

This blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. Readers should always be aware 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 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

Does the way you prepare/cook your vegetables make a difference to their nutritional content?

Vegetables are an integral part of a healthy, balanced diet. They’re excellent sources of vitamins, minerals, phytochemicals and fibre, all of which are good for our health, but does the way you prepare/cook your vegetables make a difference to their nutritional content?

Boiling

It’s one of the most common cooking methods, but it comes with some shortcomings. The biggest issue is that boiling vegetables can reduce their vitamin C content. In addition to losing vitamin C, the content of minerals like potassium, magnesium and zinc are typically lower in boiled vegetables compared to raw vegetables. If you’re keen on boiling vegetables but don’t want to lose the nutrients, then one option is to use the vegetable cooking water in the dish. This is a good option when cooking curries or stews. Also, using as little water as possible and avoiding overcooking can help minimise vitamin loss.

Steaming

Steaming vegetables is popular with dietitians because you lose less vitamins than boiling. When steamed, vegetables like broccoli, spinach and lettuce lose just 9-15% of their vitamin C content. Almost all vegetables can be steamed with good results and it may also enhance the flavour and texture. In particular, steaming root vegetables like artichoke and parsnips is said to provide a better sensory experience. (reference here)

Microwaving

Microwaving is a quick and convenient way to cook vegetables. There is some evidence showing microwaving can preserve nutrients like vitamin C and some phytochemicals in vegetables compared to other cooking methods. In fact, one study here showed microwaving spinach and carrots, allowed the vegetables to retain more than 90% of its vitamin C content. Primarily because the vegetables had limited contact with water and were cooked at lower temperatures.

There’s also evidence to suggest that microwaving some vegetables, including spinach and chard, helps to retain vitamin K, which is required for blood clotting and helping wounds to heal.

Roasting

Roasting is a great way to enhance flavour in vegetables as it helps release natural sugars. It’s also considered to be a good method of retaining vitamin B1 (thiamine) and vitamin B2 (riboflavin).

Roasting is also recommended as a way of cooking tomatoes as it can help increase the lycopene content in them. This is particularly valuable because lycopene is an antioxidant that is believed to protect cardiovascular health and is easily absorbed in the body when tomatoes are cooked (such as homemade tomato sauce or roasted tomatoes). Roasting your vegetables is also hard to beat for flavour.

Sautéing

Sautéing involves cooking in a shallow pan using high heat with a small amount of oil. It could help when cooking tomatoes, with one study here showing that adding olive oil to diced tomatoes during cooking in this way, greatly increased the absorption of lycopene.

What about not cooking them at all?

To get the largest amount of vitamin C, there are some vegetables that benefit from being eaten raw such as broccoli and lettuce.

However, some vegetables are more digestible and palatable when cooked. Cooking also releases some nutrients like carotenoids which, aren’t accessible when eaten raw.

Ultimately, cooking vegetables to your personal taste is better than not eating them at all. It is worth enjoying them in different forms to get the most from them nutritionally. So, if you decide to boil your vegetables one day, why not try a steamed vegetable recipe the next, or drizzling over some olive oil and roasting them the time after. That way you’ll get the most nutrients and a range of tastes and textures too.
Words above and more to read at article here

wonderful roast vegetables

always a winner - see more details here

You will find a variety of articles and recipe ideas within this blog, and it is important to note, not all may be suitable for you. Readers should always be aware 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 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

Hawthorn : May Birth Flower

If you are a May baby your birth flowers are Lily-of-the-valley and Hawthorn. This post is about the Hawthorn, but if you haven't already seen my earlier post about Lily-of-the-Valley, you can read it here

Hawthorn is a flowering shrub in the rose family with flowers that bloom in May in small white, red, or pink clusters. Small berries, called haws, sprout after the flowers. The fruit is an important winter food source for birds, and the thorny hawthorns also provide protective nesting areas safe from predators. The hawthorn is a longstanding symbol of hope.

Hawthorn are found in Europe and Asia, as well as North America. There are hundreds of species of Hawthorn, which are small, dense trees or shrubs that can grow up to 30 feet tall.

Hawthorn Meanings and Symbolism

• Hawthorn have long been a symbol of hope. Other associations include its ability to mark the entrance to other worlds, with a strong connection to fairies.
• Ancient Greeks were said to use its branches during wedding processions, while in Celtic lore, Hawthorn was thought to heal a broken heart.
• According to Serbian lore, it was once believed that stakes made from Hawthorn could slay vampires.
• Hawthorn are associated with the pagan symbol of fertility.
• It was once thought that bringing a hawthorn blossom inside would be followed by illness and death. During medieval times, the smell of Hawthorn blossom was associated with the Great Plague.
• Many have believed that a Hawthorn’s bloom marked the point of change from spring to summer.

Hawthorn in History

• The Hawthorn’s link to May Day is undeniable. For this reason, it has been customary to decorate the celebration with flowering Hawthorn branches, most notably in the form of May Day garlands.
• In 1923, the white Hawthorn blossom was recognised as the state flower of Missouri.
• Hawthorn has been used for medicinal purposes for years, including to treat heart and blood diseases, as well as chest pains, blood pressure issues, and high cholesterol. The majority of its medicinal value is found in its fruit pigments.
• Hawthorn leaves and fruit are edible. When picked young, the leaves can be used in salads. The fruit can be eaten on its own or used to make jelly and wine.
• The shrike—a type of bird—will impale its (already dead) prey onto a hawthorn’s thorn, allowing the bird to eat more comfortably.

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

Dear reader, this blog is presented in a magazine style. You will find a variety of articles, studies, thoughts, photographs, music and recipes!

Please note, not all recipe suggestions 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

Unpotato Salad ... it's diabetic friendly ...have you tried it ?

A recently received email prompted this post ... it was from someone who was recently diagnosed as diabetic and really enjoyed eating potato but was finding that blood sugar levels rose when eating them. She asked, with the recent better weather and salads being eaten more was there a less carbohydrate side salad that could be enjoyed without spiking blood sugar levels? 

Well, I thought, there is an 'unpotato salad' recipe that could just fit the bill ... read on and find out more, and I think you could be so surprised - this is amazingly like potato salad - some people take two or three bites before they figure out it’s not potatoes! This is modelled on the old-school picnic favourite, using hard boiled eggs, just like my dear mum used to make 😊 

This side dish also works well as an accompaniment for both meat and fish dishes.

Ingredients
Makes 10 -12 servings

2g carbs per serving
1 large head cauliflower, cut into small chunks
2 cups (240 g) diced celery
1 cup (160 g) diced red onion
2 cups (450 g) mayonnaise
1/4 cup (60 ml) cider vinegar
2 teaspoons sea salt
1/2 teaspoon ground black pepper
12 drops liquid stevia sweetener (plain)
4 hard-boiled eggs, chopped

Method
1. Put the cauliflower in microwavable casserole dish, add just a tablespoon (15 ml) or so of water, and cover. Cook it on high for 7 minutes, and let it sit, covered, for another 3 to 5 minutes. You want your cauliflower tender, but not mushy. (And you may steam it on the stove top, if you prefer.)
2. Use the time while the cauliflower cooks to dice your celery and onion.
3. Drain the cooked cauliflower and combine it with the celery and onion in a really big bowl.
4. In a separate bowl, combine the mayonnaise, vinegar, salt, pepper, and stevia. Pour the mixture over the vegetables and mix well. Mix in the chopped eggs last, and only stir lightly to preserve some small hunks of yolk.
5. Chill and serve.

Aren't cauliflowers wonderful, read about this vegetables health benefits here

Why not make your own low carb/keto mayonnaise see here

If you are diabetic or pre-diabetic you may be interested in reading the post
'Introduction to low-carb for beginners' which you can find here

This blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. Readers should always be aware 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 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

DIABETES NEWS : 'There are now more type twos than type ones in young adults'

Sharing an article seen on Diabetes Diet Blog here

"Adapted from BMJ 4 Nov 2023 The Bottom Line: The time to tackle rising type 2 diabetes is T2DaY by Partha Kar consultant in diabetes and endocrinology Portsmouth Hospitals NHS Trust.

England’s 18-40 year olds with type two diabetes now exceed those with type one. In the not too distant past, type two diabetes was associated with middle age rather than youth. Causes for this increase include lifestyle, environmental and societal factors.

About 4% of people with type two diabetes are now under 40 years of age. Worryingly, this rise in type two diabetes is accelerating fastest in the under 40s. It tends to affect people who are socioeconomically deprived, are in minority ethnic groups, and in those with obesity. And the complications are aggressive.

There tends to be a greater risk of the vascular complications of diabetes compared to later onset type two diabetes. There are poorer pregnancy outcomes compared to type one diabetes. If you are diagnosed at the age of 30, you can expect to live 14 fewer years of life. At diagnosis, multi-morbidity is common and even if not present, can develop rapidly.

The 18 to 40 age group are often in education or working. They face transitions from the family home, to university or the workplace. Money tends to be tight. They are considering buying homes or renting. They may pairing off with partners, and they may already have a young family or be planning to start. Increasingly they can’t afford to buy a home, and put off having children till older ages.

There are now about 140,000 young adults with type two diabetes. It is important that the correct diagnosis is made at the outset, and that pregnancy planning and outcomes are prioritised. Dr Shivani Misra from Imperial College London, has published a Type 2 Diabetes in the Young programme that she hopes will be adopted in order to improve the outlook for these young people and their families.

Meanwhile, Government initiatives are needed to reduce socio-economic deprivation, improve healthy food options, improve space for exercise, and improve people’s motivation to look after themselves."

The link to the BMJ paper can be seen here

Although the above paper relates to figures in the UK, I would not be surprised if the result would be similar in many other countries worldwide.

More About Diabetes
Type 1 Diabetes can develop at any age and requires insulin treatment for survival.

Type 2 Diabetes accounts for around 90% of all diabetes and is more commonly diagnosed in adults.

Gestational Diabetes occurs with high blood glucose during pregnancy and can cause complications for both mother and child.

While type 1, type 2 and gestational diabetes are the most common forms of diabetes diagnosis, other types of diabetes are just as important.

About 1.5-2% of people live with rare forms of diabetes, which can be grouped into nine categories. Although less common, these types of diabetes still pose a significant health threat. By understanding them, we can better support those affected by this condition.

You can read more about diabetes including these other forms of diabetes using these links here and here

You may also like to read this related Diabetes News post here

All the best Jan

Sometimes Peaceful Is Wonderful !

Peaceful, Swans Sunset at Hatchet Pond, 

photo credit Helen Nikandrou

I wish all readers a peaceful and happy weekend

and a

Happy Mothers Day for those whose countries celebrate it this Sunday.

All the best Jan

Rhubarb : Rhubarb : Rhubarb : Three Lower Carb Recipe Choices

Rhubarb with its elegant stalks of bright pink is perhaps a true symbol of spring. Rhubarb grows from a root that can live for up to 20 years, with some varieties growing stems up to 1.5m long. Choose firm, straight stalks that have a bright red colour. Avoid those that are limp or discoloured, or stalks that are very thick. Older stalks may be a bit stringy, like celery, but spring rhubarb will be tender, so there's no need to peel it. Rhubarb stalks are highly nutritious, containing calcium, manganese, vitamin C, vitamin K, fibre, and a whole host of antioxidants.

Today I am sharing three lower carb recipe choices that use this "fruit". I call it a fruit however, botanically, rhubarb is a vegetable (it's related to sorrel and dock) but its thick, fleshy stalks are treated as a fruit.

Rhubarb Crisp

although in the UK we would call this rhubarb crumble

You can see this low carb and gluten free recipe here

Strawberry and Rhubarb Upside-Down Cake

this is a lower carb recipe with only 4 net carbs per serving

you can see more details here

Rhubarb Fool

A fruit fool is a classic and quite delicious English dessert

please have a look at this lower carb recipe here

I wonder have you a favourite looking recipe out of these three?

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

Lily-of-the-Valley : May Birth Flower

If you are a May baby your birth flowers are Lily-of-the-valley and Hawthorn. This post is about Lily-of-the-valley. With its small, dainty, bell-shaped white flowers, it is a perennial groundcover that spreads aggressively given the right conditions. These flowers represent sweetness and purity.

It is also known as Our Lady’s Tears, May lily, and May bells. It is native to Eurasia, but has become naturalized in North America, having been planted in home gardens for its simple foliage and lovely flowers.

It produces pendulous, bell-shaped white flowers with a strong, sweet smell. It can also produce pink or purple blossoms.

Lily-of-the-valley Meanings and Symbolism

• In ancient astrology, Lily-of-the-valley was said to be protected by the son of the goddess Maia. In Greek mythology, that son was Hermes; for the Romans, it was Mercury.
• According to legend, Lily-of-the-valley fell in love with the song of the nightingale and only bloomed when the bird returned to the woods in May.
• It is also believed that Apollo created the ground cover flower for nymphs to walk on.
• This flower has been associated with motherhood, sweetness, purity, and humility. It signifies a return to happiness, likely due to its time of bloom and the anticipation of summer.
• In Christian lore, Lily-of-the-valley came to be from Eve’s tears after she was expelled from the Garden of Eden. It has also been said that Lily-of-the-valley sprouted from the tears of Mary at the site of Christ’s crucifixion.

Lily-of-the valley in History

• In the 1500s, King Charles IX was gifted a lily-of-the-valley for good luck on May Day, and each year following, he continued the tradition of gifting the flowers for luck.
• In France, the tradition of gifting Lily-of-the-valley continues as a symbol of good luck.
• In Serbia, Lily-of-the-valley is picked on St. George’s feast day, and people decorate their homes with the flowers to bring about good luck and prosperity.
• The flower is mentioned numerous times in the bible and has also been associated with Christ’s second coming.
• Thomas Jefferson recorded the flower in a list of hardy perennials that grew at his Monticello home.
• Due to its sweet fragrance, Lily-of-the-valley is a popular choice for wedding bouquets. In Holland, newlyweds have been known to plant Lily-of-the-valley in their garden to bring about luck in their marriage. The flowers were also part of the bridal bouquets of Princess Diana and Kate Middleton.
• In Helston, England, the Lily-of-the-valley is worn during the Furry Dance, a centuries-old celebration observed on May 8 each year.
• Lily-of-the-valley is the national flower of Finland.

Do you have any Lily-of-the-valley growing in your garden?

For readers who live in the Southern Hemisphere May birthdays can be celebrated with Crowea, which is more commonly called waxflower. Crowea is an evergreen shrub with bright green foliage and star-shaped flowers that range from pastel pink to bright pink or white. Their small, stiff petals are what gives them the name ‘waxflower’ and what makes them so great in native cut flower bouquets as well. In Australia the waxflower symbolises happy memories and new beginnings. Because of that it’s often used in weddings and makes a great birthday gift!

I hope you enjoyed this post. One about the month of May other birth flower Hawthorn will follow shortly.

All the best Jan

Lower Carb / Keto Cookie Biscuits : Here Are Three Varieties

I mentioned in my 'Jigsaw Puzzle' post, which can be seen here, how nice lower carb cookies/biscuits can be and linked to two recipe suggestions. Then I thought, why not publish a post with a few recipe suggestions included ... and here we are 😊 

I'm sure many of us do often sit down with a cup of tea or coffee and think that a nice cookie/biscuit would also be welcome. However, many shop bought ones have a high carb/sugar content and if you are diabetic, or indeed just looking to reduce the sugar in your diet, eating too many is not always the best idea! So what do you do?

How about making a few of the lower carb/sugar variety at home. The recipes I'm going to share below also use a lower carb flour like almond, hazelnut and coconut which can also be helpful for diabetics and non-diabetics. Read on and see what you think ...

Swedish Hazelnut Cookies/Biscuits

These crunchy keto/low carb cookies are incredibly quick and simple to bake. If you happen to be Swedish I bet your grandmother used to bake these for you when you were a child. It will surely bring back some sweet memories but without the sugar.
Ingredients
Makes 18 
just 1g net carb per serving
3½ oz. (100g) butter, softened
1⁄3 cup (75ml/ erythritol (sweetener)
1 egg yolk
½ tsp baking powder
1 tsp vanilla extract
¼ tsp salt
1 cup (100g) almond flour
1 cup (110g) hazelnut flour
18 hazelnuts

Tip
Keeps fresh for at least one week in the fridge in an airtight container or for a couple of months in the freezer.
Recipe Instructions
can be found here

Low Carb Chocolate Chip Cookies

With only 2 net carbs per cookie biscuit for this low carb version of chocolate chip cookies, you may like to give this recipe a try. If you do, I think it may be one you will use again and again, as many others have found out ...
Ingredients
Makes 24
1 ¼ cup almond flour
1 tbsp coconut flour
1 ½ tsp baking powder (preferably corn free)
⅛ tsp sea salt, *optional
⅔ cup sweetener of choice e.g. Swerve sweetener or other low carb granulated sweetener equivalent
5 ½ tbsp butter, cold (it must be cold)
½ tbsp molasses *optional
½ tsp vanilla extract
1 large egg
½ cup sugar free chocolate chips or chopped low carb chocolate bar (85% type)
¼ cup chopped pecans *optional

Full recipe and baking instructions
can be seen here

Coconut Flour Cookie/Biscuits

These low carb/keto coconut flour cookies use only five basic ingredients and are ready in about twenty minutes! They are soft, moist (sugar free) and have a gentle crunch. The basic recipe can be made with many variations, for example, a dark chocolate or orange version. Simple, mouthwatering snack-time goodness!

Ingredients

Makes 16

0.4g net carbs per cookie

⅓ cup / 50g coconut flour

⅓ cup / 75g butter or coconut oil softened
2 large eggs 
1 teaspoon vanilla extract
3 tablespoon granulated sweetener or more, to taste.

Note: You can also use a brown sugar substitute for example a golden erythritol and monk fruit mix. It tastes a bit like brown sugar and lends a lovely caramel flavour. However, any granulated sweetener will work.

Egg wash (optional)

1 egg
1 tablespoon milk of your choice or cream

Recipe instructions/more information

can be seen here

If you should need help with weight/measurement conversions, please see here

The above recipes use 'low carb flour' and if you are just starting a lower carb diet/lifestyle you may feel confused with which low carb flours to use. You may never have used any of them before and how to use them properly can be daunting. Low carb flours do not behave like wheat flour, and how to use them in your old regular high carb recipes is a common question. Of course you may also be interested, or want to know more about them, and you can read more about them here

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

Chicken Fricassee : The Mary Berry Way

Chicken Fricassee is a traditional French dish where chicken is gently braised in a creamy, flavourful sauce. Mary Berry’s version includes mushrooms, onions, and herbs, creating a hearty and satisfying meal.

Serve with vegetables of your choice

Lower carb cauliflower rice or mashed swede (rutabaga) although some may prefer rice or mashed potatoes.

Steamed vegetables e.g. green beans or broccoli make a nice light and fresh side.

Crusty bread to soak up the delicious sauce. Don't forget there are lower carb bread versions that some readers may prefer.

Ingredients

Serves Four
4 chicken thighs (bone-in, skin removed) – Juicy and tender.
2 tbsp olive oil – For browning the chicken.
1 onion (finely chopped) – Adds sweetness and depth.
2 garlic cloves (minced) – For aromatic flavour.
200g mushrooms (sliced) – Adds earthiness and texture.
150ml dry white wine – For richness and depth.
300ml chicken stock – Forms the base of the sauce.
100ml double (heavy) cream – Creates a creamy finish.
2 tsp Dijon mustard – Adds tang and flavour.
1 tbsp fresh parsley (chopped) – For garnish.
Salt and pepper – To season.

Equipment Needed

Large skillet or sauté pan – To cook the chicken and sauce.
Tongs – For turning the chicken.
Wooden spoon – For stirring.

Instructions
Step 1: Brown the Chicken

Heat the olive oil in a large skillet over medium-high heat.
Season the chicken thighs with salt and pepper, then add them to the skillet. Cook for 4-5 minutes on each side until golden brown. Remove the chicken and set aside.
Step 2: Sauté the Vegetables

In the same skillet, add the chopped onion and sauté for 3-4 minutes until softened.
Add the garlic and mushrooms, cooking for an additional 5 minutes until the mushrooms release their moisture and begin to brown.
Step 3: Deglaze the Pan
Pour in the white wine and scrape the bottom of the skillet to release any browned bits. Simmer for 2-3 minutes to reduce the liquid slightly.
Step 4: Simmer the chicken

Return the chicken to the skillet and pour in the chicken stock.
Cover and simmer on low heat for 25-30 minutes, or until the chicken is fully cooked and tender.
Step 5: Finish the Sauce

Stir in the double (heavy) cream and Dijon mustard. Let the sauce simmer gently for 5 minutes, thickening slightly. Adjust seasoning with salt and pepper if needed.

Step 6: Garnish and Serve
Sprinkle with fresh parsley and serve hot with your choice of sides.

Nutrition Value (Per Serving)

Calories: 320 kcal  Fat: 20g  Carbohydrates: 6g  Protein: 28g  Fibre: 1g

Easy Variations of Chicken Fricassee*

Herb-Infused Fricassee: Add thyme or tarragon for a fragrant touch.
Lighter Version: Use half cream and half milk to reduce fat.
Spicy Twist: Add a pinch of chili flakes for heat.
Vegetarian Fricassee: Replace chicken with firm tofu or tempeh and use vegetable stock.
Red Wine Version: Swap white wine with red for a richer, bolder sauce.

Tips For Storing

Refrigerate: Store leftovers in an airtight container in the fridge for up to 3 days.
Reheat: Warm gently in a skillet over low heat, adding a splash of stock or cream to refresh the sauce.
Freeze: Freeze the fricassee in portioned containers for up to 3 months. Thaw in the fridge overnight before reheating.

The above recipe seen here

I hope you may enjoy this dish soon, remember the recipe can always be tweaked* to suit your needs/requirements.

~ wishing all readers a happy day ~

You will find a variety of recipe ideas within this blog, 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

Jigsaw Puzzles : Did You Know ?

Jigsaw Puzzles ... do you enjoy doing them? They are certainly a popular past-time. Here in the UK many libraries and community groups hold 'jigsaw puzzle' sessions where you can pop in and place a few pieces. There are usually enough puzzles on the various tables to go around ...

Of course nowadays you can also do puzzles on your computer. I've not tried this but I think some blogland friends have. If you have do please share your thoughts about them in the comments section.

It was way back in 1760 that the first puzzle was developed by John Spilsbury to teach students geography. They became such a valuable resource, subjects expanded to include alphabets, botany, history, and zoology. Spilsbury was a cartographer and had the brilliant idea of placing a map on a piece of wood and cutting out sections of the map.

Before they were called 'jigsaw puzzles', they were named 'dissected maps', which does make sense because as the first puzzles were designed from cutting up sections of a map, they were aptly called 'dissected maps'. As they evolved over the years and cutting techniques changed, they were renamed 'jigsaw puzzles'.

Many years ago puzzles were previously enjoyed mainly by the wealthy. They were not always mass-produced like they are today, and raw materials were expensive.  When Spilsbury created the original puzzles, among the students that learned with this tool were the children of King George III and Queen Charlotte, who were taught by the royal governess, Lady Charlotte Finch.

Did you know their are many health benefits of puzzles. Puzzles are beneficial for your brain and brain health. Not only can they increase your mood, but they also improve your mental reasoning and spatial awareness, enhance your short-term memory and help you with problem-solving. They can even lower stress levels, provide your brain with a mental workout, and potentially increase your IQ score by up to 4 points.

If you enjoy travelling, and jigsaw puzzles, how about visiting The Puzzle Museum! Aptly named The Puzzle Mansion, this bed and breakfast/puzzle museum is located in the Philippines and has over 1500 preserved puzzles on display. It is recognised by the Guinness World Records as containing the largest collection of puzzles on the globe. They have puzzles of all shapes and sizes, genres, subject matters, sources, and more.

Are you quite quick at doing puzzles? Do you like a 500 piece one or perhaps a 1000? You might think a 1000 piece puzzle would only take twice as long as doing a 500 piece one ... well sorry you would be wrong! As a 1,000-piece puzzle will take you four times as long as a 500-piece puzzle.

Believe it or not, this is true. While one would think it would only take double the amount of time, every time the amount of pieces is doubled, the difficulty is quadrupled. The length of time it takes to complete a puzzle significantly increases the higher the piece count.

Apparently actors Patrick Stewart and Hugh Jackman, enjoy doing jigsaw puzzles and also the late Queen Elizabeth II. I wonder if King Charles III enjoys them?
Words above from article here

Of course you may like to enjoy a drink and a biscuit when doing your puzzle ... be careful not to spill your drink of get too many crumbs over your puzzle though! Lower carb cookies/biscuits are nice, and you can see the recipes here

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Dear reader, this blog is presented in a magazine style, and you will find a variety of articles and recipe ideas within it. Please note, not all recipes 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

Salmon stuffed with avocado : What a fabulous pairing !

Take some salmon, add some mashed avocado and what a fabulous pairing they make. It's a quick and easy, great tasting meal and fits in with my LCHF menu plans well 😋

Ingredients

Serves Four (adjust as necessary to suit)

4 Salmon Fillets (approx. 5/6 oz. each)

2 Avocados, mashed

2 Tablespoons Olive Oil

Sea Salt + Black Pepper, to taste

Method

1. Preheat oven to 400F. / 200C. / Gas 6. Place salmon fillets on a work surface and cut a slit in them horizontally (do not cut all the way through). Stuff mashed avocado in between the slits and season the fillets liberally with salt and pepper.

2. Heat olive oil in an oven safe skillet/pan (you can use cast iron for this, but any will do) over medium high heat. Sear the salmon, skin side up if they have skin, for 1-2 minutes until golden brown. Flip the fillets over, transfer the pan to the oven and finish cooking until salmon is cooked to desired done-ness, about 5-7 minutes depending on thickness. Serves 4.

Goes nicely with sautéed lower carb vegetables ...

From original idea here

You may wish to read about the 'Top ten low-carb vegetables' on this post here

~ wishing all readers a happy day ~

You will find a variety of recipe ideas within this blog, 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

It's the 1st of May 2025

~ Happy May 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, a break with tradition, which I hope you are enjoying because the first of each month will feature a lower carb recipe starting with the first letter of that particular month ... so here we go as it's now May and the fifth month of the year!

M is for ? can you guess ?

Yes, I am talking about melon !

There are many varieties of melons and you may well have your own favourite.

The recipe suggestion below uses watermelon.

Read on and maybe you will soon be enjoying.

Watermelon Salad in a tea-cup

"This dainty salad is a gorgeous, refreshing snack, light meal or post-meal enjoyment that will provide instant refreshment as well as a welcomed hit of hydration and nutrients. Watermelons are mostly water — about 92 percent — but every juicy bite has significant levels of vitamins A, B6 and C, as well as lycopene and beauty-boosting antioxidants that help keep your complexion glowing all summer long...

Ingredients
Serves Three
350 g (12 oz/2 cups) diced seedless watermelon
90 g (31/4 oz/2 cups) baby English spinach leaves
Small handful of mint leaves, torn or roughly chopped
1 large celery stalk, thinly sliced
1/2 red onion, thinly sliced
60 g (21/4 oz/ 1/2 cup) crumbled goat’s cheese

Dressing
1 tsp lemon juice
1 tsp lime juice
Handful of coriander (cilantro) leaves, chopped
130 g (41/2 oz/ 1/2 cup) sheep’s milk yogurt
Celtic sea salt and freshly ground black pepper, to taste

Method
Whisk all the dressing ingredients together in a small bowl.
Combine the salad ingredients in a large bowl, then divide between three wide-mouthed teacups, mugs or bowls. Spoon the dressing on top and serve immediately.

Supercharged tip
Keep the salad and dressing separate until just before serving, then when you’re ready to eat spoon the dressing on top."
Image and recipe from Lee Holmes here

In case you missed last months (April) post you can see it here
January's is here, February's here, and March you'll find 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

Happiness is ...

 

well in my case it was sipping my morning tea

and being fortunate to watch the birds feed

how was your morning?

meme seen here

All the best Jan

Parsley : Rich in Nutrients and Health Benefits

Autumn Enloe MS RD LD writes:
"Parsley is a popular herb often used in American, European, and Middle Eastern cooking. It’s commonly used to elevate the flavour of dishes like soups, salads, and fish recipes. Aside from its many culinary uses, parsley is highly nutritious and has been shown to have many powerful health benefits. This article reviews parsley and how this impressive herb may benefit your health.

Rich in Nutrients

Parsley contains several important nutrients, such as vitamins A, K, and C. It’s also a good source of the minerals calcium, iron, magnesium, and potassium.

May Improve Blood Sugar
Elevated blood sugar levels can increase your risk of conditions like diabetes or metabolic syndrome. Some rat studies found parsley to effectively reduce blood sugar levels.

Can Benefit Heart Health
Parsley contains carotenoid antioxidants and vitamin C — both of which have been shown to benefit heart health.

May Aid Kidney Health
Parsley may help keep your kidneys healthy by fighting inflammation and reducing high blood pressure and your risk of kidney stones.

Other Potential Benefits
Parsley has antibacterial properties and may help support bone health, boost your immune system, and enhance liver health.

Easy to Add to Your Diet
Parsley is a versatile herb that’s easy to add to many dishes.

Here are some ways to add parsley to your diet:
Use as a garnish on pasta or soups.
Chop and add to salads.
Use in egg bakes or frittatas.
Make a pesto with pine nuts, olive oil, Parmesan cheese, and fresh parsley.
Add to smoothies for a nutrient and flavour boost.
Use on homemade pizza.
Add to homemade bread.
Use in homemade juices.
Add flavour to sauces, soups and stews.
Incorporate into marinades and dressings.
Use to flavour fish, poultry, and meat dishes.

How to Store Parsley
To best store:
Fresh parsley, you first need to remove the bottom of the stem. Do not rinse. Fill a glass or jar halfway with water and place the stem ends into the water. If you keep the plant in the refrigerator, it’s best to loosely cover it with a plastic bag. Otherwise, parsley can be kept at room temperature. Change the water every couple of days and discard the herb once the leaves start turning brown. This way, your herb may stay fresh for up to two weeks.
Dried parsley, can last in an airtight container in a cool, dark environment for six months to one year.

The Bottom Line
Rich in antioxidants and nutrients like vitamins A, K, and C, parsley may improve blood sugar and support heart, kidney, and bone health. What's more, this herb can easily be added to many tasty dishes. Parsley stays fresh for up to two weeks, whereas dried parsley may last up to a year. Adding parsley to your diet can boost your health while adding flavour to your favourite recipes."

The above is only a snippet of Autumn's article, read it in full with all related links here

I wonder do you like parsley? Do you use it in your recipes?

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

All the best Jan

Courgette / Zucchini Linguini with Basil Pesto : Healthy : Low Carb

Sharing a recipe by Rachel Morrow, she writes "Are you someone who tries and tries to be healthy but can’t get enough pasta? This recipe is for you. This greened-up take on a traditional dish will hit all the right spots, so stock up on those veggies and let’s get cooking.

Serves: 2
Yield: 3 cups
Preparation time: 10 minutes
Cook time: 5 minutes

Ingredients
4 medium courgettes / zucchini
1 1/2 teaspoons extra virgin olive oil
2 cups baby spinach
Pinch of unrefined sea salt and black pepper
2 tablespoons Cashew Hemp Basil Pesto
1 cup cherry tomatoes, halved
2 tablespoons hemp seeds

Method
1. Spiralize the courgette/zucchini into noodles, or use a peeler to make ribbons.
2. Heat the oil in a large frying pan over medium heat.
3. Lightly fry the courgette/zucchini, spinach, salt, and pepper and stir until the spinach has wilted, about 1 to 2 minutes.
4. Remove from the heat, and add the Cashew Hemp Basil Pesto and tomatoes.
5. Sprinkle with the hemp seeds before serving."

Enjoy ...
If you need help with weight/measurement conversion see here

Have you made or tried Courgette / Zucchini Fritters? See details here

~ enjoy your day ~

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