Not all bread is created equal!

Ever wondered - is your loaf of bread as healthy as you think?

Not all bread is created equal, some loaves are more nutritious than others. That's not surprising considering some is made by hand, in a bakery or at home, using wholegrain flour and seeds. While other bread is mass produced, using refined white flours, which means it brings little to the party in terms of nutrients.

It can be confusing to know which bread is still worth eating. Read on to find out whether all bread is ultra-processed and which loaves are healthiest.

Is bread healthy?

In its simplest form, bread is made using flour, water, yeast and salt.

None of these ingredients are inherently bad for you – yet bread has a reputation for being unhealthy.

This is because much of the bread available in supermarkets is made using additives that help to speed up production and extend shelf life, but this also reduces the nutrients. Importantly, ultra-processed bread, especially white bread, is lacking in fibre and we need this for everything from good digestion to supporting the immune system.

If you're looking for a healthy bread, try to choose one that's made with wholegrain flour. Wholegrains, including rye and spelt, are nutrient-rich and, when eaten regularly, may protect against chronic diseases, such as heart disease 

Is bread a carbohydrate?

Yes, bread is a carbohydrate which many diabetics find raises their blood sugar levels! Whether you are diabetic or non diabetic and are looking to buy bread it would be better to choose bread made from wholegrains as complex carbohydrates provide a slow-release of energy and don't spike blood sugar levels. They also contain vitamins, minerals and fibre, making them a more nutritious choice.

Is bread ultra-processed?

While not all bread is ultra-processed, the stuff you find on supermarket shelves is likely to be.

Ultra-processed foods (UPF) are foods that you wouldn’t be able to recreate in your own kitchen. If you don’t recognise some of the ingredients on the label, it’s likely to be ultra-processed. These foods are manufactured to be convenient and cheap with a prolonged shelf life – both of which are important when it comes to mass producing bread.

If you were to make white bread at home, you wouldn't need more than water, flour, salt, yeast and a little oil. But the soft, sliced loaves in supermarkets are made with additives, resulting in tasteless bread that lacks nutrients.

Even wholegrain bread may contain additives, such as emulsifiers and sugar. These ingredients are typically added to improve the colour, texture and crumb of a loaf, as well as to improve dough stability and volume.

One of the reasons ultra-processed foods are so popular is that they are often cheaper and more budget-friendly. However, when it comes to bread this isn't always the case. Once you've stocked up on the ingredients, including flour and seeds, it's may be cheaper to make your own.

Give it a go with an easy and fool-proof bread recipe - some to see here
There are also six low carb bread choices to see here

What are the healthiest breads?

One of the best ways to ensure your bread is a healthy option is, of course, to bake your own.

However, even shop-bought bread can provide a valuable source of fibre and nutrients which makes it convenient to include in a balanced diet.

Here are five of the healthiest breads try

1. Ezekiel
This is a bread made from a mix of sprouted wholegrains, typically wheat, barley, spelt and millet, as well as lentils and soya beans. Sprouting the grains lowers the levels of phytic acid, which makes it easier to digest. Sprouting also kick-starts the breakdown of protein and carbohydrates in the grains, which minimises the spiking effects of carbohydrates on blood sugar levels.
Ezekiel is a good source of protein, fibre and B vitamins.

2. Pumpernickel
A traditional German bread with a heavy texture and distinctive flavour. Made from wholegrain rye flour, pumpernickel is packed with B vitamins and fibre. It's also rich in resistant starch which supports gut health and lowers the bread’s glycaemic index. However, do check labels though because many commercial varieties include wheat flour, molasses and yeast.

3. Rye bread
This bread is lower in fat and contains less gluten than wheat-based bread, which makes it a denser, heavier loaf. Studies confirm that rye bread made from 100% rye has less of a negative effect on blood sugar than wheat breads, and as a result, may keep you feeling fuller for longer.

4. Soda bread
A staple in Ireland and made from flour, buttermilk, baking powder and salt. Soda bread is low-fat and yeast-free so it may help to reduce bloating. If you’re new to baking or short on time, this seeded soda bread may suit you!

5. Sourdough
Typically made from flour, water, salt and a starter culture, sourdough is easy to digest and nutritious. Vitamins and minerals are more available as it's easier to digest thanks to the fermentation process. Sourdough fuels good bacteria in the gut. Unlike many commercially produced loaves, a traditionally-made sourdough is also beneficial for blood sugar levels.

Above words and more can be seen here

Related Posts

Finding Your Way Through The Gluten-Free Maze - read it here

Best Gluten-Free Flours to Use, here are three - read it here

~ xxxx oooo xxxx ~

Please be aware that articles within this blog (and any comments) 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.

Always take account of your personal circumstances, needs, illnesses and medication you may be taking. If you are diabetic or pre 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 general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

Midweek Meal Choices - Here Are Five

Before I start this post, I want to say THANK YOU to all readers who visit this blog, and a special thank you for all who take time to leave a comment. It is lovely to receive, read and share your thoughts, comments and good wishes.

~ Midweek Meal Choices ~

here are five to consider

Sausage, Parsnip, Onion and Apple Tray Bake

Ingredients

Serves Four

600 g (1lb 5oz) parsnips, peeled and chopped

2 red onions, chopped

1 tbsp. olive oil

3 sprigs rosemary

8 sausages (of your choice)

Instructions

more details here

Pork and Chickpea Stew

Ingredients

Serves Four

2 tbsp oil, ideally olive oil

250g/9oz pork fillet (tenderloin), trimmed and cut into small cubes

1 onion, thinly sliced

1 red pepper, sliced

1 medium courgette/zucchini (roughly 185g/6½oz), ends trimmed, halved lengthways and sliced into semi circles

2 garlic cloves, thinly sliced

½–1 tsp smoked paprika, hot or sweet

400g/14oz tin chickpeas, drained

400g/14oz tin chopped tomatoes

1 chicken or pork stock cube

salt and freshly ground black pepper

Instructions

more details including how to make this into a veggie version here

Creamy Spinach Chicken

Ingredients

Serves Four

100g drained sundried tomatoes, sliced lengthways, plus 1 tbsp oil from the jar

600g chicken breast fillets

5 tsp cornflour

1 red onion, thinly sliced

3 garlic cloves, crushed

½ chicken stock cube, made up to 100ml

250g baby spinach

½ lemon, juiced

150ml single cream

Instructions

more details here

White Bean and Fish Gratin

Ingredients

Serves Six - adjust menu to suit

2 tbsp olive oil, plus extra for drizzling

350g/12oz leek, roughly sliced

300g/10½oz celeriac, cut into 1cm/½in cubes

400g tin white beans (butter beans), drained and rinsed

1 vegetable stock cube

3 tbsp dried mixed herbs

1 tbsp fennel seeds (optional)

½ tbsp cornflour (or plain flour)

400g/14oz frozen mixed vegetables

300g/10½oz frozen white fish (thawed), cut into thick chunks

50g/1¾oz day-old bread, crackers or mixed nuts, roughly blended into crumbs

salt and freshly ground black pepper

Instructions

more details here

Almond Lentil Stew

Ingredients

Serves Four

2 tbsp olive oil, plus extra for frying the almonds

1 carrot, chopped

1 stalk celery, chopped

1 onion, chopped

1 turnip, chopped

2 garlic cloves, chopped

150g/5½oz baby button mushrooms, halved

250g/9oz green lentils

1.2 litres/2 pints vegetable stock

1 bay leaf

1 sprig rosemary

4 sprigs thyme

handful almonds

1 tbsp ground cinnamon

10 cherry tomatoes, quartered

Instructions

more details for this vegan/vegetarian suggestion are here

I hope you may enjoy one, or some, of these suggestions

If you should need help with weight/measurement conversion - see 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

'Junk food advert ban now in force'

Here in the UK Junk food adverts have been banned on television and online from Monday 5th January 2026 as part of a drive to tackle childhood obesity.

The UK-wide ban will stop food and drinks high in fat, salt and sugar (HFSS) being advertised on TV before 21:00 and at any time online.

It applies to products considered to be the biggest drivers of childhood obesity, including soft drinks, chocolates and sweets, pizzas and ice creams.

The Food and Drink Federation (FDF) said it is committed to helping people eat healthily and has been voluntarily abiding by the new restrictions since October.

As well as more obviously unhealthy foods, the ban will also cover some breakfast cereals and porridges, sweetened bread products, and main meals and sandwiches.

Decisions over which products fall under the ban will be based on a scoring tool, balancing their nutrient levels against whether they are high in saturated fat, salt, or sugar.

Plain oats and most porridge, muesli and granola will not be banned under the crackdown, but some versions with added sugar, chocolate or syrup could be affected.

Firms can still promote healthier versions of banned products, which the government hopes will lead to food makers developing healthier recipes.

The ban only covers adverts in which unhealthy products can be seen by viewers, meaning fast-food firms will still be able to advertise using their brand name.

Previously, HFSS food and drink adverts were banned on any platform where more than a quarter of the audience was under 16.

Firms that do not comply with the new rules risk action by the Advertising Standards Authority (ASA).

NHS data shows almost one in 10 (9.2%) reception-aged children (ages 4/5yrs) are now living with obesity, while one in five children have tooth decay by the age of five.

It is estimated obesity costs the NHS more than £11bn every year.

Evidence shows children's exposure to ads for unhealthy food can influence what they eat from a young age, in turn putting them at greater risk of becoming overweight or obese.

The government estimates the ad ban will prevent around 20,000 cases of childhood obesity.

Katherine Brown, professor of behaviour change in health at the University of Hertfordshire, said the ban was "long overdue and a move in the right direction".

She said: "Children are highly susceptible to aggressive marketing of unhealthy foods and exposure to them puts them at greater risk of developing obesity and associated chronic diseases."

Ms Brown called for the government to make nutritious options "more affordable, accessible and appealing".

The FDF said manufacturers are "committed to working in partnership with the government and others to help people make healthier choices".

It added: "Investing in developing healthier products has been a key priority for food and drink manufacturers for many years and as a result, our members' products now have a third of the salt and sugar and a quarter of the calories than they did ten years ago."

Words from article seen here

My thoughts ...surely it is best to eat whole fresh food from the farm or the sea. It seems the junk masquerading as food, coming out of factories has played a huge role in the epidemics of obesity and the often linked type two diabetes.

But what are your thoughts/views, please share them in the comments.

All the best Jan

'Anyone over 55 issued 'winter meal rule' in January'

image from google

Anyone over the age of 55 is urged to follow a 'winter meal rule' in January as a bout of cold weather strikes the UK. Multiple yellow national severe weather warnings for snow and ice have been issued by the Met Office as Arctic air brings a prolonged spell of freezing weather to the country for the start of the new year.

The warnings affect parts of Scotland, Northern Ireland, Wales, and central and southern England from Saturday, January 3, until Tuesday, January 6, with temperatures forecast to be well below average. The national forecaster has warned households to brace for widespread frost and ice, and an increasing risk of snow showers, with the conditions making travel hazardous over the coming days.

The weather warnings coincide with amber cold health alerts issued by the UK Health Security Agency (UKHSA) for all of England until January 6.

With the country facing bitterly cold conditions, those aged over 55 are urged to take measures to protect against the freezing conditions as colder temperatures can become harder on the body as we get older.

According to the Met Office, from around the age of 55 we lose around 1% of our muscle mass every year and while this may not sound like much, it does mean our bodies have to work much harder to stay warm.

It means taking small steps to protect against the cold during the winter season is vital to fend off common illnesses, such as colds, flu, coughs and Covid, which are often rife at this time of the year.

A key way to do this is simply to follow a 'winter meal rule' when the weather turns cold. According to the Met Office, eating at least one hot meal per day and drinking regular hot drinks will help your body to stay warm in cold conditions..

In its cold weather advice, the forecaster says: "As we get older, our body has to work harder to keep us warm. From about the age of 55+, we lose around 1% of our muscle mass every year. It doesn't sound like a lot, but our muscle keeps us warm.

"So it's really important to wrap up warm when you go outside. In the home, eating at least one hot meal every day and drinking regular hot drinks helps, as does getting up and moving every now and again."

It's also recommended that you keep moving throughout the day, even if you are stuck inside, so you should try not to sit still for more than an hour or so, and ensure your house stays warm by heating it to at least 18C.

The Met Office adds: "It is important to keep warm in winter both inside and outdoors. Keeping warm can help to prevent colds, flu and more serious health problems. Eating regularly helps keep you warm so try to have at least one hot meal a day along with regular hot drinks.

"Keep your house warm and your bedroom window closed especially on cold winter nights, as breathing cold air can be bad for your health as it increases the risk of chest infections.

"With many of us having to spend more time at home it can make it harder to keep active. It's important to continue to do what you can to stay active as this can help with both your physical and mental health.

"Try to keep moving when you are indoors, try not to sit still for more than an hour or so. Break up your time spent being inactive by walking around your home or standing up from your chair when you are on the phone."

Words from article seen here

~ For those who do not live in the UK you may still find these tips helpful ~

Five warming soup recipes

Hearty Root Vegetable Soup - see here
Rustic Roast Chicken Soup - see here

Quick Minestrone Soup - see here

Tomato Soup with onions, carrot and celery - see here

Cheezy Vegan Broccoli Soup - see here

Dear reader, 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 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

This Sunday ... may you find time to relax

On this first Sunday of 2026 ...

may you find time to relax, put your feet up, enjoy a cuppa,

perhaps read a few pages of your new book or listen to some music.

~ However you spend your Sunday, I wish you a happy day ~

All the best Jan

Parsnip, sprout and chestnut hotpot with cider and sprout top pesto

When the weather turns cooler warm up with a cosy casserole of winter vegetables cooked with barley and cider. Serve with steamed greens and mashed swede (rutabaga) or potatoes for a more substantial meal.

Ingredients

Serves Four
100g/3½oz pearl barley or pearled spelt
2 tbsp olive or rapeseed oil
250g/9oz shallots or baby onions, peeled and cut in half
300g/10½oz Brussels sprouts, trimmed and outer leaves removed
400g/14oz parsnips, peeled and cut into 2.5 cm/1in chunks
150g/5½oz cooked, peeled chestnuts
150ml/5fl oz medium-dry cider
2 bay leaves, torn
2 thyme sprigs
750ml/26fl oz hot vegetable stock
extra virgin olive oil, for drizzling
sea salt and freshly ground black pepper

For the sprout top pesto
leafy tops from 1–2 Brussels sprout stems
½ garlic clove, finely chopped or grated
25g/1oz walnuts or pumpkin seeds
1 lemon, juice and zest
2–3 tbsp extra virgin olive or rapeseed oil
salt and freshly ground black pepper

Method
1. Put the pearl barley into a large bowl, cover with cold water and leave to soak for 15 minutes.
2. Heat the oil in a flameproof casserole dish over a medium heat. Add the shallots, Brussels sprouts, parsnips, chestnuts, and season with salt and pepper. Cook for 15 minutes, stirring only occasionally, until you get a golden-brown colour on the vegetables.
3. Add the cider and simmer for a couple of minutes, stirring and scraping the bottom of the pan to deglaze it, until the liquid has reduced to almost nothing.
4. Drain the pearl barley and rinse well. Add to the casserole dish with the bay leaves, thyme and stock. Stir well, bring to a simmer, then reduce the heat to low. Cover and simmer for 35–40 minutes, or until the barley is tender. Check the seasoning.
5. Meanwhile, to make the pesto, strip any tough stalks from the Brussels leaves. Roughly shred or chop the leaves and place into a food processor. Add the garlic, walnuts or pumpkin seeds and some salt and pepper. Blend until finely chopped, stopping once or twice to scrape down the sides.
6. Add a squeeze of lemon juice and slowly trickle in the oil, whilst the processor is on. Stop when the ingredients have formed a coarse pesto – it’s nicest if it’s still a bit leafy and textured, rather than a smooth puree. Taste and add more salt, pepper or lemon juice as needed. Place into a bowl and finish with a few fine gratings of lemon zest.
7. To serve, spoon the hotpot into warmed bowls and top with the sprout top pesto.

From idea seen here

Chestnuts in recipes

Chestnuts are shiny brown nuts whose thick casing has long, sharp, needle-like spikes (burrs). There are usually two to four nuts per casing. Unlike other nuts, chestnuts have a high starch and water content but low protein and fat levels. They've never been as popular in British kitchens as in Continental ones, but they're a versatile and flavourful store-cupboard ingredient. Chestnuts are available fresh, ground, dried, puréed or vacuum-packed.

Ground chestnut (chestnut flour) has a sweet strong flavour and a slightly pasty texture when cooked. Dried chestnuts lend a smoky flavour and robustness of character to soups or stews. There are two types of puréed chestnut: sweetened and unsweetened, which are used in sweet and savoury dishes respectively (the sweetened version is used in the classic Mont Blanc). Vacuum-packed chestnuts are of variable quality. The best are made from whole, unbroken nuts and work well in soups, stuffings, stews and sauces.

You may also like this recipe

Pot-roast chicken with vegetables and barley - see it here

You will find a variety of 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 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

The puppy mountain and why we see things in other things !

Photo Credit - Guo Qingshan / Weibo

Do you think this mountain looks just like a puppy?
This mountain has been around for a while, but it's become a paw-some tourist attraction after a post on social media.

The story began on Valentine's Day 2025 when designer Guo Qingshan shared a photo of the mountain on Weibo, China's version of X/Twitter. He noticed that the mountain's shape looked like a dog resting it's chin next to the Yangtze River.

The post seemed to capture the imagination of others and it got 120,000 likes in just 10 days. Soon, the hashtag #xiaogoushan, which means "Puppy Mountain," was everywhere, attracting millions of views.

Now people are ruff-ing it in the best way possible, hiking to the mountain to take their own photos.

Pareidolia: Seeing shapes and faces in everyday objects

BBC photographer Jeff Overs captured this amazing image of the "face" of the God of the Sea, Neptune, as waves crashed over Newhaven harbour wall in 2021. These wave sightings seem to be an example of pareidolia - when an image is seen in an otherwise random visual pattern.

There is actually a word for seeing things in everyday objects; Pareidolia.
You say it like this: 'pa-ray-doy-lee-ah'.
That's when our brains see patterns or shapes in things that aren't actually there.
It's like when you look at clouds and think one looks like a dragon or spaceship.

can you see a face in this cheese grater?

Psychologist Rob Jenkins from the University of York says that your brain is just trying to make sense of the world by finding familiar shapes, even if they're not really there.

And it happens with faces too - sometimes we see faces in things like rocks, trees, or even the moon.

In an interview with the BBC, Rob explained that it starts early: "Babies who are nine minutes old seem to show a preference for face-like patterns."

Experimental tests show that new-born babies spend longer looking at patterns of dots and dashes which resemble two eyes and a mouth than at similar, non-face-like patterns.

It's all about how our minds love to recognise things we know, like faces or animals, in the world around us.

Words and images from article seen here

------------------

Speaking personally, I do often see different shapes/images in clouds and sometimes in everyday objects ... what about you?

Do please share your thoughts in the comments.

All the best Jan

Welcome the 1st of January 2026

~ Welcome January 2026 ~

and

~ Happy New Year Wishes to all readers ~

What’s happening in January 2026? Have you anything planned? I have quite a few family members with birthdays this month, so are looking forward to continuing the Christmas, and end of year 2025, get-togethers with some more during the first month of the year 😊

Did you know that this month was named after the Roman god Janus, who fittingly represented new beginnings. January was named for the Roman god Janus, known as the protector of gates and doorways, who symbolize beginnings and endings. Janus is depicted with two faces, one looking into the past, the other with the ability to see into the future. What a fitting symbol for this first day of the year; this month is our door into the new year. The Romans often made promises to Janus and exchanged good wishes, so start the first month of the year right.

Even in astronomy, there is a sense of new beginnings. In the Northern Hemisphere, the days are starting to get longer again, and we look forward to the light’s re-emergence.

Perihelion: Earth Passes Its Closest to the Sun
On January 3, 2026, Earth reaches perihelion, which is the point in the planet’s orbit where it is closest to the Sun. At perihelion, Earth will be 91,403,637 miles from our bright star. 

January’s Moon is called the Wolf Moon. 

The Saxon word for the month was Wulf-monath or “wolf month.” This year, the Full Moon reaches peak illumination on Saturday, January 3, at 5:03 A.M. EST/US. In Europe and the UK the full moon of January 2026 will occur on Saturday, January 3 at 10:03.

The Quadrantid Meteor Shower
The Quadrantid meteors appear in the early January sky, producing up to 25 meteors per hour at their peak. They’ll be at their best on the night of January 4 into January 5. For the best chance at spotting them, venture out between midnight and dawn (if you can stand the cold). 

Coming back down to earth!

January’s birthstone, the garnet, is thought to keep the wearer safe during travel.
January’s birth flowers are the carnation and snowdrop.

January’s Zodiac signs are

Capricorn: December 22–January 19. 
Aquarius: January 20–February 18.

Words and image above taken from article here

If you should be feeling a little chilly why not try this delicious

~ Spiced Parsnip Soup with Coriander and Chilli Pesto ~

please see recipe/more details here

I wish you a lovely January and a wonderful start to the year

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

A Happy, Peaceful And Healthy New Year Is Wished For You

As 2025 draws to a close, and we welcome the new year of 2026,

I thank all the people that have taken the time to read this blog during the past year,

and a special thank you to the very kind people who take the time to comment.

Wishing all readers a happy, peaceful and healthy New Year.

Jan

Chocolate and Brandy Shots : Why Not Enjoy A New Year's Eve Treat

This Mary Berry recipe could be the quickest chocolate mousse you will ever make – no raw eggs or gelatine. It’s very rich but that’s perfect for a small serving after a meal. Serve in small espresso cups or shot glasses, you will need 8-12 depending on size. This recipe is egg free, gluten free and suitable for vegetarians. It makes a nice New Year's Eve treat!

Ingredients

200g/7oz dark chocolate (approx. 52% cocoa solids)
2 tbsp brandy
150ml/¼ pint pouring double (heavy) cream
250g/9oz full-fat mascarpone cheese, at room temperature

Method
1. Remove 2 squares of chocolate and finely grate them. Set aside for the garnish.
2. Break the remaining chocolate into a pan, pour in the brandy and cream, and heat gently until the chocolate is melted and well incorporated. Set aside to cool slightly.
3. Spoon the mascarpone into a large bowl. Stir well so it is a smooth paste, then gradually add the melted chocolate mixture and mix until smooth.
4. Pour into your shot glasses or espresso cups. Sprinkle the grated chocolate on top and chill in the fridge for at least 2 hours. Serve chilled.

Tip
This recipe can be made up to 2 days ahead. Not suitable for freezing.
From an idea seen here

Other Chocolate Recipes You May Like
Chocolate, Vegan Low Carb Desserts see here

Chocolate Mousse, made the low carb way see here
Chocolate Heaven Cake, gluten free, wheat free, low carb see here

You will find a variety of 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 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

Starting the week with a smile ...

Hello and Happy Monday

Thought I'd start the week with a smile.

well it made me smile, I hope you smiled too ...

and LOL the grandchildren are very good at moseying 😉

cartoon seen here

All the best Jan

Have You Ever Seen A Koala? Meet Peri.

Have you ever seen a Koala? I haven't except in pictures ... but imagine seeing a Koala on a bus!!!

Yes this happened; 'Unusual passenger: Koala rides bus to safety'

Have you ever seen anything unusual on a bus or coach ride ?

What about a furry passenger? No, we are not talking dog or cat - we are talking about a koala!

That's right, in Brisbane Australia, a koala named Peri embarked on a once-in-a-lifetime trip recently before being released safely into the wild.

Koala Rescue Brisbane South released a video* on their social media and told followers the story of Peri who was was rescued from an outdoor light pole by a passing bus driver who was concerned the animal might fall onto a nearby road.

After Peri was rescued from the light pole, the driver put him onto the bus and then called Koala Rescue Brisbane South.

Koala Rescue Brisbane South are a charity formed by a group of Brisbane residents to rescue at-risk koalas in the neighbourhood.

They came to collect him and took him back to a wildlife hospital to be checked over.

Once he was given the all clear Peri was released back into the wild into the Seven Hills Bushland Reserve.

Koala Rescue Brisbane South shared the story of Peri on their social media.

Where they also warned against handling wild koalas.

"We don't recommend handling koalas unless you're trained. They have incredibly dangerous claws, can bite – and gripping them around their ribs can cause serious damage," the post reads.

"Peri is now munching on leaves in Seven Hills Bushland Reserve," the charity wrote.

"A huge thanks to the bus driver for caring enough to stop to help. We're so grateful that you did!"

Above from article here do go and see the video* here

Aww a nice twixmas story.

All the best Jan

Tuscan-style winter vegetable soup - could be perfect for those days between Christmas and New Year

Thank you for all your lovely wishes on my last post. I did have a wonderful Christmas spending time with family. Good food, good fun ...plenty of love and laughter ... and of course Christmas Crackers!

Now onto today's post. I am sharing this lovely soup that can be enjoyed in those days between Christmas and New Year. Yes, some readers may find Cannellini beans a little 'carby', so as always dear reader from the wide variety of recipes within the blog always choose what is 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.

However, if you feel you'd like to give this recipe idea a try here is what you will need for four servings.

Ingredients
2 garlic cloves, finely chopped
1 celery stick, chopped
1 carrot, chopped
1 parsnip, chopped
1 onion, chopped ingredient
1 leek, white and pale green parts only, sliced and rinsed
2 tbsp olive oil
400g tin cannellini beans, drained
50g (2oz) grated cauliflower
1.2 litres (2 pints) vegetable stock
150g (5oz) kale or cavolo nero, shredded
25g (1oz) Parmesan, finely grated
3 tbsp green pesto

Method
1. In a large saucepan, cook the garlic, celery, carrot, parsnip, onion and leeks gently in the olive oil for 10 minutes. Keep the heat low and stir often, until soft, but not browned.
2. Stir in the drained cannellini beans and grated cauliflower, followed by the vegetable stock. Bring to the boil and simmer for about 20 minutes, until the beans begin to break down.
3. Crush some beans with the back of a spoon to further thicken the soup. Stir in the shredded cavolo nero or kale and simmer for a final 5 minutes, adding a little water if it becomes too thick. Stir in half the pesto and half the cheese, dividing the soup between bowls and serving the remaining pesto and cheese on top of each bowlful.

Freezing and defrosting guidelines
Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

Adapted from an original recipe seen here

It certainly is a warming and tasty bowlful, full of vegetable goodness ...

All the best Jan

A Merry Christmas and a Happy New Year to all readers

I wish all readers the compliments of the Season and a happy, peaceful and healthy New Year.

Thank you so much for reading this blog,

and a special thank you to the very kind people who take the time to comment.

Jan

Orange and Poppy Seeds Cupcakes : Low Carb and Diabetic Friendly

Sharing this low carb, and diabetic friendly, recipe suggestion which surely will be loved by everyone!

Ingredients
(make about 8 large cupcakes)
180g ground almond (sieved)
85g butter, softened
240 g erythritol (ground in a coffee grinder)
5 eggs, separated
3 tbsp. poppy seeds
2 tsp. baking powder
Pinch of cream of tartar
3 tbsp. orange juice
Zest from 1 orange

Frosting
180g Philadelphia cheese
60g butter
2 tbsp. erythritol

Preparation
1. Preheat oven to 170C / 325F / Gas Mark 3
2. In a medium bowl mix ground almond, poppy seeds and baking powder.
3. In a large bowl, using electric mixer, beat eggs yolks with butter until yellow and fluffy. Add orange zest, orange juice, erythritol and mix all together well.
4. In a separate bowl whip egg whites with cream of tartar (with electric mixer it takes only a few minutes).
5. Add 1/3 of whipped egg whites to the eggy mixture and using a spatula fold it in as gently and slow as possible. Fold the whole mixture into remaining egg whites and again, fold it in as gently as possible.
6. Add half of ground almonds and fold it in gently. Add remaining almonds and repeat folding in.
7. Pour the batter into 8 cupcakes cases and bake for about 25 min. Check with a skewer if the cupcakes are baked (the skewer should come out clean). Let them cool down.
8. Mix cream cheese with butter with erythritol. Decorate the cupcakes with frosting and sprinkle with poppy seeds and orange zest.

Erythritol is a sweetener, you may prefer to use a different one, read more about sweeteners here

Why not enjoy (just) one ... a nice treat!
Nutritional breakdown for one cupcake is 6g carb 10.5g protein 35.7g fat

December days are flying by

good wishes for the remainder of this month

You will see a variety of 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

Brussels sprouts have as much vitamin C as oranges – plus plenty of other health benefits too

For many people, Christmas dinner is not complete without a side helping of Brussels sprouts. Indeed, they are Britain’s favourite Christmas dinner vegetable. But if you’re not a convert, perhaps these health benefits will convince you to give them a second chance.

Sprouts belong to the wholesome family of cruciferous or brassica vegetables, including cabbage, kale and broccoli. As with all brassica, Brussels sprouts are packed with fibre, which is good for keeping the beneficial bacteria in your gut happy.

They also provide essential minerals, such as potassium and calcium, to keep your muscle and bones healthy. They are rich in vitamins K and C, supporting a healthy immune system and bones.

Pound for pound, you’ll get more vitamin C from them when eaten raw than from oranges. Cooked Brussels sprouts still contain vitamin C, though – about the same pound for pound as you’d get from orange juice and raw oranges.

The bitter, the better

Most importantly, Brussels sprouts are rich in a wide range of natural chemicals, such as carotenoids and polyphenols, that have been linked to good health. They are particularly abundant in sulphur-containing compounds called glucosinolates.

Think back to when you last cooked Brussels sprouts, cabbage or cauliflower. Have you stopped and wondered what that pungent smell is? That is the sulphur compounds in the sprouts being broken down. They are also what gives Brussels sprouts that characteristic bitter taste. So to get your fill of these beneficial chemicals, the bitter, the better!

So you may wonder why these chemicals are so special. Several scientific studies have shown that these sulphurous compounds are potent antioxidants that can promote health by preventing cell damage.

Several studies have also shown that consuming more of these glucosinolates from cruciferous vegetables, including brussels sprouts, broccoli, kale and cabbage, are associated with a reduced risk of developing a wide range of cancers. Research continues collecting more evidence of their benefits, but the best advice to keep in mind is to try to consume roughly five portions of brassica vegetables weekly and to vary the options.

The bitter sulphurous compounds are part of a brussels sprouts’ sophisticated defence system, known as the mustard oil bomb, that repels insects from biting them but attracts those insects that allow pollination.

And because plants are clever, about 200 different glucosinolates exist in brassica vegetables, and each of these vegetables has different combinations, giving them their characteristic flavour. This is why the following vegetables, which belong to the brassica family, have different tastes: broccoli, cabbage, kale, swede, wasabi, horseradish, turnip, rocket, watercress, cauliflower and mustard.

How to cook them

For convenience, brussels sprouts are often boiled. But if you boil them for too long, not only will they lose their nutritional value (some of the glucosinolates will be destroyed by heat and lost into the water), but it will also give sprouts an unpleasant smell and taste.

So what are the other options?

You could simply fry sprouts in a pan with some olive oil or butter and a smidgen of garlic and herbs. An alternative would be to steam them or microwave them. But make sure they keep their crunch.

Or why not try being adventurous and trying something new by having them raw, cut into small pieces, and adding sprouts to a salad?

Next time you pass along the supermarket’s fruit and vegetable section, don’t forget to give brussels sprouts, broccoli, cauliflower and cabbage a try. Brassicas like brussels sprouts are for life, not just for Christmas.

Words above, and all relevant research links, can be seen at original article here

Buttered sprouts with pancetta

you can see the recipe here

Do you enjoy Brussels Sprouts? I do and quite often simply steam them.

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, 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

Words for Sunday ... 'This Yule'

~ Happy Sunday Wishes ~

and the Fourth Sunday in advent

words from This Yule seen here

All the best Jan

"Happy Saturday before Christmas" : Supper Ideas

"Happy Saturday before Christmas! 🎄✨

May your day be filled with cozy moments, joyful laughter, and the magic of the season.

Take time to soak in the twinkling lights, the festive spirit, and the love that surrounds you.

Wishing you peace, warmth, and happiness as we count down to Christmas Day!"

I do like the twinkling lights and the wonderful red colour of the Poinsettia in that picture, so festive. I do hope your Christmas and Holiday preparations are going well, hard to believe that it's the Saturday before Christmas.

I'm sharing a couple of Saturday Supper ideas and I've also linked to two vegetarian options, but whatever your meal choice I wish you a happy and peaceful day.

Baked Salmon and Leek Parcel

A simple salmon dish, parcelled up to seal in the flavours. With creamy mascarpone and fresh leeks, this easy fish supper is low in carbs and rich in omega-3

Ingredients

Serves Two

250g leek (about 3 small ones), thinly sliced

85g mascarpone

1 tbsp chopped dill plus 1 tsp

2 skinless salmon fillets

½ lemon grated zest of 1/4, plus a good squeeze of juice

2-3 tsp capers

spinach wilted, to serve (optional)

Method

1. Heat oven to 200C/180C fan/gas 6. Place two sheets of baking parchment (large enough to wrap up each salmon fillet) on your work surface.
2. Put the leeks in a pan with 6 tbsp water, cover and bring to the boil. Cook for 5 mins until the water has been absorbed and the leeks are almost tender. Stir in the mascarpone, 1 tbsp dill and some seasoning.
3. Spoon half the creamy leeks into the middle of one sheet of parchment and place a salmon fillet on top, then repeat to make a second parcel. Sprinkle over the lemon zest with a squeeze of juice, then scatter over the capers and the remaining 1 tsp dill.
4. Bring the parchment up over the fish and join the two edges together by folding them over several times down the middle. Do the same with the ends and place the parcels, spaced apart, on a baking sheet.

5. Bake for 12-15 mins, depending on how well done you like your fish, then carefully tear open the parcel. Serve with lemon wedges for squeezing over and wilted spinach, if you like.

From idea seen here

Pizza Frittata - It's Low Carb

This Low Carb / Keto Pizza Frittata has all the delicious flavours of pizza … and you can serve it as a Saturday Supper ... lunch or breakfast, a versatile recipe!

Ingredients
Serves Six (adjust as necessary)

12 medium (free range) eggs
2 cloves garlic, minced
¼ cup Pizza Sauce
½ cup Parmesan cheese, grated
½ cup mozzarella cheese, shredded, divided
3 ounces Canadian bacon (back bacon), sliced, divided
3 ounces pepperoni, sliced, divided
2 tablespoons olive oil
3 ounces onion, diced, divided
2 ounces green bell pepper, diced, divided
2 ounces red bell pepper, diced, divided
2 ounces mushrooms, thinly sliced, divided
5 black olives, sliced

Method
1. Preheat oven to 400°
2. Crack eggs into a large mixing bowl and fork whisk. Mix in garlic, pizza sauce, Parmesan cheese and ¼ cup mozzarella cheese.
3. Chop up half of the bacon and pepperoni. Mix into eggs.
4. Heat a large, oven proof pan/skillet over medium heat. To the pan/skillet, add 2 Tbs. olive oil, half of the onion, green bell peppers, red bell peppers, and mushrooms. Sauté until tender. Mix into eggs.
5. Pour egg mixture into skillet and stir. When eggs start to firm up and set on the bottom and the sides, transfer skillet to the oven. Bake 10 minutes.
6. Remove pan/skillet from oven, top with remaining mozzarella cheese, bacon, pepperoni, onion, red bell peppers, green bell peppers, mushrooms, and black olives.
7. Return to oven and bake 5-10 additional minutes.
8. It's nice served with a salad ...
From an original idea here

Need help with weight/measurement conversion, see here

Two Vegetarian Supper Ideas
Aubergine / Eggplant and Mozzarella Bake : See here

Oven-Baked Mexican Quinoa Casserole : See here

This blog is presented in a magazine style, 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