Grand Prix Time : It's the New Milton Pedal Car Grand Prix

The Pedal Car Grand Prix is an annual event which traditionally takes place on the second Sunday of July alternating each year between the streets of New Milton and / or Ringwood in Hampshire. This year it took place in New Milton on the same Sunday as the British Formula 1 Grand Prix! 

It's a great event, and often attracts around fifty pedal-powered competitors. From juniors to adults. Rules govern the vehicle specifications and team members take turns at powering their creations around the 1- kilometre course; prizes are awarded to winners, and runners up in each of the categories. 

What is this crazy event, where competition is fierce, and brings both thrills as well as spills ... but it's all for a good cause. 

This years New Milton Hoburne Pedal Car Grand Prix is a charitable event that involves pedal cars of all shapes and sizes racing around the town centre of New Milton. The whole emphasis of the event is to have FUN! The pedal cars vary greatly in design with some very light and aerodynamic competitive cars, whilst others are built to amuse the crowds. Each car has a team of up to four pedallers who can change over as many times as they like, which makes pit lane viewing very interesting for the spectators! 

With other family members we went along last Sunday and joined in the fun. Yes, there were thrills and spills but no-one seemed hurt, although some experienced a few grazes, and there were first aiders on stand-by.

I'm sure all who took part take training seriously, my legs would surely ache with all the pedalling

looking quite relaxed these pedallers seem to be doing quite well

here come some down the high street

taking the bend wasn't quite so easy, a few spills happened here

Hope you like Eddie's pictures which give a flavour of this fun charitable event. If you click on the photographs it will enlarge them ...

Phew, after all the excitement I needed a cuppa and a slice of low carb lemon cake ... how about you?

All the best Jan

Chicken : Three Low Carb Recipes

From a recently received email … 'Jan, the family did enjoy the chicken drumstick recipes you posted recently, have you got any more suggestions please'. As always, I'm happy to oblige. The recipes* below are suitable for diabetics and non-diabetics...

Chicken and Mushrooms with Tomato Cream Sauce

Ingredients
Serves Four
4g carbs per serving
4 boneless, skinless chicken breasts
sea salt and ground black pepper
1 tbsp olive oil
2 tbsp salted butter
3 garlic cloves, minced
6 cremini mushrooms, thinly sliced
1 cup / 225ml heavy (double) whipping cream
½ cup / 125ml finely grated parmesan cheese
¾ cup / 175ml diced tomatoes
fresh basil, for garnish

Serving

This is a full meal all on its own, but can be served with

 courgette/zucchini noodles, or cauliflower rice.

 Instructions

Can be found here



Chicken Cordon Blue Casserole

Ingredients

Serves Four

7g carbs per serving

1 rotisserie chicken
7 oz. / 200g smoked deli ham
7 oz. / 200g cream cheese
1 tablespoon Dijon mustard
1 tablespoon white vinegar 5%
2⁄3 lb / 300g shredded (grated) cheddar cheese
salt and pepper
Serving
5 1⁄3 oz. / 150g lettuce
4 tablespoons olive oil

Instructions

Can be found here 

Chicken Caprese Casserole

Ingredients
Serves Four
6g carbs per serving
1 rotisserie chicken
7 oz. / 200 g cherry tomatoes
8 oz. / 225 g fresh mozzarella cheese
2 tablespoons green pesto *
1 cup / 225 ml crème fraiche or mayonnaise
2 oz. 50 g parmesan cheese
salt and pepper
Serving Suggestion
7 oz. / 200 g leafy greens
4 tablespoons olive oil
* All out of pesto? You can substitute dried basil mixed with olive oil.

Instructions

Can be found here

I do find that Chicken's many plus points - its versatility, as well as the ease and speed with which it can be cooked - make it one of the most popular meats around. It has a high level of good quality protein, as well as B vitamins, iron, copper and selenium. I also find that it's usually very reasonably priced …

This blog brings a variety of recipe* ideas, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Low Carb News : Nearly half of US households include a low carber

This article was recently posted on Diet Doctor site
"Nearly half of US households include a low carber.

Does it seem like everyone you know is trying the low-carb diet? That impression may not be so wrong.

An online survey of adults in the US in June found that nearly half of the households polled included someone who is cutting carbs. The survey was conducted by the polling company Civic Science and reported in The Wall Street Journal in a recent lifestyle feature about the growing popularity of low-carb eating.

The article said some families are juggling the dietary needs of different family members, profiling among others a California home in which the mom is low-carb, the teen daughter is gluten-free, the young adult son is vegetarian and the dad omnivore. The mom plans weekly meals with a color-coded spread sheet.

The Wall Street Journal: Family dinner is now a battler over carbohydrates

The article notes that the number of new food products labelled “low carb” that were brought to market increased 88% in 2018. “Product launches touting cauliflower — a chameleon that is being turned into everything from rice to pizza crust — grew 53% in 2018.”

Large food manufacturers like B&G foods, which includes Green Giant products, has launched noodles made of zucchini or squash, and Tater Tots and hash browns made of low-carb veggies instead of potatoes. The company harvests 35 acres of cauliflower a week, up from just 5 acres only four years ago.

The Wall Street Journal feature is behind a low-cost subscription paywall, but the article is reporting on a trend that is no surprise to Diet Doctor readers. Low-carb, keto diets are hot! That’s because they work." 

You may also like to read 'Introduction to low-carb for beginners' find it here

Have you reduced the amount of carbs (sugar) you eat? It's not always easy but I think most people would say they feel better for it!

All the best Jan

Bond 007 a sign of the times.

Could this be the end of 007 as we know him? Eddie 

Lemon and Oregano Greek Meatball Salad : Low Carb

Brimming with fresh flavours, these lemon and oregano Greek meatballs are served a-top a leafy green salad. Made in just 25 minutes, this recipe makes a great midweek meal. 

Ingredients:

Serves Four

400g turkey breast mince
1 tsp dried oregano
1 lemon, zested and juiced
100g (3 1/2oz) Greek-style 0% fat natural yogurt
50g (1 3/4oz) Greek-style salad cheese, crumbled
1/2 small red onion, thinly sliced
2 tsp olive oil
1 round lettuce, split into leaves

10g chives, snipped

Optional:

4 wholemeal pitta breads, toasted, to serve

Method:
1. Mix the mince with the oregano and lemon zest. Shape into 20 meatballs and put on a plate. Chill in the fridge for 10 mins.
2. In a food processor, blitz 1 tbsp. of the lemon juice with the yogurt and cheese until smooth; set aside. Soak the red onion slices in the remaining lemon juice.
3. Heat the oil in a large frying pan set over a medium heat and add the meatballs. Cook for 10-12 mins, turning regularly, until golden and cooked through.
4. Place the lettuce leaves in a large serving bowl. Scatter over the meatballs and drained onion slices then drizzle over the dressing. Finish with the chives and serve the (optional) pitta breads alongside, if you like.
Freezing and defrosting guidelines:
Freeze uncooked meatballs only. Cook as instructed and allow to cool completely. Then transfer to an airtight, freezer-safe container, seal and freeze for up to 1-3 months. To serve, defrost thoroughly in the fridge overnight before reheating. To reheat and serve, place on medium heat, stirring occasionally until the dish is heated through.

Each Serving:

Carbohydrate 3.4g Protein 26.2g Fat 6g Fibre 0.7g

From an original idea here

Chives ... The smallest and most delicate member of the onion family, chives are a popular herb used in European cookery. They have long, thin green blades that are hollow inside. They have a mild, grassy flavour similar to baby spring onions or young leeks. There is also an Asian variety of chive called Chinese chives, garlic chives or Kuchai. 

Buyer's guide:

Chives are in season in spring and summer. Fresh chives are widely available from supermarkets and garden centres. Do not substitute fresh chives for dried, as the finished dish will taste musty. 

Storage:

Keep fresh chives refrigerated for up to three days. 

Preparation:

Snip chives with scissors instead of chopping them, and do not subject them to much cooking as they are delicate. Instead, use chives in garnishes, salads, egg mayonnaise sandwiches, vegetable stocks, soups, creamy sauces, potato dishes and omelettes, adding the herb to the dish just before serving. Purple-blue chive flowers are also eaten and used as a garnish.

A variety of recipe ideas are 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.

All the best Jan

A pleasant afternoon in Hythe

We recently enjoyed a leisurely visit to the waterfront village of Hythe which lies between the New Forest National Park and Southampton Water. Hythe and it’s surrounding area, known as the Waterside is a fascinating area to explore and steeped in history.

Hythe is also the home of the world’s oldest pier train, trundling up and down Hythe’s famous Victorian pier to catch the ferry, which sails back and forth every half hour between Hythe and the city of Southampton.

If you choose to ride the World's Oldest Pier Train, it will transport you to the pier entrance at Hythe, and after the short ride of 640 metres (2,100 feet) you will have travelled along one of the ten longest piers in the British Isles.

Hythe Pier Railway is Britain’s oldest continuously operating electric pier train, and has been awarded a certificate to that effect by the Guinness Book of World Records.

Hythe offers great locations to view the majestic cruise liners and container ships passing by, to and from the Port of Southampton. In fact, if you click on this photograph and enlarge it, that looks quite a large ship in our photograph. Hythe Marina with its distinctive fishing village style development with restaurants, or the seafront Promenade with its raised boardwalk is a very nice place to walk around.

It was a beautiful day with few clouds in the blue sky, as we enjoyed a leisurely stroll around Hythe’s interesting and unique shops, cafés, pubs and restaurants. It's not a large place ... perhaps that is part of it's charm … we'll definitely go back again.

As we made our way back to the car, I was pleased I'd made the choice of a triple berry summer salad, for our early evening meal, it ended the day perfectly.

You can see more details about the salad here

All the best Jan

All About Iceberg / Crisp-Head Lettuce

Iceberg lettuce, also known as crisp-head lettuce, can get a 'bad rap' as only being good for empty calories. But, actually, it does have nutritional value, is delicious (well, I think so) and keeps longer than most other lettuce types, making it a wise economical choice since it minimizes spoilage and waste. 

What Is It Like? 

Iceberg is a variety of lettuce with crisp leaves which grows in a spherical head resembling cabbage. It is considered one of the sweeter lettuce varieties like romaine and butterhead. Mature iceberg lettuce grows to about one foot in diameter. The leaves on the outside tend to be green and the leaves in the centre go from pale yellow to nearly whitish as you move closer and closer to the centre of the head. 

Known for its mild flavour and firm, crunchy texture, iceberg lettuce is a good choice for salads, shredded in snacks, as a garnish, and in sandwiches. When used in combination with other varieties of lettuce, iceberg lettuce will contribute a pleasant crunch to salads. Moreover, its uniform, pale-green leaves make iceberg lettuce an easy product to work with, making it a good choice for many recipes. 

Nutritional Value 

While iceberg lettuce is considered to be a food that does not offer much nutritional value, this is a misconception. This leafy green is a good source of fibre, potassium, calcium, vitamin A, vitamin C, and iron. It has relatively few calories by weight because of its high water content.

How It Is Grown 

Iceberg lettuce requires a long growing season and the plant prefers cool weather. It needs about 80 to 90 days to reach maturity and will usually mature just as the warm weather sets in. The plants can be started with seedlings inside and then transplanted outdoors once the threat of frost is gone. To transplant the lettuce, be sure to choose fertile, moist soil that drains well. Frequent watering will help the iceberg lettuce plants grow quickly.

Cooking With Iceberg Lettuce 

While iceberg lettuce is most popularly used as a simple salad staple, there are other, more creative ways to use this classic ingredient. 

• Spice up your salads and create an Iceberg Wedge Salad with Blue Cheese Dressing, a nice vegetarian dish; see here
• Lettuce wraps can be completely customizable and are a fun and healthy meal option. Move beyond salads and begin to embrace the lettuce wrap. Lettuce wraps are quick and easy to make and can be served as an appetizer, main dish, or even a snack for a festive party. Iceberg lettuce leaves are the perfect vessel to fill with tasty fillings from shrimp, sautéed pork, or chicken. Why not try this low carb Spicy Pork Lettuce Wrap recipe; see here
• Go raw, vegan, and gluten-free. Use iceberg lettuce leaves as you would tortillas to make raw food burritos; see here 
• How about stir-frying iceberg lettuce for a Chinese side dish that's done in four, easy steps; see here 

Storage 

Store any unused iceberg lettuce in the refrigerator wrapped in a damp paper towel and sealed in plastic wrap or a zip-top bag. The iceberg lettuce should keep for four to five days before starting to wilt.

The above based on article seen 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.

All the best Jan

Ya gotta larf!

Eddie

Love in Portofino - Andrea Bocelli

Saturday night again and music night. Now, this is a place we wouldn't mind having a holiday home, maybe in the next life. Have a great weekend folks, peace to all. Eddie 

Iced Coffee : Low Carb : Keto Style !

I think coffee lovers will like this! At 2g net carb per serving, this is such a tasty way to keep cool on hot summer days. It's incredibly easy to make and very refreshing. You could add some vanilla or cinnamon extract for an even more luxurious touch...

Ingredients
1 cup (225ml) coffee
ice cubes
¼ cup (60ml) heavy/double whipping cream

vanilla extract (optional)

Instructions

can be seen here

Why not treat yourself to a low carb/keto biscuit:

Oreos Cookie Biscuit, these are Keto / Low Carb, and you can find the recipe details here 

Lemon Cookies, another low carb recipe. These can be enjoyed with coffee or tea, see more details here

Chocolate Cookie / Biscuits there are three different low carb types to choose from, so you are spoilt for choice, see more details here 

sit down and enjoy ...

A variety of recipe ideas are within this blog, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Some foods in season during July

What's in season in July 

Summer is in full swing and July brings plenty of seasonal fruit and vegetables to enjoy in the sunshine. Runner beans and peas bring fresh flavour to a variety of summer dishes, while earthy beetroot adds bold colour. For puddings, it's all about berries. Make the most of the short gooseberry season by swirling them into creamy fools or baking into cakes for picnics. Blackberries and cherries are also in abundance throughout July, making it easy to whip up sweet fruity desserts all month.

Beetroot 

Sweet and earthy in flavour and a beautiful, vibrant purple in colour, beetroot is extremely versatile. Wash your hands as soon as you've finished preparing beetroot, as the purple juice can stain your fingers. Add beetroot to a range of dishes ...

You may like to try these recipes:

Cajun chicken with oodles of spice, tahini dressed beetroot, oven crisp carrot fries and hardly any carbs; see details here

Beetroot and orange soup with mustard seeds; see details here

Peas

These bright, luscious pods are at their best from now until October. Peas can be whizzed to make a soup, braised in butter or blanched as a side (add mint to enhance their flavour). Choose pods that are full but not bulging – less mature peas are softer and sweeter.

You may like to try these recipes:

Chicken with mushrooms and peas, a recipe that suits my LCHF lifestyle; see details here

Easy Peasy Cheesy Frittata; see details here

Pea and lettuce soup with poached eggs; see details here

Gooseberries 

Gooseberries are high in vitamin C, vitamin A, Potassium and Magnesium. These tangy berries are only available for a short time, so grab them fast! Green, early season gooseberries have a tart flavour and are usually used for cooking, while later, red-tinged fruits are sweeter and milder.

You may like to try these recipes:

Gooseberry crumble by Phil Vickery, it's lovely but not low carb; see details here

Gooseberry and elderflower custard; see details here

Gooseberry fool, a lovely recipe from Mary Berry (use sugar substitute for a lower carb version of this recipe); see details here

Runner beans 

Runner beans are longer and stronger in flavour than green beans, but can be used in many of the same recipes. For the freshest veg, look for young, crisp beans with firm pods. The beans will need to be top and tailed, and for larger or older beans also remove the string.

You may like to try these recipes:

Trout with a lemon zest served with a warm bean salad, which brings together the flavour of runner beans, fine beans and butterbeans; see details here  

Pork with orange and poppy seed salad, a colourful and tasty plate of food, with the welcome addition of runner beans, cucumber and some crumbled feta cheese; see details here

Cherries 

These sweet summer fruits have been grown since Roman times, and became popular in Britain in the 15th century. In the UK National Cherry Day is on the 16th July. Why not celebrate with a cherry recipe.

You may like to try these recipes:

Black Forest Gateau, a low carb recipe which uses pitted black cherries; see details here

Cherry Bakewell Frangipane Tart, a vegan and gluten free recipe; see details here

Blackberries 

These sharp yet sweet fruits are at their best in late summer. In British folklore, it was believed to be unlucky to pick wild blackberries after Michaelmas, on 29 September – so make the most of them while you can! They’re best stored unwashed, on a layer of kitchen paper in the fridge to prevent them crushing each other.

You may like to try these recipes:

Blackberry Cobbler/Crumble, a lovely low carb recipe; see details here

Grilled Chicken & Blackberry Salad, so delicious; see details here

I wonder what would be your favourite from the above?
Mine is blackberries ...

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, we hope something for everyone to read and enjoy ... 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.

All the best Jan

Tips To Keep Your Spine Healthy

Have you ever thought or said 'oh my back aches'? From time to time, I'm sure most of us may well have! There are things that you can do to help keep your spine healthy ... as Dr. Brent Wells writes:

"Whether you know it or not, your spine has a huge influence on your overall health and well-being. Not only is it the main support system for keeping your body upright and moving, but there are also plenty of internal systems that rely on a healthy spine to function properly. 

With over 80% of people experiencing back pain at some point throughout their life, it isn't unlikely that you will become a part of that statistic. That is unless you take action now and work at building a healthy spine. By doing what you have to now in a preventative way you have a lot less chance of developing something later on. 

These five daily habits that you can include in your normal rituals aren't anything overcomplicated either. You can start making small changes now and continue adding as you go along until all of the habits have become part of your lifestyle. Soon, you will be able to rest easy knowing that your spine is in good condition and so is your health. 

How to Make Your Spine Strong

Research has proven that if you live a sedentary lifestyle, you are more at risk for developing issues with your spine including back pain. You need to get up and get moving and keep that a regular part of your daily activities. It doesn't necessarily mean that you have to go spend hours at the gym either. Do any of these healthy spine exercises to keep yourself moving and your spine strong:
Bike ride
Walk
Swim
Play with your kids
Go to the gym
Dance
Yoga
Any of the exercises that you do, if your focus is on how to keep a healthy spine for life, you need to choose ones that are a combination of strengthening, aerobic, and stretching exercises to see the best results.

Choosing the Right Food for Spine Health
Eating healthy and making the proper nutritional choices is always an important aspect to take into consideration not only for spine health but for your overall well-being. There are some foods that will help in reducing any inflammation and building strong bones which all lead to a healthier spine. Building strong bones now will help in protecting you from developing osteoporosis further on down the road as well, which is also a leading problem for back issues. Foods that are high in Vitamin D and calcium that should be included as part of your spine care tips are:
Leafy green vegetables
Fruits
Fatty fish
Beans
Eggs
Nuts
Milk
Yogurt
Cheese
Be sure to eat a well-balanced diet including any or all of these in the proper portion size for your body type.

Maintaining a Healthy Weight
While diet is essential for how to make the spine strong, it's just as important to reach and maintain a healthy weight. Obesity is an epidemic in the United States affecting over 39% of adults in the United States according to the Centers for Disease Control and Prevention from 2015 to 2016.

While there are major health concerns for people that overweight including heart disease, type 2 diabetes, and even cancer, those extra pounds also add stress to your muscles, ligaments, tendons, and your spine. Getting regular exercise and following a proper diet are essential parts of keeping your spine healthy and strong.

Be Mindful of Ergonomics

You spend the majority of your time at work. It could be a career in a factory where you are repeating the same motions over and over again or sitting at a computer desk all day that is adding pressure to your spine. 

Whatever the case is, you need to do everything you can as far as ergonomics go to improve the conditions of your job and the effects it has on your body. That could mean getting a different computer chair, desk, or keyboard. It could also include changing up the way you complete your physical tasks by using equipment where you would have used your body strength before to prevent injury. 

If you aren't sure about what can be done to improve your working conditions, talk with a medical professional first about your concerns. He or she can give you an idea and some recommendations that you can take to your manager or supervisor so that changes can be implemented.

Get a Good Night's Sleep

You think that you just have to go to sleep at night because you're tired, however, there is so much more going on while you're tucked comfortably in your bed. That's when your body has the opportunity to not only rest but also heal itself of any ailments that are occurring that you may not even be aware of. If you aren't getting a good night's sleep, your body doesn't have the opportunity to go through that healing process. 

Start by investing in a mattress and pillow that support your neck and keep your body in proper alignment. By doing so, you will put less pressure on the spine, up to 50% less for some people. Additionally, sleep on your side instead of your stomach. When you are laying on your stomach you are only adding more pressure to the spine which will eventually lead to discomfort or pain.

Treatment for an Unhealthy Spine

If you do have problems with your spine, you may want to get treatment for it right away. It can have a huge influence on your daily activities if you can't move around properly..." 

These words, and more, from article here

I wonder:

Have you a favourite exercise from the list given above that helps keep your spine that little bit fitter and healthier? Mine is walking.

Do you eat any of the foods, listed above, that can help spine health? What would be your favourite three? Mine would be leafy green vegetables, fatty fish and eggs, but I do enjoy them all. 

Regular readers will know that a variety of articles and recipe ideas, are within this blog. It is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Asparagus, Egg and Bacon Salad : LCHF

This simple summer salad is actually perfect for any time of the year. It is delicious served both warm and cold. You can also ring the changes by adding some fresh goat cheese and pickled red onions as well …  

Ingredients:

Serves Four

1 lb green asparagus, ends trimmed

3 oz. bacon, cooked crisp and chopped
2 large, hard-boiled eggs, peeled and halved
2 tbsp. avocado oil or olive oil
2 tbsp. red wine vinegar
1 tbsp. Dijon mustard
1 tbsp. bacon fat
1 garlic clove, minced
1 pinch sea salt

1 pinch red chili flakes

Nutrition Per Serving: 
Fat 21g Protein 8g Carbs (net) 3g 
Instructions: 
Can be found here

Did you know that Asparagus is a low-calorie vegetable that is an excellent source of essential vitamins and minerals, especially folate and vitamins A, C and K. It is also a good source of fibre; asparagus promotes regularity and digestive health and may help reduce your risk of heart disease, high blood pressure and diabetes. Read more about asparagus here 

Do you like using Dijon mustard in recipes, I do! Dijon mustard (Moutarde de Dijon) is a traditional mustard of France, named after the town of Dijon in Burgundy, France, which was the epicentre of mustard making in the late Middle Ages and was granted exclusive rights in France in the 17th century. First used in 1336 for the table of King Philip VI, it became popular in 1856, when Jean Naigeon of Dijon replaced the usual ingredient of vinegar in the recipe with verjuice, the acidic juice of unripe grapes.

The main ingredients of this condiment are brown mustard seeds and white wine, or a mix of wine vinegar, water and salt designed to imitate the original verjuice. It can be used as an accompaniment to all meats in its usual form as a paste, or it can be mixed with other ingredients to make a sauce. The term "Dijonnaise" refers to a blend of Dijon mustard with mayonnaise. More details 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.

All the best Jan

Surprising Benefits of Tahini

SaVanna Shoemaker, MS, RDN, LD writes:

"Tahini is a paste made from toasted, ground sesame seeds. It has a light, nutty flavour. It’s best known as an ingredient in hummus but widely used in many dishes around the world, particularly in Mediterranean and Asian cuisine. Aside from its culinary uses, tahini offers several health benefits.

Here are nine health benefits of tahini.

Highly nutritious 

Tahini contains a variety of vitamins and minerals, including phosphorus and manganese, both of which play vital roles in bone health. It’s also high in thiamine (vitamin B1) and vitamin B6. It is also rich in anti-inflammatory monounsaturated fats.

Rich in antioxidants

Tahini contains antioxidants called lignans, including the lignan sesamin, which help prevent free radical damage in your body and may reduce your risk of disease. In animal studies, sesamin has exhibited numerous health benefits; e.g. it may decrease your risk of cancer and protect your liver from free radical damage. However, more research in humans is needed.

May decrease your risk of certain diseases

Consuming sesame seeds may decrease your risk of certain conditions, such as type 2 diabetes and heart disease.

May have antibacterial properties 

Tahini and sesame seeds may have antibacterial properties due to the powerful antioxidants they contain. In one study on the antibacterial capacity of sesame seed extract, researchers found that it was effective against 77% of the drug-resistant bacterial samples tested. Sesame oil and sesame seed extract have been shown to exhibit antibacterial qualities in test-tube and animal studies, and these effects are believed to be due to the healthy fats and antioxidants they contain. However, more research is needed. 

Contains anti-inflammatory compounds

Tahini contains anti-inflammatory antioxidants. However, more research is needed to understand the effects of sesame seeds on inflammation in humans.

May strengthen your central nervous system 

Tahini contains compounds that may improve brain health and decrease your risk of developing neurodegenerative diseases like dementia. According to test-tube and animal research, sesame seeds and tahini contain compounds that may promote brain health and protect nerve cells, however, more research in humans is needed on the effects of tahini on brain health.

May offer anticancer effects 

Sesame seeds are also being researched for their potential anticancer effects. Tahini contains compounds that may have anticancer properties; however, more research in humans is needed.

Helps protect liver and kidney function 

Tahini and sesame seeds contains compounds that may help protect your liver and kidneys from damage. These organs are responsible for removing toxins and waste from your body; however, more research is needed to fully understand these effects.

Easy to add to your diet 

Tahini is easy to add to your diet. It can be purchased online and at most grocery stores. It’s well known as an ingredient in hummus, but it also makes an excellent stand-alone spread or dip for pitta bread, meat, and vegetables. You can also add it to dips, salad dressings, and baked goods.

How to make tahini
Ingredients
2 cups (284 grams) of hulled sesame seeds
1–2 tablespoons of a mild-tasting oil, such as avocado or olive oil
Directions
In a large, dry saucepan, toast the sesame seeds over medium heat until they are golden and fragrant. Remove from heat and let cool.
In a food processor, grind the sesame seeds. Slowly drizzle in oil until the paste reaches the consistency you desire.

Recommendations vary for how long you can keep fresh tahini, but most websites claim it can be safely stored in the refrigerator for up to a month. The natural oils in it may separate during storage, but this can be easily fixed by stirring the tahini before using it.

Raw tahini is also an option. To make it, omit the first step of the recipe. However, some research indicates that toasting sesame seeds increases their nutritional benefits. 

The bottom line 

Tahini is a tasty way to add powerful antioxidants and healthy fats to your diet, as well as several vitamins and minerals. It has antioxidant and anti-inflammatory properties, and its health benefits may include reducing risk factors for heart disease and protecting brain health. It’s also very easy to make at home using only two ingredients. Overall, tahini is a simple, healthy, and flavourful addition to your diet."

The above words have been taken from an article by SaVanna Shoemaker, which can be seen with all information and research links here

On a personal note I think tahini certainly adds flavour to meals, such as in this recipe for Prebiotic Roasted Tray Bake With Tahini Drizzle, see it here

Do you like Tahini, or sesame seeds? Do you use tahini in your recipes? 

Dear reader, a variety of articles, and recipe ideas, are within this blog, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. 

All the best Jan

Great British Pea Week 2019 !

Did you know that it's Great British Pea Week, it runs from the 8th to 14th July 2019, and is an annual celebration of peas!

It aims to increase awareness and understanding of the provenance and heritage of peas, giving British consumers a reason to celebrate the little green nutritional wonders during harvesting time. 

The great British Summer is upon us, and here at Yes Peas HQ our pea farmers are kicking off their harvest beginning in June and lasting six weeks of intense work! The harvest, which takes place along the East Coast of the country, will result in enough peas to feed the entire country for a whole year – that’s an un-pea-lievable amount of peas! Most of these peas go from field to frozen in just 150 minutes, locking in all those nutrients.

Ten things you never knew about... peas

1. A pea was originally called a pease in English. The word pea was first seen in the 1660s.

2. According to the Oxford English Dictionary, the first known reference to mushy peas was in 1968.

3. The ancient Romans grew at least 37 varieties of peas.

4. The average person in Britain consumes nearly 9,000 peas a year.

5. Botanically speaking, peas in a pod are fruit not vegetables.

6. Shakespeare mentions pease in two of his plays: Midsummer Night’s Dream and Henry IV, Part 1.

7. The official world record for pea-eating is held by Eric “Badlands” Booker at 9.5 one-pound bowls of peas in 12 minutes. 

8. The record for most peas eaten with chopsticks one at a time in an hour is 7,175, set by Janet Harris of Sussex in 1984. 

9. “Being pretty on the inside means you don’t hit your brother and you eat all your peas. That’s what my grandma taught me.” (4th Earl of Chesterfield, 1694-1773). 

10. The first TV commercial in colour in the UK was for Birds Eye Frozen Peas in 1969.

Peas, are just so green, how do you eat yours ? 

You can see two of my favourite recipes here 

As regular readers know, this blog brings a variety of articles, studies, thoughts, photographs, music and recipes! However, not all the recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

This blog is presented in a magazine style - we hope something for everyone. Our main focus is about the Low Carb Higher (Healthy) Fat lifestyle, LCHF for short, which you can read/find out more about here

As always thanks for reading, and if you have left a comment, thank-you. Please come back and visit again soon.

All the best Jan

Global warming, is it a scam?

More on this story here.

Eddie

Here Comes Summer : Low Carb Summer Fruits Sponge Cake

You can tell we are into the summer season when we have a wonderful family get-together and favourite summer time foods are enjoyed ...

I always enjoy this recipe, it's actually one of Eddie's low carb cake recipes, and it's cooked in the microwave!

He first made it some years ago now, and it has remained a favourite with us and other family members. I haven't shared the recipe idea for a while, and knowing that in recent months we have new readers, I thought it would be nice to share it again. With summer upon us, a low carb sponge cake could be just what you need!

The fruits you use can always be adjusted to what is in season, and what may be available in a shop near you! If you need a guide to lower carb fruits have a look here

 

Ingredients:
200g ground almonds
2 heaped teaspoons baking powder
3 medium eggs
2 tablespoons of butter
2 tablespoons double (heavy) cream
Low-carb fruits

Method:
Mix all dry ingredients in a bowl.
Melt the butter I used a Pyrex jug, add the eggs and cream, then add the dry ingredients and mix thoroughly.
Add some low-carb fruits, blueberries, raspberries and strawberries to the mix and spoon into a baking container. I used a silicone bread mould.
Microwave in a 700watt for 6 minutes.
Take out of the mould, if still damp place upside down on four layers of kitchen paper and microwave for a further one minute.
Allow to cool then spread on a layer of extra thick cream, then add fruits to the top.
A little tip, allow to cool on four or five layers of kitchen paper to remove any excess moisture.
Slice and serve in a bowl with some double cream.

Serves eight.

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.

All the best Jan