'Walnuts For Breakfast could improve brain function throughout the day'

Nuts, and in particular Walnuts improve cognition and memory and slow mental decline. You may notice, when you look at a walnut, it looks like what? It looks like the human brain. Walnuts also contain Omega-3 fatty acids so there’s double the reason to enjoy these nuts for brain health.

"Walnuts for breakfast could improve brain function throughout the day, study suggests

A healthy handful of walnuts in your breakfast could improve brain function throughout the day, a new study has shown.

Researchers at the University of Reading found that eating 50g of walnuts mixed into muesli and yoghurt improved reaction times throughout the day and led to a better memory performance later on in the day, when compared to eating an equivalent calorie-matched breakfast without nuts.

The study, published in the Food & Function journal, involved 32 healthy young adults between the ages of 18 and 30, who consumed both a walnut-rich breakfast and a matched breakfast on separate occasions.

They completed various cognitive tests while their brain activity was monitored in the six hours after eating breakfast.

Professor Claire Williams, who led the research from the University of Reading, said: “This study helps strengthen the case for walnuts as brain food.

“A handful of walnuts with breakfast could give young adults a mental edge when they need to perform at the top of their game. It's particularly exciting that such a simple dietary addition could make a measurable difference to cognitive performance."

Researchers found that while memory recall performance after two hours was worse when people ate walnuts, after six hours, the finding was reversed and walnuts outperformed the control dish.

This is the first study to examine the immediate effect of walnuts on brain function for young adults throughout a single day, building on previous research that shows how regular nut consumption improves cognitive function.

While the benefits of a walnut-rich breakfast were evident in a younger population, researchers noted that it remains to be seen whether it would also benefit older people or clinical populations, such as those with cognitive impairment or metabolic syndromes.

Recordings of brain activity suggest that walnuts may help the brain work more efficiently during challenging mental tasks, while blood samples revealed positive changes in glucose and fatty acid levels, which can influence brain function.

The researchers suggested that walnuts have a special mix of nutrients - including omega-3 alpha linolenic fatty acids, protein, and plant compounds called polyphenols - that may improve how the brain performs.

However, the researchers noted that more research was needed to fully understand how walnuts produce these beneficial effects on the brain."

Above words from article seen here

Read more about the study in the PubMed National Library of Medicine here

Do you like walnuts, I do!

You may like to see this Low Carb Muesli Cereal Recipe here

Two recipes that use walnuts (but not necessarily for Breakfast) are:-

Celeriac and Walnut Gratin - see here

Salad Aveyronnaise - see here

Please be aware that articles / studies within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan

Two For Tuesday ... salad recipe suggestions

It's Tuesday already and today I share two salad recipe suggestions you may like to try. Remember recipes can always be tweaked a little to suit your tastes and dietary requirements. I wish you Bon Appetit ...  

Chickpea Salad

With feta, spinach and roasted peppers, it's got flavour 😋

Ingredients
Serves Four
400g/14oz tin chickpeas, drained and rinsed
4 ripe tomatoes, chopped
2 large roasted red peppers, chopped
2 large handfuls spinach (about 100g/3½oz)
160g/5¾oz feta cheese
handful fresh basil
For the dressing
2 tbsp olive oil
1 tbsp cider vinegar
½ lime, juice only

Method

1. Combine the chickpeas, tomatoes, roasted peppers and spinach in a large mixing bowl. Sprinkle over the feta and basil leaves.
2. For the dressing, whisk the olive oil, cider vinegar and lime juice together in a small bowl.
3. Pour the dressing over the salad and gently toss the salad.

Each serving provides, per portion 

12g protein, 19g carbohydrate, 17g fat, 5.3g fibre, 1g salt 

From an idea seen here

Greek Island Salad

This colourful salad is simply delicious 😊

Ingredients

Serves Six
1.8kg roasted chicken, at room temperature
2 hearts romaine lettuces
4 tomatoes
3 spring onions (scallions)
2 ripe avocados
3 tbsp lemon juice, plus extra for squeezing
200g feta cheese
½ tsp dried oregano
½ tsp dried mint
half a bunch of flatleaf parsley
5 tbsp extra-virgin olive oil
2 tbsp black Kalamata olives

Method
1. Pull the meat from the chicken and shred it roughly. Trim the base from each lettuce, wash and dry the leaves, then roughly shred them. Cut the tomatoes into wedges. Finely slice the spring onions/scallions (using both white and green parts). 

2. Cut the avocados in half lengthways, remove the stones and peel. Cut crosswise into slices, and squeeze with lemon juice. Crumble the feta cheese with your fingers and toss it with the dried oregano and mint. Pick the leaves off the parsley and set aside.
3. Whisk the 3 tbsp of lemon juice with the olive oil, sea salt and pepper. In a large bowl, toss the chicken, lettuce, tomatoes and spring onion/scallions, then fold through three quarters of the dressing with the avocados (carefully, so the avocados don’t break up). Season with salt and pepper, then scatter over the feta, olives and parsley, and drizzle with the rest of the dressing. Squeeze extra lemon juice on top.

Each serving provides, per portion

31g protein 5g carbohydrate 42g fat 3g fibre 2.05g salt

From an idea seen here

This blog offers a wide variety of recipes/food ideas, and not all may be suitable for you. If you have any food likes / dislikes, 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

Paddington Bear Says : 'Yum these (low carb) marmalade sandwiches are good' so pleased I'm back!

'Yum these low carb marmalade sandwiches are good' so pleased I'm back!

Yes, Paddington has been recovered and repainted and is back on his bench in Newbury

Well, I'm not too sure if Paddington Bear did actually say that but I do know in the famous 2022 video he and Queen Elizabeth did show their love of marmalade sandwiches, and if you haven't seen the video please use this link here to view it.

On a positive note, I for one am so pleased that Paddington Bear is back, and if you missed my earlier post about him going missing, please read it here

If you recall the Paddington statue was ripped from a bench by two RAF Odiham engineers but has now been repaired and unveiled.

Daniel Heath, from Thornton, near Bradford in West Yorkshire, and William Lawrence, from Enderby, Leicestershire, removed part of the statue from its bench in Newbury, Berkshire, in the early hours of 2 March.

It was recovered and repainted, and unveiled by Ian Batho and Ashley Morris from Newbury Business Improvement District (BID) on the 9th April 2025. Chief executive officer Trish Willets said she was "so excited" about the return of the statue. "That fateful Sunday morning at half seven when we realised something awful had happened, we were beyond upset," she said.

She said Newbury "came together in a moment of grief".
"We had no idea that he was so, so loved by Newbury," she continued.
"It's just been amazing and we are delighted with everyone's comments."

She said the installation team worked behind the scenes "first thing in the morning, popping him back on his bench, making him all secure, polishing his little sandwich and his nose to get him all ready".

The statue was unveiled in front of an applauding crowd, including pupils from John Rankin School. As part of the unveiling, children were encouraged to write a letter welcoming Paddington back to Newbury. They can be delivered to a special post-box next to his bench until 14:00 on Wednesday.

The statue was originally unveiled in the hometown of Paddington creator Michael Bond in October 2024. It was one of dozens put up across the UK as part of the Paddington Visits trail to celebrate the film, Paddington in Peru.

Heath and Lawrence, both 22 and based at RAF Odiham in Hampshire, admitted criminal damage and were ordered to carry out unpaid work as well as pay £2,725 to cover the cost of repairs.
Words above and more including the unveiling video can be seen here and here

... and I just had to include a Marmalade recipe, well Paddington Bear always enjoyed his marmalade sandwich 😊 You can see a recipe for sugar free orange marmalade which is zesty and full of flavour. It has 2.1g net carbs per tablespoon and is suitable for low carb and keto diets/lifestyle ... see it here 

Of course a lower carb bread for your sandwich may be a good idea too!

Please be aware 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

The 2025 Boat Race - Will it be Oxford or Cambridge?

From as far back as I can remember ‘The Boat Race’ was always a must watch sports event in our family, it was part of our family tradition… which still continues to this day. Yes, it‘s true the family are spread far and wide but we are all together in spirit for this event, and I know texts, emails and phone calls will be made as the Boat Race finishes later today.

My dad was always a firm Oxford Fan … my dear mum always used to support Cambridge - the event was a great family time to share, cheer, commiserate but it was always a time when we were together and for some reason no other sporting event had quite the same effect. I’ve never stopped to analyse why this was. Dear Mum and Dad are no longer with us, but I just know they will be looking down on Sunday 13th April 2025 as this years boat race is due to start ... and the family will have so many fond memories of years gone by.

Will the water of the River Thames be calm or choppy? Will it be Oxford or Cambridge who takes the coveted 170th title? I hope the stretch of water between Putney and Mortlake will see a great race. The first race took place on 10th June 1829 in Henley on Thames, following a challenge between old school friends, since the second race in 1836 the contest has always taken place in London, except during Covid when it took place 'behind closed doors' in Ely, Cambridgeshire. So many followers (estimated 250,000) do flock to the River Thames with their families to be part of the event and to enjoy the wonderful atmosphere, while more than 5 million people watch the event on television... me included!

The race is due to start at 14.21 Sunday 13 April 2025, and I will edit the post later with the winners!

these are old photographs showing a win

for Oxford above

and Cambridge below

* post edit *

Cambridge won both the mens and ladies race 2025

After the Boat Race I think an early evening dinner of

Chicken Drumsticks Simply Baked

may be enjoyed, a delicious low carb recipe, details here

~ Enjoy your Sunday ~

A variety of posts, articles and recipe ideas are within this blog. 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

Coming Over To Say Hello !

Hello, I've come over to see you.

I saw this lovely horse here

and like me

 I'm sure he would also like to wish you a good weekend

All the best Jan

Vitamin D : The Sunshine Vitamin

Did you know:

Vitamin D is the sunshine vitamin that has been produced on this earth for more than 500 million years - more details here.

"Vitamin D helps regulate the amount of calcium and phosphate in the body.

These nutrients are needed to keep bones, teeth and muscles healthy.

A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.

UK NHS Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.

People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they're having more than 500ml of infant formula a day) should take a daily supplement throughout the year.

There have been some reports about vitamin D reducing the risk of coronavirus (COVID-19). But there is currently not enough evidence to support taking vitamin D solely to prevent or treat COVID-19.

Good sources of vitamin D
From about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight.

The body creates vitamin D from direct sunlight on the skin when outdoors.

But between October and early March we do not make enough vitamin D from sunlight.

Vitamin D is also found in a small number of foods.
Sources include:

• oily fish – such as salmon, sardines, herring and mackerel
• red meat
• liver (avoid liver if you are pregnant)
• egg yolks
• fortified foods – such as some fat spreads and breakfast cereals

Another source of vitamin D is dietary supplements.

In the UK, cows' milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries.

How much vitamin D do I need?
From about late March/early April to the end of September, the majority of people should be able to make all the vitamin D they need from sunlight on their skin.

Children from the age of 1 year and adults need 10 micrograms (mcg) of vitamin D a day. This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency.

Babies up to the age of 1 year need 8.5 to 10 micrograms of vitamin D a day.

A microgram (mcg) is 1,000 times smaller than a milligram (mg). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg).

Sometimes the amount of vitamin D is expressed as International Units (IU). 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU.

Should I take a vitamin D supplement?

Advice for adults and children over 4 years old
During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D.

But since it's difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.

Between late March/early April to the end of September, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet.

You may choose not to take a vitamin D supplement during these months.

People at risk of vitamin D deficiency
Some people will not make enough vitamin D from sunlight because they have very little or no sunshine exposure.

The Department of Health and Social Care recommends that adults and children over 4 take a daily supplement containing 10 micrograms of vitamin D throughout the year if they:

• are not often outdoors – for example, if they're frail or housebound
• are in an institution like a care home
• usually wear clothes that cover up most of their skin when outdoors

If you have dark skin – for example you have an African, African-Caribbean or south Asian background – you may also not make enough vitamin D from sunlight.

You should consider taking a daily supplement containing 10 micrograms of vitamin D throughout the year.

Advice for infants and young children
The Department of Health and Social Care recommends that babies from birth to 1 year of age should have a daily supplement containing 8.5 to 10 micrograms of vitamin D throughout the year if they are:

• breastfed
• formula-fed and are having less than 500ml (about a pint) of infant formula a day, as infant formula is already fortified with vitamin D

Children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D throughout the year.

You can buy vitamin D supplements or vitamin drops containing vitamin D (for under 5s) at most pharmacies and supermarkets.

Women and children who qualify for the Healthy Start scheme can get free supplements containing vitamin D.

What happens if I take too much vitamin D?
Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body (hypercalcaemia). This can weaken the bones and damage the kidneys and the heart.

If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.

Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.

Children aged 1 to 10 years should not have more than 50 micrograms (2,000 IU) a day. Infants under 12 months should not have more than 25 micrograms (1,000 IU) a day.

Some people have medical conditions that mean they may not be able to safely take as much. If in doubt, you should consult your doctor.

If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.

You cannot overdose on vitamin D through exposure to sunlight. But always remember to cover up or protect your skin if you're out in the sun for long periods to reduce the risk of skin damage and skin cancer."

Above words taken from site here

Related Post

'How does vitamin D help our bones? Here are five foods that contain it' - see here

Please be aware that articles / studies within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan

Veggie Steaks : A little different and low carb

Today I am sharing two recipe suggestions you may wish to try.

My first suggestion is Parmesan Cabbage Steaks. The cabbage steaks roast on a delicious layer of parmesan cheese. Then, when you flip them over after baking, they come out roasted and crunchy and coated in cheese. It’s no wonder they are fast becoming a new and favourite way to eat cabbage.

Ingredients

Serves 8
1 cup parmesan cheese, shredded
3 tablespoons oil
1 tablespoon Italian seasoning
2 teaspoons garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon paprika
1 head cabbage

Instructions
1. Cut a head of cabbage into eight evenly thick slices.
2. Preheat your oven to 450 degrees. Line two large baking sheets with parchment paper and set aside.
3. In a medium bowl stir together the parmesan cheese, oil, Italian seasoning, garlic powder, salt, pepper and paprika in a small bowl until well combined.
4. Place the cheese mixture in eight equal mounds on the two baking sheets — four on one and four on the other.
5. Use the back of a spoon to spread out about the size of each cabbage slice. Place a cabbage slice down on each cheese mixture spot.
6. Bake in the oven until cabbage is tender-crisp and you can see a golden brown crust of Parmesan cheese seeping out from the bottom of the cabbage — about 16 to 18 minutes. Halfway through, rotate pans between top and bottom racks and from front to back so the cabbage cooks evenly.
7. Remove the cabbage from the oven and let sit for about five minutes. Then, use a spatula to flip the cabbage and cheese crust over.
8. Place the pans back in the oven and bake another eight minutes. Remove from the oven and serve.

Nutrition
Carbohydrates: 9g | Protein: 5g | Fat: 9g

Photo Credit and more details about this recipe can be seen here

--- xxx ---

My second suggestion is Roasted Cauliflower Steak & Spanakopita Melts.

Spanakopita is a popular Greek savoury pie made of perfectly flaky phyllo dough with a comforting filling of spinach and feta cheese nestled in. If you're not familiar with phyllo dough, it is basically layered sheets of tissue-thin pastry dough.

However, in this 'carb swap' recipe, we take all the flavours of the Greek spinach pie, spanakopita, and put it on a low-carb roasted cauliflower steak. Plus, because you don't have to deal with the fussy layers of phyllo, it's so much easier.

Ingredients

Four Servings
2 medium heads cauliflower
2 tablespoons extra-virgin olive oil, divided
¼ teaspoon salt
¼ cup chopped shallot
1 (11 ounce) package baby spinach
2 teaspoons chopped fresh dill
2 teaspoons chopped fresh parsley
1 clove garlic, grated
¼ teaspoon ground pepper
½ cup part-skim ricotta cheese
6 tablespoons crumbled feta cheese
½ cup shredded/grated smoked Cheddar cheese

Method
1. Arrange racks in middle and upper third of oven; preheat to 450 degrees F. / Gas Mark 8 / 230 degrees C. Line a large rimmed baking sheet with foil.
2. Remove any outer leaves from cauliflower, but keep stems intact. Place on a cutting board, stem-side down. Using a large chef's knife, cut two 1-inch-thick slices from the centre of each head to make 4 cauliflower "steaks." (Reserve remaining cauliflower for another use.) Place the steaks on the prepared baking sheet. Brush both sides with 1 tablespoon oil and sprinkle with salt.
3. Roast, turning halfway through, until the cauliflower steaks are tender, 30 to 35 minutes.
4. Meanwhile, heat the remaining 1 tablespoon oil in a large non-stick pan over medium-high heat. Add shallot and cook, stirring often, until softened, about 1 minute. Add spinach in batches and cook, stirring, until wilted, 3 to 5 minutes. Stir in dill, parsley, garlic and pepper. Cook, stirring, for 1 minute. Transfer the spinach mixture to a large mixing bowl. Stir in ricotta and feta.
5. Turn the broiler/grill to high. Top each cauliflower steak with 1/2 cup of the spinach mixture and 2 tablespoons Cheddar. Broil/grill the cauliflower until the cheese melts and starts to lightly brown, about 2 minutes. Serve immediately.

Nutrition Facts (per serving)
22g Fat 13g Carbs 17g Protein
Photo Credit and more details about this recipe can be seen here

If you need help with weight/measurement conversion please see here

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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

April birth month flowers : The daisy and the sweet pea

What Are the April Birth Flowers?

The April birth month flowers are the daisy and the sweet pea. The daisy stands for innocence, purity, and true love, while the sweet pea is a way to say goodbye, send good wishes, or merely convey a thank you.

The Daisy

Stemming from Old English, the daisy comes from “day’s eye,” referencing the daily habits of the English daisy, with its petals opening in the day and closing at night. Depending on the species, the daisy can be one of your earliest spring bloomers or among the last to appear in the fall.

Daisy Meanings and Symbolism

• The daisy has long represented innocence, purity, and true love.
• Each colour daisy represents something different. The white daisy symbolizes purity and innocence; yellow means joy and friendship; pink represents affection; and red symbolizes love and romance.
• According to an old Celtic legend, when an infant or child died, the gods would cover the child’s grave with daisies to cheer up the parents.
• In Norse mythology, the daisy is the sacred flower of Freyja, the goddess of love, beauty, and fertility. In turn, the daisy became a symbol of motherhood and childbirth, and of new beginnings. Daisies are a common gift for new mothers.
• A Roman myth attributes the creation of the daisy to the nymph Belides, who turned herself into a daisy to escape the affection of Vertumnus, the god of gardens and seasons. The Latin word for Daisy, bellis, is derived from the nymph’s name.
• It was once thought that a daisy in a bouquet was a sign of one’s ability to keep a secret.
• “Daisy” has been used in many phrases over time. “Fresh as a daisy” means someone has had a good night’s rest; “oopsy daisy” or “whoops-a-daisy” is said after a mistake or blunder.
• Daisies have been linked to the Virgin Mary because they represent love, innocence, and new beginnings.
• The daisy is a flower given between friends to emphasize the keeping of a secret; the daisy means “I’ll never tell!”

The Sweet Pea

The sweet pea (Lathyrus odoratus) is part of the Fabaceae family and is related to beans and other legumes. While it is not a crop pea, it is a close relative. Due to its similar look, it’s also commonly confused with the Everlasting Pea. While sweet pea has been used in some areas of the world for medicine and food, unlike its edible garden pea relatives, it is considered toxic to humans and animals.

Native to Italy and the Mediterranean region, sweet peas are beautiful and have a sweet fragrance—often likened to oranges, honey, and jasmine—that can brighten any room.

They are found in a wide range of colours, with hundreds of varieties having been developed over time, and bloom from spring to early summer, depending on the planting region.

Sweet Pea Meanings and Symbolism

• In the language of flowers, a bouquet of sweet peas is a way to say goodbye or thank you for a lovely time. It can also mean blissful pleasure, good wishes, kindness, gratitude, and friendship.
• Some English gardeners call them the “Queen of the Annuals.”
• In France, the flower has long been a traditional gift for brides, providing good luck on her wedding day and in the marriage.
• At one point, it was worn for strength or to reveal the truth. Sweet peas were also worn in pockets to provide a fragrance to clothing.
• In some cultures, the sweet pea was thought to have magical properties.

The above from article seen here

~ wishing you Happy April days ~

This blog is presented in a magazine style. You will find a variety of articles, studies, thoughts, photographs, music and recipes! However, not all the recipe ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Tuna Lettuce Wraps - Healthy Lunch

How about these nifty wraps with avocado mayo as a great low-carb, high-protein lunch.

 They're packed with omega-3-rich tuna while also being low in salt.

Ingredients

Serves Two
2 drops oil, for brushing
2 x 140g fresh tuna fillets, defrosted
(although you can use canned tuna)
1 ripe avocado
½ tsp English mustard powder
1 tsp cider vinegar
1 tbsp capers
8 romaine lettuce leaves

(although you can use iceberg or butterhead)
16 cherry tomatoes, preferably on the vine, halved

Instructions
1. Brush the tuna with a little oil. Heat a non-stick pan, add the tuna and cook for 1 min each side, or a min or so longer for a thicker fillet. Transfer to a plate to rest.
2. Halve and stone the avocado and scoop the flesh into a small bowl. Add the mustard powder and vinegar, then mash well so that the mixture is smooth like mayonnaise. Stir in the capers. Spoon into two small dishes and put on serving plates with the lettuce leaves, and tomatoes.
3. Slice the tuna (it should be slightly pink inside) and arrange on the plates. Spoon some ‘mayo’ on the lettuce leaves and top with tuna and cherry tomatoes and a few extra capers. To eat, roll up into little wraps.

Nutrition Per Serving

Fat 17g Carbs 8g Protein 40g Fibre 8g Salt 0.6g
From original recipe here

~ enjoy your day ~

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

'Foods you should avoid when taking common medications'

While maintaining a balanced diet rich in fruits and veggies is crucial, those with specific health conditions need to ensure they're not inadvertently causing more harm than good.

Individuals on regular medication for various health issues might be oblivious to the fact that certain fruits, vegetables, dairy products, and beverages can interfere with their medicine's effectiveness. In some instances, combining food and specific medications could potentially harm the body and even worsen the condition it's meant to treat.

Whenever you start a new medication, it's essential to thoroughly read any accompanying leaflets or information packs as these may contain warnings about food interactions. Moreover, some medicines may need to be taken on an empty stomach due to potential interactions with other substances - another crucial point to be aware of when starting any new medication.

Here is a list of common food and drinks that could meddle with your medication....

1. Grapefruit is perhaps the most frequently cited food to avoid when on certain medications. Despite being loaded with vitamin C and potassium, other chemicals in the fruit can disrupt how your body metabolises certain drugs.

Specifically, furanocoumarins can interact with the enzymes in your digestive system responsible for breaking down and processing medications.

In many instances, this can result in the body metabolising more of the drug than initially intended, leading to an increased dosage which can be particularly hazardous with certain medications.

Some of the most prevalent medicines that interact with grapefruit include:

• Statin drugs used for cholesterol reduction
• Certain high blood pressure treatments
• Anti-anxiety medication
• Corticosteroids utilised for Crohn's disease management
• Antihistamines

2. Liquorice is a frequent component in various sweets and snacks, but some research indicates it could potentially lower blood potassium levels, leading to irregular heart rhythm and hypertension. Consequently, specific medicines that also impact potassium levels in the body may have amplified side effects when combined with liquorice, such as corticosteroids.

3. Dairy products rich in calcium and magnesium might disrupt the absorption of certain infection-fighting medications. Notably, some studies suggest that milk and other dairy items could hinder the body from effectively absorbing some antibiotics, potentially diminishing their efficacy.

If you are worried about consuming particular foods while on regular medication, it's always advisable to first consult your Doctor or medical team as they can provide further guidance on how to take your medicine.

Above words and image from article here

Important:
Please note articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your GP or local health care team/provider.

All the best Jan

Chocolate Pound Low Carb Cake : Made with Coconut Flour : Diabetic Friendly

Goodness! It's Sunday! I hope you are all having a good weekend. Here in the UK many of us have been enjoying some lovely sunshine and warmer spring-like days. Some (but not all) of our schools are now on their Easter Holiday Break and the children no doubt looking forward to receiving some Easter Eggs! With chocolate in mind I thought it a good idea to share this recipe for a low carb Chocolate Pound Cake, it's made with coconut flour ... can I cut you a slice! 

If you are looking for "an easy low carb coconut flour pound cake made with coconut flour and baked in a loaf pan" then look no further! "This simple low carb cake is great as a snack with a pat of butter or dressed up with ice cream... for some people, not being able to enjoy desserts and baked goods on any diet is a deal breaker. But low carbers have found ways to 'healthify' some of their favourite recipes, making them diabetic friendly and healthy for weight-loss."

"Because coconut flour is used in this recipe, the net carbs are super low and perfect for those on a ketogenic diet. Another plus? Since the price of almond flour has steadily climbed higher, coconut flour is becoming the more economical choice."

Ingredients
Serves 12
2 net carbs per serving.
Dry Ingredients
3/4 cups (70 g) (Bob's Red Mill) Coconut Flour
1/2 cup (115 g) Sukrin 1 (or Swerve Granulated)
1/4 cup (25 g) unsweetened cocoa powder (sift before measuring)
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon instant coffee or espresso, optional
1/2 teaspoon salt
1/4 teaspoon xanthan gum
Wet Ingredients
6 large eggs
1/2 teaspoon vanilla
1/2 teaspoon stevia glycerite or more to taste
2 teaspoons vinegar
Melt together
4 ounces (1 stick/ 113 g) salted butter, melted (or coconut milk)
1 ounce (28 g) unsweetened baking chocolate, chopped
Optional Topping
2 tablespoons (Lily's) Sugar-Free Chocolate Chips

Please find cooking instructions, and much more, at Low Carb Maven blog here

Yummy!

I'll go and put the kettle on,

tea or coffee?

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

'Best Low Carb Blogs 2025'

50 Best Low Carb Blogs and Websites in 2025

A recently received, and totally unexpected, email from Anuj the Founder of Feedspot landed in the lowcarbdiabetic inbox stating that this blog has been selected, and rated, by their panelist at number four of the Top 50 Low Carb Blogs on the web, ranked by 'relevancy, authority, social media followers and freshness', see here

As regular readers will know my wonderful Eddie started this blog, along with a small team of diabetics, back in 2010. A lot has happened during those years, some members went on to pastures new, while others were sadly lost to illness ... but the blog is still here and thanks to all you wonderful readers still going strong!

The blog is now just me, as Eddie passed away last August, and I know he is looking down saying "well done girl, keep going" and I will 😊

I would like to thank Feedspot for the thumbs up, and a special thank you to the people that read and comment on this blog, you are appreciated, and I wish the best of health to you all.

Below you will find links to a small selection of lower carb recipe suggestions

that may be of interest to you, but of course there are many more within the blog  

Chicken Choices : See here

Pork Choices : See here

Fish Choices : See here

Vegetarian Choices : See here

Vegan Choices : See here

For now my thanks, and I wish you

All the best Jan

What to eat for osteoporosis : It’s never too early to start looking after your bones

Many in the UK, and worldwide, are living with osteoporosis and it’s never too early to start looking after your bones. Sharing words from Registered nutritionist Jo Williams

What to eat for osteoporosis
Osteoporosis occurs when bones become weak, fragile and more porous; this may lead to fractures. The risk of developing osteoporosis increases steadily as we age. After the age of 35, we naturally lose bone density, making it increasingly important to eat the right foods and implement lifestyle changes to help maintain bone density and strength.

Here are ways to support bone health:

• Calcium and vitamin D are key nutrients for bone health. Calcium-rich foods include dairy products (milk, cheese and yogurt), calcium-set tofu, green leafy vegetables, almonds, canned salmon and sardines, and sesame and sunflower seeds. Vitamin D is vital for the absorption of calcium, but sadly it's found in only a few foods – oily fish, egg yolks and liver all provide useful amounts.
• Magnesium may have an important role in helping keep bones healthy. Good sources include Brazil nuts, sunflower and sesame seeds, almonds, bananas and dark green, leafy vegetables, such as spinach.
• Studies have found that a good intake of vitamin K may result in denser bones and fewer hip fractures; kale, broccoli and other green leafy veg are useful additions to your diet. However, if you are on certain prescribed medication, such as anti-coagulants like Warfarin, you should speak to your GP before making any changes to your diet.
• Eat less salt and consume less alcohol and fizzy drinks. A high salt intake may lead to calcium being leached from the bones and excreted by the body. Excessive alcohol intake may damage the cells that make new bone.
• Taking too much vitamin A in supplemental form is thought to weaken bones over time – studies suggest that an average of 1500mcg a day over many years may affect the density of your bones and make them more likely to fracture.

Tips for strong bones
1. Eat plenty of fresh fruit and vegetables, which contain the minerals potassium and magnesium – these may encourage bones to absorb key minerals, such as calcium. Fruit and vegetables also contain vitamin C and zinc, which are required for bone health.
2. Take regular weight-bearing exercise and quit smoking. Smoking leaches calcium directly from bones.
3. Stick to government guidelines on alcohol consumption and enjoy at least two alcohol-free days each week.
4. Make sure you get plenty of natural sunlight, particularly in the winter months. Vitamin D, which is vital for bone health, is synthesised in sun-exposed skin.

Here are three bone-healthy recipes, each of the links show the recipe and nutritional values so you can check out which recipe would suit you best:

lentil salad with tahini dressing,

roasted cauli-broc bowl with tahini hummus 

sardines & tomatoes on toast.

Have a look at some sardine recipes on this post here

Helpful link to the Royal Osteoporosis Society UK here

Important:
Please note articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your GP or local health care team/provider.

All the best Jan

Greek Style Roasted Mushrooms with Red Pepper, Herbs and Feta : Low In Carbs

How about Going Greek Midweek with this Greek Style Roasted Mushrooms with Red Pepper, Herbs and Feta side dish. Its vegetarian, tasty and low in carbs 😋

These Greek-Style Roasted Mushrooms with Red Pepper, Herbs, and Feta are perfect for a meatless side dish. It's low carb, keto and gluten free. The dish is termed 'Greek Style' because of the herbs and feta used, you can read more about feta cheese here.

Ingredients
(makes about four servings)
4 T extra virgin olive oil
2 T fresh mint, finely chopped
2 T fresh oregano, finely chopped (Other fresh herbs of your choice could be used.)
3 T fresh lemon juice (or less if you’re not a big lemon fan)
12 oz. jar roasted red pepper, drained well and diced into small pieces
1 pound fresh white or brown mushrooms
1/3 cup crumbled Feta cheese
salt, fresh ground black pepper to taste

Directions
1. Preheat oven to 450 F and line a roasting pan with aluminium foil.
2. Wash the herbs finely chop.
3. Drain the red peppers in a colander placed in a sink, then chop into small dice.
4. Mix 2 T olive oil with the lemon juice; (you can use fresh-frozen lemon juice), diced red pepper, chopped mint, and chopped oregano.
5. Set aside to marinate while you prep and roast mushrooms.
6. Wash mushrooms and spin dry or dry with paper towels.
7. Cut large mushrooms into quarters and smaller ones in half so you have same-size pieces and toss mushrooms with the remaining 2 T olive oil and salt and pepper.
8. Arrange on foil-lined roasting pan.
9. Roast at 450 F for 15 minutes, until mushrooms are starting to get brown and liquid is mostly evaporated.
10. Then turn mushrooms over with a metal spatula and return to oven to roast about 5 – 10 minutes longer.
11. Mushrooms should be brown all over.
12. Place mushrooms back into the bowl you used to toss them with olive oil, add the red pepper and herb mixture, and gently combine.
13. Taste and add more salt and pepper if desired.
14. Arrange the mushrooms on a large serving platter, sprinkle with crumbled Feta cheese, and serve.
15. This is good warm, or at room temperature.

This idea from Kalyn's Kitchen blog, see more here
If you need help with measurement/weight conversion see here

A short guide to spoon sizes and abbreviations

tsp, tsps, t, ts, tspn - teaspoons
tbsp, tbsps, T, tb, tbs, tbl, tblsp, tblspn - tablespoons
dsp, dsps, dspn, dstspn - dessertspoons

Dear reader, you will find 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

It's the 1st of April 2025

~ Happy April 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 April and the fourth month of the year!

A is for ? can you guess ?

Yes, I am talking about asparagus !

Asparagus, these slender, green spears are a sign of spring in many regions.

Asparagus is a nutritious and tasty addition to any diet. It’s low in calories and a great source of nutrients, including fibre, folate and vitamins A, C and K. Additionally, eating asparagus has a number of potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes and lower blood pressure. Plus, it’s easy to prepare and makes a delicious addition to a number of recipes. Asparagus can be boiled, grilled, steamed, or roasted, and it serves as an excellent side dish or as an ingredient in salads.

A recipe you may enjoy that features asparagus is

Asparagus Wrapped With Prosciutto

it makes a tasty snack or appetizer

Ingredients

serves four

16 slices of prosciutto

16 spears of asparagus

Drizzle of olive oil

Lemon zest, optional

Freshly grated Parmesan cheese, optional

Instructions

1. Preheat oven to 400 F (200 C).

2. Carefully wrap each slice of prosciutto tightly around each asparagus spear (in a spiral).

3. Place on a baking tray (lined with parchment paper) drizzle with a little olive oil then bake for 10 minutes, flip carefully and bake for another 5-10 minutes until the prosciutto is crispy.

4. Transfer the asparagus to a serving platter, or individual plates.

5. Top with lemon zest and freshly grated Parmesan cheese, if using.

6. Serve immediately while hot.

Prosciutto is an Italian ham that is dry-cured and very thinly sliced. It tastes like a salty ham. The word prosciutto essentially means ‘to dry out’. The curing process can take anywhere from nine months to two years! Unfortunately, prosciutto is not the most economical meat in the world! It could be substituted for thinly sliced deli ham, turkey, or roast beef.

In case you missed last months (March) post you can see it here

January and February's posts can be seen here and here

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

All the best Jan

'The Unconventional Trick To Stop Yourself From Crying While Cutting Onions'

I'm sure we all enjoy visiting our friends in 'blogland' and wondering what they may blog about today! Well the other day I visited Victor's blog and he was sharing some "Scientific Facts" such as did you know that the majority of men with beards (about 68%) sleep with their beards tucked under the bed covers rather than over the bed covers? and in order to peel and cut an onion without tears you have to do it under water; that is if you can hold your breath for that long?

Well this fact about onions got me thinking, because as I commented to him, I can remember at one time being told that to stop your eyes watering while peeling/cutting an onion you need to hold a metal spoon in your mouth!!! Some people say this works although you do look a little silly while cutting your onion ...

But on further investigation this could be the right thing to do!

"Eyes burning, nose stinging, face watering; we all know how it goes when it comes to cutting onions. Some people grin (cry) and bear the discomfort that comes with slicing into that root vegetable and releasing the chemical syn-propanethial-S-oxide. (Yes, that's what causes us to cry!) While others have a list of onion-cutting tips, such as keeping your knife razor-sharp or refrigerating your onion before chopping. However, there is an oddly simple, no-tears onion-cutting solution that could change your entire experience: a metal spoon.

That's right, all you need to do is put a metal spoon in your mouth while chopping, and it will stop the onion's acidity from irritating your eyes. As a natural-born skeptic, I did not expect this to work when I pulled out my large, white (unrefrigerated) onion for the chopping. Lo and behold, I cut the onion in half and then into half-moons without a single tear shed throughout the process. Although, according to my family, I looked absolutely ridiculous.

How does the spoon trick work?

You may have already heard of other versions of this no-tear method, from clenching a wooden spoon between your teeth to holding some bread in your mouth. While not all of these techniques have been tested and tried, the theory behind how and why they work applies to all. Some think the composition of the metals in the spoon creates a barrier that prevents harsh chemicals from entering your eyes. In reality, the reasoning is much simpler. When you put a spoon in your mouth, your breathing shifts from your nose to your mouth, which stops the syn-propanethial-S-oxide from reaching your eyes.

There are plenty of ways to avoid crying while cutting onions. One of the most effective is to chop them with your oven's hood fan running. However, if you want to try the spoon experiment at home, you can easily do so with a coffee spoon, wooden ladle, or even a toothpick. While some believe that this method is a myth (and I don't blame them), it worked wonders for me. To be clear, I only tried the trick on one onion so it was admittedly a small sample size. Aside from making you look silly for about five minutes, this hack is so easy it's worth at least a try the next time you're chopping onions."
Words above from article here

If you do give this a try please let us know in the comments how you got on, and if you have your own tip to share which helps when peeling onions please let us know in the comments section.

My thanks to Victor for giving me this idea for a post.

Happy onion peeling/cutting everyone.

All the best Jan