Dr Malcolm Kendrick has a post covering this video
"Last night I watched a you tube presentation which completely astonished me. It was given by Professor Salim Yusuf, who is as mainstream as mainstream can possibly be"
Graham
Please check out our website www.lowcarbdiabetic.co.uk We created and maintain this site without any help from anyone else. In doing so, we do not receive direct or indirect funding from anyone. We do not accept money or favours to manipulate the evidence in any way. Please visit our Low Carb food and recipe blog www.lowcarbdietsandrecipes.blogspot.com
Wednesday, 15 February 2017
Nutrition and CVD: Data from 17 countries on 150’000 people
Dr Malcolm Kendrick has a post covering this video
Graham
Slow Cooked Beef With Soffrito
I'm sure whatever part of the world you live, you each have your own favourite food stores or farmers markets. Living in the UK one of my favourites is Waitrose. I always find the staff so helpful, the stores are clean and the standard is very good. The only downside (if it can be called a downside) is it can be more expensive than some of our other UK outlets, but then I guess if you are among the fortunate few who can afford to shop in the wonderful Harrod's food hall or perhaps Fortnum and Mason, Waitrose is a breeze! Now hold on - before you say it - yes, I'm sure there are some very good and reasonably priced food items in all these stores ...
As with anything we each have our choice of how we want to shop, where we want to shop, taking our needs, wallets and food choices into account.
Now enough blurb! On with the recipe ...
Do you know:
What soffritto is? I didn't, not until I saw and researched more. In this 'Waitrose' menu it is a ready mix of diced white onion, carrots and celery - so of course you could make your own 50% onion and 25% each of carrots and celery to make up the 400g needed to serve four.
The casserole vegetables are a mix of carrot, swede, leeks & onions, so you can easily mix these to get the required 550g.
The beef shank is the shank (or leg) portion of a steer or heifer. In Britain the corresponding cuts of beef are the shin (the fore-shank), and the leg (the hind-shank).
As with anything we each have our choice of how we want to shop, where we want to shop, taking our needs, wallets and food choices into account.
Now enough blurb! On with the recipe ...
Do you know:
What soffritto is? I didn't, not until I saw and researched more. In this 'Waitrose' menu it is a ready mix of diced white onion, carrots and celery - so of course you could make your own 50% onion and 25% each of carrots and celery to make up the 400g needed to serve four.
The casserole vegetables are a mix of carrot, swede, leeks & onions, so you can easily mix these to get the required 550g.
The beef shank is the shank (or leg) portion of a steer or heifer. In Britain the corresponding cuts of beef are the shin (the fore-shank), and the leg (the hind-shank).
Here we go (to Serve Four) you will need:
Ingredients
2 x packs (or equivalent) British beef shank joint (each pack about 750g, 1.5kg total)
1 tbsp oil
400g pack Cooks’ Ingredients Soffritto Mix (or equivalent)
77g pack Cooks’ Ingredients Diced Beechwood Smoked Pancetta (or equivalent)
550g pack Cooks’ Ingredients Casserole Vegetables (or equivalent)
1 tbsp sun-dried tomato paste
400g can chopped tomatoes
200ml beef stock
Method
Ingredients
2 x packs (or equivalent) British beef shank joint (each pack about 750g, 1.5kg total)
1 tbsp oil
400g pack Cooks’ Ingredients Soffritto Mix (or equivalent)
77g pack Cooks’ Ingredients Diced Beechwood Smoked Pancetta (or equivalent)
550g pack Cooks’ Ingredients Casserole Vegetables (or equivalent)
1 tbsp sun-dried tomato paste
400g can chopped tomatoes
200ml beef stock
Method
1. Preheat the oven to 170˚C, gas mark 3. Cut the meat into large chunks. Heat the oil in a frying pan and brown the beef including the bone then transfer to a casserole dish.
2. Add the soffritto mix and pancetta to the frying pan and fry for 3 minutes then add the casserole vegetables and continue to cook for 3 minutes. Stir in the tomato paste, tomatoes and stock, bring to the boil then pour into the casserole dish. Season then cover and cook for 3 hours or until tender.
2. Add the soffritto mix and pancetta to the frying pan and fry for 3 minutes then add the casserole vegetables and continue to cook for 3 minutes. Stir in the tomato paste, tomatoes and stock, bring to the boil then pour into the casserole dish. Season then cover and cook for 3 hours or until tender.
It is the slow cooking that makes this meal, I would serve mine with some cabbage, (not the bread as photographed) - but what may you choose?
Nutritional Information - per serving:
Fat 21.5g Carbohydrate 17.1g Protein 58.4g
All the best Jan
Tuesday, 14 February 2017
Celebrate Valentine's Day 2017
How often do you treat your wife / husband / partner to a bouquet of flowers, a special smile, or squeeze of the hand to say thank you ... Thank you's are special and cost nothing but they mean so much.
In celebration of Valentine's Day here is a bunch of flowers and a sumptuous dessert that you may like to try. However, you celebrate February 14th Valentine's Day I wish you a good one.
Champagne jelly recipe is a 'Delia' one, just substitute 100g zsweet for sugar and top with a blob of whipped cream instead of syllabub, no frosting on grapes either. Tastes really good - well worth it! Please click on link here for recipe.
All the best Jan
Monday, 13 February 2017
Low-Fat Diet Harms Part of Brain Responsible for Hearing Criticism of Low-Fat Diet
A new report from the University of Calgary answers a question that has troubled doctors and nutrition researchers for years: “Why are people who lived through the low-fat diet craze of the 1990s immune to new dietary information?”
The report focuses on the effect of low-fat eating on the thalamus, the part of the brain responsible for updating and correcting dietary misinformation.
“We observed a behavior pattern in our lab,” explained Aaron Grayson, a resident in Neurology at the University of Calgary and one of the contributing authors of the new report. “When we encouraged certain patients to increase the amount of fat in their diets and reduce sugar consumption, we received what seemed to be verbal confirmation of understanding. The problem is, these patients would continue to order low-fat vanilla latte’s and choose rice cakes over almonds as a snack.”
Grayson’s team quickly recognized that these patients weren’t intentionally being non-compliant. The patients simply couldn’t process the new dietary recommendations they received from their doctors.
“It was like their brains simply filtered out anything that contradicted what they had learned about nutrition in the mid ’90s,” Grayson said.
The Calgary team carefully reviewed the dietary history of these patients and found they had all consumed a higher-than-average amount of SnackWells and Healthy Choice products.
“Once we made the connection, we began ordering hi-resolution CT scans of the thalamus,” Grayson explained. “The results were clear: dietary fat restriction had effectively starved the brain of vital lipids, causing shrinking of the thalamus.”
Grayson is optimistic that the damage is reversible but admits the process would be extremely difficult.
“Basically you just need to lie to your loved ones and sneak bacon fat and butter into their low-fat foods,” Grayson said.
https://theoverheardpress.com/
Graham
The report focuses on the effect of low-fat eating on the thalamus, the part of the brain responsible for updating and correcting dietary misinformation.
“We observed a behavior pattern in our lab,” explained Aaron Grayson, a resident in Neurology at the University of Calgary and one of the contributing authors of the new report. “When we encouraged certain patients to increase the amount of fat in their diets and reduce sugar consumption, we received what seemed to be verbal confirmation of understanding. The problem is, these patients would continue to order low-fat vanilla latte’s and choose rice cakes over almonds as a snack.”
Grayson’s team quickly recognized that these patients weren’t intentionally being non-compliant. The patients simply couldn’t process the new dietary recommendations they received from their doctors.
“It was like their brains simply filtered out anything that contradicted what they had learned about nutrition in the mid ’90s,” Grayson said.
The Calgary team carefully reviewed the dietary history of these patients and found they had all consumed a higher-than-average amount of SnackWells and Healthy Choice products.
“Once we made the connection, we began ordering hi-resolution CT scans of the thalamus,” Grayson explained. “The results were clear: dietary fat restriction had effectively starved the brain of vital lipids, causing shrinking of the thalamus.”
Grayson is optimistic that the damage is reversible but admits the process would be extremely difficult.
“Basically you just need to lie to your loved ones and sneak bacon fat and butter into their low-fat foods,” Grayson said.
https://theoverheardpress.com/
Graham
Pancetta : What is it : How Can I use It
Pancetta is Italian cured pork belly - the equivalent of streaky bacon. It has a deep, strong, slightly salty flavour, is fairly fatty and comes either smoked or unsmoked.
You can buy pancetta either as straight rashers (which tend to be smoked), as round slices cut from a roll (which tend to be unsmoked), or diced. If you need diced pancetta, it's cheaper to buy rashers and cut them yourself, although the cubes won't be as thick if you do this.
You can buy pancetta either as straight rashers (which tend to be smoked), as round slices cut from a roll (which tend to be unsmoked), or diced. If you need diced pancetta, it's cheaper to buy rashers and cut them yourself, although the cubes won't be as thick if you do this.
Availability:
All year round.
Choose the best:
All year round.
Choose the best:
Fresh pancetta should look pink and damp - avoid anything that's discoloured or dry. The fat should be white or creamy coloured, not yellow or greasy, and the rind should be thin and elastic. Avoid pancetta that is wet, slimy or smells unpleasant.
Prepare it:
Whether you buy your pancetta in rashers or cubed, it's ready to use.
Store it:
Keep pancetta in the fridge, away from any other meat and food that will be eaten raw. Never exceed the consume-by date printed on the package. Open the original pack only when you're going to use it, and then keep the pancetta wrapped in cling-film or in a sealed container.
Loose pancetta rashers should be tightly wrapped in greaseproof paper and kept in the fridge; they will last for up to three weeks. Loose diced pancetta should be kept in a sealed container.
Whether you buy your pancetta in rashers or cubed, it's ready to use.
Store it:
Keep pancetta in the fridge, away from any other meat and food that will be eaten raw. Never exceed the consume-by date printed on the package. Open the original pack only when you're going to use it, and then keep the pancetta wrapped in cling-film or in a sealed container.
Loose pancetta rashers should be tightly wrapped in greaseproof paper and kept in the fridge; they will last for up to three weeks. Loose diced pancetta should be kept in a sealed container.
Cook it:
Fry (cubed, 5 minutes; sliced, 2-3 minutes each side). Add to pasta sauces, soups, stews, quiches, stuffing; serve with crusty bread and a selection of cold meats; use to top pizza.
Fry (cubed, 5 minutes; sliced, 2-3 minutes each side). Add to pasta sauces, soups, stews, quiches, stuffing; serve with crusty bread and a selection of cold meats; use to top pizza.
Alternatives:
Try bacon or ham.
The above words and picture from article here
Some recipe suggestions using Pancetta:
Loin of Pork Pot Roast with celeriac, shallots and pancetta see here
Cream of Celeriac Soup which can be served with crispy pancetta see here
Broccoli Bouquets Wrapped In Pancetta Served With Cod see here
Italian Style Braised Celery With Onion, Pancetta and Tomatoes see here
Coq au vin, with diced pancetta, served with celeriac mash see here
Soft-boiled eggs with pancetta avocado soldiers, great LCHF food see here
We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope 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 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
Sunday, 12 February 2017
Should a Low Carbohydrate Diet be Recommended for Diabetes Management?
The current dietary recommendations for diabetics are not significantly different from that of the general population; a high carbohydrate, low fat diet. Glycaemic fluctuations are unavoidable when consuming even moderate intakes of carbohydrates, exacerbating hyperglycaemia and dyslipidemia both of which are associated with the development of diabetic complications. The aim was to carry out a literature review to evaluate if restricting carbohydrate intakes was a safe and effective management strategy for diabetes.
A literature review was conducted using primary electronic databases to identify randomised control trials and intervention studies published between 2001–2015. Inclusion criteria were studies that were conducted in adults with diabetes and assessed the impact of restricted carbohydrate intakes on metabolic outcomes. They also specified the amount of carbohydrates in grams per day or percentage of total daily energy intake (TEI). Primary outcomes were changes in glycated haemoglobin levels and weight from baseline. Secondary outcomes were changes in lipoproteins, glycaemic variability and adjustments in medication.
There were significant reductions in glycated haemoglobin levels reported across the literature with the greatest reduction −2·2 % (p < 0·001) correlating with the lowest carbohydrate intakes (30gm/d) ( 1 ) . A decrease of −0·7 % (p < 0·001) was reported at 4 years for those consuming ≤75gm/d ( 2 ) , −1·1 % (p < 0·001) at 22 months for those following 80–90gm/d ( 3 ) and −0·9 % (p < 0·05) at 2 years when consuming up to 120gm/d ( 4 ) . Decreases in bodyweight ranged from −8·6 kg( 3 ) to −0·9 kg( 2 ) with greater reductions reported at 2 years in subjects following the low carbohydrate diet (−4·7 kg) compared to the low fat diet (−2·9 kg)( 4 ). Effects on fasting blood glucose were immediate dropping from 11·7 mmol/l to 7·0 mmol/l requiring an immediate reduction in medication( 3 ). 52 % of subjects consuming 14 % (TEI) from carbohydrates reduced their medication (p = 0·01) compared to 21 % following a diet of 53 % (TEI)( 5 ). A reduction or elimination of medication lead to a decrease in hypoglycaemic events( 1 ) with a two-fold greater decrease in glycaemic variability (p = 0·09) and greater periods in euglycaemic ranges (p = 0·07)( 5 ). There were significant improvements in lipoprotein profiles observed despite increases in dietary fat. When comparing intakes of 58 % fat and 14 % carbohydrates (TEI) (35 % MUFA, 13 % PUFA, 10 % SFA) to 30 % fat and 53 % carbohydrate (TEI) the low carbohydrate group significantly decreased triglyceride levels (p = 0·001) and increased high density lipoprotein levels (p = 0·007)( 6 ). It was also reported that there was a significant decrease in the psychological stress associated with diabetes management alongside a reduction in negative moods between meals( 7 )
A carbohydrate restricted diet can provide a safe and effective solution for improving diabetes management and should have a place within the diabetic guidelines. The diet was effective in reducing postprandial hyperglycemia and glycaemic variability resulting in low levels of glycaemia without the risk of hypoglycaemia. The ability of the diet to reduce the symptoms of dyslipidemia is of particular importance and when compared to the traditional low fat diet for weight loss, the low carbohydrate diet was comparable and in some instances better. There were significant reductions or cessation of diabetic medication reported throughout the literature alongside a reduction in the psychological aspects of living with a long-term disease. It is possible that the current dietary advice may actually accelerate beta cell exhaustion with elevated blood glucose diminishing the islet cells ability to produce insulin.
https://www.cambridge.org/
Graham
A literature review was conducted using primary electronic databases to identify randomised control trials and intervention studies published between 2001–2015. Inclusion criteria were studies that were conducted in adults with diabetes and assessed the impact of restricted carbohydrate intakes on metabolic outcomes. They also specified the amount of carbohydrates in grams per day or percentage of total daily energy intake (TEI). Primary outcomes were changes in glycated haemoglobin levels and weight from baseline. Secondary outcomes were changes in lipoproteins, glycaemic variability and adjustments in medication.
There were significant reductions in glycated haemoglobin levels reported across the literature with the greatest reduction −2·2 % (p < 0·001) correlating with the lowest carbohydrate intakes (30gm/d) ( 1 ) . A decrease of −0·7 % (p < 0·001) was reported at 4 years for those consuming ≤75gm/d ( 2 ) , −1·1 % (p < 0·001) at 22 months for those following 80–90gm/d ( 3 ) and −0·9 % (p < 0·05) at 2 years when consuming up to 120gm/d ( 4 ) . Decreases in bodyweight ranged from −8·6 kg( 3 ) to −0·9 kg( 2 ) with greater reductions reported at 2 years in subjects following the low carbohydrate diet (−4·7 kg) compared to the low fat diet (−2·9 kg)( 4 ). Effects on fasting blood glucose were immediate dropping from 11·7 mmol/l to 7·0 mmol/l requiring an immediate reduction in medication( 3 ). 52 % of subjects consuming 14 % (TEI) from carbohydrates reduced their medication (p = 0·01) compared to 21 % following a diet of 53 % (TEI)( 5 ). A reduction or elimination of medication lead to a decrease in hypoglycaemic events( 1 ) with a two-fold greater decrease in glycaemic variability (p = 0·09) and greater periods in euglycaemic ranges (p = 0·07)( 5 ). There were significant improvements in lipoprotein profiles observed despite increases in dietary fat. When comparing intakes of 58 % fat and 14 % carbohydrates (TEI) (35 % MUFA, 13 % PUFA, 10 % SFA) to 30 % fat and 53 % carbohydrate (TEI) the low carbohydrate group significantly decreased triglyceride levels (p = 0·001) and increased high density lipoprotein levels (p = 0·007)( 6 ). It was also reported that there was a significant decrease in the psychological stress associated with diabetes management alongside a reduction in negative moods between meals( 7 )
A carbohydrate restricted diet can provide a safe and effective solution for improving diabetes management and should have a place within the diabetic guidelines. The diet was effective in reducing postprandial hyperglycemia and glycaemic variability resulting in low levels of glycaemia without the risk of hypoglycaemia. The ability of the diet to reduce the symptoms of dyslipidemia is of particular importance and when compared to the traditional low fat diet for weight loss, the low carbohydrate diet was comparable and in some instances better. There were significant reductions or cessation of diabetic medication reported throughout the literature alongside a reduction in the psychological aspects of living with a long-term disease. It is possible that the current dietary advice may actually accelerate beta cell exhaustion with elevated blood glucose diminishing the islet cells ability to produce insulin.
https://www.cambridge.org/
Graham
Loin of Pork Pot Roast with celeriac, shallots and pancetta : Low Carb
I do find that Pork is so often reasonably priced, and can make a great choice for family or friends Sunday lunch ... take this chunky, comforting casserole for instance. You've no doubt already got this weeks Sunday lunch sorted ... but how about trying it next Sunday!
The carb count is only 3 carbs per serving - it's a winning recipe for all who love great LCHF food.
Preparation Time 30 -40 mins
Cooking Time approx 1 hr 45 mins
Plus 6 - 24 hours marinating time
Ingredients:
Serves 8
about 2½kg (British) Pork Loin
6-8 garlic cloves, peeled and cut into thin slivers
7 tbsp olive oil
1 lemon, juice only
1 tsp dried fennel seed
8 sprigs fresh oregano
300g shallots
1 large celeriac, quartered and peeled
1 x 130g twin-pack cubetti di pancetta (small cubes of Italian cured belly pork)
600ml full-bodied red wine – drink the remainder !
Method:
1. Using a small, sharp kitchen knife, stab through the fatty side of the pork loin to make about 30 fairly deep, randomly spaced incisions. Insert a sliver of garlic into each stab mark, pushing the garlic well into the meat and smoothing over the fat to close up the entry points. Reserve a few slivers to push in cuts made on the flesh-side of the joint.
2. Put 5 tablespoons of the olive oil, the juice of the lemon, tsp of fennel seeds and the leaves stripped from 4 oregano sprigs in a large non-reactive dish (a non-porous dish, such as glass or stainless steel, which won’t react with acidic foods and alter the flavour). Grind in plenty of black pepper, then swish everything into a sludge with one clean hand. Put the joint into the dish and massage the marinade into every nook and cranny. Leave the pork to marinade for 6-24 hours in a cool place or the fridge.
3. When you are ready to start cooking, preheat the oven to 170C/Gas 4/fan oven 150C. Put the 300g of shallots in a heatproof bowl and cover with boiling water. Leave for 2 minutes to loosen the skins, then tip the shallots into a large sieve or colander and rinse under cold water. Trim off the root end, then peel the shallots, breaking any large ones into their natural segments. Halve the 4 celeriac wedges, then cut into large, bite-sized chunks.
4. Heat the remaining oil in a large frying pan over a medium heat. Toss in the 130g pack of pancetta and fry for 2-3 minutes until slightly frazzled. Transfer the cubes to a large casserole big enough to take the pork, using a slotted spoon so the fat drains back into the pan. Throw the shallots and celeriac into the frying pan and sauté them for 3-4 minutes until coloured, turning frequently. Transfer them to the casserole, again draining off the oil.
5. Pull the frying pan to one side. Quickly scrape off any excess marinade from the pork loin, then season the meat with fine sea salt. Replace the frying pan over a medium-high heat and brown the pork on all sides, including the ends. Place the loin on the vegetables in the casserole. Stuff the remaining 4 sprigs of oregano around it.
6. Pour off and discard all the fat in the frying pan, raise the heat and pour in the 600ml of wine. Bring to the boil, scraping up all the tasty bits from the bottom of the pan. Let the wine bubble and reduce for 3 minutes, then pour into the casserole.
7. Place the casserole over a high heat and bring the juices up to a bubble. Immediately put the lid on the casserole and transfer it to the oven. Cook the loin for 1 hour 45 minutes, turning it halfway through. Remove the casserole from the oven and leave the pork to rest in a warm place for 15-30 minutes, still covered, before carving.
Original recipe idea can be found here
The carb count is only 3 carbs per serving - it's a winning recipe for all who love great LCHF food.
Preparation Time 30 -40 mins
Cooking Time approx 1 hr 45 mins
Plus 6 - 24 hours marinating time
Ingredients:
Serves 8
about 2½kg (British) Pork Loin
6-8 garlic cloves, peeled and cut into thin slivers
7 tbsp olive oil
1 lemon, juice only
1 tsp dried fennel seed
8 sprigs fresh oregano
300g shallots
1 large celeriac, quartered and peeled
1 x 130g twin-pack cubetti di pancetta (small cubes of Italian cured belly pork)
600ml full-bodied red wine – drink the remainder !
Method:
1. Using a small, sharp kitchen knife, stab through the fatty side of the pork loin to make about 30 fairly deep, randomly spaced incisions. Insert a sliver of garlic into each stab mark, pushing the garlic well into the meat and smoothing over the fat to close up the entry points. Reserve a few slivers to push in cuts made on the flesh-side of the joint.
2. Put 5 tablespoons of the olive oil, the juice of the lemon, tsp of fennel seeds and the leaves stripped from 4 oregano sprigs in a large non-reactive dish (a non-porous dish, such as glass or stainless steel, which won’t react with acidic foods and alter the flavour). Grind in plenty of black pepper, then swish everything into a sludge with one clean hand. Put the joint into the dish and massage the marinade into every nook and cranny. Leave the pork to marinade for 6-24 hours in a cool place or the fridge.
3. When you are ready to start cooking, preheat the oven to 170C/Gas 4/fan oven 150C. Put the 300g of shallots in a heatproof bowl and cover with boiling water. Leave for 2 minutes to loosen the skins, then tip the shallots into a large sieve or colander and rinse under cold water. Trim off the root end, then peel the shallots, breaking any large ones into their natural segments. Halve the 4 celeriac wedges, then cut into large, bite-sized chunks.
4. Heat the remaining oil in a large frying pan over a medium heat. Toss in the 130g pack of pancetta and fry for 2-3 minutes until slightly frazzled. Transfer the cubes to a large casserole big enough to take the pork, using a slotted spoon so the fat drains back into the pan. Throw the shallots and celeriac into the frying pan and sauté them for 3-4 minutes until coloured, turning frequently. Transfer them to the casserole, again draining off the oil.
5. Pull the frying pan to one side. Quickly scrape off any excess marinade from the pork loin, then season the meat with fine sea salt. Replace the frying pan over a medium-high heat and brown the pork on all sides, including the ends. Place the loin on the vegetables in the casserole. Stuff the remaining 4 sprigs of oregano around it.
6. Pour off and discard all the fat in the frying pan, raise the heat and pour in the 600ml of wine. Bring to the boil, scraping up all the tasty bits from the bottom of the pan. Let the wine bubble and reduce for 3 minutes, then pour into the casserole.
7. Place the casserole over a high heat and bring the juices up to a bubble. Immediately put the lid on the casserole and transfer it to the oven. Cook the loin for 1 hour 45 minutes, turning it halfway through. Remove the casserole from the oven and leave the pork to rest in a warm place for 15-30 minutes, still covered, before carving.
Original recipe idea can be found here
Cheers - enjoy your Sunday Lunch
All the best Jan
Saturday, 11 February 2017
Imelda May - Black Tears - Live
This Irish singer songwriter is another that's been on this blog before this is a song written by her from the new album Life Love Flesh Blood
Graham
Graham
Jack Savoretti - Only You (Live At Hammersmith Apollo)
Saturday is music night, starting with a new song from one of my favourite singer who's been featured a few times before on our blog
Graham
Graham
Goulash Soup : Perfect for a winter's day : Low carb cooking
This recipe is Anne Aobadia's low-carb take on a traditional Hungarian dish. Goulash is a warming soup with a rich taste of tomatoes, red bell peppers and caraway. A great ground (minced) lamb dish that is easy and quick to make!
Here is what you need to serve six:
(12g carb per serving)
1 yellow/white onion
2 garlic cloves
½ lb / 225 g root celery or rutabaga/swede
1 red bell pepper
1 lb / 450 g ground (minced) lamb or ground beef
4¼ oz. / 120 g butter or olive oil
1 tablespoon paprika powder
¼ teaspoon cayenne pepper
1 tablespoon dried oregano
½ tablespoon crushed caraway seeds
1 teaspoon salt
¼ teaspoon ground black pepper
14 oz. / 400 g crushed tomatoes
2½ – 3 cups / 600 – 700 ml water
1½ teaspoons red wine vinegar
For serving:
1 cup / 240 ml sour cream or mayonnaise
fresh parsley, for garnish
Tips:
This soup is best with lamb, which has more flavour than beef, but you can use any ground (minced) meat you like. Why not try ground chicken or turkey for a milder taste. You can also make the soup a day ahead before enjoying it, almost all soups taste their best after a day or two!
1 yellow/white onion
2 garlic cloves
½ lb / 225 g root celery or rutabaga/swede
1 red bell pepper
1 lb / 450 g ground (minced) lamb or ground beef
4¼ oz. / 120 g butter or olive oil
1 tablespoon paprika powder
¼ teaspoon cayenne pepper
1 tablespoon dried oregano
½ tablespoon crushed caraway seeds
1 teaspoon salt
¼ teaspoon ground black pepper
14 oz. / 400 g crushed tomatoes
2½ – 3 cups / 600 – 700 ml water
1½ teaspoons red wine vinegar
For serving:
1 cup / 240 ml sour cream or mayonnaise
fresh parsley, for garnish
Tips:
This soup is best with lamb, which has more flavour than beef, but you can use any ground (minced) meat you like. Why not try ground chicken or turkey for a milder taste. You can also make the soup a day ahead before enjoying it, almost all soups taste their best after a day or two!
Please see Anne's recipe and full instructions here
Whatever your weekend plans are, I hope it's a good one for you
If you should be involved in any sport, either playing or watching, enjoy the game
Of course you don't have to be playing sport to enjoy this soup, why not try it soon and see
All the best Jan
Friday, 10 February 2017
Breakfast cereals targeted at children contain 'steadily high' sugar levels since 1992 despite producer claims
The sugar content in some cereals is as high as 35 per cent of the total product - unchanged from levels seen over 20 years ago
A major pressure group has issued a fresh warning about perilously high amounts of sugar in breakfast cereals, specifically those designed for children, and has said that levels have barely been cut at all in the last two and a half decades.
According to a study, jointly conducted by Action on Sugar and Consensus Action on Salt and Health, or CASH, and published on Wednesday, the sugar content in some cereals is as high as 35 per cent of the total product—unchanged from levels seen back in 1992 even though numerous studies have linked high sugar to health issues. Salt content, by contrast, has been cut by approximately 50 per cent over the past 12 years, according to research in the journal Public Health Nutrition.
Sugar quotas in breakfast cereals are a particular concern because high levels have been linked to obesity and diseases like type 2 diabetes. According to CASH, a typical 30g serving of some cereals contains a third of the recommended daily allowance of sugar for a six-year-old, which is 19g or five teaspoons.
“There has been no national sugar reduction programme, as there has been for salt, which is imperative if we want to see real and measurable improvements,” says Kawther Hashem, a registered nutritionist who works for Action on Sugar at Queen Mary University in London.
Public Health England is due to announce a national sugar reduction programme, as part of the Government’s Childhood Obesity Plan, in March, according to Ms Hashem.
The salt-reduction programme, launched in 2015 by the Food Standard Agency and CASH, has already proved effective, but Graham MacGregor, professor of cardiovascular medicine at Queen Mary University of London and chairman of CASH says that more still has to be done in relation to salt levels too. He said that salt remains far too high in cereals.
“Reducing salt is the most cost effective measure to lower blood pressure and reduce the number of people suffering from strokes and heart disease – one of the commonest causes of death in the UK,” he said.
Earlier this month Public Health England said that sugar-laden breakfasts mean that the nation’s children often consume half of their daily sugar allowance before 9am.
A major pressure group has issued a fresh warning about perilously high amounts of sugar in breakfast cereals, specifically those designed for children, and has said that levels have barely been cut at all in the last two and a half decades.
According to a study, jointly conducted by Action on Sugar and Consensus Action on Salt and Health, or CASH, and published on Wednesday, the sugar content in some cereals is as high as 35 per cent of the total product—unchanged from levels seen back in 1992 even though numerous studies have linked high sugar to health issues. Salt content, by contrast, has been cut by approximately 50 per cent over the past 12 years, according to research in the journal Public Health Nutrition.
Sugar quotas in breakfast cereals are a particular concern because high levels have been linked to obesity and diseases like type 2 diabetes. According to CASH, a typical 30g serving of some cereals contains a third of the recommended daily allowance of sugar for a six-year-old, which is 19g or five teaspoons.
“There has been no national sugar reduction programme, as there has been for salt, which is imperative if we want to see real and measurable improvements,” says Kawther Hashem, a registered nutritionist who works for Action on Sugar at Queen Mary University in London.
Public Health England is due to announce a national sugar reduction programme, as part of the Government’s Childhood Obesity Plan, in March, according to Ms Hashem.
The salt-reduction programme, launched in 2015 by the Food Standard Agency and CASH, has already proved effective, but Graham MacGregor, professor of cardiovascular medicine at Queen Mary University of London and chairman of CASH says that more still has to be done in relation to salt levels too. He said that salt remains far too high in cereals.
“Reducing salt is the most cost effective measure to lower blood pressure and reduce the number of people suffering from strokes and heart disease – one of the commonest causes of death in the UK,” he said.
Earlier this month Public Health England said that sugar-laden breakfasts mean that the nation’s children often consume half of their daily sugar allowance before 9am.
Graham
Individual Fish Pies : Perfect Friday Meal : Low Carb and Dairy Free
Does Friday mean fish in your house? For many it does ... so I remembered this lovely recipe idea from Amelia Freer, and it's a low carb winner.
The fact that you can serve this great tasting food in individual dishes just adds to it somehow and with some chopped fresh parsley on top ... I'm getting hungry just thinking about this dish!
Just serve it simply with some steamed broccoli, spinach, or perhaps rainbow chard. As another plus as the recipe uses coconut milk and coconut butter, it is also a dairy-free alternative to your usual cream and cheese-laden fish pies.
I do hope you may give this recipe idea a try soon. You will see the recipe does include a splash of wine, which is optional, but I would use a splash of white wine in mine and serve the remainder (nicely chilled) with the meal ... but the choice is yours dear reader.
Serves Four
( 8.1g carbohydrate per serving)
400ml coconut milk
1 tbsp garlic-infused oil
Juice and zest of 1 lemon
2 bay leaves
300g cod fillets (approx 2 small fillets)
300g undyed smoked haddock
A splash of white wine (optional)
1 large celeriac, peeled and chopped into equal-sized chunks
2 sprigs of fresh thyme, leaves only
1½ tbsp unflavoured coconut butter
150g raw king prawns
3 spring onions (scallions), green parts only, thinly sliced
A small handful of fresh chives, chopped
1 tbsp fresh parsley, chopped, to serve
Method:
1. Put the coconut milk, garlic oil, lemon juice and zest and bay leaves into a large, deep pan. Add the cod and haddock and bring to a gentle simmer. Poach the fish for approximately 10 minutes until the flesh flakes easily.
2. Remove the fillets and set aside. Add the wine (if using) to the poaching liquid, season to taste with salt and pepper, and leave to simmer over a low heat while you make the celeriac mash.
3. Preheat the oven to 200°C/gas mark 6. Put the celeriac into a pan of boiling water and boil with the thyme leaves until tender. Drain and mash with the coconut butter, and season with salt and pepper.
4. Flake the fish and divide between four individual ovenproof dishes. Add the prawns, spring onion (scallions) and chives to each pot and pour over a quarter of the poaching liquid – it should have thickened slightly by now. Top with celeriac mash and bake for 40–50 minutes, or until the pies are golden on top.
5. Scatter with chopped fresh parsley and serve with steamed greens such as broccoli, spinach, peas or rainbow chard.
Original idea from here
If you should need help with measurement conversions please see here
As it's Friday perhaps treat yourself to some nice flowers ...
All the best Jan
Thursday, 9 February 2017
Warm courgette and aubergine salad : Low carb
Ingredients:
Serves Four
2 aubergines, sliced
2 courgettes, sliced
175g prosciutto, torn into pieces
1 red chilli, sliced
1 clove of garlic, minced
1 red onion, sliced
20g olive oil
½ tsp thyme
½ tsp oregano
50g (2oz) whole almonds
generous pinch sea salt
freshly ground pepper
watercress, to garnish
mustard, to garnish
Pre-heat the oven to 180°C. / Gas Mark 4
In a roasting tin, place the aubergine/egg plant, oil, garlic and red onion and bake in the oven for 15 minutes.
Remove from the oven and add the courgettes/zucchini, herbs and the almonds and roast for a further 15 minutes.
Cool and arrange on four plates with the almonds, prosciutto and cress on top.
You can read more about halloumi cheese here
Nutritional Details:
Carbohydrate 6.6g Protein 15.9g Fibre 5.3g Fat 15.1g
Original recipe is here
Happy Eating
All the best Jan
Wednesday, 8 February 2017
South Pacific islands ban western junk food and go organic
Leaders of Vanuatu province want to turn local people and tourists away from unhealthy imports in favour of locally grown crops and seafood
A group of south Pacific islands are banning foreign junk food imports in favour of an all-local, organic diet as a way to combat future health problems.
Torba province, part of Vanuatu, aims to impose restrictions on the import of western foodstuffs and instead take advantage of its productive agricultural land and rich natural resources.
Located in the northern part of Vanuatu, Toba is often described as the “forgotten province” and the majority of its 10,000 people are subsistence farmers.
Father Luc Dini, a community leader and head of the local tourism council, said a ban on foreign food imports would improve the health and wellbeing of islanders.
“At the moment we have an infiltration of junk food from overseas,” he said.
“It is easy to boil noodles or rice, but they have almost no nutritional value and there is no need to eat imported food when we have so much local food grown organically on our islands.”
Dini said his province had an abundance of locally grown or sourced food to sustain its population including fish, crabs, shellfish, taro, yams, paw paw and pineapple.
The most popular imported foods consumed in Torba were rice, sweets, tinned fish and biscuits, he said.
“We are Vanuatu’s most isolated province and so far our health has stayed pretty good because of that, but we want to continue to be healthy,” he said.
“In other provinces that have adopted western diets you see pretty young girls but when they smile they have rotten teeth, because the sugar has broken down their teeth. We don’t want that to happen here and we don’t want to develop the illnesses that come with a western junk food diet.”
Beginning this week and with the backing of local chiefs Dini has ordered tourism bungalows to serve guests only locally grown, organic food, with a plan to introduce legislation within the next two years banning the importation of all foreign food. Torba aims to be Vanuatu’s first organic province by the year 2020.
Dini said the central government in Port Vila was supportive of his plan and keen to observe how the ban would be tolerated by locals and visitors.
Whether to include alcohol imports was yet to be decided but there were a number of local kava bars that may be able to meet that demand.
“If you really want to live on a paradise of your own, then you should make do with what you have and try and live with nature,” he said.
A group of south Pacific islands are banning foreign junk food imports in favour of an all-local, organic diet as a way to combat future health problems.
Torba province, part of Vanuatu, aims to impose restrictions on the import of western foodstuffs and instead take advantage of its productive agricultural land and rich natural resources.
Located in the northern part of Vanuatu, Toba is often described as the “forgotten province” and the majority of its 10,000 people are subsistence farmers.
Father Luc Dini, a community leader and head of the local tourism council, said a ban on foreign food imports would improve the health and wellbeing of islanders.
“At the moment we have an infiltration of junk food from overseas,” he said.
“It is easy to boil noodles or rice, but they have almost no nutritional value and there is no need to eat imported food when we have so much local food grown organically on our islands.”
Dini said his province had an abundance of locally grown or sourced food to sustain its population including fish, crabs, shellfish, taro, yams, paw paw and pineapple.
The most popular imported foods consumed in Torba were rice, sweets, tinned fish and biscuits, he said.
“We are Vanuatu’s most isolated province and so far our health has stayed pretty good because of that, but we want to continue to be healthy,” he said.
“In other provinces that have adopted western diets you see pretty young girls but when they smile they have rotten teeth, because the sugar has broken down their teeth. We don’t want that to happen here and we don’t want to develop the illnesses that come with a western junk food diet.”
Beginning this week and with the backing of local chiefs Dini has ordered tourism bungalows to serve guests only locally grown, organic food, with a plan to introduce legislation within the next two years banning the importation of all foreign food. Torba aims to be Vanuatu’s first organic province by the year 2020.
Dini said the central government in Port Vila was supportive of his plan and keen to observe how the ban would be tolerated by locals and visitors.
Whether to include alcohol imports was yet to be decided but there were a number of local kava bars that may be able to meet that demand.
“If you really want to live on a paradise of your own, then you should make do with what you have and try and live with nature,” he said.
Graham
Valentines Day - Time For A Gift of Delicious Dark Chocolate Truffles
With Valentines Day just around the corner how about making some gorgeous tasting dark chocolate truffles. If you use the 85% dark chocolate it is much lower in carbs and this recipe just looks and sounds delicious.
"It doesn't get any simpler--or more delicious--than this. Dark chocolate and cream come together to form divine, melt-in-your-mouth dark chocolate truffles. Use good-quality chocolate for the best results. A tablespoon of rum or brandy can be added in with the vanilla, if desired. These sweets, like most truffles, have several extensive chilling periods, so make sure you leave enough time when making them.
Ingredients:
9 ounces dark chocolate either the 85% or 72% chocolate, finely chopped
2/3 cups cream
1 tsp vanilla extract
½ cup cocoa powder
"It doesn't get any simpler--or more delicious--than this. Dark chocolate and cream come together to form divine, melt-in-your-mouth dark chocolate truffles. Use good-quality chocolate for the best results. A tablespoon of rum or brandy can be added in with the vanilla, if desired. These sweets, like most truffles, have several extensive chilling periods, so make sure you leave enough time when making them.
Ingredients:
9 ounces dark chocolate either the 85% or 72% chocolate, finely chopped
2/3 cups cream
1 tsp vanilla extract
½ cup cocoa powder
( If you should need help with measurement conversion please see here )
Preparation:
1. Prepare a baking sheet by lining it with aluminium foil or greased proof/parchment paper. Place the chopped chocolate in a large bowl.
2. Place the cream in a small saucepan and scald it until bubbles begin to appear around the sides of the pan. Pour the cream over the chocolate and allow it to soften and melt the chocolate for one minute.
3. Using a whisk, gently stir to incorporate the cream and chocolate. Add the vanilla and stir until well-combined, but do not stir too vigorously or you will incorporate air bubbles.
4. Cover the truffle mixture with cling wrap and allow it to cool to room temperature. Once cool, refrigerate until it is firm enough to spoon, about 2 hours.
5. Using a teaspoon or cookie dough scoop, form small 1-inch balls from the ganache and place them on the prepared baking sheet. Repeat with remaining ganache. Return to the refrigerator to chill for another hour.
6. Place the cocoa powder in a small bowl or pie tin. Dust your hands with cocoa powder and place a truffle in the cocoa, rolling it until it is coated. Roll the truffle briefly between your palms to form a round shape, then place it back on the baking sheet. Repeat with the remaining truffles.
7. If you have different varieties/shades of cocoa powder, you can experiment with rolling the truffles in two different cocoas, creating stripes or dots of different colours. Truffles can also be topped with chocolate shavings. Store the truffles in an airtight container in the refrigerator, and bring them to room temperature before serving."
The original recipe, photo and instructions can be found here
Delicious and filling - best not to eat too many!
All the best Jan
All the best Jan
Tuesday, 7 February 2017
Older adults who take many medications have a higher risk for becoming frail
As we age, we tend to develop a number of chronic health conditions and concerns. Often, managing health problems can mean that older adults may take many different medications. When older adults take five or more medicines (a scenario called "polypharmacy" by health experts), it can increase the risk for harmful side effects.
Interestingly, taking more than five medications is linked to frailty, perhaps because the medications interact to affect our ability to function well as we age. Frailty is a problem associated with aging. Someone who is frail can be weak, have less endurance, and be less able to function well. Frailty increases the risk for falls, disability, and even death.
Recently, a team of researchers examined information from a large German study of older adults called ESTHER (Epidemiological Study on Chances for Prevention, Early Detection, and Optimized Therapy of Chronic Diseases at Old Age) to learn how taking more than five medicines might affect frailty in older adults. The study was published in the Journal of the American Geriatrics Society.
The researchers looked at information from nearly 2,000 participants in the ESTHER study, which began in 2000 with nearly 10,000 participants. Follow-ups on participants were conducted after two, five, eight, and 11 years. People in the study were between 50- and 75-years-old when the study began.
At the eight-year follow-up, study physicians visited the participants at home for a geriatric assessment. During the visit, participants were asked to bring all the medications they took--both prescription and over-the-counter (OTC)--to assess the kinds and number of medications participants were taking. The researchers then separated participants into three groups:
2. People who took 5 to 9 medicines (polypharmacy)
Two pharmacists individually reviewed all medications taken and excluded medicines and supplements that were not known to cause side effects.
After adjusting for differences in patient characteristics including illnesses, the researchers learned that people who were at risk for frailty, as well as people who were frail, were more likely to be in the polypharmacy or hyper-polypharmacy groups compared with people who were not frail. Researchers also discovered that people who took between 5 to 9 medicines were 1.5 times more likely to become frail within 3 years compared with people who took fewer than 5 medications.
People who took more than 10 medicines were twice as likely to become frail within three years as people who took less than five.
The researchers concluded that reducing multiple avoidable prescriptions for older adults could be a promising approach for lessening the risks for frailty.
If you're an older adult, or if you're caring someone who is older, it's important to understand that taking multiple medicines can cause interactions. The medicines can interact with each other and with the human body in harmful ways (by increasing negative side effects or decreasing desired effects, for example). As a result, the risk for falls, delirium, and frailty also increases.
Primary care providers are aware of these negative effects, but they cannot properly react if they are not fully informed about all the medicines you or an older adult in your care may be using. That's why it's extremely important to let your healthcare provider know about all medicines you or a person in your care is taking, as well as about OTC medicines and medicines prescribed by other healthcare providers. Your can then evaluate whether one or more drugs might be changed or discontinued.
"In a perfect world, your physician would talk about your medications with a pharmacist and a geriatrician. This might help to reduce avoidable multiple drug prescriptions and possibly also lessen medication-induced risks for frailty and other negative effects of unnecessary, avoidable polypharmacy," said study co-author Kai-Uwe Saum, PhD, MPH.
https://www.eurekalert.org/
Being a Type 2 diabetic can lead to polypharmacy if one follows the dietary high carb low fat guidelines, I've kept medications to a minimum on a low carb diet for over eight years now
Graham
Interestingly, taking more than five medications is linked to frailty, perhaps because the medications interact to affect our ability to function well as we age. Frailty is a problem associated with aging. Someone who is frail can be weak, have less endurance, and be less able to function well. Frailty increases the risk for falls, disability, and even death.
Recently, a team of researchers examined information from a large German study of older adults called ESTHER (Epidemiological Study on Chances for Prevention, Early Detection, and Optimized Therapy of Chronic Diseases at Old Age) to learn how taking more than five medicines might affect frailty in older adults. The study was published in the Journal of the American Geriatrics Society.
The researchers looked at information from nearly 2,000 participants in the ESTHER study, which began in 2000 with nearly 10,000 participants. Follow-ups on participants were conducted after two, five, eight, and 11 years. People in the study were between 50- and 75-years-old when the study began.
At the eight-year follow-up, study physicians visited the participants at home for a geriatric assessment. During the visit, participants were asked to bring all the medications they took--both prescription and over-the-counter (OTC)--to assess the kinds and number of medications participants were taking. The researchers then separated participants into three groups:
1. People who took from 0 to 4 medicines (non-polypharmacy)
2. People who took 5 to 9 medicines (polypharmacy)
3. People who took 10 or more medicines (hyper-polypharmacy)
Two pharmacists individually reviewed all medications taken and excluded medicines and supplements that were not known to cause side effects.
After adjusting for differences in patient characteristics including illnesses, the researchers learned that people who were at risk for frailty, as well as people who were frail, were more likely to be in the polypharmacy or hyper-polypharmacy groups compared with people who were not frail. Researchers also discovered that people who took between 5 to 9 medicines were 1.5 times more likely to become frail within 3 years compared with people who took fewer than 5 medications.
People who took more than 10 medicines were twice as likely to become frail within three years as people who took less than five.
The researchers concluded that reducing multiple avoidable prescriptions for older adults could be a promising approach for lessening the risks for frailty.
If you're an older adult, or if you're caring someone who is older, it's important to understand that taking multiple medicines can cause interactions. The medicines can interact with each other and with the human body in harmful ways (by increasing negative side effects or decreasing desired effects, for example). As a result, the risk for falls, delirium, and frailty also increases.
Primary care providers are aware of these negative effects, but they cannot properly react if they are not fully informed about all the medicines you or an older adult in your care may be using. That's why it's extremely important to let your healthcare provider know about all medicines you or a person in your care is taking, as well as about OTC medicines and medicines prescribed by other healthcare providers. Your can then evaluate whether one or more drugs might be changed or discontinued.
"In a perfect world, your physician would talk about your medications with a pharmacist and a geriatrician. This might help to reduce avoidable multiple drug prescriptions and possibly also lessen medication-induced risks for frailty and other negative effects of unnecessary, avoidable polypharmacy," said study co-author Kai-Uwe Saum, PhD, MPH.
https://www.eurekalert.org/
Being a Type 2 diabetic can lead to polypharmacy if one follows the dietary high carb low fat guidelines, I've kept medications to a minimum on a low carb diet for over eight years now
Graham
Cheesecake Cranberry Mousse : The Low Carb Way
"There are so many recipes out there, from different parts of the world and the good news is, that most of them can be adapted to low carb baking. The only problem I have, is to find someone, who will help me to eat all this deliciousness. Let’s face it, low carb baking is great, but eating three cakes a week is not a good idea! I try to make big batches of various cakes for parties or family gatherings, where I can share them with other people. None of them are diabetics, but they all love them. It’s great to know that ‘normal’ people enjoy my cakes. It shows, that when you bake from my recipes, you are not going to be the only one in your family who likes it.
I made these little mini cheesecakes from the leftover cranberries that I had in my freezer from Christmas. You don’t need much and it makes a really nice and a bit different cheesecake. I made it in a mini sandwich tin (from Lakeland), but you can make it in a regular spring form tin. Ingredients listed below will make 24 mini cheesecakes or one large cheesecake in a 23cm spring form tin."
Ingredients:
Chocolate base:
80g dark chocolate
150 g ground almonds
Cheese layer:
500g cream cheese
250 g double cream
4 eggs
160g erythritol
2 tsp. vanilla extract
Cranberry mousse:
300g cranberries (fresh or frozen)
110g erythritol
3 tsp granulated gelatine (or 3 leaves)
Juice of half lemon
Nutritional Details:
1 slice (1/12th of the whole cake)
Carbohydrate 5.4g Protein 8g Fat 31g
1 mini cheesecake
Carbohydrate 2.7g Protein 4g. Fat 15.5g
Enjoy ...
All the best Jan
Monday, 6 February 2017
Chicken, pancetta and fennel stew
Yes, Monday comes around again! Why not start the week by serving this simple chicken, pancetta and fennel stew dish. It is a fuss-free, flavour-packed family dish – and you can easily amend the ingredients to suit the number of people sitting down to eat this dish. It is 'freezable' as well, an added bonus perhaps!
Ingredients:
Ingredients:
Serves Four
2 tbsp olive oil
600g (1lb 3oz) chicken thigh fillets, halved lengthways
1 onion, sliced
1 fennel bulb, trimmed and sliced
3 garlic cloves, sliced
65g smoked pancetta cubes
600ml (1 pint) chicken stock
100g (3 1/2oz) frozen peas
1 x 400g tin cannellini beans, drained and rinsed
3 tbsp yogurt
1 lemon, zested and juiced
15g fresh mint, chopped
15g fresh tarragon, chopped
600g (1lb 3oz) chicken thigh fillets, halved lengthways
1 onion, sliced
1 fennel bulb, trimmed and sliced
3 garlic cloves, sliced
65g smoked pancetta cubes
600ml (1 pint) chicken stock
100g (3 1/2oz) frozen peas
1 x 400g tin cannellini beans, drained and rinsed
3 tbsp yogurt
1 lemon, zested and juiced
15g fresh mint, chopped
15g fresh tarragon, chopped
Optional - crusty bread to serve
Method:
Heat half the oil in a casserole or large lidded pan over a medium-high heat. Season the chicken and cook for 2-3 minutes on each side, until golden. Remove from the dish and set aside.
Heat the remaining oil and cook the onion and fennel with a pinch of salt for 5 minutes. Add the garlic and pancetta, then cook for a further 2 minutes. Return the chicken to the casserole or pan, pour over the stock, bring to the boil then simmer for 20 minutes.
Add the peas and beans and cook for a further 3 minutes. Stir in the yogurt, lemon zest and juice, and herbs, until heated through.
Optional - Some may like to serve it alongside some crusty bread. If you prefer a low carb bread how about this one here or perhaps this one here
Each serving:
Carbohydrate 17.8g Protein 38.5g Fibre 9g Fat 27g
Recipe idea here
We bring a variety of recipe ideas to 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.
All the best Jan
We bring a variety of recipe ideas to 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.
All the best Jan
Sunday, 5 February 2017
Americans are eating way more fat. But it’s not butter
A new report reveals a lot about how the American diet is shifting.
A new report from the US Department of Agriculture tracks how food consumption patterns in the US have changed over the past 40 years by looking at how many fruits, vegetables, grains, proteins, dairy, added fats and oils, and added sugars and sweeteners per capita are available. (Food availability data, adjusted for food loss, is a pretty good proxy for consumption.)
The main finding is no surprise at all: Americans are eating more of all of the major food groups, too many fats, sugars, and grains, and too few fruits and vegetables.
But things get interesting when you start looking at changes in certain fruits and vegetables and our shifting nutrient consumption — which involves a lot more added fat.
It turns out the avocado supply has surged by 1,342 percent since 1970, while lime availability is up by 1,654 percent. In case you hadn’t noticed, Americans are loco for guacamole and chips and margaritas.
Another surprise: Mango consumption has exploded by about 3,200 percent, while grapefruit, oranges, peaches, and plums are less in favor than they used to be. Apples, melons, and bananas are the top three most available fruits, as they were in 1970.
As for vegetables, Americans ate way more broccoli and mushrooms in 2014 compared to the 1970s: The availability went up by 1,146 percent and 937 percent respectively — the most dramatic changes in the vegetable category. (In case you were wondering, kale wasn’t tracked in this report.) And by pounds per capita, potatoes, tomatoes, onions, and lettuce are still favorites. Some things change, and some things stay the same.
Beyond fruits and veggies, Americans today eat more chicken and less beef, way more yogurt and less milk. Breaking these foods out by nutrients, though, tells an even more intriguing story.
Right now, there’s a lot of discussion among health experts about sugar in the American diet. The anti-sugar camp often suggests that, during the low-fat craze, we replaced fat with sugar in our diets — and our waistlines and health have suffered since.
But new report from the US Department of Agriculture finds Americans are consuming more added fats and oils than ever — while sugar consumption has been on the decline.
This chart from the report, which tracked changes in US food consumption patterns over the past 40, shows how per capita availability of added fats and oils increased 57 percent between 1970 and 2010 overall.
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Americans still consume way too much added sugar — and it’s interesting to note that corn sweeteners are going down, while refined cane and beet sugars are going up.
To put all the nutrients in perspective, check out this chart.
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While the specific foods in certain food groups are changing, we’re simply eating more of everything. And in this same time period, the obesity rate has tripled
http://www.vox.com/
Graham
A new report from the US Department of Agriculture tracks how food consumption patterns in the US have changed over the past 40 years by looking at how many fruits, vegetables, grains, proteins, dairy, added fats and oils, and added sugars and sweeteners per capita are available. (Food availability data, adjusted for food loss, is a pretty good proxy for consumption.)
The main finding is no surprise at all: Americans are eating more of all of the major food groups, too many fats, sugars, and grains, and too few fruits and vegetables.
But things get interesting when you start looking at changes in certain fruits and vegetables and our shifting nutrient consumption — which involves a lot more added fat.
It turns out the avocado supply has surged by 1,342 percent since 1970, while lime availability is up by 1,654 percent. In case you hadn’t noticed, Americans are loco for guacamole and chips and margaritas.
Another surprise: Mango consumption has exploded by about 3,200 percent, while grapefruit, oranges, peaches, and plums are less in favor than they used to be. Apples, melons, and bananas are the top three most available fruits, as they were in 1970.
As for vegetables, Americans ate way more broccoli and mushrooms in 2014 compared to the 1970s: The availability went up by 1,146 percent and 937 percent respectively — the most dramatic changes in the vegetable category. (In case you were wondering, kale wasn’t tracked in this report.) And by pounds per capita, potatoes, tomatoes, onions, and lettuce are still favorites. Some things change, and some things stay the same.
Beyond fruits and veggies, Americans today eat more chicken and less beef, way more yogurt and less milk. Breaking these foods out by nutrients, though, tells an even more intriguing story.
Right now, there’s a lot of discussion among health experts about sugar in the American diet. The anti-sugar camp often suggests that, during the low-fat craze, we replaced fat with sugar in our diets — and our waistlines and health have suffered since.
But new report from the US Department of Agriculture finds Americans are consuming more added fats and oils than ever — while sugar consumption has been on the decline.
This chart from the report, which tracked changes in US food consumption patterns over the past 40, shows how per capita availability of added fats and oils increased 57 percent between 1970 and 2010 overall.
The most tremendous jump in fats is vegetable fats and oils — 87 percent. That includes salad and cooking oils (canola and olive) which are up by 248 percent. (Note, these are the “unsaturated fats” that are often deemed healthier.)
Meanwhile, animal fats like butter and lard are down by 27 percent — these are “saturated fats” that are deemed less healthy. In particular, butter availability dropped by 8 percent and lard by a whopping 65 percent. So we’ve followed the dietary advice to swap saturated fats with unsaturated fats, but we’re still getting way too many calories from fat — and fat is the most calorie-dense nutrient of them all.
At the same time, the per capita availability of added sugars and sweeteners grew only 10 percent between 1970 and 2014 — a fraction of the rise in added fat consumption.
To put all the nutrients in perspective, check out this chart.
While the specific foods in certain food groups are changing, we’re simply eating more of everything. And in this same time period, the obesity rate has tripled
http://www.vox.com/
Graham
Lamb Chops with a Carrot and Tarragon Mash
Ingredients:
Serves Four
750g (1 1/2lb) carrots, chopped into 2.5cm (1in) pieces
1 tbsp extra-virgin olive oil, plus 1 tsp for frying
1 tbsp butter
2 tbsp chopped fresh tarragon
8 lamb chops
1 tbsp Dijon mustard
balsamic vinegar, to serve
Serves Four
750g (1 1/2lb) carrots, chopped into 2.5cm (1in) pieces
1 tbsp extra-virgin olive oil, plus 1 tsp for frying
1 tbsp butter
2 tbsp chopped fresh tarragon
8 lamb chops
1 tbsp Dijon mustard
balsamic vinegar, to serve
Method:
Cook the carrots in a pan of boiling water for 15 minutes, or until softened; drain. Tip the carrots back into the pan and return to the cooling hob to dry.
Add 1 tbsp oil, the butter and 1 tbsp tarragon to the pan; season well. Crush with a masher, then cover to keep warm.
Meanwhile, rub the chops with the mustard and scatter over the remaining tarragon. Brush a griddle or frying pan with 1 tsp oil and put over a medium-high heat, until hot.
Fry the chops for 5-7 minutes on each side, until cooked through. Transfer to a plate, cover with foil and set aside for 10 minutes to rest. Serve with the mashed carrots and a drizzle of balsamic vinegar.
Each serving:
Carbohydrate 15.6g Protein 26g Fibre 7.4g Fat 39.6g
Recipe idea from here
We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope 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 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
Saturday, 4 February 2017
Frankie Oliver Session "Tell Me" with Selwyn Brown of Steel Pulse
Saturday already then it must be music night on our blog
Graham
Graham
This Weekend Why Not Throw out the Bread !
What did Jan say? Did she say 'Throw Out The Bread'? Yes, she (I) did - because guess what, in this dish - you can replace it with Cauliflower!
Honestly, it really works well and is so much lower in carbs ... and if you are diabetic does not raise those blood sugar levels as much - just see what your meter tells you!
Cauliflower ‘toast’ topped with avocado mash, smoked salmon and the perfect poached egg, tastes so good and makes a wonderful LCHF weekend breakfast or lunch.
Honestly, it really works well and is so much lower in carbs ... and if you are diabetic does not raise those blood sugar levels as much - just see what your meter tells you!
Cauliflower ‘toast’ topped with avocado mash, smoked salmon and the perfect poached egg, tastes so good and makes a wonderful LCHF weekend breakfast or lunch.
This recipe uses the humble cauliflower in replacement of toast and honestly it works amazingly as a low carb replacement to bread. You finish feeling satisfied and you honestly don’t miss the bread at all. It’s seriously scrummy and makes a perfect lunch, weeknight supper, or one super breakfast! Or if you are feeling sleepy how about brunch ... well as I post this it is the weekend, and you may have enjoyed a lie in!
To feed two people you will need:
1/2 cauliflower,
4 slices smoked salmon
1 avocado, make sure it is good and ripe
2 eggs
salt, pepper
olive oil
sprinkle of turmeric, pinch of cumin
Start By:
Preheating your oven to 190C
Then take your cauliflower and pull off all his outer leaves."
Next you need to go over to Margie's site and read her instructions here
She has a great way of writing and a very clear step by step guide.
To feed two people you will need:
1/2 cauliflower,
4 slices smoked salmon
1 avocado, make sure it is good and ripe
2 eggs
salt, pepper
olive oil
sprinkle of turmeric, pinch of cumin
Start By:
Preheating your oven to 190C
Then take your cauliflower and pull off all his outer leaves."
Next you need to go over to Margie's site and read her instructions here
She has a great way of writing and a very clear step by step guide.
Now as it's the weekend, I wonder, will you be shopping, seeing family / friends, catching up with housework, or just putting your feet up and chilling with a good book or listening to music.
image from here
Whatever your weekend plans, I wish you a good one
All the best Jan
Friday, 3 February 2017
High TG, low HDL-C levels may help further stratify CHD risk
(HealthDay)—A high fasting triglyceride (TG) level combined with a low high-density lipoprotein cholesterol (HDL-C) level is associated with increased risks of incident coronary heart disease (CHD) and ischemic stroke, especially for patients with diabetes or a low-density lipoprotein cholesterol (LDL-C) level of ≥130 mg/dL, independent of other atherosclerotic cardiovascular disease risk factors, according to a study published online Jan. 25 in Diabetes Care.
Jennifer S. Lee, M.D., from the Stanford University Medical Center in California, and colleagues studied 3,216 American Indians (41 percent with diabetes) who were free from cardiovascular disease at baseline in a prospective cohort (median follow-up 17.7 years). The authors estimated hazard ratios (HRs) for incident ischemic stroke and coronary heart disease in relation to combined TG and HDL-C status (fasting TG level ≥150 mg/dL was high; fasting HDL-C level <40 mg/dL [for men] was low).
The researchers found that, compared to those with normal TG and HDL levels, participants with high TG and low HDL levels had a 1.32-fold elevated HR for CHD. In participants with, but not those without, diabetes, high TG plus low HDL levels correlated with a 1.54- and 2.13-fold increased HR for CHD and stroke, respectively (P value for interaction = 0.003 and 0.060, respectively). In participants with LDL-C levels of ≥130 mg/dL, high TG and low HDL correlated with CHD risk; this was not seen in participants with lower LDL-C levels. The correlations were not modified by sex.
"Adults with both high TG and low HDL-C, particularly those with diabetes, have increased risks of incident CHD and stroke," the authors write. "Recognition of these patterns may help to enhance lipid-targeted strategies to prevent CHD and ischemic stroke."
https://medicalxpress.com/
Jennifer S. Lee, M.D., from the Stanford University Medical Center in California, and colleagues studied 3,216 American Indians (41 percent with diabetes) who were free from cardiovascular disease at baseline in a prospective cohort (median follow-up 17.7 years). The authors estimated hazard ratios (HRs) for incident ischemic stroke and coronary heart disease in relation to combined TG and HDL-C status (fasting TG level ≥150 mg/dL was high; fasting HDL-C level <40 mg/dL [for men] was low).
The researchers found that, compared to those with normal TG and HDL levels, participants with high TG and low HDL levels had a 1.32-fold elevated HR for CHD. In participants with, but not those without, diabetes, high TG plus low HDL levels correlated with a 1.54- and 2.13-fold increased HR for CHD and stroke, respectively (P value for interaction = 0.003 and 0.060, respectively). In participants with LDL-C levels of ≥130 mg/dL, high TG and low HDL correlated with CHD risk; this was not seen in participants with lower LDL-C levels. The correlations were not modified by sex.
"Adults with both high TG and low HDL-C, particularly those with diabetes, have increased risks of incident CHD and stroke," the authors write. "Recognition of these patterns may help to enhance lipid-targeted strategies to prevent CHD and ischemic stroke."
https://medicalxpress.com/
Graham
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