Weekend Breakfast : Low Carb Pizza Frittata

This Low Carb / Keto Pizza Frittata has all the delicious flavours of pizza … yum!
Serve it for breakfast, (lunch or even supper), it's sure to be a winner!

Ingredients
Serves Six (adjust as necessary)

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

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

Notes
Makes Servings: 6 – Per Serving:
Calories: 309 | Fat 22g | Protein 24g | Net Carbs 4.5g
*I appreciate in many countries (as I post this) eggs are in short supply and expensive ... so you may just want to keep this recipe in mind for a later date!
From an original idea here
Need help with weight/measurement conversion, see here

bunches of daffodils are quite plentiful in our shops and supermarkets at the moment,

who can resist a nice cheerful bunch of them😊

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

'Why Am I Waking Up at 3am?'

Mark Sisson writes:
"Whenever I write about sleep, I hear from a chorus of people who struggle to sleep through the night. Anecdotally, it seems a far more common complaint than difficulty falling asleep in the first place.

These complaints are one of three types:

People who have trouble falling asleep

People who sleep fitfully, waking multiple times throughout the night

Those who reliably wake once, around the same time most nights

Understandably, this is a hugely vexing problem. Poor quality sleep is a serious health concern. Not to mention, sleeping badly feels simply awful. When the alarm goes off after a night of tossing and turning, the next day is sure to be a slog. String several days like that together, and it’s hard to function at all.

I’m going to go out on a limb, though, and assert that waking up in the middle of the night isn’t always the problem we make it out to be. For some people, night-time wakings are actually something to embrace. As always, context is everything.

What Causes You to Wake Up In the Middle of the Night?

One of the most frustrating things about night-time waking is that there are so many possible causes. Sometimes the solution is as simple as practicing good sleep hygiene. Other times, medical help is in order. Still other times, the solution is something different entirely.

Transitioning to Lighter Sleep Stages

Sleep isn’t a uniform state of unconsciousness you slip into when it becomes dark and, theoretically, ride until morning. It’s a dynamic process that goes in waves—or more precisely, cycles—throughout the night.

There are four (or five, depending on how you slice it) stages of sleep:

Stage 1: light sleep, occurs right after falling asleep

Stage 2: deeper sleep

Slow-wave sleep (SWS): deepest sleep, a.k.a. Stage 3 and Stage 4 sleep

REM: lighter sleep where our more interesting dreams occur (although we can also dream in non-REM phases (Ref:1)

A single sleep cycle lasts about 90 minutes, during which you move from light sleep, through stage 2, into deep SWS, and back up to REM. Then down you go again, then back up, ideally at least four of five times per night.

Your sleep is also roughly broken into two phases over the course of a whole night. In the first half, you spend relatively more time in SWS. The second half is characterized by a higher proportion of REM sleep.

What does this have to do with night-time waking?

One possible explanation is that as you transition into lighter sleep — either within a single sleep cycle, or as you move from the first to the second phase—aches, pains, and small annoyances are more likely to wake you up. These can include medical issues like chronic pain, sleep apnea, restless leg syndrome, or GERD. Soreness from the day’s hard workout, noise or light from your environment, hunger, thirst, or being too hot or cold might rouse you from your slumber.

If you’re waking up multiple times at night, chances are that you’re experiencing physical discomfort that you’re not able to sleep through. Sometimes it’s obvious, but not always.

Was It Something You Ate Or Drank?

While individual studies have linked sleep quality to diet and macronutrient intake (high versus low carb, for example), they are mostly small and the results inconclusive. (Ref:2) Still, you might be able to look at your diet and identify a likely culprit. For example, if your sleep problems started after going carnivore or adding intermittent fasting, that’s an obvious place to start.

A food log can help you spot patterns, such as whether eating certain foods at dinner tends to correlate with poorer sleep. Alcohol and caffeine are big sleep disruptors as well, though you surely know that.

If you’re frequently waking up to pee, you might be overhydrating, especially in the evening. More seriously, it can be a symptom of diabetes or bladder, prostate, kidney, adrenal, or heart problems. Getting up once or twice to pee probably isn’t cause for alarm. It’s worth seeing a doctor if you’re getting several times or urinating much more at night than during the day."

Please read the rest of Marks original article here

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

Dear reader, within this blog you will find a variety of articles, studies, thoughts, music and recipes! It is presented in a magazine style - we hope something for everyone. Our main focus is about the Low Carb Higher (Healthy) Fat lifestyle, LCHF for short, and you can read/find out more about that here

All the best Jan

And we thought Trump was out to lunch.

 

Eddie

Avocado ... has lots of nutrients and good (healthy) fat !

Avocados are so good for us. Not only are they an amazing source of healthy fats but they are also rich in essential micronutrients like magnesium. Magnesium is responsible for more than 300 reactions in the human body, all of which are essential for keeping us alive, and as a single serve of avocado contains 7% of the recommended daily intake of magnesium, I think I will carry on eating them ...

"Here are 20 great reasons why you should fall in love with avocado too (if you haven't already!):

1. They fit all diets!
No matter what eating guidelines you follow, the humble avocado works for all!

2. They're nutrient dense
Avocados are packed with beneficial nutrients to enhance the nutrient quality of your meals.

3. Avocado makes an awesome spread
Substitute butter and margarine for a healthy spread of avocado. You'll boost your nutrient intake, and it tastes great!

4. Boost your fruit intake!
Not much of a sweet tooth? Avocados are actually a fruit, so they count towards your fruit intake!

5. You'll never need a substitute
Avocados are always in season so you can enjoy them all year round!

6. They're super versatile
Known for guacamole, dips, and other savoury dishes, yet avocados are appearing more and more in sweet dishes too. Think chocolate mousse, ganache, smoothies and ice cream!

7. They're low in sugar
They may be a fruit, but they contain less than 1g of sugar per ounce!

8. Avocados make great baby food!
They're firm enough for tiny fingers, yet mashable and soft enough to be gentle on gums. Rich in healthy fats, fibre, and other nutrients, it makes a great addition to your baby's first foods.

9. They're full of healthy fats
Over 75% of the fat content in an avocado is great for your heart! In fact, having more of these healthy unsaturated fats is better for your heart than eating low fat!

10. Avocado boosts your eye health
Avocados contain 81mg of lutein & zeaxanthin, antioxidants known to support eye health as we age.

11. An avocado is an edible bowl for your favourite fillings!
Simply cut an avocado in half, and fill with all sorts of things, from sauerkraut and salsa to diced roast vegetables, a few spoons of curry or bake an egg in it!

12. They nourish your brain and nervous system
A serve of avocado contains 3.5g of unsaturated fat required for healthy brain and nervous system development

13. They make a great fat substitute in baking!
Swap butter or coconut oil for pureed avocado. You won't taste it, trust us!

14. They make all things creamy and delicious!
Need something to be thicker, creamier, like say, a decadent chocolate mousse, or healthy banana thick shake? Add some avocado!

15. They'll keep your cholesterol on track!
Battling a cholesterol problem? Avocados are the richest known fruit source of phytosterols, a natural plant compound that competes with dietary cholesterol absorption.

16. Avocados contain nutrients essential for a healthy pregnancy
Containing folate, vitamin E, B vitamins, iron, choline, and fibre, they're great for both yourself and your growing baby throughout the entire pregnancy, from conception, birth and beyond.

17. They have more potassium than a banana!
Bananas are known for their potassium content, but per 100g, the avocado fruit contains 485mg of potassium, that's 127mg more than bananas!

18. They make a satisfying snack
All you need is a little sea salt, cracked pepper and a spoon!

19. There are plenty of ways to eat them
You can grill them, bake them, or eat them raw.

20. You can make ice cream with avocado!
A brilliant, dairy-free, vegan alternative to store-bought ice cream varieties, simply blend 1/2 an avocado and a squeeze of lime juice with 2 tbsp. of maple syrup and 1 cup of your milk of choice. Pour into ice block molds and freeze. Delicious!"
Most words above taken from original article by James Colquhoun here

cartoon from Christine's blog here

Do you like avocados?

If you don't like avocados (and not everyone does) how about these avocado substitutes see here

Related Posts

When Is An Avocado Bad, signs that may tell - see post here
Sail Away on a delicious Avocado Boat - see post here

Avocado Breakfast Burger - see post here

Dear reader, this blog brings a variety of articles and 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

Midweek Meal : Rustic Style Pork Casserole

We've been fortunate to enjoy some sunny, but cool days, recently and hopefully today (Wednesday) may be the same. I had some pork chops in the freezer, but they are now defrosting in readiness for a warming Rustic Style Pork Casserole, which Eddie and I will enjoy for dinner later ...

It's one of our favourites 😋

Ingredients

Serves two
2/3 pork chops (optional remove fat) and cut into small pieces
2 large leeks chopped
a hand-full of button mushrooms
1 large sliced carrot
1 table spoon of dried mixed herbs
Approx. 1 pint of gravy stock
Salt and pepper to taste.

Method
Clean, cut and place all ingredients in a casserole dish or earthenware oven proof pot with lid.

Pour over the stock and cook at 190º C /375º F / Gas Mark 5 for 90 minutes

( I usually stir the casserole every 30 minutes or so ... )

Check food is cooked through, then serve and enjoy

What could be easier, very low-carb, real food and tastes great.

Other recipes you may like
Lentil and Vegetable Minestrone Stew / Casserole, more details here
Mushroom Bourguignon with Celeriac Mash, more details here
French Farmhouse Country Chicken, more details here

this is an old image,

but while out walking on Sunday,

I saw some early flowering daffodils

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

'No chips with mine thanks!'

Sharing an article (and image) seen on Diabetes Diet Blog

"No chips with mine thanks!

After considerable number crunching a low carb colleague has come to the very reasonable conclusion that the worst food in the world for weight gain is the fried potato in its several incarnations.

In the USA French Fries are what we in the UK call Chips. In the USA Chips are what we in the UK call Crisps.

These are ubiquitous and difficult to avoid particularly if you eat in fast food restaurants. Even if you order a sandwich you may be given a side order of chips or crisps.

Tucker explains that the vegetable and seed oils that these items are fried in play havoc with the appetite control centres of your brain. This article serves as a reminder, since many of us may still be trying to keep to our New Year’s Resolutions, and why it would be better to avoid having them on your plate or hand in the first place. And just the one or two….who are you kidding?"

https://yelling-stop.blogspot.com/2021/10/whats-most-fattening-food.html

xx ~ oo ~ xx

You may also like to read this post ...

Root Vegetable Chips : Lower Carb Eating : See it here

Do you eat French fries/chips/crisps?

Have you tried kale chips or root vegetable chips?

Do please share your thoughts in the comments section below.

xx ~ oo ~ xx

This blog brings a variety of articles and 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

Monday Low Carb Menu - Two Choices !

Monday comes around again, I do hope you had a good weekend. Out and about on Sunday afternoon I spotted some early flowering daffodils, so nice to see and it made me smile 😊 ... but onto Monday and two recipe suggestions you may wish to try!

Pesto Pan Chicken

Juicy cherry tomatoes and shop-bought basil pesto make this easy one-pan chicken recipe is as fresh as it is irresistible.

Ingredients

Serves Four
2 tbsp olive oil
1 large onion, thinly sliced
200g smoked bacon lardons
1 red pepper, sliced
4 skinless free-range chicken breasts, each sliced into thirds
200g baby spinach leaves
250g cherry tomatoes, halved
100ml double (heavy) cream
2 tbsp fresh basil pesto, plus extra for drizzling

Small handful of fresh basil leaves to serve

Method

1. Heat 1 tbsp of the oil in a large sauté pan, then soften the onion for 5 minutes. Increase the heat, add the bacon and pepper, then fry until the bacon is crisp. Remove to a bowl using a slotted spoon.
2. Add the remaining oil to the pan, then fry the chicken for 5 minutes until golden. Return the onion, bacon and pepper to the pan. Stir in the spinach and tomatoes, then cook for 3 minutes more until the spinach has wilted and the chicken is cooked.
3. Pour over the cream and stir through the pesto. Warm through. Check the seasoning, then drizzle with extra pesto and scatter over the fresh basil leaves. Serve and enjoy.

From original idea here

Spinach & Artichoke-Stuffed Portobello Mushrooms

Stuffed mushrooms and spinach-artichoke dip come together in this quick vegetarian recipe. Serve these cheesy stuffed mushrooms with a big salad for a satisfying and healthy dinner. 

Ingredients

2 tablespoons extra-virgin olive oil
1 teaspoon garlic powder, divided
½ teaspoon ground pepper, divided
⅛ teaspoon salt, divided
4 large Portobello mushrooms (about 14 ounces), stems and gills removed (see Tip)
5 oz.. baby spinach, roughly chopped
14 oz. can artichoke hearts, rinsed, squeezed dry and chopped
2 oz. reduced-fat cream cheese, softened
¼ cup grated Parmesan cheese, plus more for garnish

Method

1. Preheat oven to 400 degrees F.
2. Combine oil, garlic powder, 1/4 teaspoon pepper and 1/8 teaspoon salt in a small bowl. Using a silicone brush, coat mushrooms all over with the oil mixture. Place on a large rimmed baking sheet and bake until the mushrooms are mostly soft, about 10 minutes.
3. Meanwhile, combine spinach and 1 tablespoon water in a large saucepan over medium heat. Cook, stirring occasionally, until just wilted, about 2 minutes. Drain as much water as possible from the spinach, then transfer to a medium bowl. Add artichokes, cream cheese, Parmesan and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt. Stir well to combine. Divide the mixture between the mushrooms and bake until hot, 7 to 10 minutes.

4. Serve with salad of your choice

Tip

To prepare mushroom caps, gently twist off the stems of whole Portobello's. Using a spoon, scrape off the brown gills from the underside of the mushroom caps. If you prefer, purchase mushroom caps rather than whole mushrooms.

From original idea 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

Ya Gotta Cry

 Eddie

'Fast Foods' you can eat on a low carb lifestyle

Sharing some words from an article by Franziska Spritzler, RD, CDE

12 Fast Foods You Can Eat on a Low Carb Diet
Though most items at fast food restaurants are high in carbs, there are several options that can fit into a low carb diet/lifestyle, including salads, bun-less sandwiches, and burrito bowls.

Sticking to a low carb diet when dining out can be hard, especially at fast food restaurants. That’s because these meals are often based on bread, tortillas, and other high carb items. Still, most fast food restaurants offer some good low carb options, and many items can easily be modified to fit your lifestyle.

Here are 12 fast foods you can eat on a low carb diet.

1. Sub bowls
To minimize carbs while keeping protein intake high, order your favourite sub sandwich in a bowl or as a salad.

2. KFC grilled chicken
Choose three pieces of grilled chicken with a side of green beans for a balanced meal that contains fewer than 10 g of carbs.

3. Coffee or tea with cream or half-and-half
If you prefer to drink coffee with milk or cream, ask for half-and-half, heavy cream, or unsweetened soy or almond milk.

4. Chipotle salad or bowl
Select a salad with meat, vegetables, salsa, and guacamole for a satisfying meal with 18 g of carbs, 9 of which are fibre.

5. Lettuce-wrapped burger
A bun-less burger wrapped in lettuce is a standard low carb, fast food meal. It’s high in protein, essentially carb-free, and available at many fast food burger establishments.

6. Buffalo wings
Choose non-breaded buffalo wings with traditional sauce, celery, and a few carrot strips to create a meal with under 10 g of carbs.

7. Bacon or sausage and eggs
Bacon or sausage with eggs provides very few carbs, reduces hunger, and helps you feel full for hours. Still, it’s best to limit your intake of processed meats, as they’re linked to an increased risk of heart disease and cancer.

8. Arby’s sandwich without the bun or bread
Arby’s is one of the largest fast food sandwich chains in the United States. Order an Arby’s sandwich without the bun or bread for a high protein meal within your target carb range.

9. Antipasto salad
Choose antipasto salad for a filling, low carb meal at an Italian fast food restaurant.

10. Subway salads
Subway is one of the most popular fast food sandwich shops worldwide. In recent years, the chain has been offering chopped salads that can be customized with protein and vegetables of your choice. Order a salad with meat, vegetables, and avocados for a delicious and satisfying Subway meal.

11. Burrito bowl
Choose a burrito bowl or “bare” burrito for the great flavour of a traditional burrito with very few carbs.

12. McDonald’s breakfast sandwich without the bread
McDonald’s is the most popular fast food chain in the world, with more than 38,000 restaurants worldwide as of 2023. At McDonald’s, order two Egg or Sausage McMuffins without the bread for a satisfying meal with 6 g or less of carbs.

The bottom line
Even if you only see high carb items on a menu, a delicious low carb meal can be created at most fast food restaurants by making simple substitutions.

Although fast food is certainly not as nutritious as the food you can prepare at home, it’s good to know what to order in case it’s your only option.

~ xx oo xx ~

The above is a snippet from Franziska's original article which you can read in full with all relevant links here

Two Recipes you may like to try ...

Cajun Chicken Lettuce Tacos and Carrot Fries - see details here

Smoked Salmon Appetiser with Lettuce Wrap - see details here

This blog brings a variety of articles and 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

'Eight things you may use every day but never knew their name'

Sharing an article (and images) from the BBC site which you may enjoy reading.  The only one I knew was 'the bumps on a raspberry' - how about you?

"There’s a good chance you’ve either seen or used an aglet today. You might even have waggled your minimus, or noticed your glabella in the mirror.

Like a drupelet or a ferrule, these are all names for things that play a part in everyday life - it’s just that we may never have needed to use their official titles before. By the time you reach the end of this article, BBC Bitesize aims to help you distinguish between a obelus and an octothorpe - even if you never use any of these words, ever again…

The gap between your eyebrows
If you feel comfortable doing it, touch the top of your nose. You’ll probably feel a small indentation. Immediately above that is the area of skin between your eyebrows.

Somewhere on this photo is a good example of a glabella

It could be a part of your face that you rarely think about it, but that patch of skin between the brows does have a name. It’s called the glabella, from the Latin term glabellus, meaning hairless, as it is usually a smooth, bald piece of skin.

The bumps on a raspberry
And not just a raspberry, this also applies to a blackberry. Each of those lumpy segments that cover the surface of these fruits is called a drupelet.

It comes from the word drupe, a fleshy fruit surrounding a single seed, such as a cherry. Each of the bumps on a raspberry or blackberry can be considered a small (as in teeny-tiny) drupe, so it’s known as a drupelet. Cute!

The bit at each end of your shoelace
Allowing the ends of our shoelaces to run free and fray would make threading them through the holes (or eyelets) in our shoes a fiddly, time-consuming task.

There are three aglets in this picture

It was certainly something which wasn’t going to put a delay to someone’s day in Ancient Rome. They were among the earliest people to place a small solid tip on the end of a lace or ribbon to make it easier to thread and tie them. Whereas plastic or metal is usually used today, back then they would have been made from glass or stone, but possibly metal too, such as brass or silver.

Nowadays, these tips are called aglets, and were once known as aiglets. The name comes from the French word aigulette, a form of aiguille which means ‘needle’ - think about how you thread a lace onto your shoe and the aglet does act like a kind of needle!

The real name for your little fingers and little toes
This one is short but sweet, just like our own little toes and little fingers. In anatomy, the smallest digits on our hands and feet, usually the outermost digits, are known as the minimus.

It also applies to zoology, so your pet dogs and cats have their share of minimus (or minimi in the plural) too.

The metal that connects an eraser to a pencil
The first patent for a pencil that also included its own eraser was made in the USA in 1858. Back then, the inventor enlarged part of the groove that housed the pencil lead, enabling the eraser to slot in.

We can all make mistakes, and that’s one of the reasons ferrules are in our lives

These days, we’re more likely to see a crimped metal tube that bridges the gap between the top of the pencil and the bottom of the eraser. It’s called a ferrule, and the name comes from a combination of the Latin ferrum (for iron) and verrel or virl, another Latin word which suggests a small bracelet known as a viriola. That’s a lot of language in one little tube.

The official names for the hashtag and the division sign
Social media must have done wonders for the hash sign, or hashtag (#). The symbol can be used to indicate the subjects people are talking about, and then helping others search for that topic.

Its history is linked with telecommunications, when the symbol was created to illustrate a button on a telephone keypad. Looking a little like a noughts and crosses board, the engineers who developed it needed to give it a name. The prefix Octo was chosen to reflect the eight points on the symbol, but another syllable or two was required to complete the name. In the end, the symbol became known as the octothorp (or octothorpe), although it remains something of a mystery where the 'thorp/e' part of the name originated.

And a division sign (÷)? That’s an example of an obelus symbol (there are other obelus symbols, which look slightly different to the one we recognise from our maths books). The Swiss mathematician Johann Rahn is credited with being the first to use an obelus this way in the 1659 book Teutsche Algebra. It’s not, however, a universal symbol for division - another example is the slash (/), also known as a solidus.

This article was first published in April 2022."

~  and I couldn't resist sharing this recipe suggestion ~

 Raspberry Chocolate Soufflé

Sugar free : Low Carb

Ingredients

Serves Four

4 large egg whites

60 ml (32 g) powdered erythritol

85 g (160 ml) fresh raspberries

1 tsp unsalted butter

14 g (25 ml) sugar-free baking chocolate chopped

more details here

This blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, funnies, 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

Chicken Escabeche, a tasty plateful which is full of flavour

What's for dinner tonight? Well, I'm thinking Chicken ... it's such a versatile meat, with a high level of good quality protein, as well as B vitamins, iron, copper and selenium. The dish I'm thinking about is Chicken Escabeche. What is Escabeche I hear you ask?

Escabeche is an internationally popular dish consisting of fried or poached meat or fish and various vegetables, served together in a flavourful vinegar sauce filled with herbs, spices, and onions.

So why not try this version which uses chicken thighs, it's a full-of-flavour recipe made with sherry vinegar, capers and sultanas. Depending on your preference it can be served with a hearty dollop of creamy mash (potato or lower carb swede) or seasonal vegetables. We like vegetables 😋

Ingredients

Serves Four (adjust to suit)
3 tbsp olive oil
8 pieces chicken thighs and/or legs
1 onion, finely chopped
1 celery stick, finely chopped
2 garlic cloves, crushed
1½ tsp coriander seeds
½ tsp sweet paprika
80ml sherry vinegar
350ml chicken stock
50g golden sultanas
1 tbsp capers
5g fresh parsley, roughly chopped
5g fresh mint, roughly chopped
30g toasted almonds, roughly chopped

Method

1. Preheat the oven to gas 6, 200˚C, fan 180˚C. Heat the oil in a large saucepan and fry the chicken to brown the skin. Cook each side for about 2 mins until golden brown and crispy. Remove from the pan and set aside.
2. In the same pan, fry the onion, celery and garlic for 5 mins until just softened and translucent and the garlic is fragrant but not browned. Add the coriander seeds and paprika and fry for another 2 mins.
3. Stir in the sherry vinegar and stock, bring to a gentle simmer, then stir in the sultanas and capers.
4. Transfer to a casserole dish, then add in the chicken pieces, skin side up to roast in the oven, uncovered, for 15-20 mins until simmering and the chicken is cooked through. Serve with the herbs and almonds scattered over.

From original idea here

For readers who may like to try a Vegetarian Casserole, how about Greengrocers Veggie Hotpot 😋

see it here

This blog brings a variety of articles and 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

It's February 2023

Time to say goodbye to January as we welcome February.

The February sunshine steeps your boughs and tints the buds and swells the leaves within.

William C. Bryant

As we welcome February, I think many readers will agree this month is mostly recognized for Valentine’s Day, which is on the 14th of February. Yes cards, flowers and chocolate sales go sky high! I wonder, will you be sending your Valentine a special card?

The month of February fluctuates between having 28 and 29 days per year. The 29th day only occurs every 4 years during leap years, and the next leap year will be 2024.

The length of February was finalized when Julius Caesar remade the Roman calendar and assigned the month 28 days and 29 days. In 713 B.C., February was officially added to the Roman calendar.

If you were born in February, your birthstone is an amethyst and your birth-flower is a violet or primrose.

The zodiac signs in February are Aquarius which is until February 18th, and Pisces, which is from February 19th.

Of all the words you can misspell, February is one of the most misspelled words in the English language.

The Saxons called February “Sol-monath” which means “cake month” because they would offer cakes to the gods during February.

In celebration of "cake month" and Valentines Day

I share a delicious low carb Chocolate Cappuccino Cake recipe idea

Ingredients

Chocolate Cake

90g ground almond

30g soya flour

5 big eggs

125g unsalted butter (softened)

150g xylitol (powdered)

100g dark chocolate 

1 tsp. baking powder

½ tsp. bicarbonate soda

Coffee cream

250g mascarpone cheese

200g whipping cream

4 tsp. instant coffee

3 tsp. powdered gelatine

4 tbsp. xylitol

Top layer

250g whipping cream

1 tbsp. xylitol (or more if you wish)

Instructions

can be seen here

~ Wishing you a happy February 2023 ~

We bring a variety of articles and recipe ideas to 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.

Just a reminder
It seems many of us are still experiencing problems with blogger, especially with comments going into the spam folder. 

A known blogger friend often leaves two or three comments on this blog some come through as normal while others go in the spam folder! Why I do not know, but do please check your spam folder daily.

All the best Jan

Did You Know !

It's the last day of January, so I thought let's have a 'Did You Know' post to end the month ...

Did you / do you know these seven facts?

1) Daniel Radcliffe was allergic to his Harry Potter glasses!
He had an allergy to nickel, and they were quickly replaced with hypoallergenic specs. Also, did you know that his glasses had no lenses? This was to stop the reflection from anything happening behind the scenes. The glass lens was added in post-production.

2) If you point your car keys to your head, it increases the remote’s signal range.
This works by using your brain to act as a radio transmitter.

3) If you cut down a cactus in Arizona, you’ll be penalized for up to 25 years in jail. It is similar to cutting down a protected tree species.

4) At birth, a baby panda is smaller than a mouse.

5) Violin bows are commonly made from horse hair.

6) A single strand of Spaghetti is called a “Spaghetto.”

7) Standing around burns calories. On average, a 150-pound person burns 114 calories per hour while standing and doing nothing.

you burn 160 calories doing 25 minutes walking

Related Posts to 7) above

Unusual Ways To Burn Calories - see here

This just may be the new keep fit - see here

Update on Advice for Physical Activity in Type 2 Diabetes - see here

xx ~ ooo ~ xx

This blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, funnies, 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

Baked Ratatouille with Butter Bean Mash : Makes a Colourful Dish

I know many readers are vegetarian, while others choose to eat meatless once or twice a week. Menu plans are always a personal choice. Today's recipe suggestion is for 'baked ratatouille with butter bean mash', a vegetarian dish full of flavour and goodness, which can be easily adapted for meat (or fish) lovers. Just add chicken/sausages/fish etc. of your choice!

It's a spin on the classic French stew, this healthy traybake is the perfect choice for getting more veggies into your diet. Roasting the veg allows them to develop rich flavours that go perfectly with the creamy butter bean mash. It is nice served with fresh basil leaves.

Ingredients
Serves Four
2 courgettes (zucchini), sliced into 1cm rounds
3 peppers, de-seeded and cut into bite-sized chunks
3 red onions, thickly sliced
250g salad/vine tomatoes, roughly chopped
2 tbsp olive oil
2 tbsp herbes de Provence
3 garlic cloves, unpeeled
400g tin chopped tomatoes
2 x 400g tins butter beans, drained and rinsed
10g fresh basil

Method
1. Preheat the oven to gas 6, 200°C, fan 180°C. Toss the courgettes (zucchini), peppers, onions and salad/vine tomatoes with 1 tbsp oil, the herbs and garlic in a large roasting dish; season. Bake for 15 mins, then stir in the tinned tomatoes. Bake for 20-25 mins until the veg is tender.
2. Scoop out the garlic and squeeze into a saucepan, discarding the papery skins. Add 50ml water, 1 tbsp oil and the beans; heat through over a low heat for 5 mins. Mash or blitz in a food processor until thick and creamy, adding a little more water if needed.
3. Divide the mash between 4 plates and spoon over the ratatouille. Tear over the basil leaves to serve.

Nutrition Per Serving

Fat 10g Carbohydrate 33.7g Protein 12.6g Fibre 9.8g Salt 0.4g
From original idea here

This blog brings a variety of articles and 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

Happy Sunday

Is it me or do the days seem to pass by more quickly?

Today will be the last Sunday in January 2023.

It's been a mixed bag of weather this month, but I'm pleased to say that ...

some January snowdrops have been spotted 😊

On cold or cooler days they are nice to see

We've enjoyed some lovely family time these past few days,

but today we are planning a more quiet day.

... and chicken is on the menu for dinner later😋

~ whatever your Sunday plans are, have an enjoyable day ~

All the best Jan

Health Benefits of Hugging

Becca Marsh writes

"Hugging is one of life’s most important acts between humans. We hug when we are sad, joyful, and happy, but why do we feel the need to hug someone? Is it for emotional support, or is it human nature?

It has been proven that hugging has health benefits as well as being comforting, so in this article, we’ll look at six health benefits of hugging.

Hugs help reduce stress and anxiety.
If someone is experiencing something unpleasant or upsetting, our natural reaction is to hug them and give them comfort. But this doesn’t just benefit the person needing the hug. Physical touch is proven to reduce stress levels and calm the person, but it also works the same for the person giving the hug.

Watching someone you care about experience pain is upsetting, and by hugging or holding the person, you are sympathizing with them and showing affection. This will also make you feel better and more relaxed about the situation.

Hugging can be a calming experience, and feeling another human’s touch can alleviate stress. It can make you feel happier, which leads to a healthy mind.

Hugging helps children develop healthy brains.
Children need to experience hugging during their upbringing, as not only is it comforting, but it helps them grow.

Human contact, such as hugging, helps children develop a healthy and strong brain through sensory development. Hugging is one of the most positive sensory-stimulating things that children need to help their brains grow.

Studies of children who have grown up in orphanages where hugging is practiced less show an increased level of cognitive development issues and lack of developed motor skills.

The Genetic Psychology Monographs published a study that demonstrated that infants that received 20 extra minutes of physical touch through hugging scored higher in developmental assessments. Infants who received fewer hugs during this period of ten weeks showed dramatically lower development in the brain.

This being said, only certain types of gentle and affectionate touches helped the brain develop, hugging being the most effective.

We need four hugs a day to survive.

Not only as children do we need hugs to help growth, but as adults too.

Studies have shown that unlimited hugs a day will do us good. According to family therapist Virginia Satir, it is essential to our existence and to lead a happy life. Her famous quote is a guideline for the impact a certain amount of hugs per day will have on the average adult human.

“We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.”

It is important that we hug to improve communication skills, build trust and reduce stress. Satir quotes that four hugs a day will help us survive, which might seem like a lot to most people with busy lives.

Hugs can speak a hundred words.
Hugging is a form of comfort and communication when words can’t be said. We find comfort in hugging because we feel a bond and safety, which is often linked back to our development as a child. It is important for parents to hug children as it helps them to associate hugging with comfort and safety, which is important throughout life. Hugging builds trust; by taking a person into your arms, you are choosing to be close to them and to connect. This connection allows someone to communicate feelings with someone through touch.

There are many different types of hugs, some more intimate than others and some more comforting than others. Hugs can say hundreds of words, just from where you choose to touch, or the physical strength of a hug.

In romantic relationships, a hug with a hand around the waist could be more intimate than a hug around the chest. Strong embracing hugs can represent joy or strength between you, whereas hugging whilst looking into each other’s eyes could be more romantic. It is important to hug to communicate these feelings with one another, and it can be a healthy way of showing your love to one another, as well as receiving comfort.

Hugging improves blood pressure.
It has been proven that hugging can help your heart keep healthy. A study between romantic partners showed that hugging could lower cardiovascular activity.

The study involved 66 African Americans and 117 Caucasian romantically involved or co-habiting couples. The experiment allowed half the couples to hold hands and hug whilst watching a ten-minute romantic video, and the other half weren’t allowed physical contact with their partners. The couples that could touch showed lowered blood pressure levels as they became relaxed and felt loved.

As a result, it shows that couples who have affectionate relationships will naturally have lowered blood pressure, which is better for your heart. Feeling relaxed with someone or associating a loving touch with someone will not only relax you but make you happier.

Hugs boost your immune system.

A hug a day keeps the doctor away! The hormone Oxytocin is released when we hug. Higher levels of Oxytocin can reduce inflammation and help wounds heal faster.

A study published on December 19, 2014, monitored 404 healthy adults to see how hugging affected their health. The study showed that people with stronger communities and friendship groups on average received hugs on a more regular basis. These patients also suffered minor symptoms of common colds, unlike others in the study who had less support and more severe symptoms.

The outcome was that if you have a supportive network and receive lots of hugs, then you are less likely to get ill, as your mental health and immune system are boosted. This was also reflected when the participants with better support groups became sick, they on average, healed faster than those with less of a community.

There is also the added factor that by hugging, you are exposing yourself to mixed bacteria and germs and therefore naturally building up your immune system.

In Conclusion
Hugging is a natural human form of communication between one another when we want to express a feeling. This could be because of joy, sadness, or affection, and these are all important reasons why we need to hug. Expressing these feelings and building trust with other humans leads to a healthier life. Hugging is integral to our development and health as humans."

Words above with relevant links can be seen here

~ happy weekend wishes to all readers ~

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

Dear reader, within this blog you will find a variety of articles, studies, thoughts, music and recipes! It is presented in a magazine style - we hope something for everyone. Our main focus is about the Low Carb Higher (Healthy) Fat lifestyle, LCHF for short, and you can read/find out more about that here

All the best Jan

Blueberries ... did you know !

Blueberries, in the popular press, blueberries have reached superstar status in terms of their unique health benefits, and with flavours that range from mildly sweet (cultivated) to tart and tangy (wild), blueberries are nutritional stars bursting with nutrition and flavour while being very low in calories.

Blueberries are the fruits of a shrub that belong to the heath (Ericaceae) family. They grow in clusters and range in size from that of a small pea to a marble. They are deep in colour, ranging from blue to maroon to purple-black, and feature a white-gray waxy "bloom" that covers the berry's surface and serves as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds. Blueberries are at their best from May through October when they are in season.

History

Blueberries hold a special place in the foods of North America, since more species of blueberries are native to North America than any other continent. While low-bush berries are native to other parts of the world — including Europe, the Mediterranean and Asia — high-bush berries were originally found almost exclusively in North America. To this day, the United States cultivates and supplies over half of all blueberries on a global basis. The next largest percentage of world production — about 30% — also belongs to a North American country, Canada.

Cultivation of blueberries was widespread among the Native American tribes throughout North America. European colonists learned about blueberries thanks to these Native American traditions and brought blueberry species back to Europe. Yet commercial cultivation of blueberries in Europe has been a relatively recent phenomenon limited to the 20th and 21st centuries. Thanks to increasing cultivation in the Southern Hemisphere — including South American countries such as Chile, Argentina, and Uruguay as well South Africa, New Zealand and Australia — fresh blueberries are now enjoyed throughout the year on many of the world's continents.

How to Select and Store
Choose blueberries that are firm and have a lively, uniform hue coloured with a whitish bloom. Shake the container, noticing whether the berries have the tendency to move freely; if they do not, this may indicate that they are soft and damaged or moldy. Avoid berries that appear dull in color or are soft and watery in texture. They should be free from moisture since the presence of water will cause the berries to decay. When purchasing frozen berries, shake the bag gently to ensure that the berries move freely and are not clumped together, which may suggest that they have been thawed and refrozen.

Before storing remove any crushed or moldy berries to prevent the rest from spoiling. Don't wash berries until right before eating as washing will remove the bloom that protects the berries' skins from degradation. Store ripe blueberries in a covered container in the refrigerator where they will keep for up to 3 days. If kept out at room temperature for more than a day, the berries may spoil.

Ripe berries can also be frozen, although this will slightly change their texture and flavour. Before freezing, wash, drain and remove any damaged berries. To better ensure uniform texture upon thawing, spread the berries out on a cookie sheet or baking pan, place in the freezer until frozen, then put the berries in a plastic bag for storage in the freezer.

Tips for Preparing Blueberries
Fresh berries are very fragile and should be washed briefly and carefully and then gently patted dry if they are not organic. Wash berries just prior to use to not prematurely remove the protective bloom that resides on the skin's surface. If you know the source of either wild or organic berries try not to wash them at all.

When using frozen berries in recipes that do not require cooking, thaw well and drain prior to using.

Blueberries retain their maximum amount of nutrients and their maximum taste when they are enjoyed fresh and not prepared in a cooked recipe.

Do you like blueberries?  Eddie and I enjoy them simply served with double (heavy) cream. 

You may like to try this recipe

Blueberry and Cinnamon Omelette, it's low carb, see it here

This blog brings a variety of articles and 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