Words for Sunday ... 'This Yule'

~ Happy Sunday Wishes ~

and the Fourth Sunday in advent

words from This Yule seen here

All the best Jan

"Happy Saturday before Christmas" : Supper Ideas

"Happy Saturday before Christmas! 🎄✨

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

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

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

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

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

Baked Salmon and Leek Parcel

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

Ingredients

Serves Two

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

85g mascarpone

1 tbsp chopped dill plus 1 tsp

2 skinless salmon fillets

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

2-3 tsp capers

spinach wilted, to serve (optional)

Method

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

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

From idea seen here

Pizza Frittata - It's Low Carb

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

Ingredients
Serves Six (adjust as necessary)

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

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

Need help with weight/measurement conversion, see here

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

Oven-Baked Mexican Quinoa Casserole : See here

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

All the best Jan

Have you ever wondered ... Christmas or Xmas ?

Christmas is also sometimes known as Xmas. Some people don't think it's correct to call Christmas 'Xmas' as that takes the 'Christ' (Jesus) out of Christmas. But that isn't right! (The word Christmas comes from Christ-Mass, the Church service that celebrated the birth of Jesus.)

In the Greek language and alphabet, the letter that looks like an X is the Greek letter chi / Χ (pronounced 'khee' rhymes with 'key' or 'kye' rhymes with 'eye') which is the first letter of the Greek word for Christ, Christos (χριστός), which means 'the anointed one' or 'the chosen one'. Jesus is sometimes called the Christ, Jesus Christ, Christ Jesus or just Christ by Christians (people who follow Christ or Jesus) as a way of recognising that they believe Jesus is God's son. (Christos is the Greek version of the Hebrew word 'Messiah' (מָשִׁיחַ), which is another name/title used for Jesus by Christians.)

The early Christian church used the first two letters of Christos in the Greek alphabet 'chi' and 'rho' to create a monogram (symbol) to represent the name of Jesus. This looks like an X with a small p on the top: ☧

Monks and other early Christian writers also used X as a 'shorthand' for Jesus or Christ in documents, as the words Jesus or Christ were used quite a lot. Using X instead of Jesus or Christ saved them a lot of time and ink. Shortened divine names or titles are known as 'nomina sacras' and have been used for many hundreds of years. It's also thought some people used them as they the full names were holy and so they were unworthy to write them; so using an abbreviation was more respectful.

Another use of X to mean Jesus/Christ comes from the symbol of a fish which is sometimes used by Christians (you might see a fish sticker on a car or someone wearing a little fish badge/pin). This comes from the time when the first Christians had to meet in secret, as the Romans wanted to kill them (before Emperor Constantine became a Christian). Jesus had said that he wanted to make his followers 'Fishers of Men', so his followers started to use that symbol.

When two Christians met, one person drew half a basic fish shape (often using their foot in the dust on the ground) and the other person drew the other half of the fish. The Greek word for fish is 'Ikthus' or 'Ichthys'. There are five Greek letters in the word. It can also make up a sentence of Christian beliefs 'Ie-sous Christos Theou Huios So-te-r' which in English means "Jesus Christ, Son of God, Saviour". The second letter of these five letter is X or Christos!

So X has been used to mean Jesus/Christ for over 1000 years; and it's also completely fine to use Xmas to mean Christmas; but it should still be pronounced 'Christmas' rather than 'ex-mas'!

Words above taken from article seen here

Of course there is also the question . . .

Merry Christmas and/or Happy Christmas ? . . . read more here

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

All the best Jan

Christmas Chocolate Log With Blueberries : A Low Carb Recipe Idea

Sharing this very nice low carb chocolate log recipe, with added blueberries. It could be perfect for an alternative Christmas (or New Year) dessert.

Ingredients

1 cup Almond flour
3 Eggs
50g Butter
¼ cup Psyllium husk*
½ cup Coconut cream
¼ cup Cocoa
1 tbsp. Natvia (or sweetener of your choice)
1 tbsp. Vanilla essence

Filling

250g cream cheese
50g Butter - melted
1 tbsp. Natvia (or sweetener of your choice)
1 tbsp. Vanilla essence
½ cup blueberries or sliced strawberries

Instructions
Combine almond flour, psyllium husks, cocoa, and natvia/sweetener. Add melted butter, beaten eggs and coconut cream. Mix well. Lay a lamington (baking) tray (30x20cm) with oiled/ greased greaseproof paper. Press mixture onto paper and bake at 180 c for 15 minutes. Remove from oven and cool slightly. While still warm lift paper/cake out of tray and lay on a clean tea towel, paper side on the tea towel.

Roll gently and leave to cool completely. Mix filling ingredients. When the roll is cool, very gently unroll. Spread filling on cake and spread with blueberries/strawberries. Gently roll again pressing the paper as you do.

*Psyllium husk acts as a binding agent, moisture retainer, and structure enhancer in baking, particularly in gluten-free recipes.

Serves 10.
Carbs per serving 2.9

Thanks to Julia for this recipe idea here
If you should need help with weight/measurement conversion see here

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

All the best Jan

Inside Six Christmas Crackers

Just imagine Christmas Dinner is almost ready!

The table is laid, the tree is glittering in the background and there waiting on the table are this years Christmas Crackers waiting to be pulled!

It's tradition in our family to always have crackers ... cue the paper hats and of course the jokes! Will they be good ones or groaners!

🎄🎄🎄🎄🎄🎄

In todays post aptly titled 'inside six Christmas Crackers' I'm sharing six jokes that could just be inside the Crackers this year!

How does Good King Wencelas like his pizzas?

 Deep pan, crisp and even!

Why are Christmas trees bad at knitting?

 They always drop their needles!

What do you get if you eat Christmas decorations?

 Tinsilitus!

Which athlete is the warmest at Christmas?

 The long jumper!

What kind of ball doesn’t bounce?

 A snowball.

What did Rudolph say after he crashed the sleigh?

 Oh, deer!

Well, are you chuckling, or groaning? Perhaps a mixture of both!

Have you got a favourite?

~ Enjoy your day~

All the best Jan

Braised beef with red wine and cranberry ... a seasonal dish

When using cranberries it means it's Christmas! I'm sharing this lovely seasonal dish which can be left to bubble away, filling the kitchen with some wonderful and comforting aromas.

Ingredients

Serves 4
1kg braising steak
3 onions ( I usually use red ones)
300ml red wine
300ml stock
3 rounded tbsp cranberry sauce (check sugar/carb content if using shop bought)

Method
1. Cut the meat into large slices, about 8cm square. Tip 2 tbsp flour with some salt and pepper into a large food bag, add the beef and shake to coat the pieces. Thinly slice the onions.
2. Heat 2 tbsp olive oil in a large heavy-based pan. Add the beef and fry on all sides until evenly browned. You may need to do this in two batches. Remove to a plate.
3. Heat 1tbsp oil in the pan if you need it, then add the onions and fry quickly for 5 minutes until tinged brown. Return the beef to the pan and add the wine and stock. Bring to the boil, stirring to scrape up the juices. Sprinkle with salt and pepper.
4. Reduce the heat, cover tightly with a lid and cook at a gentle simmer for 1hr 30mins until the beef is tender. Stir in the cranberry sauce, taste and add more seasoning if necessary. Simmer for a further 5 minutes and serve with vegetables of your choice. Some may choose mashed potato, others may choose mashed swede which is a lower carb alternative... fine green beans are also nice.
Original recipe idea from here

For readers who may prefer a vegetarian dish
How about Somerset Stew here or Vegetable Stew here

wishing you happy days ~ enjoy the season

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

All the best Jan

'The diet that could cut dementia risk by almost 25%'

Studies suggest one particular diet could make you far less likely to develop dementia

Almost one million people in the UK live with some form of dementia.

Worldwide, cases are expected to almost triple from 2019’s figure of 57 million to 153 million by 2050, in line with the growth and aging rates of the global population.

There’s no cure for the different brain diseases that cause dementia. However, a 2023 study – the largest of its kind – suggested a certain diet could protect against the condition.

A team of scientists from leading universities in the UK, Australia and Sweden analysed data from 60,000 British people to find out whether a Mediterranean diet offered protection against dementia. Using information from the UK Biobank, they measured participants’ adherence to a Mediterranean diet and how many developed dementia over the course of a decade.

“We found that the individuals whose diets more closely matched the features of a Mediterranean diet had a much lower risk of developing dementia,” says Dr Oliver Shannon, a lead author of the study and a lecturer in nutrition and ageing at Newcastle University. “On average, people who had a high (compared to low) adherence to a Mediterranean diet had about a 23% lower risk of developing dementia.”

Even those who have a higher chance of developing the condition because of their genetic risk could benefit by roughly the same rate, the researchers found.

Key foods

So, what is a Mediterranean diet exactly? Broadly speaking, it includes lots of fruits, vegetables, legumes and pulses, as well as nuts, whole grains, fish and unsaturated fats such as olive oil. It also involves moderate amounts of dairy (cheese and yoghurt mostly) and small quantities of meat and saturated fat, such as butter.

There are various technical definitions of a Mediterranean diet, which can slightly differ. So, to make this study as accurate as possible, scientists used two types of scoring systems (Mediterranean Diet Adherence Screener and Mediterranean diet Pyramid).

Shannon says the findings suggested the following offered the most potential protection against dementia:

• Olive oil as the main cooking fat
• At least 400g of vegetables per day (5 x 80g servings), with at least 200g of this consumed raw or as salad
• At least 240g of fruit per day (3 x 80g servings), including no more than 100ml of natural fruit juice
• Less than 100–150g of red or processed meat per day
• Less than 12g of butter or margarine per day
• Fewer than one sweet, fizzy drink per day
• One small glass of wine (125ml) per day
• At least 3 x 150g servings of legumes each week
• At least 3 x 100-150g servings of fish or shellfish each week, ideally including at least one portion of oily fish
• Fewer than three servings per week of shop bought cakes, cookies, pastries, or desserts
• At least 3 x 30g servings of nuts per week
• Consuming more poultry than red meat
• At least two servings each week of dishes made with a sauce base of tomato, onion, leek, or garlic and simmered with olive oil

No single food on its own reduced the risk of dementia, Shannon says. Rather, they all probably worked together.

“The data suggests that all of the components are important in their own right. It’s an amalgamation of all the different benefits of lots of different things.”

The study looked at the impact of the Mediterranean diet on dementia as a whole, as opposed to separating out specific types such as Alzheimer’s disease. “But there are other studies which have suggested eating a Mediterranean diet is probably good for reducing Alzheimer’s risk,” Shannon points out. “We don't have as much evidence for other sub-types of dementia like vascular dementia, but we might expect that a Mediterranean diet would help protect against them as well.”

How does this diet protect against dementia?

Prof David Lewellyn from the University of Exeter Medical School says the UK Biobank study is one of many that suggests a link between diet and dementia. Plenty of other studies have also found that diets which incorporate the Mediterranean diet or are very similar – such as DASH and MIND – may have protective effects.

While scientists don’t fully understand why these diets benefit brain health, there’s a common theme among them all which gives us some clues.

“These diets are all high in fruits, vegetables, whole grains and healthy fats,” Lewellyn says. “They are also low in processed foods, red meat and saturated fats.”

It is known that chronic conditions like cardiovascular disease and type 2 diabetes increase the risk of developing dementia. One theory is that because a Mediterranean diet reduces the risk of developing these conditions, it also reduces the risk of dementia, Shannon says.

Some research findings also show that some of the foods involved in a Mediterranean diet have anti-inflammatory and antioxidant effects. This is because they contain compounds that protect against cell damage, and so could benefit the brain directly.

“There have been some studies suggesting that consuming a Mediterranean diet might help slow the rate of brain atrophy [degeneration] over time,” Shannon says.

Can diet slow the onset of dementia?

Eating healthily from a young age may carry important benefits, “because the brain is still developing during childhood and adolescence,” Lewellyn explains. “Eating a healthy diet during these developmental years probably helps to lay the foundation for a healthy brain later in life.”

But it's never too late to start: “Even small changes to your diet in later life may help to protect against dementia.”

That said, there’s currently no evidence that changing our diet will slow or halt the progression of dementia once it’s been diagnosed. And while mounting research suggests diet may reduce your chances of developing it, there are no guarantees.

“It is not possible to conclude definitively that changing your diet will necessarily reduce your own individual risk of dementia,” Lewellyn says. Genetics, lifestyle and other factors also play an important role.

“However, making improvements to your diet is likely to improve your health and wellbeing and is a promising strategy to reduce your risk.”

How easy is a Mediterranean diet to follow?

The Mediterranean approach to eating is popular and involves a wide range of foods that many people enjoy. That said, it can be challenging to eat this way all the time if you're unable to cook most of your meals from scratch. Luckily, there's plenty of advice available online, which can help you make it work for you.

With its emphasis on fruit and vegetables, grains, nuts, seeds and seafood, the Mediterranean diet might seem costly, but as Shannon points out, “that can be partly offset by choosing frozen and tinned varieties of these foods.”

To create Mediterranean dishes on a budget, you could turn tinned pulses into dishes such as a chilli bean stir fry or a bean salad. It could also help to make the most of wallet-friendly ingredients such as red lentils which are widely used in Mediterranean cooking. Tinned fish is an ideal way to make sure you’re including seafood in your meals without bumping up the cost of your grocery shop, and can be used in quick, simple dishes like sardines and kale with pasta.

To boost your nut and seed intake, keep jars of them on the kitchen worktop and sprinkle into your cereal, soup, salads and casseroles or simply slather a nut butter onto a slice of wholemeal toast.

Originally published May 2023
Words above from article seen here

See also my earlier post from September 2023 here

Please be aware that articles within this blog (and any comments) are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. 

Always take account of your personal circumstances, needs, illnesses and medication you may be taking. If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

Sunday Thoughts ... may you find joy in your day

My wish for you this Sunday ... may you find joy in your day

~ Happy Sunday Wishes to all readers ~

and the Third Sunday In Advent

All the best Jan

Did You Know ?

The weekend is here, and I thought let's have a 'Did You Know' post - as the word weekend has seven letters - here are seven (random) did you know facts!

1. The Bagheera kiplingi spider was discovered in the 1800s and is the only species of spider that has been classified as vegetarian.

Yes, the world's only vegetarian spider, is called Bagheera kiplingi. Instead of spinning webs to trap prey, it jumps around acacia trees, stealing the protein-rich Beltian bodies that ants protect.

2. Adult cats only meow at humans, not other cats. Kittens meow to their mother, but once they get a little older, cats no longer meow to other cats.

Cats tend to meow mostly when they are around humans, but does this mean that they only meow at humans? A cat will meow a lot toward their owner, but adult cats do not normally meow at each other to communicate. During lactation, a mother cat can meow at her kittens, and the kittens also meow to their mom. More to read here

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

Well, that is standing but did you know, that although you might not relish the idea of doing household chores, research claims that dusting, vacuuming and mopping with gusto are as good for you as any session at the gym.

So if you don't have time to pump weights at the gym or attend Pilates classes, then substitute them with everyday household tasks or jobs in the garden. They will stretch and tone your muscles, and you'll burn up to 315 calories an hour - that's more than twice as many as you would sitting in front of the television. More to read here

4. Researchers have found that flossing your teeth can help your memory. Flossing prevents gum disease, which prevents stiff blood vessels, which cause memory issues.

Read more about this here, and happy flossing!

5. More tornadoes occur in the United Kingdom per square mile than in any other country in the world.

When people think of tornadoes, they often picture the towering, destructive twisters that sweep across the central United States. While the US is indeed home to some of the most powerful tornadoes on Earth, the UK is no stranger to these swirling columns of air. In fact, the UK experiences more tornadoes per square kilometer than the US, making it an unexpected hotspot for these dramatic weather events.

Read more here

6.The Guinness World Record for the longest time spent searching for the Loch Ness Monster is held by Steve Feltham, who camped at Loch Ness for 25 years.

The legend of the Loch Ness Monster (Nessie) dates back to the Middle Ages when Irish monk St Columba is said to have encountered a creature in the Ness, a river that flows from Loch Ness.

Steve Feltham has dedicated his life to solving the mystery of the Loch Ness Monster. He gave up his job and sold his home in Dorset to move to Dores on the shores of the loch in 1991. Mr Feltham made his first sighting of something unexplained within his first year of his search, and had hoped to make further sightings soon after. . .

Have you ever wondered about this legend? Does Nessie exist?

More to read here

7. Santa Claus was issued a pilot’s license by the U.S. government in 1927. They also gave him airway maps and promised to keep the runway lights on.

Yes back in 1927 Santa Claus received an aeroplane pilot's license from the Assistant Secretary of Commerce. The old saint called at the Commerce Department in Washington, US where he received an aeroplane pilot's license from Assistant Secretary of Commerce for Aeronautics William P. MacCracken.

More to read here  

I believe it's possible to follow Santa's journey around the world once he starts his journey on Christmas Eve, watch it here

Reduce your Christmas stress, think RUDOLPH!

More to read here

I hope you enjoyed these seven facts - did you know any of them?
Do please share your thoughts in the comments.

xx ~ ooo ~ xx

This blog is presented in a magazine style and 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

Chickpea and Chestnut Loaf : Vegetarian

I do bring a variety of recipes to the blog and this flexible nut loaf recipe makes a great (vegetarian) centre-piece for the festive season, and it's the perfect size for a small gathering or to serve to a few vegetarians as part of a wider group. Feel free to swap the chickpeas for beans; e.g. black beans, borlotti or cannellini will all work.

For this recipe you will need a small (1lb) loaf tin and a food processor.

Ingredients

Serves Four

20g/¾oz butter, plus extra for greasing
1 leek, finely sliced
½ onion, finely chopped
400g tin chickpeas, drained
75g/2½oz mixed nuts, such as almonds, peanuts and walnuts
1 heaped tsp miso or yeast extract
1 free-range egg, beaten
50g/1¾oz cooked chestnuts
1 small apple, grated
30g/1oz panko breadcrumbs
1 tsp dried sage
1 tsp dried thyme
1 tsp dried parsley
salt and freshly ground black pepper
To serve

mashed potatoes or carrot and swede mash, green veg and gravy

Method
1. Preheat the oven to 180C/160C Fan/Gas 4. Grease and line a small loaf tin with baking paper.
2. Heat the butter in a large frying pan over a medium heat. Add the leek, onion and a pinch of salt and cook for 5–7 minutes until soft but not browned.
3. Meanwhile, add two-thirds of the drained chickpeas, the nuts, miso, egg, chestnuts, apple, breadcrumbs and dried herbs to a food processor. Pulse until smooth.
4. Tip the mixture into a large bowl and add the cooked leek and onion and the rest of the chickpeas. Season well with salt and pepper and mix thoroughly.
5. Transfer to the lined loaf tin, pressing firmly into the tin, then smooth out the surface.
6. Bake for about 35 minutes or until firm to the touch. Leave to cool slightly in the tin before removing and slicing.
7. Serve with mashed potato or carrot and swede mash, green veg and gravy.

Recipe tips
i) To make this loaf ahead and freeze, put the uncooked mixture in a resealable bag, smoothed flat (for easy storage and faster defrosting) in the freezer. Defrost at room temperature (or overnight in the fridge). When ready to cook, tip into the lined tin and bake as directed.

ii) The loaf can be eaten cold or reheated in the microwave. If you don't have a microwave, place slices in an ovenproof dish and heat in the oven until piping hot, covered with kitchen foil, so it doesn't dry out.

iii) Any leftover nut roast is delicious in warm sandwiches or toasties with red onion chutney and a bit of your favourite cheese.

From an idea seen here

You may also like to read this post

Happy Low Carb Christmas Tips here

~ time to bring out the Festive seasons oven gloves ~

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

All the best Jan

Suggestions to help lower your grocery bill

I'm sure we are all finding prices are going up and up! However, there are a few ways to help you spend less on groceries and still put nutritious meals on the table. Have a look at these suggestions, they could help you cut back on costs at the grocery store/supermarket!

Make a plan

This is hard to quantify, but planning helps save you money for many reasons. Making a grocery/shopping list helps you avoid impulse purchases that add up. You’re more likely to use what you buy and what you already have on hand — which helps cut back on costs more. Researchers estimate that, on average, households throw away about 30% of the food they buy.

Having a dinner plan (plus a few lunches and breakfasts) for the week also helps you cook more at home and pass up takeout or other more expensive options on busy days. It doesn’t have to be complex, but having a few recipes written down and then shopping for those ingredients is a great strategy to help you save money at the store.

Be picky with produce
It's always a good idea to eat plenty of fruit and vegetables but they can sometimes be expensive. Choosing frozen, canned or dried fruits and vegetables is a great way to save money and still get vitamins, minerals, fibre and antioxidants into your diet.

Search for sales
Some of us are already adept at using coupons and looking through the weekly sale flyers. But if you don’t currently, it’s not too late to start. Most grocery stores offer discounts throughout the store. Combine those with coupons, and you could save quite a bit. One good strategy is to look at what’s on sale first, then add some of those foods into your meal plan for the week!

Check unit prices
If you don’t know what a unit price is, you should! It’s located on the shelf next to the price for the item and allows you to better compare sizes and different brands.
It might make sense to buy the bigger box, which will cost more at the time but is going to be cheaper per pound than the smaller box. Unit prices show you the cost based on weight, and smaller sizes often cost more.

Rethink your protein
Protein-rich foods like meat, poultry and seafood tend to be some of the more expensive foods on our plates. There are ways to see some smart savings here without giving up meat (if you don’t want to!). It’s true that many plant-based proteins, like beans and tofu, are cheaper than meat. Trying a meatless meal or two might help you save some money.

Choosing less expensive cuts of meat helps too. Choosing ground meats, top round steaks, or chicken thighs (vs. breasts) are ways to help cut costs. Talk to your butcher or compare prices to save. Since protein is pricey, if you have the freezer space, it may make sense to stock up when it’s on sale. Then just freeze, and thaw when you’re ready to cook.

Know what expiration dates mean
The dates you see on food packages often represent quality standards, not safety.
Other than infant formula, which does get a safety date, foods are listed with “best if used by,” “sell-by,” “use-by,” or “freeze-by” dates that indicate freshness and quality. Check those dates, both at the store and at your house, to ensure what you’re buying is fresh and that you’re using up older products first. Paying attention to dates can help save you money since you’re eating up food when it’s freshest.

Shop your pantry and freezer
Sometimes when it seems like there isn’t anything to eat in the house, there is. Turning to what you have before you make a list and shop can help you save money, since you’re using what you’ve got. It might take a little more effort — maybe you’re not really sure what to make with that box of pasta, or you’ve had a bag of broccoli languishing in your freezer — but using these building blocks to tackle one meal can help keep costs down. Taking inventory also helps you use up foods before they do spoil.

Buy in bulk (when it makes sense)
This can be especially helpful for large families who need to stock up on a lot of food. Even if you’re not cooking for a crowd, you may find that it makes sense to buy certain staple foods in bulk because of the significant cost savings.

Switch your store
Many of us are loyal to our grocery store, but switching it up can help you save on your grocery bill. Depending on sales, you may want to mix up where you shop. Not everyone has the ability to shop at different stores – due to where they live and how easy it is to access food —but if you can mix up where you shop, you may be able to save some money.

Rethink “convenience”
It’s true that a lot of times we pay a premium for convenience — think pre-cut produce or sauces that are already made and ready for you to use. However, sometimes those convenience items pay off, and it means you’re eating a home-cooked meal instead of again getting takeout or letting items in your fridge go to waste.

We all need a little help putting dinner on the table, so choose your convenience wisely and make sure you are getting what you pay for. Sometimes the cost of chopped veggies or a jarred sauce is not that much more expensive. Be mindful of the prices to see what the premium is and also know that you can find convenience without paying more by buying items like frozen vegetables. You might need a little help from the store but make sure you’re choosing that convenience wisely and using it to your advantage to save money in the long run by cooking more at home.
Words above from article here

~ happy shopping ~

Do please share your thoughts about this post in the comments section. Also if you have any tips on helping fellow bloggers save money, do please share them.

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

All the best Jan

Creamy Gratin Side Dishes ... delicious with Roasts (or on their own)

Gratins taste so good and work well as a side dish or main course.

Below you will see three recipe choices,

and note, they all contain potato which may not suit all readers.

If you would like a lower carb alternative to potatoes you will find some suggestions here

You can also see some lower carb gratin choices at the end of the post.

 I hope you may like to try one, or more, of these suggestions 😋

West Country Gratin

This delicious gratin recipe from Mary Berry is a meal in itself,

but would also work wonderfully with pork.

Ingredients

Serves Four

250g/9oz potatoes, peeled and cut into 2.5cm/1in cubes

2 carrots, peeled and sliced into 7.5mm/⅜in thick rounds

50g/1¾oz butter

1 leek, trimmed, cleaned and thinly sliced

200g/7oz bacon pieces/diced bacon cut into cubes

50g/1¾oz plain flour

200ml/7fl oz apple juice

300ml/10½ml milk

salt and black pepper

1 bunch fresh thyme, leaves picked

2 tbsp olive oil

Instructions

can be seen here

Turnip and Caper Gratin with Hazelnut Crumb

Tender turnips keep this gratin light, while panko breadcrumbs add great crunch,

 the capers and Parmesan add a flavour boost of savoury deliciousness.

Ingredients

Serves Six

butter, for greasing

4 turnips, peeled

400g/14oz floury potatoes (such as Maris Piper), peeled

2 round shallots

300ml/½pt double (heavy)cream

300ml/½pt vegetable stock

2 garlic cloves, crushed

10 sage leaves, roughly chopped

75g/2½oz finely grated Parmesan

¼ whole nutmeg, grated, or ¼ tsp ground nutmeg

2 tbsp baby capers, drained

salt and freshly ground black pepper

wilted greens, such as kale or chard, to serve

For the topping

50g/1¾oz panko breadcrumbs

25g/1oz hazelnuts, roughly chopped

2 tbsp neutral oil, such as light olive oil

Instructions

can be seen here

Winter Celeriac Gratin

This comforting yet luxurious gratin can be served as a main course or side-dish.

 Celeriac is often served raw in a mustardy sauce as celeriac rémoulade,

and this dish uses the same flavour combination.

Include the ham or not, as you prefer.

 You can also grate over Parmesan or Cheddar for extra flavour before it goes in the oven.

Ingredients

Serves Four

300g/10½oz potato (1 large baking potato), peeled or scrubbed and cut into 1cm/½in slices

2 banana shallots, finely sliced

3 tbsp finely chopped flatleaf parsley

350g/12oz peeled celeriac (about ½ large one), finely sliced

50–100g/1¾–3½oz air-cured ham, such as Parma or Serrano, thickly sliced (optional)

1½ tbsp capers, rinsed well and drained

300ml/10fl oz full-fat crème fraîche

500ml/18fl oz full-fat milk

1½ tbsp Dijon or grainy mustard

1 garlic clove, finely chopped

sea salt and freshly ground black pepper

Instructions

can be seen here

Related Gratin Post (with lower carb choices)

Gratins - Six Lower Carb Choices - see it here

~ wishing all readers an enjoyable day ~ 

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

All the best Jan

December's Birth Flowers ... Holly and Narcissus, both symbolize happiness and hope

December birth flowers are holly and narcissus (specifically, the paperwhite).

While December’s flowers may be very different from each other, one being a bulb and the other an evergreen shrub, they both symbolize happiness and hope, and as we are getting closer to saying goodbye to 2025 and welcoming 2026 these words may be appearing in your thoughts and resolutions.

The Holly
Holly symbolizes a wish for domestic happiness.

Hollies are male and female! You’ll generally need one of each to produce those recognizable red berries, which can also appear as white, yellow, black, and pink. Only the female varieties produce berries.

Although some animals and birds enjoy holly berries, they are semi-toxic to humans.

The good news is that deer tend to avoid eating holly due to their sharp leaves, which makes them a deer-resistant plant for gardens.

Holly in History

• In the 1800s, it is said that Scotland’s Duke of Argyll had a new road rerouted to avoid cutting down an old holly tree.
• In 1939, American holly was named the state tree of Delaware.
• Holly wood was used to make furniture for centuries and as firewood, burning long and hot on cold winter nights.
• American holly and English holly are the two species most often used for holiday décor today.

The Narcissus (Paperwhite)

Narcissus conveys that you want your beloved to stay just the way they are.

While there are many types of flowers in the genus Narcissus (including the daffodil), the paperwhite is the winter-growing variety and the birth flower for December.

Paperwhites are tender bulbs and not winter hardy, this is why they are often “forced” indoors as a holiday plant during the darkest days of winter. They are simply planted in pots or bowls with gravel or marbles with a little water.

A paperwhite bulb will often flower within a month of planting, producing white blooms and as many as a dozen flowers. They have a sweet and musky fragrance, which is not to everyone's taste!

Narcissus in History

• Within the Narcissus genus, paperwhites are the oldest and most widely distributed, making it one of the most popular flowering bulbs in the world.
• Since it can bloom mid-winter, the paperwhite is sometimes associated with the Chinese Lunar New Year.
• Due to its strong fragrance, paperwhites have been used in making perfumes. However, all parts of the paperwhite are poisonous, with the bulb itself being the most toxic.

I do like seeing the green leaves and lovely red berries of holly and the colours of red and green are my favoured colours for Christmas décor. I haven't any paperwhites. Do you have either of these two December flowers in your home? Perhaps you prefer a different plant, do please share your thoughts.

All the best Jan

Chicken Cacciatore : Slow Cooker/Crock-Pot Recipe

I do hope you enjoyed a happy and peaceful Sunday. Many thanks to those of you who left good wishes on yesterdays post. I spent some time relaxing with a good book and of course a few cups of tea, my favourite beverage 😊

In todays post I'm sharing this traditional chicken stew, which is rich and full of flavour. It uses classic Italian ingredients such as the herbs and olives. Adding lots of vegetables means only a small amount of meat is needed per person, but the sauce is generous so if you want to stretch it a bit further, just add a few more chicken thighs.

Ingredients

Serves Six (adjust as necessary)
2 onions, finely chopped
2 celery sticks, finely chopped
6 garlic cloves, sliced
6 large boneless chicken thighs, skin removed
2 red, orange or yellow peppers, cut into big chunks
2 x 400g tins chopped tomatoes
150ml/5fl oz chicken stock, made with 1 stock cube
2 tsp dried basil
1 tbsp sugar
1 tbsp wine or balsamic vinegar
75g/2¾oz olives, stones removed and drained
salt and freshly ground black pepper

To serve - choices could be
Freshly cooked pasta, potatoes or cheesy polenta

Carrot and Swede Mash
Freshly cooked green vegetables or salad

Method
1. Turn the slow cooker to the High setting to heat up. Add all of the ingredients with a really good grinding of fresh black pepper and some salt.
2. Cook on High for 3 hours or Low for 6 hours until the chicken is really tender. As it cooks, the meat should have broken down into smaller chunks but, if not, break the thighs into pieces with a spoon.
3. Serve with your choice e.g. pasta, potatoes or cheesy polenta, carrot and swede mash and green vegetables or salad.

From an idea seen here

A slow cooker, also known as a crock-pot, is a countertop electrical cooking appliance that simmers food at a lower temperature over a long period of time. It is designed to use moist heat to cook food, making it ideal for tenderizing large cuts of meat and preparing stews and soups.

Don't have a slow cooker, have a look at this delicious Chicken and Pepper Cacciatore recipe here which is cooked in a 'normal' oven.

 ~ Christmas is getting closer ~

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

All the best Jan

Sunday Wishes ... my wish for you is a peaceful day

 

My wish for you this Sunday is to enjoy a peaceful day

~ Happy Sunday Wishes to all readers ~

and the Second Sunday In Advent

All the best Jan

Winter Shakshuka : A Gluten Free, Vegetarian Recipe

Todays recipe suggestion is for a vegetarian winter shakshuka ... but what is Shakshuka and where did it come from?

Shakshuka is thought to be a North African and Middle Eastern dish made from poached eggs in a tomato, chilli and onion sauce, commonly garnished with cumin, paprika, cayenne pepper, nutmeg. Although the dish has existed in the Mediterranean and Middle Eastern regions, it originated in North Africa, a typical Moroccan dish.

Shakshuka is prepared over low heat, starting with the vegetables and spices; once cooked, the eggs are added.

Give your shakshuka a festive glow-up by using seasonal vegetables. Butternut squash and kale are cooked in a harissa-spiced tomato sauce and topped with an egg - looking ahead it could be perfect for a Boxing Day brunch!

Ingredients

Serves Six
2 tbsp olive oil​
1 large red onion, roughly chopped
1 green pepper, roughly chopped
1 small butternut squash, about 700g, peeled and cut into bite-sized pieces
3 garlic cloves, crushed​
1 tbsp harissa paste
¼ tsp ground cumin
1 tsp smoked paprika​
2 x 400g tin chopped tomatoes
1 gluten-free vegetable stock cube
100g curly kale, stems removed
6 large eggs
2 tbsp chopped coriander or parsley

Instructions
1. Heat the oil in a large deep-sided frying pan that has a lid. Fry the red onion and butternut squash over high heat for 4-5 mins, until beginning to brown.
2. Reduce the heat and add the green pepper, garlic, harissa, cumin and smoked paprika. Cook for 2-3 mins until fragrant. Season well with salt and black pepper. Pour in the chopped tomatoes and crumble over the stock cube. Stir and bring to a gentle simmer. Cover and cook for 5-8 mins, or until the squash is almost tender.
3. Stir through the kale and cook for another 2 mins until wilted. Make 6 wells in the mixture and crack an egg into each one. Cover and cook for 10-12 mins until the whites have set on the top. Remove from the heat and sprinkle with the chopped herbs. Serve immediately.

Each Serving Contains
Carbohydrate 18.5g Fat 12g Protein 12.7g Fibre 2.7g
From idea seen here

~ hope your holiday/Christmas preparations are going well ~

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

All the best Jan