Wishing you a happy weekend

 

~ Taking a moment to wish all readers a Happy Weekend ~

All the best Jan

Chicken Dinner can be a Friday Winner !

It's Friday ... again! The days seem to fly by and if you have been wondering what to choose for Friday dinner how about one of these chicken recipes? If it's too late for this week perhaps choose one of the recipes for next week! 

Easy Baked Chicken Drumsticks

A lovely low carb recipe. 

Chicken thighs may be used in place of drumsticks if preferred.

Instructions

more details here

Mustard and Sage Chicken with Celeriac Mash

Swapping potatoes for celeriac lowers the carbohydrates in this lovely dish. 

Instructions

more details here

Chicken Casserole - with a selection of vegetables

a tasty version of chicken casserole to add to your recipe collection.

Instructions

more details here

For readers who prefer a vegetarian or vegan recipe, why not have a look at these recipe suggestions:-

Vegetarian Choices, five recipe suggestions can be seen here
Vegan Choices, lower carb recipe suggestions can be seen here

You will find a variety of recipe ideas within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Sugar Cravings : Some Tips On How To Ease/Get Rid Of Them

"How to Get Rid of Sugar Cravings Once and for All

Worldwide we eat an excess amount of sugar. It is a common hurdle many face on their journey to wellness. Understanding and addressing sugar cravings is important to sustaining balanced health.

Here are some tips on what to do when you see a pattern of sugar cravings start to rise:

1. Nourish Your Body With Nutrient-Rich Foods
Cravings often stem from nutrient deficiencies. Ensuring a balanced diet rich in whole foods can help curb the desire for sugary treats. Focus on incorporating plenty of fruits, vegetables, lean proteins, and healthy fats. Foods high in fiber, like oats, beans, and leafy greens, help stabilize blood sugar levels, reducing the intensity and frequency of cravings.

2. Stay Hydrated
Sometimes, what we perceive as a craving for sugar is actually our body signalling thirst. Drinking adequate water throughout the day can help keep cravings at bay. If plain water doesn’t excite you, try infusing it with slices of citrus fruits, cucumber, or mint for a refreshing twist.

3. Prioritize Protein And Healthy Fats
Including sufficient protein and healthy fats in your meals can promote satiety and help regulate blood sugar levels. Protein sources like eggs, nuts, seeds, and legumes, along with fats from avocados, nuts, and olive oil, provide lasting energy and keep you feeling full longer, reducing the urge for a sugar fix.

4. Embrace Natural Sweeteners
When the craving for something sweet becomes irresistible, opt for natural sweeteners such as honey, maple syrup, or coconut sugar in moderation. These alternatives can satisfy your sweet tooth without the adverse effects of refined sugars.

5. Utilize Mindful Eating Practices
Engage in mindful eating by paying close attention to what you eat and savouring every bite. This practice can help you recognize when you're truly hungry versus when you're eating out of habit or emotional need. By slowing down and appreciating your meals, you’re less likely to seek out sugary snacks impulsively.

6. Get Moving
Physical activity is a powerful tool against cravings. Exercise releases endorphins, which can improve mood and reduce stress, often underlying causes of sugar cravings. Whether it’s a brisk walk, a yoga session, or a full workout, find an activity that you enjoy and make it a regular part of your routine.

7. Sleep Well
Lack of sleep can trigger cravings as your body seeks quick energy fixes. Aim for 7-9 hours of quality sleep per night to help regulate hunger hormones and keep your cravings in check. Establishing a consistent sleep schedule and creating a restful environment can support better sleep hygiene.

8. Plan And Prepare
Planning your meals and snacks* in advance can prevent you from reaching for sugary options out of convenience. Prepare healthy snacks like fruit, nuts, and yogurt so that you have nutritious choices readily available when hunger strikes.

By implementing these strategies, you can take control of your sugar cravings and embark on a journey toward a healthier, more balanced lifestyle. Remember, it’s not about depriving yourself but about making mindful choices that nourish your body and soul."
Words and image above from article here
*Read more about low carb snacks here

Please note
Articles / studies (and any comments) 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.

Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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 general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan

Strawberries with Cream . . . yes please

I did a little shopping today and as well as picking up a few bargains (always welcome) I bought a punnet of strawberries! They looked good and they tasted great ... especially with a little helping of double (heavy) cream.

Did You Know
7 strawberries (80g) provides your recommended daily amount of vitamin C.

In addition to vitamin C, strawberries are an excellent source of vitamin K and manganese, as well as folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids.

As well as the many nutrients strawberries contain, they are also a lower carb fruit. At only 8g carbs per 100grams, if you are living the LCHF lifestyle they can fit in with your menu plans quite well.

Strawberries contain significant levels of phytonutrients and antioxidants which help to fight free radicals (which can damage cells and are thought to contribute to the formation of many kinds of cancer) These antioxidant properties are believed to be linked to what makes the strawberry bright red.

Historic Information
Strawberries were cultivated by the Romans as early as 200 BC. In medieval times strawberries were regarded as an aphrodisiac and soup, made of strawberries, borage and soured cream was traditionally served to newly-weds at their wedding breakfast.
In the sixteenth century strawberries were sold in cone-shaped straw baskets thus becoming one of the earliest packaged foods.
Strawberries were used medicinally to help with digestive ailments, discoloured teeth and skin irritations.

Read more about strawberries here

Do you like strawberries or do you prefer a different fruit?

Dear reader you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Wash your hands !

We all know the importance of washing our hands but have you ever wondered "How Does Soap Clean Away Germs and Dirt?" We use soap daily to clean our bodies, clothes, and even surfaces. As we do, we trust that it’s not just cleaning dirt but also killing germs that could make us sick.

Have you ever wondered how soap cleans and kills germs, or how it’s made? And which kind of soap is best for you? Well ... read on to find out more.

What is soap made of?
Chemically speaking, soap is a salt of a fatty acid that forms when fats or oils react with alkalis. This process is known as saponification, and humans have used it for thousands of years.

One of the earliest records of soap-making dates back to ancient Babylon, around 2800 BC. The recipe back then was simple and involved mixing the fats from animals and wood ash.

Over time, the soap-making process has evolved, and we now have many varieties on the market.

Fun fact: Soap isn’t only for cleaning. Some may be used as lubricants in machinery, sealants for closing small leaks, and pest control.

What is the science behind how soap cleans and kills germs?
Soap is such a great cleaning agent because of its emulsification power. This means that soap molecules act like a bridge connecting grease and water.

Imagine a soap molecule like an office pin, where the round head loves water (hydrophilic), while the long pointed tail loves oil (hydrophobic).

When soap comes in contact with a greasy spot, the hydrophobic tails enter the oil while the hydrophilic head remains in the water. That’s how soap molecules form the bridge.

More and more soap molecules arrange themselves around the grease stain until it’s surrounded, eventually lifting it off.

This formation of oil surrounded by soap molecules is called a micelle. At this point, you only need to wipe the spot or rinse it thoroughly, and it will be squeaky clean.

Soap can also remove most germs in much the same way it tackles dirt. Some germs have a fatty membrane that soap molecules can bind to and break apart, essentially killing the organism.

Even for germs that soap can’t kill directly, they can stick to their membranes, making it easier to wash them off with water.

Is antibacterial soap better than regular soap?
Antibacterial soaps are made with special agents that can kill germs, like triclosan or triclocarban. These types of soaps are often marketed as better and more effective at cleaning, but are they really?

The short answer is no. According to the U.S. Food and Drug Administration, you don’t need a special antibacterial soap for basic handwashing. Any regular soap will get the job done.

However, there might be an even bigger issue with using antibacterial soaps, as they could cause more harm than good.

For starters, these types of soaps kill all kinds of bacteria, even the good ones on your skin.

These good microbes play an essential role in keeping you healthy by making it harder for the harmful microbes to grow and cause infection.

Scientists also worry that constantly using antibacterial soaps could cause the growth of super germs that are difficult to treat.

Why is washing with soap and water better than using hand sanitizer?
Most hand sanitizers are made with 60% alcohol, just enough to break the fatty lipid membranes of many bacteria and viruses. However, hand sanitizer can’t kill all kinds of germs, so some nasty bugs might still linger.

Another limitation is that hand sanitizers do absolutely nothing for other harmful chemicals that might get onto your hands. This includes toxins like pesticides and heavy metals, which can make you sick.

Also, hand sanitizers don’t clean dirt. Imagine you’ve been working in the garden, and your hands are covered with soil. If you squeeze hand sanitizers into your palm, you’ll just have a muddy mess!

In essence, hand sanitizers are excellent when you’re on the go, but aren’t a replacement for good old soap and water.

... so there you are, soap cleans dirt and kills germs because it attaches to them on a microscopic level, so you can wash them off with water.

While you don’t need special kinds of soap, you should take the time to scrub your hands for the recommended 20 seconds.

As for hand sanitizers, they’re only a temporary solution. So you still need to wash your hands whenever you can, even if you’ve used hand sanitizer.

Above image from google, words from article seen here

~ xxxx ooooo xxxx ~

Well, now you've washed your hands perhaps you would like a Cheesy Low Carb Biscuit,

you can see the recipe here

Dear reader, this blog is presented in a magazine style with a variety of articles and recipes. Not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Aubergine / Eggplant Parmigiana : Air Fryer Recipe

Do you use an air fryer? I don't have one at the moment! However, knowing many readers do I thought this recipe one to share!

Get all the cheesy comforting flavour of a classic aubergine/eggplant parmigiana in minutes by using an air fryer. Serve with crusty bread and a salad for a complete dinner. There are some lower carb bread choices here

Ingredients

Serves Four
2 aubergines/eggplants, sliced into 2cm/¾in thick slices
150g/5½oz ball mozzarella, drained
2 tbsp olive oil
pinch dried oregano
150g/5½oz passata
20g/¾oz fresh breadcrumbs
10g/⅓oz fresh basil leaves (optional)
25g/1oz Parmesan or vegetarian hard cheese, finely grated
sea salt
crusty bread and green salad, to serve

Method
1. Lay the aubergine slices on a board and sprinkle over a good pinch of sea salt. Rub into the aubergine and set aside for 10 minutes.
2. Meanwhile, tear up the mozzarella for the topping and place the torn bits on kitchen paper. Set aside while you prepare the rest of the dish.
3. Preheat the air fryer to 200C.
4. Dry the aubergine with a little kitchen paper and brush off the salt. Rub each piece of aubergine with a little olive oil on both sides. Air-fry the aubergine slices in single layers for 10 minutes, turning halfway through the cooking time (two batches should work).
5. Meanwhile, stir the dried oregano into the passata.
6. To layer up the parmigiana, spread the breadcrumbs over the base of a 20cm/8in round ovenproof dish (see Recipe Tip). Spoon over 2 tablespoons of the passata sauce.
7. Spread over half the aubergine slices and tear over half the basil leaves, if using. Spoon over half of the remaining passata sauce, then top with half of the mozzarella and half of the Parmesan.
8. Add the remaining aubergine, torn basil, then the passata and finally the remaining mozzarella and Parmesan.
9. Reduce the air fryer to 180C, then cook the layered parmigiana for 12–15 minutes until the cheese is golden and bubbling. Remove and allow to stand for 5 minutes before serving.
10. Serve with crusty bread to mop up the juices and a green salad.

Recipe tips
Air fryers can have small baskets, so if you don’t have an ovenproof dish that works you can use any small cake tin, too – just line it with kitchen foil or baking paper. I used a 20cm/8in lined springform cake tin. You can also use a similar volume dish in a different shape, such as rectangle or oval, that fits into your air fryer.

This recipe was developed using a 5.5 litre/9½ pint air fryer.

Passata is made from ripe tomatoes that have been puréed and sieved to remove the skin and seeds. It is sold in jars and can be smooth or chunky depending on the sieving.

Recipe seen here

If you do not have an air fryer

see oven bake recipe for a tasty low carb Aubergine / Eggplant Parmigiana here

Related Posts

Air Fryer Traybakes, three suggestions - see here

For those who do not have an air fryer

see oven traybake recipes here

Dear reader, you will find a variety of recipe ideas within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Radishes . . . crisp texture, vibrant colour, peppery flavour and nutritious

Radishes are the root of a member of the mustard family, radishes have a peppery flavour and a crisp, crunchy texture. Among the most popular varieties are the small, cherry-sized common variety which has a red skin and white flesh. Radishes are rich in folic acid and potassium and are a good source of vitamin B6, magnesium, riboflavin, and calcium.

Choose the best
Go for firm-skinned radishes, with no blemishes. If they feel soft, they are likely to be spongy inside. Any greens still attached should look fresh and perky. The bigger the radish, the less crisp its texture, so avoid larger examples.

Prepare it
To increase the crispness of radish, soak them in iced water for a couple of hours. Wash, then chop off the greens, if present, then slice off the root. Leave whole, slice or chop, as required.

Always prepare radishes just before using, as they loose their potency when cut. Mooli or daikon radishes can be sliced, diced or grated.

Store it
In a perforated bag in the fridge for around 3-4 days. Always trim the leaves off before storing, as they'll draw moisture from the radish itself. You can keep the radish greens in the fridge, wrapped in moist kitchen paper then stowed in a perforated bag, for a couple of days.
More about radishes here

Some recipe suggestions
Salmon, Cucumber and Radish Salad - see details here
Crunchy green beans with radishes - see details here

Radishes, simply roasted - see details here

~ enjoy your day ~

You will find a variety of articles and recipe ideas within this blog and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

"Is it a bird? Is it a plane? No it's a crowd-surfing granny!

~ Granny breaks Guinness World Record for crowd surfing ~

"Is it a bird? Is it a plane? No it's a crowd-surfing granny!

A 99-year-old woman has been recognised by Guinness World Records after becoming the oldest person to crowd surf at a concert.

Pauline Kana, who was born in August 1926, said it was her dream to be "the greatest in the world at something".

Now she has achieved her wish by being floated by a crowd of roughly 20,000 people at a gig in the US.

The feat took place during a show by country star Bradley Gilbert at the Austin County Fairgrounds in Texas, in May.

To keep things comfortable, Kana was passed through the crowd on cushioned stretcher.

The crowd kept up a lively chant of "Granny! Granny!"

"I did it!" Kana said after receiving her Guinness Award.

"I'm the greatest of all time!""

Above words and image seen here

More about the Guinness World Records here

~ xxxx ooo xxxx ~

Well . . . what do you think of that? Do please share your thoughts in the comments below. Have to say you wouldn't see this Grandma (me) doing that! 😂

Happy weekend to all readers.

All the best Jan

Why not consider eating these eight vegetables raw for a health boost!

The eight vegetables you might not know you can eat raw for health boost!

From creamy mashed potato and sweetcorn smothered in butter to rich tomato soup and miso-glazed aubergine, cooked veggies can be incredibly tasty.

But did you know that, in some cases, munching raw vegetables can be better for your health?

“When veggies are cooked, some of the heat-sensitive nutrients, such as vitamin C, can become depleted,” says functional nutritionist Pauline Cox.

“Beneficial enzymes within raw veg can also be lost to roasting and cooking.”

Fresh veg can be especially appealing in summer when you’re craving filling salads and crunchy snacks.

“Adding more raw to your daily dish will liven up your palate and upgrade your dinner plate,” Cox says.

As with any raw ingredient, it’s important to prepare veg properly.

“Whether you’re eating vegetables raw or cooked, always wash them well before consuming to help reduce pesticide residue or harmful bacteria,” suggests Maz Packham, nutritional therapist.

image from article here

Here, experts talk through eight vegetables that are delicious raw…

1. Sweet potato

“Sweet potato, often associated with oven baked, roasted or mashed, can actually be consumed raw,” says Cox.

But you’ll want to grate the flesh first to make it more palatable: “Grated into a slaw, sweet potatoes are a super source of beta carotene, vitamin C and fibre.”

2. Kale

Baked kale chips have become very trendy in recent years as health-conscious individuals look for new ways to consume the vitamin-rich leaves.

“Many individuals find it easier to digest kale once it’s been sauteed or steamed,” says registered nutritionist Jenna Hope.

“However, massaging raw kale with olive oil instead can also help to aid digestion whilst preserving the vitamin C.

“Additionally, adding olive oil can help to increase the absorption of fat-soluble vitamins such as vitamin K, which is also present in kale.”

3. Sugar snap peas

Unlike some types of peas, there’s no need to shell sugar snaps, which are high in vitamins C and K.

“Vitamin C is a powerhouse antioxidant we need to consume through foods for collagen production, to support iron absorption, and for a healthy functioning immune system,” says Packham.

“Sugar snap peas are also a good source of vitamin K and folate which are abundant in green vegetables, and they’re a great source of fibre helping to support beneficial bacteria in the gut and good digestive health.”

They make a delicious snack on their own or dipped in hummus.

“You may want to break off the ends and remove the outer string that runs along the side; you may not even notice it,” Packham continues.

“Cut the pods into smaller segments and mix into salads for extra texture and crunch.”

4. Celeriac

“Rich in vitamin K, celeriac may have bone-health boosting properties, as higher intake of vitamin K is associated with a lower risk of fractures,” suggests Cox.

Cut off the tough outer peel before grating, slicing ribbons with a vegetable peeler or chopping into small pieces.

“Delicate in flavour but packed with goodness, celeriac makes a great addition to any salad,” says Cox.

“Thinly sliced into matchstick-sized strips and tossed with a dollop* of olive oil, mayonnaise and a little mustard, celeriac can liven up any meal as a side dish.”

5. Cauliflower

Cauliflower cheese may be a culinary classic, but you don’t have to bake this cruciferous veg to reap the health rewards.

“Cauli is bursting with vitamin C, vitamin K and dietary fibre,” says Cox.

She recommends: “Raw cauliflower makes a great dunker for a delicious guacamole or hummus.”

However, if you have any digestive health issues you should be cautious with cruciferous vegetables like cauliflower.

“They can cause excess gas as they contain an indigestible fibre called raffinose,” says Rob Hobson, a registered consultant nutritionist.

“Bacteria try and break this down in the large intestine and in the process produce gas. This could be an issue for people suffering from irritable bowel syndrome (IBS) as it can exacerbate symptoms.”

6. Baby corn

While full-size corn cobs are way too tough to consume whole, baby corn (harvested before the stalks mature) is soft enough to munch whole.

“Despite its size, baby corn is nutritionally rich containing vitamins A and C as well as folate and potassium,” says Packham.

“The high fibre content helps support a healthy gut while also helping you to feel fuller for longer.”

You can slice the stalks to add to salads or serve them as crudités, Packham suggests: “Baby corn is a great snack option and can be left whole – it tastes delicious dipped into hummus or guacamole.”

7. Courgette/Zucchini

“Courgettes are rich in vitamin C and B6, which can also be degraded by high heat,” says Jenna Hope, and because it’s got a semi-firm texture it’s easy to adapt for raw dishes.

Hope adds: “Try slicing up your courgettes and using them as an alternative to cucumber in salads, or sliced up and dipped into hummus or guacamole.”

8. Brussels sprouts

Not a fan of the classic Christmas dinner side dish?

“Trying them raw might just see you developing a newfound love for the humble Brussels sprout,” says Cox, recommending the brassica as a rich source of vitamins C and K.

“Thinly sliced and treated like shredded lettuce, glug on a generous dose of avocado oil or olive oil and a few chopped pecans or walnuts and finish with some fresh, grilled goat’s cheese – this combo may well win you over!”

As Brussels sprouts are cruciferous, the same warning applies to cauliflower for people with IBS.

Hobson adds: “They contain compounds called glucosinolates which can reduce the absorption of iodine which could interfere with thyroid function.

“People with underactive thyroid may want to limit their intake of these compounds. Cooking them lowers the levels of glucosinolates.”

More here 

*A dollop is a small, rounded, and usually spoonful-sized portion of an ingredient, typically added to dishes for an extra burst of flavour, texture, or presentation.

Do you like eating raw vegetables? Have you a favourite?

~ xxx ooo xxx ~

It is IMPORTANT to 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.

Not all the recipe ideas/food suggestions within this blog, may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any food allergies, or underlying health issues 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

Peppers ... bright, sweet and versatile

Peppers so bright, sweet and versatile. Bell peppers (Capsicums) are a firm favourite in lots of Mediterranean dishes. Yellow, orange and red peppers are generally the sweetest, while green ones have a more bitter flavour. 

How about trying these two recipes ...

Red Peppers Stuffed With Cod

Ingredients

Serves Six (adjust as necessary)

600g cod

6 red peppers

1 small red chilli pepper (optional)

3 tomatoes

1 small bunch of basil

2 cloves of garlic

100ml olive oil

80g grated parmesan

more details here

Sicilian Baked Red Peppers

Ingredients

serves three as a starter or six as a side dish

3 large red peppers, washed

3 tbsp extra-virgin olive oil, plus a little extra

12 vine cherry tomatoes, washed and halved

2 garlic cloves, peeled and thinly sliced

1 small red chilli, washed, deseeded and finely chopped

2 tsp baby capers, drained and rinsed

9 black olives, pitted and halved

125 g ball buffalo mozzarella, drained and diced (optional)

1 handful small fresh basil leaves, washed, to garnish

more details here

Related Post

Roasting Red Peppers is it one of the best ways to enjoy them? ... read it here

You will find a variety of recipe ideas within this blog and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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 Midweek ... reflections and thoughts!

I wrote the words below in July 2015

Now today in 2026 perhaps they are more meaningful ... our world is still in turmoil!

"Yes, it's mid-week already and I hope that the week so far has been a good one for you. With many parts of our globe in 'turmoil' sometimes I think we just need to take time out and reflect... I often do this with poetry. Some do not like poetry, whereas others always enjoy reading it. Our youngest when studying English could write a great poem. Should a poem rhyme or not? It's up to the author to decide.

I read this poem recently and quite enjoyed it - I'll share it with you here.

"Life Is For Living"

Life is a gift we're given each and every day.

Dream about tomorrow, but live for today.

To live a little, you've got to love a whole lot.

Love turns the ordinary into the extraordinary.

Life's a journey always worth taking.

Take time to smell the roses... and tulips...

and daffodils... and lilacs... and sunflowers...

Count blessings like children count stars.

The secret of a happy life isn't buried in a

treasure chest... it lies within your heart.

It's the little moments that make life big.

Don't wait. Make memories today.

Celebrate your life!"

image from here

All the best Jan

Herby Spring Greens : A Low Carb Side Dish

 We all know that veggies are incredibly rich in nutrients and antioxidants, which boost your health and help fight off disease. Additionally, they are beneficial for weight control due to their low calorie content. This post definitely has a vegetable theme featuring spring greens, also known as collard greens. Originally available only in spring, spring greens are now available most of the year. Spring green leaves should look fresh, bright green and crisp. Avoid any that are wilting or flabby.

This colourful simple side dish is ready in a flash ... why not try it with grilled fish fillets for a delicious dinner!

Ingredients
Serves Four
15g unsalted butter
1 clove garlic, thinly sliced
1 chilli, deseeded and finely sliced
400g spring greens (collard greens), leaves separated, washed and thickly sliced
14g fresh flat-leaf parsley, chopped, plus extra to garnish
14g fresh mint, chopped, plus extra to garnish

Method
1. Melt the butter in a large wok or frying pan. Add the garlic and chilli and cook, stirring, for 5 minutes until softened.
2. Add the spring greens and herbs and stir-fry for 3-4 minutes until the greens are just tender. If the greens start to stick to the wok, add a dash of water rather than extra butter – the steam will help them cook. Serve garnished with the extra fresh herbs.

Nutritional Details
Each serving provides
3.5g carbohydrate 2.4g fibre 3.4g protein 4.2g Fat
Recipe idea from here

I think the fresh parsley and mint used to garnish the dish really adds the finishing touch.

~ enjoy your day ~

You will find a variety of articles and recipe ideas within this blog and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Welcome the 1st of June 2026

It is the month of June,

The month of leaves and roses,

When pleasant sights salute the eyes,

And pleasant scents the noses.

–N. P. Willis (1807-67)

As we welcome June - did you know:-
June used to be the fourth month in the year. Before Julius Caesar came to power, the calendar year only had 10 months. In 46 BC he created the Julian calendar by adding two more months to the year, which made June the sixth month.

June was called the “sera monath” (also known as dry month) by the Anglo-Saxons.

The month of June is believed to be named after Juno the Greek goddess.

The beautiful Rose and Honeysuckle are the birth flowers of June.

June has three birthstones – alexandrite, moonstone, and pearl. Alexandrite is said to represent longevity and health. Moonstones on the other hand are said to bring good luck and are associated with love and passion. Finally, we have pearls, the main birthstones of June. Above all else, pearls represent purity and faith.

If you were born in June, then you’re one of two star signs. If you were born on or before June 20th then you’re a Gemini. Gemini’s are said to be passionate, adaptable, and smart. If you’re born on or after the 21st of June, then you have the Cancer star sign. Those born under the Cancer sign are said to be loyal friends with great emotional depth.

The 5th of June is the World Environment Day, which raises awareness about our environment across the planet.

The 16th of June is Fresh veggies day, to raise awareness about the nutritional value of fresh vegetables and their role in maintaining good health.

June 21st, in the UK and many other countries, (in 2026) is Father’s Day - why not treat him to a slice of Victoria Sponge Sandwich ... it's a low carb recipe, see below

June 21st is also the summer solstice, which heralds the start of summer in the Northern Hemisphere. It’s the day with the most hours of daylight, so enjoy! In the Southern Hemisphere, winter begins at this time.

June is the month of the year that consists of the most daylight hours in the Northern hemisphere. In contrast, it consists of the least daylight hours in the Southern hemisphere.

~ Now onto a recipe suggestion ~

Victoria Sponge Cake

Who can resist this easy, low carb, keto Victoria sponge cake.

It is made of two sponge cakes that sandwich

homemade whipped cream and sugar-free strawberry jam.

It is a classic, British dessert that is perfect for afternoon tea!

see more details here

~ Wishing you a happy June 2026 ~

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

All the best Jan

The last weekend of May 2026 !

It's been said many times before ... but where do the days, weeks and months go? They seem to fly by and now here we are it's the last weekend of May 2026. Whatever your plans are I do wish you peace and happiness this weekend.

I'm sharing these beautiful peony blooms, I hope you like them. Peonies are often described as aristocratic plants and only have a brief but keenly anticipated flowering in late spring to early summer. They are bowl-shaped, white, cream, pink, yellow or red flowers which look so beautiful and are often spicily scented.

All the best Jan

'Thirteen healthiest fish to eat ... according to Registered Dietitians!'

image from here

Fish “is packed with vitamins and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke,” says Grace Derocha, a national spokesperson for The Academy of Nutrition and Dietetics. These include omega-3 fatty acids, vitamins D and riboflavin, calcium, iron, zinc, magnesium and potassium. Health organisations such as the NHS recommend that we eat two portions of fish a week. “Fish is a high-quality, lean protein to add to your eating routine for healthy muscles, bones, tissue and skin,” she says.

That said, some people avoid fish because of concerns about sustainability, or a fear of consuming mercury, a neurotoxin that are especially bad for pregnant women and young children, which can be an issue in larger fish. Most types of commonly sold fish are healthy to eat a few times a week, however. "It’s always best to look for sustainable seafood certifications, including MSC to ensure a safe, healthy and accountable seafood supply.”

The NHS says women who are or might become pregnant should avoid:

• swordfish
• marlin
• shark
• raw shellfish
• cold-smoked or cured fish (for example smoked salmon or gravlax, including in sushi), unless it has been cooked until steaming hot.

Inspired to eat more fish, then see the list below of thirteen fish which you could work into your food menu plans. They are in no particular order - what is healthiest for you depends on what your body needs and what the rest of your diet looks like!

Salmon

Tuna

Cod 

Sardines

Halibut

Unagi (Eel)

Oysters

Herring

Prawns

Scallops

Clams

Crab

Pollock

Words above and more details can be seen here

~ xxxxx ~

Are you a fish eater?

I am.

Have you a favourite two fish? (you may have more than two)

My two favourite fish are salmon and cod, but I also enjoy other fish (but not Unagi/Eel)

why not enjoy

Lemon and Chilli Crusted Salmon, with extra fine green beans

see recipe details here

or perhaps

Cod (white fish) Gratin

see recipe details here

Some readers may prefer vegetarian choices, see here
If you would prefer vegan choices, use this link here

Please note ... you will find a variety of articles and recipe ideas within this blog and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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 Salad ... you can serve it warm or cold

This chicken salad can be served warm or cold, perfect for a quick healthy supper.

Ingredients 

Serves Two
2 small chicken breasts, boned, skinned and cut in half
cooking oil spray
1 large orange or red pepper, de-seeded and cut into chunks
1 little gem lettuce, leaves separated
50g/1¾oz watercress, tough stalks removed
2 ripe medium tomatoes, cut into small chunks
⅓ cucumber, sliced
1 tsp thick balsamic vinegar
½ small lemon, juice only
sea salt and freshly ground black pepper

Method

1. Season the chicken pieces on both sides with salt and pepper. Spray a large non-stick frying pan with oil and place over a high heat. Cook the chicken pieces for three minutes on each side or until lightly browned and cooked through. Transfer to a plate.
2. Spray the pan with a little more oil and cook the pepper for three minutes on each side or until lightly charred and beginning to soften.
3. Arrange the lettuce leaves, watercress, tomatoes, cucumber and pepper on two plates.
4. Slice the chicken breasts and scatter on top of salad. Drizzle with the balsamic vinegar and squeeze the lemon juice over. Season with black pepper and serve.

Tips

If you want to serve your salad cold, let the chicken and peppers cool completely before adding to the salad. Cover and chill. Dress with the balsamic vinegar and lemon juice just before serving.
From original idea here

Little gem lettuce is a type of leafy green vegetable that can be found in many grocery stores and farmers’ markets. It has thick, crunchy leaves with a mild flavour that is slightly sweet and nutty. The variety is a hybrid of two other types of greens: butterhead lettuce and cos or romaine lettuce.

Little gem lettuce is an excellent source of vitamins A and K and essential minerals such as folate, iron, magnesium, potassium, and calcium. It also contains a healthy dose of dietary fibre that can help keep your digestive system running smoothly. Eating little gem lettuce regularly can help reduce inflammation by blocking some pathways responsible for releasing inflammatory compounds into the bloodstream.

For people with arthritis or other chronic pain disorders, this makes it a fantastic option. Additionally, it’s a strong source of antioxidants, which can guard your cells against damage from free radicals. Finally, its high water content keeps you hydrated and fuller for longer.

Chicken has so many plus points - its versatility, as well as the ease and speed with which it can be cooked - make it one of the most popular meats around. It has a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

However if you'd rather enjoy a salad without meat/poultry have a look at this recipe for a Crunchy Mozzarella Salad, see it here

~ if the weather is nice enjoy your salad outside ~

(image from google)

You will find a variety of articles and recipe ideas within this blog and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Cold Soup on warm days ...

Before I start today's post about 'Cold Soup on warm days', I just want to take a moment to thank all readers, and especially those who took time to comment, on yesterdays post, ''Patients prefer AI to human doctors for sensitive disclosures so let’s use this sensibly." Blog stats show it was a very popular and well read post, but if you haven't seen it yet, you can find it here

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On warm days many may choose ice cream or a cool drink ... but how about a tasty bowl of cold soup?

Avocado and Cucumber Soup

see more details here

Chilled Pea Soup

see more details here

Gazpacho Soup

see more details here

I hope you may enjoy these suggestions.

If the weather is still a little chilly where you live,

how about a tasty warm vegetable soup - see here

You will find a variety of recipe ideas within this blog and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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