Peanut Butter Chicken, an interesting mix, and it's a lower carb recipe

Today I'm sharing a recipe by Hattie Ellis

If you like Peanut butter you may enjoy this recipe ...
Hattie says peanut butter, the store-cupboard hero, makes a great sauce in this quick Indonesian-style peanut butter chicken. The secret is to get the right balance of sweet, salty, sour and hot. Serve with rice and/or steamed greens. Steamed greens would be the low carbers choice!

Ingredients

Serves Four
1 tbsp olive oil
4 large chicken thighs, skin removed and boneless, each cut into 8 chunks
2 large shallots, peeled and sliced
2 red peppers, cut into long 1cm/½in-wide slices
1 red chilli, seeds removed and chopped
3 garlic cloves, finely sliced
400ml tin coconut milk
4 tbsp peanut butter (smooth or crunchy)
2 limes, juice only
2 tbsp soy sauce
2 tbsp chopped fresh coriander leaves, to garnish (optional)

Method
1. Heat the oil in a large frying pan over a high heat. Fry the chicken for 5 minutes, stirring every 30 seconds or so. Turn the heat down to low, add the shallots, red peppers, chilli and garlic and cook for 5 minutes, or until softened.
2. Stir in the coconut milk and peanut butter. Half-fill the coconut milk tin with water and add to the pan. Bring to the boil, then cover with a lid and cook over a medium heat for 7 minutes, stirring occasionally, until the chicken is cooked.
3. If you want to thicken the peanut butter sauce, remove the lid and boil to reduce the sauce to a coating consistency. Stir in the lime juice and soy sauce. Taste and adjust the seasoning if necessary – you may need a touch more soy sauce or a little more lime juice to balance out the sweet-saltiness.
4. Garnish with the chopped coriander, if using, and serve with white rice and/or steamed greens. Steamed greens would be the low carbers choice!

Each serving provides
431 kcal, 27g protein, 10g carbohydrates (of which 8g sugars), 30g fat (of which 18g saturates), 3.5g fibre and 1.4g salt.
From original idea here

Peanut butter is a delicious and popular food.
Studies suggest that peanuts and peanut butter may have benefits for appetite control, body weight, blood sugar and heart health. It’s high in mono-unsaturated fat, including oleic acid, which may be responsible for many of the benefits.
Note, that natural peanut butter contains only peanuts and perhaps salt.
By contrast, reduced-fat peanut butter contains sugar and high-fructose corn syrup.
Bottom Line: Reduced-fat peanut butter contains sugars and processed oils yet provides the same number of calories as natural peanut butter, which is much healthier.

Related Post
Chicken - Low Carb and Keto - Three Delicious Recipe Choices* - see here
(*for those who may not like chicken, this post also includes choices for vegetarian and vegan recipes)

~ enjoy your day ~

You will find a variety of articles and recipe ideas within this blog, 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 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

'Do All The Good You Can'

I saw this image on a friends blog here

and thought what good words they are

a little more information ...

Charles Dickens created some of literature's best-known fictional characters, and is regarded by many as the greatest novelist of the Victorian era. His works enjoyed unprecedented popularity during his lifetime and, by the 20th century, critics and scholars had recognised him as a literary genius. His novels and short stories are widely read today ... more to read here

I think most would agree that Charles Dickens imparted invaluable wisdom through his characters and their journeys, offering profound insights into the human condition and the life-changing power of compassion, resilience, and personal growth ... more to read here

and as my blogging friend said

"Wouldn't it be nice if everyone joined in?"

All the best Jan

Roasted Vegetable Bowl : Vegan : Vegetarian : Gluten Free

The recipe I share today is vegan, vegetarian, dairy free, egg free and gluten free. It contains a very nice mix of vegetables and could be something you'd like to try!

A great recipe for batch cooking – leftovers can be enjoyed for lunch the next day at room temperature.

Ingredients

Serves Two
1 sweet potato (200g/7oz), unpeeled, cut into 15mm/⅝in chunks
½ cauliflower (about 250g/9oz), cut into small florets
1 large carrot, scrubbed and diagonally sliced
2 tbsp extra virgin olive oil, plus extra for oiling the tray
1 tsp ground cumin
1 tsp smoked paprika, hot or sweet
½ x 400g tin chickpeas, drained and rinsed
2 large handfuls (around 50g/1¾oz) fresh young spinach leaves or mixed salad leaves
40g/1½oz radishes (around 6), thinly sliced
2 tbsp mixed seeds or 40g/1½oz mixed nuts
sea salt and freshly ground black pepper

For the dressing
1 tsp harissa paste
1 tsp lemon juice
2 tbsp extra virgin olive oil

Instructions
1. Preheat the oven to 200C/180C Fan/Gas 6. Lightly oil a baking tray.
2. Scatter the sweet potatoes, cauliflower and carrot in single layers in different parts of the tray to keep separate. Drizzle over a tablespoon of oil and sprinkle with the cumin. Roast for 18–20 minutes, or until tender and lightly browned.
3. In a bowl, mix the paprika with the remaining tablespoon oil. Add the chickpeas and toss well. Take the baking tray out of the oven and add the spiced chickpeas. Season the vegetables and chickpeas with salt and pepper. Roast for 5 minutes, or until the chickpeas are hot and lightly toasted.
4. To make the dressing, whisk the harissa, lemon juice and oil together and season with salt and pepper to taste.
5. Divide the spinach leaves (or mixed salad leaves) between two shallow bowls.
6. Take the baking tray out of the oven and, using tongs or a spoon, arrange the vegetables and chickpeas on the leaves.
7. Add the radishes, sprinkle with the mixed seeds or nuts, and drizzle with the harissa dressing to serve.

Each serving provides 

13.5g protein, 41g carbohydrates (of which 14g sugars), 33g fat (of which 4.5g saturates), 13g fibre and 0.2g salt.

From an idea, also with step-by-step video, seen here

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

All the best Jan

Can eating foods high in melatonin help you sleep?

"The UK is said to be in the midst of a sleep crisis. One sleep charity reports that nine out of 10 people are currently experiencing sleep issues. There are lots of reasons that people may be experiencing poor sleep, but if it continues for a long time it can start to affect your wellbeing. Good sleep habits can help, but what about melatonin?

Produced by the body, the hormone melatonin regulates our sleep cycles. Secreted by the pineal gland in the brain, the amount increases at night when it’s dark outside (helping us to feel sleepy) and reduces in the morning (when it’s light again).

Melatonin is sometimes prescribed in supplement form to help people aged 55 or over with sleep problems like insomnia. It can sometimes be prescribed to younger people but only for long-term problems and only by specialists. The NHS advises it should only ever be taken for a short period of time and it can cause side effects.

Can eating melatonin-rich food help?

There are plenty of natural foods that contain melatonin. So, could eating them ease sleep problems?

“It can help,” says registered dietitian Clare Thornton-Wood. “Eating foods containing melatonin can increase melatonin levels in the body.”

Research suggests eating melatonin-rich foods may support sleep, adds Rhiannon Lambert, registered nutritionist and author of The Science of Nutrition. “When melatonin is consumed, it binds to receptors in the brain, which regulates the circadian rhythm - our internal 24-hour clock. This process helps signal the body to initiate and improve sleep.”

Research seems to back this up, too. One Chinese study concluded melatonin has been reported to improve sleep efficiency and eating melatonin-rich foods could assist sleep.

Further research produced by multiple universities in Russia, found that eating a higher volume of melatonin-containing foods every day is associated with better sleep quality and can even lower levels of depression.

Which foods are high in melatonin?

Glyn Howatson, professor of human and applied physiology at Northumbria University, worked on a study to discover whether consuming tart cherry juice – which contains high levels of phytochemicals, including melatonin – would improve sleep quality.

“Tart cherries do seem to work,” he says. “There is a small but relatively convincing body of knowledge to suggest it is helpful.

“We have also seen this applied in elite athletes preparing for long-haul travel and an overwhelming majority of those athletes reported better sleep and management of jet lag, as a result of taking tart cherries.”

The study concluded the consumption of a tart cherry juice concentrate provides an increase in melatonin. This can lead to better sleep duration and quality, in both healthy men and women and may also help manage disturbed sleep.

While tart cherry juice studies have led to an improvement in sleep, Lambert suggests consumption may be pricey and it may also contain a large amount of sugar.

“In contrast,” she notes, “kiwi fruits - which are rich in both melatonin and serotonin, a neurotransmitter that plays a key role in regulating sleep - have shown stronger evidence of supporting sleep and have been found to positively impact sleep onset, duration and efficiency.

“Studies suggest consuming two kiwi fruits about one hour before bedtime can significantly enhance sleep quality in adults with self-reported sleep disturbances. This timing aligns with the body's natural preparation for sleep, making kiwi an accessible and practical option for those seeking dietary strategies to improve rest.”

Other foods thought to naturally contain melatonin include nuts, seeds, milk and eggs, plus whole wheat bread, mushrooms, cereals, germinated legumes [such as alfalfa sprouts], tofu and cheddar, says Lambert.

“Consuming these foods before bed may modestly increase circulating melatonin levels, potentially reducing the time it takes to fall asleep, or improving sleep efficiency,” she adds, pointing out that effects are likely to vary, based on individual factors and the bioavailability of melatonin from food, which can be influenced by digestion and absorption.

“While melatonin-rich foods may support sleep, their impact is most effective when combined with good sleep hygiene practices, such as maintaining a regular bedtime and limiting evening light exposure,” she continues.

Tryptophan-rich ingredients

Having a milky drink before bed is a practice most of us have tried at some point – and with good reason.

“Dairy products may promote good sleep quality, as milk - for example - contains high concentrations of tryptophan [an amino acid] which can be synthesised into both serotonin and melatonin,” says Lambert.

“Similarly, dark chocolate also contains tryptophan, as well as other nutrients that may promote sleep quality. These include magnesium, which can support melatonin production, as well as anandamide, which regulates sleep hormones.”

Porridge is also a good option, adds Thornton-Wood: “Tryptophan has to cross the blood-brain barrier to be effective - and it does this more easily with a carbohydrate source, so a bowl of porridge would be good for this.”

Other foods rich in tryptophan include turkey, cheese, fish and sunflower seeds.

When is the best time to eat melatonin-rich foods?

The timing of melatonin consumption is often recommended at one to two hours before bedtime, says Lambert and opting to eat raw foods might also be the way to go.

“Raw or unprocessed foods do generally contain more melatonin,” notes Thornton-Wood, though there isn’t much research to determine the ‘best’ way to consume them for maximum absorption.

“There are idiosyncrasies, in that fruits and vegetables that contain melatonin often have other compounds that help sleep - polyphenolic acids and anthocyanins, for example, have anti-inflammatory and anti-oxidative properties that might also help with the sleep-wake cycle,” adds Howatson.

‘Normal’ portions are recommended, so you could try a glass of tart cherry juice, a boiled egg, a handful of nuts (pistachios especially) or a warm mug of milk and see if anything makes a difference.

Effects don’t need time to build up, according to the experts, so experiment and see what happens. You could also try dinner options like salmon, with peppers, tomatoes and mushrooms – all of which contain melatonin. But remember, good sleep relies on your body having enough time to digest your food beforehand, so Thornton-Wood recommends eating this at least two hours prior to bedtime.

Anyone concerned about sleep deprivation, big or small, should speak to their GP or a healthcare professional. Dietary strategies can help, but sleep is crucial for overall health and wellbeing, so it’s important to seek support and guidance."
Words above taken from article seen here

Please Be Aware
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. Foods mentioned in articles may not be suitable for you, especially if you have any food allergies, or underlying health issues. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. Remember, if you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan

'Top 90 Diabetes Blogs'

A recently received, and totally unexpected, email from Anuj the Founder of Feedspot landed in the lowcarbdiabetic inbox stating that this blog has been rated at number fourteen of the '90 Best Diabetes Blogs' from the thousands of blogs on the web, ranked by 'relevancy, authority, social media followers and freshness', see here

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

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

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

I wish the best of health to you and yours.

Jan

Chunky Chicken and Chorizo Hotpot ... it's tasty!

I'm not always a neat cook and spills sometimes happen, but lets face it - it's the flavour of the food that counts!

Chicken is usually such a reasonably priced meat, especially if you buy a whole chicken and cook / use it appropriately. Take this recipe for instance it uses left over roast chicken and transforms it into this dish.

The addition of some chorizo just adds another taste dimension ...

These are the ingredients you will need...
Serves 4
1 tbsp oil
125 g closed cup chestnut mushrooms, left whole
200 g shallots, halved
1 tbsp smoked paprika, thyme and garlic
450 g baby potatoes, halved (optional)
200 g swede (rutabaga), peeled and cut into small chunks (+ extra if potatoes are not used)
100 g Chantenay carrots, halved lengthways
390 g carton chopped tomatoes with basil and oregano
500 ml chicken stock
2 tbsp cornflour
300 g cooked roast chicken
175 g fine beans, trimmed
112.5 g spicy smoky chorizo ring, sliced

Washed and chopped fresh parsley leaves, to garnish

The delicious and vibrant taste and wonderful healing properties of parsley are often ignored in its popular role as a table garnish. Highly nutritious, parsley can be found year round in your local supermarket. 

Parsley is the world's most popular herb. It derives its name from the Greek word meaning "rock celery" (parsley is a relative to celery). It is a biennial plant that will return to the garden year after year once it is established.

This is what to do with your ingredients...
1. Heat the oil in large casserole dish. Add the mushrooms and shallots, lower the heat a little and fry, stirring occasionally, until they begin to colour (about 5 minutes).
2. Sprinkle with the smoked paprika, thyme & garlic, and stir-fry briefly. Add the potatoes (if using), swede, carrots and chopped tomatoes then add the stock. Stir well and simmer for 25 minutes, or until the vegetables are tender.
3. Mix the cornflour with 2 tablespoons water to create a paste. Stir into 350ml water, then add to the pan with the chicken, fine beans and chorizo. Stir well, bring to the boil and simmer for 5 minutes until the beans are cooked but still retain some bite.
4. Season with black pepper, top with the chopped parsley and serve straight from the casserole dish.
From an idea seen here

If you'd prefer not to use baby potatoes, then put some extra swede into the pan, obviously amend recipe to suit your needs.

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

Hope you may enjoy this dish soon.

All the best Jan

All About Mirepoix

If you have seen by recent 'Did You Know' post here you may recall that one of the questions asked, "What is a mirepoix?" and the answer was "it's a mixture of evenly diced carrot, celery and onion."

Yes, I thought, that sounds a very nice mix ... I wonder what else there may be about Mirepoix?

Please read on to find out ...

Mirepoix (pronunciation: meer-PWAH) is the aromatic flavour base made by lightly cooking onions, celery, and carrots. The vegetables are cooked slowly in butter or oil in order to coax out the flavours without browning or caramelizing them.

Mirepoix is traditionally used as a flavouring ingredient, which means the vegetables are typically strained out or removed from the final dish before the end of the cooking process.

The word mirepoix comes from the last name of a French aristocrat, the Duke Charles-Pierre-Gaston François de Lévis, duc de Lévis-Mirepoix, whose cook is credited with establishing this mix of ingredients as a staple in French cooking in the eighteenth century.

There are five common Mirepoix variations:-

Mirepoix is the classic French combination of aromatic vegetables, but other cuisines around the world have their own variations, and here are five other aromatic bases you might encounter.

1. Cajun Holy Trinity:

An aromatic base used in the American South, the holy trinity consists of onion, green bell pepper, and celery in the following ratio: two parts onion, one part green bell pepper, and one part celery.
2. Italian Soffritto:

This variation on mirepoix uses minced rather than diced vegetables, and is typically cooked in olive oil (not butter) until the vegetables are soft and brown.
3. Spanish Sofrito:

A basic Spanish red sauce that combines tomatoes, onions, garlic, and other vegetables (like bell peppers or herbs, for example).
4. French Pinçage:

French pinçage (pronounced pin-sahge) is mirepoix with tomato paste added. It’s a great option for adding mirepoix to sauces.
5. German Suppengrün: 

Suppengrün means “soup greens” in German, and includes carrots, leeks, and celery root (celeriac). It can also include herbs like parsley or thyme, as well as other root veggies like onions and rutabaga.

What Do You Need to Make Mirepoix?
In a truly traditional mirepoix, the ratio of ingredients is determined by weight. So, for example, two pounds of mirepoix would be 16 ounces of onions, eight ounces of carrots, and eight ounces of celery. Home cooks need not be so precise, however. If you don’t have a kitchen scale, you can use measuring cups to approximate your ratios: for instance, 2 cups onion, one cup carrots, and one cup celery.

How to Make Mirepoix
The classic French version of mirepoix includes onions, carrots, and celery in the following ratio: two parts onions, one part carrots, and one part celery.

To make mirepoix, start by chopping the carrot, onion, and celery roughly. (If the mirepoix will be strained out of your final dish, it’s not strictly necessary to peel your carrots.) In general, the finer you chop the veggies, the quicker the aroma and flavours will be released.

A good way to gauge how finely to chop the vegetables is the length of your recipe: choose a smaller chop for shorter cooking times and a larger chop for longer cooking times. Whatever size you choose, make sure to cut everything approximately the same size so that your vegetables cook evenly.

Classic mirepoix is cooked in butter over low heat or medium-low heat. If you’re making a meat dish, it’s customary to sear the meat first and then use that fat to cook the onion, carrots, and celery. You don’t want to brown your vegetables: instead, cook them until they’re soft, fragrant, and translucent. When your mirepoix is finished, you’ll have a foundation you can build on with the other ingredients that will flavour your stock or sauce, including stock, herbs, additional vegetables, and proteins.

Basic Mirepoix Recipe
Ingredients
1 medium onion, about 8 ounces
1 large carrot, about 4 ounces
2 celery ribs, about 4 ounces
1 tablespoon butter
Method

1. Prepare your vegetables. Scrub and rinse carrots and celery, then dry with a clean cloth. Trim root ends and tips.
2. Chop your vegetables. Roughly chop onions, carrots, and celery according to your recipe. Use a smaller size (¼-inch to ⅛-inch) for sautéed recipes, a medium size (½-inch to ¾ inch) for soups or stews, and a larger size (1-2 inches) for stock or broth.
3. Cook your vegetables. Melt butter in a sauté pan or skillet over medium-low heat. Add vegetables, adjusting heat to keep them from browning. Cook, stirring occasionally, until soft and translucent, about 10 minutes.

Above words and image from article seen here


If you would like to see some recipes that uses classic French mirepoix have a look here

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

~ it's the weekend, here are some flowers for you ~

image from google

All the best Jan

Hearty Root Vegetable Soup : Warming, Comforting, Immune Boosting

This hearty root vegetable soup is so warming, comforting and immune boosting. It's just choc-a-block full of root vegetables! Because being below ground they absorb nutrients from the soil making them a powerhouse for anti-inflammatory vitamins such as A, B, C, and iron. Plus they are chock full of antioxidants. They also nourish our gut with gut-friendly fibre our good bacteria need to survive. Let’s face it, they aren’t the prettiest of vegetables, but they do clean up very well, so why not get scrubbing and prep for this beautiful, flavourful root vegetable soup that will keep you fuelled and warmed in colder days.

Ingredients

2 tbsp. Olive oil
1⁄2 large celeriac (celery root) peeled and chopped
3 large carrots, peeled and chopped
1 large rutabaga (swede), peeled and chopped
3 medium potatoes, peeled and chopped
1 medium onion, peeled and chopped
1 clove garlic, peeled and grated
2 cups spinach
2 bay leaves
2 tbsp. Minced fresh parsley
8 cups vegetable broth
Sea salt and fresh ground black pepper to taste

Method
1. Heat the oil in a large soup kettle over medium heat. Toss in onion and sauté until onion is translucent in appearance (approx. 3min.) Then add in the garlic and sauté for approx. one minute.
2. Toss in the rest of the root vegetables and cook over medium heat for 5 minutes. Next add broth, parsley, bay leaves.
3. Simmer for approx. 30 min.
4. Toss in spinach and simmer until vegetables are tender (15-30min.).

Tips
For thinner soup: add broth to desired consistency
For thicker soup: take an immersion blender to the pot when finished and give it a few pulses and voila!
Enjoy the colourful blend of root vegetables that bring warmth and comfort to your table, and gut-healing nutrients, minerals, and vitamins to nourish from within.
Choice of vegetables may be amended to suit your likes/dislikes and dietary requirements. If you would like a lower carb alternative to potatoes you will find some suggestions here
If you need help with weight/measurement conversion see here
The above from original idea here

Related Post

Root Vegetables, so healthy - read it here

For readers who are experiencing very warm weather at the moment you may prefer to enjoy a salad, see some suggestions here

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

All the best Jan

National Obesity Awareness Week

The World Health Organization (WHO) recognized obesity as a global epidemic back in 1997, and National Obesity Awareness Week arose as a response to this escalating health crisis. It is when professionals highlight the prevalence of obesity and educate the public on how to prevent or manage it. This initiative underscores the importance of an ongoing effort in reversing this epidemic.

National Obesity Awareness Week in the U.K. is observed in January and takes place from January 10 to 16 this year, 2025. 

Obesity affects more and more children, adults, and even pets in the U.K. each year. By 2050, 50% of the population could be obese. Fighting obesity can seem daunting. But the good news is it’s not impossible. National Obesity Awareness Week aims to demystify obesity and practice easy ways to prevent it. Eat right, stay fit, and lose weight — that’s the mantra. When a nation comes together, the battle is already half won.

History Of National Obesity Awareness Week

It’s fitting (and maybe a bit brutal) that National Obesity Awareness Week happens so soon after Christmas. The last thing we need are reminders of excessive holiday indulgence. But given the rising rates of obesity in the U.K., the timing seems perfect. There’s no better time than the New Year to eat healthier and get fit.

Obesity is a serious challenge, not just in the U.K. but internationally too. We’re not moving as much as we used to. We make things worse by eating processed food or takeaway. What’s more, we subject our pets to unhealthy lifestyles as well. More than 75% of pets in the U.K. are obese.

Being obese costs you, both literally and figuratively. Often, the damages to health and well-being can be irreparable. Taxpayers pay a whopping £6b annually for obesity-related conditions like heart disease and diabetes. For perspective, the amount is much more than that spent on the judicial system, fire, and police departments.

National Obesity Awareness Week in the U.K. encourages people to “turn obesity around.” It’s a week of awareness on obesity and its dangerous impact on people’s lives and society at large. Authorities share resources and tips on how people can reverse their lifestyles. The most significant changes begin with small steps; cooking healthy meals, exercising more often, and getting enough sleep each night. What also helps tremendously is unplugging from devices. Spend time outdoors instead of vegetating in front of a screen. And remember to switch off all electronic devices at bedtime.

Five Facts About Nutrition (that may surprise you)

1. Meal size and frequency

Studies show that meal size and frequency have no impact on weight loss.

2. Stop demonizing egg yolks

Egg yolks are super nutritious and do not cause high cholesterol.

3. Low fat doesn’t mean healthy

Since low-fat foods don’t taste as good, most manufacturers add sugar and other additives to enhance the flavour.

4. Pay attention to your gut

Feeding your gut microbes with lots of fibre is crucial for good health.

5. Calorie counting isn’t everything

It works for most people, but you can also lose weight through other healthy habits — like eating more protein.

Words above and more to read here

There is an Obesity Week International Conference to be held in Atlanta, Georgia, USA November 4th to 7th 2025 more to read here

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

All the best Jan

I saw some lovely tulips today!

While shopping at one of my favourite supermarkets I noticed, at the end of each check-out, there were buckets full of beautiful colour flowers ... when I looked closer I saw they were tulips! Now you may be asking did I treat myself to a bunch?

Well, on this occasion I didn't, the reason being I still have some beautiful plants and flowers that were given to me at Christmas ... but I may well be treating myself soon 😊

Do you sometimes treat yourself, or a loved one to flowers?

Perhaps you have a favourite?

~ All the best Jan ~

Tomatoes ... whatever the weather they are great!

Tomatoes are mainly a carbohydrate with some fibre, but they are best known for their vitamin and mineral content which includes calcium, magnesium, beta-carotene (which becomes vitamin A when consumed), vitamins C and E, some B vitamins and vitamin K.

They are quite versatile and can be enjoyed hot or cold! A warming soup, a colourful salad in fact there are many wonderful recipes you could try but today I'm just going to share two.

As we are experiencing cold weather here in the UK my first choice has to be a soup, and what better than a sweet potato, carrot, red pepper and tomato soup find the recipe and more details here

If, however you are currently experiencing hot (or warm) weather this colourful salad may be more to your choice ... it's a tomato tricolore salad and you can find the recipe, see more details here

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

All the best Jan

Did You Know? Five Food Related Facts!

Sharing five food related facts:

1. What old-school ‘diet’ food went viral in 2024?

Cottage cheese (do you like cottage cheese?)

2. What chocolate treat became the talking point of the 2024 Olympics?

Chocolate muffins (Yum, I can understand why!)

3. What is a mirepoix?

A mixture of evenly diced carrot, celery and onion. (it's a nice mix 😋)

4. What does it mean if an egg floats in water?

It’s old and could be rotten. They lose density with age (I knew this 👍 )

5. Can you name the famous chef who played football for Oxford United’s UK youth team?

Gordon Ramsay (I can remember reading about this 👍 )

Do you/did you know any of them? Please share in the comments section.
I only knew 4 and 5

~ and sharing a lovely image ~ 

The breathtakingly beautiful area of Langdale, in the UK's Lake District.

It runs west of Ambleside up to the Langdale Pikes. Pike is a local term for peak.

It splits into two valleys, Great Langdale and Little Langdale (image from google)

---- xxxx ----

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 (more about this here) 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

Mushroom and parsnip rösti pie : Warming vegetarian dish

How about this, a nice warming vegetarian mushroom pie, perfect for cooler days.

Ingredients
Serves Six
olive oil
750g/1lb 10oz mixed mushrooms (preferably Portobello, chestnut and wild mushrooms), roughly chopped into chunks
3 garlic cloves, sliced
small bunch thyme, leaves picked
2 red onions, sliced
2 carrots, finely chopped
250g/9oz swede, finely chopped
200ml/7fl oz white wine or vegetable stock
1 tbsp vegetarian Worcestershire sauce
1 tbsp Dijon mustard
2 tbsp wholegrain mustard
small bunch fresh flatleaf parsley, roughly chopped
2-4 tbsp crème fraîche (optional)
3 small parsnips, grated
sea salt and freshly ground black pepper

Method
1. Place a large ovenproof frying pan over a high heat and add a good glug of oil. Add enough mushrooms to cover the base of the pan, season with salt and pepper, and sauté until nicely brown and beginning to crisp at the edges. Transfer to a bowl and fry the remaining mushrooms in batches.
2. Put the pan back on the heat and add another glug of oil. Add the garlic, thyme, onions, carrots and swede, season with a good pinch of salt and pepper and cook over a medium heat for 10 minutes, until softened and starting to brown.
3. Preheat the oven to 200C/180C Fan/Gas 6.
4. Add the mushrooms and the wine or stock, and simmer until almost all the liquid has evaporated. Add the Worcestershire sauce, mustards, parsley and crème fraîche, if using, and cook gently for a few more minutes, until you have a rich gravy. Taste and add more salt and pepper if needed.
5. Season the parsnips with salt and pepper and pile on top of the mushroom mixture, leaving a little gap around the edge. Drizzle generously with oil and bake for 40 minutes, until golden brown and crisp.
6. Serve with some greens.

Recipe Tips
If you don't have an ovenproof frying pan, use a regular pan and transfer the mushroom mixture to a wide oven dish before topping with the parsnip.

Frying the mushrooms separately makes sure they stay crisp, woody and golden as the pie cooks.

The parsnip topping is a little lighter, with more crunch and texture than a traditional mash topping, but you could top it off with a 50/50 parsnip/potato and olive oil mash – a really filling dinner that will serve nearer eight. You can make this without the crème fraiche – you’ll need to simmer for a couple of minutes extra to thicken.
From an original idea here

Parsley, shouldn't be overlooked

read more here

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

All the best Jan

Flour ... so many choices

I had no idea there were so many different flours until I read an article by Michael Joseph, a snippet of which I share here.

"37 Types of Flour and Their Nutritional Values
For decades, wheat flour was the only kind of flour commonly used. Today, there is an abundance of choices, each with its own characteristics and nutritional properties. This diverse range of available flours is made from whole grains, refined grains, nuts, seeds, legumes, and even roots and tubers.

Acorn Flour

Almond Flour
Amaranth Flour
Arrowroot Flour
Barley Flour
Bread Flour
Brown Rice Flour
Buckwheat Flour
Cassava Flour
Chestnut Flour
Chickpea Flour
Coconut Flour
Cornflour
Cricket Flour
High-Gluten Flour
Kamut Flour
Lupin Flour
Millet Flour
Oat Flour
Pastry Flour
Peanut Flour
Potato Flour
Quinoa Flour
Red Lentil Flour
Rye Flour
Self-Raising Flour
Semolina Flour
Sorghum Flour
Sesame Flour
Soy Flour
Spelt Flour
Sunflower Seed Flour
Tapioca Flour
Teff Flour
Wheat Flour (also known as All Purpose Flour/Plain Flour)
White Rice Flour
Whole Wheat Flour

Which Type of Flour is the Best Choice?
There is no right answer for which type of flour is the “best” choice.
That depends on if one wishes to find a gluten-free flour, a high-protein option, the flour that offers the most fibre, and so on.
However, all flours provide their own unique characteristics and nutritional profiles.
The “best” flour just depends on if those characteristics meet the aim of the person using it."
You can read Michael's full article with research links here

Low Carb Flours
Many 'low carbers' use almond flour and coconut flour, but if you are just starting a low carb diet/lifestyle you may feel confused with which low carb flours to use. You may never have used any of them before and how to use them properly can be daunting. Low carb flours do not behave like wheat flour, and how to use them in your old regular high carb recipes is a common question.
More about Low Carb Flours (and Low Carb Cake ideas) can be seen here

What type of flour do you usually use?

Have you tried any in the above list ... what did you think?

Please share your thoughts in the comments section.

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

All the best Jan

A Lower Carb Diet and its Health Benefits

Health benefits of a low carb diet

Why would you consider eating fewer carbs? There are many potential benefits, proven by science and supported by clinical experience, like these:-

Lose weight
Most people start eating fewer carbs to lose weight. Studies have shown that low carb diets are at least as effective — if not more effective — than other diets.

Low carb makes it easier to lose weight without hunger and without having to count calories. According to recent studies, a low carb diet can even result in burning more calories than other diets.

Reverse type 2 diabetes
Low carb diets can help reduce or even normalize blood sugar and thus potentially reverse type 2 diabetes. As the American Diabetes Association notes, carbohydrate reduction of any level is likely an effective tool for blood sugar control.

Low carb can also be helpful in managing type 1 diabetes.

A grateful gut
Low carb might help settle a grumpy gut, often reducing symptoms of irritable bowel syndrome such as bloating, gas, diarrhoea, cramps, and pain. Indigestion, reflux and other digestive issues can sometimes improve, too.

For some, this is the best part of going low carb and happens usually within the first few days, or first week, of starting the diet.

Reduce sugar cravings
Are you struggling to stay away from sweet foods, even though you try to eat them in “moderation?” Many people do. A low carb diet can often reduce and sometimes even eliminate cravings for sweets.

Bonus benefits
Weight loss, lower blood sugar, improved mental clarity, and a calmer digestive system are the most frequently cited benefits of low carb eating. But some people experience even more improvements, some of which can be life-changing:-
Lower blood pressure and other improvements in risk factors for heart disease,
Less acne and better skin,
Fewer migraines,
Improved mental health symptoms,
Better fertility, and more...

Words above taken from Diet Doctor site.
You can read more, with all related links, here

Related Posts

How Low Carb Can Help, plus a favourite low carb recipe - see it here
Introduction to low-carb for beginners - see it here

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

All the best Jan

Lemon Posset ... made easy

A posset (also historically spelled poshote, poshotte) was originally a popular British hot drink made of milk curdled with wine or ale, often spiced, which was often used as a remedy. In the 16th century the drink evolved into a cream, sugar and citrus-based confection, which is still consumed today as a cold set dessert similar to syllabub.

The recipe I share today, for lemon posset, has to be one of the easiest desserts to make. Simply heat some cream and sugar (or equivalent sweetener) and whisk in lemon juice to create a smooth lemon mousse that makes the perfect finish to a special dinner for two.

Ingredients

Serves Two
100ml/3½fl oz double (heavy) cream
50g/1¾oz sugar or equivalent sweetener 
½ large lemon, finely grated zest and juice (about 2 tbsp)

Method
1. Put the double cream and the sugar into a pan over a low heat. Stirring constantly to dissolve the sugar, gently bring the cream to the boil. Simmer the cream for three minutes, then remove from the heat and allow to cool.
2. Add the lemon juice and zest and whisk well.
3. Pour the lemon cream mixture into two small cups or serving glasses and refrigerate for three hours.

Tip

Garnish with a few chopped almonds or pistachios, a bit of candied lemon peel or a scattering of shortbread crumbs for crunch.

From an idea seen here

Similar Recipe Suggestion

Citrus Custard Dessert, it's low carb/keto see here

Please be aware, 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

It's the 1st of January 2025

~ Hello January 2025 ~

~ Happy New Year Wishes ~

In previous years regular readers will know I usually start each month with facts about the coming month ahead. This year however, a break with tradition, which I hope you will enjoy. The first of each month will feature a lower carb recipe starting with the first letter of that particular month ... so here we go as it's January!

J is for ? can you guess ? It's tasty and comes in many flavours, but strawberry is the most popular one in both the UK and the US, and perhaps where you live too.

Yes, I am talking about Jam !

Spread on toast, swirled into yogurt, filling delectable pastries, sponges, cookies or biscuits. Jam adds a natural fruity sweetness to so many meals and snacks.

Of course if you are diabetic (or pre-diabetic) sugary jam is not ideal, nor is toast which often uses a higher carb bread, both of these can raise blood sugar levels which is best avoided. However, fear not, there are many lower carb recipes to choose from that do not raise blood sugar to unwanted levels. You can find some within this blog or on the wider worldwide web! 

Lower Carb Jam

All you need is quality fruit, which you simmer gently until enough liquid has evaporated. Then you add a bit of extra sweetness such as erythritol, stevia or Swerve (if necessary) and a little bit of thickener such as chia seeds, gelatine or xanthan gum (if necessary). That's it!

Here is What You Need

400 g / 14 oz strawberries, diced *
2 tablespoon water
1 teaspoon chia seeds ground
1 teaspoon lemon juice optional
1 tablespoon powdered sweetener optional

* 400g (14.2oz) of strawberries made 200g (6.7oz / scant cup - a scant cup is usually two tablespoons less than a full cup) of jam.

This is What You Do

1. Chop the strawberries and place them in a saucepan together with the water.
2. Bring to the boil (lid on), then turn down the heat medium and let it bubble away for 15 minutes. Only add the lemon juice if you want to store the jam for longer than 1 week - it prevents the growth of bacteria.
3. Mash the strawberries with a potato masher (or with a fork), then continue to cook on low-medium for another 30 minutes until reduced by half. You want it to bubble peacefully. Bubbles will become smaller as the liquid evaporates. Stir regularly with a spatula to prevent the jam from burning. Towards the end of cooking, stir constantly.
4. Taste. If necessary, sweeten with 1 tablespoon of powdered sweetener for example erythritol.
5. Add the ground chia seeds and stir. Cool and fill into a sterilised jar. Store in the fridge.

The above and lots more to read here

Some lower carb bread suggestions can be seen here

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

All the best Jan

A Happy, Peaceful And Healthy New Year Is Wished For You

As 2024 draws to a close, and we welcome the new year of 2025,

I thank all the people that have taken the time to read this blog during the past year,

and a special thank you to the very kind people who take the time to comment.

Wishing all readers a happy, peaceful and healthy New Year.

Jan

Hello Robin !

Regular readers will no doubt be aware that the Robin is my favourite bird, and perhaps you'll agree with me when I say doesn't it look cute in the above photograph taken by Yen Milne! As well as being my favourite bird, apparently it is also the UK's favourite bird! Thanks to its bright red breast, it's familiar throughout the year and especially around Christmastime. Males and females look identical, young birds have no red breast and are spotted with golden brown. Robins sing nearly all year round and despite their cute appearance, they are aggressively territorial and are quick to drive away intruders. They will sing at night next to street lights.

A little more detail:
1. Year-round Residents: While many bird species migrate, UK robins are primarily non-migratory birds. They usually remain in the same territory throughout the year, defending it vigorously against other robins.
2. Territorial Singing: Male robins are known for their melodious songs, but did you know that they also sing to establish and defend their territories? They often sing during the night too, especially in well-lit urban areas. However, robins don't appear to be as territorial or aggressive towards other species, and have even been seen to feed chicks of other species.
3. Aggressive Behaviour: Despite their charming appearance, robins can be quite aggressive towards each other and other bird species when defending their territories. They are known to engage in fierce battles, often resulting in injuries.
4. Symbol of Christmas: In the UK, robins are strongly associated with Christmas and are a popular motif on holiday cards and decorations. This association is believed to have originated from Victorian postmen, who wore red uniforms and were nicknamed "robins." There is a National Robin Day, which takes place on the 21st December each year.
5. Red Breast, Brown Bird: The vibrant red breast of the robin is a result of a pigment called carotenoid, which is obtained from their diet of fruits and insects. However, the rest of their plumage is actually brown, helping them blend into their natural surroundings.
6. Short Lifespan: Despite their endearing presence, robins have relatively short lifespans. On average, they live for about 1.1 years due to high mortality rates in their first year. However, those that survive past their first year can live up to 5-6 years.
7. Nesting Habits: Robins are known for nesting in unusual places, including sheds, hanging baskets, and even clothing left outside. Their nests are often well-hidden and made with a variety of materials, including leaves, moss, and feathers.
8. Worms Aren't Their Main Diet: While the image of a robin pulling a worm from the ground is iconic, worms make up only a small portion of their diet. Robins are omnivores, and they also eat insects, fruits, and berries, especially during the colder months when worms are less accessible.
9. Legends and folklore: One of the most famous legends of robin red breast is that the robin got his breast after burning himself on a fire, which he fanned to keep the baby Jesus warm. He is then fabled to forever carry the red breast as a sign of his devotion.
10. Population Decline: Despite their widespread presence and popularity, UK robin populations have experienced a 2% decline between 2015-2020 due to habitat loss, pesticide use, and climate change. 

Details above taken from here

The American Robin (pictured above)

The American robin is different from the UK/European Robin. It is a distinctive and easily recognizable songbird, known for its large size, vibrant plumage, and melodious song. As the largest North American thrush, it boasts a robust physique with specific identifying characteristics that set it apart in the avian world. American Robins are highly adaptable birds found in a variety of habitats, including woodlands, suburban areas, parks, and gardens. They prefer open spaces with short grass where they can forage for insects. The availability of water sources is also essential for their survival.

Image and more to read can be seen here

Did you know

Fat balls or bars can be a great way to entice robins. Melt some suet or lard and mix it with fruit, nuts and seeds, then leave the hardened balls or bars on your feeder. Use about one-third fat to two-thirds mixture. Stir well in a bowl and allow it to set in a container of your choice. In addition, make sure you put out a dish of clean water – robins need to stay hydrated and clean.

I do enjoy watching the birds (and occasional squirrel) either from behind a window or indeed out in the garden, nature is so enjoyable. If you can, why not go for a walk and listen to the great sound of bird song, and should you be fortunate to see any birds do please share them with us.

For now, having been out recently, I'm going to settle down with a cuppa, and a low carb lemon cheesecake cookie/biscuit ... would you like one? See here

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

All the best Jan