Mug Cakes : Can Be Enjoyed by Diabetics and Non-Diabetics !

I think most readers would agree that diabetes and cakes does not sound like a great combination, as both flour and sugar will raise blood sugar levels and that is the last thing a diabetic wants or needs.

However, (good news) there are sugar substitutes that work quite well in most recipes and there are many different low carb flours and flour substitutes which may be used.

Low carb cakes can be delicious and do not raise blood sugar levels as a regular cake would, so if you are a diabetic and want to treat yourself to a cake you could consider trying a low carb cake recipe. In fact many non-diabetics, or those wishing to reduce sugar and carbs intake can enjoy these cakes too.

Raspberry Cream Cheese Mug Cupcake : Low Carb and Delicious

Are you a fan of mug cakes? They're very popular in the low carb, keto world.

In about five minutes you can mix a few basic ingredients...

then enjoy a single serving of 'sweet', low carb goodness.

No oven needed for this recipe, it's 'cooked' in the microwave!

see more details/recipe here

Chocolate Mug Cake

hard to resist and ready in under five minutes

see more details and recipe on the Diabetes Diet Blog here

If you may be looking for more low carb cake recipe ideas, why not consider one or all of these here

You may also be interested in reading 'Introduction to low-carb for beginners', find it here

~ wishing you a happy day ~

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

Are you already rocking around the Christmas Tree?

I wonder are you already rocking around the Christmas tree? Is your house already looking sparkling with fairy lights and baubles?

Maybe you've got the candy canes ready, and the tinsel hung? Or maybe you haven't started decorating quite yet.

If you go in the shops Christmas décor, and stuff, is everywhere and even the Christmas TV adverts have started. So just out of curiosity, have you got your tree and lights up yet? If not, when do you put up your decorations? 

Do please share in the comments below.

~ xxx ooo xxx ~

I tend to put decorations up the first week of December, I do enjoy seeing them.

Out and about recently quite a few people have their lights and displays up already ... it is cheerful to see, and the shops are beginning to look very festive.

Perhaps I'd better start writing some Christmas Cards!?

All the best Jan

Roasted vegetables with herbs and feta : A classic Mary Berry recipe

I do enjoy eating roasted vegetables and if you should ever find yourself making too many find they taste great the day after too! You can also use them in frittatas - quite yummy! This recipe idea comes from the wonderful Mary Berry and she adds feta, mint and basil when serving them ... delicious 😋

Ingredients

Serves Six

2 small or 1 large aubergine/eggplant, halved and cut into 15mm/⅝in slices
350g/12oz peeled butternut squash, cut into 2cm/¾in cubes
2 medium courgettes/zucchini, halved and cut into 1cm/½in slices
2 large red peppers, seeds removed, cut into large 4cm/1½in pieces
4 tbsp olive oil
salt and freshly ground black pepper

For the dressing

2 tbsp balsamic vinegar
4 tbsp olive oil
1 tsp caster sugar
1 heaped tsp grainy mustard
1 banana shallot, finely chopped
1 garlic clove, crushed

To serve

100g/3½oz feta, crumbled (optional)
2 tbsp chopped mint
2 tbsp chopped basil

Method
1. Preheat the oven to 220C/200C Fan/Gas 7. Line two large baking trays with baking paper.
2. Put the vegetables into a bowl, add the oil and season with salt and pepper. Toss until coated. Arrange in a single layer on the baking trays.
3. Roast in the oven for 30–40 minutes, or until golden and little crisp – turn halfway through if needed. Leave to cool on the baking trays.
4. For the dressing, measure all of the dressing ingredients into a jug. Mix well and season with salt and pepper.
5. Put the vegetables on a serving platter or in a bowl. Pour over the dressing and check the seasoning. Scatter with the feta (if using), mint and basil and serve.

From an idea seen here

~ enjoy your day ~

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.

Finally a reminder!
It seems many of us are still experiencing problems with blogger, especially with comments going (incorrectly) into the spam folder! So important to check your spam folder daily.

All the best Jan

Autumn Joy

If you are a regular reader of this blog you will know that Autumn is one of my favourite seasons, I just love the glorious colours this season can bring, and when the weather allows, it is always enjoyable to get out and about and enjoy a walk.

However, I am always thankful to fellow bloggers and the internet when images of this wonderful season are shared. In an instant, from the comfort of your armchair, you can be enjoying blue skies and Autumnal colour 😊 just like the image I share below taken by 'New Forest Explorer'. Doesn't it look lovely. 

There were still a fair few green leaves clinging on in Cadnam

 image credit 'New Forest Explorer'

Cadnam is a village situated in Hampshire, England, within the boundaries of the New Forest National Park. The village has existed since the medieval period. Cadnam is first recorded in the 1270s as Cadenham. The name apparently means the farmstead ("ham") of a man named Cadda.

The Cadnam Oak, at the south-east corner of a crossroads in Cadnam, is thought to be a "boundary tree" of the New Forest. Legend has it that the Cadnam Oak puts forth green leaves on Christmas Day, being leafless immediately before and after the day. The current tree is actually a descendant of the first Cadnam Oak, but the fame still continues. Popular tradition even has it that the tree only buds on Old Christmas Day on 6 January, refusing to acknowledge the Gregorian calendar change of 1752 ... if any reader should be near to Cadnam on Christmas Day or even Old Christmas Day and would care to check out the leaves on The Cadnam Oak do please share with us what you find! 

In the meantime after a lovely imagined walk where this image was taken, it must be time for a refreshing cuppa ... tea is my choice but you may prefer coffee.

Thank you for visiting this blog.

I wish you a lovely day and a good week ahead.

All the best Jan

Ten Kitchen Hacks/Tips You May Like To Try !

Did you know that kitchen or food hacks are techniques used by some home cooks and culinary professionals to make food preparation tasks easier, faster, or more efficient. However, some may just prefer to call them tips!
Here are ten kitchen hacks/tips that may surprise you.

Save Wilted Herbs by Freezing Them in Oil
Don’t toss wilted herbs just yet! Chop them up and freeze them in olive oil using an ice cube tray. This preserves their flavour and creates perfect portions to add to sauces, sautés, or soups. 

De-seed Pomegranates in Water
Cut a pomegranate in half and place it in a bowl of water. Use your hands to gently push the seeds out underwater. The seeds will sink while the pith floats, making it easy to separate and enjoy this antioxidant-rich fruit without the mess. 

Soak Onions in Cold Water
Avoid tears while chopping onions by soaking them in cold water for 10 minutes before slicing. It also mellows the sharp taste for milder dishes.

Use Salt to Clean Cast Iron Pans
Scrub your cast iron pans with coarse salt instead of soap. The salt acts as an abrasive, helping to remove stuck-on food without damaging the seasoning.

Ripen Avocados with a Paper Bag and Banana
Place an unripe avocado in a paper bag with a ripe banana. The ethylene gas from the banana speeds up the ripening process, giving you a ready-to-eat avocado in 1-2 days.

Peel Hard-Boiled Eggs with Baking Soda

Add a teaspoon of baking soda to the water when boiling eggs. It raises the pH level, making the shells easier to peel off cleanly.

Prevent Boiling Over with a Wooden Spoon
Place a wooden spoon across the top of your pot while boiling water or cooking pasta. The wooden spoon breaks the surface tension of the bubbles, preventing them from spilling over the sides of the pot. Plus, wood doesn’t conduct heat, so the spoon stays cool and safe to handle!

Keep Lettuce Crisp with Paper Towels
Place a paper towel in your container of salad greens to absorb excess moisture. This keeps your lettuce fresh and crisp for longer. You may like to try Blueberry Lettuce Wraps as a delicious way to use your crisp lettuce!

Stop Potatoes from Sprouting with Apples
Place an apple in your bag of potatoes to prevent them from sprouting. The ethylene gas released by the apple slows down the sprouting process.

Peel Ginger with a Spoon
Forget struggling with a knife! Gently scrape a spoon along the ginger’s skin to peel it effortlessly without wasting the flesh.

I hope you may find these hacks/tips make your time in the kitchen easier and more efficient. Do you already use any of these tips? Have you a favourite kitchen hack? Do please share in the comments section.

Words above taken from article here

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

All the best Jan

Did You Know ?

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

1. “Tsundoku” is a Japanese word for the habit of buying too many books, letting them pile up in your house, and never reading them.

2. A cluster of bananas is called a “hand.” Along that theme, a single banana is called a “finger.”

3. The tongue is the only muscle in one’s body that is attached from one end.

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

5. There is a company that sells mirrors that make people look 10 pounds thinner. Overall, the mirrors have contributed to 54% of total sales for retailers that use them.

6. The human eye is so sensitive that if the Earth were flat and it was a dark night, a candle’s flame could be seen from 30 miles away.

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

I hope you enjoyed these seven facts - did you know any of them?

~ good wishes for the remainder of this month ~

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

World Diabetes Day and the Alternative Apple Crumble

 ~ Today 14 November 2024 is World Diabetes Day ~

Did you know that "millions of people with diabetes face daily challenges managing their condition at home, work, and school. They must be resilient, organised, and responsible, impacting both their physical and mental well-being. Diabetes care often focuses only on blood sugar, leaving many overwhelmed. This World Diabetes Day, 14 November, let’s put well-being at the heart of diabetes care and start the change for a better diabetes life."

please read more here

Autumn is definitely the right season for delicious apple crumble, and I can remember my dear Mum making a wonderful variety of crumbles using fruits appropriate to the season. She made it 'the traditional' way with flour, sugar etc. which if you have a look around the many recipes available on the 'net' you will see the carbohydrate content could be anything from 46g plus per serving! Now, if you are diabetic this would have your blood sugars rising, (best avoided!) and if like me you choose to eat the LCHF way and restrict your carb intake a 'traditional' crumble is best avoided!

However, fear not, Apple Crumble - which really is a symbol of great family meals and togetherness - has a lower carb version! Yes fellow low carb blogger Julia McPhee has a 'low carb' version of this family favourite and she says ' No McPhee family gathering is complete (without her version) of Apple Crumble'.

Ingredients
Serves 8
6 (Granny smith) apples, peeled and sliced
50g Butter
1 cup Almond meal
1 tbsp. Natvia (sweetener)
Optional
½ cup chopped nuts or Crunchy Grain Free Granola

Instructions
1. Boil apples until soft in a small amount of water. Place in a baking dish.
2. Place softened butter, almond meal, Natvia, and nuts in bowl and mix together (real crumble requires mixing by hand), until well combined but still crumbly.
3. Spread over cooked apples and bake at 180 for 30 minutes or until crumble is golden brown.
4. Serve warmed with fresh cream or yoghurt.

Note that nutritional information is calculated for 1 serve of crumble and does not include cream or yoghurt. Each serving: Fat 27.3g  Carbohydrates 14.9g  Protein 7.1g

Recipe suggestion from Julia McPhee's blog here
If you need help with measurement and conversion please see here

A reminder
Just look at the difference in carb count:-
14.9g per serving in the low carb version
46g per serving in the 'traditional' version

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 would like to read more about eating lower carb foods, and the LCHF lifestyle, why not see the posts 'Introduction to low-carb for beginners' here and 'What is LCHF' here

Please be aware that 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

Salmon and Broccoli Bowl : Dairy Free : Flavourful Midweek Meal

Meals really don't have to be served on a plate ... this one works well in a bowl! This delicious salmon recipe bursts with flavour. It is full of healthy fats, and could make you a perfect midweek meal. Read on and see what you think ...

Ingredients
Serves One
1 small swede/rutabaga/turnip, peeled and diced
½ head broccoli, cut into florets
1 tin salmon in spring-water or 100g (3 ½ oz) fresh salmon fillet, skinned and de-boned
125ml (4 fl. oz/ ½ cup) almond or coconut milk
freshly cracked black pepper, to taste

Method
1. Cook the *swede/rutabaga/turnip (see tip) and broccoli in a saucepan of boiling water for 8 – 10 minutes or until tender. Drain and set aside.
2. If using fresh salmon, put the salmon in a small frying pan over medium heat and pour over the almond milk. Bring to a boil, then reduce the heat to low and simmer, covered, for 7 minutes or until the salmon is just cooked.
3. Place the salmon, with the almond milk it was cooked in, and the cooked vegetables in a food processor and pulse to your desired consistency. If you prefer a smoother consistency, add more almond milk. If you prefer a chunkier version, omit the processing step and simply mix everything together in a bowl... see note below.
4. Serve with a grind of black pepper - it just adds to the taste!

Note
A chunkier version (which I prefer) is good, but see for yourself which you'd rather have!
Tip
* Needs to be tender - so do check

Recipe idea is by Lee Holmes and can be seen here

~ some flowers to wish you a happy day ~

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

All the best Jan

Yes! This Pigeon Is Pink!

As regular readers know, from time to time, I do like to bring something different and I think this post really does fit that description, as it's about a pink pigeon!

Have you ever seen a pink pigeon before?

photo credit - Paignton Zoo

This rare pink pigeon baby has been hand-reared at Paignton Zoo, Devon, England.

If you are a fan of birds and the colour pink, (it's my favourite colour!) then this one is sure to put you in a flappy mood 😊

A zoo in the south of England has hand-reared a rare baby pink pigeon for the first time.

The species can only be found in the wild in Mauritius, a country in East Africa, but they are considered vulnerable to extinction by the International Union for Conservation of Nature (IUCN).

It was once thought that their numbers in the wild were as low as nine in 1991, but since then they have been boosted thanks to conservation efforts like those seen at Paignton Zoo.

Tom Tooley, who works as a bird keeper at the zoo, came up with a special technique for hand-rearing baby birds that have been abandoned or orphaned by their parents.

He's been teaching this technique to others so they can help the rare birds too.

Tom says his technique allows the baby pigeons, which are known as squabs, to "naturally consume" their food.

People working for the Mauritian Wildlife Foundation (MWF), that help protect the country's threatened plants and birds including the pink pigeon, have been getting help from Tom since 2014.

Pink pigeons are herbivores and tend to eat buds, leaves, fruits and seeds.

Aside from the obvious difference in colour, they look quite similar to the pigeons you might see here in the UK.

When they are in flight, they make a call which sounds like 'hoo hoo'.

The adults tend to mate for life, with the females tending to lay two white eggs, which hatch two weeks later.

The species is part of a European Endangered Species Programme (EEP) which hopes to ensure the long-term survival of the species.

Words and image from story here

~ xxx oooo xxx ~

Well I've never seen a pink pigeon but tend to see a lot of wood pigeons which is the UK's largest pigeon. It has a mauve chest, white nape and white wing patches that can help identify the bird in flight. It's very common in gardens, parks, woods and farmland.

You can read more about pigeons and doves of the UK here

Photo Credit - Robert Bannister

Do pigeons visit your garden? Perhaps you see them in your town. Have you been fortunate to see a pink pigeon? Do please share your thoughts in the comments section.

Thank you for visiting and reading this blog ...

All the best Jan

Baked Portobello Mushrooms on Smoky Beans : Traybake Recipe

Traybakes are very popular and this recipe for an all-in-one traybake recipe combines the sweetness of butternut squash and the smokiness of BBQ mushrooms. Very tasty but not that low in carbs, so please keep this in mind should you decide to make it, as it may not be suitable for all readers.

Ingredients

Serves Two
4 tbsp. olive oil
2 garlic cloves, crushed
1 tbsp. cumin seeds
2 tsp. hot smoked paprika
1 red onion, roughly chopped
300 g butternut squash (prepared weight), peeled and cut into large chunks
(swap the butternut squash for sweet potato if you prefer)
4 thyme sprigs
400 g tin mixed beans, drained and rinsed
400 g tin chopped tomatoes
4 tbsp. barbecue sauce
4 Portobello mushrooms
3 spring onions (scallions), sliced
Natural Yoghurt, to serve (dairy-free, if needed)

Directions

1. Preheat oven 200°C (180°C fan) mark 6. Mix the oil, garlic and spices in a small bowl. Place the onion and butternut in a medium roasting tin or ovenproof serving dish, add half the spiced oil and toss to coat. Roast for 15min.
2. Meanwhile, pick the leaves from half the thyme sprigs and stir into the remaining spiced oil.
3. Stir beans, tomatoes, barbecue sauce and remaining thyme sprigs into the roasting tin with 150ml (5fl oz) water; season generously. Return to oven for 20min. Brush mushrooms all over with the reserved spiced oil, nestle into the tomato/bean mixture and cook for 15-20min until tender. Scatter over spring onions and serve with yoghurt (regular or dairy-free), if you like.
From idea seen here

Other Traybake recipe suggestions

Chicken Kyiv (Kiev) Traybake - see here

Sausage, Squash and Apple Traybake - see here

Other butternut squash recipe suggestions

Butternut Squash Soup - see here

Pork and Squash Casserole - low carb  - see here

~ enjoy your day ~

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

All the best Jan

Remembrance Sunday 2024 - We Will Remember Them

Today, Sunday 10 November, the National Service of Remembrance will be held at the Cenotaph on Whitehall, London, UK. The service will commemorate the contribution of British and Commonwealth military and civilian servicemen and women involved in the two World Wars and later conflicts.

We will remember them, and say thank you to the brave men and women,

past and present who fight to preserve our freedoms.

IN FLANDERS FIELDS

In Flanders' fields the poppies blow

Between the crosses, row on row,

That mark our place: and in the sky

The larks, still bravely singing, fly

Scarce heard amid the guns below.

We are the dead. Short days ago

We lived, felt dawn, saw sunset glow,

Loved and were loved, and now we lie

In Flanders' fields.

Take up our quarrel with the foe;

To you from failing hands we throw

The torch; be yours to hold it high,

If ye break faith with us who die

We shall not sleep, though poppies grow

In Flanders' Fields.

After the First World War, the poppy was adopted as a symbol of Remembrance.

In the spring of 1915, shortly after losing a friend in Ypres, a Canadian doctor, Lieutenant Colonel John McCrae was inspired by the sight of poppies growing in battle-scarred fields to write the now famous poem called 'In Flanders Fields'.

~~ xxxx ~~

In 2024 a memorial installation to soldiers killed in the D Day landing on 6 June 1944 has been on display at the National Trust's Stowe Gardens. The silhouettes are designed to represent the military personnel from all the major services but in addition, two bespoke figures of nurses have been included. They are of Sister Mollie Evershed and Sister Dorothy Field who died while helping to save 75 men from the hospital ship SS Amsterdam which sank off the Normandy beaches on 7th August 1944.

Both were given posthumous commendation for their actions and are the only two women commemorated on the British Normandy Memorial. You can read and see more here

We Will Remember Them

Jan

'How does vitamin D help our bones? Here are five foods that contain it'

Researchers found that children whose mothers took extra vitamin D supplements during pregnancy had stronger bones at the age of seven.

Bone density scans of more than 1,000 children showed that the children whose mothers took the vitamin D supplements had more calcium and more minerals (making them stronger and less likely to break) in their bones compared to the group whose mothers who took a placebo tablet instead.

The study was led by the University of Southampton and University Hospital Southampton, and was published in The American Journal of Clinical Nutrition.

But why is vitamin D so important for our bone health, and what foods can we find it in?

Why is vitamin D so important for our bone health?

“Vitamin D is critical for bone health,” says dietitian Rosie Carr. “It helps our bones absorb calcium to support the bone remodelling process, which is how our bones regenerate and create new tissue.

“Calcium provides the building blocks our bones need to grow and maintain their density and strength.”

What bone issues can a vitamin D deficiency lead to?

“The most common sign of a vitamin D deficiency would be aches in the muscles and bones,” highlights  consultant rheumatologist Dr Claire Gorman. ”If vitamin D is very low and has been for a long period of time, you may start to get weakness in your muscles (e.g. thigh muscles) and this may cause difficulty walking.”

It can also lead to osteoporosis.

“Osteoporosis is a condition of very low bone density, which causes bones to become brittle and weak, increasing the risk of fracture,” explains Carr.

“It is typically associated with older adults, but it can be a risk at all ages if we don’t eat a balanced diet sufficient in vitamin D and calcium and exercise regularly.”

In some rare cases, a vitamin deficiency in childhood can lead to rickets.

“Rickets is characterised by the softening and weakening of bones and leads to skeletal deformities (like bowed legs) and developmental issues,” warns Carr.

Who is most likely to have a vitamin D deficiency?

“It’s typically associated with older adults as we tend to become less physically active and get outside less,” says Carr. “Our appetite also decreases with age, reducing the opportunity to get sufficient calories, protein, and minerals to support bone health.”

However, people of all ages can develop vitamin deficiencies.

“Deficiency can occur at any age if we don’t get sufficient sun exposure, eat a healthy diet or exercise regularly,” highlights Carr.

Here are five foods to incorporate into your diet which are good sources of Vitamin D

Eggs
“Eggs are a good source of vitamin D and protein,” says Carr. “for an easy breakfast, lunch or dinner.”

Mushrooms
“Mushrooms are a rich source of vitamin D,” says Jenna Hope, registered nutritionist.  “If you leave your mushrooms on the windowsill with direct exposure to sunlight they can synthesise their own vitamin D too. “This means they can contain more vitamin D by the time you come to eat them than when you bought them.”

Adding mushrooms to a hearty soup is a great way to warm yourself up while getting your vitamin D fix. “At this time of year a creamy mushroom soup is the perfect lunchtime pick-me-up,” says Hope. “I recommend adding some beans or Greek yoghurt into the soup for a hit of protein too.”

Red meat
“For those whose diets will allow it, red meat, offal and liver can provide additional vitamin D,” says qualified nutritionist Emma Thornton. “One 25g steak, for example, contains around 15 IU of vitamin D, whilst 100g of braised beef ribs contains approximately 27IU.”

Salmon
“Salmon and other oily fish are good sources of vitamin D and are rich in protein, which will also support our bone health,” explains Carr. 

Products fortified with vitamin D
“The likes of butter, some fruit juice and some cereals are now fortified with vitamin D to help keep levels topped up,” says Thornton. 

Words above taken from article here

You may like to read the UK's NHS site regarding Vitamin D found here, and wherever you live, it maybe advantageous to read your own countries advice on Vitamin D. I'm sure a search on your computer would find the appropriate site. 

Please be aware that 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

Buffalo chicken and cauliflower casserole : Tasty, and high in protein, low in carbs

Buffalo wings were the inspiration for this casserole, this has the familiar Buffalo flavour without the sticky fingers. Covered (smothered) chicken and cauliflower in a creamy, cheesy sauce, and baked with scallions and a hint of garlic. High in protein, low in carbs —

For those not familiar with buffalo wings this is what Wikipedia says "A Buffalo wing in American cuisine is an un-breaded chicken wing section (flat or drumette) that is generally deep-fried and then coated or dipped in a sauce consisting of a vinegar-based cayenne pepper hot sauce and melted butter prior to serving. They are traditionally served hot, along with celery sticks and carrot sticks with blue cheese dressing or, primarily outside of New York, ranch dressing for dipping. Buffalo wings are often called simply "wings", "hot wings", or "chicken wings".

Buffalo wings have gained in popularity in the United States and abroad, with some North American restaurant chains featuring them as a main menu item. The name "Buffalo" is now also applied to other spiced fried foods served with dipping sauces, including boneless chicken wings (made from chicken breast meat), chicken fries, chicken nuggets, popcorn chicken, shrimp, and cauliflower. It also describes other dishes, such as pizza, that are seasoned with the Buffalo-style sauce or a Buffalo flavour seasoning."

Have a look at the ingredients and see what you think of this low carb recipe take on Buffalo Chicken ... and cauliflower casserole

Ingredients
Serves Four
1 lb (450g) cauliflower
4 oz. (110g / 1 cup) cheddar cheese, shredded/grated
4 oz. (110g / ½ cup) cream cheese, at room temperature
½ cup (120ml) sour cream
2 tbsp hot sauce, or more to taste
2 (1 oz. / 30g) scallions (spring onions), chopped
¼ tsp garlic powder
½ tsp salt
¼ tsp ground black pepper
1 lb (450g) cooked chicken breast, cubed (Rotisserie chicken works very well)
2 tbsp fresh chives, chopped

Tips
i) This dish can be prepared ahead and refrigerated until ready to bake. To do so, remove it from the fridge while you preheat the oven and bake for 30 minutes.
ii) Rotisserie chicken works very well in this recipe.
iii) If you like spice, add more hot sauce to the casserole. Frank's hot sauce used in the original recipe, but some may like Cholula.

Instructions
1. Preheat the oven to 350°F (180°C) and lightly grease a 9" x 9" (23 x 23 cm) baking dish with non-stick spray.
For further details please see here

Spring onions are also known as scallions or green onions. Spring onions are in fact very young onions, harvested before the bulb has had a chance to swell. Both the long, slender green tops and the small white bulb are edible and are good either raw or cooked. They have a similar flavour to onions but are much milder.

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

All the best Jan

Spiders ... should we learn to love them ?

Some of us do not mind spiders, the one above looks quite friendly, and growing up (and even now) if we had a larger house spider we would always nickname it Fred! I'm really not sure how that tradition started but I can still remember the children, and now the grandchildren, calling the larger house spiders Fred!

For those who are not keen on them perhaps 'we should learn to love them' - because big spiders aren't as scary as you may think!

Here in the UK, it is that time again where you might start to see more spiders appearing in your home - and they may look bigger than before!

Right now it's 'spider season', which happens every year - just like the leaves falling.

Some people find spiders a bit scary, but is there really that much to fear?

Dr Sara Goodacre, spider expert at the University of Nottingham, gives more details about our eight-legged friends and why they appear to be so big right now.

Why are there more spiders at this time of year?

Dr Sara says that the number of spiders doesn't actually increase in autumn - it's just that we might notice them more because they're bigger and come indoors.

According to Dr Sara, "spiders become adults at this time of year, and that's why they're bigger than before". She says that it's actually "a good thing" that we see lots more bigger spiders in our homes, as it's "a sign that spiders are healthy and everything is as it should be in the world around us".

"House spiders might be running round, but that's only because they're looking for mates or trying to find a dark space to be in. Spiders are quite good at sprinting, but they get tired quickly, so they'll often just sit once they've found a safe place."

Are spiders scary?

Whilst it's a matter of opinion, Dr Sara does lots of research on spiders and says there's nothing to worry about when we see one indoors.

"One key thing to know, especially if you're nervous around spiders, is that they're not dangerous in the UK."

Dr Sara says that we should "treat a spider more like a butterfly" if we find them in our home, and be curious about it.

"First, give it a name! Then have a look at it from a distance. Does it have markings on its legs that look like stripy socks? If so, that means it's one type of house spider, and if not, it's a different one."

There's lots of spider species that can change depending on where you live in the UK.

"Spiders are incredible creatures"

Dr Sara is part of a team who are working on copying the silk that spiders use to create webs and catch insects, so that it can be used to help humans out in other ways. There's research underway to use spider silk to help human cells regrow, as well as using it to release antibiotics in cells to treat people who are unwell.

Smaller spiders are also able to "fly" by using their silk to make mini sails with which they can catch the wind. Dr Sara says they can travel up to 70km in a day by doing this!

Sara says that "spiders are beautiful and creative... I really think they do have superpowers!" She says, that as spiders "stop insects we don’t want from eating the crops that we grow for food, we're in real trouble if we lose that balance".
So maybe it's time to look at these creatures a little bit differently!

Words above taken from article here

… and if you want to take your mind away from spiders ...

sit down with a cuppa and enjoy a slice of

 Italian Low Carb Lemon Cake - see details here

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

All the best Jan

Humble Pie, a Mary Berry recipe, it's vegetarian and cheesy

Today, I am sharing a recipe suggestion by Mary Berry, who is one of the best-known and respected cookery writers and broadcasters in the UK. She describes her cooking style as 'family' - practical, healthy recipes that incorporate lots of fresh ingredients.

Mary has taken humble ingredients and elevated them to create this hearty vegetarian cheesy pie topped with golden puff pastry that feels like a real treat.

The equipment and preparation, you will need a fairly deep 28cm/11in diameter dish or 3-pint dish.

For those who may prefer a lower carb puff pastry please see the recipe suggestion and instructions on this link here

Ingredients

Serves Six
For the vegetable filling

1 large cauliflower
2 leeks, trimmed and cut into 2cm/¾in slices
knob of butter
200g/7oz button mushrooms, halved
115g/4oz frozen petits pois peas
salt and freshly ground black pepper
For the cheese sauce

55g/2oz butter
55g/2oz plain flour
450ml/¾ pint hot milk
2 tsp Dijon mustard
115g/4oz mature cheddar, coarsely grated
55g/2oz Parmesan, coarsely grated (or alternative vegetarian hard cheese)
salt and freshly ground black pepper
To assemble

375g ready-rolled puff pastry

1 free-range egg, beaten

For those who like or prefer low carb/keto,

see how to make the best low carb/puff pastry here

Method
1. Preheat the oven to 200C/180C Fan/Gas 6.
2. Break the cauliflower into fairly small, even-sized florets. Some of the smaller leaves can be chopped into pieces.
3. To make the vegetable filling, bring a large pan of salted water to the boil. Add the leeks and boil for 4 minutes. Add the cauliflower florets and leaves, and bring back to the boil for 3 minutes until just tender. Drain and run under cold water to stop the cooking. Drain well and set aside.
4. To make the cheese sauce, melt the butter in a large saucepan over a medium heat. Sprinkle in the flour and stir for 1 minute. Gradually add the hot milk, whisking until thickened. Stir in the mustard, cheddar and Parmesan, then season well with salt and freshly ground black pepper. Leave to cool for 5 minutes.
5. To finish the vegetable filling, heat the knob of butter over a high heat. Add the mushrooms and pan-fry for 3 minutes until golden. Season with salt and pepper, then set aside to cool. Add all the cold vegetables and frozen peas to the cheese sauce, stir and check the seasoning. Spoon into the pie dish.
6. Unroll the pastry and cut a 7cm/2¾in strip from the short side and chill this in the fridge. Roll out the remaining pastry to slightly bigger than the top of your pie dish. Brush beaten egg around the edge of the dish, then place the pastry on top and press down on the edges to seal. Trim any excess pastry with a sharp knife and make a small slit in the centre for the steam to escape. Brush the top with beaten egg.
7. Roll out the reserved strip of pastry to be a bit thinner, then roll it up tightly. Using a sharp knife, slice to make long thin strips. Unravel and dip them into the egg wash, then arrange on top of the pie, in a random pattern. Bake for about 40–45 minutes, until the pastry is golden and the sauce is bubbling around the edges.

Recipe Tips
i) The pie can be made, left unglazed and kept covered in the fridge for up to 24 hours ahead.
ii) Not suitable for freezing.

From an original idea seen here

Have you tried the Mary Berry recipes for:-

Creamy Paprika Chicken - see it here

Sea Bass with a Tarragon Crust - see it here

Paneer and Roasted Vegetable Curry - see it here

~ enjoy your day ~

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

Ways to Lower Your Pesticide Consumption

"Pesticides are commonly used in conventional farming to protect crops from pests, but unfortunately their residues can remain on the food we eat. Over time, exposure to these chemicals may pose health risks, including hormone disruption, neurological issues, and an increased risk of certain cancers. Fortunately, there are simple and effective ways to reduce your pesticide intake. Here are five strategies to help you minimize your exposure and make healthier choices for you and your family.

1. Choose organic when possible
One of the most effective ways to lower your pesticide consumption is by choosing organic produce. Organic farming practices prohibit the use of synthetic pesticides and fertilizers, relying instead on natural methods like crop rotation, composting, and biological pest control. While organic produce may still contain some pesticide residues (from natural sources or cross-contamination), the levels are typically much lower than those found in conventionally grown foods.

To make the most of your organic purchases, prioritize buying organic versions of the "Dirty Dozen"—a list of fruits and vegetables identified by the Environmental Working Group (EWG) as having the highest levels of pesticide residues. Common items on this list include strawberries, spinach, and apples. By focusing on organic options for these foods, you can significantly reduce your pesticide intake. Check out this year’s list here.

2. Wash and peel your produce
Properly washing and peeling your fruits and vegetables can help remove some of the pesticide residues on their surfaces. While water alone can remove a portion of these residues, studies suggest that using a mixture of water and baking soda or a vinegar solution can be even more effective.

Here’s a simple method: fill a large bowl with water, add a tablespoon of baking soda or vinegar, and soak your produce for 15-20 minutes. After soaking, scrub the produce with a brush and rinse it thoroughly under running water. For produce with thick skins, like cucumbers or apples, peeling can further reduce pesticide exposure, although it may also remove some of the nutrients found in the skin.

3. Support local and seasonal produce
Buying local and seasonal produce can be a smart way to lower your pesticide consumption. Small-scale farmers often use fewer pesticides, and locally grown produce typically requires fewer chemical treatments to preserve freshness during transport. Additionally, seasonal produce is harvested at its peak ripeness, reducing the need for synthetic inputs to manage pest pressures.

Visit farmers' markets or join a community-supported agriculture (CSA) program to connect with local farmers. Don’t hesitate to ask them about their farming practices and whether they use pesticides. Many small farms follow organic or low-pesticide practices even if they aren’t certified organic, so building relationships with local growers can provide valuable insight into how your food is produced.

4. Grow your own food
Growing your own fruits, vegetables, and herbs is a powerful way to take control of what goes into your food. By cultivating a home garden, you can ensure that no synthetic pesticides or chemicals are used, giving you peace of mind about the safety of your produce.

Starting a garden doesn’t require a large space—container gardening on a balcony or windowsill can yield fresh herbs, tomatoes, and leafy greens. For those with more space, consider planting a variety of vegetables that suit your climate and soil conditions. Home gardening also allows you to experiment with organic pest control methods, such as companion planting, natural predators, and homemade insecticidal soaps, further reducing the need for chemical inputs. If you’re a beginner, check out some tips of the best vegetables to start with on sites here and here.

5. Diversify your diet
Eating a wide variety of fruits and vegetables can help reduce your overall exposure to pesticides. Different crops are treated with different pesticides, so by diversifying your diet, you minimize the likelihood of consuming large amounts of any single pesticide. Additionally, a varied diet ensures that you receive a broad spectrum of nutrients, which is key to maintaining overall health.

Incorporate a colourful mix of fruits and vegetables into your meals, and try to rotate the types of produce you eat regularly. This not only helps reduce pesticide exposure but also makes your meals more exciting and nutritionally balanced.

Reducing your pesticide consumption is a practical and achievable goal that can have significant benefits for your health. By choosing organic, washing and peeling your produce, supporting local and seasonal foods, growing your own garden, and diversifying your diet, you can minimize your exposure to harmful chemicals and make more informed choices about what you put on your plate. Each small step you take contributes to a healthier lifestyle and a safer food system for everyone."

Words and image above taken from article here

I do hope you enjoyed this article, please share your thoughts in the comments section below.

All the best Jan

Creamy Lemon Chicken - Slow Cooker Recipe

" A slow cooker is the pinnacle of low-maintenance cooking. Place the ingredients inside, turn it on, and let it cook. Your only thought is how delicious that meal is going to taste. But some slow cookers have features which make them better suited to your specific needs than other models. To be happy with your purchase, you'll want those needs met.
The best slow cookers offer a consistent temperature through many hours of cooking. The warm setting must keep your food warm without letting it continue to cook. You'll want a capacity that can accommodate your family's needs, a removable inner pot that is easy to clean, and durable construction that will allow many long years of use.

Some slow cookers have programmable features that might be of interest. If you'd like a more in-depth look at these appliances, continue reading here"

Here is a lovely and very simple chicken dish that goes brilliantly with rice, mash or sautéed potatoes and lots of seasonal vegetables. Of course you could also serve it with lower carb alternatives e.g. cauliflower rice, mashed swede/rutabaga, roasted/diced celeriac.

Ingredients

Serves Four

4 chicken breasts, skin removed and boneless
large pinch dried thyme
1 tbsp sunflower oil
20g/¾oz butter
2 large garlic cloves, crushed
1 medium lemon, finely grated zest only, plus extra to serve
½ tsp ground paprika (not smoked)
300ml/10fl oz hot chicken stock, made with 1 stock cube
1 tbsp cornflour
5 tbsp double (heavy) cream
35g/1¼oz Parmesan, finely grated
salt and freshly ground black pepper
chopped fresh thyme or parsley, to garnish
To serve your choice of 

freshly cooked rice or potatoes and vegetables,

or lower carb alternatives with seasonal vegetables

Method
1. Season each chicken breast, smooth-side up, with black pepper and a small pinch of the dried thyme.
2. Heat the oil in a large non-stick frying pan over a medium–high heat and add the chicken, seasoned-side down. Sprinkle with more black pepper and the remaining dried thyme. Fry the chicken for 2–3 minutes on each side, or until nicely browned. Browning the chicken will add lots of colour and flavour. Transfer to a slow cooker pot.
3. Off the heat, melt the butter in the same frying pan. Stir well then return the pan to a low heat and soften the garlic, lemon zest and paprika for a few seconds, stirring constantly (don't allow to brown). Add roughly half of the stock and bring to a simmer, stirring. Pour carefully into the pot with the chicken and then add the rest of the stock. Cover with a lid and cook on high for 3–4 hours.
4. Mix the cornflour with 1 tablespoon cold water in a bowl to make a smooth, runny paste. Stir in the cream until well combined.
5. Remove the lid of the slow cooker and stir in the cornflour mixture, followed by the Parmesan, taking care not to break up the chicken. Cover and cook on high for a further 10 minutes or until the Parmesan has melted and the sauce has thickened.
6. Divide the chicken breasts between four warmed plates or shallow bowls. Stir the sauce, season with salt and pepper, and add a little extra lemon zest if needed (see tip below). Spoon the sauce over the chicken and garnish with the fresh thyme. 

7. Serve with the rice or potatoes and vegetables, or your lower carb alternatives.

Recipe Tips
This recipe also cooks really well on a low setting too, but its best to use 500–600g/1lb 2oz–1lb 5oz chicken thigh fillets instead of breasts as they won’t dry out so much. Cook on low for 5–7 hours. Switch to high when you add the cream, cornflour and Parmesan.

Wash the lemon well before grating. Lemons can vary, so if your sauce doesn’t taste lemony at the end of the cooking time, either stir a little extra finely grated lemon zest into the sauce or sprinkle the chicken with lemon zest when you serve it. Use the small shredding holes of the grater rather than the tiny raspy ones and avoid including any white pith if possible.

To freeze, put cooled portions of the Lemon Chicken and sauce into freezer-proof containers. Cover tightly and freeze for up to 1 month. Defrost and stir the sauce well before reheating in the microwave or in a saucepan over a low heat. Make sure the chicken and sauce are hot throughout before serving.

A slow cooker that holds around 4 litres/7 pints works best for this dish.

The above from recipe idea seen here

Some readers may also be interested in seeing these three slow cooker recipes
Beef Stew recipe here

Chicken Casserole recipe here
Vegetarian Stew recipe here

~ enjoy your day ~

Dear reader, this blog is presented in a magazine style - something for everyone. You will find a variety of articles, studies, thoughts, cartoons, photographs, music and recipes!

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

All the best Jan