Cottage Cheese ... popular with many!

Cottage cheese is a low calorie cheese with a mild flavour. Its popularity has grown in the last few decades, and it is often recommended as part of a healthy diet. Cottage cheese is not only high in protein but also essential nutrients.

A few Cottage Cheese highlights:-

• Cottage cheese has become a popular health food trend, driven by its high protein, low carbohydrate, and low-fat content. It fits into the current wellness lifestyle that many enjoy.
• It is often incorporated into various recipes, from smoothies and toasts to pizza bases and desserts, making protein intake more appealing and accessible.
• Besides protein, cottage cheese offers essential minerals, is beneficial for gut health due to probiotic elements, and promotes satiety, aiding weight loss and muscle growth.
• Experts caution against solely relying on "high protein" labels, as some products might be high in calories, sugar, or unhealthy fats. A balanced diet from various protein sources is recommended.
• While cottage cheese can be part of a healthy diet, it is important to avoid extreme or restrictive diets and focus on balanced nutrition and the enjoyment of food.
• More to read about Cottage Cheese here

I wonder … do you like to use cottage cheese? Have you any favourite recipes?
Do please share them in the comments.

I like these three recipes that use cottage cheese, you may too!
Mini Spinach and Cottage Cheese Frittatas, they are low carb and vegetarian - more details here
Stuffed Courgette / Zucchini Boats, with smoked ham or curried chicken - more details here
Low Carb 'Rice Pudding' - more details here

~ flowers always brighten the day ~

This blog offers a wide variety of articles/recipes/food ideas, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

Did You Know - Sunday !

Yes, today's post is a 'Did You Know' about Sunday, which consists of six letters ... so here are six facts about Sunday, I hope you enjoy them.

1. The name “Sunday” comes from the Old English word “Sunnandæg,” which means “day of the sun,” as it was traditionally associated with the sun god. In Christianity, Sunday is considered a holy day of rest and worship, and it is often referred to as the “Lord’s Day.”

2. The colour associated with Sunday is yellow in many cultures, possibly because it represents the sun. In many ancient cultures, the sun was associated with the colour yellow, and this association has been carried over into modern times.

3. In astrology, Sunday is associated with the sun, which represents vitality, creativity, and self-expression. According to astrological tradition, people born on a Sunday are believed to be strong-willed, confident, and creative.

4. Sunday is a popular day for brunch, which is a combination of breakfast and lunch. Brunch originated in England in the late 19th century and has since become a popular mealtime in many countries around the world.

5. Sunday is the most popular day of the week for watching television, especially in the evening. This is because many people are at home on Sunday evenings and have time to relax and watch their favourite shows.

6. Sunday is the busiest day of the week for internet usage in many countries. This is because many people are at home on Sundays and have more time to browse the internet and catch up on social media.

~ well the internet and my computer does get well used

so the keyboard often needs a quick dust ~

Did you know any of these six facts I've shared?

I didn't know that the name Sunday comes from the Old English word “Sunnandæg,” I always think language and it's history is fascinating.

Whatever your plans are for today, may you have a good Sunday.

All the best Jan

Tranquil Moments

Although the world we are living in at present is not in a good place, I give thanks for simple pleasures, and try to take something from each day.

Here in the UK the weather has been more spring-like and I have been fortunate to spend time outside enjoying some sunshine. 

Although this bird feeder, had no birds on it, (I probably scared them away), I'm sure they will be back for more seed soon ...

I always enjoy spotting our lovely European Robins 

as regular readers will know ... my favourite bird

daffodils are flowering well - such a cheerful sight

and how about this lovely scene - seen here

wonderful how the sunlight shows through the trees

Whatever your plans are this weekend may you find some tranquil moments 

All the best Jan

'Provençal Chicken' ... you can make this recipe veggie if preferred!

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

The pale flesh has a close texture and a mild flavour that pairs up well with many different ingredients. Never eat raw chicken, and always thoroughly wash your hands, utensils and cutting board as soon as you've cut or handled raw chicken.

Today, I am sharing a favourite recipe for 'Provençal Chicken'. There are quite a few 'Provençal Chicken' recipe ideas around and you may indeed already have your own particular favourite. Recipes to me are to be shared, enjoyed, sometimes amended to suit your particular likes and needs.

For those readers who may prefer a veggie version, please see the tip below.

Ingredients
Serves Four
1 tbsp. oil
100 g lean smoked bacon medallions, roughly chopped
1 red onion, cut into wedges
1 courgette (zucchini), halved and cut into chunks
1 aubergine (eggplant), cut into small pieces
4 tomatoes, cut into large wedges
3 cloves garlic, finely chopped
1 red chilli, chopped
500 g carton passata
half a chicken stock cube, crumbled
460 g chicken thigh fillets
14g of fresh flat leaf parsley, washed and roughly chopped
2 tsp mixed herbs

Method
1. Preheat the oven to 200°C, 180°C fan, gas 6. In a large oven proof pan, heat the oil and cook the bacon for 5 minutes until crispy. Remove and reserve for later.
2. Add the onion, courgette (zucchini), and aubergine (eggplant) to the pan and fry for 5 minutes. Then add the tomatoes, garlic, chilli, passata, 50ml water and chicken stock cube. Bring to boil, then reduce the heat and simmer for another 5 minutes.
3. Add the chicken thigh fillets, half of the parsley, reserved bacon and mixed herbs. Stir to coat the chicken in sauce and cook for 30 minutes in the oven. Remove from the oven and serve straight away garnished with the remaining parsley and seasoned with freshly ground black pepper.

Tip - Make it veggie
Leave out the bacon and chicken, and replace the chicken stock cube with a vegetable stock cube. Cook the vegetables and serve with a nut roast.

Original recipe can be seen here
Bon Appetit.

This blog offers a wide variety of recipes/food ideas, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

Signs Of Spring ...

Peek-a-goose! Bright yellow daffodils start to bloom in early spring

In many areas of the UK these first few days of March has seen some sunshine and slightly warmer weather, which has been very welcome, definitely signs of Spring! Spring is the season when temperatures start to rise and beautiful flowers - including snowdrops, daffodils, and crocuses - begin to bloom again.

It's also when clocks 'spring forward', making our evenings much lighter.

But when does spring officially begin?

The answer isn't as straight-forward as you might think, as people can't agree on exactly when winter ends and spring starts.

Some people - including weather forecasters - prefer to go by meteorological spring, which starts on 1 March every year.

Other people prefer to go by astronomical spring, which is on 20 March in 2026, although the date can change each year due to the Earth's orbit around the Sun.

What is meteorological spring?

In meteorology - which is the science that studies the Earth's atmosphere, weather, and climate - the year is split into four seasons, each made up of three full months.

This stays the same every year, making it easier for people who study the weather to compare seasons from one year to the next.

The spring months are March, April and May - meaning the season begins on 1 March and lasts until 31 May every year.

This is different to astronomical spring, where the dates can change each year.

When does astronomical spring begin?

The astronomical calendar follows the dates of the two equinoxes that happen in March and September every year.

Astronomical spring follows the date of the spring equinox - the one that happens in March.

On the spring equinox, the Earth's axis isn't tilted either towards or away from the Sun like it usually is, making day and night nearly equal in length.

This year, astronomical spring falls on 20 March and will last until what's known as the summer solstice on 21 June.

During this period, the days will be longer than the nights.

The equinox happens at exactly the same time for everyone on the planet.

However, the seasons are reversed for people living in the southern hemisphere (south of the equator), meaning the equinox on 20 March is actually their first day of autumn.

Above words and image taken from article here

What's the weather like where you live?

Is it snowing, raining, too hot or too cold?

Please share in the comments.

 *I published this post then saw this weather news,

so I've edited the original one and re-posted *

A remarkable display is expected in the skies over the UK later this week as a vast plume of Saharan dust drifts north over much the country.

The dust, made up of fine sand and mineral particles lifted from the deserts of North Africa, will have travelled thousands of miles on warm southerly air currents.

As it moves across the UK, it is expected to transform ordinary sunrises and sunsets into striking displays of deep gold, amber, and burnt orange.

However, the downside of Saharan dust is that when it mixes with rain, it can leave dirty deposits on surfaces, particularly cars and windows, a phenomenon commonly known as blood rain.

Photo Credit John T and more to read here

------------------------

Please note ... you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

Leek, celery and gruyère gratin ... so delicious

I do enjoy Gratins - they taste so good and can work well either as a side dish or a main course. This recipe goes well with a Sunday Roast Dinner, but can be enjoyed any day of the week - how about tomorrow!?

Ingredients
Serves Six
750g (1½lb) leeks, trimmed and cut into chunks
6 sticks of celery, chopped
400ml (14fl oz) vegetable stock
100ml (3½fl oz) half-fat crème fraîche
nutmeg, grated
25g (1oz) breadcrumbs
100g (3½oz) Gruyère, grated

Method
1. Preheat the oven to gas 7, 220ºC, fan 200ºC. Boil the vegetables for 5 minutes, drain and put in an ovenproof dish.
2. Mix together the vegetable stock, crème fraîche and nutmeg. Season.
3. Pour the creamy mixture over the vegetables, cover in foil and bake for 25 minutes, then remove and set aside.
4. Remove the foil from the vegetable dish and sprinkle with breadcrumbs and cheese. Cook for another 20 minutes until the topping is golden and crispy.

Nutrition Per Serving
Carbohydrate 8.9g Protein 8.2g Fat 7g Fibre 4.3g

Tips
If you do not have any leeks, try using spring onions (scallions) or white onions instead.
If you need a substitute for gruyère cheese look here
From original idea here

For more gratin choices have a look here

~ may your day be a good one ~

This blog offers a wide variety of recipes/food ideas, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

I Can't / Don't Eat Eggs - what substitutes could I use?

Now I enjoy eggs, in fact I start the day with one ... boiled, poached, scrambled, baked or fried! In fact eggs are so popular in recipes that it may seem impossible to avoid them! However, what do you do if you may have an egg allergy or intolerance, or as some, prefer not to eat eggs at all! While it may be hard to believe, there is a way to enjoy “eggs,” and recipes that call for them, with some stand-in replacements. Have a look at these eight egg substitutes.

8 Vegan Egg Option Substitutes

Tofu

A favourite scrambled egg replacements is silken tofu.
However, if soy is on your list of food allergies or intolerances, it's perhaps better to pass on this egg substitute.

Baking powder with oil

A perfect way to replace eggs in baked goods for the moisture and volume content is by using baking powder and oil.

Applesauce

Another great contender to replace eggs in baked goods is applesauce. This is an especially good choice when you are baking something sweet and want added moisture.

Being made from fruit, applesauce will not contain the protein value of an egg when used in recipes. It does have a little fibre and it contains carbohydrate based calories. Use unsweetened applesauce and rely on the naturally sweet flavour of the apples to boost the taste of your finished breads, cakes or muffins.

Bananas

Bananas are one of the best replacements for eggs in sweet baked goods. They provide moisture and fullness, offering density and natural sweetness to breads. 

Just like it’s cousin the apple, bananas are made up of mostly carbohydrates with a bit of fiber, so they won’t contain the protein content an egg does when used in a recipe.

Flaxseed

Flaxseed is another egg replacement that has a mild, mostly undetectable flavour. It’s a great alternative to use when baking anything, including savoury dishes. On top of that, its mucilaginous consistency makes it a great binder, much like an egg. Being mucilaginous, or slimy has its benefits for the digestive tract too.

Mucilaginous compounds naturally coat and sooth the upper intestinal tract and help autoimmune gastritis issues when they are ingested. While flaxseed isn’t the source of protein an egg is, it does have plenty of fiber and is a very good source of essential fats.

Egg Replacer

Another clean egg substitute free of allergens for most people is Ener-G Egg Replacer. Made up mostly of resistant potato starch, fiber, and some baking powder, it’s an excellent choice for use in baked goods.

Aquafaba

Aquafaba is a popular egg substitute. It’s readily available or easy to harvest just by opening a package of beans and draining them or by saving the water when you’re done boiling your dried beans.

Vegan Egg

VeganEgg (also known as Just Egg) is the product that most closely mimics a real egg. It can be used to replace scrambled eggs for breakfast, or used in baked goods if you should choose to make them. 

Words above, and much more to read, can be seen at article here 

PLEASE BE AWARE
Articles within this blog (and any comments) are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

Spinach, Aubergine (Eggplant) and Chickpea Curry : Gluten Free : Vegan : Vegetarian

This vegan/vegetarian curry with chickpeas and aubergine (eggplant) is packed full of flavour and ready in less than 30 minutes.

Aubergines/eggplants are an excellent source of dietary fibre. They are also a good source of Vitamins B1 and B6 and potassium. In addition it is high in the minerals copper, magnesium and manganese. 

This meal provides 251 kcal, 13g protein, 8.3g carbohydrate (of which 11.6g sugars), 15.9g fat (of which 2.1g saturates), 13.5g fibre and 1.2g salt per portion.

Ingredients

Serves Four
1kg/2¼lb fresh spinach
2 tbsp olive oil
2 medium red onions, chopped
200g/7oz tinned chickpeas, drained and rinsed
2 garlic cloves, finely chopped
2 fresh hot green chillies*, halved and thinly sliced, seeds included
1 tbsp coriander seeds, ground
1 tbsp cumin seeds
1 large aubergine/eggplant, approx. 400g/14oz,cut into 2cm (3/4in) dice
400g/14oz tinned chopped tomatoes
salt

*Alternative to fresh hot green chillies - Jalapeño peppers offer medium heat

Method
1. Cook the spinach in boiling water for two minutes, then cool it under cold running water and squeeze gently to remove most of the liquid. Place in a food processor and chop the spinach to a coarse purée.
2. Heat half the olive oil in a large pan and cook the onion, chickpeas, garlic, chilli and spices for five minutes over a medium heat.
3. Add the remaining olive oil and the aubergine/eggplant. Cook for ten minutes, stirring often, until the aubergine/eggplant is coloured.
4. Add the tomatoes and a pinch of salt, then cover the pan, lower the heat and simmer for 15 minutes until the aubergine/eggplant is soft. Stir in the spinach purée and serve.

From idea seen here

A tasty meal any day of the week ...

~ just had to share these beautiful crocus ~

This blog offers a wide variety of recipes/food ideas, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

Welcome the 1st of March 2026

I'm always pleased when the 1st of March is here because it's nice to think that Spring is just around the corner. The daffodils are springing up well and lots are showing their lovely colourful, cheerful heads.

It's also St David's Day today, and St Patricks Day on the 17th March.
Meteorological spring starts on March 1, while astronomical spring begins this year on 20 March.

"The Month Of March
“March” is named for the Roman god of war, Mars. However, we think of it as the beginning of spring, as March brings the vernal equinox on the 20th March and also the Full Worm Moon on the 3rd March, more notable this year because it coincides with a total lunar eclipse.

March’s birth flower is the daffodil, which signifies regard or unrequited love.

March’s birthstone is the aquamarine; its colour can be pale to dark blue, greenish-blue, or blue-green; deep, intense blue versions are more valuable.

March’s Zodiac signs are Pisces (February 20 to March 20) and Aries (March 21 to April 20).

March weather can bring rain and mud! Sprinkle salt on carpets to dry out muddy footprints before vacuuming.

more to read here

6th of March is White Chocolate Cheesecake Day

so in readiness of celebration, here is recipe for a low carb

~ White Chocolate Raspberry Swirl Cheesecake ~

Ingredients

Raspberry Sauce

1 cup frozen raspberries

1/4 cup water

1/4 tsp xanthan gum

Crust

1 1/2 cups almond flour

Powdered sweetener equivalent to 1/4 cup sugar

1/4 cup butter, melted

Filling

16 ounces cream cheese, softened

Sweetener equivalent to 3/4 cup sugar

1 1/2 ounces cocoa butter, melted

1 large egg, room temperature

1 tsp vanilla extract

3/4 cup whipping cream, room temperature

Instructions

more details here

~ Wishing you a happy March 2026 ~

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

All the best Jan

Happy Saturday and last day of February 2026!

image from google

A smiling cup to brighten the day.

My cup will contain tea - how about you?

Whatever your plans are for today,

not only do I wish you a Happy Saturday,

but also an enjoyable last day of February.

All the best Jan

Breakfast or Lunch : With eggs or without!

Sharing two recipes that work for breakfast, lunch and some may say supper or tea!

Your choice of, with eggs or without!

Scrambled Egg and Feta Hash

This speedy, high protein dish uses eggs and takes about fifteen minutes to make.

It is packed with flavour and low in carbs.

It uses a mix of spring onions (scallions), chives and feta cheese.

The eggs are served on a bed of spinach, which keeps the carbohydrate count low.

It’s also a source of calcium, vitamin C and iron – and tastes great.

Recipe details can be found here

Tofu Vegan Scrambled Egg

Vegan scrambled eggs! Recreating a brunch favourite for a vegan diet.

This dish is full of protein and calcium and tastes delicious.

Great for brunch but could also be enjoyed at other times of the day!

Using tofu (in place of eggs), spring onions (scallions), spinach leaves and turmeric.

Works well if you are vegan/vegetarian, but also if you cannot eat eggs. 

Recipe details can be found here

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

All the best Jan

Do You Need To Eat More Protein As You Get Older?

"This is how our protein needs change as we age.
There's a lot of hype around protein lately. And there's no denying it's essential for good health: it gives us energy, supports our organs and immune system, carries oxygen around our body, keeps our bones strong and helps us build and repair muscle.

But how much do we really need – and how do our needs change? British Dietetics Association (BDA) spokesperson and dietitian Dr Linia Patel, gives some guidance.

How much protein do adults actually need?
The right amount of protein for each of us depends on lots of things, like the activities we've done that day, our body composition, our current state of health and our health goals. But there are some general guidelines.

"In the UK, the amount of protein frequently recommended for adults to consume each day is 0.75g per kg of a person's weight," says Patel.

As an example, if you weigh 60kg you'd aim for 45g of protein a day.

But research suggests those figures should potentially be higher for adults, as they're based on avoiding deficiency as opposed to thriving.

"There are newer methodologies to estimate protein needs that have come into play, focusing on improving health – not just on avoiding poor health," she says. "These predict the intake for adults should actually be 1–1.2g."

It's a good idea to start off at the low end and see how your body responds. It's all about personalisation.

Signs you're not getting enough protein
If you want to know for sure you're getting the right amount of protein, you're going to have to see a dietitian for some analysis.

That said, there are some signs you're not getting enough:

• Feeling hungry even after you've eaten: Protein makes you feel fuller for longer and helps to regulate blood sugar levels.
• Weakened bones: You might think that bone health is all about calcium, but 50% of your bones are actually made of protein.  Not eating enough can lead to more fractures.
• Dull looking skin and brittle hair and nails: The amino acids found in protein help keep these body parts in good condition.

Why protein needs increase with age
When we're young, our bodies are efficient at taking what they need from the protein in our food. So, as long as you're eating a balanced diet and don't have any underlying conditions, there's no cause for concern.

But as we get older, we need to be more aware of our intake, says Patel. That's for a few reasons.

Firstly, we get less efficient at assimilating and absorbing protein as we get older.

Also, it might be that eating protein seems less appealing – a steak, for instance, might seem harder to digest than it used to, meaning we eat it less.

But, if anything, protein becomes even more important as we age, because of a process we all go through called sarcopenia – the loss of muscle mass.

When should we start increasing our protein intake?

"Sarcopenia happens to men and women, but it's exacerbated in women because we have a dramatic shift of oestrogen from the age of 40," says Patel.

"Men experience it from their late 40s and early 50s, but it will be more of a steady process.

"Because muscle is made from protein, you have two ways of preserving it: eating enough protein and doing weight-based resistance exercise to stimulate the muscle."

So, women in their 40s need to be more focused on their protein intake to maintain muscle and minimise the increasing wear and tear.

"Also, at this age, your body shape often changes. Weight is more likely to accumulate around the middle rather than around the hips, so it's even more important you get on top of your appetite control and your blood sugar regulation. Protein will help you do this."

How much more protein should we eat as we age?
There's no one-size-fits all answer here. It's about reaching those minimum amounts and then adding to it until you're feeling in good shape, says Patel.

Evidence suggests that aiming for a minimum of 1g per kg of weight is a good starting point for people as they age.

This might seem easy, but studies have found older people are struggling to reach even the lower goal of 0.75g.

There is such a thing as too much protein, though.

"The guidelines state you shouldn't go beyond 2g per kg of weight a day," explains Patel.

It could put your kidneys under too much pressure to expel the unused protein.

Why a balanced diet still matters
"Sometimes the message gets lost and everybody's just focusing on protein and then forgetting the other macronutrients – but they all work together," says Patel.

"For instance, did you know that to optimise protein intake you also need to make sure you're eating enough carbohydrates to get the right hormonal environment for you to lay that protein down?"

Easy ways to add more protein to your meals
Protein is formed of amino acids. There are nine essential amino acids that we need to include in our diets because our body can't make them.

These are found in meat, poultry, fish, dairy and eggs as well as soy, hemp and quinoa."

Words above and more to read at article seen here

PLEASE BE AWARE
Articles within this blog (and any comments) are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

Cheesy Bean and Lentil Bake : Egg free : Nut free : Vegetarian

This hearty veggie lentil bake can be prepared in advance and topped with cheese and breadcrumbs just before cooking. If you are living a very low carb lifestyle this recipe may not suit you, but read on and see what you think.

Ingredients
Serves 4 - 6
2 tbsp olive oil
1 large onion, finely chopped
2 sticks celery, finely chopped
1 large carrot, finely chopped
1 courgette/zucchini, finely chopped
2 garlic cloves, crushed
½ tsp crushed dried chilli flakes
½ tsp dried oregano
100g/3½oz brown basmati rice
500ml/18fl oz vegetable stock
2 x 400g tin chopped tomatoes
400g tin mixed beans in water, drained
400g tin lentils in water, drained
2 tbsp tomato purée (sun-dried is nice)
150g/5oz mature cheddar, grated
2 tbsp breadcrumbs
salt and freshly ground black pepper

Method
1. Preheat the oven to 190C/170C Fan/Gas 5.
2. Heat the oil in a large saucepan and add the onion, celery and carrot. Cook over a medium–low heat for 10 minutes, or until softened. Add the courgette/zucchini, garlic, chilli and oregano and cook for 2–3 minutes.
3. Stir in the rice and season with salt and pepper. Pour in half the vegetable stock and a tin of tomatoes. Bring to a gentle simmer, cover with a lid and cook for 12–15 minutes, or until the rice is al dente ( cooked to be firm to the bite) has absorbed most of the stock.
4. Add the remaining stock and tomatoes, the beans, lentils and tomato purée. Cook for 5 minutes to reduce a little. Taste* and adjust the seasoning if necessary, you may need to add a pinch of sugar to balance the acidity of the tomatoes.
5. Stir in 100g/3½oz of cheese and pour into a large ovenproof dish. Top with the remaining cheese and breadcrumbs.
6. Bake on the middle shelf of the oven for 30 minutes, until the topping is crisp and bubbling. Leave to sit for 2–3 minutes before serving with steamed greens.

* Taste is so important to check the flavour balance and adjust the seasoning if necessary

Based on six servings, each portion provides
17g protein, 36g carbohydrate (of which 10g sugars), 15g fat (of which 6g saturates), 7g fibre and 0.7g salt.
From an idea seen here

~ some flowers to brighten your day ~

(they are artificial floralsilk but do give a welcome splash of colour)

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

All the best Jan

Carrot Cake : Lower Carb Version

A lower carb carrot cake can make a fabulous treat with your morning/afternoon tea or coffee, and also works well as a dessert. This Low Carb Carrot Cake is fine without icing, however if you are a fan of cream cheese icing, mix cream cheese, lemon juice and 1 tbsp of stevia (sweetener) and ice when the cake is cold.

Here is what you will need:
3 cups grated carrot
5 eggs
1 cup Butter melted
3 tbsp Natvia (sweetener granulated)
1 ½ cups Almond meal/flour
2 tsp Baking powder
1 tsp Cinnamon
½ cup Chopped walnuts
1 tsp Mixed spice
2 tsp Vanilla essence
½ cup Coconut (desiccated or thread)

Here is what you do:
Beat eggs, melted butter, Natvia (sweetener), and vanilla together.

Add grated carrot, walnuts, and coconut then mix in the almond meal/flour & spices and baking powder.

Bake in a 25cm round tin or a loaf tin for 40 minutes at 170 degrees C or until firm to touch.

A knife inserted into the cake should come out clean

Nutrition Information:
Serves: 20

Calories: 174
Fat: 16.7g
Saturated fat: 7.9g
Carbohydrates: 1.7g
Sodium: 116mg
Protein: 4.0g

Recipe by Julia McPhee, seen here

For help with measurement conversions see here

~ think I'll have a cup of tea with my slice ~

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

More About Chefs Hats and the origins of its 100 Pleats

In my recent 'Did You Know Post' here one of the facts I shared was that a Chef's Hat has a 100 pleats and how this represents the 100 ways to cook an egg.

With comments and questions received I thought this needed a little more research, and my findings are shared below. I do hope you find this information interesting, and as always do please share your thoughts in the comments below. 

image from here

The Origin of the Chef’s Hat

To understand the meaning behind the pleats on a chef’s hat, we must first explore its origins. The traditional chef’s hat, also known as a toque, dates back to the 19th century in France. Renowned chef Marie-Antoine Carême is credited with introducing this distinctive headgear to the culinary world. Carême believed that a chef’s appearance should mirror the prestigious nature of their profession, and the toque became a symbol of culinary expertise and authority.

The Significance of the Pleats

Now, let’s get to the heart of the matter: what do the pleats on a chef’s hat mean? Each pleat carries its own significance, with the total number of pleats holding particular symbolism. Typically, a traditional chef’s hat has 100 pleats, and each one represents a different way to prepare eggs. Eggs are considered a fundamental ingredient in cooking and symbolize the chef’s skill and mastery of the culinary arts. Therefore, the pleats serve as a constant reminder of the chef’s diverse cooking abilities and their commitment to perfection in the kitchen.

What do the pleats on a chef’s hat mean?

The pleats on a chef’s hat symbolize the different ways to prepare eggs, signifying the chef’s versatility and expertise in the culinary arts.

Some Further Related Questions and Answers

1. Why do chefs wear tall hats?
Chefs wear tall hats to protect their hair from falling into the food and to display a professional and authoritative image.

2. Do all chefs wear pleated hats?
No, not all chefs wear pleated hats. Different styles of hats may vary depending on the culinary establishment or individual preference.

3. Are there any exceptions to the pleats representing egg preparations?
In some cases, chefs may have a different number of pleats on their hat, which can represent different kitchen roles or levels of seniority within a kitchen hierarchy.

4. Can chefs wear hats without pleats?
Yes, chefs can wear hats without pleats, especially if they opt for more contemporary or personalized styles.

5. Do the pleats have any connection to the number of dishes a chef can prepare?
No, the pleats do not directly correspond to the number of dishes a chef can prepare. They solely represent the variety of ways to cook eggs.

6. What is the purpose of the chef’s hat?
Besides its symbolic meaning, the hat also provides insulation against heat and protects the chef’s head from accidental burns.

7. Are there any variations in hat style among different cuisines?
Yes, different countries and culinary traditions may have unique hat styles or variations to showcase their cultural identity.

8. Do pastry chefs wear the same hats as savory chefs?
In most cases, pastry chefs wear a distinct type of hat, often a smaller and flatter version called a skull cap.

9. Why are chef hats white?
White is the preferred color for chef hats because it represents cleanliness and hygiene, a fundamental aspect of cooking.

10. Can chefs customize their hats?
Chefs may add personal touches to their hats, such as embroidered names or logos, to distinguish themselves or represent their culinary establishments.

11. How do pleats affect the hat’s functionality?
The pleats not only add aesthetic appeal but also contribute to airflow, allowing heat and moisture to escape, keeping the chef cool during long hours in the kitchen.

12. Are pleats only found on traditional chef hats?
While pleats are predominantly seen on traditional chef’s hats, modern designs and contemporary hat styles may forego the pleats altogether.

Words above taken from article here

Unveiling 100 ways to cook an egg, including the strategic variations

can be read here

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

Today just be thankful ...

 

seen here

Happy Sunday to all and a happy and peaceful week ahead.

All the best Jan

Reading and its positive effects on the brain!

There's nothing like sitting down with a good book is there. I often put the kettle on make myself a cuppa pick up my book and before I know it I am engrossed in the story. Did you know reading does have positive effects on your brain, read on to find out more.

"Five Positive Effects Reading Has on Your Brain, why reading remains beneficial in the digital age.

There’s nothing like sitting down with a good book. While the hobby is plenty entertaining, scientists and doctors have observed several positive effects from reading. Books inspire creativity, critical thinking, increase empathy, and offer plenty of other incentives to go and enjoy some word power. Read on (pun unintended) for five benefits everyone can enjoy from books!

1. READING ALLOWS US TO EXPERIENCE MORE SENSATIONS
In a study conducted at Emory University, reading increases the activity in the brain’s central sulcus, which controls our motor skills. If we read a passage where a character is walking along a path, the activity from the neurons in this area make us feel as though we’re experiencing the walk ourselves. Then, there’s grounded cognition; a concept that proves that reading actually puts you in someone else’s shoes through the brain’s biology.

2. IT MAKES US MORE EMPATHETIC
Literary fiction readers have a higher ability to empathize with other’s emotions and thoughts than those who read mainly nonfiction. In other words, fiction readers can be more empathetic, and have an easier time seeing a situation from various perspectives, just by reading about their favourite characters.

3. BOOKS PROVIDE PLENTY OF MENTAL STIMULATION
Mentally stimulating your brain on a regular basis can help slow down Alzheimer’s and Dementia. It’s like physical exercise; the more you move, the better shape you’re in. For your brain to stay healthy and alert, it needs exercise. Reading (along with puzzles and certain games) keeps your activity levels high and your brain power nice and strong.

4. WE BECOME LESS STRESSED WHEN WE READ REGULARLY
When you make a habit of reading, it’s easier for your brain to relax and temporarily transport itself to another world. A good book can daily stressors evaporate, put you in your character's shoes, and keep you focused on the words you’re reading. If you’re looking for an easy way to relax and destress, try to make a habit out of reading more often.

5. READING CAN IMPROVE OUR MEMORY
When you read, you’re engaging more than a few brain functions, such as phonemic awareness, visual and auditory processes, comprehension, fluency, and more. Reading jolts your brain into action, maintains concentration, and allows your mind to process the events happening before you. The more you read and engage that part of your brain, the easier it is to keep your memory strong."
Words above from article here

Are you reading a good book at the moment?
I'm currently enjoying a book by Mary Gibson telling the story of 'A Sister's Struggle' and set between the years of 1935-38.

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As regular readers know, 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

Tuscan Salmon ... delicious

I do enjoy salmon and this zingy yet creamy Tuscan sauce is just the perfect accompaniment to beautifully pink pan-seared salmon fillets. Read on and see what you think . . .

Ingredients

Serves Four
2 tbsp olive oil, for frying
4 salmon fillets, around 125g/4½oz per fillet
1 medium onion, sliced
1 garlic clove, crushed
1 small bunch fresh parsley
75g/2¾oz sun-dried tomatoes, roughly chopped
250g/9oz cherry tomatoes, halved
300ml/½ pint double (heavy) cream
½ lemon, zest and a squeeze of juice
25g/1oz Parmesan, finely grated
100g/3½oz baby spinach
sea salt and freshly cracked black pepper

To serve - some suggestions

a fresh green salad

herby new potatoes

crusty bread for dipping (here are some lower carb breads)

Method
1. Heat 1 tablespoon oil in a large, heavy-bottomed frying pan over a medium-high heat. Pat the salmon fillets dry using kitchen paper then season with salt and pepper. Carefully lay the fillets skin-side down in the hot pan and allow to fry for 5 minutes giving each fillet plenty of space to cook.
2. Once the skin is golden and crisp, carefully flip each fillet using a spatula and fry for a further 2–3 minutes until just cooked through. If the salmon is browning too quickly, turn down the heat.
3. Remove the salmon from the pan and transfer to a plate while you make the sauce. Add the remaining oil to the pan and turn down the heat to medium. Add the onion and fry for 3–4 minutes until starting to soften, then add the garlic along with a pinch of salt and fry for a further 1 minute.
4. Remove the stalks from the parsley and finely chop, keeping the leaves for later. Add the parsley stalks and sun-dried tomatoes to the pan and fry for another 1 minute.
5. Tip in the cherry tomatoes and fry for 2–3 minutes until they start to soften. Pour in the cream and turn the heat down to medium-low. Let the cream come to a gentle simmer and allow the sauce to reduce for 1 minute.
6. Add the lemon zest and a squeeze of lemon juice. Sprinkle in the Parmesan and season with salt and pepper.
7. Add the spinach to the pan and allow to wilt – this should only take 1–2 minutes – and stir through to incorporate into the sauce. Return the salmon to the pan and allow to gently reheat for 1–2 minutes.
8. Serve straight to the table alongside a fresh green salad/herby new potatoes and perhaps some crusty bread.

Recipe idea seen here

Have you tried ...

Tuscan Chicken - see recipe here

~ I hope you are enjoying your February Days ~

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