Swans Heart and Swans Sunset ... Midweek Interlude!

~ Two photographs for midweek interlude ~

Swans are known for their graceful movements across water and their unique mating rituals. One of the most recognizable behaviors of mated swans is when they curve their necks together to form a heart shape. This “heart pose” is an endearing symbol of swan courtship and pair bonding. Swans are monogamous birds that mate for life. But why exactly do swans do this heart thing? The reasons are rooted in swan biology and social dynamics and you can read more about this, and swans, here

Swans at Fareham, photo credit Yen Milne

Peaceful, Swans Sunset at Hatchet Pond, photo credit Helen Nikandrou

Wishing all readers a happy midweek Wednesday.

All the best Jan

'Why adding cabbage to your diet could make a difference to your health'

"Cabbage rarely gets the spotlight, yet it quietly shows up in everything from comforting soups to crunchy salads. Many people overlook how this humble vegetable fits into everyday meals without any fuss or fancy prep.

There is something satisfying about discovering that a simple ingredient sitting in the fridge can bring small but meaningful benefits over time. A closer look reveals why it keeps popping up in kitchens around the world.

How Cabbage Supports Digestive Comfort And Gut Balance
Cabbage contains natural fibres that work wonders for keeping your digestion running smoothly. Fibre acts like a broom, sweeping through your intestines and helping everything move along nicely.

Plus, cabbage is rich in compounds that feed the good bacteria living in your gut. When those friendly microbes are happy and thriving, you'll notice less bloating and better overall digestive comfort every single day.

The Role Of Cabbage In Everyday Heart Friendly Eating
Did you know that regularly eating cabbage can actually help protect your heart? Cabbage is loaded with antioxidants called anthocyanins, especially in the red variety, which help reduce inflammation in your blood vessels.

It also contains potassium, a mineral that helps regulate blood pressure. Adding cabbage to your weekly meals is an easy, delicious way to show your heart some love without breaking the bank.

Why Cabbage Is A Smart Choice For Weight Management
With only about 25 calories per cup, cabbage is incredibly filling without adding extra weight to your waistline. Its high water and fibre content means you'll feel satisfied after eating it, which naturally helps curb overeating.

Cabbage also takes a bit of effort to chew, which slows down your eating pace and gives your brain time to register fullness. It's a simple, tasty ally for anyone aiming to manage their weight sensibly.

Vitamins And Minerals You Get From Regular Cabbage Meals
Cabbage is a nutritional powerhouse, bursting with vitamin C, vitamin K, folate, and essential minerals like manganese. Just one serving can provide nearly half your daily vitamin C needs, which supports your immune system brilliantly.

Vitamin K is crucial for healthy bones and proper blood clotting, whilst folate plays a key role in cell growth. Eating cabbage regularly ensures you're getting these vital nutrients in a natural, affordable form.

How Cabbage Fits Easily Into Budget Friendly Home Cooking
One of cabbage's greatest strengths is how affordable it is, especially compared to other fresh vegetables. A single head can last for ages in your fridge and stretch across multiple meals throughout the week.

You can roast it, stir-fry it, add it to soups, or simply shred it for coleslaw. Cabbage is incredibly forgiving and versatile, making it perfect for home cooks who want healthy, tasty meals without spending a fortune.

Simple Ways Cabbage Adds Crunch And Variety To Meals
Cabbage brings a satisfying crunch that can transform even the simplest dish into something special. Raw, it adds texture to salads and wraps, whilst cooked, it becomes tender and slightly sweet.

You can pickle it for tangy flavour, braise it for comfort food vibes, or toss it into tacos for extra bite. Its mild taste means it pairs beautifully with bold spices, creamy dressings, or savoury sauces, keeping your meals exciting.

What Makes Cabbage A Versatile Ingredient Across Cuisines
From Korean kimchi to German sauerkraut, Polish golabki to Irish colcannon, cabbage stars in beloved dishes worldwide. Its ability to absorb flavours makes it a chef's dream, whether you're cooking Asian stir-fries or European stews.

Cabbage adapts beautifully to different cooking methods and spice profiles, proving it's far more than just a side vegetable. Exploring cabbage across cuisines is a delicious way to travel the world from your own kitchen."

Words above from article seen here

Some recipe suggestions that include cabbage
Baked Salmon Steaks with garlic, shredded cabbage and Stilton - see here

Chicken Legs braised with slow-cooked red cabbage - see here
Dauphinoise Casserole with Cabbage (or Celeriac) - see here
Braised Savoy cabbage with bacon - see here
Cabbage soup, low carb - see here
Italian cabbage stir fry - see here

... or even a Low Carb Cabbage Casserole

so creamy and cheesy - see recipe details here

PLEASE BE AWARE

This blog offers a wide variety of articles/recipes/food ideas, and not all may be suitable for you. All 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

'These are the five foods you should eat daily if you’re over 60'

As we age health risks can increase – from heart disease to memory loss – but what goes on our plates and in our trolleys could make all the difference

"Whether it’s strength, memory or mobility you are keen to safeguard (or even all three), your everyday diet matters - and the older you are, the more important it is to pay attention to what you put on your plate.

“Nutrition in later life isn’t just about fuelling the body but maintaining independence, resilience and quality of life," says nutritionist Rob Hobson, "Even small changes have an impact."

Eat well, and the nutrients you consume play a powerful role in healthy ageing - from supporting your joints, to protecting heart health and boosting brain power. “Joints can be supported through diet, with omega-3 fatty acids, antioxidants, collagen-building proteins and vitamin C which all reduce inflammation and support mobility," says Rob. "Brain health is also strongly linked to what we eat. Diets rich in antioxidants, omega-3s and fibre, which also supports gut health, have been shown to help memory loss.”

Hormonal changes need to be considered, too. “One of the biggest concerns is bone health – after the age of 30 we start to lose bone density, and this accelerates after menopause. Getting enough protein, calcium, vitamin D is vital to help protect against osteoporosis and fractures." During the winter Rob advises that consideration be given to taking a vitamin D supplement in line with government recommendations.”

So if you're over 60, which foods should you focus on? Here are Rob's recommendations for your daily diet.

Beans and lentils
Rob calls these the ‘powerhouse of nutrition’ and says daily legumes deliver multiple benefits, including a much-needed boost of fibre. “A high fibre intake is beneficial as we age, lowering cholesterol, supporting digestion and reducing the risk of chronic diseases such as type 2 diabetes,” he says.

“Pulses offer fibre to feed the gut microbiome; plant protein for muscle mass; and slow-release carbohydrates that support steady energy and blood sugar control. They are also rich in iron, magnesium and potassium, which are important for bone, heart and metabolic health."

Pair with vitamin C-rich foods such as peppers or tomatoes to boost absorption of iron.

Colourful vegetables
“There is no limit to the number of colourful vegetables you should eat," says Rob. "They are rich in antioxidants and polyphenols that help to protect cells from oxidative stress, which is thought to contribute to ageing and disease.”

Leaves, stalks or root – they all count. “Leafy greens such as kale are the most nutritious, supplying nutrients including folate, vitamins A and K, magnesium and iron, which are all key for bone and cardiovascular health. Cruciferous vegetables like broccoli and cabbage provide compounds linked to a reduced risk of certain cancers. Red and purple vegetables, such as beetroot, red cabbage and peppers, are particularly rich in anthocyanins that support blood vessel and brain health.”

Daily veg also helps to counteract constipation, which can become more common as we age.

Wholegrains
Research suggests that humble wholegrains have an outsized impact on your health. A large-scale study by the Universities of Copenhagen, Montreal and Harvard earlier this year found participants following a diet which included daily wholegrain consumption had an 86% greater likelihood of healthy aging past 70.

Why? Well, wholegrains - which include oats, brown rice, quinoa and wholemeal bread - provide energy, fibre and minerals. Not only that, but “wholegrains release glucose more slowly than refined grains, helping to stabilise energy levels, maintain concentration and reduce the risk of insulin resistance," says Rob. "Oats contain beta-glucan, which has been shown to lower cholesterol levels and support gut health. And wholegrains have also been linked to a reduced risk of colorectal cancer.” Eat for breakfast, and they provide steady energy for the day ahead.

Coffee
Coffee is increasingly being shown to be a health hero - and to add to the accolades, a recent study in the European Journal of Nutrition suggested that drinking four to six cups of coffee a day can reduce the risk of frailty when we age.

“Coffee, when consumed in moderation (around two to four cups a day), is consistently associated with a lower risk of type 2 diabetes, liver disease and cognitive decline, which is due to its polyphenol content and caffeine," says Rob. "The benefits are linked to black coffee or coffee with just a small amount of milk and not sugar-laden lattes and syrup-based drinks.”

When you drink your cuppa is important, he adds - drinking coffee late in the day can interfere with sleep. "If you are sensitive to caffeine, then don’t drink after midday or switch to decaf that still provides many of the same protective compounds.”

Nuts and seeds
Small yet mighty, Rob urges us eat nuts and seeds every day. “They are nutrient-dense foods that pack protein, fibre, and healthy unsaturated fats. They provide zinc, selenium and magnesium that support immune function, thyroid health and metabolism. Walnuts are rich in omega-3s, almonds are a great source of Vitamin E, and pumpkin seeds provide iron and magnesium. Regular nut consumption has been consistently linked with lower risks of cardiovascular disease and improved longevity, as well as helping with weight loss and a lower risk of cognitive impairment."

Eat as snacks between meals, when they can help control appetite and provide slow-release energy, or sprinkled on salads, porridge and yoghurt to enrich meals. The recommended portion? 30g a day. (read more here)

Supercharge your foods
How you pair foods can give a healthy diet a greater boost. “Food synergy is combining foods to enhance the way your body absorbs and uses nutrients," says Rob. "A classic example is vitamin C, which significantly boosts the absorption of iron found in spinach, beans and lentils. Pairing a dish containing lentils with peppers or a squeeze of lemon makes the iron more available to the body.”

Curries and veg can be elevated, too. “Healthy fats are also essential for the absorption of fat-soluble vitamins A, D, E and K, which is why drizzling olive oil over leafy greens or roasting vegetables with a little oil helps unlock their nutritional value. Black pepper contains piperine that enhances the absorption of curcumin, the active compound in turmeric, making the two a synergistic pairing in curries.”

Above words and image from article seen here

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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. It is always advisable to speak with your own Doctor if you are considering taking any supplements. 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

Happy Easter Wishes 2026

image from here

~ Wishing all readers a Happy Easter ~

All the best Jan

The 2026 Boat Race - Will it be Oxford or Cambridge?

From as far back as I can remember ‘The Boat Race’ was always a must watch sports event in our family, it was part of our family tradition… which still continues to this day. Yes, it‘s true the family are spread far and wide but we are all together in spirit for this event, and I know texts, emails and phone calls will be made as the Boat Race, which in 2026, will be tomorrow, Saturday 4th April, will be keenly watched or listened to.

My dad was always a firm Oxford Fan … my dear mum always used to support Cambridge - the event was a great family time to share, cheer, commiserate but it was always a time when we were together and for some reason no other sporting event had quite the same effect. I’ve never stopped to analyse why this was. Dear Mum and Dad are no longer with us, but I just know they will be looking down tomorrow as this years boat race is due to start ... and the family will have so many fond memories of years gone by.

The Boat Race was first raced by crews from Oxford and Cambridge University in 1829 and is now one of the world’s oldest and most famous amateur sporting events, offering an unrivalled educational experience to the student athletes who take part.

The world-famous sporting event between the UK’s two greatest universities now spans nearly 200 years of rivalry and The Boat Race has become synonymous with British tradition and excellence. The Boat Race has established itself as the epitome of amateur sport, raced by student athletes who combine academic rigour with elite physical prowess. There is no greater occasion.

The Boat Race takes place in London on the famous Championship Course that stretches over 4.2 miles of tidal River Thames in West London between Putney and Mortlake.

The Boat Race is regularly attended by over 200,000 spectators at the banks of the river and watched by millions more on television... me included!

The Women’s race is due to start at 14:21 and the men's at 15.21

 

* post edit *

Oxford won the women's and Cambridge won the men's

these are old photographs showing a win

for Oxford above

and Cambridge below

After the Boat Race I think an early evening dinner of

Chicken Drumsticks Simply Baked

may be enjoyed, a delicious low carb recipe, details here

A variety of posts, articles and recipe ideas are within this blog. Please note, not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Cheesy Low Carb Biscuits ... made with coconut flour

Sharing these easy, fluffy, cheesy, Low Carb/Keto Cottage Cheese Biscuits which are made with coconut flour and are incredibly delicious with a perfect soft inside and crusty outside from baking in a cast iron skillet.

Ingredients

Just 2g net carbs per biscuit

2 large eggs room temperature
1/2 cup cottage cheese (4% milk fat)
1 cup mozzarella cheese shredded
1/2 cup coconut flour
1 tbsp baking powder
1/4 tsp salt
1/4 tsp onion powder
1/4 tsp garlic powder

Instructions
1. Preheat oven to 400 degrees F. Add 2 tablespoons of butter to an 8 inch cast iron skillet and place in the oven while it preheats.
2. Place all ingredients into a food processor and process until combined and forms a dough.
3. Use a 1/3 cup measuring cup to measure 6 mounds of dough. Once oven is preheated, remove skillet and place mounds in centre of the skillet, touching one another.
4. Bake in a preheated oven for 13-15 minutes until golden brown. Remove and allow to cool for 10 minutes. I topped with a pat of butter over each roll and added back to the oven to melt butter for just a minute or two. The melted butter on top of a warm biscuit is perfection!
5. Store any leftover biscuits in an airtight container in the fridge for up to 3 days or freeze between pieces of parchment paper in a zip-lock bag or freezer container for up to 3 months. Thaw before reheating. To reheat from fridge, warm in microwave for 30 seconds then slice and toast or simply warm in toaster oven at 325 degrees for 5 minutes.

If you need help with weight/measurement conversion, see here

Air Fryer Option
Easy Air Fryer Low Carb/Keto Cheddar Cottage Cheese Biscuits.
See details here

Above image, recipe and more details can be seen here

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

All the best Jan

Welcome the 1st of April 2026

I've found that the first three months of 2026 has whizzed by,

and now it's time to say goodbye to March as we welcome April.

As we welcome April, which in the Northern Hemisphere is generally known for the start of warmer weather, many will also be looking forward to celebrating / observing Easter.

Easter for the year 2026 is celebrated/observed on Sunday, April 5th. Easter also called Resurrection Sunday or Pascha is one of the most important days in the Christian faith.

Many will also be hoping the Easter bunny will make an appearance!
The story of the Easter Bunny is thought to have become common in the 19th Century. Rabbits usually give birth to a big litter of babies (called kittens), so they became a symbol of new life. Legend has it that the Easter Bunny lays, decorates and hides eggs as they are also a symbol of new life. This is why some children might enjoy Easter egg hunts as part of the festival. It doesn't do all the work alone though! In Switzerland, Easter eggs are delivered by a cuckoo and in parts of Germany by a fox.

image from here

No one is sure how the month of April ended up with its name, but we do know the Romans named it “Aprillis.”

The etymology behind the word “April” comes from the verb “aperire,” which means “to open.” It’s commonly believed that the word refers to the season of trees and flowers begin to “open” or bloom.

Those who were born in April have a diamond as their birthstone, which represents innocence. Their birth flower is either a Daisy or a Sweet Pea.

There are two zodiac signs in April. Aries, which is until April 19th, and Taurus, which is April 20th and onwards.

There are quite a few notable historical people born in April, such as Leonardo da Vinci, Shakespeare, and Queen Elizabeth II.

Of course, one of the most well-known dates of April, is April Fools’ Day on the 1st of the month. No one is sure where this originated from, but some believe it to be inspired by Geoffrey Chaucer’s story in “Canterbury Tales” called “Nun’s Priest’s Tale.”

~ With Easter being so near I share this recipe suggestion ~

Roast Lamb with a pea and mint pesto sauce

This mouth-watering roast leg of lamb with a fresh and fragrant mint and pesto sauce

is perfect for Easter lunch, more details here

~ Wishing you a happy April 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

Mushrooms Stuffed with Winter Vegetables : Gluten Free : Egg Free

With Easter being so close I thought I'd share this Mary Berry recipe suggestion. A vegetarian alternative, or accompaniment, to your meal. These golden stuffed mushrooms are filled, baked, and bursting with flavour.

Ingredients

Makes 8
2 tbsp oil
8 large field/flat mushrooms, stalks removed
knob* of unsalted butter
1 large onion, roughly chopped
3 sticks celery, finely chopped
150g/5½oz peeled butternut squash, grated coarsely
180g/6oz vacuum-packed cooked chestnuts, roughly chopped
250g/9oz halloumi, grated coarsely
4 tbsp chopped fresh parsley
1 tsp sage, chopped

1 tsp rosemary leaves, chopped
sprinkle paprika
salt and freshly ground black pepper

Method
1. Preheat the oven to 200C/180C Fan/Gas 6.
2. Heat the oil in a large frying pan. Fry the mushrooms in batches for 1 minute on one side with a lid on then turnover and fry with the lid off for a few minutes until golden. Repeat with the remaining mushrooms and place all eight on a baking sheet.
3. Add the butter to the pan. Once melted, stir in the onions and celery and fry for 2–3 minutes. Add the squash and chestnuts and fry for 5 minutes until the vegetables are soft. Leave to cool.
4. Add half of the halloumi, the herbs and season well with salt and pepper.
5. Divide the mixture between the mushrooms and top with the remaining halloumi and a sprinkle of paprika.
6. Bake for about 18 minutes, or until lightly golden on top. Serve hot.

From idea seen here

* A knob of butter is a unit of measurement that is often used in recipes, particularly in British and European cooking. To provide clarity, a standard knob of butter is typically equivalent to about 1 tablespoon or 15 grams of butter.

~ early Happy Easter wishes ~

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

All the best Jan

'How the UK forgot to teach its children to cook!'

I hope you find this longish read an interesting one... it's something close to my heart. I grew up surrounded by wonderful aromas coming from the kitchen my dear Mum enjoyed cooking/baking as did my grandparents. There were times when my dear Dad took his turn at cooking too. The children were encouraged to cook try different tastes and now the grandchildren have also been given that encouragement and skill to cook simple meals ... in fact one of the Grands cooked a Chicken Pasta Bake this week and I've been told it was delicious.

Not all children are fortunate to have these skills as this article explains ...

How the UK forgot to teach its children to cook – and has lost out because of it.

(although aimed at the UK it may be the same in your country?)

Cookery lessons in schools have declined, leaving many young people without basic skills

Years ago, during Ainsley Harriott’s Ready Steady Cook heyday, a viewer wrote in about a jacket potato he’d made on the show – topped with a little leek and cream cheese. The man explained he didn’t normally cook but had tried the recipe and loved it.

Twenty years later, Harriott ran into him again. “He said, ‘I wrote to you,’ and I said, ‘Yes! I remember!’” Harriott recalls. “Now he’s a chef. I thought, bloody hell…”

For Harriott, it was a reminder of how small moments in the kitchen can spark something bigger. And it’s exactly the kind of spark he hopes to ignite again through a new initiative aimed at young cooks.

New research suggests that more than half of young people are not confident cooking a meal for themselves or others. According to the survey, many say they cannot prepare everyday dishes such as soup or curry, while many struggle to identify appropriate portion sizes.

In response, and with Harriott’s support, the Scouts have relaunched their chef’s badge for 10-14-year-olds to be more relevant to young people today, including a new focus on reducing food waste, food storage and meal planning.

The scheme arrives at a time when confidence in the kitchen appears to be fading.

“There are loads of kids out there – one in two! – who are a bit embarrassed, a bit frightened. They find it difficult to cook for others,” says Harriott. But cooking, he argues, is about far more than simply feeding yourself. “It’s a social skill that just brings people together.”

He’s seen that play out in his own family. “My daughter left home about a year ago, but she’s perfectly independent, perfectly able to get in the kitchen,” he says. “The biggest thrill I get is when she says, ‘I’ve got a couple of girls coming around tonight because I’m cooking them a meal.’”

But cooking’s importance extends beyond the social side of food. Experts say the ability to prepare meals from scratch also plays a key role in long-term health and diet quality.

“Basic cooking skills are fundamental for being able to follow a healthy dietary pattern as they allow you to incorporate plenty of vegetables, wholegrains, pulses and lean protein foods into a balanced diet that supports long-term health,” says Bridget Benelam, nutrition scientist at the British Nutrition Foundation.

Harriott showing Scouts how simple cooking skills can build confidence in the kitchen

Cooking skills also matter when money is tight. “It’s also important for being able to eat healthily on a budget as basic cooking skills mean that you can prepare inexpensive meals with healthy ingredients,” she adds.

Yet despite near universal agreement about its importance, many young people are growing up without the skills previous generations learned almost by default.

Part of the explanation lies in a broader cultural shift.

For generations, cooking was simply woven into daily life. Children watched parents and grandparents prepare meals, absorbing the rhythms of chopping, seasoning and simmering almost by osmosis. Today, those informal lessons in the UK are far less common.

Charlotte Stirling-Reed, a baby and child nutritionist, says cooking skills are still vital – but they begin with something even more fundamental: a child’s relationship with food. Before a child will ever want to cook, they first have to learn a love for food

“Cooking skills are absolutely essential, but in my experience, before a child will ever want to cook, they first have to learn a love for food,” she says. “If a child hasn’t developed a real enjoyment of eating, such as a curiosity about flavours, a willingness to try things, a sense that food is something exciting rather than something to be endured – then teaching them to chop an onion may be rather missing the point.”

That relationship with food used to form naturally in households where cooking was routine. But that environment has changed in many British households.

“Kids naturally picked things up by watching parents or grandparents cook… that’s how most skills are learned, through seeing them happen again and again.”

Harriott remembers a similar upbringing.

“I was fortunate growing up to be able to get home, my mum was there, there was a meal, there was something being cooked,” he says. “We don’t have that perfect situation any more.”

A combination of longer working hours, busy family schedules, for mums and dads, and the convenience of ready meals and takeaway apps, has reshaped how many households eat.

None of this is inherently negative – convenience has its place – but it can mean fewer opportunities for children to see cooking in action.

At the same time, Stirling-Reed says, many parents feel unsure about cooking themselves. “Many parents feel anxious or unsure about cooking themselves – and that lack of confidence is also so easily passed down.

“Even very small moments such as laughing over a mealtime, stirring ingredients, washing vegetables or laying the table can build familiarity and confidence around food and eating.”

Simple meals can provide valuable opportunities for children to develop basic skills.

Many children learn cooking skills first by watching and helping parents at home

“It’s not about teaching them to be a perfect cook,” Stirling-Reed adds. “It’s about creating an environment where a wide variety of food is normal, and where cooking is a part of eating.”

Harriott says even learning a few simple dishes can make a difference. “I think everyone should learn how to make a pasta dish,” he says. “I love the idea of kids doing a pork or chicken stir fry… it’s very, very basic, but it’s full of nutrition.”

If cooking skills are no longer routinely learned at home, the obvious place to teach them might be school. But here, too, provision is uneven. “Food education in England is patchy and highly variable,” says Caroline Harrison, director of the Food Education Network.

In primary schools, opportunities can be especially limited. Reporting cited by the network suggests that around 75 per cent of primary schools do not offer regular cookery lessons. By secondary school, only 48 per cent of young people aged 11 to 18 say they receive any dedicated class time for food education.
55% of young people are too afraid to cook

The disparities run deeper than age. Children from households earning under £45,000 are less likely to receive food education than those from higher-income homes. Geography also plays a role: around 58 per cent of young people in London receive dedicated food education, compared with 40 per cent in Yorkshire and the Humber.

Schools often face practical barriers too. “Limited facilities, equipment and ingredients, as well as a shortage of trained food education teachers, particularly at secondary level,” Harrison explains, can make practical cookery lessons difficult to deliver.

The result is that many pupils leave school without the practical skills once taught in traditional home economics classes.

Harriott believes those skills deserve a place in the classroom. “When you think about the skill that cooking gives you in life, it’s something that should be there,” he says. “Just to be able to pass on a little bit of cooking now, early in life, to those young kids… that spongy age, where the brain is still soaking up loads of information.”

Cooking confidence can also influence what people eat for years to come.

“There are studies that show that cooking skills in young people translate into healthier habits and eating patterns later in life,” says Benelam. One study, she notes, found that better cooking skills between the ages of 18 and 23 were associated with improved diet outcomes a decade later, including higher vegetable consumption and less reliance on fast food.

The link between cooking and diet quality is particularly relevant at a time when ultra-processed foods make up a significant portion of the UK diet. While convenience foods can certainly form part of a balanced diet, experts say the ability to prepare meals from basic ingredients provides more flexibility and control over what goes onto the plate.

Cooking from scratch can also make it easier to incorporate ingredients such as vegetables, pulses and whole grains – foods widely recommended in dietary guidelines.

Against this backdrop, initiatives like the Scouts’ updated chef’s badge, designed to rebuild cooking confidence, are gaining attention.

For Stirling-Reed, the wider question is why such initiatives are necessary in the first place. She agrees with Harriott that the gap visible in today’s teenagers did not appear overnight. “My generation grew up right as cooking lessons were being stripped out of schools, and I genuinely think that’s had a huge impact on the skills we’re seeing now.”

In other words, it may not be today’s young people who forgot how to cook, but the systems around them – schools that deprioritised practical food education, households stretched for time, and a culture increasingly built around convenience.

In a moment when conversations about food increasingly revolve around ultra-processed diets and healthy longevity, the solution may start with something simpler: knowing how to cook dinner.

And if Harriott’s jacket-potato story is anything to go by, sometimes all it takes is one small spark.

Above words and images taken from here

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Many thanks for taking time to read this post and do please share your thoughts in the comments.

All the best Jan

This weekend make sure there's always time for a cup of tea

 

Whatever your plans are this weekend, I wish you a good one ...

and make sure there’s always time for a cup of tea, or coffee/beverage of your choice.

image seen here

Remember if you live in the UK the clocks change this weekend, more details here

All the best Jan

Lower Carb Snacks

People often ask what do low carbers eat for snacks? Well there are many snacks which fit the bill, for instance:-
Nuts such as macadamias, almonds, walnuts, Brazil's - and you don‘t need too many of them to fill that gap!
Cheese cut up some cheese such as cheddar, always great to have in the fridge, but you may prefer Double Gloucester as a change. There are endless and very tasty varieties out there!
Olives are a good stand by too.
Celery sticks are such a great crunch.
Pepper sticks my favourites are the red ones.
Cucumber so refreshing, the grandchildren often enjoy a few slices as a snack.

Of course if you'd like to make a tasty snack more presentable and adventurous, how about one of these suggestions!

Avocado Hummus and Crudités

Ingredients

Serves Two

1 avocado, peeled and stoned

210g chickpeas, drained

1 garlic clove, crushed

pinch chilli flakes, plus extra to serve

1 lime, juiced

handful coriander leaves

2 carrots, cut into strips

2 mixed peppers, cut into strips

160g sugar snap peas

Instructions

can be seen here

Tuna Niçoise Protein Pot

Ingredients

Serves One

1 large egg

80g green beans

1 tomato, quartered

120g can tuna in spring water

1½ -2 tbsp French dressing

Instructions

can be seen here

Carrot Patch Hummus

(but works well with other crudités too)

Ingredients

Serves Six

1 x 400g can chickpeas, drained and rinsed

½ lemon, juiced

1 garlic clove, crushed

2 tbsp olive oil

2 tbsp tahini

250g baby carrots

1 pot of parsley

Instructions

can be seen here

I could eat one now, how about you?

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

All the best Jan

Meet Dillon and Doris

Sometimes I like to post something a little different, and I think this post fits that description perfectly.

Meet Dillon and Doris, two elderly armadillos who recently celebrated a big birthday. They turned 19, and while that may not seem very old to humans, armadillos typically only live to 15-18 in the wild.

The pair (pictured below) live in Telford Exotic Zoo in Shropshire, UK and keepers there celebrated with a big bash earlier this month! They said the animals were firm favourites with visitors, with this big birthday marking "an important milestone".

Dillon and Doris are six-banded armadillos, which are mammals that mainly live in South America. They are known for their armour-like shells and cute little snouts which can smell food up to a foot (30cm) away underground.

Despite their name, they can have between six and eight bands across their backs —something visible on the pair in Telford. Doris has six bands, but Dillon has eight, so they're quite easy to tell apart.

don't you think they have cute faces?

Here are some armadillo facts:

There are 21 types of armadillo - the smallest being the pink fairy armadillo which is about 6 inches (15 cm) long

Armadillo is a Spanish word and means 'little armoured one'

They are the only kinds of mammals with the type of shell they have.

They're close relatives of sloths and anteaters

They sleep up to 16 hours a day

Words and image from article seen here

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... and I'm still keeping an eye on news for nine-month old Samba a Capybara who escaped from a small gap in a temporary enclosure at Marwell Zoo, Hampshire, UK. Many people are keeping a look out for Samba, you can read more here

All the best Jan

Turkey - it's tasty in a Blanquette !

Turkey can be enjoyed at any time of the year and any day of the week! It is one of those tasty meats that is positively good for you. It has essential nutrients that are good for the whole family. It contains:

Protein, which nourishes every cell of your body. Protein helps build muscles and bones, so is essential for childhood development. But you may not be aware that it’s also needed to stop muscle wasting, so is crucial as you get older too.

B Vitamins, which help to unlock the energy from foods. Turkey breast is a source of vitamin B6, which helps keep your red blood cells healthy and reduce tiredness and fatigue. 

Selenium, which helps keep your hair and nails healthy, it is also needed to keep your immunity topped up, and is also vital as a protection against damage to your cells and tissues.

Phosphorus, is needed for normal growth and development of bones, it also helps to release the energy from food.

Why not try this recipe suggestion, it's Turkey Blanquette with broccoli florets, carrot batons and peas ... have a look at the recipe below,

Ingredients

Serves Four
1 large turkey breast, diced into cubes
150g diced bacon
2 garlic cloves, minced
2 sprigs of tarragon finely chopped
2 tbsp parsley, chopped
3 shallots peeled
300ml white wine
cold water
25g butter
2 tbsp plain flour
2 egg yolks
3 tbsp cream
juice of 1/2 lemon
250g of broccoli florets, carrot batons and peas, lightly poached in water
sea salt
freshly ground black pepper

Method
Lightly brown the turkey breast and bacon in a pan over a moderate heat for 3 minutes. Add the garlic and shallots and sauté for 2 minutes. Add the chopped herbs. Add the wine then pour in enough cold water to just cover all the ingredients. Bring the mixture to a boil. Season to taste, reduce to a simmer and cook over a low heat, covered, for 30 minutes.

When the turkey is almost done, in another saucepan melt the butter in, then scatter the flour over the top. Stir to form a smooth roux then gradually add 400ml of the turkey cooking liquid, stirring constantly.

Once the sauce has a creamy texture, pour the sauce back over the turkey. Adjust the seasoning to taste and cook for 15 minutes more with the lid off stirring regularly. Cook turkey thoroughly with no pink showing.

Mix together the egg yolks, cream and lemon juice in a bowl. Beat in a little of the hot sauce from the turkey and then add the complete mixture back to the pan, whisking constantly. Heat gently for 2 minutes and allow to thicken, do not allow to boil, turn into a serving dish mix in the cooked vegetables, garnish with the chopped parsley and serve.

Each Serving
Carbohydrate 15g Protein 21.1g Fibre 4g Fat 11.8g
From an idea seen at Tesco Real Food

~ enjoy your day ~

image from google

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

All the best Jan

'Households urged to use washing up liquid in shower'

 

You may have already seen articles about this but households are being urged to use washing up liquid in shower. Not for showering-but cleaning it!

You might be forgiven for forgetting about cleaning the shower. After all, you get in and fill it with hot water and soap or shampoo every day - surely it can't get that dirty when it's full of hot, soapy cleaning products all the time. Right?

Yet actually your shower can be a magnet for grime buildup, especially on tiles and grout and in the limescale that can accumulate on shower heads too.

While supermarkets and homeware stores alike are packed with all sorts of expensive solutions for cleaning bathrooms, including lots of shower shine, bathroom sparkle and grout-busting sprays, fluids and other chemical-based cleaners, they are all beaten by one thing - washing-up liquid. According to cleaning experts, a humble bottle of Fairy Liquid (other brands are available) can restore the shine to your old shower screen in just minutes.

Instead of splashing out on a pricey or even chemical-laden cleaning solution, simply reach for a bottle of washing up liquid, say bathroom appliance specialists at Flair Showers.

The firm said in advice shared online: "It's tried and tested and impossible to beat. Washing up liquid is the go-to option for making your shower door sparkle.

"Mix one tablespoon of washing-up liquid (a little goes a long way) with approximately 10 litres of water.

"You want a relatively thin, non-viscous mix. The solution will clean your shower door exceptionally well and it'll even reduce the amount of arm power required too."

If you want to clean up the shower door and leave it streak-free, you can also combine washing up liquid solutions with a squeegee.

They added: "Great for avoiding streaks, they clean large areas quickly, making it easy to use daily, and let's be honest, they're super satisfying to use too.

"While a squeegee might look a bit out of place in the bathroom, it can be used on mirrors, glass and around the rest of the house too. An essential tool for any home.

"So, there you have it, the best eco-friendly solutions for cleaning your shower."

Failing that, you can also rub a lemon across the shower door to help give it a zesty yet clean finish.

Flair added: "Cleaning with a simple lemon is a great way to get rid of soap scum and hard water stains. The acid in the lemon will break down the build-up of any residue. Simply cut a lemon in half and rub it in circular motions onto the glass. Once you have finished rinse the glass with water and wipe it down with a squeegee or microfiber cloth. Not only is it economical, but it's also environmentally friendly."

Above words and image taken from article seen here

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Well, I must try this out ... 

Perhaps you've already tried it or know of something else?

Do share your thoughts in the comments.

All the best Jan

Paprika Pork with Red Peppers : Lightly Spiced

Just lightly spiced and satisfyingly creamy, this pork recipe needs only a handful of ingredients, and the addition of sliced red peppers gives the dish more depth and texture.

Ingredients
Serves Four
4 pork chops or escalope's
1 onion
1 clove garlic
2 red peppers
2 tsp paprika
1 tsp tomato puree
200ml chicken or vegetable stock
200ml crème fraiche
Chopped fresh parsley

Method
1. Heat a tablespoon of olive oil in a large frying pan and cook the pork chops or escalope's for two minutes on each side until lightly golden brown. Remove to a plate.
2. Finely slice the onion, peppers and garlic and add to the pan you had sealed the pork in. Cook over a moderate heat for about ten minutes until soft and translucent.
3. Stir in the tomato puree and then pour over the stock. Return the pork to the pan and simmer for five minutes until slightly syrupy. Add the crème fraiche and some seasoning and simmer for two more minutes before stirring in a handful of chopped fresh parsley.

Serve with mashed swede (rutabaga) or cauliflower rice, and perhaps some green beans.
From original recipe here

Looking for a vegetarian recipe, you may like this one!
Feta and Cauliflower One Pan Bake : Vegetarian Lower Carb : More Details Here

just had to share this delightful picture

the forsythia is blooming in the garden - image from here 

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

All the best Jan

Good Wishes This Sunday

 

Skies across the UK were illuminated in the spectacular colours of the Northern Lights this weekend. The natural phenomenon - known as the Aurora Borealis - was the result of increased solar activity sending energy towards Earth and interacting with our atmosphere. The above photograph by Richard Haynes shows the wonderful Northern Lights in Powys Wales, UK.

So as you take time to enjoy this photograph showing some of natures beauty,

I also take a moment to say,

I send good wishes this Sunday, have a happy and peaceful day.

All the best Jan

Six foods that can help to reduce bone-break risk for people with osteoporosis

"As people get older, being unsteady on your feet can be an issue. But falling as you age can be serious - especially if you break a bone.

Figures show more than three million people have a condition which means your bones are more fragile and at risk of breaking. Osteoporosis, also known as "brittle bone disease", means the bones become more likely to break, leading to 500,000 fragility fractures every year, with more than half of women over 50 experiencing a break.

Ella Kaur, a Nutritional Therapy Practitioner, says there are some things which people can do to improve their risk of breaking a bone - including some simple diet changes. She explains: "Looking after bone health becomes increasingly important as we age. Strong bones don’t just help prevent fractures - they also support mobility, posture and overall quality of life."

Ella adds: "Bone health is particularly important for women approaching menopause. Oestrogen helps protect bone density, so when levels decline during menopause, bone loss can accelerate. Post-menopausal women may lose up to 3% of their bone density each year, which is potentially up to 30% over a decade.

"This contributes to a growing risk of osteoporosis later in life, and according to the Royal Osteoporosis Society, around half of women over the age of 50 will break a bone due to osteoporosis during their lifetime. The good news is that bones are living tissue that constantly break down and rebuild.

"This means diet and lifestyle can play an important role in supporting bone strength, particularly through nutrients that help maintain bone structure." She adds: "Ultimately, strong bones rely on a balance of nutrients including calcium, vitamin D, magnesium and protein.

"A varied diet, alongside regular exercise and healthy lifestyle habits, can help support bone health throughout life." The expert recommends six foods to include in your diet to support healthy bones.

Dairy and fortified plant milks
Calcium is a key building block for bones, and dairy products such as milk, yoghurt and cheese are well-known sources. Plant-based alternatives like almond, oat or soy milk are often fortified with calcium and vitamin D, helping the body absorb calcium more effectively.

Leafy green vegetables
Vegetables such as kale, broccoli and bok choy provide calcium and vitamin K, which helps regulate bone metabolism and supports calcium absorption.

Fatty fish
Salmon, mackerel and sardines are rich in vitamin D and omega-3 fatty acids. Vitamin D is essential for calcium absorption, meaning the body cannot properly use dietary calcium without it. Many people have low vitamin D levels, particularly during winter months, when sunlight exposure is limited. Supplements can help fill nutritional gaps but it is always advisable to check with your Doctor or Health Care Team first.

Nuts and seeds
Almonds, sesame seeds and chia seeds are good sources of magnesium, a mineral that works alongside calcium to support healthy bone structure. Magnesium is involved in hundreds of processes in the body, yet many adults don’t get enough through their diet.

Low-sugar foods
High sugar intake can negatively impact bone health. Excess sugar can make the body more acidic, causing calcium to be released from bones to restore balance. Reducing refined sugar may help preserve calcium stores.

High-protein foods
Protein is often overlooked in relation to bone health, but it plays a key role in maintaining bone strength. Foods such as eggs, fish, lean meat, beans, lentils and tofu support bone repair and help maintain muscle mass, which is important for reducing the risk of falls."
Words and image above from article seen here

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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