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Wednesday, 21 November 2018

New Major Study: A Calorie Is Not A Calorie




"Despite what the sugary beverage and processed snack food companies want us to believe, all calories are not created equal.

A new study from Harvard shows that individuals following a low-carbohydrate (20% of total calories) diet burn between 209 and 278 more calories at rest (each day) than those on a high-carbohydrate (60% of total calories) diet. So the type of calories we eat really does matter. 

The New York Times: How a low-carb diet might help you maintain a healthy weight 

This isn’t the first study to investigate this topic, but it is likely the best. 

The current study was a meticulously controlled, randomized trial, lasting 20 weeks. Even more impressive, the study group provided all the food for participants, over 100,000 meals and snacks costing $12 million for the entire study! This eliminated an important variable in nutrition studies — did the subjects actually comply with the diet — and shows the power of philanthropy and partnerships in supporting high-quality science. 

After a run-in period where all subjects lost the same amount of weight, participants were randomized to one of three diets: 20% carbs, 40% carb, or 60% carbs, with the protein remaining fixed at 20%. Importantly, calories were adjusted to stabilize weight and halt further weight loss, thus making it much more likely that any observed difference in calorie expenditure was not from weight loss, but rather from the types of food consumed. 

After five months, those on the low-carb diet increased their resting energy expenditure by over 200 calories per day, whereas the high-carb group initially decreased their resting energy expenditure, exposing a clear difference between the groups. In addition, those who had the highest baseline insulin levels saw an even more impressive 308-calorie increase on the low-carb diet, suggesting a subset that may benefit even more from carbohydrate restriction. 

Why is this important? It shows why the conventional wisdom to eat less, move more and count your calories is not the best path to weight loss. Numerous studies show better weight loss with low-carb diets compared to low-fat diets, and now studies like this one help us understand why. 

Our bodies are not simple calorimeters keeping track of how much we eat and how much we burn. Instead, we have intricate hormonal responses to the types of food we eat. It’s time to accept this and get rid of the outdated calories in-calories, calories-out model, thus allowing for more effective and sustainable long-term weight loss. 

Additional coverage of this dramatic new study: 

LA Times: The case against carbohydrates gets stronger (by study author Dr. David Ludwig) 

The Times: Low-carb dieters “shed more weight” 

MedPage Today: Low-carb diet wins for weight maintenance "

All words and picture above from Diet Doctor site here

All the best Jan

Tuesday, 20 November 2018

Lemon Poppy Seed Cake : Low Carb : Vegan


Time to say thank you - it's lovely to receive, read and share the many comments that we get on this blog. One came in recently from David Gascoigne, it was on the 'Low Carb Flours and Some Low Carb Cake Ideas' post here, this is what he said "My wife is the baker in the family and she makes a first rate lemon poppy seed cake, which goes well with mid morning coffee. I will pass these recipes on to her and see what she thinks." Well David, I do hope she liked them. However, I thought there must be a low carb version of lemon poppy seed cake - and there is - in fact this one is low carb and vegan! 
I share it here - just make sure the kettle is on - for coffee or tea! 

Ingredients: 
2 cups almond flour
1/4 cup stevia (sweetener)
1 tbsp. baking powder
1 tbsp. flaxseed meal
1/4 cup poppy seeds
1 tsp vanilla bean paste or extract
lemon zest, 1 1/2 lemons
2 tbsp. freshly squeezed lemon juice
3 tbsp. coconut oil
3/4 cup water

pinch salt 

Instructions:
1. Preheat oven to 180°C (350°F). Grease a loaf tin with cooking spray and line with baking paper. Set aside.
2. Add dry ingredients to a large bowl and mix well. Add the lemon zest.
3. Add lemon juice and the rest of the wet ingredients a little at a time, stirring well between each addition.
4. Transfer batter to loaf tin.
5. Bake for 50 minutes or until a toothpick inserted into the centre comes out clean.
6. Allow to cool in tin before inverting onto a place and cutting into slices.


This low carb vegan recipe makes 9 slices, each slice is 16.6g fat, 3.7g protein, and 4g net carbs.

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

Original recipe with instruction video can be seen here



Poppy seeds "are the tiny, edible blue-grey or ivory-coloured seeds of the poppy flower. The former are more common in European cookery; and the latter in Indian cuisine. Although the poppy is the source of opium, its seeds lose their narcotic characteristics as they ripen. 

Buyer's guide:
White poppy seeds are not widely available, but you will find them in Indian grocers. 

Storage:
Store in an airtight container in the refrigerator to prevent them from becoming rancid. 

Preparation: 
Because they’re so small and have a tendency to stick together, poppy seeds are often dry-roasted, or soaked and ground before use to make them easier to handle. In Central and Eastern Europe, they are sprinkled onto cakes, breads, biscuits and bagels, and added to potato, egg, pasta, cream and cheese dishes. In India, they are used as a spice or as a thickener in curries." 

There is also a nice Orange and Poppy Seeds Cupcakes low carb recipe here 

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

All the best Jan

Monday, 19 November 2018

Life Lessons From 100-Year-Olds

Hi folks, this is a very nice short film, three people who have lived to a great age and reflect on their lives, it's ups and downs, the trials and tribulations. Above all, it's a very positive and heartwarming message, enjoy. Eddie.

Halloumi Shortage Alert : Here Are Four Other Cheeses To Try

Following the recent news that there may be a shortage of Halloumi Cheese I came across this article written by Sophie Gallagher

Halloumi Shortage Alert : Here Are Four Other Cheeses To Try

A nationwide halloumi crisis could be upon us as a growing taste for the cheese in China means Cypriot suppliers are now struggling to keep up with demand.

The quantities of halloumi (which is so popular in the UK because it can be grilled without melting) that Cyprus can turn out are increasingly squeezed as customers all over the world develop a taste for the salty cheese.

Producers were already were already finding it hard to meet summer requirements across northern Europe and had to do an emergency restock of British supermarkets. And now they have another market to think about too.

Cyprus has signed an agreement that paves the way for halloumi exports to the Chinese market of three million cheese-eating customers, a fact that is only going to further dwindle the existing stocks.

Exports of halloumi have increased from about 6,000 tonnes in 2013 to 26,000 tonnes this year. With Britain responsible for about 9,000 tonnes a year.

“I don’t know if this is a curse or blessing,” Yiannis Pittas, the founder and owner of Cyprus’ biggest halloumi producer, told The Times: “But we’re struggling to cope with the unprecedented global demand.” 

If the farmers and producers do not continue to meet demand this could potentially mean empty shelves. So what should you eat instead? Try these four cheeses as an alternative to your favourite.

Paneer with brussels sprouts and spinach.

Paneer - is a fresh cheese common in the Indian subcontinent. Made from curdling cow’s milk with a vegetable-derived acid (like lemon juice), it has the same solid consistency as halloumi (and looks the same to the naked eye). Although it has the desirable non-melting properties of halloumi, it isn’t as salty and flavoursome so it works better in curries or with sauces rather than dry.

Cutting paneer into pieces on wooden board

Kefalotyri - is a Greek cheese made from sheep or goat milk rather than cow. It also has a high melting point so you’re not going to turn your grill into a hot mess. Once cooked kefalotyri has a creamier texture than halloumi and packs a salty punch (but with a bit less tang). 



Queso Para Freir - which in Europe might be harder to come by, Queso Para Freir (roughly translated to ‘cheese for frying’) as it is a staple in Mexico and central America. Appreciated for the same qualities as halloumi (holding its shape when heated) it also forms that delicious golden brown crust while maintaining an unmelted interior. 



Manouri (or feta) - this Greek cheese is probably the least similar to halloumi in that it is more crumbly and semi-soft so probably wouldn’t fare too well on a hot grill (unless you love washing up afterwards). But it does work well when baked in the oven – pop it inside some tin foil. If you can’t find manouri then baked feta does the job.


Cheese Is Good For You ... Some Reasons Why 
"Despite almost universal popularity, cheese often has its nutritional value questioned. The reason for this is due to the high-fat content. However, recent research shows that dairy is an incredibly beneficial food group — especially the high-fat variety."

You may wish to read this article which presents nine science-backed reasons why cheese is good for you - more details here

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. But please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Sunday, 18 November 2018

Roast Turkey and Low Carb Stuffing ... so delicious ... Thanksgiving or Christmas

This post brings you a choice of delicious Roast Turkey, a low carb and gluten free stuffing recipe, plus vegetarian and vegan options … such a choice … could be handy for Thanksgiving or Christmas. 

I have to say that on my plate will be some Turkey and low carb stuffing … oh yes, some lovely low carb vegetables too - how about Brussels Sprouts and green beans?


Low Carb and Gluten Free Stuffing
Ingredients:
Serves Eight
8g carbs per serving
2 tbsp. butter
2 yellow onions, finely chopped
150 g bacon, diced
225 g celery root, diced
(or replace the celery root with half the amount of celery; 3–4 stalks replace about ½ pound of root)
1 apple, grated
60 g pecans, chopped
2 slices of low-carb bread
240 ml heavy (double) whipping cream
900 g ground pork
fresh sage 2-3 sprigs, finely chopped
½ tsp ground nutmeg
1 tsp salt
½ tsp ground black pepper

1 tbsp. butter, for greasing the baking dish
Instructions:
May be found here

Here's your Turkey:
cooked to perfection, see more details here


Alternative Vegetarian and Vegan Thanksgiving / Christmas recipes:
have a look here but please note not all shown in the link are low carb

Now how's the Roast doing ... where are my oven gloves?

Bon Appetit

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

All the best Jan

Saturday, 17 November 2018

Santana - Maria Maria ft. The Product G&B

Going back a few years for a song from one of the great guitarists Carlos Santana, enjoy
Graham

R.E.M. - Losing My Religion

Saturday night and music night again. After the last few weeks in the USA, and the UK regarding the political lunacy, I'm at a loss for what's going on, and where it's all going. This track seems appropriate. Have a great weekend folks. Eddie. 

Ya gotta larf!

After the Honeymoon

One evening, after the honeymoon, Tom was working on his motorcycle in the garage. His new wife was standing there by the bench watching him.

After a long period of silence she finally said, “Honey, I’ve just been thinking, now that we are married, maybe it’s time you quit spending so much of your time out here in your garage. You probably should also consider selling your Harley and all your welding equipment along with your gun collection, your fishing gear, the boat and all those stupid model aeroplanes, plus dump that vintage sports car and your home brewing equipment.”

Tom got a horrified look on his face.

She said, “Darling, what’s wrong?”

He replied, “For a minute there, you were starting to sound like my ex-wife!”

“Ex-wife!?” she screamed, “YOU NEVER TOLD ME YOU WERE MARRIED BEFORE!”

Tom replied, “I wasn’t.”

Eddie

Foods to Increase Blood Flow and Circulation




Jillian Kubala MS RD writes:
"Poor circulation is a common problem caused by a number of conditions. Peripheral artery disease (PAD), diabetes, obesity, smoking and Raynaud’s disease are some of the many causes of poor circulation. Reduced blood flow can cause unpleasant symptoms, such as pain, muscle cramps, numbness, digestive issues and coldness in the hands or feet. In addition to those with poor circulation, athletes and active individuals may want to increase blood flow in order to improve exercise performance and recovery. Although circulatory issues are often treated with medications, eating certain foods can also improve blood flow. 

Here are the 14 best foods to optimize blood flow.
1. Cayenne Pepper
2. Pomegranate 
3. Onions
4. Cinnamon
5. Garlic
6. Fatty Fish
7. Beets
8. Turmeric
9. Leafy Greens
10. Citrus Fruits
11. Walnuts
12. Tomatoes
13. Berries

14. Ginger



Other Methods
While incorporating any of these foods into your diet may improve circulation, other lifestyle changes may have a larger impact. Here are some other lifestyle modifications that can optimize blood flow:
Quit smoking: Smoking is a risk factor for many chronic diseases — such as cancer — and can negatively impact circulation.
Increase physical activity: Exercise stimulates blood flow and helps improve vasodilation. Plus, regular exercise decreases your risk of heart disease.
Lose weight: Being overweight or obese negatively impacts blood flow and can lead to dangerous complications, such as plaque build up in your arteries.
Follow a healthy diet: Instead of simply stocking up on particular foods, try switching to a diet rich in healthy, whole foods — such as vegetables, healthy fats and fibre-rich foods — which can improve circulatory health.
Stay hydrated: Proper hydration is critical to all aspects of health, including circulation. Dehydration can damage endothelial cells and promote inflammation in your body, restricting blood flow.
Reduce stress: Research proves that stress levels can significantly impact blood pressure. Manage your stress through yoga, meditation, gardening or spending time in nature.
Summary: Following a healthy diet, exercising, losing weight, quitting smoking, staying hydrated and reducing stress are natural ways to improve circulation.

stay hydrated 


The Bottom Line 
There are many natural ways to improve circulation, including choosing foods that stimulate blood flow. The antioxidants, nitrates, vitamins and other substances contained in the foods above can have a positive impact on your circulation. What’s more, leading a healthy lifestyle, can boost blood flow and overall health.

The above is only a snippet of Jillian's article.
You can read it in full with all related links here

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Friday, 16 November 2018

Don't mention BREXIT

Latest YouGov polls illustrate clearly, what the people think of the treasonous Prime Minister May and the 500 page draft document for NOT leaving the EU. If May and her quislings get that document through Parliament, it will be the end of democracy in the UK. Eddie 








Flying Jacob (Flygande Jacob), a classic Swedish Chicken Dish : Moderate Low Carb Version


You may be asking … Who, or what, is 'Flying Jacob'? Well until a short while ago I would have said ... sorry I haven't got a clue!

However, I can now tell you that it is a classic Swedish dish/recipe, which as you will see from the ingredients listed below has a somewhat eclectic range of ingredients!

The "inventor" of this original dish was Jacobsson and he was indeed Swedish, but he wasn't a chef. However, he worked in the air freight industry ... which explains the name, "Flygande Jacob" which means "Flying Jacob".

Now there could also be a little story behind this dish ... about the night Mr. Jacobsson had to cook, since his wife was away, and he didn't really know what to serve up for his hungry children because all he had was cream, bananas, ketchup and chicken? Guess what ... from these ingredients sprang a very popular Swedish dish... however, I can't confirm that is what actually happened!

I do know, however, that in an excerpt from the Swedish book "På svenska bord 1970-2000 Tidernas Mat - Nordiska Museet * Allt om mat" page 137 ... (roughly translated) says, the name of the dish hasn't got anything to do with the chicken, but comes from the name of the creator who was called Jacobsson. His daily job was in the air freight industry - hence "Flying Jacob".

Now this easy to make and popular dish has become a part of the Swedish household and is today also served in Swedish schools. Few people know that it originated in "Allt om mat" (a well known Swedish cooking magazine // Manne); it was first published in issue 13, 1976.

So to recap - Flying Jacob (Swedish : Flygande Jacob) is a Swedish casserole that consists of chicken, cream, chili sauce, bananas, roasted peanuts and bacon. In the original recipe, the chicken is seasoned with Italian salad seasoning. The dish is cooked in an oven and is usually served with rice and a salad.

The ever inventive Anne Aobadia at Diet Doctor has come up with a delicious, moderate low carb, version of this casserole made with chicken, chili sauce and a mild curry flavour. It’s a classic Swedish recipe, in a reduced carb version. May I suggest that if you live the LCHF lifestyle use cauliflower rice as a side dish, or a simple green salad.

Ingredients:
4 servings
14g carb per serving
1 fully cooked rotisserie chicken (1 lb, 450 g of chicken meat)
2 tablespoons butter
½ lb (225 g) diced bacon
½ lb (225 g) mushrooms
2 cups (500 ml) heavy (double) whipping cream
3 – 4 tablespoons chili sauce or ketchup
1 teaspoon yellow curry powder
salt and pepper
1 banana - or if preferred - 1 bell pepper (it's lower carb)
3 tablespoons salted peanuts

Serving Suggestions:
Salad
175 g baby spinach
2 tomatoes
Cauliflower Rice
see here

For the cooking instructions please use this link here

Some of the above words taken from here and here 

We bring a variety of recipe ideas and articles to 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.

Happy eating - or as I believe the Swedish translation is -

Glad ätande

All the best Jan

Thursday, 15 November 2018

Halloumi Shortage Looms As China Falls for Cheese

fresh sliced halloumi

We do enjoy Halloumi Cheese in our house, just put the word Halloumi into the search button on this blog and you will find a variety of articles and recipes, but recently an article by Ewan Palmer warns of a shortage of this cheese:

"A shortage of halloumi cheese looks likely as farmers in Cyprus struggle to cope with the ever-increasing rise in demand, coupled with its newfound popularity in China.

The salty, rubbery cheese, traditionally made from a mixture sheep's, goat's and cow's milk in the tiny European island, is growing in popularity worldwide after being a staple of the Mediterranean country's diet for centuries.

However, farmers have expressed concerns they cannot keep on supplying enough of the cheese following a protocol allowing the export of dairy products to China being signed between Agriculture Minister Costas Kadis and Minister of the General Administration of Customs of China Ni Yuefeng, reports Cyprus Mail.

If China, a country not traditionally known for its love of dairy products, continues to gain a taste for the cheese, it could spell problems for worldwide supply. Halloumi, which can be used in salads, burgers or as a meat alternative at a barbeque, is already popular among the country’s middle classes.

roasted aubergine(eggplant), cherry tomatoes and spinach salad, tossed with basil garlic olive oil, served with grilled halloumi cheese.

“It’s difficult enough servicing demand in the UK, Germany, Sweden, Denmark and Australia,” dairy farmer Alexis Pantziaros told The Guardian from his farm outside Larnaka, in South Cyprus. “If the Chinese learn about it too, it will become impossible to keep up.”

“There just isn’t enough milk,” Pantziaros explained. “In summer, when temperatures get up to 42 Celsius [107 Fahrenheit], the animals produce very little. It’s very difficult to get them pregnant. In such heat, they don’t even want to eat.”

Pantziaros said he has been forced to import sheep from Italy and Denmark just to keep up with the demand.

John Pittas, export director for halloumi supplier Pittas Dairy Industries, told the Financial Mirror that the U.K. is already experiencing a supply shortage as they struggle to keep up with demands from supermarkets, especially during the summer months.

“Twenty years ago, we would be sending a few hundred kilos per week, whereas we now are sending a couple of containers,” he said.

“Whenever temperatures go up, exports for the UK and Sweden fly through the roof.”

According to the BBC, the U.K. now consumes more halloumi than any other European country outside of Cyprus.

“Not all of us have sheep and goats, and to meet standards you need them to make it,” Andreas Andreou, director of the industry department at Cyprus’s chamber of commerce, told The Guardian.

“It’s only logical that if we go on like this there won’t be enough to go around.”"

Do you like this cheese - have you tried it?

All the best Jan

Avenatti reportedly arrested for domestic violence.

Someone tell me when Trump stops laughing. Eddie 

Wednesday, 14 November 2018

Low Carb Flours and Some Low Carb Cake Ideas


If you are just starting a low carb diet/lifestyle you may feel confused with which low carb flours to use. You may never have used any of them before and how to use them properly can be daunting. Low carb flours do not behave like wheat flour, and how to use them in your old regular high carb recipes is a common question. Of course you may also be interested, or want to know more about them. If that is the case then Libby at 'Ditch The Carbs' site has a very good guide, and you can read it here 

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

Lemon Cake - more details here


Ginger Cake - more details here


Chocolate Pound Cake - more details here


Cappuccino Cake - more details here



Carrot Cake - more details here


Fruit Cake - more details here



I wonder which one is your favourite?

Remember all the above suggestions are low carb - happy baking.

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

All the best Jan

Tuesday, 13 November 2018

Spicy Shepherd’s Pie - with a squash and sweet potato mash


This dish really provides colour on your table, and can be perfect for Autumn or Winter Days, although for many it can be enjoyed anytime of the year! The spices add warmth and earthy flavour to a humble shepherd's pie especially using the Middle Eastern spice Baharat. Then top with delicious sweet potato and butternut squash. 

Ingredients:

Serves Six
1 tbsp. vegetable oil
1 large onion, chopped
2 garlic cloves, crushed
2 large carrots, peeled and diced
4 sprigs fresh thyme, plus extra to garnish
500g lamb mince
2 tsp Baharat spice
1 tbsp. tomato puree
400ml lamb stock, made with 1 stock cube
1 large courgette, trimmed, halved lengthways and sliced
2 x 300g packs pre-prepared butternut squash and sweet potato (or equivalent bought loose)

Method:
1. Heat the oil in the frying pan and add the onion, garlic, carrots and picked thyme leaves. Cook over a medium heat for 6-7 minutes, stirring occasionally, until beginning to soften. Add the mince to the pan, increase the heat and fry for 10 minutes, stirring all the time, until no longer pink. Stir in the Baharat spice and tomato puree and cook, stirring for a further 1 minute.
2. Stir in the stock and bring to the boil. Season to taste. Reduce the heat to medium and simmer for 20 minutes, stirring occasionally. Stir in the courgette after 10 minutes.
3. Meanwhile, boil the butternut squash and sweet potato according to pack instructions. Drain well, then mash until smooth. Season to taste.

4. Preheat the oven to 200°C/gas mark 6. Spoon the lamb mixture into a 2-litre ovenproof dish. Spoon the mash over the top to cover completely. Season with freshly ground black pepper and garnish with the extra thyme leaves. Bake for 30-35 minutes, until golden and bubbling. 

Each Serving:
16.4g carbohydrate 3.0g fibre 20.8g protein 18.8g fat 
From an original idea here

For our vegetarian and vegan readers, I'm sure you could substitute some of the above ingredients to suit, or why not have a look at these recipe suggestions.
Mushroom Bourguignon with Celeriac Mash : see more here
Lentil Shepherd's Pie : see more here 

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

All the best Jan

Monday, 12 November 2018

MAGA


Only in America.

Eddie

Eggs are sunshine on your plate



It can be summer every day. Just take a look at these cheerful looking fried eggs - a little bit of sunshine yellow on your plate. Why not satisfy your hunger with this fresh and easy breakfast, supper, or even brunch! At just seven carbs per serving this recipe is LCHF, Gluten Free, Vegetarian and most definitely a winner!

Ingredients for two are:

1 tbsp. olive oil
400g courgettes (about 2 large ones), chopped into small chunks
200g/7oz pack cherry tomatoes, halved
1 garlic clove, crushed
2 eggs
few basil leaves, to serve.

Method:

1. Heat the oil in a non-stick frying pan, then add the courgettes. Fry for 5 mins, stirring every so often until they start to soften. 
2. Add the tomatoes and garlic, then cook for a few mins more. 
3. Stir in a little seasoning, then make two gaps in the mix and crack in the eggs. Cover the pan with a lid or a sheet of foil, then cook for 2-3 mins until the eggs are done to your liking. 
4. Scatter over a few basil leaves and serve. 

Tip: 
This also tastes great if you add a small red pepper and a red onion at the same time as the courgettes to make a more substantial evening meal. 
Tastes good served with pork chops or fish. 

Why not cook and enjoy some great tasting LCHF food. Original recipe idea here 


Eggs are one of the most nutritious foods money can buy - they are a natural source of many nutrients including high quality protein, vitamins and minerals.  Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium and iodine. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid and choline, and essential minerals and trace elements, including phosphorus. See more here

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

All the best Jan

Sunday, 11 November 2018

Remembrance 2018 - We Will Remember Them



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

past and present who fight to preserve our freedoms.

We shall remember you at the 11th hour of the 11th day of the 11th month.

In Flanders' fields the poppies blow
Between the crosses, row on row,
That mark our place: and in the sky
The larks, still bravely singing, fly
Scarce heard amid the guns below.

We are the dead. Short days ago
We lived, felt dawn, saw sunset glow,
Loved and were loved, and now we lie
In Flanders' fields.

Take up our quarrel with the foe;
To you from failing hands we throw
The torch; be yours to hold it high,
If ye break faith with us who die
We shall not sleep, though poppies grow
In Flanders' Fields.

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

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


Jan,  Eddie,  Graham

Saturday, 10 November 2018

Clean Bandit - Baby feat. Marina & Luis Fonsi

Enjoyed a new song from Clean Bandits recently released album, have a good weekend folks
Graham

Mark Knopfler & Emmylou Harris - If This Is Goodbye

One of the best guitarists and one of the best singers of my generation team up. Does it get any better? Eddie

Michael Bublé – ‘I Only Have Eyes For You’

Saturday night and music night again. We watch very little TV in our place, but last night Jan was baby sitting for one of our sons, and watched the box. Late in the evening Michael Bublé was a guest on a UK chat show. Bublé sends Jan weak at the knees. What has that guy got I lack, other than looks, talent and a very thick wallet? Thems the breaks.

Have a great weekend folks.

Eddie

Sausage Casserole - It's Great



This recipe suggestion is from 'The Hairy Bikers', it's their take on sausage casserole, and it makes a wonderfully warming and filling dish - it also freezes well. The Hairy Bikers are "David Myers and Simon King, two northern blokes with a passion for cooking and food." 

Ingredients:
Serves Six
1–2 tbsp. oil
12 good-quality pork sausages
6 rashers rindless streaky bacon, cut into 2.5cm/1in lengths
2 onions, thinly sliced
2 garlic cloves, crushed
½–1 tsp hot chilli powder or smoked paprika
400g tin chopped tomatoes
300ml/10fl oz. chicken stock
2 tbsp. tomato purée
1 tbsp. Worcestershire sauce
1 tbsp. dark brown muscovado sugar
1 tsp dried mixed herbs
2 bay leaves
3–4 sprigs fresh thyme
100ml/3½fl oz. red or white wine (optional)
400g can butter beans or mixed beans

salt and freshly ground black pepper

Method:
1. Heat a tablespoon of the oil in a large non-stick frying pan and fry the sausages gently for 10 minutes, turning every now and then until nicely browned all over. Transfer to a large saucepan or a flameproof casserole dish and set aside.
2. Fry the bacon pieces in the frying pan until they begin to brown and crisp then add to the sausages.
3. Place the onions in the frying pan and fry over a medium heat for five minutes until they start to soften, stirring often. You should have enough fat in the pan, but if not, add a little more oil.
4. Add the garlic and cook for 2–3 minutes more until the onions turn pale golden-brown, stirring frequently.
5. Sprinkle over the chilli powder or smoked paprika and cook together for a few seconds longer.
6. Stir in the tomatoes, chicken stock, tomato purée, Worcestershire sauce, brown sugar and herbs.
7. Pour over the wine, or some water if you’re not using wine, and bring to a simmer.
8. Tip carefully into the pan with the sausages and bacon and return to a simmer, then reduce the heat, cover the pan loosely with a lid and leave to simmer very gently for 20 minutes, stirring from time to time. 
9. Drain the beans and rinse them in a sieve under cold running water. Stir the beans into the casserole, and continue to cook for 10 minutes, stirring occasionally, until the sauce is thick.
10. Season to taste with salt and freshly ground black pepper and serve.

Each serving provides: 23.5g protein, 16g carbohydrates, 28.5g fat, 4.5g fibre 

From an original idea here

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

All the best Jan

Friday, 9 November 2018

When you know you have had too much to drink.



Eddie

Low Carb Blackberry Crumble : Low Carb Apple Crumble : You Choose

This time of year many of us enjoy a fruit crumble. If you are looking for a low carb alternative these two may be suitable. It's either Low Carb Blackberry  or Low Carb Apple Crumble - you choose!
If you can't choose, how about enjoying one this week, and the other next week!


Blackberry Cobbler/Crumble
How about this low carb alternative to blackberry cobbler/crumble! Not only is it low carb, it's gluten free and sugar free too … plus it's quick and easy to make. 
Please see details here


Apple Crumble
Autumn is definitely the right season for delicious apple crumble, and if you may be looking for a lower carb version, why not give this recipe suggestion a try … 
Please see details here

There is 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.

All the best Jan

Thursday, 8 November 2018

Chicken Soup for the Soul ... with some tasty vegetables !

This low carb recipe suggestion called 'Chicken Soup For The Soul' is from Real Meal Revolution … "Chicken soup for the soul says it all. This is basically a repeat of the original stock making process, but you are doubling up on the nutrients and flavour.




Ingredients:
Six Servings
400 g chicken thighs (boneless and thinly sliced)
1 medium stalk celery (cut into bite sized chunks)
3 thick leeks (sliced into thick discs)
1 large carrot (cut in half lengthways and then into 1cm thick pieces)
1 whole bay leaf
1 pinch salt and black pepper
1 handful Italian parsley (roughly chopped)
50 ml lemon juice

1 l chicken stock 

Method:
1. Place everything apart from the seasoning, parsley and lemon juice into a medium pot.
2. Pump the heat up until it hits a rolling boil, then drop it down to a gentle simmer.
3. Leave it like that for about an hour, topping up with water if it reduces too much (only top it up to the level at which you started, otherwise you’ll dilute it).
4. By this point the chicken should be tender and the vegetables should be soft.

5. Add the parsley and lemon juice and season with salt and pepper to taste and serve." 

Above words, picture and recipe from here 

Oftentimes recipes will specify the use of flat-leaf or Italian parsley. Can you substitute curly leaves for flat, and vice versa? What’s the difference beyond appearance?



Used to perk up dishes with its fresh green flavour and colour, parsley can be much more than a garnish. The two main cultivars of this herb are curly parsley (Petroselinum crispum) with ruffled leaves and Italian parsley (Petroselinum crispum neapolitanum) with flat leaves.

In general, flat-leaf parsley has a more robust flavour, while the curly variety is associated with decoration. Some claim that curly-leaf parsley has no flavour or, conversely, that it tastes more bitter, but it really depends on the particular plant, its growing conditions, and age. Both kinds of parsley may be used in cooking and when substituting one for the other, taste to determine the flavour and adjust as desired. Think, too, about the texture that would work best in your dish.

Finally, don’t discard the stems, which have a stronger flavour than the leaves and can be used in a bouquet garni and added to homemade stock or a pot of beans.

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

All the best Jan