October Birth Flower : Cosmos

Marigolds and Cosmos are the birth flowers for October. Both of these popular flowers are easy to grow and provide colour in the garden until the first frost of the Autumn/Fall. Their rich history and long-held symbolism make marigolds and cosmos plants meaningful in so many ways. This post is about Cosmos, a symbol of order and balance, peace and innocence.
You can read about Marigolds in my post here

The Cosmos
Cosmos bloom in a number of colours, from orange, red, and yellow to pink, purple, and white.

Native to Mexico, the annual flowers are daisy-like and sit atop long, thin stems that can grow up to 6 feet tall. The colourful petals radiate from a yellow centre.

A member of the daisy family (Asteraceae), cosmos make a great addition to flower gardens.

Cosmos Meanings and Symbolism

• The genus name comes from the Greek word kosmos, meaning order and harmony of the universe.
• The flowers have long symbolized order, harmony, and balance. Others believe it is a sign of peace, love, joy, and innocence.
• A red cosmos represents love and passion; pink means a mother’s love; yellow symbolizes friendship; white is a sign of faithfulness and devotion.
• It was once thought that cosmos could attract fairies to gardens.
• There was an element of luck associated with growing cosmos, as they were thought to repel unwanted insects from destroying other plants.
• The plants have many medicinal properties, including anti-inflammatory and antibacterial. Over the years, they have been used to fight infections, treat skin issues, improve circulation, and more.

The Cosmos in History
The cosmos was originally brought to Spain from Mexico in the 16th century, then plants were introduced to England in the 18th century. By the mid-19th century, they were common in gardens in the United States, too.

Spanish priests in Mexico grew cosmos in their mission gardens. They gave it this name because of the orderly arrangement of the petals.

It is a popular gift, including for 2nd wedding anniversaries, where its inclusion in bouquets is common.

Cosmos in the Garden
An annual, cosmos is easy to grow and will often re-seed itself. The plant can grow in hot, dry conditions and provides blooms from early summer to the first frost.
Words taken from here

I hope you found the above an interesting read. You may also like to read this post about 'Some Foods In Season During October' which also has some recipe suggestions - please see here
I do like the Pumpkin, Kale and Goats' Cheese Frittata recipe, it is low carb and gluten free - more details here

Dear reader, this blog is presented in a magazine style and you will find a variety of articles, studies, thoughts, music and recipes!

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

All the best Jan

Take Things Slowly With These Four Slow Cooker Recipe Suggestions

Slow Cooker Lamb Shoulder

For dinner, slowly cooking this lamb shoulder on low is ideal,

but for lunch cook on high to save yourself an early start.

Ingredients

Serves 5 -6

3 garlic cloves, crushed or finely chopped

2 rosemary sprigs, needles picked and finely chopped (or 2 tsp dried)

2 tsp olive oil

1 lamb shoulder (about 1.5kg/3lb 5oz), boned and rolled

1 large onion with skin left on, thickly sliced

2 small carrots, trimmed, scrubbed and halved lengthways

600ml/20fl oz hot lamb stock (made with a stock pot if possible)

2 tbsp redcurrant jelly, plus extra to serve

2–4 tbsp cornflour (or gravy granules, see tip)

salt and freshly ground black pepper

fresh rosemary or thyme sprigs, to garnish (optional)

mint sauce, to serve

Instructions

with recipe tips can be seen here

Slow Cooker Easy Beef Stew

An easy slow cooker beef stew that's ready when you are.

Throw store cupboard ingredients into the slow cooker with some inexpensive braising steak.

Serve with mash, my lower carb favourite is swede!

Ingredients

Serves 6

600ml/20fl oz just-boiled water

1 beef stock cube

2 tbsp tomato purée

1 tbsp yeast extract

900g/2lb good-quality braising steak, trimmed and cut into roughly 4cm/1½in chunks

100g/3½oz smoked bacon lardons, or sliced smoked back bacon

2 onions, thinly sliced

4 carrots (about 400g/14oz), peeled and cut into roughly 3cm/1¼in chunks

4 celery sticks, trimmed and cut into roughly 3cm/1¼in lengths

3 tbsp plain flour (25g/1oz)

1 tsp flaked sea salt, plus extra to season

1 tsp dried mixed herbs

1 bay leaf (dried or fresh)

ground black pepper

Instructions

with recipe tips can be seen here

Slow Cooker Chicken Cacciatore

This traditional chicken stew is rich and full flavoured, with classic Italian ingredients.

Adding lots of vegetables means only a small amount of meat is needed per person.

The sauce is generous so if you want to stretch it a bit further, add a few more chicken thighs.

Ingredients

Serves 6

2 onions, finely chopped

2 celery sticks, finely chopped

6 garlic cloves, sliced

6 large boneless chicken thighs, skin removed

2 red, orange or yellow peppers, cut into big chunks

2 x 400g tins chopped tomatoes

150ml/5fl oz chicken stock, made with 1 stock cube

2 tsp dried basil

1 tbsp sugar

1 tbsp wine or balsamic vinegar

75g/2¾oz olives, stones removed and drained

salt and freshly ground black pepper

To serve

freshly cooked pasta, potatoes or cheesy polenta

My lower carb choices; freshly cooked green vegetables or salad

Instructions

can be seen here

Slow Cooker Ratatouille

Serves 6

Tender Mediterranean vegetables in a rich tomato and garlic sauce are easy to prepare in a slow cooker. Ratatouille will keep well in the fridge for up to three days.

Don’t be tempted to skip some of the olive oil here as it adds a real silkiness to the sauce. 

Ingredients

Serves 6

6 tbsp extra virgin olive oil

1 medium aubergine/eggplant, cut into roughly 3cm/1¼in chunks

2 medium red onions, thinly sliced

4 garlic cloves, very thinly sliced

2 medium courgettes/zucchini, halved lengthways and cut into roughly 2cm/¾in slices

1 large red pepper, cut into roughly 3cm/1¼in chunks

1 large yellow pepper, cut into roughly 3cm/1¼in chunks

400g tin chopped tomatoes

2 tbsp tomato purée

2 tsp caster sugar

1 tsp dried oregano

2 dried bay leaves, or 1 fresh bay leaf

salt and freshly ground black pepper

Instructions

with recipe tips can be seen here

For readers who do not have a slow cooker

have a look at these lower carb recipe suggestions

Chicken Choices : See here

Pork Choices : See here

Fish Choices : See here

Vegetarian Choices : See here

Vegan Choices : See here

Lots to choose from above, do keep in mind that recipes can always be tweaked

to accommodate your needs, likes, dislikes etc.

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. 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

'Best tinned fish for omega-3'

Sharing a post seen on The Diabetes Diet Blog here

"Which: Best tinned fish for omega-3

Adapted from Which Magazine June 2026

Tinned fish is a simple, affordable way to boost your intake of high quality protein and nutrients including vitamin D and B12. Oily fish are also high in omega-3 fats which are essential for heart, immune and lung health.

Mackerel, sardines, and salmon are the top three fish for dietary omega-3s. From 80 tins of fish, Which researchers found that the best sources seem to be mackerel, then sardines, then salmon. It should be noted that mackerel is being overfished.

Fish in tomato sauce or spring water are lower in calories and salt than those in sunflower oil or brine. Richly sauced options such as sweet chilli flavour, were found to have high amounts of added sugar and salt.

Eating “with bone” varieties give more calcium. Smaller fish species such as sardines naturally accumulate less mercury than bigger fish like tuna.

The UK government recommend at least two portions (140g) of fish a week, one of which should be oily. The NHS advises that girls and women planning a pregnancy should not eat more than two portions of oily fish a week. Everyone else can have up to four portions of oily fish a week.

Which’s top picks (UK) are:

Mackerel: Sainsbury’s Taste the Difference smoked Scottish mackerel with black pepper. This contains 4,700mg of omega-3 per 100g and costs £3.20 for a 110g tin.

Sardines: Fish4ever sardines in organic piri piri sauce contains 4,200g per 100g and costs £3.35 for a 120g tin from Ocado.

Salmon: Marks and Spencer’s wild Alaskan red salmon contains 2,000mg of omega-3 per 100g. This costs £.3.65 for a 213g tin and Sainsbury’s wild pacific red salmon contains the same omega-3 and costs £3.50 for a 212g tin."

Please note prices given above are subject to change

The NHS guide to Fish and shellfish can be seen here

Related Post

'More omega-3 in the blood, longer life' - read it here

PLEASE BE AWARE
All articles / posts / studies (and any comments) within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your GP or local health care team/provider.

All the best Jan

Did You Know : Three Facts About Pumpkin Spice

For many pumpkin spice is the unofficial flavour of Autumn/Fall. This warm, cozy blend shows up in drinks, desserts, and even the candle aisle... but did you know?

1. There’s no pumpkin in pumpkin spice.
Despite the name, pumpkin spice typically contains cinnamon, ginger, nutmeg, and cloves, with allspice sometimes included in some versions.

The blend was designed to complement the sweet, earthy flavour of pumpkin.

When you taste a “pumpkin spice” latte, you’re really tasting sweet baking spices that pair well with milk and sugar. Cinnamon is typically the dominant note, giving that familiar warm, earthy aroma.

2. Starbucks launched the Pumpkin Spice Latte in 2003.

Pumpkin Spice Lattes (PSL) quickly became the company’s most popular seasonal drink and now anchors Autumn/Fall menus across the coffee industry.

Many chains now release their own versions in late summer to meet the overwhelming demand, but the craze doesn’t just call Starbucks home; you can pick up a PSL at almost any coffee shop during the cozy season.

3. You can mix a reliable DIY pumpkin spice at home.

Home bakers often create a simple, balanced blend: for example, 3 tablespoons of cinnamon, 2 teaspoons of ginger, 2 teaspoons of nutmeg, 1 teaspoon of allspice, and 1 teaspoon of cloves.

Stir to combine and store in an airtight jar. This ratio keeps cinnamon in the lead while letting ginger and nutmeg shine, with clove and allspice adding depth.

Once you’ve got a good base, you can try experimenting with different ratios. For example, more ginger will brighten the overall flavour, while clove will soften it.

Yes, pumpkin season is here again … from pumpkin spice lattes to big Halloween decorations, this savoury orange fruit will be everywhere you look including this blog as I'm sure there will be more about pumpkins including recipes coming soon.

All the best Jan

Chicken, Leek and Mushroom Pie, with a Lower Carb, Cauliflower Mash Topping : Gluten Free

This healthy, gluten free take on a traditional chicken pie is packed with extra veggies thanks to its cauliflower mash topping.

Ingredients

Serves Four

For the pie filling
1 tbsp ghee
2 leeks, trimmed, sliced
2 large celery stalks, trimmed, diced
1 bay leaf
500ml/17fl oz hot chicken stock, preferably homemade
4 carrots, sliced
1 small fennel bulb, outer leaves removed, flesh diced
250g/9oz mushrooms, sliced
600g/1lb 5oz cooked leftover roast chicken
large handful chopped fresh flatleaf parsley
salt and freshly ground black pepper

For the pie topping
1.2kg/2lb 10oz cauliflower, outer leaves removed, florets chopped into 5cm/2in pieces
4 garlic cloves, peeled and left whole
50g/2oz butter
salt and freshly ground black pepper

Method
1. Preheat the oven to 220C/200C Fan/Gas 7.
2. Heat the ghee in a frying pan over a medium heat. Add the leeks and fry for 4-5 minutes, or until softened but not browned. Add the celery and bay leaf and increase the heat to high. Fry for 1-2 minutes.
3. Add the chicken stock to the pan and bring to the boil, then add the carrots, fennel and mushrooms and reduce the heat until the mixture is simmering. Continue to simmer the mixture until the volume of liquid has reduced and thickened, and the vegetables are tender, about 12-15 minutes.
4. Meanwhile, for the topping, put the cauliflower, garlic cloves and half of the butter in a large, lidded saucepan. Add 4 tablespoons of water and cover.
5. Bring the pan contents to a simmer over a medium heat and steam for 6-8 minutes, or until the cauliflower is tender when pierced with a knife (add a splash more water during cooking if necessary). Remove from the heat and transfer the contents to a food processor. Blend to your consistency of choice - either smooth and creamy or roughly textured. Season with salt and pepper.
6. To finish the pie filling, remove the bay leaf and add the remaining filling ingredients to the pan. Season with salt and pepper. Stir well, then transfer the mixture to an ovenproof pie dish.
7. Spoon the pie topping over the filling and spread into an even layer using a palette knife. Use a fork to create a criss-cross pattern on top of the filling. Dot the top of the pie with the remaining butter.
8. Bake for 25-30 minutes, or until the filling is bubbling and the topping is golden-brown.

This meal provides 

61g protein, 17g carbohydrate (of which 14g sugars), 23g fat (of which 11g saturates), 13.5g fibre and 1.6g salt per portion.

Recipe tips
i) If, once you've blended the pie topping, it is sloppy or wet, reheat the mixture in a saucepan over a medium heat to allow some of the moisture to evaporate.

ii) Substitutes for Fennel and Fennel Seeds - see here
From an idea seen here

~ enjoy your day ~

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. 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

Well Done Navy ... you deserve that medal

A change of pace for today's post, it features Navy, an intrepid three year old adventurer, who you can see in the photograph below with his brother Oliver.

Read on, and I'm sure you will join me in saying well done to Navy and his family.

Oliver and Navy (Image: Daniel Moores)

A three-year-old adventurer has completed the Lake District’s 214 Wainwright fells.

Navy Moores, from Kendal, finished the challenge with Scafell Pike, the highest mountain in England, on Sunday 4th October 2026, after starting the journey in May.

His dad Daniel Moores said: "I don't think he really knows what he has actually achieved yet. The following day he was asking if we were going for a hike. And it's like, well we have completed them now."

Navy began walking the fells with his parents Dan and Leanne, and siblings Jessica, 14, and Oliver, six, when he was just two years old.

The whole family have been part of the journey with both Oliver and Jessica taking part in all hikes alongside Navy and their parents.

Daniel previously said that the challenge was never about setting records and began as a family activity before others pointed out how young the three year old was to be taking on such ascents.

Over the 214 walks, Navy covered 510.85 miles with a total ascent of 224,883 feet.

He began the feat on May 10th, completing it five months later on October 4th, with all of his adventures posted on Navy's Summits 

Daniel said that Navy and Oliver were "absolutely fine" on the final climb up Scafell Pike, despite already climbing Lingmell in the same day and that the pair found previous climbs much tougher.

Navy is already itching to get back on another hike and a future challenge is in the works.

Daniel believes Navy is the youngest person to have completed all 214 Wainwrights.

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

A spokesman for the Wainwright Society said: "We know that Wainwright wanted fell walkers to follow in his footsteps and complete a life’s ambition of summitting the 214 fells he included in his guides. In this, we congratulate and celebrate everyone’s achievements equally, whether young or old, walking solo or as a family, in the true spirit of Alfred Wainwright’s love of the fells.

"The Society operates a completers register, which we do only on behalf of our members who like the personal satisfaction of listing their own achievements. We do not keep records of who would be the oldest or youngest as that would not fit with the Society’s aims of protecting Wainwright’s legacy as an artist, writer and author of The Pictorial Guides."

Above words and image from article seen here

Read more about Alfred Wainwright here 

The Wainwright Society website can be seen here

All the best Jan

Pork and Squash Casserole ... It's low in carbs

Sharing this quick to prepare autumn/winter warmer... although for those readers living in the southern hemisphere it could make a pleasing spring-time dish!

Ingredients

Serves Four
2 tbsp. Oil

500g Pork Diced Shoulder
1 onion, chopped
200g butternut squash, diced
1 large carrot, sliced
500ml vegetable stock

Method
1. Preheat the oven to 180°C, gas mark 4. Heat 1 tbsp. of oil in a large flameproof casserole dish. Add the pork, cutting any larger pieces in half to ensure even cooking. Fry the pork for 5 minutes to brown and seal. Remove the pork with a slotted spoon and set aside.
2. Fry the onion, squash and carrot in the remaining tbsp. of oil in the pan for 5 minutes. Pour in the vegetable stock, bring to the boil and simmer for 2–3 minutes, uncovered.
3. Remove the dish from the heat, return the pork and season to taste. Cover and place in the oven for 35 minutes or until tender.

Per serving, as recipe above
9.5g Carbs 19.5g fat 27.7g protein

From an original waitrose recipe idea

Delicious served with low carb mashed swede/rutabaga, or celeriac …

Did you know, butternut squash is one of the most nutritious and healthiest vegetables you can eat, with a rich array of vitamins, minerals and antioxidants as well as significant amounts of digestive fibre. It not only tastes great, it is also low in calories, yet surprisingly filling.

Read more about butternut squash and its nutritional benefits here

See a recipe for butternut squash soup here

This blog provides a 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 health, it is always advisable to consult your doctor or health care team.

All the best Jan

Creamy Parsnip and Apple Soup : A Perfect Combination

Sharing this delicious parsnip and apple soup which perfectly combines tangy cooking apples and the sweetness from parsnips. An older recipe which featured on the BBC cookery show 'The Hairy Bikers - Best of British' 😋

Ingredients

Serves Six
25g/1oz butter
1 tbsp sunflower oil
2 medium onions, chopped
600g/1lb 5oz parsnips, cut into 2cm/1in pieces
2 garlic cloves, crushed
600g/1lb 5oz Bramley apples, peeled, quartered and cut into chunks
1 litre/1¾ pints vegetable or chicken stock
150ml/5fl oz milk
flaked sea salt and freshly ground black pepper

Method
1. Melt the butter and oil in a large saucepan. Gently fry the onions and parsnips for 15 minutes, or until the onions are softened. Add the garlic and apples and cook for a further two minutes, stirring regularly.
2. Pour over the stock and bring to the boil. Reduce the heat to a simmer and cook for about 20 minutes, or until the parsnips are very soft. Remove from the heat and season with salt and freshly ground black pepper. Blend the mixture in a food processor until smooth.
3. Stir in the milk, adding a little extra if required. Season to taste with salt and freshly ground black pepper.

Each serving provides 202kcal, 3.5g protein, 26g carbohydrate (of which 18g sugars), 8g fat (of which 3g saturates), 7.5g fibre and 1.2g salt.

Recipe Tips
i) Add a little curry powder to the fried onions and parsnips before stirring in the stock for a delicious twist.

ii) If you can't find Bramley Apples consider using Granny Smith, Fuji, or Honeycrisp apples. 

Taken from original recipe here

Related Post
Parsnips : Perfect for Autumn and Winter Months : read it here

~ the Autumn Leaves are beginning to fall ~

You will find a variety of recipes/food 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

October Birth Flower : Marigold

October has two strikingly different birth flowers, the pastel-hued cosmos, and the radiant marigold flowers. The cosmos flower is representative of the joy one finds in peace and love, as well as representing peace. The marigold, known for their bright colours and strong odour (otherwise known as the calendula), is said to be a symbol of tranquility, grace, and grief. This post gives more details about the Marigold flower meanings and symbolism, a further post about Cosmos will follow shortly.

The Marigold

Native to the Americas, from the southwestern United States to well into South America, marigolds are popular because of their ease of growing, low-maintenance, and colourful blooms from early summer through to the first frost.

Marigolds, a member of the aster family, and more specifically the Tagetes genus, have three main types: French, African (or American), and Signet, which appear in orange, yellow, red, and bi-colours, as well as other colour combinations. (Pot marigolds, native to southern Europe and a member of the Calendula genus, are not a true marigold.)

While the names suggest otherwise, African marigolds do not originate in Africa and got their name when the flowers were brought through northwest Africa along a trade route. French marigolds were named due to their popularity in French gardens.

Marigold Meanings and Symbolism

• The common name, marigold, is a shortening of ”Mary’s gold.” It is said to have been named for the Virgin Mary.
• Because of their strong smell, gardeners once thought marigolds were poisonous.
• In India, giving a marigold lei was a sign of friendship.
• Many cultures believed that the bright orange and yellow colours, representing the rays of the Sun, could help guide departed loved ones to the afterlife. Some believed the colours represented the beauty and warmth of the Sun and offered the power to resurrect.
• In more recent times, the flowers have been linked to optimism and prosperity, cheer and joy, love and strong emotions, wealth and success. The flower has also been connected with death and grief.
• In Buddhism, marigolds are used to worship Buddha, while in Hinduism, the flowers are associated with the Sun and used in marriage celebrations.
• It was once thought that marigolds could provide protection while crossing a river and from being hit by lightning.
• The ancient Greeks and Romans used marigolds for medicinal purposes, to dye fabrics, and create cosmetics.
• In medieval times, marigolds were thought to be a treatment for the plague.
• Used to treat rashes, burns, and wounds, marigolds have antiseptic and anti-inflammatory properties.

The Marigold in History
The marigold is a prominent element in Day of the Dead rituals, which originated in Mexico. Marigolds have been cultivated in Mexico for more than 2,000 years and are used to make floral arches, garlands, wreaths, and crucifixes. The flowers decorate gravesites and home altars, known as ofrendas. Thought to attract the souls of the dead, the bright colours and smells of marigolds are used to create a path from a home’s front door to the ofrenda inside.

Marigolds in the Garden
Marigolds not only provide consistent colour throughout the growing season, but their distinct smell can repel pests like deer and rabbits, making them great companion plants. They attract butterflies and songbirds, as well as beneficial insects, such as ladybugs, hoverflies, and parasitic wasps.
Above taken from here

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~ Recipe Suggestion ~

Keeping with the orange/red theme

How about these

Red Roasted Carrots ... delicious and so right in cooler weather!

see the recipe and more details here

Dear reader, this blog is presented in a magazine style and you will find a variety of articles, studies, thoughts, music and recipes!

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

All the best Jan

Carrot and Parsnip Dauphinoise . . . a touch of indulgence

Dauphinoise (DOE-PHEEN-NOWAAZ) potatoes is how the French say casserole of potatoes, double/heavy cream, and cheese! But the recipe I share here swaps out the potatoes for carrots and parsnips! Yes, you can add a touch of indulgence to your roast with this root vegetable dauphinoise. Carrots and parsnips are cooked in a creamy pecorino sauce, then baked until golden and bubbling - quite yummy!

Ingredients
Serves Eight
20g unsalted butter
500g fat carrots, peeled and sliced into 5-6mm pieces
5 garlic cloves, thinly sliced
5g fresh thyme, leaves picked (or 1½ tsp dried thyme)
10g fresh sage, leaves picked, most finely chopped (or 1½ tsp dried sage)
1½ tbsp plain flour
½ vegetable stock cube, made up to 200ml
400ml double (heavy) cream
500g parsnips, peeled and sliced into 5-6mm pieces
30g grated pecorino

Method
1. Preheat the oven to gas 4, 180°C, fan 160°C. Melt the butter in a large, lidded saucepan over a medium heat. Add the carrots, garlic, thyme and chopped herbs and fry for 2 mins, stirring. Add 2 tbsp water, reduce the heat a little to medium-low, then cover and cook for 8 mins.
2. Stir in the flour until the dustiness has disappeared, then gradually stir in the stock and cream. Tip in the parsnips and bring everything to a gentle simmer. Cook for 5 mins, stirring occasionally, then season and remove from the heat. Transfer to a baking dish about 20 x 25-30cm scraping the last of the sauce over the top.
3. Scatter with the cheese, then cover with a foil tent (peaking the foil in the centre so it doesn’t stick to the top of the dauphinoise) and bake for 40 mins.
4. If making ahead, remove from the oven and set aside to cool completely. If serving straightaway, increase the oven to gas 6, 200°C, fan 180°C. Remove the foil, top with the whole sage leaves and bake for another 20 mins, until golden and bubbling and the veg is tender when pierced with a knife. Leave to rest for 10 mins before serving.

Tip
Freeze for up to 2 months. Defrost in the fridge for 24 hrs, then bring to room temperature 1 hr before baking. Bake, covered, at gas 6, 200°C, fan 180°C for 15 mins, then remove the foil, top with the sage and bake for another 20 mins.

Nutrition Per Serving
Carbohydrate 14.7g Protein 3.6g Fat 28g Fibre 5.8g
From idea seen here

~ enjoy your October days ~

You will find a variety of recipes/food 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

Heating Matters To Consider

Here in the UK some may have been wondering, when is the right time to put the heating on?

Official NHS guidance recommends turning radiators on once outside temperatures fall below 15°C to protect against seasonal illnesses.

Health officials state that living spaces should be kept at a minimum temperature of 18°C for anyone aged 65 and over, individuals with pre-existing conditions, and those with limited mobility.

. . . but with energy prices rising many are delaying having to turn on the heating.

Here are some suggestions that may help you:

Make the most of the sunshine. When the sun is shining, open the curtains on the windows that get the most light and let the warmth in. Close them again as it starts to get dark, before the room has a chance to cool down. It’s a simple routine that can help you make the most of the brighter part of the day and keep some of that warmth around into the evening. Quite literally using what nature gave us.

Deal with draughts. A chilly breeze sneaking under the front door or through a gap around a window can make a room feel much colder than it is. Check around doors and windows for obvious gaps, then use a draught excluder or suitable draught-proofing strips where needed. Keep trickle vents and other ventilation clear, though – blocking them can make condensation and damp worse.

Close doors to rooms you’re not using. If you’re spending the evening in the living room, shut the door to an empty hallway or spare room so the space you’re in feels cosier. You don’t need to shut yourself away from the whole house; just try to keep warmth in the rooms you’re using. And if you do switch the heating on, make sure furniture and curtains aren’t blocking the radiators and that you only turn on the rooms that need it.

Add a layer before reaching for the thermostat. Sounds obvious but far too many of us skip this stage. A jumper, warm socks or a blanket can help you feel more comfortable while you’re sitting still, especially in the evening. A hot water bottle is another cosy option for warming your lap or feet. Check it for signs of wear and follow the filling and safety instructions – it should make you more comfortable, not become a scalding surprise.

Warm up cold floors. If you have bare boards or tiles, they can feel chilly underfoot even when the room itself isn’t too cold. Put a rug in the spot where you spend the most time, such as beside the sofa or under your desk. It won’t heat the room, but it can make it more comfortable to be in without reaching for the thermostat.

Keep moving. If you’ve been sitting at your desk or on the sofa for hours, you may start to feel cold simply because you haven’t moved much. Get up for a short walk around the house, make a cup of tea or do a few gentle stretches. It won’t heat the room but it can take the edge off that familiar bitter feeling.

Check the room temperature. A thermometer can help you tell whether your room is genuinely cold or just feels chilly after you’ve been outside. NHS guidance is to heat the rooms you use regularly to at least 18°C if you can, particularly if you’re older or have a health condition. If your home is falling below that, don’t feel you have to keep putting off the heating.

The above seen on Good Housekeeping.

If the weather is getting cooler where you live how about enjoying a tasty bowl of warming soup . . . below are five recipes you may like.

Five warming soup recipes

Hearty Root Vegetable Soup - see here
Rustic Roast Chicken Soup - see here
Quick Minestrone Soup - see here

Tomato Soup with onions, carrot and celery - see here
Cheezy Vegan Broccoli Soup - see here

Dear reader, please be aware that you will find a variety of articles and recipe ideas, within this blog, and all articles / posts / studies (and any comments) within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.

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

All the best Jan

Creamy Chicken Korma : Gluten Free : Low Carb

This easy chicken korma recipe is mild and rich with cream, but it's still really tasty. Remember if you want to reduce carbs and keep them low consider serving this with cauliflower rice!

Ingredients

Serves Four

2 tbsp vegetable oil
1 large onion, chopped
4 whole cloves
4 cardamom pods, crushed
4 skinless, boneless chicken breasts, cut into bite-size pieces
3 garlic cloves, crushed
4cm/1½in piece of fresh ginger, peeled and grated
1 tsp ground coriander
¼ tsp ground allspice (optional)
1½ tsp ground cumin
½ tsp ground turmeric
1 tsp mild chilli powder
2 tsp tomato purée
75g/3oz ground almonds
250ml/8fl oz chicken stock
200ml/7fl oz double (heavy) cream
salt and freshly ground black pepper
50g/2oz flaked almonds, toasted
chopped coriander, to garnish (option

Method
1. Heat the oil in a large saucepan or frying pan. Once hot, fry the onion, cloves and cardamom pods for a few minutes until the onion begins to soften.
2. Add the chicken, garlic and ginger and, after frying for 4 minutes, add all the remaining spices. Stir around in the pan, allowing them to release their flavour into the chicken.
3. Add the tomato purée, ground almonds, stock and cream and bring to a simmer. Cook for about 15 minutes until reduced to the consistency of thick cream. Taste and add seasoning if it needs it.
4. Scatter over the toasted almonds and chopped coriander, if using.

From idea seen here

~ wishing you a happy day ~

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 health, it is always advisable to consult your doctor or health care team.

All the best Jan

Fun Facts This Wednesday

 Changing the pace with this midweek post.

Bringing you three fun facts 😊

~ xxx ~

October 7 is National Bathtub Day, a day that encourages you to draw a luxurious bath with bubbles, bath bombs, scented oils and a rubber duck to soak away your worries.

Tonight, October 7, 2026, the Moon is in its Waning Crescent phase with 12% illumination, marking the final stage before the next New Moon and the start of a new lunar cycle.

Every October, Earth passes through debris from Halley’s Comet, creating the Orionid meteor shower. Peaking around October 20–22, around 20 meteors per hour are visible under dark skies.

and finally any Wednesday (or indeed any day) is a great day for sharing a cuppa with friends

Have a happy day

All the best Jan

Weight loss drugs make it harder to get the nutrients you need – here’s what to do about it

Sharing these words by Rachel Woods, Senior Lecturer in Physiology, University of Lincoln

Weight-loss drugs such as Ozempic, Wegovy and Mounjaro work primarily by reducing hunger. They mimic a hormone the body already produces called glucagon-like peptide-1 (GLP-1), which helps regulate appetite and feelings of fullness.

By slowing how quickly food leaves the stomach and acting on appetite centres in the brain, the drugs help people feel full sooner and stay fuller for longer, often without the constant hunger that makes many diets difficult to maintain.

The appetite-suppressing effect of these drugs can be substantial. Studies suggest people taking GLP-1 medications reduce their energy intake by between 16% and 40%.

But when food intake drops, the body still needs essential vitamins, minerals and protein to keep cells, muscles and organs functioning properly. If those nutrients are not packed into a smaller amount of food, deficiencies can develop.

Higher food intake generally increases the likelihood of meeting vitamin and mineral needs. Eating a varied diet across the week usually helps cover nutritional gaps, even if some meals are low in nutrients. But when portions shrink, that safety net disappears. With less food on the plate, food choices need to be more deliberate.

This is not a new problem. Traditional calorie-restricted diets have always carried a risk of nutrient deficiencies. The difference is that most of those diets failed because people struggled to stick to them. Ironically, that lack of adherence sometimes limited the long-term nutritional risks. When people returned to eating more normally, deficiencies could be corrected.

GLP-1 drugs change that pattern. Research shows many people regain weight quickly if they stop taking them, which means these medications might be used long term. That raises a new concern. If nutrient deficiencies develop while someone is eating much less, and that pattern continues for months or years, those deficiencies may persist and lead to problems such as muscle loss, weakened immunity, anaemia, bone loss or impaired neurological function.

Because GLP-1 drugs have only recently become widely used for weight loss, long-term data on nutritional outcomes are still limited. It is also difficult for people to recognise deficiencies without blood tests, as symptoms such as fatigue, weakness or hair loss can be vague and easily overlooked.

Early warning signs are already appearing. One study of people taking GLP-1 drugs who had lost weight and were preparing for joint replacement surgery found higher rates of malnutrition and severe malnutrition. Blood tests showed lower levels of key proteins, suggesting inadequate overall nutrition.

Another study surveyed people using GLP-1 drugs about what they ate. Many reported diets low in fibre, calcium, iron, magnesium, potassium and several vitamins, including A, C, D and E. Intakes of fruit, vegetables, grains and dairy were also below recommended levels.

Because this study relied on self-reported dietary data from a relatively small group, the findings may be affected by inaccurate recall or under-reporting, and cannot be assumed to apply to everyone. Even so, the results highlight a pattern that warrants attention.

Stronger evidence comes from a large observational study of people prescribed GLP-1 drugs. Within six months, about 13% had been diagnosed with a nutritional deficiency. Within a year, that figure rose to more than 22%. These included vitamin and mineral deficiencies, iron-deficiency anaemia and protein deficiency.

Protein deficiency is particularly concerning because protein is essential for maintaining muscle mass, strength and physical function. Weight loss often involves losing muscle as well as fat, and this can occur with GLP-1 drugs. Too little protein accelerates muscle loss, which can affect balance, mobility and long-term metabolic health. Resistance exercise can help protect muscle, but without sufficient dietary protein, its benefits are limited.

In rare but serious cases, eating too little while taking GLP-1 drugs has led to medical emergencies. One case report describes a patient taking tirzepatide who developed severe dehydration and ketoacidosis after persistent diarrhoea and very low food intake. Ketoacidosis occurs when the body is forced to burn large amounts of fat for energy, producing acidic compounds that can become life-threatening if they build up.

There have also been rare reports of people developing severe vitamin B1 deficiency after prolonged nausea and minimal eating on GLP-1 drugs. This condition, known as Wernicke encephalopathy, affects the brain and can cause confusion, coordination problems and lasting neurological damage if not treated promptly.

Nutrient-dense foods

People using GLP-1 drugs need to prioritise nutrient-dense foods that deliver a high amount of vitamins, minerals, fibre and protein relative to their calorie content.

Yet a recent review found that many people taking GLP-1 drugs receive little or no meaningful nutrition advice. Without guidance, it can be difficult to meet your nutritional needs when appetite is dramatically reduced.

Many people with obesity already face a higher risk of nutrient deficiencies, including iron and vitamin B6. Chronic inflammation can interfere with how nutrients are absorbed and used by the body. Eating less while taking GLP-1 drugs may therefore worsen existing nutritional vulnerabilities.

This helps explain the growing interest in nutrient-dense ready meals marketed for people using GLP-1 drugs. These meals are typically high in fibre and designed to deliver more nutrition per calorie. In principle, this matches what people on appetite-suppressing medications need.

However, there is nothing magical about these products. The same nutritional goals can be achieved at home for less money. Adding seeds, nuts or nut butters to meals, using grains like quinoa, and stirring vegetables and lentils into sauces, soups and stews can all significantly boost nutrient intake. Keeping a small selection of nutrient-dense ingredients on hand and adding one or two to each meal can make a real difference.

That said, convenience matters. For people with limited time, cooking skills or nutrition knowledge – and who can afford them – prepared meals designed to be nutrient dense may be a helpful option.

GLP-1 drugs are powerful tools for weight loss. But they do not just change how much people eat. They change how carefully people need to think about what they eat. Until longer-term evidence is available, focusing on nutrient density, adequate protein and regular resistance exercise remains essential for anyone using these medications.

All words above from article here

Rachel Woods does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

Related Articles

Advice for GLP-1 Users - read it here

How eggs can help you come off Wegovy – cracking the problem of weight regain - read it here

PLEASE BE AWARE
All articles / posts / studies (and any comments) within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your GP or local health care team/provider.

All the best Jan

Kale and bacon with chilli and almonds . . . makes a nice side-dish

 I was spoilt at the weekend . . . I spent time with family and was treated to a wonderful home cooked roast along with some delicious vegetables. How about this lovely vegetable side dish to accompany a weekend family dinner or just to boost a week-night fish or meat supper! 

Ingredients

Serves 4 - 6
2 tbsp olive oil
1 red chilli, seeds removed and thinly sliced (optional - see below)
100g/3½oz smoked bacon lardons
1 bunch kale* (see below), leaves picked from stems and roughly torn
½ tbsp cider vinegar
1 tsp honey or sugar (any type)
2 tbsp flaked almonds, lightly toasted
salt

Method
1. Heat the oil in a large lidded frying pan over a medium heat. When the oil shimmers, add the chilli and lardons and fry for 1 minute.
2. Turn the heat up to medium–high, add the kale and press the leaves down so they sear. Cook for about 1 minute until lightly browned.
3. Add a splash of water, lower the heat to medium and cover with a lid for a few minutes. Cook for just 1–2 minutes to keep the leaves bright with a little bite (cook longer if you prefer softer kale).
4. Add the vinegar, sugar or honey, almonds and a good pinch of salt. Cook for 1 minute to make sure everything is well combined and the initial sharpness has mellowed from the vinegar.
5. Serve immediately.

From idea seen here

Each serving provides 152 kcal, 12.6g protein, 2.6g carbohydrate (of which 2.3g sugars), 9.7g fat (of which 2.2g saturates), 1.9g fibre and 1.3g salt.

Recipe tips
i) You can also use cavolo nero or springs greens instead of kale*.

ii) Unless you love lots of heat in your food, it's best to use a fairly mild chilli, like the standard red chillies you can buy from supermarkets, which are mild and fairly sweet. If chilli isn't your thing, the recipe still works well without it.

~ enjoy your day ~

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 health, it is always advisable to consult your doctor or health care team.

All the best Jan