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Saturday 27 July 2024

Mozzarella, Peach and Tomato Salad : Perfect For Summer Weekends


The words summer and salad seem to go together so well - so do the ingredients used in this recipe. A colourful peach and mozzarella salad is just perfect for when juicy peaches and tomatoes are at their seasonal best. It is so simple to make, but the fresh summer flavour combination of creamy mozzarella, sweet stone fruit and tangy tomatoes really will impress. For a delicious taste of summer please read on.

Ingredients
Serves Six
4 ripe peaches, halved, stoned and sliced
120g sweet mixed baby tomatoes, halved
2 tomatoes, sliced
15g fresh basil leaves
½ lemon, juiced
3 tbsp. olive oil
250g mozzarella
½ red chilli, deseeded and thinly sliced

Method
1. Put the peaches and tomatoes in a large bowl. Add half the basil, the lemon juice and 2 tbsp. olive oil; season and toss together. Transfer to a serving plate.
2. Tear the mozzarella over the salad and scatter over the chilli and remaining basil; season. Drizzle with the remaining oil.

Nutrition per serving
Carbohydrate 7.3g Protein 8.3g Fat 13g
From an original idea here

~ wishing you happy summer days ~

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

All the best Jan

Friday 26 July 2024

Blackberries, a favourite low carb fruit

Blackberries

These sharp yet sweet fruits are at their best in late summer, although many shops/supermarkets have some already. In British folklore, it was believed to be unlucky to pick wild blackberries after Michaelmas, on 29 September – so make the most of them while you can! They’re best stored unwashed, on a layer of kitchen paper in the fridge to prevent them crushing each other.

~ You may like to try this recipe ~

Blackberry Cobbler/Crumble
a lovely low carb recipe



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. I'm sure you will enjoy it … served with thick double (heavy) cream … or clotted cream, it makes a pleasing dessert.

Ingredients
Serves Four
5g carbs per serving
10 oz. (275g) fresh blackberries
2 tbsp. lime juice
1 tsp arrowroot powder (optional)
½ cup (60g) almond flour
¼ cup (30g) coconut flour
2 tbsp. erythritol
1 egg
3 oz. (75g) butter
To Serve
1 cup (225ml) heavy (double) whipping cream (optional)
Tip
Chopped walnuts or pecans can be mixed into the topping to add a nutty crunch to the cobbler.
Recipe Instructions
Can be seen here

If you are a fan of Blackberry Pie and looking for a lower carb version have a look here 

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

All the best Jan

Thursday 25 July 2024

A taste of Greece, these seven ingredients help!

 

Horiatiki / Villager's Salad ... delicious
Horiatiki means villager in Greek, so this dish simply means villager’s salad.
more details here

Couldn't you just sit and enjoy that good looking salad? Perfect ingredients for summer days. Reading an article recently, there are seven ingredients that Greek chefs swear by!

We have family who are off to Greece soon, well it is holiday season! However, if you can’t make it abroad there are easy ways to enjoy a taste of Greece at home, using ingredients you can find in your local supermarket…

From salads to skewers, Greek food is perfect for summer, and if you can’t transport yourself to the country of white sandy beaches and ancient ruins this year, you can still recreate Greece’s cuisine at home with just a few ingredients.

But what are they and how can you use them? Here’s what the chefs say…

1. Olive oil
Olive oil is vitally important to cooking Greek food. It will be the base of most recipes. Olive oil’s versatile and a must-have. You use it in everything from salads to marinades.

2. Olives
Hot on the heels of olive oil, comes the fruit the oil comes from. They are a brilliant way to add flavour and texture. Always have some plump black olives in brine, Kalamata ideally. Briny and rich. Olives are great in salads, tapenade, and baked dishes.

3. Feta
Feta can really bring dishes to life. It’s not always traditional, but crumble some feta over the top of beans or lentils for a bite of freshness and added depth. It adds tang, it’s perfect for salads, spanakopita, and stuffed peppers, (and you can freeze any that isn’t eaten).

4. Halloumi
Keep blocks of halloumi in the fridge as they last forever when unopened. It’s incredibly versatile too. Halloumi is magnificent when it’s treated like a steak; bring it to room temperature; cut into thick slices, sear it on a smoking hot pan for a few seconds to char the outside but still leaving the centre soft and molten. Then all you need to do is add a drizzle of honey, a pinch of dried oregano and you have a side dish ready in minutes.

5. Tomatoes
Tomatoes are important in Greek cooking. Fresh is good but tinned tomatoes are also handy and can be money saving.

6. Pulses
Canned ingredients (lentils, butter beans etc) are cheap, last for ages and are great to stock your pantry with for an impromptu Greek meal. Packed with protein and fibre they are staple of Greek cuisine.

7. Herbs and spices
Oregano is the key herb to focus on for Greek cuisine, along with cinnamon, coriander and cumin.

Words above and more to read, including recipes, on this link here

xxx oooo xxx

Do you like Greek food/recipes? Have you a favourite? Do share your thoughts in the comments below.


The Taverna pictured here is on the Greek Island of Naxos

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

All the best Jan

Wednesday 24 July 2024

Tuscan Chicken : A Favourite In Our House and Mary Berry's!

Tuscan Chicken : The Mary Berry Way

Mary Berry is one of the best-known and respected cookery writers and broadcasters in the UK. This recipe based on a classic creamy chicken dish; Tuscan chicken is one of her favourites, especially when she needs an easy supper. She says it’s lovely served with potatoes, rice or pasta... but some readers may prefer a lower carb alternative, like mashed swede or cauliflower rice. As always, the choice dear reader is up to you 😊

Ingredients
Serves Six (adjust as necessary)
6 large skinless chicken thighs, bone in (see tip)
2 tbsp plain flour
2 tsp paprika
2 tbsp olive oil
1 large onion, finely chopped
1 large red pepper, deseeded and finely chopped
2 garlic cloves, crushed
2 tsp tomato purée
30g/1oz sun-blushed tomatoes, chopped
150ml/¼ pint white wine
150ml/¼ pint chicken stock
150ml/¼ pint pouring double (heavy) cream
150g/5½oz baby spinach
55g/2oz Parmesan, grated
salt and freshly ground black pepper

Method
1. Place the chicken in a bowl. Add the flour and the paprika and season well with salt and pepper. Toss together to coat the chicken.
2. Heat the oil in large, deep-frying pan over a high heat. Add the chicken and fry for 3–4 minutes on each side, until browned and crisp. Set aside.
3. Add the onion and pepper to the unwashed pan and fry for 4–5 minutes over a medium heat, until soft (you may need to add a little extra oil). Add the garlic and fry for 30 seconds.
4. Stir in the tomato purée, tomatoes, wine and stock. Bring to the boil then return the chicken to the pan along with any resting juices. Cover, reduce the heat, and simmer for about 30 minutes, until tender.
5. Add the cream and spinach and stir until wilted. Remove from the heat, sprinkle in the Parmesan and serve piping hot.

Recipe Tips
i) Sun-blushed tomatoes are sometimes sold as semi-dried tomatoes, slow roasted tomatoes or sun-soaked tomatoes.
ii) If you can only find smaller chicken thighs, you might want to add a few extra (they often come in packs of eight in supermarkets). Or use chicken breasts if you prefer.
iii) This dish freezes well.

You can see the original recipe here

Have you tried the Mary Berry recipes for:-
Creamy Paprika Chicken - see it here
Pesto Lemon Chicken - see it here

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

All the best Jan

Tuesday 23 July 2024

I Didn't See It - Did You?

I'm talking about the 'Buck Moon' ...

"Clear skies meant hundreds of people across the south of England, UK, were able to see the spectacle of the Buck Moon as it rose on Sunday.

Each full moon of the year is given a nickname and Buck Moon is the name given to the full moon in July.

The name comes from the time of year when buck deer grow their antlers.

The full moon rose at about 22:00 BST and set during the early hours of Monday.

The moon looks larger when close to the horizon due to an optical illusion.

It also appears orange due to the angle it is viewed through the Earth's atmosphere."

Photo Credit - Yen Milne

I've just shown one wonderful picture. I thought the silhouettes against it looked good and I can see a cat there 😊 Other pictures can be seen on this link here

Once you've looked at them, do please share your favourite in the comments.

All the best Jan

Monday 22 July 2024

Gluten can be a problem to some!


James Colquhoun writes ...
If you’re suffering from bloating, food sensitivities, gas, fatigue, brain fog, auto-immune conditions, inflammation, body aches and pains or if you’re constantly getting sick… Then I have some important news for you.

According to leading integrative physicians like Dr. Mark Hyman, Dr. Josh Axe, Dr. Tom O’Bryan, Dr. William Davis and Dr. David Perlmutter, it’s likely your gut is out of balance which could be leading to gut dysbiosis, leaky gut and potentially an autoimmune condition.

And if you’re saying yes to any of those symptoms then there is one food that is likely at the root of your problems. Modern wheat and its infamous protein gluten.

Here are 11 reasons why you might want to consider giving up Gluten for 21 days and see how you feel.**

1. It Raises Your Blood Sugar and Makes You Fat

2. It Increases Inflammation in the Body Leading to Aches and Pain

3. Gluten Damages Gut Lining Which Contributes to Leaky Gut and Auto-Immune Conditions

4. Modern Wheat Is Sprayed with Toxic Cancer-Causing Chemicals

5. It Negatively Impacts Brain Health

6. It’s in Just about Everything Refined & Processed!

7. It Negatively Affects Your Skin

8. It Affects Your Mood & Contributes to Brain Fog

9. It Increases Bloating & Gas

10. It Contributes to Food Sensitivities

11. It’s a Common Food Allergen

James full article can be read here

You may also be interested in reading the post 'The Dangers of Modern Wheat' see it here

Two gluten free recipes suggestions you may wish to try
Rosemary and Thyme Loaf - made with almond meal and flaxseed - details here
Zucchini / Courgette Slice - made with coconut flour - details here

** Please be aware that this post, and any comments, has been 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 local health care provider. It is always important to seek doctor's advice before making major changes to your diet.

All the best Jan

Saturday 20 July 2024

Weekend Special Frittata : Baked Avocado, Sweetcorn and Feta

Goodness me it's the weekend (again) the week seemed to fly by! So to start it in style how about this weekend special frittata, it has wedges of avocado baked in, which adds extra creaminess and goodness! A very nice weekend brunch! So lovely, and low carb too! What do you think?


Ingredients
Serves Eight
(amend recipe to suit)
2½ tbsp. oil, plus extra for greasing
2 large red onions, sliced
2 garlic cloves, crushed
2½ tsp ground cumin
2 tsp smoked paprika
12 large eggs
2 tsp fine sea salt
150ml soured cream
30g coriander
50g Parmesan, finely grated - use vegetarian cheese, if required
1x198g tin sweetcorn, drained
3 tbsp. lime juice
200g feta, crumbled - use vegetarian cheese, if required
2 ripe avocados
100g cherry tomatoes, halved

Method
1. Preheat the oven to 180°C, fan 160°C, gas 4. Grease and line a 20cm x 30cm x 5cm deep ovenproof dish or roasting tin.
2. Heat the oil in a frying pan and fry the red onions with a pinch of salt for 12-15 minutes until soft. Add the garlic and spices and cook for a further 2-3 minutes, stirring. Spread out on a plate to cool.
3. In a large bowl, whisk the eggs with the salt and soured cream. Chop most of the coriander, reserving a few leaves for garnish, then stir through the eggs along with the cooled onions, Parmesan, sweetcorn, 2 tablespoons of the lime juice, half the feta and some freshly ground black pepper.
4. Pour this mixture into the prepared dish. Slice the avocado, brush the tops of the slices with the remaining lime juice and gently arrange over the top, taking care not to let them sink too much. Nestle the halved tomatoes in between and scatter over the remaining feta.
5. Bake for 40-45 minutes until golden brown and set. Leave to rest for at least 5-10 minutes before cutting into squares and garnishing with a few coriander leaves. Best enjoyed warm or at room temperature, not fridge cold.

Tip
The cooked and cooled frittata will keep in the fridge for up to 2 days. Remove from the fridge 30 mins before serving.
Nutritional Information
Per Serving Fat 29g Carbs 9g Protein 21g
Need help with weight measurement conversion
see here
Recipe
from an original idea here


~ enjoy your weekend ~

You will find a variety of recipe ideas and articles within this blog, 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 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

Friday 19 July 2024

Lemon Meringue Pie Keto/Low Carb Recipe (and some birds)

Sometimes you never know where an idea for a blog post comes from! This one came from comments I'd read on other blogs about lemon meringue pie! Suddenly memories of my dear Mum and the wonderful lemon meringue pie she used to make came to mind. 

These days however, with Eddie being diabetic a traditional lemon meringue pie which can have 33 grams net carbs (or more) per serving would not be good for his blood sugars. Most recipes use added sugar and wheat flour, so can be high in unnecessary carbs. Fortunately there are many low carb/keto alternatives around the internet, like the one I link to below which has just 6 grams of net carbs per slice.

But what is a lemon meringue pie? Well, it is a three layered baked dessert. There is a sweet pie crust baked and covered with lemon curd. Egg whites are whipped until stiff peaks form and placed into a mound on top of the lemon filling. Then, the entire pie is baked again until it is golden brown.

Quite delicious!

A low-carb / keto lemon meringue pie is simple to make, and it tastes like the real thing (only sugar-free and gluten-free). To make a low carb version of the sweet lemon pie, you can use almond flour or coconut flour and sweetener as a sugar replacement.




This low carb lemon meringue pie is dairy-free, nut-free, and gluten-free too. It's a delicious treat any time you are craving something a little sweet and will help keep blood sugar stable. Please see recipe details, tips and a step by step guide on this link here
I hope you may enjoy some lemon meringue pie soon 😋

~ xxx ooo xxx ~

Now these charming little birds have nothing to do with a lemon meringue pie recipe, but Eddie happened upon this gif and said he was sure many of our readers would enjoy it. I'm sure they would I replied... it is quite delightful.


Dear reader, you will find a variety of recipe ideas and articles within this blog, 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 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

Thursday 18 July 2024

July Birth Flower : Water Lily

If you are a July baby your birth flowers are the water lily and the larkspur. One emerges from deep beneath the water’s surface; the other grows as a single tall stalk from the ground. Both provide a pop of colour during the early to midsummer months!

Larkspurs are a symbol of positivity and dedication. They make a great addition to any garden, given their height and beautiful purple-blue blooms, but beware: these plants are poisonous!

The water lily represents purity and innocence while boosting aquatic ecosystems and serving as an inspiration for one of the world’s great painters.

This post is about the water lily, if you haven't already seen my earlier post about the Larkspur, you can read it here

image from google

The water lily represents purity and innocence while boosting aquatic ecosystems and serving as an inspiration for one of the world’s great painters.

There are approximately 70 water lily species, and all of them offer outstanding beauty. These aquatic flowers are rooted in the rich, dense soil of shallow ponds, while the stems grow vertically and the large, flat round leaves and beautiful blooms float on the surface or extend just above it.

Water Lily Meanings and Symbolism
  • Water lilies, most notably the white variety, traditionally symbolize purity, innocence, and chastity.
  • Pink water lilies signify joy and friendship; red means passion and romance; blue represents calm and wisdom; and yellow symbolizes energy and new beginnings.
  • In Buddhism and Hinduism, water lilies represent resurrection and rebirth because the flowers open and close daily. Buddhists also believe water lilies symbolize enlightenment because the beautiful flowers emerge from the dark and dirty floor beneath the water’s surface.
Water Lily in History
  • In Greek legends, nymphs are water protectors, so it’s fitting that the water lily’s botanical family name—Nymphaeaceae—is derived from these female divinities.
  • According to one Egyptian legend, the creation of the gods began from a blue water lily.
  • Some nuns and monks were known to crush the root of water lilies and use it as an anaphrodisiac. It has also been used as a painkiller, anti-inflammatory, and sedative, as well as a treatment for insomnia and anxiety.
  • French painter Claude Monet was quite captivated by the water lilies in his home garden. He spent years painting the flowers on his Giverny, France, property and created more than 200 paintings with water lilies as his subject.
  • In 1984, the International Waterlily and Water Gardening Society was formed.
  • The water lily is the national flower of Bangladesh.
Photo credit Dean Schoeppner

xxx oooo xxx

I hope you enjoyed reading this post. You may now like to read this one about 'Some Foods In Season During July' which also has some recipe suggestions - see here

All the best Jan

Wednesday 17 July 2024

Slow Cooker Minestrone : Great For Topsy-Turvey Cooler Days!

I know it's July but our UK weather is a little topsy turvey at the moment. From chilled soup one day (see post here) to this hearty Italian Minestrone soup, so tasty for cooler days! It is made with pasta and beans, and is great for batch cooking, just divide into portions and pop in the freezer and wonderfully warming soup will never be far from your bowl. This soup will keep in the freezer for two months.

Some readers may find the carb. content a little high ... each serving provides 24g protein, 29g carbohydrate (of which 9.5g sugars), 14g fat (of which 4g saturates), 8.5g fibre and 1.5g salt.


Ingredients
Serves Four
100g/3½oz smoked, dry-cured lardons*
2 carrots, roughly chopped
2 sticks celery, sliced
1 onion, roughly chopped
2 garlic cloves, crushed
2 sprigs fresh rosemary, needles finely chopped
1 tsp dried thyme
1 tbsp tomato purée
400g/14oz can chopped plum tomatoes
1.2 litres/2 pints good-quality chicken stock
400g/14oz can cannellini beans in water, rinsed and drained
50g/1¾oz spaghetti, snapped into short lengths
100g/3½ head baby leaf or spring greens, thickly shredded
Salt and freshly ground black pepper
2 tbsp extra virgin olive oil
25g/1oz parmesan, grated (optional)

*Lardons are small chunks of diced bacon (smoked or unsmoked) that are used to give a good, salty depth of flavour. They are very often sold vacuum-packed in most supermarkets, but if you can’t find them buy thick rashers of bacon and dice them yourself.

Method
1. Put a large frying pan over a low heat, add the lardons and cook for 10 minutes until crisp, golden and the fat has run from the meat. Transfer onto a plate.
2. Tip the carrots, celery and onion into the bacon fat and fry for two minutes before adding the garlic, herbs and tomato purée. Cook for 1 minute, then add the tomatoes and most of the stock. Bring to the boil. Carefully transfer the soup to a slow cooker, cover with the lid, then cook on high for 4 hours until the vegetables are tender.
3. Stir the beans and pasta into the soup, adding the rest of the stock if it seems overly thick. Scatter the shredded greens over the top of the soup, then re-cover with the lid. Cook for 30 minutes until the pasta is tender. Stir in the greens, season with salt and pepper, then serve in bowls with a drizzle of oil and plenty of parmesan.
From original idea here

For readers who do not have a slow cooker you may wish to try this alternative quick minestrone soup recipe, see here

You will find a variety of recipe ideas and articles within this blog, 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 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

Monday 15 July 2024

An Apron : Do You Wear One?

Do you wear an apron while cooking or cleaning? When preparing food, cooking, washing up etc. my apron is always on. I was recently gifted a new one and delight in wearing it. I like my aprons to have pockets, and tend to choose ones that have flowers, butterflies, spring like patterns on them. When you start looking at the variety of aprons available there really is a large choice, so many styles, in fact something to suit everyone and all ages.

My dear mum always used to wear an apron while in the kitchen, it used to hang behind the kitchen door always ready to be slipped on. My Gran used to wear a wrap-around apron, I seem to recall they were always a blue shade ... funny what memories stay in your mind.



A little more about aprons
"Since ancient times, aprons have been worn for practical, decorative, and ritualistic purposes. The name comes from the French word for a small tablecloth, naperon.

There are many different styles of aprons, from the half apron to the full bib style.

In times past, little girls often wore pinafore aprons to protect their dresses (think Raggedy Ann or Alice from Alice in Wonderland).

In ancient Crete and Egypt, aprons were worn as symbols of status and during rituals.

During the Middle Ages in Europe, aprons were worn by homemakers, tradesmen, and artisans. Colours and patterns even correlated to certain professions – English barbers wore checkered aprons, stonemasons wore white aprons, cobblers wore black aprons, butchers wore blue stripes, and solid blue was often worn by weavers, spinners, and gardeners.

In the Americas, Native Americans often wore aprons for both practical and ceremonial purposes, while colonists wore aprons to protect their clothing.

The apron is perhaps most heavily associated with the 1950s American housewife. During that time, it became a symbol of family, motherhood, stability, and abundance following the horrors of the Great Depression and the World Wars.

There were plain, practical aprons for everyday use as well as sheer or ruffled aprons for wearing over dresses during hostess duties. Many mass-produced aprons were printed with kitchen themes like pots, toasters, or spoons. Homemade aprons were also very popular at the time. 

In the 1960s, the idealization of housework fell out of favour as women began to reach outside the home for fulfilment, and the apron lost its popularity. However, it was still used as a protective garment in many professions. In fact, to this day waiters, barbers, butchers, artisans, and even X-Ray technicians regularly wear aprons made from a variety of materials (think cloth, leather, and lead).

In recent years, apron-wearing at home has also made a comeback, in part due to a revived interest in home cooking as well as the popularity of crafting and an interest in styles from the past."

now why not pop your apron on and make a
Ginger Cake
you can see the low carb recipe here


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 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

Sunday 14 July 2024

Butternut Squash : Some Nutritional Benefits


Sharing an article by Michael Joseph, a nutrition educator who holds a Master's Degree in Clinical Nutrition, he writes about the nutritional benefits of Butternut Squash.

Butternut Squash Is Mineral-Rich
Butternut squash provides numerous essential minerals. It is especially high in magnesium, manganese, and potassium.

The Seeds of Butternut Squash Are Packed With Nutrients
The seeds of butternut squash are a rich source of minerals. Research shows they can improve iron and zinc status.

A Good Source of Vitamin E
Butternut squash is one of the best dietary sources of vitamin E.

Good for Digestive Health
Butternut squash is a good source of soluble and insoluble fibre. A sufficient fibre intake can have several benefits for the digestive system, blood sugar control, and maintaining healthy cholesterol levels.

High Carotenoid Content: Beneficial For Eye Health
A serving of butternut squash provides more than 100% of the recommended daily value for vitamin A. The vegetable’s rich carotenoid content may benefit eye health.

Significant Vitamin C Content
Butternut squash is a significant source of vitamin C, providing 37% of the daily value in a cup serving.

Provides Numerous B Vitamins
Butternut squash provides a good amount of B vitamins, with the exception of vitamin B12.

Bioactive Saccharides
Butternut squash provides several bioactive saccharides that support gut health and potentially offer additional health benefits.

Butternut Squash Is a Source of Numerous Phytochemicals
Butternut squash provides high quantities of several polyphenols.

Some good ways to use this vegetable:
  • Curries: Cut butternut squash into small cube-shaped pieces and cook them in a curry until soft and tender. The cubes will absorb the flavour of the curry and add to its overall texture.
  • Fries: Cut butternut squash into fry-sized shapes, toss with a little olive oil and salt, and bake until crispy and slightly brown.
  • Pureed butternut squash: Boil cubed butternut squash until soft, and then puree it until it has a smooth and creamy texture. Add the puree to pasta dishes, pizzas, and risottos for a creamy texture.
  • Roasted butternut squash: Cut the vegetable in half, drizzle with olive oil and salt, and then roast it until tender.
  • Smoothies: The mildly sweet and creamy taste of butternut squash can work well in smoothies. Once cooked, blend it with berries and milk for a delicious and nutrient-rich smoothie.
  • Soups and stews: Blend butternut squash into soups or stews for a creamy texture and a mildly sweet flavour.
This list is not exhaustive, and there are numerous additional ways to use butternut squash. Among these, it can be used as a side-dish either boiled or mashed and it can be added to various dishes, including casseroles, gratins, salads, and stir-fries.

Final Thoughts
Butternut squash is a tasty, versatile vegetable that can add a lot of nutrients to the diet.

Nutritionally, it is particularly beneficial for its high content of fibre, magnesium, provitamin A carotenoids, vitamin C, and vitamin.


The above is a snippet of Michaels article which you can see in full here

A Few Recipe Suggestions
Frittata with Butternut Squash and Spinach - see here
Butternut Squash Soup - see here
Butternut Squash Soup with Chicken, Coconut and Ginger - see here
Nut Roast with pomegranate garnish - see here
Pork and Squash Casserole - see here

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

Saturday 13 July 2024

A Simple Vegetarian Dish : Aubergine / Eggplant and Mozzarella Bake

Today I am sharing this lower cost simple vegetarian bake recipe which is made using mozzarella and aubergine/eggplant. The original recipe is from Antonio Carluccio who was a leading authority on Italian cooking and the author of many cookery books. Antonio was awarded an OBE and was also given the Commendatore award by the Italian government for his contribution to Italian food.


Ingredients
Serves Four
3 tbsp olive oil
1 onion, finely chopped
3 garlic cloves, crushed
2 x 400g/14oz tins chopped tomatoes
salt and pepper
2 medium to large aubergines/eggplants
1 ball mozzarella, drained and torn into pieces

Method
1. Preheat the oven to 200C/400F/Gas 6.
2. Heat a saucepan over a medium heat. Add one tablespoon of the olive oil and, once hot, add the onion and a pinch of salt. Fry the onion for 4-5 minutes, or until softened. Add the garlic and continue to cook for two minutes.
3. Pour in the tomatoes and mix well, breaking up any larger bits with the back of your spoon. Season with a pinch of salt and pepper and bring to a simmer. Reduce the heat and simmer gently for 20-30 minutes, or until the tomato sauce is thickened and flavoursome.
4. Meanwhile slice the aubergines lengthways into slices 5mm/¼in thick. Brush the aubergine slices with olive oil and season well with salt and pepper on both sides. Heat a griddle pan until smoking hot and then griddle in batches for 2-3 minutes on each side, or until all the slices are golden brown. Alternatively, heat the grill to high, place half of the aubergine slices on a baking tray and grill for 3-4 minutes on each side. Continue with the rest of the slices until they are all golden-brown. Remove and leave to one side once cooked.
5. Add a spoonful of tomato sauce to the bottom of a medium sized ovenproof baking dish (about 28x22cm/11x8½in)and spread evenly. Top with a third of the aubergine slices.
6. Follow with a third of the remaining tomato sauce and top with a third of the mozzarella. Repeat the process for another two layers finishing with tomato sauce and the mozzarella. Place into the preheated oven and bake for 25-30 minutes, or until the dish is bubbling and the mozzarella melted and golden-brown on top.
Simply serve with crusty bread, or one of these lower carb breads, details are here

Aubergines/Eggplants are full of vitamins, minerals and dietary fibre, they are a great choice for bakes, salads, stews and beyond. Read more here


You will find a variety of recipe ideas within this blog, 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 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

Friday 12 July 2024

Make Time For Blueberries in July

I do hope you have been enjoying some blueberries during July because it is known as National Blueberry month. Don't worry if you haven't, you still have time!


Do you like blueberries? Eddie and I enjoy them simply served with double (heavy) cream.

Of course there are many low carb recipes that make good use of blueberries:
Here are six:-
Blueberry and Cinnamon Omelette, more details here
Blueberry Courgette (Zucchini) Cake with Lemon Frosting, more details here
Cheesecake with Blueberries, more details here
Blueberry Chaffles, more details here
Blueberry Coconut Cake, more details here
Chicken, Spinach and Blueberry Salad, more details here

Some Tips for Preparing Blueberries
Fresh berries are very fragile and should be washed briefly and carefully and then gently patted dry if they are not organic. Wash berries just prior to use to not prematurely remove the protective bloom that resides on the skin's surface. If you know the source of either wild or organic berries try not to wash them at all.

When using frozen berries in recipes that do not require cooking, thaw well and drain prior to using.

Blueberries retain their maximum amount of nutrients and their maximum taste when they are enjoyed fresh and not prepared in a cooked recipe.
Read more about blueberries here


thank you for visiting this blog
~ enjoy your day ~

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

All the best Jan

Thursday 11 July 2024

July Birth Flower : Larkspur

If you are a July baby your birth flowers are the water lily and the larkspur. One emerges from deep beneath the water’s surface; the other grows as a single tall stalk from the ground. Both provide a pop of colour during the early to midsummer months!

Larkspurs are a symbol of positivity and dedication. They make a great addition to any garden, given their height and beautiful purple-blue blooms, but beware: these plants are poisonous!

The water lily represents purity and innocence while boosting aquatic ecosystems and serving as an inspiration for one of the world’s great painters.


This post is about the larkspur

The larkspur is a member of the buttercup family and is native to parts of the Mediterranean, Africa, and Europe. It grows wild in the United States and Europe and has become naturalized in gardens all over the world.

Each larkspur colour holds a different meaning. Blue, which is hard to find in the world of flowers, means dignity and grace; pink symbolizes fickleness; white represents happiness and joy; and purple is a sign of first love.

Larkspurs are believed to have gotten their name from their resemblance to the claw of the meadowlark. It has also been referred to as Lark’s Claw, Knight’s Spur, and Lark’s Heel.

Fully grown, the larkspur can grow 1 to 3 feet tall. The flowers, which bloom in early summer before the heat sets in, grow in groups along a single stalk. Each flower has five petals and a spur in the centre. Blooms come in single and double varieties.

The plant is ideal for cottage and wildflower gardens and will attract pollinators like hummingbirds and butterflies. Given its height, it’s a great cut flower for floral arrangements.

While it is beautiful and a welcome addition to any garden, the larkspur is highly poisonous to humans and animals if ingested.

Larkspur in History
  • According to Greek mythology, the larkspur grew from the blood of Ajax during the Battle of Troy. Upset that he did not receive the armour of the fallen warrior Achilles, Ajax threw himself on his sword, causing his blood to spill onto the ground and the flowers to bloom.
  • Other theories surrounding its initial appearance involve a slayed dragon and the mixture of its blue blood and venom, as well as crumbs from the blue sky falling to the ground.
  • In England, people once sprinkled larkspur in baths for protection against ghosts and magic.
  • In Transylvania, if larkspur was planted near stables, it was believed to keep witches away.
  • In ancient Greece, larkspurs were used to treat open wounds.
  • The Victorian era led to the belief that the larkspur could ward off evil.
  • Once it was naturalized in the U.S., Native Americans used the blooms to make dyes and repel insects.
  • The Larkspur is one of the few flowers mentioned in George Washington’s letters.
I hope you enjoyed this post. One about the month of July other birth flower water lily will follow shortly. 



You may now like to read this post 'Some Foods In Season During July' which also has some recipe suggestions - see here

All the best Jan

Wednesday 10 July 2024

Chilled courgette/zucchini soup

This chilled courgette soup is a great way to use up excess courgettes from the vegetable patch or allotment. Perfect for really hot weather. This chilled courgette soup can be stored in the fridge for up to five days.


Ingredients
Serves 8
For the soup
400g/14oz courgettes/zucchini, roughly chopped
3 tbsp olive oil, plus extra for drizzling
1 large cucumber, roughly chopped
2 garlic cloves, roughly chopped
1 banana shallot, roughly chopped
20g/¾oz fresh dill, plus extra chopped dill to garnish
10g fresh mint, leaves picked
1 lemon, juice only
150g/5½oz full-fat Greek-style yoghurt
sea salt and black pepper
For the croûtons (optional)
1 tbsp olive oil
100g/3½oz day-old sourdough, ciabatta or white loaf, torn into 2cm/¾in pieces
sea salt

Method
1. To make the soup, preheat the oven to 200C/180C Fan/Gas 6. Place the courgettes/zucchini in a roasting tin, drizzle with 1 tablespoon of the olive oil and season with salt. Roast for 20 minutes and then leave to cool.

2. Place the cooled courgettes, cucumber, garlic, shallot, dill, mint, lemon juice and the remaining olive oil in a food processor or blender and blend until very smooth. Add the yoghurt and continue to blend until well combined and smooth. Transfer to a large bowl and stir in 200ml/7fl oz cold water. Season with salt and pepper.

3. To make the croûtons, heat the oil in a small frying pan. Add the bread and fry for 3–4 minutes until golden. Season with salt.

4. Serve the soup in bowls and top with the croûtons, if you like. Garnish with the chopped dill and a drizzle of olive oil.
From idea seen here

Two Other Courgette/Zucchini Recipe Suggestions
Chicken and Courgette (Zucchini) Curry Soup, it's low in carbs, more details here
Stuffed Courgettes / Zucchini in Tomato Sauce, more details here



More to read about courgettes/zucchini here

You will find a variety of recipe ideas and articles within this blog, 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 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

Tuesday 9 July 2024

Five Foods to Fight Inflammation

Have you ever sprained your wrist, bumped your head, or had any sort of injury that caused swelling? This sort of inflammation is healthy and the body’s response to injury or infection.

Conversely, chronic inflammation, or prolonged inflammation, can lead to a host of health issues including heart disease, diabetes, arthritis, and even cancer.

Making mindful dietary choices can help mitigate inflammation and promote overall health and well-being.

Here are five foods you can incorporate into your diet to help decrease chronic inflammation in the body:

1. Turmeric
Turmeric is a bright yellow spice commonly used in traditional medicine for its potent anti-inflammatory properties. It contains a compound called curcumin, which has been shown to inhibit inflammatory pathways in the body and reduce the production of inflammatory molecules. Studies have shown that curcumin supplementation can alleviate symptoms of inflammatory conditions such as arthritis, irritable bowel syndrome (IBS), and metabolic syndrome. Adding turmeric to curries, soups, stir-fries, or smoothies can provide a flavorful way to reduce inflammation and support overall health. It’s best to combine curcumin with agents such as piperine (found in black pepper) to enhance its bioavailability and maximize its anti-inflammatory properties.

2. Berries
Berries such as strawberries, blueberries, raspberries, and blackberries are packed with antioxidants called polyphenols, which have anti-inflammatory effects. These compounds help neutralize free radicals and reduce oxidative stress, which mitigates inflammation in the body. One group of polyphenols is called anthocyanins, which are responsible for the color of berries and contain anti-inflammatory properties. Additionally, berries contain fiber and vitamin C, which further support immune function and reduce inflammation.

3. Fatty Fish
Fatty fish such as salmon, mackerel, sardines, and trout are rich sources of omega-3 fatty acids, which have potent anti-inflammatory properties. Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), help reduce inflammation by inhibiting the production of inflammatory molecules called cytokines and prostaglandins. Regular consumption of fatty fish or omega-3 supplements can decrease levels of inflammatory markers in the body, lowering the risk of chronic diseases like heart disease and arthritis. Studies show that our bodies “break these fatty acids down into compounds called resolvins and protectins that help manage inflammation. These compounds limit our inflammatory response and sweep away damaged cells.”[3] We suggest seeking local or wild-caught fish if possible, as high quality fish supports our health, ethics, and environment.

4. Ginger
Ginger contains bioactive compounds such as gingerol, shogaol, and paradol, which are believed to have anti-inflammatory properties. These compounds have been studied for their ability to inhibit the production of pro-inflammatory molecules in the body, such as cytokines and prostaglandins. Additionally, ginger contains antioxidants, which can help neutralize free radicals and reduce oxidative stress, another factor that contributes to inflammation.

5. Olive Oil
Olive oil is rich in monounsaturated fatty acids (MUFAs), particularly oleic acid, as well as phenolic compounds such as oleuropein and hydroxytyrosol. These components are believed to contribute to olive oil's anti-inflammatory properties. MUFAs have been shown to reduce inflammation by modulating immune responses and decreasing the production of inflammatory cytokines in the body. Incorporating extra virgin olive oil into the diet as a primary fat source can help mitigate inflammation and promote overall health. It's important to choose high-quality, unrefined olive oil, as processing can degrade its beneficial compounds.
Words above from article here

Do you include any of the above in your menu plans?

Recipe suggestions that include the above
Prawn, coconut and aubergine/eggplant curry (turmeric) details here
Coconut Cream with strawberries, raspberries or blueberries details here
Mediterranean-style fish stew (salmon) details here
Carrot, Orange and Ginger Soup details here
Green Pepper Tortilla (olive oil) details here

Related Post
'How To Choose The Best Olive Oil' see here


Dear reader, articles 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. 

You will find a variety of recipe suggestions 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

Monday 8 July 2024

Have a look out of the window!

don't know about you but after dinner, both Eddie and I enjoy a quiet sit down, it always seems a lovely time of day. We'd enjoyed a chicken casserole, see here, and I'd put the kettle on for tea / coffee. I went to sit down but this evening I could hear what I thought to be a strange noise! Eddie said, why not look out of the window to see what it is! So I did and this is what greeted me! Yes rain! Who would believe it's July and summer? What's the weather like where you live? 

image from google

All the best Jan