Chicken Salad ... you can serve it warm or cold

This chicken salad can be served warm or cold, perfect for a quick healthy supper.

Ingredients 

Serves Two
2 small chicken breasts, boned, skinned and cut in half
cooking oil spray
1 large orange or red pepper, de-seeded and cut into chunks
1 little gem lettuce, leaves separated
50g/1¾oz watercress, tough stalks removed
2 ripe medium tomatoes, cut into small chunks
⅓ cucumber, sliced
1 tsp thick balsamic vinegar
½ small lemon, juice only
sea salt and freshly ground black pepper

Method

1. Season the chicken pieces on both sides with salt and pepper. Spray a large non-stick frying pan with oil and place over a high heat. Cook the chicken pieces for three minutes on each side or until lightly browned and cooked through. Transfer to a plate.
2. Spray the pan with a little more oil and cook the pepper for three minutes on each side or until lightly charred and beginning to soften.
3. Arrange the lettuce leaves, watercress, tomatoes, cucumber and pepper on two plates.
4. Slice the chicken breasts and scatter on top of salad. Drizzle with the balsamic vinegar and squeeze the lemon juice over. Season with black pepper and serve.

Tips

If you want to serve your salad cold, let the chicken and peppers cool completely before adding to the salad. Cover and chill. Dress with the balsamic vinegar and lemon juice just before serving.
From original idea here

Little gem lettuce is a type of leafy green vegetable that can be found in many grocery stores and farmers’ markets. It has thick, crunchy leaves with a mild flavour that is slightly sweet and nutty. The variety is a hybrid of two other types of greens: butterhead lettuce and cos or romaine lettuce.

Little gem lettuce is an excellent source of vitamins A and K and essential minerals such as folate, iron, magnesium, potassium, and calcium. It also contains a healthy dose of dietary fibre that can help keep your digestive system running smoothly. Eating little gem lettuce regularly can help reduce inflammation by blocking some pathways responsible for releasing inflammatory compounds into the bloodstream.

For people with arthritis or other chronic pain disorders, this makes it a fantastic option. Additionally, it’s a strong source of antioxidants, which can guard your cells against damage from free radicals. Finally, its high water content keeps you hydrated and fuller for longer.

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

However if you'd rather enjoy a salad without meat/poultry have a look at this recipe for a Crunchy Mozzarella Salad, see it here

~ if the weather is nice enjoy your salad outside ~

(image from google)

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

All the best Jan

Cold Soup on warm days ...

Before I start today's post about 'Cold Soup on warm days', I just want to take a moment to thank all readers, and especially those who took time to comment, on yesterdays post, ''Patients prefer AI to human doctors for sensitive disclosures so let’s use this sensibly." Blog stats show it was a very popular and well read post, but if you haven't seen it yet, you can find it here

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On warm days many may choose ice cream or a cool drink ... but how about a tasty bowl of cold soup?

Avocado and Cucumber Soup

see more details here

Chilled Pea Soup

see more details here

Gazpacho Soup

see more details here

I hope you may enjoy these suggestions.

If the weather is still a little chilly where you live,

how about a tasty warm vegetable soup - see here

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

All the best Jan

'Patients prefer AI to human doctors for sensitive disclosures so let’s use this sensibly'

image from google

 "Adapted from BMJ 7-14 February 2026 Professor Charlotte Blease, Uppsala University, Sweden.

Patients are increasingly disclosing information to artificial intelligence tools (AI) and seeking health advice from them. Large language models such as ChatGTP, Claude and Deep Seek, are being used by millions of people to describe symptoms, seek second opinions, or explore stigmatised topics. Yet many clinicians continue to believe that they bring special empathy to the consultation and that sensitive disclosures to them are irreplaceable by technology.

Even in the 1960's, patients spoke more candidly to non-human interfaces than to clinicians. When it comes to alcohol and tobacco use, suicidal ideation, intimate partner violence, sexual behaviour, and workplace stress, paper based or online questionnaires elicit more information than in-person consultations.

In Denmark, 20% of primary care consultations are conducted by digital messaging. Patients say that they prefer to broach embarrassing topics in writing. As the perceived risk of judgement reduces, disclosure increases.

Unlike humans, digital systems can’t signal disapproval through tone, posture or facial expression. They can’t raise an eyebrow, sigh or signal boredom. They don’t hold any social power over the person confiding in them. For patients who fear being dismissed, blamed or embarrassed, such as adolescents exploring their sexuality, adults hiding alcohol dependence, or older patients reluctant to discuss continence or cognitive decline, digital interfaces feel safer than clinicians.

AI tools can even respond conversationally, offering reassurance, suggestions, or next steps. A recent comparative study across 149 simulated primary care cases revealed that an AI clinical interviewer was felt to be more polite, more attentive, clearer in explanation and better at shared decision making than doctors.

The most valuable aspect of AI consultations for patients is the feeling of freedom for being judged. This fear results in the withholding and distorting of information from doctors by patients. Yet this tendency is rarely acknowledged in medicine.

Clinicians often believe that their empathy can’t be matched by a machine. But machines never get compassion fatigue or even just plain fatigue. They offer a non-judgemental space, at all times.

Yet machines have their risks too. There are worries about data safety and the accuracy of advice given. The advice may not be direct enough and may pander too much to the patient’s presumptions. So, since AI is notably better trusted, more skilled, and usually better informed than the individual doctor, how can such technology be adopted into care systems safely and ethically?

AI disclosure could improve early detection, reduce missed diagnoses, and strengthen shared decision making. If AI took a preliminary history from the patient, this would save the clinician time, give a wider symptom and concerns picture for the doctor to act from, and would save patients discussing distressing details under pressure.

A thoughtful and timely reflection. The real takeaway is not that AI is “better” than doctors, but that many patients are searching for a space where they feel heard without fear of judgment. If AI can help people speak honestly about sensitive issues, that can become a valuable bridge to better care. At the same time, compassion, accountability, and clinical judgment remain deeply human responsibilities. The wisest path is probably partnership—AI assisting communication and access, while human doctors provide discernment, ethics, and genuine relational care."

All words above taken from Diabetes Diet Blog here

BMJ reference can be seen here

Do please share your thoughts in the comments below.

All the best Jan

Lemon Ice Cream : Low Carb Recipe : Lovely for Warm Spring Days

If the weather has been warm and sunny where you live why not treat yourself, and the family, to this fresh and creamy low carb/keto dessert. Lovely home-made ice cream, bursting with luscious citrus flavour, and it's sugar free too!

Ingredients
Six Servings
3g carbs per serving
1 lemon, zest and juice
3 eggs
1⁄3 cup / 75ml / 50g erythritol (sweetener)
1¾ cups / 425ml heavy (double) whipping cream
¼ tsp yellow food colouring (optional)

Tips
Quickest made with an ice cream maker - but you don't have to own one, just be more patient before it's ready to eat!

Of course you could 'switch up your citrus! Limes and grapefruit make yummy ice cream flavours, too. If you try a grapefruit, use only one tablespoon of juice for every two servings of ice cream.'

Instructions
Can be found here

Lemons, so handy when cooking

They are oval in shape, with a pronounced bulge on one end, lemons are one of the most versatile fruits around, and contain a high level of Vitamin C. Although the juicy yellow flesh is a little too sour to eat on its own, its citrus fragrance and tartness means it's wonderful combined with all manner of ingredients and dishes, from the sweet to the savoury. The bright yellow skin can be used as well, when zested. Why not make them a kitchen essential! 

You can read more about lemons here

This blog offers a wide variety of articles and recipe 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

Bank Holiday ... long weekend

Here in the UK we have a three day Bank Holiday Weekend, and for many school children it also means it's the late May half term week. Yippee do I hear some say ... no more getting up for school, a break from the homework, (unless you have exams), no longer worrying about what to put in school lunch boxes … a more relaxed time ... perhaps enjoy some beautiful late spring flowers !

image from here

Talking of Bank Holidays - do you know their origin? Read more to find out ...

Most of us love Bank Holidays, as for the large majority of us, it means time off work. So who do we have to thank for extra days relaxing at home or seeing friends and family? Where do bank holidays originate from? Well the clue is in the name, let us guide you through the history of bank holidays.

The History of Bank Holidays in the UK
In 1871 the first law was passed to introduce bank holidays by politician and banker Sir John Lubbock. Under the Bank Holidays Act 1871 “no person was compelled to make any payment or to do any act upon a bank holiday which he would not be compelled to do or make on Christmas Day or Good Friday, and the making of a payment or the doing of an act on the following day was equivalent to doing it on the holiday.” 

What does this mean? It means thanks to Sir John Lubbock, a liberal in his time, we got more days off work! Before 1871, we only had 4 holidays: Christmas Day, 1st May (May Day), 1st November (All Saint’s Day) and Good Friday.

In England in 1871, Easter Monday, Whitsunday, first Monday in August and Boxing Day/St. Stephen’s Day became bank holidays.

Scotland & Ireland
Scotland was treated differently because of different traditions, for example at the time, New Year was a more important holiday there. So in 1871, New Year’s Day, Good Friday, first Monday in May, first Monday in August and Christmas Day became Bank Holidays in Scotland.

In 1903, the Bank Holiday (Ireland) Act added 17th March, Saint Patrick’s Day, as a bank holiday, but only for Ireland.

Christmas & New Year’s Day
In England, we had to wait until 1974 for New Year’s Day to become a Bank Holiday. Can you believe it was as late as the 1970’s? Good Friday and Christmas Day were already recognised as holidays in England, Wales and Ireland. In fact they had been customary holidays since before records began.

Comparison To Europe
In the UK the number of Bank Holidays is relatively small compared to other European countries. However it all balances out because in most European countries if their Bank Holiday falls on a weekend, it does not differ to a weekday. This then makes the difference marginal between the UK and other European countries.
Read more about Bank Holidays here and here

For those in the USA it's your Memorial Day Weekend, more details here

If you may be looking for a tasty bank holiday meal, how about:-

Honey Roast Chicken

see the recipe details here

Dear reader, this blog offers a wide variety of articles and recipe ideas, but 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

'Easy ways to cut down on microplastics in your diet'

Microplastics are in what we eat, drink, wear and even the air we breathe !

So how worried should we be about microplastics, and can we change our food choices to limit our exposure?

There is an interesting article here you may wish to read, but below is a list of seven easy ways you can cut down on microplastics in your diet.

1. Don't heat food in plastic containers

2. Drink water from a glass rather than plastic bottle

3. Swap out plastic tea bags for loose‑leaf

4. Buy loose fruit and vegetables

5. Avoid vacuum‑packed meat and fish

6. Choose filtered tap water over bottled water

7. Replace plastic storage containers, utensils and chopping boards over time

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Important
With regard to this post scientists have yet to fully understand the potential long-term impact of microplastics on human health, and while experts summarise that there may well be risks to our health, in 2022, The World Health Organization explained it's hard to reach definitive conclusions because of a lack of reliable data regarding microplastics. An issue they're currently, trying to address. 

We perhaps need to be aware of the potential risks and carry out reasonable steps to try to avoid our exposure ... do please share your thoughts in the comments below.

All the best Jan

Chicken : Pork : Vegetarian - Three Lower Carb Recipe Choices

Sharing three lower carb recipe choices.

Cauliflower Chicken Alfredo

Swap Pasta for Cauliflower

makes a lower carb meal 😊

Ingredients

Serves Four

150 g bacon, diced

650 g chicken breasts (without skin)

50 g butter

4 garlic cloves

200 g baby spinach

350 ml heavy (double) whipping cream

110 g grated parmesan cheese

salt and pepper

550 g cauliflower

Instructions

more details here

Pork tenderloin, bacon, mushrooms, and green beans

cooked together in a creamy garlic sauce with a hint of rosemary.

Simple, delicious and low in carbs 😊

Ingredients

Serves Four

1½ lbs (650g) pork tenderloin or chicken breasts

5 oz. (140g) bacon

7 oz. (200g) mushrooms, sliced

5 oz. (140g) fresh green beans, trimmed and halved

(also known as French beans and haricots verts)

2 garlic cloves, finely chopped

salt and ground black pepper

2 tsp dried rosemary

1 cup (240ml) heavy whipping cream

(also known as thickened cream or double cream)

1 tbsp tamari soy sauce

Instructions

more details here

Feta and Cauliflower One Pan Bake

Vegetarian and Lower in Carbs 😊

Ingredients

Serves Four

1 (2 lbs/850g) large cauliflower, broken into florets

1½ tbsp olive oil, divided

salt and ground black pepper

9 oz./260g (1 2⁄3 cups) edamame beans

1½ lbs (650g) cherry tomatoes

4 garlic cloves, whole and smashed

½ tsp dried oregano

¼ tsp chili flakes, optional

¼ cup (60ml) vegetable stock

10 oz./280g (2 cups) feta cheese

¼ cup/11g (1⁄3 oz.) fresh basil, for garnish

Instructions

more details here

I hope you may try one (or all) of these recipe choices.

This blog offers a wide variety of articles and recipe 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

'The surprising foods that can cause kidney stones'

Kidney Stones are an issue for more than 10% of UK adults and, can be incredibly painful and sometimes lead to infections or weakened kidney function.

Kidney stones have many causes, from genetics to certain medications. But research has also shown they can be impacted by what you eat and drink.

This means people who are prone may be able to use their diet to help stop the condition returning.

How do you know if you have kidney stones?

"Most people who have kidney stones carry them without realising," explains Dr Ivo Dukic, consultant urological surgeon at University Hospitals Birmingham NHS Foundation Trust.

"Small stones can sit quietly in the kidney and there can be no hint anything's wrong."

Doctors often find these 'silent stones' by accident, in ultrasounds or CT scans they're doing for other reasons.

"Over time, some stones will grow or move and lead to the classic symptoms of a sharp pain in the side, blood in the urine, or repeated urinary tract infections," says Dukic.

The pain "typically goes towards the front of the abdomen and can be associated with wanting to pass urine more frequently and rushing to the toilet.

"[Medical] treatment is only needed if they grow, cause pain or urinary tract infections, or put the kidney at risk by blocking its drainage system."

The key change to make

"The main risk factor for getting kidney stones is not drinking enough water or fluids, " says Dukic.

Essentially, the less water you drink each day, the more likely you are to get kidney stones.

Dukic explains that people who are prone to kidney stones should make sure they drink 2-2.5 litres of water each day. That's on top of the fluid you get from other drinks and food.

Foods it could help to cut down on

"Experts and studies disagree about which foods are likely to form different types of stones, and there are very few randomised controlled trials of different diets and kidney stones," says Dukic.

But some foods are known to change the composition of your urine, increasing the concentration of stone-forming minerals or decreasing the substances that help stop stones from forming.

So, regularly eating a lot of some particular foods may increase your chances of getting kidney stones.

High oxalate foods

"The most common type of kidney stone is the calcium oxalate stone. For people prone to these, reducing their intake of foods high in oxalate – a natural compound found in plants – can be crucial, High oxalate foods include spinach, rhubarb, almonds and some other nuts, certain potatoes and beans."

It could help to cut your oxalate intake to under 100mg a day if you suffer from these types of stones, says Dukic.

Foods high in salt

"A high-salt diet – where you're eating more than 6g a day – is a major risk factor, "

That's because salt is very high in sodium, and an excess of this causes your kidneys to excrete more calcium into the urine.

"This high concentration of urinary calcium dramatically increases the risk of calcium-based stones forming," says Dukic.

It's well worth keeping a check on processed and fast food in your diet: "Tinned soups and cured meats are often packed with sodium."

Animal protein

"High amounts of animal protein can increase the risk of both calcium and uric acid stones,  It boosts levels of calcium and uric acid in the urine while lowering levels of citrate, a chemical that helps stop stones from forming."

This goes for all types of animal protein, including red meat, poultry, eggs and fish. Dukic says to try limiting your animal protein intake to 40-50g a day if you often get kidney stones.

Foods that may help protect your kidneys

Calcium-rich foods

Because most stones are made of calcium, there's confusion over whether you should eat much of it.

"People believe they should avoid calcium, but the opposite is true. Calcium is protective, " says Dukic, as it stops oxalates being absorbed into the blood and passed into the urine.

"It's better to get calcium from food sources (like dairy or fortified foods) rather than from supplements, which have been linked to a higher stone risk if not taken correctly with meals."

Fruit and vegetables

"A diet with lots of fruit and fibre lowers the risk of being admitted to a hospital with kidney stones. Generally, we would also recommend eating five portions of fruit and vegetables a day.

"Also, adding lemon or lime juice to food or drink is thought to be beneficial as it contains citrate, which is a natural stone inhibitor."

The NHS says, to add 60ml of juice per litre of water.

Should men be especially careful?

"Men are two to three times, more likely to get kidney stones over the course of their lifetime," says Dukic.

"Men typically have a higher intake of animal protein and salt. However, their increased risk is also likely influenced by biology and genetics.

"Men are more likely to develop metabolic disorders such as obesity and diabetes at a younger age and excrete more calcium and oxalate in their urine.

"A balanced diet with a high fluid intake is the best defence against kidney stones for all genders."

Image above from google - words above from article seen here

ooo xxxxx ooo

Important
Please note articles (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

'Tree deserts put health at risk, says charity'

People living in areas with a lack of trees are more at risk of ill health, pollution and environmental harm, a UK charity has warned.

The Woodland Trust has analysed the number of trees in towns and cities, along with population density, air pollution and social factors like health inequalities and deprivation, creating a list of "tree deserts" across the UK.

Clacton-on-Sea, Essex came out as the worst-performing town in England, with almost all of its population in areas with critically-low "tree equity".

In response, the local council for the Essex town said the "tree desert" label did not "reflect the reality on the ground".

The best-performing towns and cities in the rankings included Winchester in Hampshire, Royal Tunbridge Wells in Kent, and St Albans in Hertfordshire.

trees around St Albans Cathedral

photo credit - Simon Dedman

"These new figures reveal an injustice that is silently affecting the health of millions of people," said Caroline Gray, Woodland Trust tree equity programme officer.

"More than a million people in the UK are living in these tree deserts, places of critically low tree equity where communities are missing out on the many benefits trees provide.

"That can mean hotter homes and streets, dirtier air, higher rates of asthma and heart disease, and poorer physical and mental health."

The trust also said Holyhead in North Wales and Omagh in Northern Ireland both had entire populations living with a lack of critical urban tree cover.

The Woodland Trust wants more trees planted, as well as stronger protection of existing urban trees.

"We need to stop seeing a tree as this nice leafy thing that's a nice thing to have, and we need to start seeing them as critical green infrastructure," in the same way as traffic lights and utilities, Gray explained.

Tendring District Council in Essex said it recognised the trust's research, but said the charity's methodology was based "heavily on canopy cover" without "identifying specific locations or fully accounting for the extensive planting and investment" being delivered.

A spokesperson said 40,000 trees had been planted in recent years in Tendring, including 1,500 by the council in "our open spaces".

"Many of these trees are still relatively young, meaning their full canopy and environmental benefits will continue to develop over time," the council said.

Last week, the government announced grant funding worth up to £6.5m, to help researchers, nurseries and seed suppliers "strengthen England's tree production".

Above words and image from article seen here

Related Posts

The Mighty Oak Tree and Acorns For Food - read it here

New research proves immense benefits of trees and woodlands for people’s wellbeing - read it here

As always many thanks for taking time to visit and read this blog. Do you like trees, do you have a lot of them in your neighbourhood? Please share your thoughts about this post/article in the comments section below, and most importantly ... enjoy your day.

All the best Jan

Rhubarb is Highly Nutritious ... here are three lower carb recipe choices

 Rhubarb with its elegant stalks of bright pink is perhaps a true symbol of spring. Rhubarb grows from a root that can live for up to 20 years, with some varieties growing stems up to 1.5m long. Choose firm, straight stalks that have a bright red colour. Avoid those that are limp or discoloured, or stalks that are very thick. Older stalks may be a bit stringy, like celery, but spring rhubarb will be tender, so there's no need to peel it. Rhubarb stalks are highly nutritious, containing calcium, manganese, vitamin C, vitamin K, fibre, and a whole host of antioxidants.

Today I am sharing three lower carb recipe choices that use this "fruit". I call it a fruit however, botanically, rhubarb is a vegetable (it's related to sorrel and dock) but its thick, fleshy stalks are treated as a fruit.

Rhubarb Crisp

although in the UK we would call this rhubarb crumble

You can see this low carb and gluten free recipe here

Strawberry and Rhubarb Upside-Down Cake

this is a lower carb recipe with only 4 net carbs per serving

you can see more details here

Rhubarb Fool

A fruit fool is a classic and quite delicious English dessert

please have a look at this lower carb recipe here

I wonder have you a favourite looking recipe out of these three?

Dear reader, this blog offers a wide variety of articles and recipe 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

Watercress ... it's champion and impressive!

Champion eyes 18th world watercress eating title

He held 17-time world watercress eating titles and the champion was preparing to defend his title at an annual event celebrating the leafy green vegetable.

The Alresford Watercress Festival in Hampshire marks the start of watercress season in the UK and a highlight of the event is The World Watercress Eating Championships.

"When they say go, you just open a bag and stuff it down, and it's the quickest time that wins, as simple as that really," said Glenn Walsh, from Bishop's Sutton, who was hoping for his 18th title.

Asked if he likes the peppery salad leaves, the champion, nicknamed the "Popeye of Watercress eating", said: "I don't mind a bit of it mixed in with something."

Glenn Walsh said he wins a cup for taking part but it is mostly about the "honour"

He said around 25 to 30 people take part in the contest to munch 80g* of the vegetable in the fastest time.

The festival is a not-for-profit event, hosting entertainment, crafts, food and cookery demos, with any money made being donated to charities, with children's cancer charity Abby's Heroes the main beneficiary.

Walsh said it started as a small festival but has grown into a massive event, attended by thousands of people last year.

He said it means he has competed with people from around the world over the past 22 years.

"I had Chinese radio one time there, I don't think they quite got my sense of humour but there we go," he said.

Speaking to Radio Solent, Walsh said he gets a cup for winning but he really does it for "the honour, I suppose".

Alresford became the centre of the watercress industry in 1865, when the rail line to the Georgian town opened, enabling farmers to get their leaves to market in Covent Garden.

It has since been named the UK's capital of watercress farming.

around 25 to 30 people tend to take part in the contest

Above images and words from article seen here

*Post update : Glenn Walsh did win his 18th title on 17th May 2026 and this year, it was a 100g bag, which was slightly more challenging.

Did you know that watercress has impressive health benefits

Watercress is a powerhouse vegetable that packs several important nutrients but is extremely low in calories. It contains a plethora of antioxidants, which may lower your risk of heart disease and several types of cancer. It’s also a good source of minerals that protect your bones. Additionally, watercress makes a delicious addition to any meal and is a nice change from the usual lettuce or spinach. Though watercress is hardly one of the most popular vegetables, its nutrition profile makes it a stellar addition to your diet, read more here

Recipe suggestions using watercress

Cod Roasted - with watercress sauce and roasted cherry tomatoes - see here

Tuna Steaks Seared and served with a pineapple salsa and watercress - see here

Egg and parsley salad with watercress dressing - see here

This blog offers a wide variety of articles and recipe 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

"Why do tastes differ? Now that's a question!"

Todays post was prompted by a question that was raised on my recent haddock and lentils post here 

Victor said "I don't know why; but we don't like lentils. Why do tastes differ? Now that's a question!"

... and what a good question I thought ... let's try and find out the answer!

"Why don’t we all like the same foods?

There are some tastes and textures we humans just can’t seem to agree on.

Hand someone a slab of chocolate or a slice of hot buttered toast and it’s unlikely (but not impossible), you’ll get a barely disguised look of disgust. On the other hand, offer up something more divisive, such as a piece of licorice or something smothered in desiccated coconut and chances are you’ll get more people declining a nibble.

It shouldn’t make sense. We all breathe the same air to survive, absorb rays from the same sun and have one of eight blood groups pumping through our bodies, so surely we should welcome the same fuel, whatever flavour it may be?

But we don’t. And it’s not just because we’re a fickle bunch. Taste is a serious science and to get a greater understanding of it, you might want to take a closer look at your tongue.

This illustration of the human tongue shows the areas where we most experience taste

highlighted in pink.

Things that go bump on the palate

We all have bumps on our tongue. They’re called papillae and they’re the usual home of our taste buds, which react to the different flavours in food when they reach our mouth. However, the amount of papillae on our tongue varies from person to person.

Those flavours fall into five categories: bitter, sweet, sour, salty and umami (or, savoury). But with the amount of flavour receptors in our taste buds varying from person to person, it means we will all have different reactions to the same food.

That’s especially true for super tasters. They have more papillae on their tongues and it means certain flavours, particularly sour or bitter ones, can be overwhelming, which means they tend to stick to the milder dishes on the menu.

On the other hand, those with fewer papillae than average aren’t anywhere near as sensitive to strong flavours and are known as subtasters. If eating a particularly fiery curry doesn’t have you breaking out in a sweat you’re likely to be a subtaster, whereas a supertaster would have to dilute the dish with yogurt or cream first to make it palatable.

Want to check if you’re a super taster? The best way is to dab some blue food colouring on your tongue. Blue dye won’t stick to papillae, so if your tongue doesn’t go very blue, it means you have more of the papillae that makes people super tasters.

Love beans? Could be your genes

Taste buds are only the beginning. There are so many different chemicals involved when it comes to the five tastes that a lot of it depends on how our brain reads the signals sent from our tongue.

From birth, we inherently understand that sweet is good and bitter is not. It’s a survival technique because things that can do our insides harm don’t tend to taste very nice.

While that is evolutionary, our genetics play a part too. We have around 25 receptors on our tongue that detect bitterness but they don’t work the same way for everyone. One in particular, snappily called TAS2R38, is concerned with our ability to detect a flavour known as propylthiouracil, or PROP for short. Not everyone can taste PROP and further studies has shown that, if you can’t, you’re more likely to enjoy chilli and eat more fatty foods.

While we’re in the womb, we also get used to enjoying the same food that mum does. The flavour is passed through the amniotic fluid into the womb and also through breast milk after birth. After that, however, it’s how much exposure we get to different flavours which influences our list of enjoyable foods.

Elizabeth Phillips, a psychologist at Arizona State University is an expert in taste. She said: “Up until the age of two you will eat anything.

“But then you become neophobic, that is, you don't like new food. So if you hadn't already been exposed to a certain flavour by the time you hit your terrible twos, whether through amniotic fluid, breast milk or solid food, chances are you won't like it.”

Some tastes are growers

Your eighteenth birthday is potentially a wondrous day of taste exploration. It could be the very first time you try beer. And if you taste beer for the first time and love it, you’re a rarity as humans are predisposed to react against such a bitter flavour.

But the beer industry isn’t failing so, clearly, somebody likes the stuff. This is a case of where anyone who dislikes a food on first taste, can train themselves to enjoy its flavour over time.

Dana Small, a professor of psychiatry and psychology at America’s Yale University, said in a 2013 study: “When you ingest something, all these hormones are released. Your blood glucose changes, you’ve all these metabolic effects that are critical for changing the brain’s representation of flavour. If you experience a novel flavour and experience positive post-ingestive effects, then the next time you ingest that flavour you’ll find it better and will be more likely to eat [or drink] more of it.”

But the reverse is also true. As Dr Phillips points out, if eating or drinking something for the first time makes you ill, your body’s survival mechanism will kick in. This make you develop an aversion to it as your brain associates it both the smell and taste with being poisoned.

The mystery of texture

Although evolution, culture, gender and life experience provide clues to why different people react to different flavours, the one enigma that can’t be explained is our individual reactions to texture.

While some of us enjoy nothing more then chewing on a bit of bacon gristle, others are repulsed and spit it straight out into a hankie. The mouth-feel of certain foods can be enough to put some people off (for example, baked beans or coconut) but scientists are as yet unable to come up with a satisfactory reason why. All they do know for sure is that if you can’t stand lumpy custard, you really won’t go anywhere near it."

Above words and image from article seen here

~ xxx ooo xxx ~

Thank you Victor, I hope you, and all readers found the answer to your question an interesting read.

Do please share your thoughts in the comments section ... maybe you have some strong dislikes to certain foods?

All the best Jan

Did You Know : Four On Friday !

Calling this Four on Friday!

Did you know any of these four facts.

Do please share your thoughts in the comments section.

1. Cats have over 100 different vocal sounds, but dogs only have about 10.

Cats use:-
Purrs (which can signal contentment or distress)
Meows (with countless variations for different requests)
Chirps and trills (often used as greetings)
Hisses and growls (warning sounds)
Yowls and caterwauls (typically during mating or territorial disputes)
Chattering (that distinctive sound when watching birds)

Dogs:-

Research has shown that dog vocalizations fall into four main categories: barks, growls, howls, and whines. Within barking alone, studies have identified 2 to 12 subunits depending on the breed and context, but this is still modest compared to the feline vocal range.

Read more here

2. Ducks are known to have regional accents, just like humans.

It may sound like a load of quackers but according to research ducks have regional accents.

For instance, "Cockney" ducks from London make a rougher sound, not unlike their human counterparts, so their fellow quackers can hear them above the city's hubbub.

But their Cornish cousins communicate with a softer, more relaxed sound.

Read more here

3. Apples float in water because they are 25% air.

Fruits are an integral part of a healthy diet, providing essential nutrients and vitamins. Some fruits, like apples, have an interesting characteristic - they can float in water. Have you ever wondered why an apple can effortlessly sit on the surface of water instead of sinking like a stone?

The secret lies in the unique composition of an apple. Approximately 25% of its volume is composed of air, making it less dense than water. This buoyancy allows the apple to float effortlessly when placed in a water body. It’s like a mini floating island!

Read more here

4. The world's largest omelette was over 14,000 pounds and required 145,000 eggs!

This large omelette was made on August 11, 2012. The total number of egg used in making the omelette was 145,000 along with 880 lbs (about 400 kg) and 220 lbs (about 100 kg) of butter. The team size to make this record breaking omelette was 55 and led by the head chef Pedro Mendes, it took 6 hours to completely cook. The weight of the omelette was 14225 lbs (6466 kg) having a diameter of 10.3 meters (33 feet 8 inches).

Read more here

If you may be looking to make an omelette, have a look at this tasty recipe here

For those who may prefer a vegan recipe, have a look here

~ enjoy your day ~

This blog is presented in a magazine style and you will find a variety of articles, studies, thoughts, funnies, photographs, music and recipes!

However, not all the recipe ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic 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

Haddock and Lentils ... topped with mascarpone cheese

Firm white fish goes so well with lentils. Today I am sharing a Marcus Wareing recipe which steams haddock in the same pot as a soupy green lentil casserole, then tops the fish with mascarpone... a healthy, nut free and egg free recipe.

Ingredients

Serves Four

1 tbsp olive oil
1 white onion, sliced
1 tsp smoked paprika
2 tsp Herbes de Provence 

1 tbsp tomato purée
250g/9oz dried green lentils
250ml/9fl oz tomato juice
600ml/20fl oz fish or chicken stock
4 skinless, boneless haddock* fillets (about 150–160g/5½–5¾oz each)
100g/3½oz mascarpone cheese
½ bunch fresh basil, leaves picked
½ lemon, zest only
salt and freshly ground black pepper

Method

1. Preheat the oven to 200C/180C Fan/Gas 6. Heat the oil in a large flameproof casserole over a medium heat. Add the onion, season well with salt and pepper and fry for about 10 minutes, until soft.
2. Stir in the paprika and 1 teaspoon Herbes de Provence, followed by the tomato purée. Cook for 1 minute, then add the lentils and mix well. Mix in the tomato juice and stock, season again with salt and pepper, then bring to the boil. Cover the casserole with a lid, or kitchen foil, and bake for 25–30 minutes.
3. Remove the casserole from the oven. Remove the lid or kitchen foil and place the haddock fillets in the lentils, pressing them down with a spoon so they are almost submerged. Season the fillets generously with Herbes de Provence, pop the lid or kitchen foil back on top and cook for 10 minutes.
4. Remove from the oven and leave to rest for 5 minutes, covered, until the fish has cooked through.
5. To serve, dollop** some mascarpone on top of the fish and lentils. Garnish with basil, lemon zest and a final sprinkle of Herbes de Provence.

Dried green lentils are an excellent addition to any pantry as they are not only nutritious but also versatile. Packed with protein, fibre, and essential minerals they are also gluten free

Alternative fish to Haddock* could be:

Cod, Pollock, Tilapia, Halibut

A dollop** is a small, rounded, and usually spoonful-sized portion of an ingredient, typically about one to two tablespoons, typically added to dishes for an extra burst of flavour, texture, or presentation.

Recipe idea seen here

~ enjoy your day ~

This blog offers a wide variety of articles and recipe 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

Sit a while beside the sea

 

photo seen here - taken by robin red breast

Seeing this classic seaside scene which was taken in Swanage, left me wondering if I was there could I just squeeze in the middle? It certainly looks a nice place to sit a while and enjoy the view.

Swanage is a coastal town in the south-east of Dorset, England and besides the beach, there are other local attractions include the restored Swanage Steam Railway, the Victorian Swanage Pier, and Durlston Country Park National Nature Reserve. The town may also be used a base from which to visit other nearby areas of interest, such as Corfe Castle. 

I have happy memories of walking along many piers that are still around some of the UK's seaside towns and there is still something magical enjoying a steam train ride... in fact I'm hoping to enjoy one later this year!

Yes, I could certainly sit a while on that bench with many happy reminisces, and perhaps enjoy an ice-cream ... although it may not be as low in carbs as this one here is. 

Wishing you a happy day.

All the best Jan

Chocolate Muffin : Low Carb and Gluten Free Mug Cake

Goodness . . . yesterdays post (see it here) was certainly a popular one and I thank all who took time to read it, and a special thank you for all who left a comment. It is lovely to receive, read and share your thoughts and comments.

. . . but on with today's post! How about grabbing your favourite mug and whipping up these super quick and easy low carb (keto) chocolate muffins. They are a gluten and dairy-free treat, and when microwaved can be ready in five minutes. No microwave? No problem because you can bake them in the oven as well, use a muffin pan instead of a mug!

Ingredients

Serves Two
2 tbsp. almond flour or hazelnut flour
1 tbsp. cocoa powder
1 tbsp. erythritol (sweetener - optional)
½ tsp baking powder
¼ tsp vanilla extract
1 pinch salt
1 egg
1½ tbsp. melted coconut oil or butter
½ oz. sugar-free dark chocolate
½ tsp coconut oil or butter for greasing the mugs
Recipe instructions and tips
Can be found here

Almond flour is a gluten-free nut flour that should consist of nothing but ground blanched (no skin) almonds. It’s often used as a low-carb substitute for wheat flour in bread and other baked goods.

The amount of carbs in almonds can vary significantly depending on origin, yield, soil, amount of sun, etc. but often end up between 4-8 grams of net carbohydrates per 100 gram. As always, checking the label is a good idea.

You can get almond flour in most grocery stores and health stores these days, or order it online.
Read more here

Hazelnut flour is a type of flour made from ground hazelnuts. Hazelnuts are nuts that come from the hazel tree and are known for their rich, slightly sweet flavour. To make hazelnut flour, the nuts are finely ground into a powder-like consistency, creating a flour that can be used in various culinary applications.

Hazelnut flour is often used as a gluten-free alternative to traditional wheat flour, making it suitable for individuals with gluten sensitivities or those following a gluten-free diet. Additionally, hazelnut flour is a good source of healthy fats, protein, and other nutrients found in hazelnuts.
Read more here

Prefer to use coconut flour have a look at this chocolate mug cake recipe suggestion here

Coconut flour offers a good source of minerals, large amounts of coconut fibre, and it has a much smaller impact on blood sugar levels than refined grain flours.

Also, since it is gluten-free, it provides a decent option for those who are unable to consume gluten-containing flours.

Read more here

Lily-of-the-valley, one of May's birth flowers (see here)

~ wishing you a happy day ~

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

All the best Jan