Are you an Autumn person?

I am an Autumn person

I like these words - my drink would be tea.

Wishing all readers a Happy Day

All the best Jan

November's Birth Flower ...Chrysanthemum

Here we are in the eleventh month of the year, yes it's November, and this months birth flower is the chrysanthemum — or mum for short! It so often provides the last pop of colour in the garden and can make excellent decorations for autumn displays. It has a long history of symbolism dating back centuries. Read on to find out more ...

Chrysanthemum Meanings and Symbolism

• Chrysanthemums symbolize loyalty, friendship, and joy, but each colour conveys a specific meaning. For example, red represents true love, white signifies innocence and honesty, and yellow symbolizes a wounded heart or neglected love.
• In parts of Europe, the chrysanthemum is seen as an expression of sorrow and a symbol of death and mourning.
• The Chinese and Japanese view the chrysanthemum as a sign of youth. It was believed to allow people to live longer and keep their bodies healthier. According to folklore, one chrysanthemum petal at the bottom of a glass of wine promotes longevity.
• According to Chinese tradition, the flower prevents grey hair.

The Chrysanthemum in History

The chrysanthemum dates back to the 15th century B.C. in China, where it was grown as a flowering herb and used in salads and teas. In Chinese art, the chrysanthemum is one of the four plants that make up the Four Gentlemen, representing the four seasons, along with the plum blossom, the orchid, and the bamboo. It has been used in China for a long time as a remedy for headaches, to reduce blood pressure, and as an anti-inflammatory. It has also been offered to the elderly as a symbol of long life and good luck.

By the 17th century, chrysanthemums were introduced to Europe and then the United States.

It is the national flower of Japan, and each year, the Festival of Happiness is held on September 9 to celebrate the chrysanthemum. It has long represented royalty and nobleness in Japan and is used on the emperor’s official seal and crest.

The chrysanthemum is the flower given for a 13th anniversary and a traditional flower given on Mother’s Day in Australia. It is the official flower of Chicago, Illinois, too.

The National Chrysanthemum Society was incorporated as a nonprofit in 1954. Since then, the society has created a classification system—13 groups in all—for the diverse blooms.
Above words and image from here

I hope you found the above an interesting read. You may also like to read this post about 'Some Foods In Season During November' which also has some recipe suggestions - please see here

Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (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

The Humble Meatball featuring Italian Meatballs with Mozzarella Cheese . . . low in carbs and tasty

The humble meatball - do you like them? There are many varieties and recipes for this dish that can make a great mid-week (or any day) meal. I wondered when and where this dish originated, but apparently the true origin of the meatball remains unknown. The most likely candidate for the original meatball seems to be kofta, which originated with the Persians, who passed it to the Arabs. They likely travelled from the Arab world along trade routes to Greece, North Africa, and Spain.

Perhaps pinpointing the exact origin of the meatball is less significant than acknowledging its global popularity. Nearly every major culture has its own version of the meatball: Spanish albondigas, Dutch bitterballen, Chinese lion’s heads, South African skilpedjies. Kofte, too, is cooked everywhere from India to Morocco.

One possible reason for the meatball’s ubiquity … it’s an exceptionally accessible dish, simple and affordable. Meatballs can be made with nearly any kind of meat, and since that meat is ground and mixed with herbs and other flavours, cheap cuts of meat can be transformed into something delicious.

Nowadays, there are also vegetarian and vegan options for this humble dish.
More about meatballs here

Italian Meatballs with Mozzarella Cheese 

Tomato sauce, rich and comforting. Mozzarella, fresh and creamy. Meatballs, with just the right touch of onion and oregano. It's like spaghetti night, but without the carbs. Enjoy ...

Ingredients
Serves Four
4g carbs per serving
1 lb / 450 g ground (minced) beef or turkey
2 oz. / 50 g grated parmesan cheese
1 egg
1 tablespoon dried oregano
½ teaspoon onion powder
1 teaspoon salt
½ teaspoon ground black pepper
3 tablespoons olive oil
14 oz. / 400 g canned whole tomatoes
2 tablespoons finely chopped fresh parsley
7 oz. / 200 g fresh spinach
2 oz. / 50 g butter
5 oz. / 150 g fresh mozzarella cheese
salt and pepper

See recipe instructions and tips on Diet Doctor site here

You will find a variety of articles and recipe ideas within this blog. Please note, not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. 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

Food and Knitting - an Italian Deli with a difference!

Regular readers will know I do like to bring a variety of posts to the blog and I think this one fits the bill 

"A little bit of Knitaly: Meet the artist making a deli from wool

Check out this wool-derful restaurant that serves Italian food with a little bit of a twist.

That's right... everything that's on the menu is made of wool!

Artist Kate Jenkins has stitched together an exhibition that's turned a Soho gallery into an Italian deli.

So if you fancy some fabric-otta or a sewed sausage, why not pop down to Kate's Knitalian for a look around.

Can-noli you believe this?

The food themed exhibition has been installed at a gallery in - would you believe it - Ham Yard in London.

Everything on display has been knitted to scale, and it features food like pizza, spaghetti, gelato, cheeses, and lots of small woollen snacks.

It's called Kate's Knitalian, the artist has said that it's "been a joy to create".

Kate has been making food-inspired artworks from textiles for more than 30 years, but this time, it's the food she's eaten for the last year that's inspired her most recent creations.

She says: "Anything that I've eaten over the last year or so for my research has been Italian, so it just all has come together."

There's also knitted sardines and crocheted cannoli to take a look at."

Words and images above from article seen here

Also more to see and read here

Kate Jenkins's exhibition, Kate's Knitalian, has filled Air Contemporary in Ham Yard with knitted, embroidered and crocheted food. The exhibition opened on 30 October and runs until 5 December. Entry is free and there is no need to book.

All the best Jan

Remembrance 2026 - We Will Remember Them

This weekend we will remember them,

and say thank you to the brave men and women,

past and present who fight to preserve our freedoms.

Not only on Remembrance Sunday, 8th November 2026

but especially on the 11th hour of the 11th day of the 11th month.

IN FLANDERS FIELDS

In Flanders' fields the poppies blow

Between the crosses, row on row,

That mark our place: and in the sky

The larks, still bravely singing, fly

Scarce heard amid the guns below.

We are the dead. Short days ago

We lived, felt dawn, saw sunset glow,

Loved and were loved, and now we lie

In Flanders' fields.

Take up our quarrel with the foe;

To you from failing hands we throw

The torch; be yours to hold it high,

If ye break faith with us who die

We shall not sleep, though poppies grow

In Flanders' Fields.

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

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

I remember them, and say thank you

Jan

Squash Parmigiana ... delicious in the Fall/Autumn

If you are you a fan of Eggplant/Aubergine Parmigiana you may want to try this fall/autumn version. In this recipe layers of squash are topped with a garlicky tomato sauce, decadent parmesan cream and – of course – more parmesan before baking to golden, bubbling perfection.

Ingredients
Serves Six
50g butter
900g squash (crown prince, kabocha or butternut)
3 fat garlic cloves, thinly sliced
2 x 400g tins plum tomatoes
200g carton passata
1 tbsp chopped fresh oregano
4 tbsp red wine vinegar
2 tsp caster sugar
300ml double (heavy) cream
75g parmesan, finely grated

Method
1. Preheat the oven to 200°C/180°C fan/gas 6. Melt 25g of the butter. Cut the squash into small, chunky, 1cm thick slices and put into a shallow baking dish that measures about 23cm x 32cm. Pour over the melted butter, sprinkle with ¼ tsp salt, then toss together well. Arrange the slices in an even layer over the base of the dish. Cover the dish tightly with foil and bake for 30-35 minutes or until the squash is just tender when pierced with the tip of a sharp knife.

2. Meanwhile, melt the remaining butter in a large frying pan, add the garlic and as soon as it starts to sizzle, add the tinned tomatoes, passata and oregano. Simmer rapidly for 25 minutes, stirring regularly and breaking up the tomatoes with a wooden spoon, until the sauce is thick but still slightly moist. Put the vinegar and sugar into a small pan and boil rapidly until reduced to 2 teaspoons’ worth. Stir into the tomato sauce and season well with salt and black pepper.

3. Remove the squash from the oven, uncover and pour away any excess liquid. Spoon over the tomato sauce. Put the cream into a small pan and simmer rapidly (watch it like a hawk so it doesn’t boil over) for 4-4½ minutes, stirring now and then, until it has reduced a little and coats the back of a wooden spoon. Take off the heat, stir in 50g of the grated parmesan, then season to taste.

4. Pour the parmesan cream in an even layer over the top of the tomato sauce and sprinkle with the rest of the parmesan cheese. Bake for 20-25 minutes until richly golden and bubbling. Remove from the oven and leave to rest for 5-10 minutes before serving.

Nutrition per serving
Fat 37.8g (23.5g saturated) Protein 8.9g Carbohydrate 20.2g (12.7 sugars)
From recipe seen here

~ enjoy your day ~

You will find a variety of recipe ideas within this blog. Please note, not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. 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

Bonfire Night UK... why not also enjoy a bowl of Lentil and Vegetable Minestrone Stew / Casserole

November 5th is host to Guy Fawkes’ Night, or Bonfire Night, in the UK. This day celebrates the capture and execution of Guy Fawkes, an attempted terrorist who tried blowing up the Houses of Parliament centuries ago. This event is celebrated by fireworks and food, and you may like to give this recipe a try.

Lentil and Vegetable Minestrone Stew / Casserole

a warming dish, its nutritional details per serving

Fat 5g Carbs 19g Fibre 6g Protein 6g

Ingredients
Serves Four
1 tbsp. olive oil
1 onion, chopped
1 carrot, diced small
1 celery stick, diced small
3 large garlic cloves, finely chopped
3 tbsp. sundried tomato paste
2 sprigs of rosemary
1 bay leaf
700ml hot reduced-salt chicken stock
1 x 400g tin pomodorini cherry tomatoes
1 x 400g tin green lentils, drained and well-rinsed
100g cabbage or kale, any tough stalks removed, shredded

To serve (optional)
a few Parmesan (or vegetarian alternative) shavings
a few basil leaves
a drizzle of extra-virgin olive oil

Method
1. Heat the oil in a large casserole or heavy-based pan. Add the onion, carrot and celery; cover and cook gently for 10 minutes. Add the garlic, cover and cook for 2-3 minutes.

2. Add the tomato paste and cook, stirring, for 2 minutes. Add the rosemary, bay leaf, stock and tomatoes. Bring to the boil, then simmer, uncovered, for 20 minutes. Remove the rosemary and bay leaf.

3. Add the lentils and cabbage or kale; simmer for 5 minutes until the veg is tender. Season. Serve in bowls with Parmesan shavings, basil leaves and a drizzle of oil, if you like.

Tip - Get Ahead
Make up to 2 days ahead, cool and chill. Gently reheat until piping hot, adding a little more water if necessary. Freeze (without the cabbage/kale) for up to 1 month.
From original idea here and of course you can enjoy this tasty dish any day of the week!

You can read the history about bonfire night here

~ if you may be celebrating bonfire night have fun but stay safe ~

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

All the best Jan

"Is there such a thing as a healthy crisp?"

 

(crisps image from google)

Sharing this post by Dr Katharine Morrison seen on The Diabetes Diet Blog here

Which: Is there such a thing as a healthy crisp?

Adapted from Which Magazine July 2026

It is certainly debatable whether there is such a thing as a healthy crisp. We all know that crisps are bad for our waistlines and health. They can be very moreish and can be difficult to consume in small amounts. In recent times alternatives made from other vegetables such as lentils have hit the market. But are they any healthier at all?

Which scored 66 crisp products out of 100. The rating was based on how much fat, salt, sugar, fibre and protein was contained in the crisp, using the Nutrient Profiling Model and a University of Oxford equation. These systems are used by the government and various health groups. 63 or above was considered a pass and under this was considered a fail.

Brands often advertise using a single positive attribute that their product has or doesn’t have. They use this “halo effect” to urge you to buy their crisps. The trouble is that the single redemptive feature doesn’t usually make for an overall healthy product.

For instance, Mini Cheddars scored 20, the lowest of the series. These are baked rather than fried, but they still contain a lot of saturated fat. (Dr Morrisons comment: I’m not concerned by eating saturated fat but it is a metric used in the evaluation.)

Also scoring rather low at 36 was Proper Chips Barbecue Lentil Chips. A problem was that although lentils do have more fibre than potatoes in their natural state, the processing to make chips takes a lot of this out, and they still have high sugar and salt levels.

Fried crisps like Tyrrells score relatively highly because the manufacturers remove some of the oil.

Here were the best scoring items:-

Kettle Chips Lightly Salted 74

Holland and Barrett Carrot and Beetroot Lightly Sea Salted Crisps 72

Holland and Barrett Simply Roasted Sea Salt and Cider Vinegar Crisps 72

Tyrrells Sour Cream and Onion Lentil Crisps 72

Tyrrells Sweet Chilli and Red Pepper Lentil Crisps 72

These scores don’t appear on the packets, so keep your eyes open as to what you are buying and eating when you see crisps marketed as a healthy option.

You can see the original Which Magazine article here

Alternative Lower Carb Crisp Ideas:-

Crunchy Kale Crisps - more details here

Crispy Parmesan Courgette/Zucchini Slices - more details here

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, but please note, not all may be suitable for you.

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

All the best Jan

All-day breakfast (lunch or supper) frittata : It's tasty !

Hello and good wishes for a happy new week and a happy November.

Where did the weekend go? It just flew by!

Today I am sharing an all-day breakfast frittata recipe,

which really can be enjoyed for lunch, tea, dinner or even supper 😋

Here are the ingredients:-
Serves Two
2 rashers back bacon, all visible fat removed
spray oil, for frying
125g/4½oz mushrooms, thinly sliced
75g/2½oz spinach
100g/3½oz boiled potatoes (or leftover baked potatoes) cut into rough chunks
100g/3½oz cherry tomatoes, halved
4 medium free-range eggs, beaten
salt and freshly ground black pepper

This is what you do:-
1. Preheat the grill to medium-high. Grill the bacon until it is browned on both sides. Remove from the grill and set aside.
2. Spray a small non-stick frying pan with spray oil and place on a medium-high heat. When the pan is hot, fry the mushrooms for 5 minutes, stirring frequently, until they are browned and softened. Set aside.
3. Rinse the spinach under cold water and drain it in a sieve. Add it to the frying pan and cook for 1-2 minutes, stirring all the time, so that the leaves steam in the residual water. When the spinach is cooked, but still bright green, transfer back to the sieve and press with the back of a spoon to squeeze any remaining water from the leaves. Set aside.
4. Wipe the frying pan clean, spray with oil and return to a medium heat. Fry the potatoes and tomatoes without stirring too much, so that the vegetables take on some colour but don’t fall apart – about 5 minutes.
5. Meanwhile, beat the eggs in a fairly large bowl. Chop the cooked bacon and the spinach. Add to the eggs along with the cooked mushrooms. Season the eggs with salt and freshly ground black pepper.
6. When the tomatoes and potatoes are golden-brown in places, spoon them into the eggs with the other vegetables. Give the egg mixture a brief stir, then pour it back into the frying pan and place it back over the heat. Cook gently over a medium heat for 10 minutes, until the egg looks set around the edges (it may be a little runny on the top).
7. Place the pan under the grill for 2 minutes to finish cooking the frittata on top. Turn out the frittata onto a plate and let it cool slightly before cutting into wedges. 8. Serve with a crunchy salad for maximum veggies.

Each serving provides:-
24g protein, 11g carbohydrate (of which 3g sugars), 16g fat (of which 5g saturates), 3g fibre, 1.4g salt.
From original idea here

A few more frittata recipe suggestions

Frittata with Fresh Spinach, Bacon or Chorizo - see here
Chipotle and kale frittata - see here

Pea, mint and cheddar frittata - see here

~ enjoy the week ahead ~

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

All the best Jan

Sweet Dreams

image from google seen here

Seven sweet facts about dreams

People have been fascinated by their dreams for as long as humans have been having them! Records of 'dream diaries' exist as far back as Ancient Mesopotamia.

But what are dreams? And why do we have them? Read on and find out more!

1. What is a dream?
A dream is a series of events or images that flash through your mind while you're asleep. Dreams can take on a story-like structure, or be completely random and unpredictable.

People usually dream for around two hours every night, often about something which relates to the day they just had.

There are some dreams seen as more common than others. You might've heard people talk about flying in dreams, or falling, or even about turning up to an interview and realising you've got no clothes on!

2. Why do people dream?
Dreaming mostly takes place during the Rapid Eye Movement (REM) stage of our sleep cycle. Roughly a quarter of our time asleep is spent in REM sleep, when the brain is more active - like it is when we're awake!

There are a few different theories as to why this happens. Some evolutionary psychologists believe that dreaming holds a specific survival value, allowing us to simulate stressful or dangerous situations and our response to them.

Others believe that dreaming is the period where the brain encodes memories, moving them from short-term to long-term storage. Researchers say this is also when unwanted connections are removed from our memory, allowing us to think more clearly in the day

3. What do dreams mean?
The meaning of dreams is a subject that's fascinated people for centuries!

In 1900, neurologist Sigmund Freud published a book called 'The Interpretation of Dreams'. Freud believed the images we saw in dreams were representations of fears and anxieties in our subconscious, and that understanding our dreams when awake could allow us to take control of our fears.

Another theory suggests that dreams allow us to deal with anxieties and fears in our personal lives more directly. In 2011, a group of American scientists argued that dreams were like a form of overnight therapy, helping us to feel less nervous while we were awake.

4. Do animals dream?
Some of them do, yes!

Dreaming was once thought to be a uniquely human trait, but recent research suggests this might not be true! Research has shown that a variety of animals, from octopi to spiders, experience something resembling REM sleep, which means that these animals might also experience dreams.

5. What is a lucid dream?
Lucid dreaming is when a person having a dream is aware that what they're experiencing is a dream. Sometimes, in this state, people can even control their dreams.

There's historical records of people having lucid dreams dating all the way back to Ancient Greece! But, how does this come about?

Well, there are some techniques people use that can help to induce lucid dreaming. There's the MILD technique, which involves setting a clear goal and objective before dozing off - "I will have a lucid dream!" And there's also the reality checks technique, where people check clocks and count their fingers whilst awake, to help notice any mistakes or oddities they come across while asleep.

6. Why do we get nightmares?
Most of us go to bed hoping for sweet dreams, but almost everyone deals with a nightmare from time to time.

Nightmares happen in both adults and children, usually coming later in the night. We can get nightmares from being stressed, anxious or unwell, as well as from seeing something frightening or having our sleep disturbed.

7. Does cheese give you nightmares?
Probably not, no!

While it is true that eating late at night can lead to lower quality sleep, there is very little evidence that cheese specifically can bring about nightmares. That said, a 2015 Canadian study did find that students reported dairy foods affecting their sleep more than any others, so maybe beware the late-night brie to avoid cheesing your brain off!

Words above taken from article seen here

Related Post

Best Foods and Drinks Before Bed - read it here

~ may you sleep well ~

This blog is presented in a magazine style. 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 and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. 

All the best Jan

Welcome the 1st of November 2026

 As we say goodbye to October it's time to say hello to November.

Yes, the eleventh month of the year is here!

And the dead leaves lie huddled and still,

No longer blown hither and thither;

The last lone aster is gone;

The flowers of the witch-hazel wither …

Robert Frost (1874-1963)

As we welcome November, we say hello to the eleventh month of the year and the last one to have thirty days. There are many facts about this month and I am only sharing a few. There are many others, so please, do feel free to share them in the comments below.

Always starting on the same day of the week as March, and always ending on the same day of the week as August.

November’s traditional birthstone is the topaz, usually a yellow to amber colour. The ancient Greeks believed that topaz could make a wearer invisible. A symbol of honour and strength, topaz was also believed to bring longevity and wisdom.

November’s birth flower is the chrysanthemum. Generally, chrysanthemums represent cheerfulness.

Scorpio and Sagittarius are the astrological signs for November. Birthdays from November 1st through the 21st fall under the Scorpio sign. November 22nd through November 30th birthdays fall under the sign of Sagittarius.

November is also the month where the world commemorates the end of World War One. Ceremonies take place across the globe on November 11th – in the UK, there are normally processions and poppy-laying ceremonies, with a nationwide silence taking place at 11am to commemorate those who gave their lives in action during the two World Wars and later conflicts. On Sunday 8 November, the National Service of Remembrance will be held at the Cenotaph on Whitehall, London.

During November it is also World Diabetes Day, this happens on the 14th November every year all around the world.

~ and now for a delicious recipe suggestion ~

Sausage, Parsnip, Onion and Apple Tray Bake

Try this easy one-step sausage tray bake recipe.

Recipe details are here

~ Wishing you a happy November 2026 ~

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

All the best Jan

Happy Halloween 2026 and Happy Last Day Of October

 

If you may be looking for some lower carb Halloween recipe ideas, see here

For those who do not celebrate Halloween

here are some beautiful flowers

~ wishing all readers a happy last day of October ~

All the best Jan

Red Lentil & Aubergine/Eggplant Moussaka - with a lovely mix of ingredients

This vegetarian (and gluten free) red lentil and aubergine/eggplant moussaka recipe has a lovely mix of ingredients and tastes. However, if you'd prefer your moussaka with meat have a look at this alternative recipe here

Ingredients
Serves 4-6
For the filling
100g/3½oz red lentils
400g/14oz aubergines/eggplants, sliced into thin rounds
50ml/2oz vegetable oil
salt and freshly ground black pepper
1 red onion, finely chopped
1 red pepper, finely chopped
1 garlic clove, finely chopped
50g/2oz tomato purée
400g/14oz canned chopped tomatoes, drained
1 cinnamon stick
2 tbsp chopped fresh parsley
For the topping
125g/4½oz ricotta
125g/4½oz Greek-style yoghurt
3 (free-range) eggs
freshly grated nutmeg
salt and freshly ground black pepper
50g/2oz freshly grated pecorino or alternative vegetarian hard cheese

Method
1. Preheat the oven to 180C/350F/Gas 4 and cook the lentils according to packet instructions.
2. For the filling, toss the aubergine/eggplant slices in the vegetable oil, then drain and season, to taste, with salt and freshly ground black pepper.
3. Heat a frying pan over a medium heat, add the aubergine/eggplant slices in batches and fry for 2-3 minutes on each side, or until golden-brown on both sides. Remove from the pan with a slotted spoon and set aside to drain on kitchen paper.
4. Add the onion, pepper and garlic to the pan and fry for 2-3 minutes, or until softened.
5. Add the tomato purée, stir to coat the vegetables in it, then continue to fry for a further 4-5 minutes.
6. Add the canned chopped tomatoes and cinnamon stick and simmer for 4-5 minutes.
7. Add the lentils and return the fried aubergines/eggplants to the mixture. Simmer for a further 2-3 minutes, or until warmed through.
8. Transfer the mixture to an ovenproof dish and sprinkle over the chopped parsley.
9. For the topping, in a bowl, beat together the ricotta, Greek-style yoghurt, eggs and grated nutmeg until well combined. Season, to taste, with salt and freshly ground black pepper.
10. Pour the topping mixture into the ovenproof dish on top of the filling. Sprinkle over the grated parmesan.
11. Transfer the veggie moussaka to the oven and bake for 25-30 minutes, or until the topping is golden-brown and has set and the filling is bubbling. Serve immediately.
From idea seen here

A Little About Lentils
As lentils are relatively high in carbs, they don’t make the best option for very low carb diets like Keto. However, on more liberal low-carb diets, you may be able to incorporate a moderate amount of lentils.

Lentils are thought to have originated in the East and Mediterranean areas. They have been a popular food source of our ancestors since ancient times. In fact, they’re one of the earliest domesticated crop known to man!

Lentils are low in fat, high in protein, folate, phosphorus and iron. They are high in B vitamins, iron, magnesium, potassium and zinc. They’re also an excellent source of plant-based protein.

Lentils are high in fibre to support a healthy digestive tract and the growth of good gut bacteria. Eating lentils can help ease constipation and improve gut function.

Additionally, lentils contain a variety of important plant compounds known as phytochemicals. These compounds can help the body fight off chronic illnesses, such as heart disease and type 2 diabetes.

You can read a lot more about lentils here

~ wishing you a happy day ~

You will find a variety of recipe ideas within this blog. Please note, not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. 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

Halloween Ghoulish Goulash Stew - It's good!

Ghoulish Goulash Stew

If you are looking for a perfect Halloween recipe to tuck into after a night of trick or treating, then look no further! This ghoulishly good stew, complete with creepy eyeballs made from stuffed olives, is packed with succulent lamb and flavoured with chilli and paprika for a warming, spicy kick... Yum!

Ingredients
Serves Four
2 tbsp. olive oil
600g (1lb) diced lamb leg
1 large onion, finely chopped
2 large garlic cloves, finely chopped
1/2 - 1 red chilli, de-seeded and finely chopped (depending on taste)
1 tsp smoked paprika
1 1/2 tsp cumin seeds
1 x 400g tin chopped tomatoes
750ml (1 1/4pt) lamb or vegetable stock
2 medium beetroot, peeled
250g (8oz) butternut squash, peeled, de-seeded and chopped
1 large red pepper, de-seeded and sliced
10 Pimento stuffed olives, halved
handful parsley or chives, finely chopped
soured cream, to serve

Instructions
1. Preheat the oven to gas 6, 200°C, fan 180°C. Heat 1 1/2 tbsp. of the oil in a large shallow casserole dish, season the lamb and brown well on all sides. Remove and set aside.
2. Add the remaining oil and the onion to the pan and soften for 5 minutes. Stir through the garlic, chilli and spices, fry for a couple of minutes. Now pour over the tinned tomatoes and stock, season generously with salt, pepper and a pinch of sugar and stir well.
3. Wrap the raw beetroot in a foil parcel and cook in the oven for 1hr 30mins. Bring the stew up to boil then cover with a lid and simmer over a gentle heat for 45 minutes (adding a splash more water if it needs it). Add the squash and pepper, cover and return to the heat for 45 minutes more, after which time the lamb should be really tender and the sauce thickened.
4. Remove the beetroot from the oven, chop and stir it through the stew. Taste and season as necessary. Scatter over the halved olives (as eyeballs) and fresh parsley. Serve with soured cream and (optional) crusty bread.

Nutritional Information
Carbohydrate 19.3g Protein 32.6g Fibre 3.8g Fat 27.2g
From an original idea here

Dear reader - you will find a variety of articles and recipe ideas within this blog. Please note, not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. 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.

image from here

~ Enjoy the Autumn Season ~

All the best Jan

Did You Know ?

 

Sharing five random facts

1. Identical twins don’t have the same fingerprints. You can’t blame your crimes on your twin, after all. This is because environmental factors during development in the womb (umbilical cord length, position in the womb, and the rate of finger growth) impact your fingerprint. Read more here

2. When you're reading – even silently – the muscles of your mouth, tongue and larynx activate. This process is called 'subvocalisation'. We're essentially still sounding out the words in our heads to decode them, even when we're not speaking them out loud. Read more here

3. The world’s oldest dog lived to 29.5 years old. While the median age a dog reaches tends to be about 10-15 years, one Australian cattle dog, ‘Bluey’, survived to the ripe old age of 29.5. Read more here

4. The world’s oldest cat lived to 38 years and three days old. Creme Puff was the oldest cat to ever live. Read more here

5. Board games can reduce your risk of dementia. Monopoly, Scrabble, Risk – take your pick. Board games can keep your brain healthy as you age, protecting your brain from cognitive decline and reducing your risk of neurodegenerative diseases such as dementia. Read more here

I hope you enjoyed these five facts - did you know any of them?
Do please share your thoughts in the comments.

xx ~ ooo ~ xx

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

Enjoy these last few days Of October

This month has flown by and it will soon be November! Here in the UK we've had a mix of weather! Sunshine, storms and a few misty mornings. In this post I'm just sharing a few favourite pictures, and taking time to say ...

Enjoy these last few days of October 😊

~ a misty start to the day ~

photo credit Gail seen here

~ such a sweet trio ~

image seen here

~ who can resist a pumpkin ~ 

read about their health benefits here

~ aww so sweet ~

image seen here

If you are looking for an inspirational scarecrow, or Halloween, snack why not try this

Scarecrow Dip Platter

such fun - more details here

All the best Jan

It's Omelette Time !

What a great start to the day a Cheesy Mushroom Omelette is!

So quick, easy and nutritious, it's a winner for me.

Ingredients

Serves 1
1 tbsp. olive oil
handful button or chestnut mushrooms, sliced
25g cheddar cheese, grated
small handful parsley leaves, roughly chopped
2 eggs, beaten

Method
1. Heat the olive oil in a small non-stick frying pan. Tip in the mushrooms and fry over a high heat, stirring occasionally for 2-3 mins until golden. Lift out of the pan into a bowl and mix with the cheese and parsley.
2. Place the pan back on the heat and swirl the eggs into it. Cook for 1 min or until set to your liking, swirling with a fork now and again.
3. Spoon the mushroom mix over one half of the omelette. Using a spatula or palette knife, flip the omelette over to cover the mushrooms. Cook for a few moments more, lift onto a plate and eat by itself (or perhaps with a nice salad).
From original idea here

Do you like omelettes? Have you a favourite?
Please share in the comments.

~ enjoy your day ~

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

All the best Jan

Broccoli and Cheese Soup : Perfect For Cool Weather Days

Ingredients

Serves 4 - 6
1 brown onion, roughly chopped
1 leek, roughly chopped
1 large garlic clove, crushed
1 tbsp olive oil
25g/1oz butter
100g/3½oz potato, peeled and diced
400g/14oz broccoli, stalk chopped, florets cut into 2cm/¾in pieces
1 litre/1¾ pints vegetable stock (or light chicken stock)
1 bay leaf
salt and freshly ground black pepper
150ml/5fl oz full-fat milk
150g/5½oz mature cheddar, grated
To serve (optional)
100g/3½oz crumbly blue cheese (such as Stilton)
sourdough croûtons

Method
1. Heat the olive oil and butter in a large saucepan over a low heat. Gently fry the onion, leek and garlic, stirring from time to time to make sure they cook evenly, for about 10 minutes or until the onion and garlic have softened.
2. Add the potato and broccoli stalk to the pan and cook for a couple of minutes before adding the stock and bay leaf. Season generously with salt and freshly ground black pepper, half cover the pan with a lid and bring to a very gentle simmer. Continue to simmer the soup for about 20 minutes until the potato and broccoli stalks are tender.
3. Remove the bay leaf and add the remaining chopped broccoli and milk to the pan. Stir well and continue to cook for another 3–5 minutes until the broccoli is tender. This timing will depend on the size of your broccoli pieces – be careful not to overcook the broccoli, it should still retain its vibrant green colour. Add the cheddar, stir to combine and then blend the soup until smooth using a stick blender.
4. Taste and add more seasoning, if needed, before spooning into bowls and topping with crisp croûtons and crumbled blue cheese.

Tip

Stilton is commonly used for its strength and salinity/saltiness, but milder blue cheeses work really well too!

Nutritional Information
This recipe based on six portions and without the optional toppings, provides a nutritional breakdown as follows:-
each serving 11g protein, 10g carbohydrates (of which 5g sugars) 15g fat (of which 9g saturates), 4g fibre and 0.6g salt.
From an original idea here

Similar Recipe Suggestion

Brussels Sprouts and cheddar cheese soup - see it here

~ happy Monday, and may the week ahead be a happy one for you ~

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

All the best Jan

'Birdwatching rewires the brain and slows cognitive decline'

(Image credit: BBC/Serenity Strull)

Birdwatching can help slow brain ageing and is increasingly being used as therapy for dementia patients.

Every week, a group of elderly birders spend hours hunkering down inside a wooden hide in the English countryside, peering through binoculars as they excitedly share what they spot. An oystercatcher's long, bright beak probing the pebbled ground; two great crested grebes bobbing in the water, their plumed heads poised.

Most of these birdwatchers have difficulty recalling what happened earlier that day, and might struggle to follow a conversation. But they become animated when swapping notes on the birds that fill the sky around Forge Mill Lake in the UK's West Midlands.

Among them is 78-year-old Harold*. He loved the outdoors when he was younger, but more recently dementia has made him withdrawn and anxious. His daughter Lucy* brought him here, hoping that the change of scenery and peaceful lake might be good for him. After an apprehensive start, Harold began smiling when someone pointed out a robin and enjoyed watching the ducks splashing in the water. Blue tits darted between the nearby trees, and Lucy saw Harold laugh for the first time in a long time.

"For that moment in time he was present in the moment, he wasn't worried about his memory or his confidence. That is very powerful, in a gentle way," says Jenny Budinger, a community dementia advisor at Age UK, the non-profit that runs the birdwatching group.

Birdwatching is increasingly recognised as a valuable way for elderly people and dementia patients to spend their time, with groups set up in nursing homes in the UK, Germany and the US. Paying attention to birds, even through the window, can help older people feel more connected to others, experience more positive emotions and boost memory skills. Now new research shows that birdwatching can reshape the brain, much like learning an athletic sport or a musical instrument – and may even help slow the brain's ageing.Better-organised brains

Meanwhile, in the laboratory, neuroscientists are investigating how birdwatching impacts the brain. They tested keen birdwatchers' identification skills to determine who was an expert and who was a novice, then looked at their brains. The scientists found that the very structure of experts' brains was different – and that birdwatching expertise might slow age-related decline by keeping the brain more organised.

Erik Wing, who led this research at Baycrest Academy for Research and Education in Toronto, Canada, compared MRI brain scans from bird experts to those of novices while they identified birds. He found that expert brains were wired differently in regions important for functions like attention, visual perception and visual recognition.

Among expert birders, these regions showed more activity – particularly when they were asked to identify birds they weren't already familiar with. The findings don't prove whether structural brain differences are the cause or effect of birdwatching expertise. But, Wing says, one explanation is that the areas of the brain used for birdwatching might undergo "neuroplasticity" – the ability to change shape and function over time.

Wing also analysed how organised the birdwatchers' brains were. Organisation in the brain tends to reduce with age, and lower measures of organisation are associated with reduced cognition. In experts' brains, some regions had higher levels of organisation and coherence than novices of the same age. Some of these regions were also the ones that showed more activity during bird identification. This indicates a "kind of preservation of organisation" in the brains of experts as they age, Wing says.

More research is needed to understand the nature of this preservation and how it links to wider cognitive function. But for now, the results may indicate that "acquiring this skill earlier in life might produce benefits that continue through to older adults", Wing says. This is good news for the many Gen Z (16 to 29-year-old) birdwatchers who are getting their binoculars out long before old age sets in.

Bird therapy

Wing's research looked at birdwatching expertise, but other findings suggest that there may be psychological benefits to birdwatching even for those without special knowledge or skills.

In fact, when it comes to experiencing psychological restoration – feelings of calm, freedom and rejuvenation – enthusiasm may be more relevant than expertise. A study of 388 birdwatchers in Poland found that those who say they are more interested in birding than other activities and consider it an important part of their lives are more likely to experience psychological restoration than birdwatchers who are highly skilled but less enthusiastic.

Simply choosing to be interested in birds, then, could have its own benefits. Elisabeth Kals, a professor of social and organisational psychology at the Catholic University of Eichstätt-Ingolstadt in Germany, is interested in how our relationship with nature shapes our life experiences and wellbeing. She studied what happened when people living in nursing homes had the chance to watch the local bird life.

Her team installed bird feeding stations outside 65 homes, positioned so that residents could watch the birds from the comfort of the indoor common area, and assessed the residents' cognition, mobility and wellbeing through self-reports and inputs from staff and family. They saw improvements after just a few weeks, and after a month birdwatching explained residents' wellbeing better than their age and care level.

"The findings were clearly positive," Kals says. Those who took part in birdwatching became more cognitively agile, she adds – meaning they were more able to follow a conversation and interact with family who visited, remember and recognise birds that had visited before, and show alertness.

Nursing home staff were the first to see the difference the birds made. "For weeks, they haven't seen a smile on [a resident's] face, and then they see the smile," Kals says.

Some of the memory and concentration improvements are evident after just three to four weeks, Kals says.

Her team's findings have prompted German health insurance companies – who, among others, initially funded the research project – to invest in setting up bird feeders and viewing areas in more than 400 nursing homes across Bavaria. "It was so effective, it just economised money," Kals says.

In the US, a similar initiative was set up at four care communities in 2013 in Connecticut, and later in Texas and Colorado. Bird Tales is a therapy programme for people living with dementia that involves installing bird feeders in the facilities where they live and giving them stuffed bird animals that make bird-like calls so they can learn about different species. The result has been positive for those taking part: they report finding it cognitively stimulating and say it connects them with the past.

A similar programme has seen benefits for survivors of stroke, some of whom experience aphasia – difficulty speaking or understanding spoken language. The University of Montana's Intensive Comprehensive Aphasia Program started with owl spotting in 2021, and now includes guided observations and call identification of Montana's diverse bird population.

Why does watching birds have such a positive impact on how we feel and think? For Kals, it's "not just about birds as such; it is about nature, attention, emotion, meaning, social exchange, and activity coming together in a very simple way. It creates small moments of curiosity – pleasure, anticipation". And, she adds, it is "extremely accessible".

This may be why, in a UK survey of dementia patients and their carers, watching birds and other wildlife was the second most popular outdoor activity after simply walking in nature. The same survey found that challenges with transport and access are big considerations for people with dementia – which may not be such a barrier for those who can see birds from their kitchen window.

Wing says birdwatching is a means of exploring curiosity, and it is perhaps this curiosity that is so beneficial. "I think there's a lot of benefit to incorporating more novelty in our lives, in midlife and as we continue to age," Wing says.

Curiosity plays an important role in maintaining cognitive function later in life, possibly because it activates norepinephrine and dopamine in the brain, which have a positive, anti-inflammatory effect.

For Kals, getting to know the birds that call and swoop around us is a way to remember who we are. "We are part of nature as human beings, but we lose that connection, unfortunately, quite early in life. [Birdwatching] is a way to reestablish this connection, and it's so simple."

* Names have been changed for privacy reasons.

The above words by Becca Warner seen here

I do hope you found this interesting, do please share your thoughts in the comments . . . Nature gives us far more than we sometimes realise.

All the best Jan