Well Done Navy ... you deserve that medal

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

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

Oliver and Navy (Image: Daniel Moores)

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

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

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

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

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

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

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

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

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

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

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

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

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

Above words and image from article seen here

Read more about Alfred Wainwright here 

The Wainwright Society website can be seen here

All the best Jan

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

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

Ingredients

Serves Four
2 tbsp. Oil

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

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

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

From an original waitrose recipe idea

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

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

Read more about butternut squash and its nutritional benefits here

See a recipe for butternut squash soup here

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

All the best Jan

Creamy Parsnip and Apple Soup : A Perfect Combination

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

Ingredients

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

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

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

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

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

Taken from original recipe here

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

~ the Autumn Leaves are beginning to fall ~

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

All the best Jan

October Birth Flower : Marigold

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

The Marigold

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

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

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

Marigold Meanings and Symbolism

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

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

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

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~ Recipe Suggestion ~

Keeping with the orange/red theme

How about these

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

see the recipe and more details here

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

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

All the best Jan

Carrot and Parsnip Dauphinoise . . . a touch of indulgence

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

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

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

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

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

~ enjoy your October days ~

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

All the best Jan

Heating Matters To Consider

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

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

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

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

Here are some suggestions that may help you:

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

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

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

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

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

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

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

The above seen on Good Housekeeping.

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

Five warming soup recipes

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

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

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

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

All the best Jan

Creamy Chicken Korma : Gluten Free : Low Carb

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

Ingredients

Serves Four

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

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

From idea seen here

~ wishing you a happy day ~

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

All the best Jan

Fun Facts This Wednesday

 Changing the pace with this midweek post.

Bringing you three fun facts 😊

~ xxx ~

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

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

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

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

Have a happy day

All the best Jan

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Nutrient-dense foods

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

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

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

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

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

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

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

All words above from article here

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

Related Articles

Advice for GLP-1 Users - read it here

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

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

All the best Jan

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

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

Ingredients

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

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

From idea seen here

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

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

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

~ enjoy your day ~

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

All the best Jan

'Best Low Carb and Diabetes Blogs 2026'

Best Low Carb and Diabetes Blogs 2026

A recently received, and totally unexpected, email from Anuj the Founder of Feedspot landed in the lowcarbdiabetic inbox stating that this blog has been selected, and rated, by their panelists for various low carb and diabetic blogs and websites both worldwide and here in the UK. The blogs and sites are curated and ranked based on multiple factors, including content relevancy, subject expertise, posting frequency, and freshness of content.

Checking on the Feedspot site shows this blog at:-

Number 2 in the UK Low Carb Blogs - see here 

Number 25 in the worldwide Low Carb Blogs - see here

Number 15 in the worldwide Low Carb Weight loss Blogs - see here

Number 7 Best Diabetes Food Blogs - see here

Number 10 in the UK Best Diabetes Blogs - see here

Number 49 Best Diabetes Blogs - see here

As regular readers will know my wonderful Eddie started this blog, along with a small team of diabetics, back in 2010. A lot has happened during those years, some members went on to pastures new, while others were sadly lost to illness ... but the blog is still here and thanks to all you wonderful readers still going strong!

The blog is now just me, as Eddie passed away in August 2024, but I know he is looking down saying "well done girl, keep going" and I will 😊

I would like to thank Feedspot for the thumbs up, and a special thank you to the people that read and comment on this blog, you are appreciated, and I wish the best of health to you all.

Below you will find links to a small selection of lower carb recipe suggestions

that may be of interest to you, but of course there are many more within the blog

Chicken Choices : See here

Pork Choices : See here

Fish Choices : See here

Vegetarian Choices : See here

Vegan Choices : See here

For now my thanks, and I wish you

All the best Jan

Easy Baked Apples . . . are a delicious taste of Autumn

Growing up my dear Mum would often serve up a simple baked apple for dessert, they did taste good. This recipe I share is wonderful for the Autumnal months. Baked apples make for a cosy, autumnal pudding to please the whole family. You can easily make them ahead of time and warm through before serving.

Ingredients
Serves Four
50g/1¾oz butter
1 orange, zest and juice
50g/1¾oz light brown soft sugar
¼ tsp ground ginger
¼ tsp ground allspice
100g/3½oz mixed dried fruit (currants, sultanas, candied peel)
4 large sharp eating apples, such as Evita, Jonagold, Granny Smith, Braeburn
crème fraîche, to serve

Instructions
1. Preheat the oven to 220C/200C Fan/Gas 7. Melt the butter in a small pan over a medium–low heat. Take the pan off the heat and add the orange zest and juice along with the sugar and spices. Stir well to combine, then add the dried fruit. Set aside.
2. Core the apples, pushing the corer about three-quarters of the way through the apple, to make a container for the filling.
3. Put the apples cored side up into a deep-sided roasting tray, into which they fit snugly. Fill the empty cores with the spiced fruit mixture. Don’t worry if the filling spills over a little: when the apple releases its juices as it bakes it’ll create a delicious, spiced apple caramel in the bottom of the tray.
4. Bake the apples on the bottom shelf of the oven for 20 minutes, or until the apples are soft.
5. Serve the apples with generous spoonfuls of the roasting juices and a spoonful of crème fraîche.

Recipe Tip
The cooked apples will keep, well covered, in the fridge for up to 3 days. To serve, take them out of the fridge to come up to room temperature, or pop them back in a warm oven for 20 minutes.

Original recipe here

Please note: The above recipe may not be suitable for all readers. For those who prefer a lower carb recipe, have a look at this alternative Baked Apple recipe here

Dear reader, you will find a variety of recipe ideas within this blog. It is important to 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

Four Reasons to eat your Autumn and Winter Vegetables

"From pumpkins and parsnips to carrots and cavolo nero, these seasonal vegetables are packed with the good stuff – and they taste great too.

The colder months bring with them a bounty of vegetables (okay sure, technically pumpkins and squash are fruit) that not only look great on our plates with their rich, warming colours, but carry health benefits, too. Here’s why autumn and winter veg is worth working into your meals.

1. They help us avoid infection

When cold and flu season comes knocking, it doesn’t do any harm to focus our dietary efforts on supporting our immune system. And vitamin A is one of the many nutrients our body needs to protect itself against infection, explains Dr Sue Reeves, a registered nutritionist and head of undergraduate studies at Roehampton University. “It helps our immune systems work properly and is needed for healthy skin, the production of mucus (for mucus membranes, such as in the mouth) and eye health.”

We get our vitamin A not only by consuming it, but also by creating it in our bodies. To do that, we need beta-carotene. This pigment, which our liver converts into the body-loving vitamin, is abundant in winter's vibrantly coloured fruit and veg, says Sue.“Beta-carotene is a plant pigment found in orange, red and yellow fruits and vegetables. Good sources of beta-carotene include carrots, red peppers, sweet potato, apricots, mangoes and even green leafy vegetables such as spinach.”

That's as well as the likes of pumpkins, butternut squash, savoy cabbage, kale and brussels sprouts.

Of course, it is possible to have too much of a good thing. Official NHS guidelines state: ‘You should be able to get all the vitamin A you need by eating a varied and balanced diet. If you take a supplement that contains vitamin A, do not take too much because this could be harmful.’

Vitamin C is also key as part of an immune-supporting diet (as well as helping keep skin healthy), and you’ll find it in spades in brassicas like broccoli, cauliflower and Brussels sprouts. Diabetes UK says these winter veggies all have more Vitamin C weight-for-weight than oranges.

2. They can contribute to energy levels and focus

Iron plays a huge part in giving us some get-up-and-go, which many of us find ourselves lacking – in the winter particularly. Without enough iron, there will be fewer red blood cells zipping around the body transporting oxygen to cells and muscles, which, unsurprisingly, can lead to fatigue.

This is another nutrient that many people in the UK – particularly pre-menopausal women – are not getting enough of, says the British Dietetic Association. Spinach, kale and broccoli are particularly good sources of this mineral (which also has a part to play in immune function), so fill up your basket with them this winter while they’re at their best.

Those same rich, leafy vegetables – along with cabbage – are also particularly rich in folate, which is vital for those red blood cells too (as well as being particularly important for women who are pregnant or trying to conceive).

3. They could help ward off serious diseases

As the NHS points out, including plenty of fibre-rich foods in your diet can reduce your risk of heart disease, stroke, type 2 diabetes and bowel cancer. It can also improve your blood pressure and cholesterol levels. Yet most of us (we're talking 90 percent) don’t consume enough fibre.

In the UK, adults eat about 20g of fibre a day, despite government guidelines stating we should be getting around 30g.It’s about quality as well as quantity, though. See, the thing with fibre is that there are lots of different types which come in different foods. So, to feel the benefits, we need to be getting fibre from lots of different sources.

The good news is that a whole array of cold-season veg comes packed with the stuff. In fact, cauliflower, broccoli, beetroot, potatoes (with the skin on), and Brussels sprouts are some of the most fibre-rich vegetables there are.

Fibre aside, studies are starting to uncover the potential power of some specific vegetables when it comes to life-threatening conditions.

For more than 20 years, Dr Kirsten Brandt, senior lecturer in food and human nutrition at Newcastle University, has been studying the role of plant compounds called polyacetylenes, which are found in autumn and winter veg like carrots, celery and parsnip, as well as others. In particular, her research has shown a correlation between carrot consumption and cancer – something that is echoed in numerous other studies.

She says, “Different studies with different participants and different types of cancer have found similar risk reductions of developing cancer – of approximately 17 percent – in participants who ate four carrots per week.” That’s when compared to a group who ate fewer or none.

4. They’re versatile and good value

Buy produce when it’s in season, and you’ll get great bang for your buck in terms of quality, flavour and nutrients. That means hardy winter veg like chard, celeriac and turnips, along with all the other examples we’ve mentioned above, will be some of the best value foods on greengrocers’ shelves right now.

Plus, there is no limit to the number of ways these veggies can be prepped and enjoyed. As well as roasting and baking in the oven, you can bung them in your slow cooker or air-fryer, or simply boil or steam them.

To retain all the vitamins and minerals in your veg, be careful not to overcook them or let them soak in water ahead of time, says registered nutritionist Sarah Jackson. “If you prefer boiling vegetables, keeping them out of water prior to cooking and cutting them into bigger chunks can preserve some of the nutrients.” This will ensure that the beneficial compounds they contain won’t leach out and get washed down the drain.

If you like your veg boiled, steaming could be a great alternative, as it gives a similar result while not allowing those nutrients a chance to escape.

Frying or stir-frying with a small amount of oil is another technique that can help make the most of a vegetable’s benefits. “Vitamin A and beta-carotene are fat soluble, which means they are more likely to be absorbed from food if they are cooked where fat is present.”"

You can see the above words, by Susan Low, and some recipe suggestions here

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

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 general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan

Mushroom, Bacon and Leek Casserole ... a tasty dish

 

This quick, creamy mushroom casserole may well become a favourite dish. Served with pasta, rice or a hunk of crusty bread. Of course if you are diabetic or a 'low carber' you may prefer to swap the pasta for courgetti, rice for cauliflower rice and bread - just use a lower carb alternative - see here.

Ingredients
Serves Four
50g/1¾oz unsalted butter, plus extra to finish
1 leek, sliced
3 rashers smoked streaky bacon, diced
100ml/3½fl oz dry white wine
5 Portobello mushrooms, chopped
350–400ml/12–14fl oz beef stock
100ml/3½fl oz crème fraîche
¼ tsp paprika
salt and pepper
small handful of freshly chopped flatleaf parsley, to garnish

Method
1. Heat a deep non-stick frying pan over a medium heat. Add the butter and when it sizzles, add the leek and bacon and fry for 6–8 minutes, until the leek is softened and caramelised and the bacon crispy.
2. Pour in the wine and allow to bubble for a couple of minutes before adding the mushrooms. Cook for 2–3 minutes to soften, then add 350ml/12fl oz beef stock and season well with salt and pepper. Reduce the heat to low and simmer for 25–30 minutes, adding a touch more stock if needed.
3. Stir in the crème fraîche, paprika and a knob of butter and simmer for a further 5 minutes.
4. Check the seasoning and serve garnished with chopped parsley.
From original idea here

For those that may like a vegetarian mushroom dish ...
Mushroom Bourguignon with Celeriac Mash, see it here

~ enjoy your October days ~

Dear reader, you will find a variety of recipe ideas within this blog. It is important to 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

Welcome the 1st of October 2026

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

Yes, the tenth month of the year is here!

October glows on every cheek,

October shines in every eye,

While up the hill and down the dale

Her crimson banners fly.

~ Elaine Goodale Eastman (1863–1953) ~

The Leaves They Are a-Changin’

With the autumnal equinox in late September, many leaves begin to change, but have you ever wondered why do leaves change colours? Did you know that Autumn/Fall’s vivid colours are actually hidden underneath summer’s green? The main reason for the colour change is not autumn’s chilly weather, but light—or rather, the lack of it. The green colour of leaves disappears when photosynthesis (from sunlight) slows down and the chlorophyll breaks down. Trees with a lot of direct sunlight will produce red leaves, while other trees may turn yellow, orange, or brown.

About October
Sitting square in between September and November, October is the tenth month of the Gregorian calendar.

October is seen by many to be a time of real seasonal change, both in the northern and southern hemispheres. For those in the north, autumn is really kicking into gear and the nights are getting cooler. The harvest festivals are almost over, and the nights are getting longer and longer by the day.

October is unsurprisingly quite different for those who live in the southern hemisphere. Spring has already bloomed in all its glory, and life is becoming more and more pleasant by the day.

The Anglo-Saxons’ name for October was Winterfylleth, with its name containing the words for winter and full moon respectively. It was named this because winter was said to begin from the first full moon of the month.

The Saxons had a name for October, too. Theirs was Wyn Monath, which translated into “wine month” because it was the time of the year for making wine.

October’s birthstone is the Opal. The opal comes in a myriad of striking colours that often seem to swirl together and is a symbol of both faithfulness, purity, and hope.

October has two strikingly different birth flowers, the pastel-hued cosmos, and the radiant marigold/ calendula flowers. The cosmos flower is representative of the joy one finds in peace and love, as well as representing peace. The marigold, otherwise known as the calendula, is said to be a symbol of tranquillity, grace, and grief.

Octobers star signs - those born in October can be born under one of two very different star signs. If you are born before October 23rd, then you have the sign of Libra. Those born on October 23rd or later have the sign of Scorpio. Libras are said to value harmony and diplomacy and are said to be both intelligent and kind. Scorpios are quite different, valuing trust and honesty above other things, as well as being quite intense yet imaginative people.

~ and now for a delicious recipe suggestion ~

Autumn Frittata with Butternut Squash and Spinach

tastes great and nutrition per slice is - Fat 11g Carbs 7g Protein 15g

see recipe details here

~ Wishing you a happy October 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

Omelette with a goat’s cheese twist ... it's simply super

 Now, I'd call this 'simply super' ... but then I just love the mix of eggs, chives and goats cheese, simply served with a side salad. Yum !

Ingredients

Serves One
3 eggs
Handful fresh chives, finely chopped
½ tbsp olive oil
30g goat's cheese

Method
1. Whisk the eggs until well combined. Add the chives and season with black pepper.
2. Place the oil in a small omelette pan over a medium heat. When the pan is hot, pour in the eggs. Swirl the pan gently over the heat to ensure the base of the pan is coated evenly. Use a spatula to slowly push the uncooked mixture to the edges.
3. When the omelette starts to set on the bottom, sprinkle over the goat’s cheese. Leave until almost entirely set, then fold over in the pan and slide on to a plate. Serve with a cherry tomato salad.

Each serving provides
0.5g carbohydrate 0.3g fibre 23.7g protein 27.5g fat
From an original Sainsburys recipe

~ wishing you a happy day ~

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

All the best Jan