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

A Sweet Trio of Autumn Scarecrows ... and some soup!

 

~ such a sweet trio ~

image seen here

Seeing the scarecrows orange pumpkin reminded me of this tasty soup.

Thai Pumpkin Soup

A low carb high fat Thai pumpkin soup for cooler days.

It’s dairy-free, too! See recipe here

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

All the best Jan

Harvest Festival Time : Celebrations

photo credit

'We plough the fields, and scatter the good seed on the land;

But it is fed and watered by God's almighty hand:

He sends the snow in winter, the warmth to swell the grain,

The breezes and the sunshine, and soft refreshing rain.

Chorus All good gifts around us

Are sent from heaven above,

Then thank the Lord, O thank the Lord

For all His love.'

above lyrics as published in 1861 in A Garland of Songs

The months of September and October are wonderful harvest months with vegetables such as Aubergine (egg-plant), Cabbage, Celeriac and Swede ... each of which is a low carbers favourite ... to fruits like apples, plums and raspberries, with raspberries definitely on many a low carbers dish. I used to enjoy both my local church and school harvest festivals and of course these still continue each year, many of which include the hymn above.

Yes, Harvest Festival is a traditional event celebrating the successful gathering of the year's crops. Often celebrated in churches and schools, people are encouraged to donate homegrown produce, fruit and vegetables to those in need. The Harvest Festival is a time for feasting, celebrating and giving thanks. It is also a time for honouring those who grow and reap crops.

In recent times the rise of food-banks has given Britain's harvest festival tradition a new momentum - but has left little room for fresh produce as part of the celebrations.

In the past, September was a time when churches and school halls were filled with an abundance of seasonal fresh fruit, vegetables and bread, much of it destined for those in need.

Although this still happens it has changed. Tinned and dried foods have become more prominent, and a strict 'no-perishables' policy is now common among many harvest festival organisers, whose goods are increasingly bound for foodbanks and charities.

When is the Harvest Festival celebrated?

The Harvest Festival occurs on the Sunday nearest to the appearance of the harvest moon. This is the full moon that appears closest to the autumn equinox, which is usually at the end of September or the beginning of October. The traditional start of the autumn season. 

How is the Harvest Festival celebrated?

The Harvest Festival is usually a time to share locally grown produce with those in need and celebrate with a big feast. Churches are often decorated with fruits and vegetables brought by parishioners, which is then donated to charity.

The Harvest Festival is celebrated around the world across many different faiths and cultures. It takes place at different times of the year in different countries, according to when the main harvest is for each country. In the USA, the Harvest Festival is known as Thanksgiving and is a national holiday in November every year.

A nice vegetable for the harvest festival table is swede/rutabaga. It sits comfortably in the roasting tin alongside parsnips, carrots, beetroot and celeriac (also in season right now). However, swede does make a delicious soup or is great, simply mashed with butter and black pepper, as a vegetable side. Low in fat, high in fibre, packed with vitamin C and the minerals potassium (for a healthy heart) and calcium and magnesium, which are great for the bones.
You can read more about this vegetable, plus see some recipe suggestions here

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 recipe ideas featured in this blog 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

Keep dancing : Keep moving

A 100-year-old man, already known for his dance moves through social media, led a flash mob with hundreds of people joining in.

Wearing a bright red shirt, Bernard Gilbert directed a dance to song 'King of the Road' by country singer Roger Miller in Worcester, UK city centre, with crowds erupting in applause after he finished.

The former dance teacher previously went viral on social media for his moves at Fernhill House Care Home where he lives. His videos were seen more than 1.5m times.

"I love the dancing, once I get on the floor I forget everything, I just concentrate on what I'm doing," he said when the BBC interviewed him in June.

The flash mob in Cathedral Square featured Got2Sing choir members as well as residents as they raised money for Alzheimer's Research UK.

They learnt four dances, practised hard and rehearsed at home to prepare for the event, Fernhill House Care Home said.

"What an inspiring day, what a community, what a fantastic memory we've created together," it added.

Organisers of Got2Sing Worcester described the flash mob as a "joyful afternoon" with singers "bringing their energy and talent" to the city centre.

"When a 100-year-old local legend leads the line dancing, you know it's going to be a good afternoon," they said.

Gilbert began dancing aged 16 after he broke his leg playing rugby. Doctors told him dancing would help heal his muscles.

He said dancing brings him "alive" and was not only physically good for people, but mentally, as you "concentrate on what you're doing".

The above words and short video of the dancing can be seen here

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I found this so inspirational! Well done Bernard, and thank you for raising money and awareness for Alzheimer's Research UK. Both my dear Mum and Gran had Alzheimer's and I have wonderful memories of them both. A favourite child's verse they both used to say was "wriggle your fingers, wriggle your toes, touch your knees and then your nose" Well, I'm definitely going to keep doing that and also in my own sweet way keep dancing and keep moving! It might not be like Strictly Come Dancing or Dancing With The Stars, which regular readers know I enjoy, but any movement, no matter how much or how little we can do, is good. 'Motion is Lotion' for our bodies - read more here

All the best Jan

Friday Bake Meal Choices : Cheesy Bean & Lentil or Squash & Turkey

The weeks seem to fly by and many may be asking, are you sure it's Friday Jan?

Well, as I post this, yes Friday is here and I share two recipe suggestions,

which could also be enjoyed for Saturday Supper.

I wonder, which one takes your eye?

Cheesy Bean and Lentil Bake

This hearty veggie lentil bake can be prepared in advance and topped with cheese and breadcrumbs just before cooking.

Ingredients
Serves 4 - 6
2 tbsp olive oil
1 large onion, finely chopped
2 sticks celery, finely chopped
1 large carrot, finely chopped
1 courgette/zucchini, finely chopped
2 garlic cloves, crushed
½ tsp crushed dried chilli flakes
½ tsp dried oregano
100g/3½oz brown basmati rice
500ml/18fl oz vegetable stock
2 x 400g tin chopped tomatoes
400g tin mixed beans in water, drained
400g tin lentils in water, drained
2 tbsp tomato purée (sun-dried is nice)
150g/5oz mature cheddar, grated
2 tbsp breadcrumbs
salt and freshly ground black pepper

Method
1. Preheat the oven to 190C/170C Fan/Gas 5.
2. Heat the oil in a large saucepan and add the onion, celery and carrot. Cook over a medium–low heat for 10 minutes, or until softened. Add the courgette/zucchini, garlic, chilli and oregano and cook for 2–3 minutes.
3. Stir in the rice and season with salt and pepper. Pour in half the vegetable stock and a tin of tomatoes. Bring to a gentle simmer, cover with a lid and cook for 12–15 minutes, or until the rice is al dente ( cooked to be firm to the bite) has absorbed most of the stock.
4. Add the remaining stock and tomatoes, the beans, lentils and tomato purée. Cook for 5 minutes to reduce a little. Taste and adjust the seasoning if necessary, you may need to add a pinch of sugar to balance the acidity of the tomatoes.
5. Stir in 100g/3½oz of cheese and pour into a large ovenproof dish. Top with the remaining cheese and breadcrumbs.
6. Bake on the middle shelf of the oven for 30 minutes, until the topping is crisp and bubbling. Leave to sit for 2–3 minutes before serving with steamed greens.

Based on six servings, each portion provides
17g protein, 36g carbohydrate (of which 10g sugars), 15g fat (of which 6g saturates), 7g fibre and 0.7g salt.
From an idea seen here

Squash and turkey bake

This recipe swaps traditional shepherd’s pie ingredients for turkey and butternut squash, with delicious results.

Ingredients
Serves Four
a medium-sized butternut squash
a little olive oil
a large onion
a large clove of garlic
15 chestnut mushrooms
3 sprigs thyme
500g/1lb 2oz minced/ground turkey
salt and freshly ground black pepper
a little flour
400ml/14fl oz red wine
a little Worcestershire sauce
a knob of butter
a little orange zest

Method
1. Preheat the oven at 200C/400F/Gas 6. Peel, seed and roughly chop the butternut squash. Put the pieces of squash in a steamer basket and place over boiling water. Steam for 20-30 minutes until fully tender. They must be soft enough to mash.
2. Peel and roughly chop the onion. Peel and finely slice the garlic. Warm a couple of tablespoons of the olive oil in a large pan, then add the onion and garlic and cook until pale gold. Cut the mushrooms into thick slices or quarters and add to the pan with the leaves from the thyme sprigs. Fry until softened, then transfer to a mixing bowl.
3. Add a further tablespoon of oil to the pan, then, as soon as it starts to sizzle, add the minced turkey. Season generously with salt and pepper and then stir in a couple of heaped tablespoons of flour. Cook for 2-3 minutes, then pour in the red wine and a few shakes of Worcestershire sauce. Simmer at a low temperature for 5 minutes then add the mushrooms and onions. Continue cooking for 5 minutes then tip into a baking dish.
4. Mash the cooked squash with a potato masher then stir in a generous knob of butter and the grated orange zest, to taste. Season with salt and pepper.
5. Pile the mash on top of the turkey, dot with more of the butter, then bake for 35-45 minutes, or until the mash is lightly browned and slightly crisp on top.

This meal based on four servings each serving provides
40g protein, 22g carbohydrate (of which 12g sugars), 10g fat (of which 3g saturates), 6g fibre and 0.5g salt per portion.
From an idea seen here

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

September Birth Flower : The Morning Glory

The month of September has two birth flowers, Asters and morning glories and both bring vibrancy to the garden as summer fades and Autumn/fall arrives. Their bright colours are a welcome sight. This post gives details about Morning Glories, the flower's meanings and symbolism. You can read about Asters on my previous post here.

~ morning glory in blue and purple colours are the most recognizable ~

Morning glory plants are known as fast-growing vines with a somewhat unique daily schedule, because the flowers open in the morning and close up by the afternoon!

The flower’s blue and purple colours are the most recognizable, but morning glories also appear in a range of pinks, reds, and whites. The flowers are trumpet-shaped, with five large petals arranged flat around the flower head, making them quite attractive to butterflies and hummingbirds.

Please be aware that Morning glory vines and flowers are toxic and should not be eaten or used for culinary purposes. The seeds of some species are known to contain small amounts of a hallucinogenic substance, too.

Morning Glory Meanings and Symbolism

• Like many vining plants, morning glories have long been associated with love.
• Morning glories have symbolized love that was never returned, but have also been seen as a sign of undying love.
• Each colour holds a different meaning: blue represents enduring love, desire, and power; purple symbolizes grace, wealth, and hopefulness; pink is a sign of gratitude and energy; red means passion and strength; white, like many other flowers, symbolizes purity and innocence.

The Morning Glory in History
The Morning Glory Flower has a long and rich history, full of symbolism and meaning. The flower is native to China, where it has been cultivated for centuries. The Morning Glory Flower is associated with the sun and with new beginnings.

In China, the flower is often given as a gift to celebrate a new baby or a new year. The Morning Glory Flower is also associated with love and marriage. In Chinese culture, the Morning Glory Flower is given as a symbol of love and fidelity. The Morning Glory Flower is also said to represent good luck and fortune.

In the USA Morning Glory Pool is part of Yellowstone National Park’s upper geyser basin. It was named in the 1880s due to its resemblance to the flower.

Artist Georgia O’Keefe, noted as one of the key contributors to the establishment of modern art, painted “Blue Morning Glories” in 1938, which is one of her most popular works.
Words above taken from here 

~ morning glory crimson rambler ~

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

Did You Know ?

1. What Day Of The Week Has A One-Word Anagram?

A. Monday is the only day of the week with a valid English anagram, where its letters can be rearranged to spell the word “dynamo.”

2. What is the first colour a baby can see?

A. It's red, which they usually see within a few weeks of birth. Newborns initially perceive the world mostly in shades of black, white, and grey. After red, babies gradually begin to perceive other primary colours like green, blue, and yellow over the next few months. By around five months of age, most infants can see the full spectrum of colours, though their ability to distinguish subtle shades continues to improve as their visual system matures.

3. How much of our oceans have been explored?

A. Only 5%. The ocean covers around 70% of the Earth’s surface, and it is much harder to explore than land.

As much as 20% of the ocean floor has now been mapped, thanks to advancements in sonar technologies. The reason we’ve explored so little of the ocean is that the technology needed has only developed over the last 100 years.

While humans have made remarkable advances in understanding the ocean, the vast majority remains unexplored, both biologically and geologically. Continuous technological innovation and international collaboration are essential to find out more.

4. How far away can a lions roar be heard?

A. Five miles. A lion can roar as loud as 114 decibels, roughly 25 times louder than a gas-powered lawnmower.

Lions can roar louder than other big cats because of the shape of their vocal cords. This allows them to produce more noise with less effort.

5. What is the national animal of Scotland?

A. A unicorn. Yes, unicorns, which symbolise purity and power, have been present in various cultures since the Middle Ages, including Celtic mythology.

In the mid-1500s, the unicorn was introduced to the royal coat of arms of Scotland, representing the natural enemy of England’s national animal, the lion.

Since the 1707 union of England and Scotland, the royal arms of the United Kingdom include a unicorn and a lion, displaying unity between the two countries.

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

~ enjoy your September days ~

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 (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

Autumn Vegetables Roasted, with Lancashire Cheese . . . so tasty!

If you enjoy vegetables, then I'm sure you will find this colourful and hearty vegetarian supper dish very tasty, and so right for Autumn (Fall). Another plus is that it's made in one roasting tin, so saves on the washing up! LOL!

Ingredients

Serves - 4 as a side dish or, 2 as a main dish
1 large butternut squash (about 600-700g/1lb 5oz - 1lb 9oz in weight)
1 medium red onion
6 tbsp. olive oil
1 large sprig fresh sage
1 large courgette (zucchini)
1 tbsp. balsamic or sherry vinegar
100g Lancashire cheese - read about Lancashire Cheese here

Method
1. Preheat the oven to fan180C/conventional 200C/ gas 6. Using a sharp knife, cut the squash in half and scoop out the seeds. Cut the halves into smaller pieces so you can peel them more easily. Chop the flesh into big bite-sized pieces – they don’t have to be neat.

2. Halve the onion and trim the root end leaving a little on to hold the segments together. Peel and then cut each half into four wedges. Scatter the squash and onion in a large roasting tin so they have plenty of room to roast, drizzle over 5 tbsp. of the oil and toss together. Strip the sage leaves from the stem and roughly chop – you should have about 2 tbsps. Scatter over the vegetables and season. Roast for 20 minutes, stirring once halfway through.

3. Meanwhile, slice the courgette thickly and toss with the remaining oil. Remove the roasting tin from the oven and push the partly cooked squash and onion to the side. Put the courgette slices flat on the base and season. Roast for a further 10 minutes, until all the vegetables are tender.

4. Remove tin from the oven, sprinkle the vinegar over the vegetables and toss. Crumble over the Lancashire cheese. Toss lightly so the cheese melts a little and serve.

Nutrition
25g Fat 14g Carb 8g Protein

Can't find Lancashire Cheese!

Read about possible substitutes here

From an original idea here

~ enjoy your day ~

You will find a variety of recipe ideas and articles 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

Foods to help improve/increase blood flow and circulation

Jillian Kubala MS RD writes:

"Poor circulation is a common problem caused by a number of conditions. Peripheral artery disease (PAD), diabetes, obesity, smoking and Raynaud’s disease are some of the many causes of poor circulation. Reduced blood flow can cause unpleasant symptoms, such as pain, muscle cramps, numbness, digestive issues and coldness in the hands or feet. In addition to those with poor circulation, athletes and active individuals may want to increase blood flow in order to improve exercise performance and recovery. Although circulatory issues are often treated with medications, eating certain foods can also improve blood flow.

Here are the 14 best foods to optimize blood flow:

1. Cayenne Pepper
2. Pomegranate
3. Onions
4. Cinnamon
5. Garlic
6. Fatty Fish
7. Beets
8. Turmeric
9. Leafy Greens
10. Citrus Fruits
11. Walnuts
12. Tomatoes
13. Berries
14. Ginger

Other Methods:

While incorporating any of these foods into your diet may improve circulation, other lifestyle changes may have a larger impact. 

Here are some other lifestyle modifications that can optimize blood flow:-

• Quit smoking: Smoking is a risk factor for many chronic diseases — such as cancer — and can negatively impact circulation.
• Increase physical activity: Exercise stimulates blood flow and helps improve vasodilation. Plus, regular exercise decreases your risk of heart disease.
• Lose weight: Being overweight or obese negatively impacts blood flow and can lead to dangerous complications, such as plaque build up in your arteries.
• Follow a healthy diet: Instead of simply stocking up on particular foods, try switching to a diet rich in healthy, whole foods — such as vegetables, healthy fats and fibre-rich foods — which can improve circulatory health.
• Stay hydrated: Proper hydration is critical to all aspects of health, including circulation. Dehydration can damage endothelial cells and promote inflammation in your body, restricting blood flow.
• Reduce stress: Research proves that stress levels can significantly impact blood pressure. Manage your stress through yoga, meditation, gardening or spending time in nature.

Summary:

Following a healthy diet, exercising, losing weight, quitting smoking, staying hydrated and reducing stress are natural ways to improve circulation.

The Bottom Line: 

There are many natural ways to improve circulation, including choosing foods that stimulate blood flow. The antioxidants, nitrates, vitamins and other substances contained in the foods above can have a positive impact on your circulation. What’s more, leading a healthy lifestyle, can boost blood flow and overall health."

The above is only a snippet of Jillian's article.
You can read it in full with all related links 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

Cheesy Biscuits ... low in carbs, made with coconut flour

These easy, fluffy, cheesy, Low Carb/Keto Cottage Cheese Biscuits are made with coconut flour and are incredibly delicious, with a perfect soft inside and crusty outside from baking in a cast iron skillet.

Ingredients

Just 2g net carbs per biscuit
2 large eggs room temperature
1/2 cup cottage cheese (4% milk fat)
1 cup mozzarella cheese shredded
1/2 cup coconut flour
1 tbsp baking powder
1/4 tsp salt
1/4 tsp onion powder
1/4 tsp garlic powder

Instructions
1. Preheat oven to 400 degrees F. Add 2 tablespoons of butter to an 8 inch cast iron skillet and place in the oven while it preheats.
2. Place all ingredients into a food processor and process until combined and forms a dough.
3. Use a 1/3 cup measuring cup to measure 6 mounds of dough. Once oven is preheated, remove skillet and place mounds in centre of the skillet, touching one another.
4. Bake in a preheated oven for 13-15 minutes until golden brown. Remove and allow to cool for 10 minutes. I topped with a pat of butter over each roll and added back to the oven to melt butter for just a minute or two. The melted butter on top of a warm biscuit is perfection!
5. Store any leftover biscuits in an airtight container in the fridge for up to 3 days or freeze between pieces of parchment paper in a zip-lock bag or freezer container for up to 3 months. Thaw before reheating. To reheat from fridge, warm in microwave for 30 seconds then slice and toast or simply warm in toaster oven at 325 degrees for 5 minutes.

If you need help with weight/measurement conversion, see here

Can I bake these without a cast iron skillet?
Yes if you don’t have a cast iron skillet, you can bake these low carb biscuits on a parchment paper lined large baking sheet pan or use a silicone mat on a baking sheet pan.

Air Fryer Option
Easy Air Fryer Low Carb/Keto Cheddar Cottage Cheese Biscuits.
See details here

Above image, recipe and more details can be seen here

~ enjoy your September days ~

image from google

You will find a variety of recipe ideas and articles 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

September Birth Flower : The Aster

~ The Aster a symbol of love and wisdom, patience and beauty ~

The month of September has two birth flowers, Asters and morning glories and both bring vibrancy to the garden as summer fades and Autumn/fall arrives. Their bright colours are a welcome sight. The aster, with its late-season blooms, provides nectar and a place of rest for migrating butterflies. This post gives more details about the Aster flower meanings and symbolism, a further post about morning glories will follow shortly.

Aster Meanings and Symbolism

• In Greek, aster means “star,” which is a reference to the star-like appearance of the plant’s flowers.
• In ancient Greek and Roman cultures, the burning of aster leaves was believed to scare away snakes and ward off evil spirits.
• They were considered sacred flowers to the Greek and Roman gods. Greek mythology pinpoints the aster’s beginning from the tears of the goddess Astraea.
• Asters have long been a symbol of love and wisdom, patience and beauty. It has also been associated with faith, friendship, and purity.
• Purple asters are considered a royal colour and a symbol of wisdom, white asters represent innocence, red is a sign of devotion and passion, and pink symbolizes love and kindness.
• Some consider asters to be the zodiac flower for Capricorns.
• The flower is given on 20th wedding anniversaries.

The Aster in History
The stately-looking aster is beloved in gardens and homes. Thomas Jefferson enjoyed the China aster (Callistephus chinensis) in particular, growing it on his Monticello estate. The aster has also been the subject of many great works of art, including those by Claude Monet and Vincent van Gogh. Poet Robert Frost used the aster flower as a symbol of hope in his poem, A Late Walk.

The aster has also been involved in cultural movements. A revolution in Hungary in the aftermath of World War I came to be known as the Aster Revolution, during which supporters of the revolution wore asters in their hats and demonstrated in the streets of Budapest. During World War II, asters were placed ceremonially on the tombs of French soldiers.

The aster plant has been used for various medicinal purposes over the years, too. A tincture made from New England asters (Symphyotrichum novae-angliae) was thought to help with respiratory issues. It was once used to help decrease headache pain and hangovers, and as a treatment for epilepsy.

I hope you found this an interesting read, and as the gardeners among us may know, Asters are easy to grow and require very little attention. They bloom in late summer and early Autumn/fall, just when the final bit of summer colour begins to fade away. Plus, with its late-season blooms, the aster provides nectar and a place of rest for migrating butterflies.
Images on this post from google, words above from here

~ monarch butterfly on aster ~

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

Cauliflower, Leek and Broccoli Cheese Gratin : Side Dish or Main

Just about everything tastes good in a gratin! Cauliflower, leek and broccoli cheese is a satisfying savoury gratin to serve as a side dish or a main course, and it's one of my favourites.

Ingredients

Serves Six
1 large cauliflower, cut into florets
1 head broccoli, cut into florets
50g/1¾oz butter, plus extra for cooking the leeks
baby leeks (approx. 150g/5½oz), sliced
500ml/18fl oz milk
4 tbsp flour
200g/7oz mature cheddar, grated
6 tbsp fresh breadcrumbs
salt and pepper

Method
1. Preheat the oven to 220C/200C Fan/Gas 7.
2. Cook the cauliflower and broccoli in boiling water for 5–6 minutes until just tender. Drain well and tip into a deep baking dish.
3. Melt a knob of butter in a frying pan and fry the leeks for 3–4 minutes, stirring frequently until softened. Arrange them in the dish with the florets.
4. Heat the milk, flour and butter in a saucepan over a medium heat, whisking constantly until the sauce comes to the boil and thickens. Reduce the heat and whisk over a low heat for 1–2 minutes. Remove from the heat, stir in 150g/5½oz of the grated cheese and season to taste.
5. Pour the sauce over the vegetables and sprinkle over the breadcrumbs and the remaining cheese. Bake for 20 minutes or until the top is golden brown and bubbling.
From original idea here

Serving suggestions
Steamed White Fish,
Roast Chicken,
Nut Roast,

~ enjoy your September days ~

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

Sausage, Squash and Apple Traybake Recipe : Try it this Autumn/Fall

This is such a good Autumnal recipe, and one that all ages can enjoy. It's what I would call a favourite family recipe. The grandchildren enjoy sausages, it's not a spicy recipe but a tasty one 😋 and you can choose your favourite sausages to use, if you don't want to use pork ones!

Ingredients

Serves Six
1 small butternut squash, about 750g/1lb 10oz
2 red onions, sliced into rings
2 apples, unpeeled, cored and sliced
12 pork sausages - or sausages of your choice
3 tbsp olive oil
1 tbsp runny honey
1 tsp English mustard
salt and freshly ground black pepper
15g/½oz fresh flatleaf parsley, finely chopped, to garnish (optional)

Method
1. Preheat the oven to 220C/200C Fan/Gas 7.
2. Cut the squash into quarters and leave it unpeeled. Remove the seeds then cut each quarter into 5mm/¼in slices.
3. Place the squash a very large baking tray with the onion, apple and sausages. Drizzle with 1 tablespoon oil and season well with salt and pepper. Roast for 20 minutes.
4. Meanwhile, whisk together the honey, mustard and remaining oil in a small bowl. Drizzle over the sausages and vegetables and turn to coat everything in the dressing.
5. Return to the oven for 10 minutes until the sausages are browned and cooked through and the vegetables are tender. Sprinkle over the parsley, if using, and serve.

Tips

i) If you don’t have a large enough baking tray, spread the ingredients out on two trays so they have space to roast and don’t end up steaming.
ii) Serve with extra greens on the side to bulk this out further.
From an idea seen here

~ wishing you happy Autumn days ~

There are a variety of recipe ideas within this blog, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (more about this here) 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

A Beautiful Dawn . . .

A beautiful dawn over the Jurassic Coast at Lyme Regis, Dorset, UK

image seen here

Surely with a view like this you feel at peace with the world?

Wherever you may live, I wish you a beautiful new day.

All the best Jan

Minestrone Soup . . . with a mix of healthy vegetables

 

Sharing a recipe by Tom Kerridge. He says this minestrone is perfect for filling your family up with healthy vegetables and helping them towards their five-a-day. It freezes well and makes great leftovers.

This meal when served as six portions provides:-

17g protein, 27g carbohydrate (of which 8.5g sugars), 16.5g fat (of which 7g saturates), 6g fibre and 1.7g salt per portion.

Ingredients
Serves 4 - 6
splash olive oil
200g/7oz streaky bacon or lean back-bacon, rind removed, finely chopped
2 large carrots, peeled and roughly chopped
6 celery stalks, trimmed and roughly chopped
6 garlic cloves, thinly sliced
2 onions, roughly chopped
2 potatoes, such as Maris Peer potatoes, roughly chopped
1 tbsp tomato purée
400g tin chopped tomatoes
1 bouquet garni 
0.75 litres/1½ pints reduced-salt vegetable stock
3 courgettes/zucchini, trimmed and roughly chopped
1 large handful soup pasta 
To serve
1 handful fresh flatleaf parsley, leaves finely chopped
100g/3½oz Parmesan Cheese, finely grated

Method
1. Heat the oil in a large saucepan over a medium heat. Add the bacon and fry for 2-3 minutes, or until cooked and starting to brown.

2. Add the carrots, celery, garlic and onions and fry for 4-5 minutes, stirring often. Add the potatoes and fry for 4-5 minutes, stirring occasionally, until softened.

3. Stir in the tomato purée and cook for 1 minute, then add the tomatoes, bouquet garni and stock and bring to the boil. Reduce the heat, then simmer gently for 30 minutes.

4. Add the courgettes and soup pasta and return to the boil. Reduce the heat, cover the pan with the lid, then simmer for 5-8 minutes, or until the pasta is tender. Discard the bouquet garni.

5. To serve, ladle the soup into bowls, then sprinkle over the parsley and Parmesan.

Recipe Tips

1: Soup pasta shapes were created with a variety of soups in mind. They are smaller than your normal pasta allowing them to act as an ingredient in the soup rather than soaking up all the broth.

Read more here

2: As this soup is ideal for using up any odds and ends of pasta you can just place it all in a food bag and bash with a rolling pin until roughly the same size.

3: You can use this recipe as a base for any soup - vegetables that are in season are usually the cheapest and tastiest.

4: A bouquet garni is a bunch of fresh herbs – 1 sprig of rosemary, 1 fresh bay leaf, and 1 sprig of thyme, tied together with cooking string. It can be bought ready-made.

5: Make up a big batch of soup, even if you’re only cooking for yourself – the rest can be chilled in the fridge or frozen in portions for future meals.

6: Step by step video guide for this recipe is here

~ wishing you a happy day ~

image from google

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

Shepherds/Cottage Pie - try it the lower carb way with a cauliflower topping

Did you know: -

There is a difference between "cottage pie" and "shepherd’s pie", and it’s in the meat. Shepherd’s pie should only be named as such if it contains lamb, and "cottage" usually applies to one made with beef.' Of course, there is also 'Shepherdless Pie' a popular vegetarian option - see recipe suggestion here

Well, now there is a lower carb alternative to this popular dish. Have a look at Pascale Naessens' take on this dish, where cauliflower replaces the traditional mashed potato topping. A convenient and comforting all-in-one dinner, which can be enjoyed by all the family, just the two of you, or as individual pies! It's perfect for cooking in advance and freezes well.

Ingredients
Serves Four
1 lb (450g) cauliflower
3 (12 oz/325g) yellow onions
3 (6½ oz/180g) carrots
3 garlic cloves
1½ lbs (650g) ground (minced) beef, lamb or turkey
¼ cup (60ml) olive oil
salt and ground black pepper to taste
9 oz. (260g) cherry tomatoes
Instructions

1. Preheat the oven to 350°F (175°C).
2. Cut the cauliflower into florets. Dice the onions and carrots. Halve the tomatoes.

3. Bring a saucepan of water to a boil. Add the cauliflower, garlic, a generous splash of olive oil, and salt and pepper. Cook until the cauliflower is tender.
4. Heat a little olive oil in a skillet on medium-high heat. Add the onions and carrots and cook until tender.
5. Add the ground (minced) beef and cook, stirring frequently and breaking up the meat, until it is browned. Season with a little salt and pepper.
6. Add the tomatoes. Cook for about three minutes, then transfer to a baking dish.
7. When the cauliflower is tender, drain in a colander and return the pot to medium heat. Add a nice splash of olive oil and briefly sautée the cauliflower florets.
8. Mash the cauliflower, preferably with a potato masher so as to keep a little texture. Add olive oil and mix. The more olive oil you add to the mash, the smoother it will be (see tip). Spoon the cauliflower over the vegetable mixture.
9. Bake for 15 to 20 minutes until the cauliflower topping is browned, then serve.

Recipe Tips
Pascale says - don’t be afraid of olive oil! Looking at the total number of calories or the total fat content is simply not the right way to determine if food is healthy or unhealthy. So don’t skimp on the olive oil—it is flavorful, satisfying and good for you.

Reheating - you can prepare this dish a day in advance and keep it in the refrigerator. Reheat it in the oven for 30 minutes before serving.

~ enjoy your day ~

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