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Tuesday, 7 July 2020

Foods High In Riboflavin (Vitamin B2)


Michael Joseph is a Nutrition Educator and holds a Master's Degree in Nutrition Education, he writes:

"Riboflavin, also known as vitamin B2, is one of the eight B vitamins, and it is an essential vitamin. This article provides a list of foods highest in riboflavin per serving and per 100 grams. For reference, the current daily value for riboflavin is 1.3 mg for adults and children over the age of four.

Liver
Liver is an excellent source of B vitamins, and it is very rich in riboflavin.

Soybeans
Soybeans are a relatively nutritious type of legume that provides a wide range of vitamins and minerals.

Tempeh
Staying with soy-based foods, tempeh is another rich source of riboflavin.

Eggs
Eggs are sometimes referred to as ‘nature’s multivitamin’ because they contain so many different nutrients.




Fish Eggs (Roe)
While fish eggs are relatively uncommon in most people’s diets, they offer a lot of nutritional value.

Atlantic Mackerel
Atlantic mackerel has several benefits compared to other fish. For one thing, the fish is very high in omega-3, and it also has one of the lowest mercury concentrations. Mackerel offers a substantial serving of riboflavin, too, with a typical fillet providing 27% of the daily value.

Greek Yogurt

Greek yogurt is a thick, fermented dairy product with a delicious taste. Nutritionally the yogurt is a good source of protein, calcium, phosphorus, and numerous B vitamins, including riboflavin.

Beef Kidney
Beef kidney is a type of organ meat that is not as popular as it once was. However, kidney is very nutritious, and it contains significant amounts of numerous essential nutrients, including riboflavin.

White Button Mushrooms
Mushrooms are unique in that they are neither animal nor plant foods. In contrast, mushrooms are a class of food on their own: fungi. White button mushrooms are one of the most common fungi in the Western world, and they are also reasonably nutritious. These mushrooms offer B vitamins (including riboflavin) and a good range of minerals for very few calories.

Mussels
Mussels are a type of shellfish with a similar appearance to oysters and clams, and they are very nutrient-dense. In addition to omega-3, protein, and various other nutrients, mussels offer a good amount of riboflavin.

Almonds
Almonds are one of the most nutritious nut varieties, and they offer a broad range of vitamins and minerals. These nuts have a fairly good riboflavin content too, and a typical ounce serving provides 25% of the daily value.




Squid
Squid is a type of seafood, which is high in riboflavin. It is popular in Asia, Hawaii, and the Mediterranean region. 

Ground (minced) Pork
Like most varieties of meat, ground (minced) pork provides a good source of protein, B vitamins, and minerals. Per 4 oz (113g) serving, ground pork offers 18% of the daily value for riboflavin.

Ground (minced) Lamb
Ground (minced) lamb is another meat option that provides large amounts of riboflavin, with a 4-oz (113g) serving offering 18% of the daily value.

Feta Cheese
Feta is a type of fresh cheese usually made from sheep’s milk, and it originates in Greece. On a nutritional basis, feta is an excellent source of protein, B vitamins, and a variety of essential minerals. Feta has a high riboflavin content, with just an ounce serving providing 18% of the daily value.

Salmon
Salmon is one of the most popular types of fish in the world, whether cooked, served raw as sushi, or smoked. This common fish is an excellent source of protein, omega-3, and a wide range of micronutrients. Salmon is also one of the top sources of riboflavin; half a fillet of wild Atlantic salmon offers 58% of the daily value.




Spinach
Spinach is a nutritious leafy green that is among the most nutrient-dense of vegetables. This popular food is the best vegetable source of riboflavin, too, with a 100-gram serving of raw spinach offering 15% of the daily value.

Beef Skirt Steak (Lean)
Beef is a good source of riboflavin, and because B vitamins are not stored in fat, lean meat offers the highest concentrations of the vitamin.

Dried Shiitake Mushrooms

All mushrooms are a good source of riboflavin, and this includes shiitake mushrooms. However, due to the drying process concentrating their nutrients, dried shiitake mushrooms offer the most.

Anchovies
Anchovies are small-sized fish that are available for sale in numerous forms: dried, fresh, and canned. Despite their size, anchovies are packed with essential nutrients, and they provide a wealth of omega-3, protein, B vitamins (including riboflavin), and minerals."

The above is just a snippet of Michael's original article, which can be seen in full with all relevant research links here

Have you any thoughts on the above article? What are your three favourite foods from the list?
Mine are eggs, salmon and feta cheese!

Dear reader, a variety of articles, and recipe ideas, are within this blog, 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. 

All the best Jan

Monday, 6 July 2020

Summer Salad ... full of great ingredients !


I know in July 2020 it is still not easy or even allowed to meet up in larger groups, but when your Covid 19 restrictions allow and your thoughts turn to a summer/early Autumn BBQ or buffet, this salad is an assembly job of gorgeous ingredients – no cooking required. It could be served with lamb kebabs (or other food of your choice), it certainly makes for an impressive feast!

Ingredients
Serves Six
400g black beans, drained
2 large handfuls baby spinach leaves, roughly chopped
500g heritage tomatoes, chopped into large chunks
½ cucumber, halved lengthways, seeds scooped out and sliced on an angle
1 mango, peeled and chopped into chunks
1 large red onion, halved and finely sliced
6-8 radishes, sliced
2 avocados, peeled and sliced
100g feta, crumbled
handful of herbs (reserved from the dressing)
For the dressing
large bunch mint
small bunch coriander
small bunch basil
1 fat green chilli, deseeded and chopped
1 small garlic clove
100ml extra virgin olive oil
2 limes, zested and juiced
2 tbsp white wine vinegar

2 tsp honey

Method
1. Make the dressing by blending all of the ingredients in a food processor (or very finely chop them), saving a few herb leaves for the salad. You can make the dressing up to 24 hrs before serving.
2. Scatter the beans and spinach over a large platter. Arrange the tomatoes, cucumber, mango, onion and radishes on top and gently toss together with your hands. Top the salad with the avocados, feta and herbs, and serve the dressing on the side.

Nutrition Per Serving
Fat 30g Carbs 18g Fibre 7g Protein 8g
From original idea here

So many good ingredients, but you may think there are others that could also be included … what do you think? 

Dear reader you will find a variety of recipe ideas within this blog. 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.

All the best Jan

Sunday, 5 July 2020

This one's for Phil !

This post is for Phil at Another Bird Blog, and bird lovers everywhere. In a recent comment on this post here he wrote "not many birds though!" Well, having seen this wonderful photograph earlier in the week both Eddie and I thought it one to share on a blog post … we only wish we'd taken it!



Isn't it fantastic!

All the best Jan 

Saturday, 4 July 2020

*Havana* feat. Jesse Cook : Saturday Night Music

I'm sure this will have your feet moving, I think it's a great rhythm. I've not come across Jesse Cook before … but I will definitely be listening to more.

Jesse Arnaud Cook is a Canadian guitarist. He is a Juno Award winner, Acoustic Guitar Player's Choice Award silver winner in the Flamenco Category, and a three-time winner of the Canadian Smooth Jazz award for Guitarist of the Year. He has recorded on the EMI, E1 Music and Narada labels and has sold over 1.5 million records worldwide. I do hope you enjoy this.  All the best Jan


Friday, 3 July 2020

Our Thanks To You




This blog first started back in December 2010 … and we are still here … doing our best to post a wide selection of articles.

We enjoy ... presenting articles, news items, thoughts, recipe ideas, photographs, some music and even a cartoon every now and then for all to read. It is a mix which we hope includes something for everyone to read and enjoy!

We firmly believe in the LCHF lifestyle, and how low carb choices can help diabetics.

We would like to to say a big thank you to ALL our readers, and those who do take time to stop and leave a thought or comment, you are appreciated.

Included here are just a few thank you's from the many different countries who use this blog, with some apologies, because we know there are many languages that do not appear here.

THANK YOU to all.

merci, danke, tak, terima kasih, xie xie, grazie, dziekuje, obrigado, spasibo, gracias, tack, tesekkür ederim, do jeh, Дякую, thank you.


Good Luck and Good Health To All 

Jan and Eddie

Thursday, 2 July 2020

Italian Inspiration : Three Lower Carb Recipe Ideas

Today's post has an Italian theme, with three lower carb recipe suggestions which I hope you may try out and enjoy. Perhaps you may like to enjoy an Italian coffee too!

Italian stuffed bell peppers with ground turkey or beef

Ingredients
Serves Four
15g carbs per serving
Stuffed bell peppers
4 red bell peppers, 5-6 oz. each
2 tbsp olive oil
4 oz. (110g) yellow onions, finely chopped
3 garlic cloves, finely chopped
pinch of salt
1 lb (450g) ground turkey or ground beef
¾ tsp salt
¼ tsp ground black pepper
1 tbsp dried basil
7 oz. (200g) crushed tomatoes
3 oz. (75g) baby spinach
7 oz. (200g) fresh mozzarella cheese preferably buffalo, sliced
olive oil, for greasing
For serving

¾ cup (175ml) sour cream
2 tbsp fresh parsley, chopped (optional)
3 oz. (75g) leafy greens

Tip - for that extra touch
Squeeze some lemon juice over top to serve and sprinkle a little sea salt 
Instructions
can be seen here

Caprese Omelette


Ingredients
Serves Two
4g carbs per serving
6 eggs
salt and pepper
1 tbsp chopped fresh basil or dried basil
2 tbsp olive oil
3 oz. (75g) cherry tomatoes cut in halves or tomatoes cut in slices
5 oz. (150g) fresh mozzarella cheese, diced or sliced

Instructions
can be seen here

Italian Baked Cod Fillets

Ingredients 
Serves Four
7g carbs per serving
cooking spray
14 1/2 oz. canned Italian style stewed tomatoes
1/4 tsp onion flakes
1/2 tsp powdered garlic
1/4 tsp dried basil
1/2 tsp dried parsley
1/4 tsp ground oregano
1 tbsp. grated Parmesan cheese
1 lb fresh cod fillets
Instructions
can be seen here 

and just for you dear reader - here is an Italian style café
which meal suggestion may you try first?

è così buono 
Buon appetite

This blog brings a variety of recipe ideas 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.

All the best Jan

Wednesday, 1 July 2020

Welcome to the month of July !



Goodbye June and Hello July ...

About the Month of July
July is the 7th month of the year and has 31 days.

Season (Northern Hemisphere): Summer

Holidays/Events
Canada Day - 1st July
Independence Day - 4th July
Bastille Day - 14th July
National Ice Cream Month
National Blueberry Month
National Hot Dog Month
National Picnic Month

National Pickle Month 

Symbols of July
Birthstone: Ruby
Flower: Larkspur or Water Lily

Zodiac signs: Cancer and Leo 


History
July was originally the month of Quintilis in the Roman calendar. It was the fifth month of the year until January and February were added in 450 BC. It got its original name from the Latin word for fifth. Later the name was changed to Julius in honour of Julius Caesar who was born on July 12.

July in Other Languages
Chinese (Mandarin) - qiyuè
Danish - juli
French - juillet
Italian - luglio
Latin - quintilis
Spanish - julio

Historical Names
Roman: Quintilis
Saxon: Litha
Germanic: Heu-mond (Hay month) 


Fun Facts about July

It is the second summer month after June. 

There are many countries which have their Independence Day during the month of July. These include the United States, Belarus, Venezuela, Argentina, Belgium, the Bahamas, and the Maldives. The national days for France and Canada occur in July as well. 

July is the warmest month in the Northern Hemisphere on average. It is similar to January in the Southern Hemisphere. 

Sometimes the hot, long days of July are called the "dog days of summer". 

It is sometimes called the Hay month because the grass dries out due to a lack of rain and can be made into hay. 

July's birthstone, the ruby, is often associated with contentment, love, passion, and integrity.

The flowers pictured on this post are larkspur and water lily ...

To celebrate the month of July - National Blueberry Month, here are two recipes you may like to try !

Triple Berry Summer Salad : So Delicious
more details here


Blueberry and Cinnamon Omelette : Low Carb
more details here


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

All the best Jan

Tuesday, 30 June 2020

June ... I like your recipes but where did you go ?

Where has June gone? I find it hard to believe that today is the last day of the sixth month - but it is!

I thought for this post I'd have a play on the letters that make up June, and choose a favourite food from each! So starting with:- 

J ... it's got to be jalapeño peppers



delicious in a Jalapeño Popper Chaffle, which are low carb / keto
more details here 


U … is for Upside-Down Low Carb Cake


this recipe uses fresh rhubarb and strawberries, more details here

N ... is for Nutmeg


some may think of nutmeg as the forgotten spice
it's delicious in these Mini Spinach and Cottage Cheese Frittatas
they are low carb and vegetarian, more details here

E ... is for Egg


I enjoyed poached eggs for breakfast today!
Eggs are packed with proteins, vitamins, minerals, healthy fats and various trace nutrients.
However, did you know the way you prepare your eggs can affect their nutrient profile.
more details here


Why not share your favourite choice of J U N E foods in the comments ...

Dear reader, this blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, cartoons, music and recipes!

However, not all the food and recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a
diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Monday, 29 June 2020

Late dinner is worse for your health !


I wonder, what time do you eat dinner? For most of us dinner is our main meal of the day. Eddie and I usually eat our dinner early evening but I know some people enjoy their dinner at lunch time, and many after a busy day at work call their dinner supper … it can get confusing. What made me think of the timing of dinner was an article I recently read, a few snippets of which I've copied below. 

"You’ve undoubtedly heard it many times by now. What you eat matters, and so does when you eat. 

Now, a new study suggests that eating dinner later is worse for your health than eating it earlier. 

This study adds to the body of literature suggesting that if you have a choice between eating later or earlier, choose earlier. Your blood sugar and triglycerides will thank you for it."

The above picture and words in italic are taken from a recent article by Dr Bret Scher at Diet Doctor site, if you'd like to read more, the article is here

All the best Jan

Saturday, 27 June 2020

Grilled Peaches : A Delicious Dessert


Stunning. Simple. Effortless.
Tastes good too!
A celebration of summer.
All of those words perfectly describe this wonderful dessert!

Ingredients
Serves Four
11g carbs per serving
3 ripe peaches
2 tablespoons butter or coconut oil
1 teaspoon ground cinnamon
1 cup (240ml) heavy (double) whipping cream
½ teaspoon vanilla extract
Tips
The peaches may also be served with a generous amount of non-flavoured Greek yogurt.
These grilled peaches adore a hint of vanilla or lime zest!
Recipe instructions
see here 

Cinnamon is a popular spice often associated with baked treats, cereals and smoothies. However, you may not have considered that the teaspoon of cinnamon that you add to your baked treats may be doing you more good than you realized. Studies have shown that cinnamon could assist with boosting brain function, fighting cancer, aiding in digestion, supporting weight loss and fighting diabetes.


wishing you a happy day

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

All the best Jan 

Friday, 26 June 2020

Coping With Type One Diabetes In The Heat : Some Precautions You Can Take

As I wrote yesterday, see here, the UK has been experiencing HOT weather. It reminded me of this post I originally posted in 2018. But what was written then is still very relevant today.

Emma Baird (a type 1 diabetic ) writes:

"
If you’re a type 1, what special precautions do you need to take when the mercury rises? I prepared this handy infographic to help…


Please note—if you have neuropathy (nerve damage) this can affect your ability to sweat and therefore cool down. Go out early in the morning or later in the afternoon if you can, drink water to stay hydrated and exercise in air-conditioned gyms (when Covid 19 restrictions allow)*. Cut down on drinks with caffeine and alcohol, and take care of yourself as best you can."

This and more from Diabetes Diet Blog here

* In June 2020 Gyms are currently closed due to Covid 19.

All the best Jan

Thursday, 25 June 2020

Keep Cool !

Just as forecast our midweek temperatures have been HOT! Up to 32 Celsius has been recorded phew! I must admit I'd rather it be 23 Celsius, but whatever temperature the weather brings we just have to cope as best we can.

Staying hydrated in warmer weather is important, and for me you just can't beat a nice cool drink of water … perhaps with a slice of lemon in it. I keep a jug of cooled water in the fridge, remembering to keep it topped up as necessary.  


Our choice of foods can also help keep us cooler and hydrated. Choices like cucumbers, green peppers, tomatoes, watermelon, strawberries, papaya, grapefruit, butternut squash, cantaloupe and radishes to name a few.

A summer thirst quenching favourite choice could be a watermelon pizza
more details here



Of course, not all foods mentioned above may be liked, or indeed suitable for all, so please bear in mind any food allergies, health conditions and with grapefruit, for example, care should be taken if on certain drugs.

On a personal note I am including cucumbers, peppers, tomatoes, radishes and strawberries in my menu plan, melon is nice too ... how about you?

All the best Jan

Wednesday, 24 June 2020

Cajun Crab Casserole : Low Carb : Keto


This is a tasty and quick-to-make low carb / keto casserole with crab meat and delicious seasonings.

Ingredients

Serves Four
6g carbs per serving
2 tbsp butter, for frying
1 medium yellow onion, finely chopped
5 oz. (150g) celery stalks, finely chopped (optional)
salt and pepper
1¼ cups (300ml) mayonnaise
4 eggs, lightly beaten
16 oz. (450g) canned crab meat, drained
12 oz. (350g) shredded (grated), white cheddar cheese
2 tsp paprika powder
¼ tsp cayenne pepper

For serving
3 oz. / 75g leafy greens
2 tablespoons olive oil

Tips
This casserole is easy to vary by substituting the crab meat for canned tuna,
or other cooked fish like mackerel or salmon. 

If you would like to make this dish even more gourmet, feel free to use parmesan cheese or gruyere,
for some extra wonderful layers of flavour. 

Recipe instructions
can be seen here


"Cajun food" comes from the deepest Southern parts of Louisiana and Mississippi. Like the area it originated from, Cajun flavour is spicy, rich, and really, really good! A lot of people don’t know that the typical Cajun food was developed by extremely poor people. Refugees and farmers used what they had to feed large families. Since Cajun people are so close to the Gulf of Mexico, seafood is a big item in their dishes. Favourites are craw-fish, catfish, crabs, and oysters. This is another example of the Cajun people living with what they had. Seafood was available, as there were a lot of fisherman, and that’s what they had to eat. Cajun spices always consist of three things. Bell pepper, onions and celery are the favourite vegetables to add flavour for the Cajun food. It is referred to as the ‘Holy Trinity.’ A couple of other favourites are cayenne pepper and garlic. Cajuns are fond of their spice, and add it to most dishes that they prepare. 


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

If you are experiencing warm sunny days these salad suggestions may be of interest, see here

All the best Jan

Monday, 22 June 2020

Minced/Ground Beef and Tomato Bake with Cauliflower Topping : Lower Carb


Growing up I can remember enjoying my Dear Mums Shepherds' Pie and Cottage Pie … we usually had them on a Monday using the minced up meat that was left over from the previous day's Sunday Roast Dinner. Back then, I nearly always got the title wrong, because of course what minced/ground meat you use determines whether it's a Shepherds Pie or a Cottage Pie!

As Chef Jamie Oliver says, in his article '10 things you didn’t know about shepherd’s pie'... No.1 is 'Let’s start with a fairly well-known one: 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!


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 … or just the two of you! It's perfect for cooking in advance and freezes well, so you could make individual pies if you'd prefer!

Ingredients:

Serves 4 to 6
10g net carbs per serving
½ cauliflower
2/3 small yellow onions
2/3 carrots (not too large)
9 oz. (250g) cherry tomatoes
3 garlic cloves
14 oz. (400g) minced/ground beef
¼ cup (60ml) olive oil

Recipe instructions:
can be seen here


The humble onion is found in every kitchen, but its curative powers make it an important medicinal plant too. Like garlic, it is a member of the lily family. There can be no doubting the power of the juices contained in onions; anyone who has ever sliced one and shed a tear is only too aware that they hold something special. Quite apart from its medicinal properties the onion is simply delicious. It forms the basis of so many dishes - whether raw, sautéed, baked, steamed or boiled, that it would be difficult to imagine the cuisine of any country without it.
Read more about them here


There are many good recipes around the internet (to suit all tastes), which can so often be 'tweaked' a little to better suit you, and your families tastes. This blog brings a variety of recipe ideas/suggestions, 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.

As always, thank you for reading this post … it's been good to have your company... and do please share your thoughts in the comments section below.

All the best Jan

Sunday, 21 June 2020

Foods To Help Relieve Stress



Jillian Kubala, MS, RD writes:

"If you’re feeling stressed, it’s only natural to seek relief. While occasional bouts of stress are difficult to avoid, chronic stress can take a serious toll on your physical and emotional health. In fact, it may increase your risk of conditions like heart disease and depression. Interestingly, certain foods and beverages may have stress-relieving qualities.

Here are 18 stress-relieving foods and beverages to add to your diet.


Matcha powder
This vibrant green tea powder is popular among health enthusiasts because it’s rich in L-theanine, a non-protein amino acid with powerful stress-relieving properties. 

Swiss chard
Swiss chard is a leafy green vegetable that’s packed with stress-fighting nutrients.

Sweet potatoes
Eating whole, nutrient-rich carb sources like sweet potatoes may help lower levels of the stress hormone cortisol.

Kimchi
Kimchi is a fermented vegetable dish that’s typically made with napa cabbage and daikon, a type of radish. Fermented foods like kimchi are packed with beneficial bacteria called probiotics and high in vitamins, minerals, and antioxidants.

Artichokes
Artichokes are an incredibly concentrated source of fibre and especially rich in prebiotics, a type of fibre that feeds the friendly bacteria in your gut.

Organ meats
Organ meats, which include the heart, liver, and kidneys of animals like cows and chickens, are an excellent source of B vitamins, especially B12, B6, riboflavin, and folate, which are essential for stress control.

Eggs
Eggs are often referred to as nature’s multivitamin because of their impressive nutrient profile. Whole eggs are packed with vitamins, minerals, amino acids, and antioxidants needed for a healthy stress response. 




Shellfish
Shellfish, which include mussels, clams, and oysters, are high in amino acids like taurine, which has been studied for its potential mood-boosting properties.

Acerola cherry powder
Acerola cherries are one of the most concentrated sources of vitamin C. They boast 50–100% more vitamin C than citrus fruits like oranges and lemons.

Fatty fish
Fatty fish like mackerel, herring, salmon, and sardines are incredibly rich in omega-3 fats and vitamin D, nutrients that have been shown to help reduce stress levels and improve mood.

Parsley
Parsley is a nutritious herb that’s packed with antioxidants — compounds that neutralize unstable molecules called free radicals and protect against oxidative stress.

Garlic
Garlic is high in sulphur compounds that help increase levels of glutathione. This antioxidant is part of your body’s first line of defence against stress.




Tahini
Tahini is a rich spread made from sesame seeds, which are an excellent source of the amino acid L-tryptophan a precursor of the mood-regulating neurotransmitters dopamine and serotonin.

Sunflower seeds
Sunflower seeds are a rich source of vitamin E. This fat-soluble vitamin acts as a powerful antioxidant and is essential for mental health. A low intake of this nutrient is associated with altered mood and depression.

Broccoli
Cruciferous vegetables like broccoli are renowned for their health benefits. A diet rich in cruciferous vegetables may lower your risk of certain cancers, heart disease, and mental health disorders like depression. Cruciferous vegetables like broccoli are some of the most concentrated food sources of some nutrients — including magnesium, vitamin C, and folate — that have been proven to combat depressive symptoms.




Chickpeas
Chickpeas are packed with stress-fighting vitamins and minerals, including magnesium, potassium, B vitamins, zinc, selenium, manganese, and copper. These delicious legumes are also rich in L-tryptophan, which your body needs to produce mood-regulating neurotransmitters.

Chamomile tea
Chamomile is a medicinal herb that has been used since ancient times as a natural stress reducer. Its tea and extract have been shown to promote restful sleep and reduce symptoms of anxiety and depression.

Blueberries
Blueberries are associated with a number of health benefits, including improved mood. These berries are high in flavonoid antioxidants that have powerful anti-inflammatory and neuroprotective effects. They may help reduce stress-related inflammation and protect against stress-related cellular damage.

The bottom line
Numerous foods contain nutrients that may help you reduce stress. Matcha powder, fatty fish, kimchi, garlic, chamomile tea, and broccoli are just a few that may help. Try incorporating some of these foods and beverages into your diet to naturally promote stress relief."

The above words are a snippet from Jillian's original article, which can be seen in full with all information and research links here


take time to de-stress and relax with a cuppa


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

All the best Jan

Friday, 19 June 2020

Goat Cheese Burger with courgette/ zucchini fries

If you’re already living the LCHF lifestyle, you will know that courgettes (zucchini) are low in carbs, just 2g. carb per 100g, and they are probably high up on your must buy shopping (or growing) list. They may not pack the nutritional punch of other green vegetables (broccoli, kale etc.) but they do contain significant levels of potassium to control blood pressure and vitamin C to boost your immune system... and yes, they are great to use as fries in this recipe suggestion below.


Enjoy a savoury and tangy burger topped with melty goat cheese. Serve with some crispy zucchini (courgette) fries and a spicy tomato mayo. Just 10g carbs per serving … could be nice for the weekend … or any day! 

Ingredients
Serves Four 
Spicy tomato mayonnaise
1 cup (225ml) mayonnaise
1 tbsp tomato paste
1 pinch cayenne pepper
salt and pepper
Zucchini (Courgette) Fries
1 zucchini (courgette)
11⁄3 cups (175g) almond flour
5½ oz. (150g) grated parmesan cheese
1 tsp onion powder
1 tsp salt
½ tsp pepper
2 eggs
3 tbsp olive oil
Burger
1 oz. (30g) butter or olive oil
2 red onions
1 tbsp red wine vinegar
1½ lbs (650g) ground beef
salt and pepper
4 oz. (110g)
goat cheese
3 oz. (75g) lettuce
Tip
You can make oven baked fries from a variety of vegetables that are low in carbs - for example green asparagus or green beans. Remember, it’s always fun to play with your vegetables!
Instructions
can be seen here


Dear reader, this blog offers a wide variety of articles, studies, recipe and food suggestions - but please note - not all may be suitable for YOU. If you may have any food likes / dislikes, allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan