Chocolate Muffin : Low Carb and Gluten Free Mug Cake

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

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

Ingredients

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

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

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

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

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

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

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

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

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

Read more here

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

~ wishing you a happy day ~

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

All the best Jan

'Avoid food with added preservatives if you can'

'Avoid food with added preservatives if you can'

"A French study of over 100,000 people asked them to record 24 hour food questionnaires at regular intervals. Foods were analysed for preservatives and the results over time compared. People were followed up for over 7 years and the incidence of cancer was compared.

4,226 people developed cancer, mainly breast, prostate, colorectal and other cancers. Higher preservative ingestion was related to increased cancer incidence. The results tend to suggest that people would be likely better off avoiding processed food and make their own minimally processed food.

Food preservatives are extensively used in the modern food industry to inhibit microbial growth and slowing the chemical changes that lead to spoilage. Nitrates and nitrites that are added to processed meats have long been a concern as they are proven to cause cancer in animals. The NutriNet-Santé study showed a modest raise in cancer incidence (1.16) comparing the lowest intakes of various preservatives and the highest intakes.

There has been a recent move towards more natural preservatives eg rosemary extract, and this indeed gave a lower risk of colorectal cancer in the study. Researchers think that higher intake of fruit and vegetables can mitigate the risk of cancer from eating such products as processed meats.

Preservatives offer clear benefits by extending shelf life, lowering food costs, and may be more affordable to many people. The harms could be offset to some extent by setting stricter limits on the use of preservatives, clearer labelling, and listing all additives on these labels. Public health messages already advise limiting alcohol and processed meat, but could go further to include highly processed foods."

h/t Diabetes Diet Blog here

You can see the study referred to above "Intake of food additive preservatives and incidence of cancer: results from the NutriNet-Santé prospective cohort study" on the BMJ research site here

xxx ooooo xxx

CCBYNC 

Important

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

All the best Jan

A Floral Bouquet to wish you a Happy Sunday

 A floral bouquet for all readers, wishing you a Happy Sunday,

and special wishes to all who may be celebrating Mothers Day.

(Here in the UK our Mothers Day was celebrated in March)

All the best Jan

Earth - a beautiful place to live and explore!

This short post was prompted by the many news reports celebrating Sir David Attenborough, now 100, as being the calm, trusted voice of the natural world. Over the years it has been fascinating to watch and listen to him.

image from google

Earth is a beautiful place to live and explore, it has a unique set of characteristics that makes it suitable to support life as we know it, and the population of Earth is over 8 billion people.

Earth is the third planet from the Sun and is the largest of the four terrestrial planets namely Mercury, Venus, Earth, and Mars. Order of the planets from the Sun: Mercury, Venus, Earth, Mars, Jupiter, Saturn, Uranus, Neptune, and Pluto (the dwarf planet).

It is perhaps difficult to comprehend that we are all traveling around the Sun at an average velocity of 107,182 kilometers per hour. And at the same time, we are also spinning with an enormous speed – that could be 1000 miles per hour depending on your position on Earth.

Perhaps it is also interesting to note that more than 95% of Earth’s ocean are still unexplored.

We need to look after our planet for future generations to enjoy.

All the best Jan

Chicken and tarragon omelette ... now that's different!

Who doesn't enjoy an omelette, I know I do, and there are so many wonderful variations to choose from. Take this one for instance! It's chicken and tarragon and so tasty, plus it's low in carbs, high in protein and gluten free ... read on and see what you think.

Ingredients

Serves Two
1 leek, thinly sliced
2 tbsp vegetable or chicken stock
4 tbsp fat-free quark or fat-free natural cottage cheese
1 tbsp finely chopped fresh tarragon
1 cooked chicken breast, skin removed, cut into small dice
low-calorie cooking spray
4 large (free-range) eggs, beaten
salt and freshly ground black pepper
To serve (optional)
4 plum tomatoes, halved
½ cucumber, finely chopped

Method

1. Preheat the oven to 120C/100C Fan/Gas ¼ .
2. Put the leeks and stock in a small saucepan and cover. Cook for 5–6 minutes, or until tender and all the liquids have been absorbed. Season and stir in the quark (or fat-free natural cottage cheese) tarragon and chicken.

3. Spray a 20cm/8in frying pan with low-calorie cooking spray and place over a high heat.
4. Season the beaten eggs, then add half to the pan and cook, pushing the cooked egg into the centre of the pan and allowing the runny egg to flow into its place until no runny egg is left.
5. Spoon half the chicken mixture into the middle of the omelette. Flip one side on top of the chicken, then the other side over to encase the filling. Roll the omelette onto a plate and keep warm while you cook the second one.
6. Meanwhile, toss together the tomatoes and cucumber. Serve the omelettes with the cucumber salad.

Each serving provides 

46g protein, 3g carbohydrates (of which 2g sugars), 17g fat (of which 4.5g saturates), 2g fibre and 0.8g salt.

From original idea seen here

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

All the best Jan

Cucumbers ... how to keep them fresh and crunchy

 

Cucumbers will stay fresh and crunchy for 3 weeks when stored using 1 simple kitchen item

Cucumbers have a high water content of around 96%, which gives these vegetables a crispy texture and fresh taste, perfect for adding to any salad or sandwich like a BLT. Yet it's so disappointing when you reach for a cucumber you've stored in the fridge only to find it slimy.

As cucumbers have a high moisture content, they tend to have a shorter shelf life. When cucumbers have a slimy film or start to get mushy, that's a sign that they've gone bad and should be composted or put in the food recycling bin. One of the best ways to prevent spoilage is with proper storage. Food storage expert Amy from Cross Legacy claims that cucumbers will last longer if you follow a simple task that requires a common kitchen ingredient before putting them in the fridge, just like when you store blueberries or want to keep avocados fresh longer.

Cucumbers come wrapped in plastic, which can trap moisture and cause them to spoil faster.

What's more, they may carry mould spores and bacteria that contribute to cucumbers decaying.

When bringing home a cucumber from the supermarket, it's important to remove it from the plastic wrap.

To ensure their freshness for longer, Amy insisted on always washing your cucumbers properly. To do so, she adds vinegar to the water.

She said: "I use a vinegar wash because vinegar kills off mould spores, E.coli, listeria, and other harmful pathogens.

"When it comes to food safety, it is a good idea to wash produce in a vinegar bath even if it says that it is pre-washed."

For the vinegar solution, use one-quarter cup of 5% distilled white vinegar mixed with 10 cups of cool water.

Then submerge the cucumbers in the vinegar solution - two minutes is enough time.

If they don't fully fit in the bowl, soak one half, then flip them over and soak the other half.

After, lay the washed cucumbers on a clean towel and allow them to air dry completely. Ensuring they are fully dry before storing helps prevent excess moisture build-up, which can lead to mould.

Once dry, Amy recommends keeping the cucumbers in the crisper drawer of your fridge with vegetables, but not fruit. She said: "This method keeps them fresh for about two to three weeks."
Words above from article seen here

Related Post

Health Benefits of Cucumbers - read it here

... and talking about cucumbers

how about enjoying these

Stilton bites using cucumber and red peppers

more details can be seen here

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

All the best Jan

I like these four ... do you?

~ Today, I'm simply sharing four pictures that I like ~

Hey, I can see you!

image seen here

Rowena Robin in her potting shed

image seen here

A Junior Tawny Owl

photo credit - Hang Ross

image seen here

My Pink Pot Plant

I believe it's a Kalanchoe

it was an Easter Gift and it's still doing very well

Do you like these four ... do please share your thoughts

~ Wishing you a happy day ~ 

All the best Jan

'How much fruit and veg we really should be eating every day', a re-post!

Following yesterdays post, 'What to eat for high blood pressure hypertension,' which you can see here 'River' made an interesting comment regarding the advice that said, "If you have high blood pressure, aim to eat at least seven to nine portions of a variety of fruit and vegetables each day, focusing on vegetables." I answered her in the comments section which can be seen here, but it reminded me of this post (originally posted in October 2025) and which I re-post here. Quite a long read but an interesting one ... well I think so! 

"Jamie Oliver is right – this is how much fruit and veg we really should be eating every day

Story by Catherine Norton, Associate Professor Sport & Exercise Nutrition, University of Limerick

Celebrity chef Jamie Oliver has stirred debate by calling the familiar five-a-day message “a lie”. Speaking to the Times, he argued that the real health benefits of fruit and vegetables only start to add up at seven, eight or even 11 portions a day.

He’s not wrong that more is better. Research shows us that the more servings of fruit and veg we eat per day, the more benefits we see to our health. But the story of how five servings became the standard recommendation is one of science meeting pragmatism.

When the five-a-day campaign was launched in the UK and Ireland more than 20 years ago, it was never meant to be the “perfect” target. Instead, it was a compromise – a number that struck a balance between the nutritional evidence and what public health experts thought people might realistically manage. Five portions was judged by researchers and marketeers to be a simple, memorable and achievable slogan – one that wouldn’t scare people off.

Today, five-a-day is one of the most recognisable public health messages – even if most UK adults still fall short of it.

But it may be time for this messaging to change, as a growing body of research shows that higher fruit and vegetable intakes are associated with lower risk of chronic diseases.

A meta-analysis of over 2 million people found that while five portions lowered risk of chronic diseases such as cardiovascular disease and cancer, the greatest benefits were seen at around ten portions of fruit and veg daily. Another UK study found that people eating seven or more portions of fruit and veg each day had a 42% lower risk of death compared to those eating less than one portion.

Excellence rarely comes from doing the bare minimum – and the evidence suggests we should be aiming higher.

Japan has long recommended ten (and more) portions of fruit and vegetables a day. Mediterranean countries, too, traditionally eat diets rich in fresh produce, beans, and legumes. Research suggests that populations that follow these dietary patterns tend to have lower rates of heart disease and longer life expectancy. Similar associations between higher intakes of fruit and vegetables and lower risk of death from any cause are reported in Japan, too.

The research is clear: higher intake of fruits and vegetables everyday brings tangible health benefits. So while five portions is a good starting point, aiming to include more fruits and vegetables into your daily diet will bring even greater health benefits.

What counts as a portion?

But some confusion lies in what a “portion” really means. The World Health Organization defines one portion as about 80g – roughly a handful. That could be an apple, two broccoli spears, three heaped tablespoons of peas or half a tin of beans. When you break it down like this, eight to 11 portions across three meals and snacks becomes less intimidating.

There are also many easy ways to add more fruit and veg every day. For breakfast, try adding berries to your cereal, a banana to your porridge or spinach in your omelette. For lunch, add salad to sandwiches, beans to your soup or extra veg into wraps.

Double up portions at dinner by eating two or three sides of veg, or bulk up sauces and curries with lentils, peppers or mushrooms. Snack smart by reaching for fruit, veggie sticks with hummus or roasted chickpeas instead of crisps.

You should also aim to eat a rainbow of different fruits and vegetables across the week, as variety is associated with even greater health benefits.

There’s a common myth that only fresh fruit and vegetables count. In reality, frozen, tinned (in water or natural juice) and dried all have a place. They can be cheaper, last longer and often retain just as many nutrients as fresh produce.

Juices and smoothies count too – but only as one portion a day because of their sugar content.

The five-a-day message is a starting point, but not the finish line. Anything is better than nothing – and if you’re eating just one or two portions now, getting to three or four is progress.

But the science is clear: more really is better. Jamie Oliver may be ambitious in suggesting 11 portions, but he’s right that aiming higher could bring big health gains."

Words above taken from here, and you can see the original article here

----- xxx oooo xxx -----

Certainly some different views from Jamie Oliver, and on a personal note I do enjoy seeing, and eating, the colours of the rainbow on my plate.
Do please share your thoughts in the comments ...

Related Posts

Do you need to eat fruits and vegetables? - read it here

The Rainbow, so colourful - read it here

Please be aware
That all articles / 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, including medication, you should contact your Doctor/local health care provider.

All the best Jan

'What to eat for high blood pressure (hypertension)'

High blood pressure is very common, especially in older adults. There are usually no symptoms, so you may not realise you have it. Many pharmacies and Doctor Surgeries offer free blood pressure checks ... perhaps something to consider?

Today's article I'm sharing has high blood pressure in mind, and it gives some helpful information on what to eat for this condition. The article is by Jo Williams a Registered nutritionist, and she writes :-

What to eat for high blood pressure (hypertension)

People with high blood pressure have an increased risk of having a heart attack or stroke. High blood pressure means your heart has to work harder to pump the blood around your body. A reading of 140/90mmHg (140 systolic and 90 diastolic) is considered to be hypertension. Ideally, aim for a blood pressure reading below 120/80mmHg. However, everyone's blood pressure will be slightly different. What's considered low or high for you may be normal for someone else. It is important to speak to your GP or healthcare team/provider if you are concerned.

• Fruit and vegetables contain potassium, which may help manage blood pressure by counteracting the effects of too much salt (sodium). If you have high blood pressure, aim to eat at seven to nine portions of a variety of fruit and vegetables each day, focusing on vegetables.
• Dietary sources of magnesium, calcium and folate, such as green leafy vegetables (spinach, kale, Pak Choi and broccoli), wholegrain cereals, nuts and seeds, are essential for blood pressure management.
• There is a link between too much salt in your diet and high blood pressure. The body only needs a very small amount of sodium to function properly, and we eat much more than we need. Minimise your salt intake to 6g or less per day – that's the equivalent to 1 tsp per day.
• The DASH diet (Dietary Approaches to Stop Hypertension) includes low-fat dairy and wholegrains, while avoiding excess meat and sugary foods. It is a proven effective treatment for high blood pressure. See some DASH diet recipes here

Do this

1. Eat at least two servings of fruit or vegetables at each meal.
2. Take regular exercise and if you smoke, quit! If you live in the UK you can visit the NHS website for support to help you quit smoking, link here
3. Schedule time into your day to relax – stress increases the risk of high blood pressure.
4. Limit your salt intake to 6g or less per day.
5. If you are overweight, try to lower your weight into the healthy range. Being physically active plays an important part in this.

For more information about blood pressure, visit the NHS site here

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

All the best Jan

Some words for Sunday ...

 

image seen here

Enjoy your Sunday,

and may the coming week be a good one for you

All the best Jan

May Day / Early Bank Holiday Weekend 2026

Here in the UK we have a three day Bank Holiday Weekend as it's the early May bank holiday weekend, and yesterday was of course the first day of May (May Day) but 'May Day' has a story behind it, you may be wondering what is that story? Read on and discover more ...

May Day is a European festival that dates back nearly a thousand years.

It marks the beginning of summer and is usually celebrated at the beginning of May - halfway between the spring equinox and summer solstice.

It's thought to have been inspired by three older festivals, namely Beltane fires, Walpurgisnacht and Floralia.

People around the UK celebrate May Day in lots of different ways including maypole dancing, Morris dancing and crowning a May Queen.

Some villages in the UK hold fetes where children dance around the maypole

May Day is thought to be a combination of three ancient festivals which can be traced back to Roman times.

But it wasn't until the Medieval period when it became a festival in the British Isles.

People in towns and villages would eat lots of food and dance - traditions that have continued into the modern day.

May Day celebrations, along with other festivities like Christmas, were banned in the 1640s by the Puritans - but King Charles II later brought it back.

The first May Day holiday was established in 1978 and traditions are still going strong in many villages around the UK.

There are lots of superstitions around May Day which date back to the Victorians.

They include waking up before dawn to wash your face in the dew and gathering flowers for your friends to wear.

Villages prepare fetes and parades on floats before eating lots of yummy food.

Often children and adults dance around a maypole on the village green which has ribbons around it. These dances have been passed down from generation to generation.

A May Queen is usually crowned too. A local girl is usually chosen for the role and will lead the May Day celebrations.

People dress up as The Green Man

Some people dress themselves up as The Green Man, also known as Jack-in-the-Green.

The Green Man symbolises the cycle of new growth that happens each spring.

You might also see Morris dancers, people who wear bells on their legs and dance with sticks. Morris dancing is a form of ancient folk Dance in England.

What is Beltane?

This Iron Age Celtic ritual marks the birth of the summer.

Though Beltane has been celebrated for thousands of years, modern celebrations can include acrobatics, drummers, dancers, musicians, witches and spectators.

In the past, fire was once seen as a purifier and healer so farmers would have led their cattle between bonfires to protect them before they were put into the fields for summer.

What is Calan Mai?

Some people in Wales celebrate Calan Mai on 1 May.

Like May Day celebrations, people in some towns and villages will dance, sing and eat to celebrate the coming of summer.

Is May Day linked to International Worker's Day?

Although they're both called May Day, they're not actually related - although it is the reason why we get a May Bank Holiday.

International Worker's Day is also known as Labour Day and is mainly celebrated in places like America, Canada and Australia.

It's a celebration of the achievement of workers and has origins in the eight-hour day movement which stood for eight hours of work, eight hours of rest and eight hours of down-time.

Words and images above taken from article here

... and why not enjoy this meal over the weekend

'Healthy Sausage Casserole' : Packed With Vegetables

"Never thought you’d hear the words ‘healthy sausage casserole’?

Well, here it is. This all-in-one-dish dinner is packed with veggies.

you can use lean sausages or veggie sausages

see recipe/more details here

Dear reader, this blog is presented in a magazine style and you will find a variety of articles, studies, thoughts, photographs, music and recipes! However, not all the recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. 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 May 2026

As we say hello to the new month of May, yes the fifth month of the year, for those who live in the Northern hemisphere, we say goodbye to cooler days and look forward to warmer ones. With spring flowers blooming, birds chirping, many of us find life is starting to seem a little more joyful.

If you’re on the other side of the world, in the southern hemisphere, then it’s a time when summer is gone and the nights are getting colder and darker, warm soups and hearty casseroles may start appearing in menu plans.

But, no matter where in the world you are, I wish you a Happy May.

Three facts about May

The birthstone for May is the emerald. Emeralds typically range from a deep-sea green to a lighter colour. Emeralds are symbols of fertility and rebirth.

May actually has two birth flowers – the Lily-of-the-Valley and the Hawthorn. The Hawthorn flower is a symbol of hope, while the Lily-of-the-Valley represents the return of happiness and sweetness.

May also has two Zodiac signs, Taurus and Gemini. Taurus April 21 to May 20 and Gemini May 21 to June 20. People born under the sign of Taurus are said to be ambitious and smart, yet trustworthy. Those born under the sign of Gemini are said to be passionate, adaptable, and smart.

~ and here is a lovely meal to start the new month ~

Salmon ... with lemony stir fried vegetables

In this salmon stir-fry, the fish is lightly coated in sesame seeds

and served with lemony stir-fried vegetables

for a delicious, quick and healthy dish.

more details here

~ Wishing you a happy May 2026 ~

You will find a variety of articles and recipes 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

Olive oil and lemon juice ... health benefits

(Apparently) "everyone is talking about EVOO – or extra virgin olive oil. The UK’s first ever EVOO bar has opened on Portobello Road, London. Dua Lipa is drizzling it on vanilla ice cream with a pinch of salt, and social media is rife with people taking an olive oil and lemon shot.

Lemons are high in Vitamin C, but the real superstar of the elixir is EVOO. So much more than just a kitchen staple, it is a powerhouse of flavour and health benefits.

But it can be confusing to know what to buy, how to store it and how to use it.  Here is a guide to ‘liquid gold’, from its incredible health benefits, to how long it lasts and whether or not you can actually cook with it.

What does 'extra virgin' in olive oil mean?

Extra virgin is the highest quality grade of olive oil – and it really matters for both flavour and health benefits.

It’s extracted from just-harvested olives and doesn’t use any heat or chemicals as they would both degrade the flavour and strip the oil of its nutrients. It’s why you’ll often see 'cold-pressed' on the bottle, though, to qualify as extra virgin it must be cold-pressed.

It must also have an acidity of less than 0.8 per cent and no defects in taste or smell such as rubbery, musty or rancid notes.

Extra virgin olive oil, or EVOO, has a distinct aroma and flavour which can differ depending on the type of olive used and when it’s picked but in general, it’s grassy, fruity and peppery.

What are the health benefits of EVOO?

Nutritionally, extra virgin olive oil is far superior to refined or 'light' olive oils. It contains high levels of oleic acid (a heart-healthy monounsaturated fat), vitamin E, and polyphenols.

Polyphenols are healthy plant chemicals which act as antioxidants. They’ve been shown to reduce inflammation, improve cholesterol levels, feed our gut microbiome and protect against heart disease and cognitive decline.

EVOO also contains oleocanthal – it gives it that peppery kick at the back of the throat – which has similar anti-inflammatory properties to ibuprofen. As chronic inflammation can underpin many diseases such as cardiovascular disease, neurodegenerative diseases (such as Alzheimer's), cancer and more, reducing it is a good idea.

In contrast, refined olive oils are processed with heat and chemicals, which strips them of not only their flavour, but also beneficial compounds such as polyphenols and vitamins.

Does more expensive mean better quality?

Usually, yes. Because producing extra virgin olive oil is a delicate and time-consuming process, that effort is reflected in the price. It’s cheaper to produce refined olive oils and so they cost less.

For good-quality extra virgin olive oil in the UK, expect to pay around £12 to £25 per litre. Avoid anything under the £10 mark as it’s probably a blend (more on this below), past its best, or not really extra virgin.

Should you buy a blend or a 'single estate'?

A sign of quality in EVOO is it being 'single estate' aka from one place. Many supermarket EVOOs use a blend of olive oil from different countries whereas a 'single estate' oil will be grown, harvested, pressed, and bottled in the same place, meaning quality control is much higher.

Single estate EVOO is often much fresher – which is important for taste and nutrients – with less delay between picking and pressing. The very best EVOO will be pressed as soon as possible after it’s picked.

To identify single estate EVOO, read the label. It should clearly list where it’s from, detailing the farm, not just the country. The producers may have used a blend of different olives on their farm, but this is different to mixing olives from different countries. It should also show a 'harvest date', not a 'best before', which will tell you how fresh it is.

Does the colour denote quality?

No! This is a misconception. While a gorgeous golden-green can look beautiful, it doesn’t mean it’s any better quality that a more muted shade. In fact, the colour of extra virgin olive oil is influenced by factors like the olive variety, harvest time, and even the filtration method – not quality alone.

In professional EVOO tastings, the oil is tried from blue cups so that the judges aren’t swayed by a pretty colour.

Where should you store it?

Heat and light can degrade the quality of EVOO, so it should always be kept in a dark, cool place like a cupboard. Buying it in an opaque bottle, instead if a transparent one is also a good idea.

How long does it last?

Not as long as most people think! Unopened EVOO can last 18 to 24 months from the harvest date, but once opened it should be used within six to 12 weeks for optimal flavour and health benefits. As well as heat and light affecting the quality, so does oxygen – so make sure your oil is tightly sealed between uses.

Can you cook with EVOO?

Yes! It’s a misconception that you can’t. People will talk about the 'smoke point' – the temperature at which an oil starts to visibly smoke and break down – but this isn’t a problem for home cooks. EVOO’s smoke point is 190 to 210°C (normally the better quality, the higher the smoke point) and most everyday cooking – sautéing, roasting, shallow frying – stays well below 200°C, so high-quality EVOO is safe to cook with.

How much should we consume daily for optimal health?

Consuming one to two tablespoons a day of EVOO is consistently linked to 15 to 20 per cent slower mortality risk, especially from cardiovascular and neurodegenerative causes.

Benefits level off around 20 to 25 g per day; higher intakes do not seem to add much extra protection."

lemons, a touch of sunshine in your kitchen - see here

"Daily consumption of olive oil and lemon juice will provide a range of beneficial effects. This mixture can serve as a natural laxative when taken with warm water on a regular basis.

To reap the health benefits of drinking olive oil and lemon juice it’s best to drink this natural remedy first thing in the morning on an empty stomach.

• tablespoon of lemon juice
• tablespoon of pure virgin olive oil
• glass of water

In a tall glass of water, add the juice from half a lemon and two tablespoons of olive oil. Stir in honey to taste if needed. Refrigerate any leftover mixture and drink it the following day.

To increase absorption of nutrients from this mixture, follow with a source of healthy fats such as a spoonful of avocado or almond butter. The key to improving your overall health is through a healthy diet and exercise."

The above taken from here and here

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Extra Virgin Olive Oil : Why Is It The Healthiest Fat On Earth : Read it here

'How To Choose The Best Olive Oil' : Read it here

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PLEASE BE AWARE
Articles within this blog (and any comments) 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. 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 / health care provider.

All the best Jan

Towels - including, what colour are yours, and confused by the lines on towels, here's what they are for!

As regular visitors to this blog know I do like to give a mix of blog posts and todays one is about towels! However, if you are looking for a few recipes ideas, there are some here and here ... 

But do please read on.

As you may have read here ... Monday was laundry/wash day. Amongst the wash were towels which were predominantly blue, but like those in the image above do have a line near the edge. In fact when I put them away I tend to stack them with the lines facing the same way... it just looks neat and tidy.

But! Have you ever wondered why they have lines near the edge, I was a little curious and found out more, which I now share. 

Emma Seymour, the associate director of the Textiles, Paper & Apparel Lab for GH US, explains the real reason for these bath towel lines. She says it's called a "dobby border" and explained why most (though not all) bath towels have them.

Many people assume the line on the towels is purely decorative, or that it's meant to make it easier to see that all your towels are folded and facing the same way when they're stacked in the linen cupboard. But according to Seymour, the lines on bath towels aren't merely decoration. They actually serve to make the towel more durable.

Below Emma Seymour explains exactly why your bath towels have those lines.

What's the purpose of a towel line?

'It's the dobby border, common on many bath towels,' says Seymour. 'It helps the towel keep its shape because it offers more structure than if it was entirely terrycloth. It also helps prevent fraying.'

What is a dobby border?

A dobby border is a woven strip near a towel's ends. It can appear as a single strip or multiple, but it is always located near a towel's edges.

According to Seymour, 'Testers tend to like the look of the border, but most don't comment on it if a towel lacks a dobby border,' meaning it's not a make-or-break feature for most customers.

Do towels need a dobby border?

Not necessarily. A towel without a dobby border will still absorb, as is its primary function. However, it may not have the same durability and longevity as one with a dobby border.

It's about weighing out what's most important to you when shopping. If the price is right, and you like the look of a towel without a dobby border, buy it. There are other factors that contribute to a towel's durability and performance, such as fibre content, fabric weight, construction and more, not just the dobby border. So the towel you select may still go the distance.

Above words and image from article here

Now  ... out of interest what predominant colour are your towels and do they have a dobby border?

Do please share in the comments below.

All the best Jan

Spring Frittata : Gluten Free : Low Carb

 

Spring frittata with asparagus, peas, wild garlic and goats' cheese

Yum, I do enjoy frittatas. How about a deep baked omelette made with whatever’s best in season. I like a combination of veg, herbs and cheese, whether that’s ricotta, goats cheese, Parmesan or mozzarella. Serve simply with a green salad, or as part of a larger meal with some bread, cured meats and cheeses 

Ingredients

Serves 6 - 8

250g/9oz leek, quartered lengthways and finely chopped
2 tbsp olive oil
large bunch of asparagus, sliced into small rounds, tips kept whole
200g/7oz frozen peas
60g/2¼oz wild garlic or spinach
8 (free-range) eggs
4 tbsp double (heavy) cream
35g/1¼oz Parmesan, grated
2 lemons, zest only (though you may like to squeeze a little lemon juice to serve)
butter, for greasing
120g/4½oz soft goats' cheese or ricotta
salt and freshly ground black pepper

To serve (optional)
sprinkle of fresh mint, wild garlic, or dill, to garnish
olive oil, to garnish
squeeze lemon juice

Method
1. Preheat the oven to 220C/200C Fan/Gas 7.
2. In a heavy based frying pan, gently fry the leek in a generous amount of olive oil until softened (you don't want any colour here so keep the temperature fairly low and take your time).
3. Season with salt, then add the asparagus and peas. Cook for a couple of minutes, then turn off the heat. Roughly chop the wild garlic (or a large handful of spinach), add to the pan and stir until it wilts.
4. In a large mixing bowl, mix the eggs, cream and Parmesan. Season generously with salt and pepper and mix really well until thoroughly combined. Then pour into the vegetable mixture from the pan, add the lemon zest and mix together.
5. To bake you need a deep-sided ovenproof pan, that is not too large (about 23cm/9in diameter and 7cm/2¾in deep). A smaller deep frying pan would also work well, as would a deep 20cm/8in or 23cm/9in round cake tin (though you should line the base with baking paper). Butter your chosen dish generously, rubbing the sides and base liberally, this stops the frittata sticking.
6. Pour the frittata mixture into the prepared pan or tin and dot with the goats' cheese or ricotta. Making sure that each slice will have a good chunk of cheese. Bake for around 20–25 minutes, depending on your oven and thickness of pan this will vary. To test, pull it out of the oven and give the pan a wobble, you can easily tell if its still liquid or not, it should be set but with a slight wobble (don’t cook until it's set like a rock).
7. Remove from the oven and leave to cool for 10 minutes in the pan. Turn out by flipping onto a chopping board, then again flip onto a plate, to have it cheese side up.
8. Serve as it is or with a sprinkle of fresh mint, wild garlic, or dill. Finish with a drizzle of olive oil, squeeze of lemon and crack of black pepper. Enjoy!

Each serving provides

14.4g protein, 4.4g carbohydrate (of which 3.1g sugars), 14.2g fat (of which 5.6g saturates), 2.7g fibre and 0.53g salt.

Recipe tips

i) Frittatas are as delicious hot and melting from the oven as they are cold on a long walk. You can make them throughout the year, pumpkin in winter, tomato and courgette in summer and in spring you have a wealth of options. I think once you get the very simple technique, it’s a great recipe to play with and use up whatever veg and cheese you have available.
ii) If you are using spinach instead of wild garlic, another herb is great here. You could add a handful of chopped fresh dill, some mint, even both together... and how about baking frittata’s with sage leaves brushed with olive oil on top.

From idea seen here

For readers who may like a Vegan Frittata ... have a look here

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

All the best Jan

Wash Day Blues ... it's laundry day !

It's Monday Again, and I have those Wash Day Blues, no, I don't really ... but can you believe Monday comes around again? Growing up in the 50's it was always the traditional wash day, and come rain or shine the washing would be done. My dear mum originally had a washer board and a hand-mangle (I think they were called) before the more modern washing machines were available. I can remember she would use a blue bag which was meant to bring out the whiteness of your tea towels, shirts, bed linen etc. - not sure if this were true, but she always used them.

I thought I'd share a poem, hope you enjoy it.

Wash Day Blues

We all get those wash days blues

Ironing clothes and washing shoes

I wish that I could iron quicker

Baggy shorts and blooming knickers

When you think you’re near the end

In comes your son and his best friend

He grabs the shirt that you just done

And just discard the other one

The hair on your neck begin to raise

And a few choice words were put in place

The door slams as he goes out

I’m sure he is off to sit and pout

I know the shirt must be worn some day

But at least wait till I put it away

Hours pass the ironing done

Sitting relaxing just for once

Peace and calm is all around

When I hear the door handles clicking sound

In comes my son and sits right down

Then he murmured a little sound

I love you mum you work so hard

Ironing clothes to brushing the yard

Never mind son I love you to

We will put it down to the wash day blues

Poem Above By Jim O'Donnell

Now, I do have some laundry/washing to do ... so I'd better get on with the Monday wash! LOL! Of course these days it is no hardship, in fact perhaps the ironing is more of a chore than the washing - what do you think?

One important point! I always reward myself with a cuppa! Can I make you one? Would you prefer tea or coffee … ah, yes, I also have some chocolate chip (low carb) cookie biscuits.

only 2 net carbs per cookie biscuit for this low carb version of chocolate chip cookies,

you may like to give this recipe a try, more details here

~ Wishing you a happy Monday ~

All the best Jan