Luce Dufault - Damn Your Eyes

It's music night and after another hot summer day I'm having a beer or three and enjoying tonight's song
Graham

Mediterranean-style bean salad

Mediterranean-style bean salad, a quick no-cook dish, which can be eaten on it's own or goes nicely with steamed white fish e.g. cod.

Ingredients
Serves Four
290g jar artichoke heart in oil
1 tbsp. sundried tomato paste
1 tsp white wine vinegar
410g can cannellini beans, drained and rinsed
300g small vine tomato, quartered (about 12 in total)
handful Kalamata black olives
2 spring onions (scallions), thinly sliced on the diagonal

200g log soft goat's cheese, crumbled *

Method

1. Drain the jar of artichokes, reserving 3 tbsp. of the oil. Pour the oil into a bowl and stir in the sun-dried tomato paste and vinegar until smooth. Season to taste.

2. Roughly chop the artichokes and tip into a large bowl with the cannellini beans, tomatoes, olives, spring onions and half the goat’s cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Season to taste. Crumble over the remaining goat’s cheese, then serve

* You could use a can of tuna and flake it into the salad instead of the goat’s cheese.

 You could use Feta cheese if preferred 

Nutrition Per Serving

Fat 28g Carbs 16g Protein 13g

From an original recipe here

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

All the best Jan

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

I happened to see this on Diabetes Diet Blog and thought it one to share ...

Emma Baird (a type 1 diabetic ) writes:

"Heavens above—this isn’t a post I’ve needed to write before but the last few weeks of incredible sunshine and heat in Scotland (Scotland! I’ll say it again, Scotland!) necessitates it.
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. 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

All the best Jan

Cheesecake with Blueberries : A Low Carb Summer Delight

This recipe is from Anne Aobadia at Diet Doctor. She says, making a perfect low carb/keto cheesecake is easier than you think. This one is both sugar and gluten-free, yet still tastes great! Enjoy rich and comforting creaminess, topped with juicy fresh blueberries. Yum!

Ingredients:

12 Servings

4g carb per serving
Crust
1¼ cups (300ml) almond flour
2 oz. (50g) butter
2 tablespoons erythritol
½ teaspoon vanilla extract
Filling
11⁄3 lbs (600g) cream cheese
½ cup (125ml) heavy (double) whipping cream or crème fraîche
2 eggs
1 egg yolk
1 tablespoon erythritol (optional)
1 teaspoon lemon, zest
½ teaspoon vanilla extract
2 oz. (50g) fresh blueberries (optional) 

Recipe instructions

are here

Blueberries, not only are they delicious and nutritious but they also have one of the highest antioxidant levels amongst all fruits, vegetables, spices and seasonings.

Blueberries are low in carbs and therefore do not have a significant impact on blood glucose levels, making them a good choice for diabetics.

Blueberries can also be frozen without reducing any of their antioxidant properties or delicate structure. So pick up those on offer in the supermarket and get them in the freezer ... now that's a good idea!

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

On a Beautiful Summers Day ...

there is nothing better than a walk in a garden

admiring the beautiful roses and lovely blue sky

the roses looked so pretty along the wooden arch

a final look before …

afternoon tea, or maybe a gin and tonic?

This sugar free iced tea is nice, see it here

I wonder what drink you may prefer?

All the best Jan

Indian Butter Chicken : With Oven-Baked Cauliflower : Low Carb

This is a low-carb version of 'Indian butter chicken', served with oven-roasted cauliflower, it works out at 7g carb per serving. Wow!

Ingredients:
Serves Six (amend as necessary)
Indian butter chicken
12⁄3 lbs (750g) boneless chicken thighs
¾ cup (175ml) heavy (double) whipping cream
1 tomato
1 yellow onion
2 tbsp. fresh ginger
2 garlic cloves
1 tbsp. tomato paste
1 tbsp. garam masala seasoning
½ tbsp. ground coriander
½ tbsp. chili powder
1 tsp salt
3 oz. (75g) butter or ghee
Oven-baked cauliflower
1 lb (450g) cauliflower
½ tsp turmeric
½ tbsp. coriander seed
½ tsp salt
¼ tsp ground black pepper
2 oz. (50g) butter
Serving
½ cup (125ml) fresh cilantro (optional)

4 tbsp. (60ml) heavy (double) whipping cream (optional)

Instructions

can be seen here

Did you know that "Cauliflower traces its ancestry to the wild cabbage, a plant thought to have originated in ancient Asia Minor, which resembled kale or collards more than the vegetable that we now know it to be.

The cauliflower went through many transformations and reappeared in the Mediterranean region, where it has been an important vegetable in Turkey and Italy since at least 600 B.C.

It gained popularity in France in the mid-16th century and was subsequently cultivated in Northern Europe and the British Isles. The United States, France, Italy, India, and China are countries that produce significant amounts of cauliflower.

Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fibre, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B1, B2, and B3, the minerals potassium and magnesium, and protein."

More great cauliflower information can be found at the Worlds Healthiest Foods site here. 

WHF is a not for profit site of good food information.

The cauliflower is one of the most versatile foods in the 'low carbers 'recipe book. From cauliflower cheese to finely grated as a rice substitute or mash with butter and use as a topping for shepherds and fish pies etc. With minimal carb content and over three times the vitamin C as potatoes, a truly great food.

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

All the best Jan

Mozzarella, Peach and Tomato Salad : A Taste of Summer

The words summer and salad seem to go together so well - so do the ingredients used in this recipe. A colourful peach and mozzarella salad is just perfect for when juicy peaches and tomatoes are at their seasonal best. It is so simple to make, but the fresh summer flavour combination of creamy mozzarella, sweet stone fruit and tangy tomatoes really will impress. For a delicious taste of summer please read on.

Ingredients

Serves Six

4 ripe peaches, halved, stoned and sliced
120g sweet mixed baby tomatoes, halved
2 tomatoes, sliced
15g fresh basil leaves
½ lemon, juiced
3 tbsp. olive oil
250g mozzarella

½ red chilli, deseeded and thinly sliced

Method:
1. Put the peaches and tomatoes in a large bowl. Add half the basil, the lemon juice and 2 tbsp. olive oil; season and toss together. Transfer to a serving plate.
2. Tear the mozzarella over the salad and scatter over the chilli and remaining basil; season. Drizzle with the remaining oil.

Nutrition per serving:

Carbohydrate 7.3g Protein 8.3g Fat 13g

From an original idea here

perhaps sit in the garden and enjoy

(image from google)

All the best Jan

Broccoli Bites : Breaded and Oven Fried : Low Carb

Here's a different idea!
Oven fried Breaded Broccoli Bites are an easy, tasty way to enjoy broccoli.

They can be enjoyed as a low carb snack or side dish

Broccoli has so many nutritional benefits,

and can also help prevent obesity, heart disease, diabetes, and cancer.

Ingredients 

12 medium sized broccoli florets, lightly steamed

⅓ cup almond flour
⅓ raw sunflower seeds, no shell, ground
1 tsp garlic powder
½ sea salt
½ tsp paprika
¼ tsp dried parsley
1 tbsp. parmesan cheese *optional, omit if dairy free
2 eggs, beaten
½ tbsp. butter, melted * omit if dairy free
1 tbsp. avocado oil or olive oil
1 medium to large (1 quart) zippered bag 

Recipe instructions 
can be found here 

Need help with weight/measurement conversion 
see here 

We bring a variety of recipe ideas to 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.

All the best Jan

Doctor Admits KETO is Worst Diet in the world

 
Graham

LCHF : Eat, Enjoy and Feel Good : Birgitta Höglund

Worldwide more and more people are discovering the LCHF lifestyle. Here on the low carb diabetic we enjoy spreading the good news how this lifestyle can help not only diabetics but non diabetics too. If you are a regular reader of this blog you will know we've already featured some lovely recipes by Swedish chef  Birgitta Höglund, see her LCHF raspberry mouse one here. She features on Diet Doctor site and has her own blog here

Birgitta tells me she has a lot of visitors, not only from Europe, but many from the USA who visit her blog, but wherever you may live why not pay her a visit, see link below... 

She is a retired restaurant chef. Health problems with a back injury, a spinal fusion and fibromyalgia made her question her lifestyle and diet. She discovered LCHF and, the rest they say is History! 
Her motto … eat, enjoy and feel good! 

Find out more about Birgitta's story, her blog, recipes and books by using this link here 

Please note we have no commercial interest in promoting Birgitta or her books, we do so because we like her recipes, and find that they fit so well with our Low Carb Higher (Healthy) Fat Lifestyle. 

All the best Jan

Food Companies Can’t Figure Out What We Want to Eat !

Many of us have made changes to our food choices, what we buy, what we eat. Sometimes it is health matters that dictate the change, sometimes it is personal choice. When out shopping we each go out with our shopping list, of course, if you shop online your list is on the computer screen!

Since husband Eddie was diagnosed a Type 2 diabetic many of the foods we eat are pictured below, and he writes about it here

I wonder if your food choices may have changed? Aaron Black writing in the Wall Street Journal says, "Food Companies Can’t Figure Out What Americans Want to Eat". It could be the same in the UK, Canada, France, Sweden, Germany, Australia, and perhaps your own country too! 

"Food shoppers and investors looking at the packaged food aisles of big grocery stores have reached the same conclusion: There is nothing to buy.

The classic consumer food companies—makers of cereals, snacks, soups and condiments—are no longer the staples of pantries or portfolios. Shares of some are down by a third or more over the past year as strategies to boost sales fail, and consumers embrace fresh food and new brands.

Supermarkets are feeling the same pressure. Last year, unit volume of the packaged products sold in the middle aisles fell by 1.7%, according to research firm Nielsen. The only places where there was unit sales growth of groceries were in the outer aisles: fresh meat, produce, and bakery, according to Nielsen.

That is of little consolation to investors, who can’t easily profit from raising grass-fed beef or growing kale. Comparable sales for 10 big, publicly traded food companies have been flat or declined in three of the last four years, according to analysts at Credit Suisse. 

The Food Bust

Packaged food companies have seen a dramatic slowdown. Consumers are shifting toward fresh produce and meat, and away from packaged foods heavy on carbohydrates and sugar"

Read more of Aaron's article here 

All the best Jan

Iyeoka - Simply Falling

It's music night and tonight's song is one I originally posted five years ago, this version has a new video, enjoy
Graham

Vegan power-balls with courgetti and cashew cheese

As regular readers know, this blog brings a variety of articles, studies, thoughts, music and recipes! It is presented in a magazine style - we hope something for everyone. Our main focus is about the Low Carb Higher (Healthy) Fat lifestyle, LCHF for short, and you can read/find out more about that here 

In recent months we have seen that more and more we have regular readers, and followers, who choose to eat vegetarian or vegan.

With that in mind I am passing on this recipe suggestion from "Sainsbury's it's a vegan spaghetti and mushroom power-ball recipe, is totally raw and utterly delicious. This 25-minute recipe uses ready-made courgetti,(or make your own), a tangy no-cook tomato sauce and juicy 'meatballs' made with mushrooms, sundried tomatoes and sticky dates. Top it off with a sprinkling of decadent cashew vegan cheese for an easy pasta dish that's sure to impress …"

This recipe works out at 31.9g carbs per serving so may not/will not be suitable for all!

Ingredients:

Serves Four

For the power-balls
250g pine nuts
30g dried mushrooms, soaked and drained
8 sundried tomatoes, soaked and chopped
4 dates, soaked until softened
7g fresh basil, shredded
2 cloves garlic, roughly chopped
2 tsp dried thyme
2 tsp olive oil
2 x 300g courgetti
For the cashew vegan cheese
75g cashews
1 tsp garlic powder
1½ tsp mustard powder
For the tomato sauce
150g fresh tomatoes, chopped
4 sundried tomatoes, roughly chopped
5 basil leaves
75ml water
2 garlic cloves
1 date, soaked and chopped
1 tbsp. soy sauce

1 tbsp. olive oil 

Method: 
1. Place all the power-ball ingredients together in a food processor with plenty of seasoning and pulse until just combined. If the mixture seems a little dry, add 1-2 tbsp. water. Using wet hands, form 24 balls. Transfer to a plate and refrigerate until needed.

2. Blitz together the cashew cheese ingredients until just finely ground.

3. Blitz the tomato sauce ingredients together with plenty of seasoning. Serve with the courgetti and power-balls and sprinkle over the cashew cheese.

looking for similar courgette/courgetti recipes, here are a couple

Porcini and green lentil Bolognese with courgetti

It's a veggie Bolognese and has heaps of flavour from the porcini mushrooms,

it works out at 5.8 grams of carbohydrate per serving.

So if you are living the LCHF lifestyle this could fit nicely into your meal plans!

see more here

Spinach and ricotta lasagne with courgette pasta

Some say this dish is just "perfect for eating on an evening in springtime", 
The recipe per serving works out at 19.3 g carbs,

if you'd like to know more see here

We bring a variety of recipe ideas to 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.

All the best Jan

Rustic Roast Chicken Soup

If you are experiencing warm summer days, then you may wish to save this recipe for another time! However, for those of you who may be having cooler days, you just might consider making this rustic roast chicken soup … it uses up any leftover chicken you may have and has a garlic cream topping!

Ingredients:

Serves Four

1 tbsp. olive oil
2 onions, chopped
3 medium carrots, chopped
1 tbsp. thyme leaves, roughly chopped
1.4l chicken stock
300g leftover roast chicken, shredded and skin removed
200g frozen peas
3 tbsp. Greek yogurt
1 garlic clove, crushed

squeeze lemon juice

Method:
1. Heat oil in a large heavy-based pan. Add onions, carrots and thyme, then gently fry for 15 mins. Stir in stock, bring to a boil, cover, then simmer for 10 mins.
2. Add the chicken, remove half the mixture, then purée with a stick blender. Tip back into the pan with the rest of the soup, peas and seasoning, then simmer for 5 mins until hot through.
3. Mix the yogurt, garlic and lemon juice, swirl into the soup in bowls, then serve.

Note:

If you want to use a slow cooker, gently fry your onions, carrots and thyme for 15 mins then tip them with the veg into your slow cooker with 1 litre stock. If you're using a chicken carcass, add it now. Cover and cook for 2-3 hours on High until the veg is tender. If you used a carcass remove it now, shredding any remaining chicken from the bones. Stir back into the soup, or add leftover chicken now, plus peas. Cook for 30 mins more. Remove half the mixture and purée with a stick blender, then serve as above.

Nutrition Per Serving:

(without the scones pictured)

Fat 13g  Carbs 18g  Protein 39g

From an original idea here

Where is thyme from?
Part of the mint family, thyme grows in Southern Europe and the Mediterranean. The ancient Greeks loved it for its fragrant aroma and used it as incense.

How do I use thyme?
If it’s fresh thyme, you can use just the leaves, whole sprigs or chop it up. Dried thyme can be used during cooking so the flavour has time to infuse – think pasta sauces, soups and even baking – or sprinkled on top of dishes to give an instant flavour boost. Generally, 1 tsp dried thyme is equal to 1 tbsp. (3 tsp) snipped fresh thyme.

What can I make with thyme?
It’s great for meat marinades and cracking in veggie traybakes. Feeling more adventurous? Use it to liven up grilled fish, homemade pizza, creamy risottos or even cocktails. Plus, it pairs amazingly with lemon and goes great with other Mediterranean herbs like oregano, parsley and rosemary.

How long does thyme keep for?
Fresh thyme lasts for up to a couple of weeks in the fridge, while the dried stuff lasts for two to three years when stored in a cool, dark cupboard. Make sure you keep the lid tightly closed when you’re not using it.

We bring a variety of articles and recipe ideas to 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.

All the best Jan

Cheddar - a classic cheese

"Once cheddar was 'Cheddar', a large, hard-pressed barrel of cheese made by a particular process in the village of Cheddar in Somerset, which is close to deep caves that are perfect for maturing the cheeses.

The slightest variation in milk origin, temperatures used, type of rennet and how much, drainage techniques, salting, size and ageing will all produce different flavours in what seem to be the same cheese. True cheddar’s special difference is based on cheddaring, a process of cutting the curds, stacking these and then turning them by hand as they drained and firmed under their own weight. That plus the flavour of milk made from the grasses of Cheddar Gorge made a unique, easily liked eating and cooking cheese. But no one thought to protect the name or the process, hence cheddar-type cheese are today made all round the world, some good, some awful and very few in the least bit traditional.

Availability
Everywhere, all the time, but what’s available close to you might not be the best.

Choose the best
The only guarantee of tasting cheddar the way it once was and should be is to buy cheese labelled West Country Farmhouse Cheddar, which guarantees it is made with milk only from four counties of South West England. Some of these are still made with unpasteurised milk, which better reflects the grasses and wildflowers of the farms on which the cows were feeding and that gives a notably fuller flavour and sharper finish.

These genuine cheddars will be wrapped in cloth and matured nine months before being sold and often are aged very much longer, as vintage cheddars. If you can, discover when a cheese was made, those made in early spring when grasses are juiciest and tastiest will be especially good.

Even cheeses made in the cheddar-style and with unpasteurised milk are often made with a rennet starter that includes enzymes designed to affect the ultimate flavour, meaning they are sweeter (usually) or more acidic (seeming older) than if they had used traditional rennets. Block cheddars, made by an industrialised process and from pasteurised milk, are cheaper but very often can be very enjoyable cheeses indeed, especially those from New Zealand.

Store it
Like all cheese, cheddar and cheddar-style cheeses should be tightly wrapped so their cut surfaces are protected from the air. Modern cling film is quite the best and the cheese should also be kept cool; if refrigerated it should be brought to room temperature before eating. The worst thing you can do to any cheese is to store it at room temperature or unwrapped; avoid a cheese bell.

Cook it
Cheddar is one of the diner’s and the cook’s best friends. As well as providing a very satisfying snack or sandwich, by itself or with almost anything savoury including pickles and chutney, cheddar accompanies fruit, especially apples and pears, fruity jams in sandwiches, fruit pies, fine wines and beer. It can be cubed into salads, grated onto baked potatoes or into savoury pastry and where would the food writer be without the classic phrase: 'sprinkle with grated cheddar and pop under the grill until bubbling and golden brown.' But never believe that mild cheddar is suitable for cooking, as its flavour simply disappears; if you're cooking with cheddar-style cheese, choose something with real heft to its flavour – you’ll use less and get better results.

Cheddar can provide some of cheese’s greatest taste thrills. So don’t just pick up a pack and hope. Try different styles and ages. There’s bound to be one that’s better than the others for you. But you must taste a real West Country Farmhouse Cheddar and in it sniff farmyards and summery fields, taste acidity and creaminess and finally know what the fuss has been about – for centuries."

Above words and picture from article here

Do you like cheddar? You may have another favourite cheese.

Cheese can be enjoyed with low carb crackers, see recipe here

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 please take these 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

Strawberry Cheesecake ... so hard to resist !

I have always enjoyed cheesecake, and even when living the LCHF lifestyle I still enjoy them, as an occasional cheesecake treat! Here is a lovely no bake strawberry cheesecake recipe you may enjoy. I first came across it back in 2014 when I saw it on Dr Davis Wheat Belly Blog and Melissa at Satisfying Eats Blog - yes the recipe has certainly been passed around - it is a great recipe to share.

Here is the simple and tasty recipe, it only takes a few simple ingredients, and a few minutes, before you can enjoy this cheesecake:

No-bake strawberry cheesecake:
Ingredients
Serves 4
4 ounces cream cheese, softened
¼ cup heavy (double) whipping cream
¼ cup Greek yogurt (or sour cream)
½ teaspoon vanilla extract
Sweetener equivalent to 1/4 cup sugar
6 strawberries, chopped
½ cup chopped pecans

Method
In medium bowl, blend cream cheese at low-speed until smooth. Add cream, yogurt, vanilla and sweetener and blend until thick and smooth. Add strawberries and blend until the strawberries have released some of their juice and coloured the batter pink. Taste for sweetness and adjust if needed.
Divide chopped nuts into each of 4 6-ounce ramekins. Using an ice cream scoop, divide cheesecake batter among ramekins (around 1/3 of a cup). Serve immediately or refrigerate for 1 hour for thicker texture.

So if you are a cheesecake fan or just fancy giving this recipe a try … please do 

If you should need help with measurement equivalents look here 

A variety of recipe ideas are found 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.

All the best Jan

Vanilla Ice Cream : Sugar Free and Low Carb

Nothing says summer like a scoop of creamy, oh-so-delicious ice cream. Make your scoop satisfying, simple, and sugar free with this low carb/keto version! Why not add a few low carb berries, strawberries are nice!

Ingredients:

Two Servings
5g carbs per serving
2 egg yolks
1¼ cups (300ml) heavy (double) whipping cream
½ teaspoon vanilla extract
2 tablespoons erythritol (optional)

2 egg whites

Some Tips!
Instead of vanilla extract, you can also use vanilla powder or vanilla bean. Just split the bean lengthwise, scrape out the pods, and boil with the cream.

Feel free to get creative and add other favourite flavours. Cocoa, liquorice powder, berries, roasted nuts and coconut flakes are all great choices!

See recipe instructions here

Strawberries : Some Health Benefits

Strawberries have a long history and have been enjoyed since the Roman times. Like many other fruits, strawberries make their claim in history as a luxury item enjoyed only by royalty. It has been alleged that newly weds were entitled to strawberries with soured cream as a wedding breakfast, believing them to be an aphrodisiac. Strawberries are an excellent source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium.
Read more about Strawberries here

All the best Jan

Bread Sticks : The Low Carb Way

Did you know that 'regular breadsticks, at 100 grams per serving, amount to 68g total carbs.' If husband Eddie, who is a Type 2 Diabetic ate those his blood sugars would be way too high … so if you are diabetic or like me prefer to eat low carb what do you do?

Easy! There are many low carb bread stick type recipes available and Libby at Ditch The Carbs site has recently published her version. Yes, a keto bread stick for you to enjoy! She says 'If you’ve missed bread sticks for a while then you’re in luck. These gluten-free bread sticks are wonderfully keto and really easy to make! Keep reading to find out why they are less than 1g net carbs per stick!'

Ingredients:

Makes 20

170 g pre shredded/grated mozzarella cheese
85 g almond meal/flour *see recipe notes below
2 tbsp. cream cheese full fat
pinch salt
1 egg medium

Optional Flavours
1 tbsp. garlic crushed
1 tsp dried rosemary 

1 tbsp. parsley fresh or dried

Recipe Notes
Mozzarella dough can also be made by replacing the almond meal/flour with 1/4 cup (4 tbsp.) coconut flour.

See recipe instructions and more here

Low carb grain-free gluten-free broccoli bread sticks

Makes 12-15 breadsticks or one pizza crust

Ingredients:
1 head of broccoli – chopped to make 4 cups
3 tablespoons nutritional yeast (could do some cheese if you would like)
1 tablespoon psyllium husk (can be omitted)
2 whole eggs (could try a flax-gel for replacement)
1/4 teaspoon sea salt
handful of fresh basil
2 tablespoons water
Directions:
Pre-heat oven to 375° F.
Have a baking sheet ready to place bread sticks on.
Remove the some of the broccoli stem. Begin to chop the broccoli into chunks; depending on size broccoli head – you should hopefully get around 4 cups.
Add the chopped broccoli to a food processor or Vitamix and pulse until the texture is similar to rice.
Add in your nutritional yeast, psyllium husk, sea salt, and basil. Pulse till combined.
In a bowl place your pulsed broccoli mixture with your eggs and water. And stir.
Spread dough out evenly over baking sheet– can make as thick or thin as you like.
Bake for about 30-35 minutes or until the crust is golden, crispy on the edges and cooked through the middle.
Remove the crust from the oven. And enjoy. To make vegan with the flax-gel we would suggest adding in some baking powder about 1/2-1 tsp to help lift the bread sticks as the eggs help hold it together but also lift.

Recipe and photograph taken from here

Need help with weight/measurement conversion please see here

You will find a variety of recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these 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

Pork skewers with oregano and orange - served with a Greek salad

These pork skewers are lovely for a summer BBQ (although they can also be cooked on a grill). Flavoured with oregano and orange, and served with a little Greek salad ...Yum! 

Ingredients:

Serves Four
400g (13oz) pork fillet, cubed
3 garlic cloves, crushed
1 tsp dried oregano
1 orange, zested and juiced
325g baby plum tomatoes, halved
½ red onion, sliced into wedges

olive oil, for brushing 

For the Greek salad

50g (2½oz) pitted black olives
80g (3oz) baby spinach
100g (3 1/2oz) feta cheese, crumbled
2 tbsp. olive oil
1 tbsp. red wine vinegar 

Method:

In a bowl, toss the pork with the garlic, oregano, orange zest and juice. Leave to marinate for 10 minutes. 

Thread the pork, tomato halves and onion wedges onto skewers until all the pork is used up (reserve the leftover veg for the salad). Brush with olive oil and barbecue (or grill) for 8-10 minutes, turning once or twice, until cooked through. 

For the salad, combine the olives, spinach, feta and leftover veg. Mix the oil and vinegar, season and drizzle over the salad. Serve with the skewers. 

Nutrition Per Serving 
Carbohydrate 7.2g Protein 27.8g Fat 19g 
From a Tesco recipe here

Oregano

Often used to top your favourite pizza, oregano offers you a range of health benefits you may have never considered. Oregano contains a powerful substance called beta-caryophyllene that helps fight inflammation. This herb is said to benefit people suffering conditions such as osteoporosis and arteriosclerosis. On top of it’s anti-inflammatory properties, antibacterial and antifungal properties can also be added to the list of what makes oregano a top pick. 
Incorporate oregano into your life by:

Sprinkling it on top of your next low carb pizza. You can also add a teaspoon of oregano to your homemade sauce or casserole dish.

A variety of recipe ideas are within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these 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

Wendy McNeill - In Bocca Al Lupo

It's music night and for tonight something a bit different, some old guys on accordion and a quirky singer who's obviously having fun making the video 
Graham

Take These Five For A June Harvest !

Romaine (or Cos) Lettuce

Romaine*, or Cos lettuces as they are also known, have a long, oval head of tightly packed crisp leaves.
Little Gem is a miniature version.
Cos Lettuce is believed to have originated on the Greek Island of Kos.
*In the US there has been serious problems with Romaine Lettuces, read more in this article 'Is it safe to eat romaine lettuce now?' here
See recipe suggestion here

Courgette/Zucchini

A member of the summer squash family, courgettes are harvested when young to ensure a stronger, sweeter flavour. Choose small, firm courgettes and store them in the fridge.
See recipe suggestion here

Watercress

Back in the 1800's, hawkers in London sold bunches of watercress, which were bought and eaten as snacks.
Like its cousin mustard, watercress has a strong smell and a bold peppery taste, as hinted by its Latin name, Nasturtium officinale - Nasturtium means nose twister !
Both the leaves and the stem are edible - just remove (or finely chop) any thicker stems, which can be tough.
See recipe suggestion here

Broccoli

Broccoli is thought to have been introduced to Britain from Italy in the 1700's, when it was sometimes called 'Italian Asparagus'. It's name translates as 'little arms'.
Like kale and cabbage, broccoli is a brassica, and is high in Vitamin C and folic acid. Although the stalks are tough, they are still edible. Best stored in an airtight bag in the fridge.
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Strawberries

These wonderful berries are at their best from now until September.
Store fruit un-washed in the fridge but bring to room temperature before eating to maximise their flavour. Strawberries have the highest Vitamin C content within the berry family.
See recipe suggestion here

Idea for article from Tesco Magazine.
I wonder … have you a favourite among these?

All the best Jan