Please check out our website www.lowcarbdiabetic.co.uk We created and maintain this site without any help from anyone else. In doing so, we do not receive direct or indirect funding from anyone. We do not accept money or favours to manipulate the evidence in any way. Please visit our Low Carb food and recipe blog www.lowcarbdietsandrecipes.blogspot.com
The picture above shows what Americans know as "rutabaga". The Scottish call it "neeps" and serve it with haggis. I know it as swede, a fairly recent root vegetable, which is thought to have originated around the 17th century in Bohemia. In 1620 a Swiss botanist described the root vegetable, believed to be a hybrid of the cabbage and the turnip. By 1664 it was growing in England. A good source of vitamin C, fibre, folate and potassium. It's low in calories.
Wash then peel thoroughly to remove the thick outer skin. Swede / Rutabaga can be prepared and served in any of the methods used for potatoes. Swede can be added to soups, stews and casseroles. Use mashed swede instead of mashed potato it has a slightly sweet taste. Swede can also be made into fritters, rosti's and pancakes. Collins Gem states 2.3 grams of carb per 100 grams. It doesn't spike blood sugar numbers like a potato may. Swede is just great, try it and see.
Oven-baked swede /rutabaga wedges
Swede/Rutabaga is just great for Autumn (Fall) and Winter meals
15 oz. (450g) swede / rutabaga 4 tbsp. (60ml) olive oil 1 tsp chili powder or paprika powder
As regular readers know, this blog brings a variety of articles, studies, thoughts, photographs, 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. So with that in mind I am passing on this recipe suggestion … it's for a 'Coconut Curry Lentil Soup' and is from Angela at Vegangela blog.
She says 'it's fragrant with just the right amount of spice, and she, actually used a whole teaspoon of red chili flakes the first time she made it, making it just hot enough to make noses tingle a little bit while eating it. In the recipe below she halved the amount, but says feel free to kick it up a notch if you like things on the spicier side.'
1 tbsp. coconut oil (or olive oil) 1 large onion, chopped 2 cloves garlic, minced 1 tbsp. fresh ginger, minced 2 tbsp. tomato paste (or ketchup) 2 tbsp. curry powder ½ tsp hot red pepper flakes 4 cups vegetable broth 1 400ml can coconut milk 1 400g can diced tomatoes 1.5 cups dry red lentils 2-3 handfuls of chopped kale or spinach salt and pepper, to taste
Another tasty recipe suggestion (with 13 carbs per serving) is 'Vegan Style Kale and Spinach Soup' please see it here
Readers please remember, 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.
"Alzheimer’s disease is perhaps the most feared diagnosis for all patients and their families. It doesn’t claim as many lives as heart disease or cancer, but its devastating effect on the lives of loved ones is immeasurable. For some, it is a fear worse than death.
Unfortunately, the data surrounding Alzheimer’s is not encouraging. The Centers for Disease Control (CDC) released its estimate for the progression of Alzheimer’s Disease (AD) from 2015-2060. As of 2014, five million Americans, or 1.6% of all Americans, suffered from AD. The CDC predicts this number will increase to 13.9 million by 2060.
Why will there be such a marked increase? One reason is simply the aging population. The other, however, is the explosion of chronic diseases such as diabetes (DM), insulin resistance (IR), and obesity, which may all play a role in the development of AD. In fact, an emerging name for AD is “Type III Diabetes.”
Although that sounds discouraging, having AD related to insulin resistance and DM may turn out to be a good thing. After all, we are now learning that IR and DM are completely reversible. They are no longer the lifelong incurable diagnoses they were once thought to be. Interestingly, that is the same way we have always thought of AD. All too often doctors have said, “There is no good way to treat it or prevent it. Once you have it, it’s too late.” For that reason, some physicians even recommend against risk factor screening (i.e. with ApoE genetic testing), arguing “There is nothing to do to prevent it, so why would you want to know if you are at higher risk?”
Instead, the path to AD prevention and treatment may be the same as it is for DM, IR and obesity — low-carb nutrition, combined with an overall healthy lifestyle of regular physical activity, consistent sleep, stress management and other healthy practices.
We hope to lead the way as you transform your health — and avoid an Alzheimer’s diagnosis down the line — with satisfying low-carb food.
1 ½ teaspoons oil 2 cups cubed butternut squash (cut into small bite-sized cubes) 1 ½ oz. prosciutto, thinly sliced and chopped 1 cup chopped fresh spinach 8 large eggs 1/3 cup non-fat plain Greek yogurt (like Fage) 1/4 teaspoon salt, to taste (plus a sprinkle more for the squash) ¼ teaspoon black pepper (plus a sprinkle more for the squash) ½ teaspoon dried rubbed sage ½ teaspoon dried thyme 2 oz. Parmesan cheese, finely shredded/grated
Directions: 1. Pre-heat your oven to 350º F 180º C gas mark 4-moderate. 2. Bring the oil to medium heat in an 8”-10” oven-safe non-stick skillet/frying pan over medium heat. Add the cubed butternut squash and stir to coat. Sprinkle with a bit of salt and pepper to taste. Cook, stirring regularly, for 6 minutes. Add the chopped prosciutto and stir together. Continue to cook for an additional 2 minutes. Add the chopped spinach and stir. Cook for 2 more minutes, stirring a few times, until the squash is softened and a bit browned and the spinach is wilted. 3. While the squash is cooking, break the eggs into a large mixing bowl and whisk together until just combined. Add the yogurt, salt, black pepper, sage, thyme and shredded/grated parmesan and stir together until mixed.
4. When the squash, prosciutto and spinach are cooked, transfer them into the bowl containing the egg mixture and stir together. Spray the skillet/frying pan you used liberally with cooking spray and then pour the egg mixture into the skillet. Cook on a burner set to medium heat for 5-7 minutes until the very outside edge of the frittata starts to turn opaque/look cooked. Transfer the skillet into the oven and cook for 15-17 minutes until the centre is set. Let cool for 5 minutes, then slice into 6 slices and serve.
For help with weight/measurement conversion see here
Although a fruit, butternut squash is used as a vegetable that can be roasted, toasted, pureed for soups, mashed and used in casseroles.
In Australia it is regarded as a pumpkin, and is used interchangeably with other types of pumpkin.
Butternut squash finds common use in South Africa. It is often prepared as soup or grilled whole. Grilled butternut is typically seasoned with spices such as nutmeg and cinnamon, or stuffed ... for example spinach and feta before wrapped in foil and then grilled. The grilled butternut is often served as a side dish to braais (barbecues) and the soup as a starter dish.
It is a good source of fibre, vitamin C, manganese, magnesium and potassium. It is also an excellent source of Vitamin A and Vitamin E.
Preparation: The fruit is prepared by removing the skin, stalk, and seeds, which are not usually eaten or cooked. However, the seeds are edible, either raw or roasted, and the skin is also edible and softens when roasted. One of the most common ways to prepare butternut squash is roasting. To do this, the squash is cut in half lengthwise, lightly brushed with cooking oil, and placed cut side down on a baking sheet. It is then baked for 45 minutes or until it is softened. Once roasted, it can be eaten in a variety of ways.
You will find a variety of articles and recipe ideas within this blog. It is important to note, not all may be suitable for you. If you 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
Last night down here on the South Coast the temperature dipped to around 5 degrees Celsius, but the Sun rose to reveal a truly stunning late September day. With the start of Autumn and knowing the nights will soon be closing in, Jan and myself headed for The New Forest equipped with a picnic basket and camera. We live within a mile or so of the Forest and a couple of miles from the coast, and we are determined to not take our good fortune for granted.
Approximately 15 million people visit The New Forest every year, today we had the place pretty much to ourselves. At our picnic spot it was totally silent other than the sound of birds, and far away from the madding crowd, a day to remember.
"The New Forest is one of the largest remaining tracts of unenclosed pasture land, heathland and forest in the south-east of England. It was proclaimed a royal forest by William the Conqueror, featuring in the Domesday Book. Pre-existing rights of common pasture are still recognised today, being enforced by official verderers. In the 18th century, The New Forest became a source of timber for the Royal Navy. It remains a habitat for many rare birds and mammals." From Wikipedia
Following on from the article Graham posted here, I thought these words, pictures and recipe suggestion, which I first posted back in 2014 would make a good post today!
Ingredients: 250 grams of diced braising steak A handful of shallots A handful of button mushrooms 50 grams of smoked bacon lardons 1 teaspoon of mixed dried herbs 1 bay leaf (optional) 2 beef stock cubes 1 large glass of red wine Salt and pepper to taste
1 table spoon of olive oil
Heat the oil (to medium heat) in a frying pan.
Add the shallots and mushrooms, fry/saute until golden brown, Remove from pan into oven proof casserole dish.
Add bacon lardons to pan and cook until they are lightly browned, add to casserole dish.
Finally put diced beef into frying pan and lightly brown each side of cubed beef then put into casserole dish.
Make up the beef stock to approx. half to three quarters of a pint, but the red wine should make up about half of the liquid.Bring to a gentle simmer in the frying pan and add the mixed herbs, salt and pepper to taste.
Pour over the ingredients in the casserole dish, add your bay leaf (optional). Cover and cook for approx. two to two and a half hours at Regulo 4 Electric 180 stirring after the first hour. Serve with steamed broccoli and white cabbage or vegetables of your choice. Delicious, very easy to make and very low carb... Did you know that broccoli is just brimming with good nutrients, see here "A recent study of children and teens in the U.S. has shown that individuals in these age groups depend on their intake of beef for the following key nutrients and in the following amounts.
Vitamin B12: beef provides 14-21% of this B vitamin to U.S. children and teenagers Zinc: 13-19% of this mineral is provided by beef to these age groups Vitamin B3: U.S. children and teens receive 6-10% of their vitamin B3 from beef Vitamin B6: 5-8% of this vitamin is provided by beef to these age groups Iron: up to 8% of dietary iron is provided to these age groups by beef"
These words and more great beef information can be found at the Worlds Healthiest Foods site here. WHF is a not for profit goldmine of great food information.
Dear reader, you will find a variety of articles and recipes 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.
I'm a cardiologist — and I encourage patients to eat red meat.
This advice defies conventional wisdom. For decades, nutritionists and physicians have urged people to limit consumption of red meat and other fatty foods, which were thought to cause heart disease.
But new studies debunk this conventional wisdom. Indeed, it now looks like low-quality carbohydrates — not saturated fats — are driving America's heart disease epidemic. It's time to stop demonizing steak.
The medical community frowns upon the kinds of saturated fats found in meat, dairy and coconut oil. The American Heart Association recommends avoiding red meat — and if people insist on eating it, they should “select the leanest cuts available.” Federal nutritional guidelines suggest that less than 10 percent of one's daily calories come from saturated fats, while the AHA recommends even less.
These recommendations have never been supported by rigorous research. The idea that saturated fats cause heart disease stems from decades-old observational studies. Researchers asked participants to complete lengthy questionnaires about their eating habits and then tracked their health over time.
Researchers noticed that people who ate lots of saturated fats were more likely to contract heart disease. They concluded that meat and dairy were the root of all our chronic diseases, especially heart disease. Yet subsequent researchers found that in many cases, scientists cherry-picked data to support that conclusion.
More importantly, these kinds of observational claims are weak science. In 2011, a comprehensive analysis of 52 separate claims made in observational studies concluded that none — that's right, zero — could be confirmed in a clinical trial — a more rigorous type of science.
Observational studies can only show correlation, not prove causation. Vegetarians, for example, have lower rates of heart disease. Is this due to their meatless diet? Or because they smoke less and exercise more regularly than people who eat large amounts of meat? Observational studies cannot sort out these kinds of issues.
Consider how the American diet has evolved. The most recent government data reveals that from 1970 to 2014, the availability of red meat fell 28 percent. Whole milk availability declined 79 percent. And animal fats — like butter and lard — dropped 27 percent.
If saturated fats were truly unhealthy, then obesity, diabetes and heart disease rates should have plummeted alongside this drop in saturated fat consumption.
Instead, disease rates have skyrocketed — largely because Americans replaced saturated fats with carbohydrate-rich grains. From 1970 to 2014, grain availability surged 28 percent. The body converts these carbohydrates to glucose, thereby raising blood sugar levels which — over time — can contribute to obesity, diabetes and heart disease.
While this is observational data, it’s not alone in contradicting government recommendations.
Even more revealing is a recent controlled clinical study on people with Type 2 diabetes conducted with high-quality evidence. Researchers from Indiana University found that minimizing carbohydrates while encouraging fat — including saturated fat — actually reversed diabetes in 60 percent of patients after 1 year. The diet also reduced inflammation and triglycerides, and increased HDL — so-called good cholesterol — all strong indicators of improving cardiac and metabolic health.
Additional research points specifically to the potential benefits of eating red meat while decreasing carbs. Two studies led by researchers at the University of Western Australia found that substituting carbohydrate-rich foods with red meat reduced inflammation and blood pressure.
Medical experts have long dispensed unproven advice about meat. But newer, better research indicates that red meat and saturated fats aren't harmful when combined with a lower carbohydrate diet.
So if you're looking to safeguard your heart, fire up the grill and cook that burger — but skip the bun and the pasta salad.
We do enjoy vegetables … and this colourful and hearty vegetarian supper dish is just tasty, and so right for Autumn (Fall). Another plus is that it's made in one roasting tin, so saves on the washing up! LOL!
Serves - 4 as a side dish or, 2 as a main dish
1 large butternut squash (about 600-700g/1lb 5oz - 1lb 9oz in weight) 1 medium red onion 6 tbsp. olive oil 1 large sprig fresh sage 1 large courgette (zucchini) 1 tbsp. balsamic or sherry vinegar
1. Preheat the oven to fan180C/conventional 200C/ gas 6. Using a sharp knife, cut the squash in half and scoop out the seeds. Cut the halves into smaller pieces so you can peel them more easily. Chop the flesh into big bite-sized pieces – they don’t have to be neat.
2. Halve the onion and trim the root end leaving a little on to hold the segments together. Peel and then cut each half into four wedges. Scatter the squash and onion in a large roasting tin so they have plenty of room to roast, drizzle over 5 tbsp. of the oil and toss together. Strip the sage leaves from the stem and roughly chop – you should have about 2 tbsps. Scatter over the vegetables and season. Roast for 20 minutes, stirring once halfway through.
3. Meanwhile, slice the courgette thickly and toss with the remaining oil. Remove the roasting tin from the oven and push the partly cooked squash and onion to the side. Put the courgette slices flat on the base and season. Roast for a further 10 minutes, until all the vegetables are tender.
4. Remove tin from the oven, sprinkle the vinegar over the vegetables and toss. Crumble over the Lancashire cheese. Toss lightly so the cheese melts a little and serve.
The colour of downy sage leaves and their flavour varies but, in essence, sage is a very strongly aromatic and slightly bitter herb that can withstand long cooking times without losing its flavour. The strong flavour of sage means that a little goes a long way, especially if you're using dried leaves, so use sparingly. Sage goes well with pork, beef, duck and chicken recipes, and fatty meats in particular. In Italy it is commonly chopped, mixed with melted butter and served stirred into pasta or gnocchi. Fry sage leaves with liver or kidneys, or try dipping them into a light batter and deep-frying - they can be used to garnish dishes or eaten as a snack. Words and picture about sage taken from here
There's nothing very beautiful and nothing very gay About the rush of faces in the town by day But a light tan cow in a pale green mead That is very beautiful, beautiful indeed And the soft March wind and the low March mist Are better than kisses in a dark street kissed The fragrance of the forest when it wakes at dawn The fragrance of a trim green village lawn The hearing of the murmur of the rain at play These things are beautiful, beautiful as day And I shan’t stand waiting for love or scorn When the feast is laid for a day new-born Oh, better let the little things I loved when little Return when the heart finds the great things brittle And better is a temple made of bark and thong Than a tall stone temple that may stand too long
Orrick Johns 1887 – 1946
I found this on the internet, it fits in with how I am thinking these days. The world has been going in a direction I do not like, for some time, and I am going back. Back to a time when I was blissfully ignorant. In recent years I have spent too much time on the internet. I have seen things I wish I had not seen, heard things I wish I hadn't. I have seen a side of human nature I did not know existed for much of my life.
Can we go back in time, can we go back and live an uncomplicated life? Is shying away from the failing fake news newspapers and thoroughly corrupt main stream media a sign of weakness, or walking away from reality? Right now I have had all the reality I want for a while. I'm going back to the time, when I was too busy trying to create something of value, if only to me, family or friends.
Some say I look back with rose tinted glasses, that may be, but looking forward fills me with apprehension. Not for me you understand, but for our kids and grandchildren.
So, enough of the gloom and doom, and I will start paying more attention to Jan's advice, who has said countless times to me "why do you read so much stuff that depresses you" why indeed.
"I have been a doctor for over 20 years. I can tell I never heard it in medical school, residency or fellowship, and I have never heard a colleague use it. Why is that?
Our medical culture is far too focused on prescribing medications to temper our symptoms or make our lab numbers look better. The result is we frequently fail to see if the medication actually helps us achieve better heath.
A recent article in express.co.uk gives us hope that we are starting to change this.
The article explains how hundreds of primary care doctors in the UK are joining forces to publicly emphasize the importance of lifestyle changes over drug prescriptions. A movement like this cannot come soon enough.
In the U.S., for instance, it is estimated that 60% of the adult population takes a prescription drug, and 15% take more than five. This is despite the fact that nutrition and exercise are equally or more effective than drugs for treating common conditions such as depression and hypertension.
An even bigger example is the prescription of statins for lowering cholesterol. The UK study cited 11 million prescriptions in 2007 increasing to 37 million in 2017 for atorvastatin alone. This is despite the fact that treating 217 people for five years with a statin prevents only one heart attack.
Said another way, 216 of those taking statins did not benefit, yet still had the potential for side effects and had the cost and inconvenience of taking the drug. Based on those numbers, it is long overdue for us to reevaluate our statin use. And just to show no drug is completely safe, even aspirin is more complicated than we thought. Recent studies in NEJM showed aspirin has no overall benefit for primary prevention in those with diabetes, and two studies showed no benefit for those over age 70.
What can we make of all this? It is encouraging that groups of doctors are speaking out in favor of lifestyle, not drugs, as first line treatment. Combined with the growing body of evidence that low carb diets can reverse type II diabetes, the movement for fewer prescriptions allows doctors to focus on what really works- nutrition, physical activity, sleep hygiene, stress management, and other essential healthy lifestyle practices.
Next time you see your doctor, ask them when the last time was they used the word “deprescribe.” Hopefully, just by asking the question, you will help your doctor use that word more often in the future. That’s a movement I can support!
You will find a variety of articles and recipes 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.
What a difference a few days make in the UK regarding the weather. On Monday glorious warm sunny weather, and by Wednesday, cold, windy and raining. Jan has said on previous posts, we retired at the end of last year. We are determined to use the time we have left, getting out and about, whatever the weather, as much as possible.
Some of our favourite pastimes, involves mooching about sites and places of interest, loafing about in junk and book shops, and taking a few photographs as souvenirs, a sort of photographic diary. I intend to post at various intervals, details of our travels in the UK, I hope you will find something of interest.
Did you know that a Pound cake is a classic American plain cake similar to an English sponge but with a slightly denser texture. However, this Lemon Coconut Pound Cake I share here is made entirely grain free, sugar free, gluten free and low carb! It's a recipe suggestion from Brenda at Sugar Free Mom blog.
2 cups coconut flour 1 cup unsweetened shredded coconut 1 cup Swerve sweetener 1 1/2 teaspoon baking powder 1/2 teaspoon cinnamon 1/2 teaspoon salt 8 eggs 1 cup butter room temperature 1 cup sour cream 1 1/2 cups heavy (double) cream 3 teaspoons lemon zest 1 tablespoon vanilla extract 1 teaspoon coconut liquid stevia or lemon liquid stevia
optional topping: unsweetened coconut flakes
If you are not a fan of coconut you can make this pound cake more lemony with some adjustments …
Brenda explains more, plus the directions for cooking, here
If you would like help with weight/measurement conversion, please see here
Oh yes! The kettle is on …
You will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
Jan and myself had a drive up to Barton-On-Sea Hampshire on Monday afternoon. As you can see it was the most glorious September day.The Barton Cliffs, when weather conditions permit, are a favourite place for Para Gliders. We sat on the grass enjoying the late summer sun, and were treated to a wonderful and colourful flying display. One thing we agreed on, we are far too old, and well past the time, we want to jump off a cliff for kicks. Eddie
Click on images to enlarge
The Cliffs at Barton-On-Sea looking across the Solent to the Isle of Wight
A marrow is a cucurbit, which means it’s from the same family as the melon, cucumber, squash and courgette. The marrow is actually a courgette that has been left on the plant to grow a little longer; likewise, if you pick a marrow when small it is classed as a courgette. Marrow has a creamy flesh, edible skin and seeds and a mild flavour.
Availability In season in August and September.
Choose the best Size matters - a huge marrow is best reserved for a horticultural competition. Hunt out the smallest marrow you can find - it should be no bigger than your forearm. Large marrows will taste bitter and have a watery consistency.
Prepare it You can steam, bake, boil, fry or roast marrow. The stripy skin is edible, but if you are roasting or frying you might want to remove the seeds and stringy middles so you can just enjoy the flesh.
Store it Keep refrigerated in a vegetable bag if you have one and use within three days.
Cook it Marrow is a blank canvas so works well with strong flavours - pile on citrus, chilli, garlic, bacon, spices and robust herbs like rosemary and thyme. Stuff them and cover with cheese, mash into savoury dishes or grate into cakes. You can also turn marrow into chutney to serve alongside cheeseboards, ham or curry.
Some may say that Marrows are an acquired taste, a little more watery and bland than young, sweet courgettes, but they’re a wonderful blank canvas for spiced or strongly flavoured foods. Add marrows to curries to soak up and amplify the flavours of the spices, or stuff them with marinated meat, pungent cheese or hot chorizo.
Looking for a marrow recipe? Why not consider trying this!
Chorizo and Couscous Stuffed Marrow
Serves Four 1 large marrow, peeled 100g/3oz couscous * 1 lemon, juice only 2 tbsp. olive oil 1 red onion, finely sliced 100g/3oz chorizo, cut into small chunks 1 roasted red pepper, finely sliced 2 vine ripened tomatoes, seeded and chopped 1 tbsp. parsley, roughly chopped 1 tbsp. mint, roughly chopped 1 tbsp. coriander, roughly chopped salt and freshly ground black pepper
1. Preheat an oven to 200C/390F/Gas 6.
2. For the chorizo, pepper and couscous stuffed marrow, slice the marrow lengthways and scoop out all the seeds, then place on a roasting tray.
3. Place the couscous in a bowl along with the lemon juice and enough boiling water to cover.
4. Cover with cling film and allow to soak for five minutes.
5. Meanwhile, heat a frying pan until hot then add the olive oil. Add the red onion and stir-fry for 3-4 minutes until just softened. Add the chorizo and fry for a further two minutes until just crisped and the juices are released. Add to the couscous, along with the pepper, tomatoes and herbs.
6. Mix well and season to taste with salt and black pepper. Spoon into the centre of the two marrow halves.
7. Place in the oven for 20 minutes and cook until piping hot and the marrow is just tender.
8. To check if the marrow is done, place the tip of a knife into the side, if it offers just a little resistance it is done.
From an original recipe by Anthony Worrall Thompson here
*Have you tried low carb cauliflower couscous? It's cauliflower that resembles couscous. Do please have a look at this quick and easy recipe, it's gluten free … and all natural. It really makes a great lower carb alternative/substitute for couscous, mashed potatoes, or rice! Details can be found here
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.
"You’ll find no shortage of celebrities endorsing various superfoods all over the world wide web and their social media accounts; which is all well and good until you get a closer look at the price of these super-expensive life enhancers!
You don’t need to burn a hole in your wallet to achieve a healthy and balanced diet. Keep reading for some delicious, healthy, and very affordable alternatives to so called superfoods! I like to call them Supercharged Foods.
Many of you may be wondering, what makes a food a ‘superfood’? Well, to be honest, there’s no concrete definition; however, the name ‘superfood’ is actually a marketing term, not a scientific one. A superfood is described as being any food that contains high levels of antioxidants, flavonoids, vitamins and minerals. Antioxidants are well known for their ability to strengthen the immune system, thereby warding off diseases, such as heart disease and diabetes.
The health benefits of these ‘superfoods’ are the result of studies done on specific essential nutrients that are known to prevent disease and improve immunity, and the foods that they can be found in, in large amounts. If studies show that a specific food contains high concentrations of antioxidants, trace minerals and vitamins, such as Vitamin C, K and B, it can then be referred to as a superfood.
Each time a new study is released shedding light on the health benefits of a specific food, the media runs with this information, publishing their own news stories about these newly researched superfoods.
In 2014 kale farmers struggled to keep up with the new demand for kale after several studies reported that kale contained high levels of antioxidants and other essential nutrients, leaving many supermarkets out of stock.
The media has a lot of influence over consumers, and with consumers becoming increasingly aware of the benefits of eating healthy, wholesome foods, it’s no surprise that supermarkets take advantage of this by drastically increasing the price of these foods!
However, some studies can be misleading, and the results reported can be misinterpreted by the media and consumers. Just because studies have reported that a specific food, such as blueberries, contain large amounts of antioxidants, it doesn’t mean that you have to start eating blueberries every day to maintain vibrant health.
Superfoods Aren’t The Only Foods That Contain Essential Nutrients ... and by eating a balanced diet that is full of variety, you can guarantee that you’re eating enough essential nutrients without even picking up a superfood.
It’s safe to say that the superfoods market is booming, and supermarkets and pharmaceutical companies are taking full advantage of it. But the hype of superfoods tends to shine a negative light on many other beneficial wholefoods. Apples and oranges are neglected for berries, rice and pasta are replaced with teff and ancient grains... But why should superfoods be thought of as healthier than other unprocessed foods or Supercharged Foods? Is it because they cost more in the supermarket? Or maybe it’s because the local news reported a story about kale, but not English spinach.
The take home message here is fill your shopping basket/cart with good, unprocessed healthy foods and try to buy what’s in season…. Those are usually the fruits and vegetables on special, by the way.
Here’s A Snapshot Of Well-Known Superfoods And Their Nutrients:
Kale: contains large amounts of Vitamin A, K and C. Avocado: contains monounsaturated fats, fibre and Vitamin C. Acai Berries: contain fibre, antioxidants, essential amino acids, vitamins and minerals. Goji Berries: contain fibre, antioxidants, valuable trace minerals and vitamins, phytosterols. Blueberries: contain antioxidants, manganese, polyphenols and Vitamin C and K. Chia Seeds: contain omega-3 essential fatty acids. Quinoa: contains large amounts of protein, iron, zinc and Vitamin B. Coconut Water: contains natural sugars and electrolytes.
If you’re on a budget and want to experiment with more affordable alternatives, look for these key Supercharged Foods and enjoy their associated health benefits:
Broccoli: contains high amounts of Vitamin C, calcium and fibre.
Spinach: contains folate, fibre, Vitamin C and iron. Sweet Potato: contain niacin, Vitamin A and C. Kiwi Fruit: contains fibre, Vitamin C, Vitamin E, potassium, magnesium and phytochemicals Buckwheat: contains fibre, folate, thiamine, riboflavin, niacin, iron, Vitamin E, zinc, magnesium and phosphorus. Sardines, Salmon and Mackerel: contain high levels of protein and omega 3 unsaturated fats. Nuts: contain zinc, iron and unsaturated fat. Water: needed to help carry nutrients and oxygen to cells, both of which, if are in low supply, can lead to fatigue and nausea."
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.
There are quite a few 'Provençal Chicken' (or Chicken Provençal)recipe ideas around and you may indeed have your own particular favourite. Recipes to me are to be shared, enjoyed, sometimes amended to suit your particular likes and needs.
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.
Now, how about the aroma of some great ingredients wafting ... whilst this tasty dish is bubbling in the pan! Then you can enjoy the taste of France at your table!
Ingredients: Serves Four 1 tbsp. oil 100 g lean smoked bacon medallions, roughly chopped 1 red onion, cut into wedges 1 courgette (zucchini), halved and cut into chunks 1 aubergine (eggplant), cut into small pieces 4 tomatoes, cut into large wedges 3 cloves garlic, finely chopped 1 red chilli, chopped 500 g carton passata half a chicken stock cube, crumbled 460 g chicken thigh fillets 14g of fresh flat leaf parsley, washed and roughly chopped 2 tsp mixed herbs
Method: 1. Preheat the oven to 200°C, 180°C fan, gas 6. In a large oven proof pan, heat the oil and cook the bacon for 5 minutes until crispy. Remove and reserve for later. 2. Add the onion, courgette, and aubergine (eggplant) to the pan and fry for 5 minutes. Then add the tomatoes, garlic, chilli, passata, 50ml water and chicken stock cube. Bring to boil, then reduce the heat and simmer for another 5 minutes. 3. Add the chicken thigh fillets, half of the parsley, reserved bacon and mixed herbs. Stir to coat the chicken in sauce and cook for 30 minutes in the oven. Remove from the oven and serve straight away garnished with the remaining parsley and seasoned with freshly ground black pepper.
Make it veggie: Leave out the bacon and chicken, and replace the chicken stock cube with a vegetable stock cube. Cook the vegetables and serve with a nut roast.