Cabbage it's health benefits and some recipe ideas

Jillian Kubala MS RD writes:

"Despite its impressive nutrient content, cabbage is often overlooked. While it may look a lot like lettuce, it actually belongs to the Brassica genus of vegetables, which includes broccoli, cauliflower and kale. It comes in a variety of shapes and colours, including red, purple, white and green, and its leaves can be either crinkled or smooth. This vegetable has been grown around the world for thousands of years and can be found in a variety of dishes, including sauerkraut, kimchi and coleslaw. Additionally, cabbage is loaded with vitamins and minerals.

This article uncovers nine surprising health benefits of cabbage, all backed by science: 

1. Cabbage Is Packed With Nutrients

Cabbage is a low-calorie vegetable that is rich in vitamins, minerals and antioxidants. 

2. It May Help Keep Inflammation in Check

Cabbage contains powerful antioxidants that may help reduce inflammation.

3. Cabbage Is Packed With Vitamin C
Your body needs vitamin C for many important functions, and it is a potent antioxidant. Red cabbage is particularly high in this nutrient, providing about 85% of the RDI per cup (89 grams).

4. It Helps Improve Digestion

Cabbage contains insoluble fibre, which keeps the digestive system healthy by providing fuel for friendly bacteria and promoting regular bowel movements. 

5. May Help Keep Your Heart Healthy 

Cabbage contains powerful pigments called anthocyanins, which have been shown to reduce the risk of heart disease. 

6. May Lower Blood Pressure 

Potassium helps keep blood pressure within a healthy range. Increasing your intake of potassium-rich foods like cabbage may help lower high blood pressure levels. 

7. Could Help Lower Cholesterol Levels 

Cabbage is a good source of soluble fibre and plant sterols. These substances have been shown to reduce LDL cholesterol. 

8. Cabbage Is an Excellent Source of Vitamin K 

Vitamin K is critical for blood clotting. Cabbage is an excellent source of vitamin K1, with 85% of the RDI in 1 cup (89 grams). 

9. It’s Very Easy to Add to Your Diet 

In addition to being super healthy, cabbage is delicious. It can be eaten raw or cooked and added to a wide variety of dishes like salads, soups, stews and slaws. This versatile veggie can even be fermented and made into sauerkraut. In addition to being adaptable to many recipes, cabbage is extremely affordable. No matter how you prepare cabbage, adding this cruciferous vegetable to your plate is a tasty way to benefit your health.

The Bottom Line

Cabbage is an exceptionally healthy food. It has an outstanding nutrient profile and is especially high in vitamins C and K. In addition, eating cabbage may even help lower the risk of certain diseases, improve digestion and combat inflammation. Plus, cabbage makes a tasty and inexpensive addition to a number of recipes. With so many potential health benefits, it is easy to see why cabbage deserves some time in the spotlight and some room on your plate." 

The above is only a snippet of Jillian's article to read it in full with all relevant links please see here 

Looking for Cabbage Recipes ...

... How about these suggestions

Baked Salmon Steaks with garlic, shredded cabbage and Stilton - see here
Chicken Legs braised with slow-cooked red cabbage - see here
Dauphinoise Casserole with Cabbage (or Celeriac) - see here
Braised Savoy cabbage with bacon - see here
Cabbage soup, low carb - see here
Italian cabbage stir fry - see here 

or even a Low Carb Cabbage Casserole

see recipe instruction here

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. 

All the best Jan

Quote of the month

"The issue for Americans is whether we will renew and strengthen the culture which has historically defined us as a nation or whether this country will be torn apart and fractured by those determined to undermine and destroy the European, Christian, Protestant, English culture that has been the source of our national wealth and power and the great principles of liberty, equality, and democracy that have made this country the hope for people all over the world. That is the challenge confronting us in the first years of the twenty-first century."

Samuel Huntington 1999

Link to article here.

Eddie

Red Peppers Stuffed With Cod

We do enjoy red peppers in our house, and this mix of red pepper and tomatoes really brings out the taste of the cod...

Ingredients:

Serves Six

600g cod

6 red peppers
1 small red chilli pepper (optional)
3 tomatoes
1 small bunch of basil
2 cloves of garlic
100ml olive oil

80g grated parmesan

Method:

1. Cut the tops off the peppers, and carefully remove the core and seeds. Reserve the tops and hulls of the peppers.

2. Wash the tomatoes and remove the stalks. Plunge them into boiling water for a few minutes until the skin starts to detach. Remove the skins then loosely crush them in a bowl. Wash and chop the chilli finely, and peel and finely chop the garlic. Thin out the leaves from the bunch of basil and loosely chop.

3. Heat half the oil in a large casserole dish, then add the peppers (placing them vertically, open top upwards), lower the heat and cook for 10 minutes.
4. Cook the cod in boiling water for 5 minutes then drain it and thin out the slices. Heat the remaining oil in a pan and then add the cod, tomatoes and garlic, cook for 5 minutes then turn the heat off and add the basil and chilli pepper and mix well.
5. Preheat the oven to 180°C / Gas Mark 6.

6. Take the peppers and gently stuff them with the cod, tomato and garlic mixture and place them in an ovenproof dish. Place the lids back onto the peppers, cover them loosely with foil and then place into the oven. Cook for 15 minutes. Remove from the oven, remove the foil, and sprinkle with the grates parmesan and serve.

Nutritional Details Per Serving:

Carbohydrate 11.9g Protein 26.1g Fibre 4g Fat 23g

From an original idea here

Why not serve them with some Cauliflower Couscous - see details here

We just love red peppers, there is something cheerful about them, perhaps that's why it's this blogs logo! Or maybe it's because one cup equals close to 300% of your daily Vitamin C requirement! Why not include red peppers on your shopping list - or are you already? 

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 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

More than 500 diabetes patients are 'dying prematurely' every week, charity claims.

"More than 500 diabetes patients are dying early every week, figures reveal.

Many are falling victim to strokes, heart attacks and kidney disease, which can be prevented with proper treatment.

An analysis by the charity Diabetes UK found that men and women aged between 35 and 64 with Type 2 diabetes are twice as likely to die early as those without the condition.

Patients with Type 1 diabetes, which is less common and not linked to obesity, are three to four times as likely to die prematurely." Link to this article here.

For decades Diabetes UK have heavily promoted a diet of slow death to diabetics. A diet including highly processed carbohydrates. Carbs turn to sugar once digested. Diabetics are the most allergic to sugar people on the planet. There is no such thing as an essential carbohydrate (medical fact). 

Why could this terrible situation have come about you may be asking yourself. The last time I checked out the Diabetes UK sponsors, they included these companies.

Abbott Bayer Boehringer Ingelheim Bristol Myers Squibb Bupa Bunzl Everyclick First Capital Connect Flora pro.activ Kodak Lilly Lloyds Pharmacy Menarini Merck Serono Morphy Richards Merck Sharp & Dohme Limited Novartis Novo Nordisk Nursing Times PAL Technologies Ltd Pfizer Rowlands Pharmacies Sanofi-aventis SplendaTakeda Tesco Diets.

It is almost always the case, the more carbs/sugar a diabetic consumes, the more pharmaceutical drugs they require to combat highly dangerous blood sugar numbers. This approach to controlling diabetes does not work for most diabetics. DUK publishes grim data on a regular basis, they know it does not work. Clearly, if the charity promoted a low carb diet to all diabetics, the sponsors would suffer a huge loss in revenue. It is highly likely DUK would lose sponsorship money.  

It is my opinion, and that of many others, including a rising number of medical professionals, DUK is promoting a diet of slow death to diabetics. The article title "More than 500 diabetes patients are 'dying prematurely' every week, charity claims" I have no reason to doubt that very grim statistic, it is my opinion one of the root causes is DUK. They should hang their heads in shame. I believe a class action Lawsuit is long overdue for DUK and it cannot come soon enough.  

Eddie

Sometimes simple works.

Makes sense to me.

Eddie 

Butternut Squash Pasta, with tomato sauce and garlic mushrooms : Lower Carb Recipe

Looking for a lower carb alternative to pasta - well how about this tasty dish. It's Butternut squash pasta, (fresh) tomato sauce, and sautéed mushrooms with garlic. I'm sure you will like this lower carb dish …

Ingredients:

Serves Four

19g carbs per serving

1 yellow onion, finely chopped
3 minced garlic cloves
4 tbsp. olive oil
225 ml (1 cup) crushed tomatoes*
1 vegetable bouillon cube (optional)
225 ml (1 cup) heavy (double) whipping cream
450 g (1 lb) butternut squash
125 ml (½ cup) mushrooms
salt and pepper, to taste
2 tbsp. fresh oregano or fresh basil, chopped
parmesan cheese, for serving (optional)

Tips: 
You can also pair the tomato sauce and garlic mushroom with gluten-free keto pasta or zucchini (courgette) fettuccine. 

If you're in a hurry, skip the first step and use ready-made tomato sauce*, just make sure you choose a brand with no sugar added.

Recipe instructions:

Can be found here

Information about the herbs used in this recipe:

Oregano is a pungent green herb with a great affinity for a variety of foods, from lamb to vegetables, stuffing's and egg dishes. Oregano is closely related to marjoram. It is characteristic of many Greek dishes (particularly lamb) and (in the UK) is often sprinkled liberally on pizzas. Oregano grows easily in well protected areas. Because of its high oil content, oregano dries well. You can replace dried oregano for fresh, but reduce the amount used by about half. Dried oregano is a kitchen essential, but make sure you replace it frequently as it quickly loses its pungency. Oregano is one of the herbs in the mixture called herbes de Provence. Oregano is often used to top your favourite pizza, and oregano may offer 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 make oregano a top pick. 

Basil is a versatile and widely used aromatic herb. Basil is an annual plant that is easy to grow from seed but is very sensitive to cold. The plant grows well in warm climates and is widely used throughout southern Europe, particularly the Mediterranean, and in many parts of Asia. There are numerous species of basil; some have scents reminiscent of pineapple, lemon, cinnamon or cloves; others have beautiful purple leaves. The variety called holy basil (tulsi) is an essential part of an authentic Thai curry. In Mediterranean regions, basil and tomato is a classic combination. Pesto, made from basil leaves and pine nuts, with parmesan or pecorino cheese and olive oil (traditionally pounded together in a mortar and pestle – the latter lends pesto its name) is another classic dish. Basil is an excellent source of vitamin K and manganese; a very good source of copper, vitamin A (in the form of carotenoids such as beta-carotene), and vitamin C; and a good source of calcium, iron, folate, magnesium and omega-3 fatty acids. 

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

Lady Gaga, Bradley Cooper - Shallow

For tonight this is a song from the latest remake of "A Star is Born", seems strange seeing Lady Gaga without makeup! Graham

Wilson Pickett - It's A Groove

Growing up as a teenager, the music scene was fantastic. So many great records being released, it was hard to work out what to spend my money on. Back in those days, I was heavily into Black artists, as were most of the people I knew back then. Around fifty years on, this track is still being played in our place, a masterpiece, and sums up, what it's like to be curled up on the sofa with someone you love, late at night, with no worries. Have a great weekend. Regards Eddie 

Gary B.B. Coleman - The Sky is Crying

Hi folks, Saturday night again and music night again already. Anyone like blues music? I do, and I reckon this is as good as it gets, check it out. Regards Eddie 

Daylight Saving Time: The history of why the clocks go back, and time for a leisurely low carb breakfast !

Sabrina Barr writes:

"On Sunday 28 October at 2am, Brits will be afforded an extra hour of sleep when the clocks go back, signalling that winter is well and truly on its way. The annual ritual marks the official end of British Summer Time, which begins when the clocks go forward an hour in late March. So where did the idea for changing the clocks come from, who came up with it and how do people feel about it? 

Here’s everything you need to know: 

Who invented Daylight Saving Time? 

British Summer Time was first introduced more than a century ago as part of the Summer Time Act 1916.

The Summer Time Act came into effect following a campaign by builder William Willett, who proposed that the clocks go forward in spring and go back in winter so that people could save energy and spend more time outdoors during the day.

Willett wrote about his proposal in a pamphlet called “The Waste of Daylight”, published in 1907. 

While British Summer Time was eventually established during the First World War, Willett wasn’t the first person to conceive the idea of altering time to preserve daylight. 

Benjamin Franklin, one of the Founding Fathers of the United States, wrote about the notion in a satirical letter to the editor of the Journal of Paris in 1784.

Furthermore, the ancient Romans also implemented a similar system as a means of using their time efficiently during the day.

As scholar Berthold L. Ullman explains in an article published in The Classical Journal, the ancient Romans would split the period of day in which there was sunlight into 12 periods of equal length, which they would call “hours”.

These hours would vary in length from between 45 to 75 minutes, depending on the time of year.

How do people feel about pushing the clocks back?

While many people may relish in the idea of having an additional hour of sleep when the clocks go back, some are of the opinion that the practise should be stopped.

Earlier this year, the European Commission conducted a survey across the continent, which received responses from 4.6 million people. 84 per cent of the participants said that they want to stop moving the clocks back and forward by an hour. According to European Commission president Jean-Claude Juncker, millions of people “think that in the future we should have summertime all year round.” 

In September, a proposal was presented by the Commission to put an end to seasonal time changes in 2019, with member states being given the option to “decide their standard time”.

Some people argue that Daylight Saving Time can increase the risk of road accidents, due to more people driving during dark autumn and winter evenings.

The Royal Society for the Prevention of Accidents suggests moving the clocks forward an hour in autumn and forward two hours in spring, in order to create lighter evenings throughout the entire year and thus reduce the likelihood of traffic accidents."

Words and picture above from article here

Well, as it's the weekend, and us Brits have enjoyed an extra hour in bed, why not take time to enjoy breakfast. I don't know how you start your day, some people love breakfast, whilst others just grab a coffee! We always take time to start the day with a lovely cooked breakfast. It may just be a simple egg with low carb sausage (the 97% meat variety) - or some scrambled egg with bacon or ham. The photo's and recipe suggestions featured in these posts here and here and here  may give you some ideas for a delicious breakfast - doesn't that last one featured, 'low carb vegetarian breakfast casserole' look nice!

Wishing all readers an enjoyable weekend

All the best Jan

Scallops : Pan-fried with crisp pancetta, watercress & lemon crème fraîche

We do enjoy scallops, but they can be quite expensive. However, once in a while we do include them in our LCHF menu plans.

If you are ever near Mudeford Quay, in Dorset, it is well worth visiting the fresh fish stall to buy scallops. If you are down that way, I can recommend it. It's a lovely place to visit. Walk along and take in the sights and sounds, see the local fishing boats, have a ferry boat ride over to Mudeford Sandbank - take time to spend a relaxing day.

Of course you can get scallops in your local fish-monger or supermarket and the recipe below is well worth making, especially if you have an anniversary, special birthday, or some other special occasion coming up soon?

So for this lovely recipe which only has 1.9g carb per serving, here is what you will need for two people.

Ingredients:
Serves Two
1 tbsp. extra virgin olive oil
½ tsp Dijon mustard
1 tsp white wine vinegar
25g crème fraîche
1 lemon, zested and juiced
25g fresh watercress, leaves picked and thick stalks discarded
40g diced pancetta
6 fresh scallops

Method:
1. In a large bowl, whisk together the olive oil, mustard and vinegar and season with black pepper.
2. In a separate bowl, mix the crème fraîche with a little lemon juice. Set aside. Divide the watercress between each plate and drizzle with the dressing.
3. Heat a dry frying pan until hot. Add the pancetta and fry for 2 minutes until it begins to release some fat, then add the scallops and fry for 30 seconds to 1 minute on each side, until opaque and just cooked through. Add a little lemon juice to the pan.
4. Place 3 scallops on each plate of watercress, spooning over the pancetta and pan juices. Serve with the lemon crème fraîche and garnish with the zest.

Each serving provides:
1.9g carbohydrate 0.5g fibre 15.2g protein 16.0g fat
See the original recipe here

Some General Information About Scallops:
"Buyer's guide:
Scallops can be bought in or out of their shells. The two main varieties available in the UK are the larger king scallop and the tiny queen scallop. Look out for scallops that have been harvested by hand-diving - this method has less impact on the environment than dredging for scallops does (though carefully monitored dredging at limited times is less damaging to the sea bed than random dredging).
Preparation:
Scallops can be steamed, fried or grilled but should be cooked gently and only for a very short time or their delicate flavour and texture will be spoiled. Steam them in wine with aromatics as you would mussels, or wrap them in prosciutto and grill or fry for a few minutes. Scallops go well with Asian ingredients: try pan-frying them in oil with ginger and fresh coriander. They're also a good complement to hearty flavours such as bacon, chorizo, black pudding or watercress. Take care not to over-cook them: serve as soon as they are firm and opaque. You’ll need about four to five king scallops per person for a main meal or about a dozen queen scallops."

Above words taken from here

Mudeford Quay, Dorset, UK

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

All the best Jan

Understanding the treatment burden

Bret Scher, MD FACC writes:

"Every week we hear a new story about the burden of chronic diseases. Diabetes, heart disease, cancer and Alzheimer’s all have a direct financial burden on the patient, and they have an even larger indirect burden on society. 

But what about the burden of different therapeutic choices, the so-called “treatment burden”? Despite over 20 years as a physician, treatment burden is a term I had not heard until recently. Simply put, the treatment burden is “the workload of healthcare and its effect on patient functioning and well-being.” 

The BMJ: Treatment burden should be included in clinical practice guidelines

Our medical culture has become so obsessed with guidelines, performance metrics and drug trials that we have lost sight of possibly the most important question — how will this treatment impact our patient’s life? We chase statistical “p values” for benefits that amounts to a fraction of a percent and call it a breakthrough. But we forget to ask, “Will the benefits outweigh the costs and improve my patient’s life?”

One study referenced in The BMJ article estimated that an individual with a combination of three chronic diseases (such as emphysema, arthritis, heart disease or diabetes) spends 50 hours per month in health-related activities, takes 6-12 drugs per day and has to see his or her doctor 2-6 times per month. How can anyone be expected to do this while holding a job and taking care of a family?

Insulin therapy for type 2 diabetes is the perfect example. It requires multiple finger sticks per day, specific dosing and injection of the insulin, and constant communication with a provider to ensure proper dosing. Insulin therapy also has side effects: weight gain, fluid retention and the risk of dangerous hypoglycaemia. And I have not even mentioned the rising cost of insulin that has sent some people searching the black market to get it.

How does that treatment burden compare to a low-carb diet without the need for insulin? If we consider the burden of care, all of a sudden the benefit of “aggressive” lifestyle therapy seems clearer.

Fortunately, we have reason for optimism. Thought leaders like Dr. Victor Montori are leading the charge for a more patient-centred method of healthcare. In addition, some guidelines are starting to incorporate “acceptability and feasibility” sections.

Will that be enough? Short of a healthcare revolution, it is up to each of us as individuals to talk to our doctors about the burden of our treatment. Doctors need to know how our lives are impacted, and how that may change the relative benefits of certain treatment choices.

In the end, it may keep coming back to a healthy lifestyle as the best option with the fewest side effects and the lowest treatment burden."

Words and picture from article on Diet Doctor site here

All the best Jan

Lentil and Vegetable Minestrone Stew / Casserole : Recipe Idea For Halloween or Bonfire Night

You may have a Halloween or Bonfire Night gathering coming up and are looking for a warming stew/casserole. Well how about considering this one! 

Ingredients

Serves Four

1 tbsp. olive oil
1 onion, chopped
1 carrot, diced small
1 celery stick, diced small
3 large garlic cloves, finely chopped
3 tbsp. sundried tomato paste
2 sprigs of rosemary
1 bay leaf
700ml hot reduced-salt chicken stock
1 x 400g tin pomodorini cherry tomatoes
1 x 400g tin green lentils, drained and well-rinsed

100g cabbage or kale, any tough stalks removed, shredded

To serve (optional)
a few Parmesan (or vegetarian alternative) shavings
a few basil leaves

a drizzle of extra-virgin olive oil

Method

1. Heat the oil in a large casserole or heavy-based pan. Add the onion, carrot and celery; cover and cook gently for 10 minutes. Add the garlic, cover and cook for 2-3 minutes.

2. Add the tomato paste and cook, stirring, for 2 minutes. Add the rosemary, bay leaf, stock and tomatoes. Bring to the boil, then simmer, uncovered, for 20 minutes. Remove the rosemary and bay leaf. 

3. Add the lentils and cabbage or kale; simmer for 5 minutes until the veg is tender. Season. Serve in bowls with Parmesan shavings, basil leaves and a drizzle of oil, if you like.

Tip - Get Ahead

Make up to 2 days ahead, cool and chill. Gently reheat until piping hot, adding a little more water if necessary. Freeze (without the cabbage/kale) for up to 1 month.

Nutritional Details Per Serving

Fat 5g Carbs 19g Fibre 6g Protein 6g

From an original Sainsburys recipe idea here

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

image from here

All the best Jan

Foods High in B Vitamins

Marsha McCulloch MS RD writes:

"There are eight B vitamins — collectively called B complex vitamins. They are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). Though each of these vitamins has unique functions, they generally help your body produce energy and make important molecules in your cells. Aside from B12, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food. Many foods provide B vitamins, but to be considered high in a vitamin, a food must contain at least 20% of the Reference Daily Intake (RDI) per serving. Alternatively, a food that contains 10–19% of the RDI is considered a good source. 

Here are 15 healthy foods high in one or more B vitamins: 
1. Salmon, is high in riboflavin, niacin, B6 and B12, as well as a good source of thiamine and pantothenic acid. Additionally, it’s low in mercury and high in omega-3 fats and protein.

2. Leafy greens, especially spinach, collards, turnip greens and romaine lettuce, are among the best vegetable sources of folate. Enjoy them raw or steam them briefly to retain the most folate.

3. Organ meats — particularly liver — are high in most B vitamins. To make liver more palatable, grind it with common cuts of meat or use it in highly seasoned food.

4. Eggs, are a top source of biotin, second only to liver. They supply 1/3 of the RDI for biotin per one whole, cooked egg. 

5. Milk, and other dairy products pack about a third of your daily riboflavin requirement in just 1 cup (240 ml). Milk is also a good source of well-absorbed B12.

6. Beef, boasts high amounts of B3, B6 and B12. A 3.5-ounce (100-gram) serving supplies about a third of the RDI for each of these vitamins, in addition to smaller amounts of other B vitamins.

7. Oysters, clams and mussels, each supply at least four times the RDI for vitamin B12 per serving. They’re also high in riboflavin and provide smaller amounts of thiamine, niacin and folate. 

8. Legumes, such as pinto beans, black beans and lentils are high in folate, a B vitamin important for reducing the risk of certain birth defects. 

9. Chicken and turkey, especially the white meat portions, are high in B3 and B6. Poultry also supplies smaller amounts of riboflavin, pantothenic acid and cobalamin. Most of the nutrients are in the meat, not the skin.

10. Yogurt, is naturally high in B2 and B12, but non-dairy yogurt alternatives aren’t good sources of these vitamins unless they’re fortified. Limit your intake of sugar-sweetened yogurt.

11. Nutritional yeast and brewer’s yeast, pack a high amount of B vitamins — but a significant portion of the vitamins in nutritional yeast, including B12, are added. These products can be used to add flavour or nutrients to other foods.

12. Pork, is especially high in thiamine, riboflavin, niacin and B6. Pork loin cuts are much leaner and lower in calories than shoulder cuts, spareribs and bacon.

13. Breakfast cereals, often have added thiamine, riboflavin, niacin, folic acid, B6 and B12. Some contain up to 100% of the RDI for these vitamins. Still, it’s important to choose cereals made with whole grains and minimal sugar. *

14. Trout, is high in thiamine, riboflavin, niacin, pantothenic acid and vitamin B12. It also contains ample protein and omega-3 fats.

15. Sunflower seeds, and their butter are among the highest plant sources of pantothenic acid, a B vitamin found only in small amounts in most foods. 

The Bottom Line:

Consuming adequate amounts of the eight B complex vitamins puts you on the path to a healthy diet. Some top sources of B vitamins include meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy greens, seeds and fortified foods, such as breakfast cereal and nutritional yeast. If you restrict your intake from some food groups due to allergies or diet, your chances of B vitamin deficiencies may increase."

The above is only a snippet of Marsha's article.

You can read it in full, with related links, here 

Low Carb Breakfast Cereals*

For so many of us the 'go to' breakfast does seem to be cereal. But the highly coloured packaged varieties you see on supermarket shelves do contain a high amount of carbs and sugar, so you may wish to consider a lower carb version. Here are three for you to have a look at, why not see what you think here 

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

Red Velvet Cake : A Lower Carb Recipe

Did you know that Buckingham Palace recently celebrated Princess Eugenie’s wedding to Jack Brooksbank with a red velvet and chocolate cake which was inspired by the rich colours of autumn... 

I'm sure it was delicious, and I've no idea of the number of carbs per slice, but if you are looking for a lower carb cake treat, then this recipe suggestion from Ewelina at Diabetic Good Baking Blog may be just what you want!

Her version of this red velvet cake is moist, rich, with a little hint of saltiness. It tastes at its best the next day, so plan your baking ahead … One slice (1/12th of the cake) is 6.7g carbs.

Sponge:
225 g ground almond
6 eggs, separated
100 g xylitol (powdered) low carb sweetener
100g butter
1 tbsp. Cocoa powder
2 tsps. baking powder
1 tsp. salt
1 tsp. vanilla extract
Pinch of cream of tartar
2 tsp. red food colouring
Frosting:
About 360 g full fat Philadelphia soft cheese ( 2 packets)
100g butter
70 g Xylitol, powdered (or to taste)

1 tsp. vanilla extract 

Preparation:

Sponge:
1. All the ingredients should be at room temperature
2. Prepare two round baking trays (about 20 cm diameter). Line it with baking paper and grease the sides with butter. Preheat oven to 180C. 350F. Gas Mark 4
3. Sift ground almond, cocoa, baking powder and salt into a bowl. For sifting ground almond try using a colander as a it’s rather difficult to do it with a standard sieve.
4. In a separate bowl, using electric mixer, beat eggs yolks with butter until yellow and fluffy. Add xylitol, food colouring and vanilla extract and mix all together well.
5. In a large bowl whip egg whites with cream of tartar
6. Add 1/3 of whipped egg whites to the eggy mixture and using spatula fold it in as gently and slow as possible. Fold the whole mixture into remaining egg whites and again, fold it in as gently as possible.
7. Add half of mixed ground almond and fold it in gently. Add remaining flour and repeat folding in.
8. Pour the batter into the cake tins and bake for about 20 mins. Check with a skewer if the cake is baked (the skewer should come out clean). Let it cool down.
Frosting:

Briefly beat together cheese with butter. Add xylitol and vanilla extract. 
Cake assembly: 

Use about ¼ of the frosting to sandwich the cake together and swirl the rest over the whole cake. You can decorate it with some crumbles you cut from the top of the cake or use a little desiccated coconut. 

For help with weight, measurement conversion:

please see here

Cut a slice and enjoy …

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

You may wish to read 'Introduction to low-carb for beginners' post here

All the best Jan

The good old days

 

Remember the good old days before all this PC and feminism malarkey, where did we go wrong boys?

Getting me coat.

Eddie

Paul Weller performs Gravity on Later... with Jools Holland

Time to wind down and chill out with a song from a guy that's been around for years, enjoy Graham

Going Home-Wild Theme- from Local Hero by Mark Knopfler

Saturday night and music night again. Mark Knopfler is a favourite of ours, this tune from the film Local Hero. Please check out the video, it features some of the best landscape photography I have ever seen. Scotland, a very special place. Have a great weekend folks. Eddie 

Mustard-stuffed Chicken - with a veggie version too!

Everyone says this is good, tasty and delicious - and the beauty of it is, it's so easy!

Ingredients:
Serves Four
125g ball mozzarella, torn into small pieces
50g strong cheddar cheese, grated
1 tbsp. wholegrain mustard
4 skinless boneless chicken breast fillets

8 smoked streaky bacon rashers

Method:

Heat oven to 200C/fan 180C/gas 6. 

Mix the cheeses and mustard together.

Cut a slit into the side of each chicken breast, then stuff with the mustard mixture.

Wrap each stuffed chicken breast with 2 bacon rashers – not too tightly, but enough to hold the chicken together.

Lightly season, place on a baking sheet and roast for 20-25 mins.

Nutrition per serving:
fat 19g saturates 10g carbs 0g sugars 0g fibre 0g protein 49g salt 1.93g

How about this recipe tip - make it veggie:

Cheesy baked mushrooms:

Heat oven to 180C/fan 160C/gas 4. 

Mix the mozzarella and cheddar with 1 tbsp. pesto, then spoon into the hollows of 4 Portobello mushrooms.

Place on a baking tray and roast for 15 mins or until the mushrooms are softened and the cheese is bubbling.

From an original idea here

This chicken dish goes well with mashed swede or green beans or broccoli, but you may have an alternative choice!

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

Leave Nothing But Footprints

Over half way through October and we are still having some fantastic weather down here on the South Coast. Today we had a walk along the coastal path at Milford-On-Sea. As you can see, the sign says "take your litter home" well, people seem to be listening, we did not see one piece of litter, nothing to spoil this very beautiful and peaceful place. It's easy to take living in a place of outstanding natural beauty for granted, we are determined not to. Eddie

Click on images to enlarge 

The Boss walking down the steps to the sea.

The beach huts, highly sort after and very expensive. 

A nice level walk for us old folks.

Sausage, Pumpkin and Sage Casserole : Perfect for Autumn (Fall)

This comforting sausage casserole could be just what you are looking for during these cooler Autumn (Fall) months …

Ingredients

Serves Four

50g/1¾oz. butter
6 good-quality sausages, pricked several times with a fork
1 onion, peeled, thinly sliced
3 banana shallots, peeled, finely chopped
2 garlic cloves, peeled, finely chopped
1 tbsp. chopped fresh sage
1 small pumpkin, peeled, seeds removed, cut into equal-sized pieces
1 tbsp. white wine vinegar
1 tsp caster sugar
200g/7oz canned chopped tomatoes
400g/14oz canned cannellini beans, drained, rinsed
500ml/18fl oz. chicken stock
salt and freshly ground black pepper

2 tbsp. chopped fresh flatleaf parsley, to serve

Method

1. Preheat the oven to 180C/350F/Gas 4.

2. Heat half the butter in a large casserole over a medium heat and fry the sausages for 4-5 minutes, or until golden-brown all over.
3. Add the remaining butter, onion and shallots and fry for three minutes, or until softened. Add the garlic and sage leaves and cook for a further three minutes, stirring well.
4. Add the pumpkin and stir the mixture until well combined. Increase the heat to high and add the white wine vinegar. Continue to cook until most of the liquid has evaporated.
5. Add the sugar, tomatoes, cannellini beans and stock and season, to taste, with salt and freshly ground black pepper.
6. Bring the mixture to the boil, then transfer the casserole to the oven for one hour, or until the sausages are cooked through and the pumpkin is tender.
7. To serve, ladle the casserole into two large bowl and sprinkle with the flatleaf parsley.

 From an original idea 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 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.

Autumn a lovely time of year - image from here

All the best Jan