Almond and Orange Biscuits : Low Carb

After a pleasant walk, especially on a nice Autumn day, it can be so nice to come back home, kick off your walking shoes, put the kettle on and then enjoy a sit down with your favourite hot beverage and a delicious low carb almond and orange biscuit … If you'd like to make some, please continue reading! 

Ingredients:

Makes 16 biscuits
2 Medjool dates, stoned and finely chopped
50g butter, softened
400g ground almonds
1 tsp baking powder
2 tsp vanilla extract
1½ tsp almond extract
Zest of an orange, finely grated
3 egg whites, loosely beaten
15 walnuts, halved or flaked almonds to decorate 
Method: 
1. Heat the oven to 350 F/ 180 C / Gas 4. Melt the dates in 3 tbsp. hot water in a small bowl, 'bashing' them to a puree with a fork.
2. Push the puree through a fine sieve to get rid of the skins. Blitz with the remaining ingredients (not the walnuts) in a food processor.
3. Roll the mixture into walnut-sized balls and place on a greased baking tray.
4. Flatten them gently into circles about 4cm across. Push walnuts into the top of each.
5. Bake for 10 minutes, or until golden-brown. Remove from the oven and allow to cool for 5 minutes.

Note:

They can be stored in an air-tight container for 3 days or 5 days in the fridge.

Nutrition per serving:

Carbohydrates 3.7g : Protein 10g : Fat 20g : Fibre 2.7g

From original recipe seen here

If you are just starting a low carb diet/lifestyle you may feel confused with which low carb flours to use. You may never have used any of them before and how to use them properly can be daunting. Low carb flours do not behave like wheat flour. 

For example, Ground Almonds/Almond Meal... it is made slightly different than almond flour. Instead of blanching the almonds to remove the skins, the skins on the almonds are kept on. It’s a little bit coarser than almond flour and still bakes the same. For baked goods, perhaps use a super fine ground almond flour but equally almond meal can perform just as well in most recipes, at a reduced cost. 

Almond meal may also be known as ground almonds. You can grind almonds using a blender to make your own almond meal, the power of your blender will dictate how fine your almond meal will become.

A serving (1/4 cup or 28 grams) of the almond meal has the same nutrition of almond flour of nearly 160 calories, 6 grams of carbs and 3 grams of fibre. Only 6 total carbs or 3 net carbs per serving.

You can learn more about low carb flours from Libby at 'Ditch The Carbs' site, she has a very good guide, which you can read here

Autumn … one of my most favourite seasons

You will find a variety of recipe ideas and articles 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

Help your kids.

Eddie

Cooking Vegetables ... some tips !

Aren't vegetables wonderful, we just love them in our house and try to ring the changes as much as possible. It's also good to choose the colour of the rainbow when eating vegetables as this can give a good array of important nutrients. Many of us may have a favourite way of cooking them … this post just gives a few tips which you may find of interest.

"Don’t Overcrowd the Pan/Skillet
Almost any vegetable can be prepared by slicing the vegetable thinly, heating oil in a pan over medium-high heat, and then sautéing it until tender. Add a little garlic if you like, and finish with sea salt. Easy, right? However, if you want the sautéed vegetables to be genuinely tasty instead of mediocre, here’s the trick you need to know: Don’t overcrowd the pan/skillet.

Use a wide pan/skillet and only sauté a single layer of vegetables at a time. Vegetables release water as they cook, especially softer vegetables like courgette/zucchini and mushrooms. If you put too many vegetables in a pan at once, they’ll steam and turn to mush in their own liquid instead of sautéing to golden brown.

The same goes for roasting vegetables. Don’t pile vegetables on a sheet pan. Spread them out evenly in a single layer, and consider if you may need to buy another sheet pan so you can make more at a time … it could be helpful!

Try Roasting

If you’re not in the mood for a big pot of 'clean out the fridge soup' then the easiest way to use up vegetables is roasting. Make a habit of roasting a sheet pan’s worth every week, using any vegetables that are past their prime. Roasted vegetables are a delicious side dish for any meal. I often cook mine all-together in a dish … 

Here’s one good way to roast vegetables:
Peel if needed, then cut all the vegetables into pieces that are basically the same size so they’ll cook at the same rate. Group the vegetables by texture and/or type, so that shorter cooking veggies are on one sheet pan and longer cooking veggies are on another. For example, root vegetables, squash and potatoes (if you eat them) can be grouped together, and cauliflower, broccoli and Brussels sprouts can be grouped together, and onions, courgettes/zucchini and bell peppers can be grouped together.

Coat the vegetables generously with avocado oil and sprinkle with salt and pepper. You could also use fresh rosemary, but any herbs that suit you.

Spread the vegetables out evenly in one layer on a sheet pan, with a little room to spare. Don’t overcrowd the sheet pan. For easier clean-up, line the sheet pan with parchment paper first... I find this very helpful!

Roast in the oven at 425º F : 220º C : gas mark 7 - hot, for 20 to 45 minutes, depending on the type of vegetable. Vegetables are done when they can be easily pierced with a fork and are lightly browned on the edges.

Mix the vegetables only once or twice while they roast. Use a rimmed baking sheet, so the veggies don’t fall off the pan when you mix them.

Better Steaming
Simple and quick, steaming vegetables is perfect for busy week-nights. The great risk with steaming is sogginess (unfortunately how most of us think of steamed vegetables), so always set a timer. Stop steaming the veggies before they’re completely soft; they’re done when still slightly firm in the centre. Most vegetables take 5 to 10 minutes. Harder ones like sweet potatoes, carrots and squash steam in 10 to 20 minutes. For the best results, steam different types of vegetables separately.

A collapsible steamer basket is an inexpensive kitchen investment, and most rice cookers (if you use one) and Instant Pots have a steamer tray. Or, if you have one, you can use a microwave. Put cut-up vegetables in a bowl, add about 3 tablespoons water, and cover the bowl with a plate. Cook 2 ½ minutes, then check for done-ness. Be careful of hot steam when removing the plate. Or, try this method of microwave steaming with wet paper towels.

The most delicious way to flavour piping hot steamed vegetables is a generous knob/pat of salted butter. Once chilled, steamed veggies can be a convenient add-in for salads. 

Grilling Isn’t Just for Meat
If you’re firing up the grill for meat, it makes sense to cook the entire meal on the grill. From courgette/zucchini to sweet potatoes (and even kale), vegetables are amazing with the smoky flavour and charred edges that only a grill can impart. It’s true that some vegetables are easier to grill than others, but with a few tips, you can expertly grill almost anything non-animal.

Heat-stable oil and salt should always be used, lightly coating the vegetables before grilling, then pouring on more oil and salt when the veggies are done. For even more flavour, marinate veggies in vinaigrette before grilling, or drizzle vinaigrette over warm, grilled vegetables.

Softer vegetables, like mushrooms, courgette/zucchini, onions and bell peppers are easy: Cut into smallish chunks and skewer, or cut into long, wide pieces that won’t fall through the grates. Grill until tender and lightly charred.

The easiest way to grill hard vegetables is to give them a head start. Firm vegetables can be brined before grilling. Or, simply par-boil the vegetables before grilling. Potatoes (regular and sweet), carrots, beets and other root vegetables can be cut into medium bite-sized pieces and boiled in water until just barely tender. Drain the vegetables, toss with oil and salt, then finish on the grill to char the veggies and cook to full tenderness.

Stalks of kale and Swiss chard, even wedges of Romaine lettuce, can be transformed on the grill into smoky, charred versions of their raw selves. Coat lightly in oil and salt, and grill the leaves 4 to 6 minutes (leaves can be ripped from the stalks before or after grilling)
For the least amount of fuss, (least amount of fuss can be good!) place single layers of thinly sliced vegetables on a large, lightly oiled piece of foil, then fold the foil around the vegetables like a loose packet. Grill the packet 8 to 12 minutes for quicker cooking vegetables, and 12 to 15 minutes for things like potatoes and onions.

Cooking Dark, Leafy Greens
This doesn’t just mean kale, Swiss chard, and collards. Radish leaves, beet greens, turnip leaves…they’re all edible. As mentioned above, greens can be grilled, but sautéing is the most common cooking method.

Sautéing is easy. Greens + oil + garlic is all you need. The challenge is coaxing greens into tenderness so you don’t end up with a pile of chewy leaves.

Try this technique: Tear the leaves off the stems. Stack the raw leaves in a pile, roll the pile up, and use a large knife to slice the leaves into thin ribbons. Heat olive oil and garlic over medium, then add the sliced greens by the handful, until it all fits in the pan/skillet. Add 1/3 cup stock, water, or coconut milk. Turn heat up to medium-high and cover. Cook 3 to 5 minutes. Remove the lid and cook 2 to 3 minutes more until the liquid has evaporated.

Frozen Greens and Flavour Cubes
Despite good intentions to eat more greens, who among us hasn’t thrown away a limp bunch of kale after ignoring it all week? What about a soggy bag of baby spinach? Instead of wasting greens, blend them. Put handfuls of greens in the blender. Add a little water or coconut milk if necessary (to keep the blender moving) until the greens are pureed into a smooth consistency. Pour into an ice cube tray. Freeze, then remove and store cubes in a sealed plastic bag. Throw frozen green cubes into smoothies, soups, stews, and chili.

For savoury flavour cubes try this:
3 handfuls loosely packed herb leaves (mix herbs like basil, cilantro and parsley, or just choose one herb)
3 handfuls baby spinach or other chopped green
3 garlic cloves
1 tablespoon grated ginger (optional)

Combine herbs, greens, garlic and ginger in a blender until smooth, adding a little water or chicken stock as necessary, again, to keep the blender moving. Pour the puree into an ice cube tray. Freeze, then remove flavour cubes and store in a sealed plastic bag. Instantly add flavour to your meal by melting frozen flavour cubes in a hot pan/skillet of sautéed vegetables or meat, or melt a flavour cube into a bowl of hot cauliflower rice or soup.

Using Frozen Vegetables
Fresh, seasonal produce is best, but when it comes to convenience, frozen vegetables are a part of modern life! They don’t need to be washed, sliced, or prepped, and they cook in a matter of minutes. The importance of convenience can’t be underestimated. If keeping frozen veggies on hand means you eat more veggies, then stock up the freezer.

Frozen vegetables are usually picked at peak ripeness and flash frozen, preserving all the nutrients. The best way to cook frozen vegetables is to steam, microwave, or simmer them for just a few minutes. For soups and stews, add frozen vegetables straight from the freezer in the last minutes of cooking.

Making Vegetable Stock

Dedicated makers of vegetable stock keep a gallon Ziploc bag in the freezer and fill it throughout the month with veggie scraps from cooking (stems from greens, nubs of carrot, celery, onion, etc.) The rest of us can simply scavenge the crisper drawer for veggies about to turn bad. 

Throw veggie odds and ends into a stock pot. Any mix of veggies will do, just make sure you’ve included 1 onion (quartered), 6 garlic cloves, a few stalks of carrot and/or celery, and a handful of fresh herbs (leaves and stems). Cover with water, sprinkle in salt, bring to a boil, then reduce to a simmer, and partially cover. Simmer 1 to 2 hours. Drain and discard solids. Add salt to taste. There you go…. " 

Have you got some cooking tips or favourite vegetable recipes to share, please do so ... looking forward to reading your thoughts and comments.

A warm thank-you for stopping by today, your visit is appreciated.

Words above from article/post here

Dear reader, 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. 

All the best Jan

Saturday Night Music : The Mountain (Blencathra, Lake District) : Written and Performed by Lee Maddison

Blencathra, also known as Saddleback, is one of the most northerly hills in the English Lake District. It has six separate fell tops, of which the highest is the Hallsfell Top at 2,848 feet. Blencathra has a number of rocky ridges, the most dramatic being Sharp Edge on its north-eastern flank. Because many of Blencathra's ascents involves some challenging scrambling, Wainwright refers to this fell as "... a mountaineers mountain". For me I just love the music and amazing scenery, I hope you do to. Enjoy ...

All the best Jan

Ya gotta larf.

Eddie

Creamy Chicken Thighs with garlic & mushrooms : Low Carb : LCHF : Keto

Here is an absolutely delicious, creamy low carb / LCHF / Keto chicken dish with butter-fried mushrooms, garlic, parmesan and herbs. Serve with a simple green salad or a low carb side dish of your choice... Yum!

Ingredients: 
Serves Four 
6g net carbs per serving 
4 tbsp. butter 
3 garlic cloves, minced 
½ lb (225g) mushrooms, roughly chopped 
1½ lbs (650g) boneless chicken thighs 
1 tsp onion powder 
1 tsp garlic powder 
1 tsp dried thyme 
½ tsp dried rosemary 
salt and pepper 
2 tbsp. olive oil 
1¼ cups (300ml) heavy (double) whipping cream or crème fraîche 
2 oz. (50g) parmesan cheese, grated

Instructions:

Can be seen here

Tips: 

• This recipe used boneless, skinless chicken thigh fillets, which are slightly fattier and tastier than chicken breast. You can of course use bone-in thighs with or without skin, chicken breast, turkey, pork fillet or pork chops. Adjust the cooking time accordingly. If using chicken thighs with skin, fry until skin is crispy and inside cooked.
• You can freeze this dish, although the cream may "break" or separate a little when reheating, but it won't affect the taste.

Chicken:

Has many plus points - its versatility, as well as the ease and speed with which it can be cooked - make it one of the most popular meats around. It has a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

Read more here

A variety of recipe ideas/articles 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

Pumpkin Fun and Health Benefits !

grandson with a lovely pumpkin, photo taken in 2014 ... wonderful memories
it will soon be time for the 2019 pumpkin!

Pumpkin season is here again … from pumpkin spice lattes to big Halloween decorations, this savoury orange fruit will be everywhere you look; and did you know you can eat every part of a pumpkin? Yes, from the skin to the seeds and even the stalk, you can eat it all roasted or steamed, sweet or savoury. 

With so many ways to enjoy pumpkin, you may be interested in knowing some of the top health benefits of eating this versatile fruit so that you can enjoy your snacks and dishes guilt-free. 

1. Low Calorie, High Nutrient Content 

Being 90% water, pumpkins are a low-calorie food with plenty of beneficial nutrients. They’ve got more fibre than kale, more potassium than bananas, and are full of magnesium, manganese, and iron. Pumpkins are also a great source of Vitamin A, Vitamin C, and Riboflavin.

2. Powerful Anti-Inflammatory 

Pumpkin seeds, or pepitas, are a perfect snack and work as well as non-steroidal anti-inflammatory drugs in reducing symptoms of inflammation. Plus, they’re even better than drugs because they taste great and don’t have any of the negative side-effects!

3. Anti-Cancer Properties 

Pumpkins are incredibly rich in beta-carotene, an antioxidant that has been linked with reducing the risk of cancer. Studies have shown that populations with high levels of beta-carotene in their diet had lower population-wide rates of cancer.

4. Great Source of Protein 

One serve of pumpkin provides 4% of recommended daily protein values, which is good news for non-meat eaters looking to increase their protein intake.

5. Good For Your Eyes 

Vitamin A is essential for good eye health, helping the retina absorb and process light, and pumpkins contain a high percentage of your daily requirement in just one serving! Additionally, lutein and zeaxanthin, two antioxidants found in pumpkin, support the prevention of cataracts and may slow the development of macular degeneration.

Thai Pumpkin Soup

A low carb high fat Thai pumpkin soup for cold, rainy days.

And it’s dairy-free, too! See recipe here

6. Supports Your Immunity 

The large amounts of Vitamin A and Vitamin C found in pumpkin help protect your body and recover more quickly from infections, viruses, and diseases. Pumpkin oil can also help fight against bacterial and fungal infections.

7. Good For Your Skin 

The properties of pumpkin can protect your skin from harmful UV rays, plus the pulp is a popular ingredient in natural face masks that leave your skin looking fresher and younger.

8. Helps Treat Baldness 

While chemical treatments exist to treat baldness, they come with a number of side effects. The natural pumpkin seed oil alternative encourages hair growth by blocking the body’s process of creating a particular hormone that shrinks hair follicles.

9. Helps Heal Wounds and Burns 

Pumpkin oil has been found to have healing properties, with tests on second-degree burns on rats showing a positive impact on the closing of wounds by increasing the production of collagen by 65%.

10. Good for the Heart
The high amount of potassium found in pumpkin is great for the heart, regulating blood pressure and supporting cardiovascular health. Studies have indicated that the consumption of the right amount of potassium is as important for hypertension and high blood pressure as is the minimization of sodium intake.

To reap the most benefits from pumpkins, be sure to opt for real, whole pumpkin rather than canned pumpkin pie mix, as it typically contains added sugars and syrups.

A word of caution … Pumpkin is mildly diuretic and could be a problem for people who take certain medications, especially lithium.
Most words above from article here

I couldn't resist another picture!

All our five grand-children love pumpkin season, but especially these two, picture from 2016.

The 2019 Halloween and Pumpkin fun will soon be enjoyed

You will find a variety of articles/recipe ideas, 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

Omelette Muffins : Low Carb : Keto ... and delicious !

The beauty of these omelette muffins is what you mix in for added flavour! It's up to you! Anything you love can be added to an omelette … diced vegetables, meat, perhaps some cheese … you can add and amend this recipe to create your own personal omelette muffin.

Ingredients:

Makes 12 muffins
10 Large Eggs
6 oz. Bacon (Cooked)
1 cup chopped Red Bell Pepper
1/4 cup Shredded (grated) Cheese
2 Tbsp. Coconut Milk or Cream
2 Tbsp. Chopped Cilantro
Pinch of Black Pepper
Oil Spray

Method:
1. Preheat your oven to 350 degrees Fahrenheit. Arrange the bacon on a parchment covered sheet pan and bake for 20-30 minutes, until it reaches the doneness of your liking. Allow the bacon to cool and chop or crumble it into small pieces.
2. Whisk the eggs and coconut milk/cream together in a large bowl. Add in the chopped bacon, chopped bell pepper, cheese, cilantro and black pepper. Mix together until well combined.
3. Spray a set of 12 muffin tins with oil spray. Ladle the egg mixture into each of the tins, about 2/3-3/4 of the way full. Bake for 18-20 minutes, or until they are slightly puffed up, yet firm to the touch. Remove from the oven. and allow them to cool slightly before removing them from the muffin tin. The egg muffins will deflate slightly as they are cooling.

Nutritional Information (per muffin):
Carbs: 1 gram Fat: 11 grams  Protein: 11 grams

From original recipe here

Need help with weight, measurement conversion - please see here

These can be great for breakfast or a delicious lunch ...

Eggs have many Health Benefits,

read more here

Dear reader; a variety of articles and 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

Thought for the day.

“When you see that in order to produce, you need to obtain permission from men who produce nothing; when you see that money is flowing to those who deal not in goods, but in favours; when you see that men get rich more easily by graft than by work, and your laws no longer protect you against them, but protect them against you. . . you may know that your society is doomed.” 

Eddie

Ways to Naturally Stop Your Sweet Cravings

Chloe Bennet writes:
We’ve all been there before when you are trying to stop snacking on sweet things and then you keep reaching for the next available sweet. If you’re one of many people who experiences sugar cravings and you think you might be addicted to sugar and are fighting guilt about it, we understand.

So many of us struggle to stay away from sweets even though we know that high sugar consumption is bad for our health and increases our risk for cardiovascular disease and diabetes. It’s hard to say no when we’re constantly faced with sweet options in our daily life, but it is possible.

With natural and holistic approaches, it is certainly possible to reduce your sugar cravings and reach for a healthier alternative. In this article, we’ll explore 6 natural ways to curb your sweet tooth.

1. Keep Your Blood Sugar Balanced 
It’s normal to crave sugar when your blood sugar levels are going from high to low during the day. In fact, low blood sugar means that you’re more low energy and will have you reaching for a sugar fix to raise your blood sugar back up. There are ways to prevent these up and down spikes and keep your blood sugar levels balanced. To do this, try to eat your breakfast the first hour after you wake up because your blood sugar will be lower so eating when you wake up will stabilize you. You should also be including protein and healthy fats in every meal, and avoid skipping meals which is a sure way to drop your blood sugar and lead to cravings.

2. Choose Healthier Alternatives 
You should have a healthy alternative to sugar with you wherever you are so that if you have a craving you can eat the healthier option instead of buying something sugary. You don’t need to cut out sweet flavours completely, but there are some great homemade alternatives that you can make, like treats with natural sweeteners or even dark chocolate.

3. Eat Sweet Vegetables 
A suggestion from Paula Fordham, a health blogger, is that “you should include some sweet vegetables in your diet that will make you feel like you’re eating sweet foods all day. These vegetables can be anything from roasted sweet potatoes to butternut squash, carrots, or beets.”

4. Be Aware of Your Emotions 
Studies have determined that there is a clear link between the way you’re feeling and your desire to eat high-fat and high-sugar foods. People tend to reach for ice cream or candy and sweets when they’re stressed or down, and that’s referred to as emotional sugar eating. The good news is you can also fight this. When you’re feeling a sugar craving, take a minute to be aware of the emotions that you’re feeling.

You should write down different alternatives to deal with this emotion, such as breathing or meditation exercises if you’re feeling stressed. If you’re craving sugar because you’re bored, maybe the alternative is to watch a funny video or read a good article online. If the core reason is loneliness or sadness, call a friend or family member to catch up, or write in a journal. It’s important to realize that the sugar craving won’t resolve the emotion, so you need to be able to explore these emotions in different ways to truly fight these cravings.

5. Sleep Longer 
It’s been well documented that a lack of sleep is linked to poor eating habits. When you sleep less, you have increased levels of certain hormones that are associated with eating more carbohydrates and sweets. Samuel King, a diet writer, says that “if you have poor sleep habits like going to bed really late, watching TV before bed, or sleeping less than the recommended 7-9 hours of sleep a night, you should consider changing your sleep routine. Try to get more sleep (and better sleep) for a couple of weeks straight and see what impact it has on your sugar cravings.”

6. Figure out the Root of the Problem If none of these steps have worked for you after giving them a proper attempt, there may be a deeper reason for them. There are certain gut imbalances that may lead to sugar cravings, so you should speak with your doctor or nutritionist about this to get rid of your sugar cravings once and for all. 
From original article here 

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

All the best Jan

Ginger Loaf ... it's low in carbs and gorgeous, enjoy a slice with butter

Now, I love ginger and this Ginger Loaf recipe, by Julia McPhee, uses a combination of fresh and powdered ginger, you may wish to give it a try. This loaf is great served with butter.

Ingredients:
1 1/2 cups Almond meal
½ tsp Baking powder
¼ tsp Baking soda
2 tbsp. Dried ginger (I like a 'gingery' loaf but you may want to reduce this to 1 tbsp. for a milder flavour)
1 tbsp. Ginger (fresh grated)
1 tsp Mixed spice
¼ cup Walnuts, chopped (optional)
100g melted butter or ½ cup mild olive oil
4 Eggs
1 tbsp. vanilla essence
1 tbsp. Natvia (sweetener of your choice)

Instructions:
Mix all dry ingredients.
Add beaten eggs, vanilla, oil.
Mix well and pour into a loaf tin.
Bake at 175º C,  350º F,  Gas Mark 4 for around 30 minutes until loaf is firm and browned on top.

Nutrition Information:
Serves: 10
Serving size: 1
Calories: 217
Fat: 20.7g
Saturated fat: 6.4g
Carbohydrates: 1.4g
Protein: 6.0g

Fresh ginger can be purchased in most supermarkets. Mature ginger has a tough skin that requires peeling. Fresh ginger can be stored in the fridge for up to three weeks if it is left unpeeled. Whenever possible, choose fresh ginger over dried since it is superior in flavour and contains higher levels of the active component gingerol. The root should be fresh looking, firm, smooth and free of mould with no signs of decay or wrinkled skin. If choosing dry ginger, keep it in a tightly sealed container in a cool, dark dry place for no more than six months.
You can find out more about ginger and it's health benefits here

Need help converting measurements cups to grams etc. or oven temperatures then have a look here

I hope you may enjoy a slice of ginger loaf soon ... don't forget to enjoy it with a cuppa … will you prefer coffee or tea?

You will find a variety of articles/recipe ideas, 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

Pork and Squash Casserole ... low carb and so easy !

This is a quick to prepare autumn/winter warmer... although for those readers living in the southern hemisphere it could make a pleasing spring-time dish! 

Ingredients

Serves: 4 

2 tbsp. Oil

500g Pork Diced Shoulder
1 onion, chopped
200g butternut squash, diced
1 large carrot, sliced
500ml vegetable stock

Method

1. Preheat the oven to 180°C, gas mark 4. Heat 1 tbsp. of oil in a large flameproof casserole dish. Add the pork, cutting any larger pieces in half to ensure even cooking. Fry the pork for 5 minutes to brown and seal. Remove the pork with a slotted spoon and set aside. 
2. Fry the onion, squash and carrot in the remaining tbsp. of oil in the pan for 5 minutes. Pour in the vegetable stock, bring to the boil and simmer for 2–3 minutes, uncovered. 

3. Remove the dish from the heat, return the pork and season to taste. Cover and place in the oven for 35 minutes or until tender.

Per serving, as recipe above:

9.5g Carbs 19.5g fat 27.7g protein

From an original recipe idea here 

Delicious served with low carb mashed swede, or celeriac … 

Did you know, butternut squash is one of the most nutritious and healthiest vegetables you can eat, with a rich array of vitamins, minerals and antioxidants as well as significant amounts of digestive fibre. It not only tastes great, it is also low in calories, yet surprisingly filling. Many people would do well to replace fattening potato products with the far healthier and nutritionally superior butternut squash ... find out more here

flowers with an Autumnal colour theme,

they look nice on the table ...

You will find a variety of articles/recipe ideas, 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

Ennio Morricone - The Mission Main Theme

Saturday night and music night again. In my opinion Ennio Morricone is a musical genius. I hope future generations look back at his work and regard him as one of the greatest composers who has ever lived. Peace to all and have a great weekend. Eddie

Asparagus and Spinach Soup topped with chive crème fraîche ...

Everyone loves soup, and this Asparagus and spinach soup topped with chive crème fraîche is a gorgeous soup with a fantastic colour and very good for you! It’s also great to make in advance ...

Prep: 10 mins
Cook: 15-20 mins
Serves 4

Ingredients:
12 asparagus spears
1 tsp olive oil
50g unsalted butter
1 medium white onion diced
1 clove garlic, crushed
800ml vegetable stock
100g spinach

4 tbsp. crème fraîche

2 tbsp. freshly chopped chives

Method:

Prepare the asparagus by removing the hard stems (keep four of the asparagus heads for garnishing the soup), then finely chop the rest.

Place a saucepan on the heat, add a little olive oil and the butter, then add the diced onion and garlic sweat for 5 minutes on a low heat. 

Now add the chopped asparagus and continue to sweat for another couple of minutes. Add the vegetable stock, bring to the boil and simmer for 20 minutes. 

Add the spinach to the soup and simmer for 2 minutes, then remove from the heat and put into a blender and blitz in batches.

Once the soup is blended, strain through a sieve to remove any lumps. Mix the crème fraîche with the chopped chives and a touch of salt and pepper to taste.

To serve, pour the hot soup into a bowl, add a spoonful of the chive crème fraîche and top with a reserved asparagus head.

I hope you enjoy, this recipe idea, seen here

Asparagus is a nutritious and tasty addition to any diet. It’s low in calories and a great source of nutrients, including fibre, folate and vitamins A, C and K. Additionally, eating asparagus has a number of potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes and lower blood pressure. You can read more about asparagus, with lower carb recipe suggestions here 

Asparagus was first grown by the Egyptians in 4000BC, and now in 2019, the world of asparagus continues to change. You can now acquire a bundle of English spears for your beloved as early as St Valentine’s Day and, even more astonishingly, continue to woo him or her with bunches of home-grown asparagus all the way into the autumn! Read more here

Asparagus and Cheese Bake

A golden pine-nut topping adds crunch to this simple bake

which can be served warm, cold, as a starter or with a salad.
This versatile bake recipe can be found here

please note that this recipe uses self-raising flour so may not be suitable for all readers

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 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

DIABETES NEWS : Small cuts to carbohydrate loads can improve blood sugar

Anne Mullens writes:

Study: Small cuts to carb loads can improve blood sugar.

When you are trying to cut carbohydrates to improve your health, even a little bit can count.

That’s what Japanese researchers demonstrated in a small experiment with a group of 41 patients with type 2 diabetes who wore continuous glucose monitors. All they changed in the participants’ diets was the carb count of the bread they consumed at each meal, swapping a low-carb version for the normal, high-carb bread.

The result? The participants’ blood sugars and lipid markers improved, as well as other markers of pancreatic function and metabolism. The researchers concluded: “These results indicate that changing only the carbohydrate content of the staple food has benefits on glucose and lipid metabolism.”

Pubmed: Low-carbohydrate diet by staple change attenuates postprandial GIP and CPR levels in type 2 diabetes patients

While the researchers did not divulge their recipe for low-carb bread, Diet Doctor, and many other sites/blogs, have a variety of tasty low-carb bread recipes that can help you swap out your high-carb versions and get your carb load down.

Diet Doctor, and many other blogs/sites, also have low-carb versions of favourite high-carb staples like bread, rice, potatoes and pasta.

Many people find that once they adapt to a low-carb way of eating — which satisfies hunger, keeps blood sugar stable and cravings under control — they lose their need and desire for those old, high-carb staples.

If you are looking for other ways to reduce your carbohydrate load, check out Diet Doctors popular guide, “Six steps down the carb mountain” which will show you other easy ways to get rid of extra sugar and starch in your diet. 

So remember, whether you go in big or go in small, it’s all good news: cutting carbs wherever you can makes a positive impact on your blood sugar. 

You may also be interested in reading:
Introduction to Low Carb for beginners, find it here
Just Swap - Doesn't It Make Sense ? - find it here 

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

All the best Jan

Chicken Pot Pies ... the low carb way

Meat and vegetables in a creamy sauce that’s topped with a low carb crunchy topping…what’s not to love? For those who may just prefer vegetables, this recipe can be amended to suit!

For the Filling, you will need
4 slices of bacon
1 white or yellow onion, chopped
7 ounces/200 grams pre-cooked chicken (meat from approximately 3-4 chicken thighs)
1 carrot cut into cubes
1/2 cup chopped turnip
2/3 cup frozen peas (optional)
2-3 cups chicken stock or bone broth
2 tbsp. arrowroot flour

For the Crust, you will need
1 1/4 cup almond flour
1/4 tsp salt
1/2 tsp baking powder
1 egg
4 tbsp. ghee

Nutritional Information
Without Peas: Net Carbs: 14.75 g Fat: 39 g Protein: 29 g
With Peas: Net Carbs: 17.3 g Fat: 39 g Protein: 30 g 

Cooking instructions

Can be found here

Need help with weight/measurement conversion
Please see here

Low Carb Flours

The above recipe uses 'low carb flour' and if you are just starting a low carb diet/lifestyle you may feel confused with which low carb flours to use. You may never have used any of them before and how to use them properly can be daunting. Low carb flours do not behave like wheat flour, and how to use them in your old regular high carb recipes is a common question. Of course you may also be interested, or want to know more about them. If that is the case then Libby at 'Ditch The Carbs' site has a very good guide, and you can read it here

Dear reader, 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. 

All the best Jan

Tips To Improve Your Focus

Rachel Morrow writes:

"In a world of constant distractions, notifications, and shiny objects, it’s a no-brainer that we move through our days struggling to tick off the to-do list, leaving us to feel defeated at the end of a workday, only to have to turn around and do it all again tomorrow. 

Some of the most successful people in the world have mastered the art of focus and productivity, and you can too! Take charge of your mind and develop laser-like focus with these five suggestions.

1. Move Your Body in the AM 

One of the most important things we can do for our brain health is to move our bodies! Get the blood flowing first thing in the morning and feel the benefits throughout the day. Without getting too deep, one of the most important components in brain function and development is the protein Brain-Derived Neurotrophic Factor (BDNF). Of all brain-building proteins, BDNF has been found to be the most susceptible to regulation by exercise and physical activity. Research indicates a consistent aerobic exercise routine supports a sufficient supply of BDNF.

2. Clear Your Workspace 

A clean desk at the start of your day is a clean slate. Find your notes scrambled across the desk by lunchtime? Take a break, then clear your space again for your afternoon ahead. An organized workspace will reduce the physical ‘noise’ around you. Turns out, science has backed this one with a study from 2017 showing that having more clutter around you results in more stress and depressive thought processes.

3. Brain-Friendly Work Habits 

Unlike the multiple brain-tabs we have open in our mind, we have the power to close too many browser-tabs on our computers. Think about how many times you’ve had multiple tasks open on your screen in the hopes that you will come back to that task to complete it before the days out, yet you find yourself clicking between multiple tasks and projects throughout the day.

Move around, hot desk, stand up, lay on the floor if you need to. Moving away from a space you’ve been in for consecutive hours can hinder your thought process. Without sounding too ‘whoo hoo’, moving your energy from a stagnant space can be a really positive and productive thing for your focus.

4. Feed Your Brain 

Did you know your brain is one of the fattiest organs in the body? And it needs plenty of good fats to help keep it running! Our brain cells are covered in a fatty layer of insulation called myelin, which helps them talk to one another through electrical signals. If your myelin is weak, communication between the cells slows down. Eating healthy fats like avocados, avocado oil, coconut meat, coconut oil, nuts and seeds, grass-fed ghee, olives, cold-water fatty fish, and grass-fed animal products will assist with myelin synthesis, repair, and maintenance!

Want to know more about brain boosting foods, this article here may interest you. 

5. Stop & Take a Deep Breath! 

It’s amazing how effective this quick and free tool is. Stop and try it right now. I mean it, stop reading this and take three deep breaths. Better? Deep breathing can help increase circulation, reduce stress, and improve your mood!" 

Rachels words above, with all relevant research links can be found here

Out of these five tips I do think number two works … a clear work space, whether it be an office desk, a home desk or even in the kitchen prior to cooking a delicious low carb meal does help.

Have you tried any of these tips? Perhaps you have your own favourite?

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

All the best Jan

Autumn, the season for Celeriac Soup and Low Carb Foccacia Bread

One of my favourite seasons is Autumn. The past few days here in the UK the mornings have definitely had that ’Autumnal Nip in the Air’ the temperature has dropped, some of the leaves are beginning to change colours and all together you get a different feel about things. Weather permitting, it's a time for getting out and about and enjoying the season, and then returning home to a wonderful bowl of soup and bread ... low carb of course! You may like these two recipe suggestions.

Garlic and Rosemary Foccacia

Anne Aobadia at Diet Doctor site has come up with "a simple way to bake low-carb garlic bread," She says it's, "crispy and delicious as a snack or to go with a soup." With the cooler Autumn days she could be onto a winner - see what you think.

Ingredients

8 servings

2 carbs per serving

1½ cups shredded (grated) mozzarella cheese
2 tablespoons cream cheese
1 teaspoon white wine vinegar
1 egg
¾ cup almond flour
½ teaspoon salt
½ teaspoon garlic powder
Garlic and rosemary butter
2 oz. butter at room temperature
3 garlic cloves, finely chopped
½ teaspoon sea salt
½ teaspoon rosemary, chopped

You can find the cooking instructions here

If you should need help with weight/measurement conversion, see here

Here's a low carb tasty soup, perfect for Autumn/Winter Days

Cream of Celeriac Soup

Celeriac is a great autumn/winter vegetable, it is also a low carbers favourite. I saw this very nice recipe by James Martin, and thought it one to share. It does make a creamy soup, and for an added touch can be served with crispy pancetta and croûtons ... although it does have a nice taste without this ... so it's up to you dear reader whether or not to add the garnish! You can see the recipe here

You will find a variety of recipe ideas/suggestions 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