BREXIT at 11pm UK time we leave the EU

I never thought the day would come, but, we are out at 11pm tonight. A few glasses will be raised in our place tonight. Onwards and upwards, interesting times ahead.

Eddie

Blueberry Chaffles : Low Carb

If you haven’t heard of the term “chaffle” yet

It's the latest craze that has taken the diabetes community by storm!

What is a chaffle you ask? 

A chaffle is basically a cheese and egg alternative to bread, cooked in a mini (or regular, just adjust recipes accordingly) waffle maker that can be used for anything from breakfast foods straight through to your after-dinner treat. It basically acts as a base to any creative concoction you can conjure up.

Why are people with diabetes so excited about chaffles?

Well for one, those of us who love to experiment with new low-carb options now have this new blank canvas to create from. But more importantly, this latest cooking invention can also help keep your blood sugars in check straight from morning till night! That's good news!

But you don't have to be diabetic to enjoy them, why not give them a try!

Blueberry Chaffles

Is there anything that keto waffles, aka "chaffles", can't do? Here with hints of vanilla and delicious pops of sweet blueberry, they make a light and fluffy breakfast ...

Ingredients

Serves Four

9g carbs per serving

Blueberry chaffles
4 eggs
4 oz./110g (1 cup equals 4 oz.) mozzarella cheese, shredded
1 tbsp. / 8g coconut flour
1 tsp vanilla extract
½ cup / 125ml fresh blueberries
Serving
½ cup / 125ml heavy (double) whipping cream

1 cup / 225ml fresh blueberries

Weight, measurement conversion tables

if required, see here 

Instructions

can be seen here

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

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

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

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

All the best Jan

Wednesday ... can be such an enjoyable day !

What a glorious day, blue sky and sunshine

such a change from grey skies and lots of rain!

I know ducks seem to love rain,

but these snowdrops certainly perked up in the sunshine

Not to be outdone … there were even a few early daffodils
perhaps Spring is just around the corner!

How about an enjoyable low carb mid-week meal?

This is a popular recipe ...

Sausage with Cauliflower and Parsley Rice

definitely yum!
more details/recipe here

Yes, Wednesday's can be such an enjoyable day

Happy midweek wishes

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

Aubergine / Eggplant Melts : Low Carb : Keto : Vegetarian

Choose a glossy, plump aubergine (eggplant) to make this warming vegetarian main course. 

Ingredients 

Serves Four

7g carbs per serving

3 tbsp. olive oil

2 aubergines (eggplants), halved lengthways
4 tomatoes

1 x 150g ball mozzarella, drained

seasoning to taste

handful basil leaves 

Method

1. Heat oven to 200C/fan 180C/gas 6.

2. Drizzle the oil and seasoning over the aubergine and bake in the oven for about 30/35 minutes, until softened.

3. Meanwhile, slice the tomatoes and mozzarella, then arrange on top of the aubergine.

4. Return to oven for another 5 mins or until the cheese has melted.

5. Scatter over some basil leaves. 

Tip

Why not jazz this up a little and cover each half with pesto, before adding the other ingredients.

You could also add a handful of sliced mushrooms with the sliced tomatoes.

Serving Suggestion

Serve with cauliflower couscous and/or green salad.

From an original idea here

Aubergines/Eggplants:

Are full of vitamins, minerals and dietary fibre. Along with tomatoes, potatoes and bell peppers, the aubergine (solanum melongena) belongs to the nightshade plant family (Solanaceae). In fact, aubergines grow in a manner much like tomatoes, hanging from the vines of a plant that grows several feet in height. They have a deep purple, glossy skin encasing cream coloured, sponge-like flesh dotted with small, edible seeds. In addition to the classic purple variety, aubergines are available in other colours including lavender, jade green, orange and yellow and in a range of shapes and sizes. The most popular variety of aubergine looks like a large, pear-shaped egg, hence the American name ‘eggplant.’ 

The modern aubergine owes its origin to the wild version that is native to South East Asia. Prior to the middle ages it was introduced in Africa before spreading throughout Europe and the Middle East. For centuries aubergines were enjoyed more as a decorative garden plant than as a food due to its bitter taste. 

Nutritional highlights:

Aubergines are an excellent source of dietary fibre. They are also a good source of Vitamins B1 and B6 and potassium. In addition it is high in the minerals copper, magnesium and manganese.

More to read here

You will find a variety of articles, studies, recipe ideas etc. 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

Carrot and Feta Burgers : Vegetarian

You don't have to be vegetarian to enjoy these veggie burger's, which are made with cumin-spiced carrot, lentil and feta, and served with marinated onion and creamy tzatziki. Not only are they high in protein and one of your five a day, but serving them bun-less helps make them a good option for a lighter midweek meal. 

Ingredients 

Serves Four

2 red onions, 1 sliced, 1 chopped
1 lemon, juiced
1 tsp olive oil
390g tin green lentils, drained
2 tsp ground cumin
200g carrots, coarsely grated
75g wholemeal breadcrumbs
1 egg
100g feta, crumbled
70g pack wild rocket (arugula)
For the tzatziki
100g cucumber, seeded and finely diced
100g natural greek style yogurt

10g mint, leaves chopped

Method
1. Preheat the oven to gas 7, 220°C, fan 200°C. Marinate the sliced onions with the lemon juice for 30 mins; drain.
2. Heat the oil in a pan over a medium heat and cook the chopped onion for 2-3 mins. Add the lentils and turn up the heat. Cook for 2 mins to evaporate the liquid, adding the cumin towards the end. Tip into a bowl.
3. Add the carrot, breadcrumbs and egg to the bowl and mix. Fold in the feta and shape into 4 burgers 8cm wide and 2cm tall. Transfer to a baking tray lined with baking paper; bake for 15 mins.
4. Mix the cucumber with the yogurt and mint; season. Serve the burger with a dollop of tzatziki and the rest alongside, with the marinated onion and rocket. 

You can serve the burgers, tzatziki and salad in wholemeal rolls, but of course this will increase the carb. count, so may not be suitable for all readers. They also taste great cold, making an ideal lunch on the move …

Freezing and defrosting guidelines

Freeze the cooked burgers only. Wrap well in cling-film and tin foil (to prevent freezer burn) and freeze for up to 1-3 months.

To serve, defrost thoroughly in the fridge overnight before continuing with the recipe method.

Nutrition Per Serving

Fat 9g Protein 14.2g Carbs 24.5g Fibre 4.6g

From an original idea 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

Why you need more Vitamin D in the winter

By: Margherita T. Cantorna, Distinguished Professor of Molecular Immunology

Pennsylvania State University

"Winter is upon us and so is the risk of vitamin D deficiency and infections. Vitamin D, which is made in our skin following sunlight exposure and also found in oily fish (mackerel, tuna, and sardines), mushrooms and fortified dairy and non dairy substitutes, is essential for good health. 

Humans need vitamin D to keep healthy and to fight infections. The irony is that in winter when people need vitamin D the most, most of us are not getting enough. So how much should we take? Should we take supplements? How do we get more? And, who needs it most? 

I am a medical microbiologist and immunologist who studies the functions of vitamin D in immune cells. My laboratory has been interested in figuring out why the immune system has vitamin D receptors that determine which cells can use vitamin D. In the immune system, vitamin D acts to improve your ability to fight infections and to reduce inflammation. 

Where to get your vitamin D 

Vitamin D is called the sunshine vitamin since it is made in the skin after exposure to the sun. The same UVB rays that cause a sunburn also make vitamin D. Sunscreen, darker skin pigmentation, clothing and reduced daylight in winter diminish the skin’s ability to make vitamin D. The people who experience the biggest seasonal swings in vitamin D levels are fair-skinned individuals living in the northern regions of the U.S. and at higher latitudes around the globe where there is very little daylight in winter. 

But those most at risk for low vitamin D levels are people of colour and people living at higher latitudes. Dark-skinned individuals are more likely than fair-skinned individuals to below for vitamin D year-round because the darker skin blocks the UVB rays from producing vitamin D. However, even in dark-skinned individuals, vitamin D is lowest in the winter. 

In the winter, in addition to high vitamin D food, adults should take additional vitamin D from foods and/or supplements to get at least 600 IU per day of vitamin D. People who have dark skin or avoid sunshine should eat more vitamin D year-round.

Vitamin D is important for bones and your microbes 

Originally, doctors thought that vitamin D was only important for bone health. This was because vitamin D deficiency caused bone diseases like rickets in children and osteoporosis in adults. However, in the 1980s scientists discovered that immune cells had receptors for vitamin D. 

My group’s research has shown that vitamin D plays an important role in maintaining health in the gastrointestinal tract. Higher levels of vitamin D reduce susceptibility to inflammatory bowel disease and Crohn’s disease, gut and lung infections in animals and people. 

My colleagues and I have discovered that one of the ways vitamin D functions is by keeping the microbes in the gut healthy and happy. Vitamin D increases the number and diversity of microbes living in the gut, which together reduce inflammation throughout the body. 

Low vitamin D levels are associated with inflammatory bowel disease in humans. Researchers have found that inflammatory bowel disease patients in Japan have more symptoms in winter than during other seasons.

Why is vitamin D more important in winter? 

In the winter, humans are exposed to more infections and spend less time outside. Exactly how much vitamin D healthy adults should have is debated. Some authorities recommend 200 IU per day to 2,000 IU per day. 

In the U.S., the Institutes of Medicine recommends 600-800 IU per day for adults, while the Endocrine Society states that optimal vitamin D status may require 1500-2,000 IU per day. 

In the winter, people have a reduced ability to make vitamin D when they go outside, so amounts of at least 600 IU per day of vitamin D from food or supplements would help maintain vitamin D status at summer levels. 

But, just like many things, too much vitamin D can be harmful. Vitamin D toxicity does not result in too much sun or food. 

Because of the risk of skin cancer, dermatologists and other health professionals do not recommend unprotected sun exposure to boost your vitamin D. Instead they suggest supplements. But vitamin D toxicity can occur if an individual takes too many. 

The experts that set the national intakes of vitamin D for the U.S. recommend that adult individuals take no more than 4,000 IU per day of vitamin D to avoid toxic side effects. 

Vitamin D helps you absorb calcium from your diet, but when vitamin D is too high, calcium levels in the blood go up and that can lead to kidney disease. 

By consuming more vitamin D during the winter your gut microbes will be healthier and you’ll be more resistant to infection and inflammation year-round."

The above from article here and read the original article here 

Related Reads

NHS Guidelines on Vitamin D - see here

Public Health England Vitamin D advice - see here

Recipe Suggestions
Roast Vegetable Frittata with Mackerel - more details here 

Tuna Fish Casserole - more details here

Sardine Stuffed Avocado -more details here

As regular readers know, 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

Passenger Let Her Go

Saturday already and music night again. This track has had 2,610,169,153 views, around one third of the worlds population, the mind boggles. I love the song, but, the number one track on You-tube, the low carb lard works in mysterious ways for sure. Peace and good health to all. Eddie

Seafood Chowder : Low Carb : Keto

Elegant layers of flavour combine with flaky, tender chunks of salmon, shrimp, and wilted spinach, giving this cream-based seafood chowder absolute rave reviews! It's colourful, beautiful, delicious, easy and low carb / keto! A winner all around!

Ingredients

Serves Four

6g carbs per serving

4 tbsp. butter
2 garlic cloves, minced
5 oz. (150g) celery stalks, sliced
1 cup (225ml) clam juice
1½ cups (350ml) heavy (double) whipping cream
2 tsp dried sage or dried thyme
½ lemon, juice and zest
4 oz. (110g) cream cheese
1 lb (450g) salmon or other firm fish, pin bones removed, fillets cut into 1" pieces
2 oz. (50g) baby spinach
8 oz. (225g) shrimp peeled and deveined
salt and ground black pepper
½ tbsp. red chili peppers

fresh sage, optional for garnish

Instructions

can be seen here

Did you know that, "Chowder is a type of rich soup, usually made with seafood, vegetables, and cream. Traditionally, it includes a base of bacon and is thickened with broken up crackers, although variations of the dish with slightly different ingredients are made in many seafaring communities. Often likened to a stew, this soup is thick with chunks of ingredients, and has a very hearty, warming flavour. In the United States, chowder is frequently made with clams, and two varieties are very popular: New England style, which uses cream, and Manhattan style, which uses a base of pureed tomatoes. 

In many seafaring communities, fishers would throw samples of the catch into a large cauldron and boil the chunks of fish with an assortment of vegetables such as potatoes. In France, this dish was called Chaudière, after the pot it was cooked in. The French also added broken biscuits or crackers to make the dish thicker. It is probable that Americans adopted chowder from French settlers in the Northern areas of the colonies, because of the name, although the British have a long tradition of seafood stews as well. 

The word first appeared in English within a recipe header in 1751, although there is evidence that the dish was popular well before then. This recipe included onions, bacon, fish, an assortment of spices, biscuits, claret, and water. In the 1800s, American cooks began to make the transition to clams, because of the abundance of shellfish in the new colony. Cooks also began to add cream to the soup, and to differentiate unique types depending on the ingredients."

Words above and more to read here

As regular readers know, 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

Consumption of bat soup could be behind the coronavirus outbreak.

Very low carb but not a meal we will be promoting. More on this true story here.

Eddie

Chicken Nuggets with Green Bean Fries and BBQ-Mayo : Low Carb : Keto

Looking for a delicious low carb/keto version of classic chicken nuggets? Look no further. Crispy outside, tender inside, these nuggets have all the flavour but none of the carbs.

Ingredients

Serves Four

6g carbs per serving

Chicken nuggets
1½ lbs (650g) boneless chicken thighs cut into bite size pieces
4 oz. (110g) parmesan cheese, shredded/grated
1 tsp onion powder
¼ tsp salt
¼ tsp ground black pepper
1 egg
1 tbsp. coconut oil (flavourless)
Green bean fries
8 oz. (225g) fresh green beans, trimmed
1 tbsp. coconut oil (flavourless)
salt
BBQ-mayo
¾ cup (175ml) mayonnaise
1 tbsp. tomato paste
½ tsp smoked chili powder
1 tsp garlic powder

salt and ground black pepper

Instructions

can be seen here

Hints and Tips for Low-Carb Pantry Essentials

You can have fun cooking and baking and living the low carb / keto lifestyle, with twenty low-carb pantry essentials ... all of which are nutrition packed and perfect for starting your low-carb life. 

Please read more here

You will find a variety of articles, studies, recipe ideas etc. 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

Drinking Tea May Reduce Your Risk of Heart Disease and Stroke !

Researchers say people who drink green or black tea at least three times a week get the benefits of polyphenols that can improve cardiovascular health. 

• New research shows improved cardiovascular health among people who drink tea three or more times per week.
• The health benefits are attributable to polyphenols, a compound found in black and green tea along with other foods.
• The benefits were most pronounced among drinkers of green tea, and also for men rather than women.

A cup a day could help keep the doctor away — and increase your lifespan.

That’s according to research published today in the European Journal of Preventive Cardiology.

In it, researchers suggest that drinking tea three or more times a week can lead to improved cardiovascular health and a longer life.

In their large-scale, long-term study, researchers from the Chinese Academy of Medical Sciences in Beijing tracked 100,902 participants with no prior history of heart attack, stroke, or cancer.

This group was split into two cohorts: those who drank tea three or more times a week and those who didn’t.

After follow-ups for a median time of 7.3 years, researchers determined that those who drank tea more frequently were more likely to stay healthy for a longer period of time.

Habitual tea drinkers were found to be 20 percent less likely to develop heart disease and stroke, 22 percent less likely to die from heart disease and stroke, and 15 percent less likely to die of other causes.

A subset of slightly more than 14,000 people was also assessed in a follow-up study.

Those who kept their tea-drinking habit in both studies saw more pronounced benefits, including a 56 percent lower risk of fatal heart disease and stroke.

Some experts quoted on the website of the Science Media Centre point out that this research was an observational study and doesn’t necessarily establish a link between tea drinking and cardiovascular health and longevity.

Polyphenol power

Experts say the health benefits seen in habitual tea drinkers might be attributed to polyphenols — organic chemicals that are found in both black and green tea.

“Polyphenols are derived from plants, especially flowering plants,” Dr. Satjit Bhusri, a cardiologist at Lenox Hill Hospital in New York, told Healthline. “The ‘phenol’ part of polyphenols are where the plants and flowers derive their scent or aroma.”

Dr. Guy L. Mintz, director of cardiovascular health and lipidology at Northwell Health’s Sandra Atlas Bass Heart Hospital in New York, told Healthline that polyphenols are known to have cardiovascular benefits.

“These benefits include improvement in function of the blood vessels, more dilating and less constriction,” he said. “These compounds can also increase good cholesterol, which is also cardiac protective. These compounds also have a reduction in inflammation and makes our platelets, clotting factor, less sticky.”

All of this combines to make a chemical that’s a known booster of cardiovascular health.

Experts point out that because polyphenols are not retained in the body for long, it stands to reason that frequent, ongoing tea consumption is necessary to see the benefits.

Green or black?

It’s worth noting that the benefits vary depending on the type of tea.

While both black and green tea contain polyphenols, the differences may be more pronounced among drinkers of green tea.

This could be because the fermentation process that goes into creating black tea might dilute the effectiveness of polyphenols. There’s also the fact that black tea is often served, and diluted, with milk.

Dr. Dongfeng Gu, PhD, a senior study author and professor of epidemiology and medical genetics at the Chinese Academy, noted that the preferences of research participants skewed heavily toward green tea.

“In our study population, 49 percent of habitual tea drinkers consumed green tea most frequently, while only 8 percent preferred black tea,” Gu wrote in a release. “The small proportion of habitual black tea drinkers might make it more difficult to observe robust associations, but our findings hint at a differential effect between tea types.”

Another wrinkle to consider is that health benefits were more pronounced in men than in women.

Researchers said this could be attributable to the lower incidence of heart disease and stroke in women.

There’s also more data on men who frequently drink tea as 48 percent of men and only 20 percent of women were identified as habitual tea drinkers.

The authors say their research is ongoing and should yield more findings as more data is gathered.

This year, drink more tea 
Non-tea drinkers can probably adjust their lifestyle to include three or more cups per week into their routine. But for those who don’t drink green tea, there are other ways to get these benefits. Polyphenols can also be found in foods such as red wine, dark chocolate and berries. 

“The message from this study is loud and clear: Tea, particularly green tea, is cardio protective, and should be considered as another tool in the cardiac prevention toolbox,” said Mintz. “Maybe we should listen to the advice the hare offers to Alice in ‘Alice in Wonderland’: ‘Take more tea!’”

Alice in Wonderland Tea Party

The above words from an article in Healthline by Dan Gray here

Related Posts

Benefits of Green Tea - see here

Herbal Teas - see here

Bedtime Teas That May Help You Sleep - see here 

As regular readers know, 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

Veggie Scramble : Breakfast Quick and Easy : Low Carb / Keto

When you want an easy, nutritious and fast breakfast (which could also be enjoyed for lunch or tea) then this recipe could be for you! It's scrambled eggs with sautéed mushrooms and peppers which are topped with Parmesan cheese and fresh cut spring/green onions...

Delicious, fast, easy, and low carb / keto too, why not get cooking soon! 

Ingredients

Serves One

4g carbs

1 tbsp. butter

30g (1oz.) mushrooms, sliced

3 eggs
30g (10z.) red bell peppers, diced
salt and ground black pepper
30g (1oz.) parmesan cheese, shredded

½ scallion (spring/green onion), chopped

Instructions

can be seen here 

Did you know that Spring onions are also known as scallions or green onions. Spring onions are in fact very young onions, harvested before the bulb has had a chance to swell. Both the long, slender green tops and the small white bulb are edible, and are good either raw or cooked. They have a similar flavour to onions, but are much milder... more to read here

You will find a variety of articles and recipe 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

Coconut and Chocolate Pudding : Low Carb : Dairy Free

Looking for a dairy-free, low carb chocolate pudding? Then this recipe from Åse Falkman Fredrikson could be just what you need! It's relatively low in sugar, all from very dark chocolate. Perhaps not for every day, but it can be a good dessert option for special occasions - perhaps Valentine's Day - February 14th is not too far away!

Ingredients

(adjust to suit)

Serves Six

7g carbs per serving

14 oz. (400g) coconut milk
2 egg yolks
3 oz. (75g) dark chocolate with a minimum of 70% cocoa solids

1 tsp vanilla extract

Instructions

can be seen here

Coconut milk has recently become very popular. It's a tasty alternative to cow's milk that may also provide a number of health benefits. Coconut milk comes from the flesh of mature brown coconuts. It is used in many traditional cuisines around the world. Coconut milk is high in calories and saturated fat. The milk is also a good source of several vitamins and minerals. Coconut milk is a tasty, nutritious and versatile food that is widely available. It can also be made easily at home. It’s full of important nutrients like manganese and copper. Including moderate amounts in your diet may boost your heart health and provide other benefits as well. Read more about Coconut milk here

Dear reader, you will find a variety of recipes/articles within this blog, 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.

All the best Jan

José Feliciano - California Dreamin'

Saturday night and music night again. Is it just me, or is it a fact, they don't make 'em like they used to? This track stands the test of time. Peace and goodwill to all. Eddie 

The great cholesterol con.

This short video is well worth your time. The lower your cholesterol the greater the mortality, especially in older people.  Eddie.

Chicken Casserole with pesto, feta cheese and olives : Low Carb : Keto

Yes, a lovely chicken recipe today ...

Chicken's 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.

Just take some Mediterranean superstars - feta cheese, olives, and pesto - bring them together in this creamy, easy-to-make low carb/keto chicken dish. Whether using low-carb, store-bought or your own home-made pesto, give it a go. Why not let your taste buds dance! I'm sure you and your family, will like this dish.

Ingredients

Serves Four

6g carbs per serving

1½ lbs (650g) boneless chicken thighs or chicken breasts
salt and pepper
2 tbsp. butter or coconut oil
5 tbsp. red pesto or green pesto
1¼ cups (300ml) heavy (double) whipping cream
3 oz. (75g) pitted olives
5 oz. (150g) feta cheese, diced
1 garlic clove, finely chopped
Serving suggestion
5 oz. (150g) leafy greens
4 tbsp. olive oil

sea salt and ground black pepper

or

Cauliflower rice, see here or here 

Instructions

can be seen 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

Ways To Save Money In The Kitchen And Save The Planet !

Megan Kioulafofski writes:

"Looking to reduce your impact on the environment and save money? Making your kitchen more eco-friendly helps both the planet and your bank account! Use the tips below to save money in the kitchen and help save the planet.

Plan Meals in Advance
A little planning goes a long way! Set aside time each week to plan your meals. List exactly what ingredients you’ll need for each meal and add them to your grocery list. This step alone will help you avoid unnecessary purchases at the store. Having a weekly menu also reduces the temptation to order take out or go out to eat. 

Eat Leftovers 

A little planning goes a long way! Set aside time each week to plan your meals. List exactly what ingredients you’ll need for each meal and add them to your grocery list. This step alone will help you avoid unnecessary purchases at the store. Having a weekly menu also reduces the temptation to order take out or go out to eat. 

Re-use Kitchen Scraps 

Many kitchen scraps can be re-used and re-purposed for different recipes. For instance, you can use leftover vegetables or chicken bones to make homemade broth and stock. Look for ways you can use foods that you would otherwise throw out for different dishes. Check out the Zero Waste Chef for more ideas on how to reduce food waste.

Make Homemade Sauces and Condiments 

Buying common sauces, and condiments like mustard and salad dressing can add up. Plus, most of these items come in single-use plastic containers which are awful for the environment. Instead of buying condiments at the store, try making them from scratch. There are a ton of homemade recipes online that are fun and taste better than the bland sauces you’d normally buy!

Skip the Dry Cycle on your Dishwasher 

Kitchen appliances are no doubt convenient, but the energy they use has a negative impact on the environment… not to mention makes your electric bill shoot up! Thankfully, there are ways to enjoy these items while minimizing their negative side effects. One way to do this is to skip the “dry cycle” on your dishwasher. When it’s time for your dishes to dry, simply open your dishwasher door or grab yourself a drying rank and let the dishes dry off naturally.

Don’t Store Hot Items in your Refrigerator 

Like your dishwasher, your refrigerator zaps up a lot of energy in the kitchen. There are a number of ways to reduce the amount of power your fridge uses. For a quick win, a great tip is to ensure your fridge or freezer temperature isn’t set too high. The most efficient temperature setting for your freezer is -18°C and your fridge between 2°C and 5°C. It’s also important to leave some space around the back of your fridge or freezer for air to circulate. Another quick win is to stop putting hot food in the fridge. Warm items increase the temperature in your refrigerator. This causes your fridge to use more power to bring the temperature down to normal. Next time you want to store hot leftovers, let them cool down first before putting them in your fridge.

Unplug Kitchen Appliances that aren’t in use 

Keeping items plugged into an outlet uses energy; even if they’re not turned on. How many kitchen appliances do you keep plugged in when they’re not in use? While you may not be able to power off your refrigerator, there are many smaller appliances that you can unplug. Look around your kitchen and see what appliances you leave plugged in. You’ll be surprised at how many you find. Some common ones I’ve noticed are microwaves, coffee makers, and toasters. This may sound trivial, but little steps like this can add up to significant savings.

Stop Using Paper Towels 

How often do you buy paper towels? When I crunched the numbers, I was shocked to learn how much I spent. Removing paper towels from your kitchen saves you a ton of money. Plus paper towels are one of the most wasteful single-use products you can buy! Instead of cleaning your kitchen with paper towels, invest in a set of kitchen towels. If you’re really looking to go green you can also cut up old clothes or bed sheets and use them as DIY kitchen towels. Leave a basket of rags on your counter and re-use them over and over.

Bulk Bin Shopping

Shopping at the bulk bin section of your grocery store is a great way to save money. You can get discounted prices on items like rice, spices, and dried fruit when you buy in bulk. Bulk bin shopping also helps you avoid the plastic packaging that many of these items come wrapped in. Most stores offer plastic produce bags to use for the bulk bin section, so by grabbing some re-usable bags you can avoid contributing to the plastic bag problem. 

Start a Garden 

Gardening is a cheap alternative to buying produce at the store. It also limits the negative impact shipping produce has on the environment. Not only that, it feels great knowing you are cooking with fresh, organic ingredients. If you don’t have space for a garden in your home, try looking for community gardens in your area. I can’t recommend community gardening enough! It’s a sustainable way to grow food and helps you connect with the people in your neighbourhood.

Saving money and saving the planet go hand in hand. Use one of the suggestions above to help the environment while cutting down costs in your kitchen!"

Related Posts

Herbs and how to grow them - see here

Eggshell Herb Garden, with low carb herb recipes - see here

Some cost-effective vegetables to grow in your garden - see here

Ways To Grow Your Own Food From Scraps - see here 

Have you any tips to save money in the kitchen? Please share them with us in the comments below!

As regular readers know, 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. 

As always thanks for reading, and if you have left a comment, thank-you.

We hope you come back and visit again soon.

All the best Jan

Mid-Week Already !

Goodness me it's Wednesday already and also the 15th of January - we are half way through the first month of 2020! I don't know about you, but I haven't yet made a mistake about writing, or typing, the year - I think the reason maybe that 2020 just has a lovely ring to it - and it's so balanced!

For mid-week I thought I'd share these with you

First some winter red and pink roses

image from here

Second a beautiful winters day 
featuring our two youngest grand-children enjoying some winter sun on the beach

image also used on this post here

Third a tasty low carb soup

Creamy Broccoli and Leek Soup

more details here

A variety of articles and recipe ideas are within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. Many thanks for reading and continued good wishes for 2020.

All the best Jan