Ya gotta larf!

Eddie

Scone Anyone : Low Carb : Suitable for Diabetics and Non-Diabetics

These two recipes, for low carb scones, are ideal for anyone generally trying to reduce the carbs and sugar in their life. They are suitable for both diabetics and non diabetics. Have a look at both recipes (and links) and see what you think.

LOW CARB CHEESE SCONES

a quick and simple recipe to make savoury scones
Ingredients
3 cups of ground almonds
1 cup sharp (mature) cheddar cheese finely grated
1 tbsp. baking powder
a dash of cayenne
4 eggs whisked
4 tbsp. butter melted

ground sea salt
Instructions/more details
can be seen here

LOW CARB SCONES

this recipe is to make scones that go with (sugar free) jam and cream,

otherwise known as Devonshire tea.

Ingredients

250 grams almond meal/ flour
2 tablespoon coconut flour
½ cup Greek yoghurt or sour cream
1 large egg
50 grams melted butter cooled
2 teaspoons baking powder
½ teaspoon baking soda
Pinch salt

Instructions/more details

can be seen here

If you have time, why not pull up a chair and tuck in,

would you prefer tea or coffee?

Dear reader, you will find a variety of recipe ideas and articles within this blog, but 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

CHICKEN Dishes : Three Popular Low Carb and Keto Suggestions

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.
The pale flesh has a close texture and a mild flavour that pairs up well with many different ingredients. Never eat raw chicken, and always thoroughly wash your hands, utensils and cutting board as soon as you've cut or handled raw chicken. 
Here are three popular low carb/keto chicken dishes you may wish to try:-

Chicken and Mushroom Casserole

This creamy chicken casserole is a modern take on an old favourite.
Loaded with savoury mushrooms, chicken and cheese as well as cauliflower rice;
this meal will leave you feeling warm and satisfied.

Ingredients

Serves Six

3 tbsp olive oil, divided
1½ lbs (650g) chicken breasts
2 tsp garlic powder, divided
1 tsp onion powder
½ tsp salt
¼ tsp pepper
5 oz. (150g) mushrooms, sliced
2 oz. (50g) fresh spinach
10 oz. (275g) fresh, cauliflower rice
9 oz. (250g) shredded mozzarella cheese
olive oil, for greasing
salt and pepper, for seasoning
½ oz. (15g) pea sprouts, for garnishing (optional)
Sauce
2 tsp arrowroot powder
1 cup (225ml) chicken broth
½ cup (125ml) heavy (double) whipping cream
¼ tsp salt
1⁄8 tsp ground black pepper
2 tsp fresh thyme, lightly chopped

Instructions

can be seen here

Mustard and Sage Chicken with Celeriac Mash

Swapping potatoes for celeriac lowers the carbohydrates in this lovely mid-week dinner suggestion ... ready in under half an hour and tastes great!

Ingredients
Serves Three
1 celeriac, peeled and cut into chunks
3 chicken breasts, skinless
1 tbsp. English mustard powder
2 tsp olive oil
2 garlic cloves, crushed
8 sage leaves, chopped
100g low-fat crème fraîche, plus 2 tbsp. for the mash
1 chicken stock cube
2 tbsp. wholegrain mustard
To Serve
275g cooked green veg, such as thin-stemmed broccoli, peas or Savoy cabbage,
Instructions
and more, can be seen here 

Provençal Chicken

There are quite a few 'Provençal Chicken' recipe ideas around,
indeed, you may have your own particular favourite!
This one makes a tasty plate ... 

Ingredients

Serves Four
1 tbsp oil
100 g lean smoked bacon medallions, roughly chopped
1 red onion, cut into wedges
1 courgette (zucchini), halved and cut into chunks
1 aubergine (eggplant), cut into small pieces
4 tomatoes, cut into large wedges
3 cloves garlic, finely chopped
1 red chilli, chopped
500 g carton passata
half a chicken stock cube, crumbled
460 g chicken thigh fillets
14g of fresh flat leaf parsley, washed and roughly chopped
2 tsp mixed herbs

Instructions

can be seen here

For our vegetarian and vegan readers, why not have a look at these recipe suggestions;
Vegetarian Choices, five recipe suggestions can be seen here 

Mushroom Bourguignon with Celeriac Mash, more details here
Vegan Choices, lower carb recipe suggestions can be seen here 

Lentil Shepherd's Pie, more details here 

Dear reader, 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

Matt Hancock UK Health Minister reveals success with low-carb eating

This article from Diet Doctor site

"UK Health Minister reveals success with low-carb eating

As part of his mission to combat Britain’s rising obesity and diabetes rates, UK Health Minister Matt Hancock is letting people in on a little secret: He supports eating low-carb in order to encourage weight loss and better health.

In 2012, Hancock lost “two stone” (28 pounds or about 13 kilos) by avoiding carbs in his diet. “I did it over three months by not eating bread, potatoes or pasta,” Hancock told The Telegraph in 2018. Then, during the 2019 election, Hancock lost around 10 pounds (4.5 kilos), again by cutting out sugar and starch, explains Dr. David Unwin, a low-carb general practitioner.

In addition to the weight-loss benefits Hancock experienced from eating low carb, medical professionals are now speculating about whether the health minister’s lower body weight may have helped him to recover from the coronavirus after he contracted it in March of 2020.

When Hancock first announced that he’d tested positive for coronavirus via Twitter, he reported only “mild” symptoms and was working from home in self-isolation. After just “a few days’” time, Hancock told BBC Radio Suffolk that he was “on the mend.”

According to Dr. Unwin, Hancock’s speedy recovery may have been a result of the weight he lost while eating low carb. Early research suggests that obesity is a risk factor for a more difficult recovery from Covid-19. That does not mean we know for sure that weight loss played a role in his speedy recovery, but it sure didn’t hurt.

Now more than ever, it’s important that we all begin to take our metabolic health more seriously — especially in the face of a pandemic." 

The above from Diet Doctor site here

Related Posts
How Low Carb Can Help, plus a favourite low carb recipe - here

Introduction to low-carb for beginners - here

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 a reliable meter.

All the best Jan

Health Benefits of Cinnamon ... and some low carb recipe suggestions

"Do you have a spice that you can’t get enough of? A pantry staple that you try to find a way to work into almost every meal? With many it's cinnamon - but did you know there are two types of cinnamon; cassia and Ceylon. They are both healthy, nutrient-dense, and aromatic, however, if you’re consuming large amounts you should be wary of the kind you’re eating. Cassia contains high amounts of the chemical coumarin, which research has shown when consumed in excess can lead to liver damage and possible development of cancer. Side by side the varieties are easy to differentiate; Ceylon is a tan brown whereas cassia is a dark reddish-brown. If the opportunity is there, stock up on Ceylon where you can for the most abundant health benefits. 

Powerful Anti-Inflammatory

Thanks to the antioxidants present in this spice, particularly polyphenols, cinnamon has been praised as a powerful anti-inflammatory. 

Regulates Cholesterol Levels

Many of us know that there are two types of cholesterol; the good ones and the bad ones. Cholesterol is actually used to build the structure of our cell membranes, so it is vital that we have it in a healthy balance. In studies, people who consumed a single teaspoon of cinnamon each day had lower LDL cholesterol (bad) but maintained HDL cholesterol (good) 

Useful for Diabetes, Insulin Sensitivity & Lowering Blood Sugar Levels

Cinnamon is well-known for blood sugar lowering properties, decreasing the amount of glucose entering the bloodstream after a meal by interfering with digestive enzymes, meaning carbohydrates take longer to break down. It also mimics insulin, improving glucose uptake. For those with struggling insulin resistance, cinnamon is particularly useful in promoting sensitivity. 

May Protect Against Cancer 
Due to regulations, evidence has only been presented in test tube and animal studies, but there has been significant evidence to suggest that cinnamon extracts may prevent cancer. This is through numerous pathways including reducing growth and formation, acting in a toxic manner, activating detoxifying enzymes, and antioxidant properties. 

Beneficial for Neurodegenerative Diseases 

Throughout our lives, our brains suffer from wear and tear. Whether by genetic or lifestyle factors, neurodegenerative disorders develop as we age and have a profound impact on our function. Due to the inherent progressive loss of the structure or function of brain cells, diseases like Alzheimer’s or Parkinson’s are weighing heavily on our aging population. In one recent study of mice with Parkinson’s, compounds found in cinnamon helped to protect neurons, normalized neurotransmitter levels, and improved motor function. There is further evidence to suggest that compounds prevent the build up of tau in the brain - the protein which is a precursor for the development of Alzheimer’s."

Words above and more to read at Tess Patricks article here 

A related article, you may also wish to read 'Ceylon vs. Cassia — Not All Cinnamon Is Created Equal' can be found here

Some lower carb recipe suggestions that use cinnamon

Apples with Cinnamon in a Vanilla Sauce

11g carbs per serving - more details here

Cinnamon Coffee Cake

3.6g net carbs per slice - more details here

Low Carb 'Rice Pudding'

3g carbs per serving - more details here

Spiced Fruit Bread ... Low Carb and ready in 90 seconds !

9g carbs per serving - more details here

Moussaka-stuffed aubergines / eggplants

11g carbs per serving - more details here 

Beef Chili

8g carbs per serving - 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.

All the best Jan

This weeks Darwin Award winner.

Eddie

Cauliflower Pizza Casserole ... it's so cheesy !

"Cauliflower Pizza Casserole is a cheesy, easy vegetarian dish for dinner that you can fill with all your favourite pizza toppings!

Being vegetarian doesn’t mean you don’t want something hearty to eat, and vegetables like cauliflower are perfect for that. It gets soft and creamy but maintains a texture that makes this casserole not only delicious, but very filling.

Even better, the addition of mushrooms takes it over the top leaving you with a casserole that could easily replace Friday night pizza once in a while... and do you know that while this tastes delicious fresh, reheated it seemed that the flavours melded together even better and tastes so great!

Ingredients
Serves One
1 large cauliflower cut into florets
1 tablespoon oil
1 teaspoon fine sea salt
1 teaspoon ground black pepper
2 cups marinara sauce
2 tomatoes 1 diced, 1 in sliced
1/2 medium onion sliced
1/2 bell pepper diced
1/2 cup mushrooms sliced
2 garlic cloves minced
1 1/4 cups mozzarella shredded

chopped parsley for topping (or herb of choice) (optional)

Method
1. Preheat oven to 425 degrees Fahrenheit. Spray a large baking sheet with non-stick spray or grease with oil.
2. Season cauliflower with 1/2 teaspoon salt and 1/2 teaspoon black pepper and roast for 20 minutes.
3. In a bowl, add the marinara sauce to the cauliflower and mix to coat. Add the rest of the ingredients, except parsley, sliced tomato and 1 cup of mozzarella cheese and stir together with a wooden spoon until add combined.
4. In a greased 8x8 baking pan, add the cauliflower mix and cover with the rest of the cheese. Top with tomato slices. Lower oven to 350 degrees Fahrenheit and bake for 25 minutes until cheese is melted and golden brown.

5. Remove from oven, top with chopped parsley and serve."

Need help with weight/measurement conversion, see here

From an original recipe idea here

Some Other Posts You May Like

Eight Health Benefits of Cauliflower - more details here 

Mamma Mia it's Mozzarella, two lovely recipes - more details here

Quick and Easy Low Carb Pizza For One - more details here

Mozzarella, Peach and Tomato Salad - more details here

A variety of recipe ideas and 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

Meanwhile back in 2019 !

Like many families, due to the current Covid 19 restrictions, we are seeing our family courtesy of the internet, and are so thankful that we can. But looking back to last year, I can remember a lovely outing to Mudeford where these gulls were 'Diving for Dinner' - see here

four of our grandchildren hoping they will catch some crabs
I seem to remember they did

and youngest grandson being so patient feeding the ducks

Thank goodness for photographs and lovely memories

The best things in life

are the people we love,

the places we've been,

and the memories we've made 

along the way.

I'm certainly looking forward to seeing them all in the summer, if Covid 19 restrictions allow! I'm sure we will enjoy an ice lolly/popsicle, or two, together -  these white chocolate raspberry ones are nice, they are low carb and dairy free, recipe can be seen here

All the best Jan

Vegan Choices : Lower Carb Recipe Suggestions

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

In recent months we have seen that more and more we have regular readers, and followers, who choose to eat vegetarian or vegan. I recently posted five vegetarian meal choices here, today I post some vegan choices.

Falafels
Plant-based alternative to meat that's low-carb, high-protein and tastes great.

Just switch the spices for the falafel to make Italian; Greek; or Mexican flavoured keto vegan meals.

All versions are easy to make and freeze well.

more details here

Kebab Wraps with Garlic Sauce

These colourful low-carb vegan kebab wraps are a healthy and delicious plant-based protein source.

Perfect for lunch or dinner, a low-carb twist on a Middle Eastern delicacy.

more details here

Tempeh Burger with Portobello Bun

You’ll need two hands to tuck into this incredible lower carb vegan burger.

Tender, juicy and flavourful tempeh patties are topped with juicy fixings

and cradled between an easy Portobello mushroom bun.

more details here

Kale and Spinach Soup

Kale and Spinach are both very nutritious vegetables.

Why not try them together in this Vegan Style Kale and Spinach Soup.

more details here

Vegan power-balls with courgetti and cashew cheese

This popular recipe, uses ready-made courgetti, (or make your own), a tangy no-cook tomato sauce,

juicy 'meatballs' made with mushrooms, sundried tomatoes and sticky dates, 

topped with a sprinkling of cashew vegan cheese.

more details here

flowers just go with any meal don't they!

Dear reader, this blog offers a wide variety of recipe/food ideas, not all may be suitable for YOU. If you may have any food likes / dislikes, 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

Fish contains important nutrients : Three recipe suggestions

Fish is among the healthiest foods on the planet. It is loaded with important nutrients, such as protein and vitamin D. Fish is also the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain. Fish is delicious and easy to prepare, for this reason, it should be relatively easy to incorporate it into the diet. Eating fish 1-2 times per week is considered sufficient to reap the benefits. If possible, choose wild-caught fish over farmed. Wild fish tends to have more omega-3's and is less likely to be contaminated with harmful pollutants. That being said, even if eating farmed fish, the benefits still far outweigh the risks. All types of fish are good for you.

Searching for some fish recipe ideas?

Here are three you may like to try

Fish Casserole with Mushrooms and French Mustard

more details here

Easy Bake White Fish With Leeks and Cheese

more details here

Fish Omelette : For Lunch, Tea or Supper

more details here

A variety of recipe ideas and 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

Ya gotta larf

Eddie

Balsamic Pork with Olives : Mid-week Meal

Pork can make a nice mid-week meal, and is usually reasonably priced. If you've had a busy day you may not want to spend too long in the kitchen cooking dinner, so this recipe suggestion - ready in about 20 minutes - may be just what you are looking for!

Ingredients

Serves Four

3 tbsp olive oil
3 tbsp balsamic vinegar
1 tsp Dijon mustard
2 garlic cloves, crushed
4 boneless pork loin chops
2 handfuls green olives, pitted and halved
large handful basil, chopped
Method
1. Mix the oil with vinegar, mustard and garlic. Score the meat on both sides, season, then put into a dish. Pour over the balsamic mixture and leave to marinate for 5 mins

2. Heat a griddle pan until very hot. Lift the pork from the marinade, scraping off any garlic, then cook for 4/5 mins on each side. Remove the meat and keep warm. Pour the marinade into the pan with the olives, cook for 2 mins, then stir in the basil. Pour any juices from the pork into the pan, drizzle the sauce over the pork and serve.

Nutrition Per Serving

Fat 41g Protein 27g Carbs 2g

From an original recipe here

Serving suggestions

please note - these are not included in nutrition figures above, if you are diabetic best to choose a lower carb serving suggestion and not the pasta! 

Mashed Swede/Rutabaga, Courgetti, Broccoli, Cauliflower Cheese, Green bean salad, Pasta, 

Did you know

"True Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made with grape must (juice) that is simmered to make a concentrate, allowed to ferment, then, for a minimum of 12 years, matured in barrels of progressively decreasing size, made from different woods in order to impart different flavours. The result is dark, rich and syrupy and to be used very sparingly.

The real thing will be marked with 'tradizionale' and/or DOC and will be expensive. But, you can also buy the more affordable, industrially made 'aceto balsamico di Modena', which uses vinegar as well as grape must; as it's not aged for so long, the flavours won't be as strong. 

Choose the best

For the real deal, always look for the trems tradizionale/DOC or aceto balsamico di Modena. Very cheap balsamic vinegars are just masquerading as either of the above and will have been coloured and flavoured with caramel - although they're fine for salad dressings and glazes, they won't have the authentic intensity of flavour. 

Store it

In a cool, dark cupboard."

Above words taken from article here

Dear reader, not all the food and 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