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Tuesday 30 June 2020

June ... I like your recipes but where did you go ?

Where has June gone? I find it hard to believe that today is the last day of the sixth month - but it is!

I thought for this post I'd have a play on the letters that make up June, and choose a favourite food from each! So starting with:- 

J ... it's got to be jalapeño peppers



delicious in a Jalapeño Popper Chaffle, which are low carb / keto
more details here 


U … is for Upside-Down Low Carb Cake


this recipe uses fresh rhubarb and strawberries, more details here

N ... is for Nutmeg


some may think of nutmeg as the forgotten spice
it's delicious in these Mini Spinach and Cottage Cheese Frittatas
they are low carb and vegetarian, more details here

E ... is for Egg


I enjoyed poached eggs for breakfast today!
Eggs are packed with proteins, vitamins, minerals, healthy fats and various trace nutrients.
However, did you know the way you prepare your eggs can affect their nutrient profile.
more details here


Why not share your favourite choice of J U N E foods in the comments ...

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, cartoons, music and recipes!

However, 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

Monday 29 June 2020

Late dinner is worse for your health !


I wonder, what time do you eat dinner? For most of us dinner is our main meal of the day. Eddie and I usually eat our dinner early evening but I know some people enjoy their dinner at lunch time, and many after a busy day at work call their dinner supper … it can get confusing. What made me think of the timing of dinner was an article I recently read, a few snippets of which I've copied below. 

"You’ve undoubtedly heard it many times by now. What you eat matters, and so does when you eat. 

Now, a new study suggests that eating dinner later is worse for your health than eating it earlier. 

This study adds to the body of literature suggesting that if you have a choice between eating later or earlier, choose earlier. Your blood sugar and triglycerides will thank you for it."

The above picture and words in italic are taken from a recent article by Dr Bret Scher at Diet Doctor site, if you'd like to read more, the article is here

All the best Jan

Saturday 27 June 2020

Grilled Peaches : A Delicious Dessert


Stunning. Simple. Effortless.
Tastes good too!
A celebration of summer.
All of those words perfectly describe this wonderful dessert!

Ingredients
Serves Four
11g carbs per serving
3 ripe peaches
2 tablespoons butter or coconut oil
1 teaspoon ground cinnamon
1 cup (240ml) heavy (double) whipping cream
½ teaspoon vanilla extract
Tips
The peaches may also be served with a generous amount of non-flavoured Greek yogurt.
These grilled peaches adore a hint of vanilla or lime zest!
Recipe instructions
see here 

Cinnamon is a popular spice often associated with baked treats, cereals and smoothies. However, you may not have considered that the teaspoon of cinnamon that you add to your baked treats may be doing you more good than you realized. Studies have shown that cinnamon could assist with boosting brain function, fighting cancer, aiding in digestion, supporting weight loss and fighting diabetes.


wishing you a happy day

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 

Friday 26 June 2020

Coping With Type One Diabetes In The Heat : Some Precautions You Can Take

As I wrote yesterday, see here, the UK has been experiencing HOT weather. It reminded me of this post I originally posted in 2018. But what was written then is still very relevant today.

Emma Baird (a type 1 diabetic ) writes:

"
If you’re a type 1, what special precautions do you need to take when the mercury rises? I prepared this handy infographic to help…


Please note—if you have neuropathy (nerve damage) this can affect your ability to sweat and therefore cool down. Go out early in the morning or later in the afternoon if you can, drink water to stay hydrated and exercise in air-conditioned gyms (when Covid 19 restrictions allow)*. Cut down on drinks with caffeine and alcohol, and take care of yourself as best you can."

This and more from Diabetes Diet Blog here

* In June 2020 Gyms are currently closed due to Covid 19.

All the best Jan

Thursday 25 June 2020

Keep Cool !

Just as forecast our midweek temperatures have been HOT! Up to 32 Celsius has been recorded phew! I must admit I'd rather it be 23 Celsius, but whatever temperature the weather brings we just have to cope as best we can.

Staying hydrated in warmer weather is important, and for me you just can't beat a nice cool drink of water … perhaps with a slice of lemon in it. I keep a jug of cooled water in the fridge, remembering to keep it topped up as necessary.  


Our choice of foods can also help keep us cooler and hydrated. Choices like cucumbers, green peppers, tomatoes, watermelon, strawberries, papaya, grapefruit, butternut squash, cantaloupe and radishes to name a few.

A summer thirst quenching favourite choice could be a watermelon pizza
more details here



Of course, not all foods mentioned above may be liked, or indeed suitable for all, so please bear in mind any food allergies, health conditions and with grapefruit, for example, care should be taken if on certain drugs.

On a personal note I am including cucumbers, peppers, tomatoes, radishes and strawberries in my menu plan, melon is nice too ... how about you?

All the best Jan

Wednesday 24 June 2020

Cajun Crab Casserole : Low Carb : Keto


This is a tasty and quick-to-make low carb / keto casserole with crab meat and delicious seasonings.

Ingredients

Serves Four
6g carbs per serving
2 tbsp butter, for frying
1 medium yellow onion, finely chopped
5 oz. (150g) celery stalks, finely chopped (optional)
salt and pepper
1¼ cups (300ml) mayonnaise
4 eggs, lightly beaten
16 oz. (450g) canned crab meat, drained
12 oz. (350g) shredded (grated), white cheddar cheese
2 tsp paprika powder
¼ tsp cayenne pepper

For serving
3 oz. / 75g leafy greens
2 tablespoons olive oil

Tips
This casserole is easy to vary by substituting the crab meat for canned tuna,
or other cooked fish like mackerel or salmon. 

If you would like to make this dish even more gourmet, feel free to use parmesan cheese or gruyere,
for some extra wonderful layers of flavour. 

Recipe instructions
can be seen here


"Cajun food" comes from the deepest Southern parts of Louisiana and Mississippi. Like the area it originated from, Cajun flavour is spicy, rich, and really, really good! A lot of people don’t know that the typical Cajun food was developed by extremely poor people. Refugees and farmers used what they had to feed large families. Since Cajun people are so close to the Gulf of Mexico, seafood is a big item in their dishes. Favourites are craw-fish, catfish, crabs, and oysters. This is another example of the Cajun people living with what they had. Seafood was available, as there were a lot of fisherman, and that’s what they had to eat. Cajun spices always consist of three things. Bell pepper, onions and celery are the favourite vegetables to add flavour for the Cajun food. It is referred to as the ‘Holy Trinity.’ A couple of other favourites are cayenne pepper and garlic. Cajuns are fond of their spice, and add it to most dishes that they prepare. 


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. 

If you are experiencing warm sunny days these salad suggestions may be of interest, see here

All the best Jan

Monday 22 June 2020

Minced/Ground Beef and Tomato Bake with Cauliflower Topping : Lower Carb


Growing up I can remember enjoying my Dear Mums Shepherds' Pie and Cottage Pie … we usually had them on a Monday using the minced up meat that was left over from the previous day's Sunday Roast Dinner. Back then, I nearly always got the title wrong, because of course what minced/ground meat you use determines whether it's a Shepherds Pie or a Cottage Pie!

As Chef Jamie Oliver says, in his article '10 things you didn’t know about shepherd’s pie'... No.1 is 'Let’s start with a fairly well-known one: there is a difference between “cottage pie” and “shepherd’s pie”, and it’s in the meat. Shepherd’s pie should only be named as such if it contains lamb, and “cottage” usually applies to one made with beef.' Of course there is also 'Shepherdless Pie' a popular vegetarian option!


Well, now there is a lower carb alternative to this popular dish. Have a look at Pascale Naessens' take on this dish, where cauliflower replaces the traditional mashed potato topping. A convenient and comforting all-in-one dinner, which can be enjoyed by all the family … or just the two of you! It's perfect for cooking in advance and freezes well, so you could make individual pies if you'd prefer!

Ingredients:

Serves 4 to 6
10g net carbs per serving
½ cauliflower
2/3 small yellow onions
2/3 carrots (not too large)
9 oz. (250g) cherry tomatoes
3 garlic cloves
14 oz. (400g) minced/ground beef
¼ cup (60ml) olive oil

Recipe instructions:
can be seen here


The humble onion is found in every kitchen, but its curative powers make it an important medicinal plant too. Like garlic, it is a member of the lily family. There can be no doubting the power of the juices contained in onions; anyone who has ever sliced one and shed a tear is only too aware that they hold something special. Quite apart from its medicinal properties the onion is simply delicious. It forms the basis of so many dishes - whether raw, sautéed, baked, steamed or boiled, that it would be difficult to imagine the cuisine of any country without it.
Read more about them here


There are many good recipes around the internet (to suit all tastes), which can so often be 'tweaked' a little to better suit you, and your families tastes. This blog brings a variety of recipe ideas/suggestions, 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.

As always, thank you for reading this post … it's been good to have your company... and do please share your thoughts in the comments section below.

All the best Jan

Sunday 21 June 2020

Foods To Help Relieve Stress



Jillian Kubala, MS, RD writes:

"If you’re feeling stressed, it’s only natural to seek relief. While occasional bouts of stress are difficult to avoid, chronic stress can take a serious toll on your physical and emotional health. In fact, it may increase your risk of conditions like heart disease and depression. Interestingly, certain foods and beverages may have stress-relieving qualities.

Here are 18 stress-relieving foods and beverages to add to your diet.


Matcha powder
This vibrant green tea powder is popular among health enthusiasts because it’s rich in L-theanine, a non-protein amino acid with powerful stress-relieving properties. 

Swiss chard
Swiss chard is a leafy green vegetable that’s packed with stress-fighting nutrients.

Sweet potatoes
Eating whole, nutrient-rich carb sources like sweet potatoes may help lower levels of the stress hormone cortisol.

Kimchi
Kimchi is a fermented vegetable dish that’s typically made with napa cabbage and daikon, a type of radish. Fermented foods like kimchi are packed with beneficial bacteria called probiotics and high in vitamins, minerals, and antioxidants.

Artichokes
Artichokes are an incredibly concentrated source of fibre and especially rich in prebiotics, a type of fibre that feeds the friendly bacteria in your gut.

Organ meats
Organ meats, which include the heart, liver, and kidneys of animals like cows and chickens, are an excellent source of B vitamins, especially B12, B6, riboflavin, and folate, which are essential for stress control.

Eggs
Eggs are often referred to as nature’s multivitamin because of their impressive nutrient profile. Whole eggs are packed with vitamins, minerals, amino acids, and antioxidants needed for a healthy stress response. 




Shellfish
Shellfish, which include mussels, clams, and oysters, are high in amino acids like taurine, which has been studied for its potential mood-boosting properties.

Acerola cherry powder
Acerola cherries are one of the most concentrated sources of vitamin C. They boast 50–100% more vitamin C than citrus fruits like oranges and lemons.

Fatty fish
Fatty fish like mackerel, herring, salmon, and sardines are incredibly rich in omega-3 fats and vitamin D, nutrients that have been shown to help reduce stress levels and improve mood.

Parsley
Parsley is a nutritious herb that’s packed with antioxidants — compounds that neutralize unstable molecules called free radicals and protect against oxidative stress.

Garlic
Garlic is high in sulphur compounds that help increase levels of glutathione. This antioxidant is part of your body’s first line of defence against stress.




Tahini
Tahini is a rich spread made from sesame seeds, which are an excellent source of the amino acid L-tryptophan a precursor of the mood-regulating neurotransmitters dopamine and serotonin.

Sunflower seeds
Sunflower seeds are a rich source of vitamin E. This fat-soluble vitamin acts as a powerful antioxidant and is essential for mental health. A low intake of this nutrient is associated with altered mood and depression.

Broccoli
Cruciferous vegetables like broccoli are renowned for their health benefits. A diet rich in cruciferous vegetables may lower your risk of certain cancers, heart disease, and mental health disorders like depression. Cruciferous vegetables like broccoli are some of the most concentrated food sources of some nutrients — including magnesium, vitamin C, and folate — that have been proven to combat depressive symptoms.




Chickpeas
Chickpeas are packed with stress-fighting vitamins and minerals, including magnesium, potassium, B vitamins, zinc, selenium, manganese, and copper. These delicious legumes are also rich in L-tryptophan, which your body needs to produce mood-regulating neurotransmitters.

Chamomile tea
Chamomile is a medicinal herb that has been used since ancient times as a natural stress reducer. Its tea and extract have been shown to promote restful sleep and reduce symptoms of anxiety and depression.

Blueberries
Blueberries are associated with a number of health benefits, including improved mood. These berries are high in flavonoid antioxidants that have powerful anti-inflammatory and neuroprotective effects. They may help reduce stress-related inflammation and protect against stress-related cellular damage.

The bottom line
Numerous foods contain nutrients that may help you reduce stress. Matcha powder, fatty fish, kimchi, garlic, chamomile tea, and broccoli are just a few that may help. Try incorporating some of these foods and beverages into your diet to naturally promote stress relief."

The above words are a snippet from Jillian's original article, which can be seen in full with all information and research links here


take time to de-stress and relax with a cuppa


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

Friday 19 June 2020

Goat Cheese Burger with courgette/ zucchini fries

If you’re already living the LCHF lifestyle, you will know that courgettes (zucchini) are low in carbs, just 2g. carb per 100g, and they are probably high up on your must buy shopping (or growing) list. They may not pack the nutritional punch of other green vegetables (broccoli, kale etc.) but they do contain significant levels of potassium to control blood pressure and vitamin C to boost your immune system... and yes, they are great to use as fries in this recipe suggestion below.


Enjoy a savoury and tangy burger topped with melty goat cheese. Serve with some crispy zucchini (courgette) fries and a spicy tomato mayo. Just 10g carbs per serving … could be nice for the weekend … or any day! 

Ingredients
Serves Four 
Spicy tomato mayonnaise
1 cup (225ml) mayonnaise
1 tbsp tomato paste
1 pinch cayenne pepper
salt and pepper
Zucchini (Courgette) Fries
1 zucchini (courgette)
11⁄3 cups (175g) almond flour
5½ oz. (150g) grated parmesan cheese
1 tsp onion powder
1 tsp salt
½ tsp pepper
2 eggs
3 tbsp olive oil
Burger
1 oz. (30g) butter or olive oil
2 red onions
1 tbsp red wine vinegar
1½ lbs (650g) ground beef
salt and pepper
4 oz. (110g)
goat cheese
3 oz. (75g) lettuce
Tip
You can make oven baked fries from a variety of vegetables that are low in carbs - for example green asparagus or green beans. Remember, it’s always fun to play with your vegetables!
Instructions
can be seen here


Dear reader, this blog offers a wide variety of articles, studies, recipe and food suggestions - but please note - 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

Thursday 18 June 2020

On dry, sunny, warm days ....

A few days this week we have been out and about enjoying some good weather. Dry, sunny and pleasantly warm … unlike today which has been wet more than dry with some areas of the UK experiencing flash-flooding and even snow!!! 


one day we enjoyed a short stroll along the cliff-top, the view was amazing.
that's the Isle of Wight with the Needles in the photograph
there is something calming about being by the sea
do click on the pictures to enlarge


another day we saw this pond outside a garden centre
it was good to see so many different fish in it


and then I was in pink heaven -
regular readers will know pink is my favourite colour,
so just had to get a photograph of this pink planter


Vanilla Ice Cream : Sugar Free and Low Carb
Of course, on a nice sunny day nothing says summer like a scoop of creamy, oh-so-delicious ice cream. Make your scoop satisfying, simple, and sugar free with this low carb/keto version!
You could also add a few low carb berries, strawberries are nice!
More details here

This blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, cartoons, 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

Wednesday 17 June 2020

Beef Stew ... the Mary Berry way !



Yes, I know it's June and perhaps a little unusual to have a stew in summer months, but with the weather in some parts not too summery, sometimes a stew can be most enjoyable … especially this recipe from Mary Berry. She is one of the best-known and respected cookery writers and broadcasters in the UK. This recipe featured on the TV show 'A Berry Royal Christmas' in which Mary accompanies the Duke and Duchess of Cambridge on four special visits. 

It's a warming beef stew flavoured with ginger, paprika and horseradish. Goes nicely with mashed swede (rutabaga) and green vegetables. 

Ingredients
Serves Six
For this recipe you will need a 2 litre/3½ pint shallow ovenproof and flameproof dish or pan.

1 tbsp (sunflower) oil
750g/1lb 10oz braising steak, cut into 2cm/¾in cubes
25g/1oz butter
2 small leeks, trimmed and finely sliced
1 tsp ground ginger
2 tsp paprika
40g/1½oz plain flour
425ml/¾ pint good-quality beef stock, hot
2 tbsp Worcestershire sauce
1 small celeriac, peeled and cubed into 2cm/¾in pieces
2 heaped tbsp hot horseradish cream
salt and freshly ground black pepper

chopped fresh parsley, to garnish 

Method
1. Heat the oil in a large ovenproof pan and fry the meat over high heat until browned all over. Remove with a slotted spoon and set aside.

2. Preheat the oven to 325º F 165º C gas mark 3
3. Add the butter and leeks to the unwashed pan, and fry for a few minutes. Sprinkle in the ginger, paprika and flour, stir and cook for a minute. Stir in the stock and bring to the boil, stirring until thickened. Add Worcestershire sauce and season with salt and pepper. Return the meat to the pan, bring to the boil, cover with a lid and simmer for a few minutes.
4. Transfer to the oven and cook for about 1¾–2 hours. After this time, stir in the celeriac, bring back to the boil for a few minutes then return to the oven for about 30 minutes, until the meat and celeriac are tender.
5. Stir in the horseradish cream, sprinkle with parsley and serve at once. 
From original idea here

You may want to try 'Posh Roasted Vegetables - The Mary Berry Way' see here


A variety of recipe ideas are 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

Tuesday 16 June 2020

Ya gotta larf.

Young activist states I have never met Winston Churchill. Just for the record Winston Churchill died 24 January 1965 (aged 90)


Jan and myself eagerly await the State visit of Abraham Lincoln. 

Eddie

Monday 15 June 2020

DIABETES NEWS : New study shows low carb outperforms standard care for type 2 diabetes



Franziska Spritzler, RD, CDE on Diet Doctor site writes

"Once again, research has demonstrated that low carb nutrition is an effective therapy for type two diabetes.

Clinical trials have shown that in people with type 2 diabetes who are randomly assigned to follow a low-carb, low-fat, or standard diet, low carb has consistently been proven more effective for improving blood sugar and health markers.

In 2019, Virta Health published its two-year non-randomized clinical trial data showing that people with type 2 diabetes who chose to eat low carb and receive nutrition coaching achieved better health outcomes than those who selected standard diabetes management with their doctor.

The same year, South African researchers published a study demonstrating excellent blood sugar control and other health benefits in people with type 2 diabetes who’d already followed a low-carb way of eating on their own for at least six months.

Now another “real world” study is reporting that people with type 2 diabetes who chose to follow a low-carb, high-fat (LCHF) diet experienced exceptional health improvements compared to those who chose to receive standard diabetes care:

BMJ Open Diabetes Research & Care 2020: Effects of the low carbohydrate, high fat diet on glycemic control and body weight in patients with type 2 diabetes: experience from a community-based cohort

This was a community-based study comparing two groups of patients with type 2 diabetes. In the first group, 49 patients chose to follow a low-carb diet for at least three months and attend four follow-up visits with a weight loss specialist they’d been referred to by their endocrinologist. In the other group, 75 patients chose to receive usual care at their endocrinologist’s office for at least three months, which included four follow-up visits.

Patients who selected low carb were instructed to eat no more than 20 grams of net carbs per day and weren’t advised to deliberately restrict calories. The list of permitted foods was typical keto fare: meat, fish, eggs, nuts, seeds, non-starchy vegetables, high-fat dairy, and natural fats and oils. The patients were asked to keep food logs, which were reviewed at each follow-up visit.

Of note, in this study, 49% of those who followed low carb but only 2% of those who received usual care chose to take the weight-loss drug phentermine. This likely had to do with the different physicians seen by each group. The medication use may have contributed to the large average weight loss in the low-carb group and presents a confounding variable for the results.

Throughout the study, patients who’d chosen low carb had their insulin and other diabetes medications adjusted by their endocrinologist in order to prevent hypoglycemia.

Although the two groups started out with very similar diabetes health markers and weights, the low-carb group had significantly greater improvements at each follow-up visit.

By the fourth visit, the differences between the two groups remained striking:

The low-carb group had an average HbA1C of 6.67%, compared with 7.8% in the usual care group. 

Average fasting blood sugar dropped by 43.5 mg/dL in the low-carb group vs. 8.4 mg/dL in the usual care group. 

The low-carb group lost an average of 27 pounds (12.3 kg), while the group who received usual care gained about 1 pound (0.5 kg). 

100% of patients in the low-carb group who took insulin were able to discontinue or reduce their dosage, compared with 23% in the usual care group.

Similarly, 100% of patients in the low-carb group who took sulfonylurea medication were able to discontinue it, compared with 12% of participants in the usual care group.

Using statistical analysis, the researchers felt the phentermine drug did not play a role in the impressive HbA1c and fasting blood sugar reductions seen in the low-carb eaters, attributing these improvements to the diet alone. However, we have to admit the results would have been much “cleaner” and more impressive without the use of the drug. Therefore, we do need to interpret the results with some caution.

Unlike a randomized controlled trial in which people are assigned to follow a certain diet whether they want to or not, this “real-world,” community-based study demonstrates that people who make their own choice to eat low carb can dramatically improve their health.

The researchers concluded that “For motivated patients, the LCHF diet should be considered as a viable treatment option for type 2 diabetes.”

At Diet Doctor, we feel that all people with diabetes should be presented with low carb as a safe and effective option – ideally, the first option. Once they learn about the diet, start following it, and see the results, chances are good that they’ll be motivated to stick with this way of eating for life."
All above words from article here

Diabetes News : Related Posts
Diabetes Canada publishes paper endorsing a low-carb option - here
New “real world” study confirms benefits of a self-selected low-carb lifestyle for type 2 diabetes - here
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

Saturday 13 June 2020

Scrambled Egg and Feta Hash : Low Carb : A Joe Wicks favourite !



This Joe Wicks recipe is for a speedy, high protein breakfast, which takes about fifteen minutes to make, and is packed with flavour. Using a mix of spring onions, chives and feta cheese, the eggs are served on a bed of spinach, thus keeping the carbohydrate count low. It’s also a source of calcium, vitamin C and iron – a great way to kick start your day and stay full until lunch!

Ingredients
Serves One
2 tbsp coconut oil
90g cherry tomatoes, halved
4 spring onions (scallions), chopped
60g feta, cut into small cubes
3 eggs, beaten
1 tsp snipped chives

110g spinach

Method
1. Heat the oil in a non-stick pan on a low-medium heat. Add the tomatoes and spring onions, and cook gently for 3-4 mins until softened.
2. Add the feta and cook for 1 min to warm through, then pour in the eggs and chives. Season with pepper and keep stirring to scramble the eggs. Put a handful of the spinach on a plate and top with the eggs. Serve the rest of the spinach on the side.

Nutrition Per Serving
Fat 37g Protein 32g Carbs 5g Fibre 2g
From original idea here

Well after a nice start to the day, how about a walk.


A variety of recipe ideas are 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

Friday 12 June 2020

Butter Beats Margarine ... again !



We love butter in our house and once again it seems that "butter beats margarine" * 

"Differential Effects of Dietary Fats on Serum Lipids and Risks of Cardiovascular Disease and Diabetes in the Prospective Framingham Offspring Study

Abstract 

Objectives
Few studies have estimated the independent effects of butter and margarine on risk of cardiovascular disease (CVD). Our goal was to examine these effects as well as that of other fats and oils on risk of CVD and markers of cardiometabolic risk in subjects in the prospective Framingham Offspring Study.

Methods
Data from 2038 adults, who were free of CVD and diabetes through exam 5 were included. Intakes of butter, margarine, mayonnaise, oils, and shortening were assessed using 3-day diet records at exams 3 and 5. Concentrations of low-density lipoproteins (LDL), high-density lipoproteins (HDL), and their particle sizes were analysed cross-sectionally at exam 5. Subjects were followed from exam 5 to 9 for incident CVD and type 2 diabetes (T2DM) (median follow-up, 16.9 years). Cox proportional hazards models were used to estimate risk of CVD and T2DM and generalized linear models were used to evaluate effects on other cardiometabolic outcomes, while adjusting for age, sex, pack-years of smoking, BMI, physical activity, intakes of other fats, hypertension and use of lipid-lowering medication. Intake of each type of dietary fat was categorized as low, moderate, or high using sensitivity analyses.

Results
Intake of >5 g/day of butter (vs. non-consumers) had no effect on CVD risk but was associated with a non-statistically significant 24% lower risk of T2DM. In men, higher butter intake was linked with larger LDL and HDL particles sizes (P < 0.01 for both) and a lower LDL: HDL ratio (P < 0.01). Consuming >7 g/day (vs. ≤2) of margarine was associated with a 48% (95% CI: 1.03–2.13) increased risk of CVD and a 68% (95% CI: 1.00–2.82) higher risk of T2DM in women. In men, higher margarine intake was associated with much weaker, non-statistically significant increased risks of CVD and T2DM. Finally, total intake of oils (>7 vs. ≤2 g/day) was associated with a strong reduced risk of T2DM (HR: 0.55; 95% CI: 0.36–0.85) in men but not women. There was no effect of margarine or oils on lipid particle sizes in either men or women.


Conclusions
While butter intake had no adverse effect on risk of CVD in either men or women, it was beneficially associated with lipid profiles in men. In women, higher intakes of margarine but not butter were associated with increased risks of both CVD and T2DM. Finally greater oil consumption led to lower risks of T2DM in men."
Link to above is here
Link to Mark's Daily Apple, where I saw reference to the above is, * here

Related posts you may be interested in reading
Butter versus Margarine - Why Butter is Better, find it here
Butter  … it's brilliant, find it here 

Brown Butter Sponge Cake, more details here

Dear reader, a variety of articles, studies and recipe ideas are 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

Thursday 11 June 2020

A Cup of Tea ...

I was recently over at 'A Brit in Tennessee' blog and saw this poem
I thought it a nice one to share,
and as regular readers know
I do like ...

image from here

A Cup of Tea
When the world is all at odds
And the mind is all at sea
Then cease the useless tedium
And brew a cup of tea.

There is magic in its' fragrance,
There is solace in its' taste;
And then laden moments vanish
Somehow into space.

And the world becomes a lovely thing!
There's beauty as you'll see;
All because you briefly stopped
To brew a cup of tea.
(J. Jonker, Amsterdam, c.1670)


Coconut and Lime Low Carb Cake
goes well with tea (or coffee) please see details here


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All the best Jan