When it's hot, hot, hot !

When it's hot, hot, hot ... what can be better than to sit and enjoy an ice-cream as two of our grandchildren did recently! It's such a shame we were not with them to enjoy their company but always enjoy seeing the photographs and spending time on Skype sessions with them. Hopefully soon, we can meet up for an outside meeting; we just have to keep a check on the current Covid 19 regulations.

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

Donut Anyone? Old-fashioned keto/low carb cake donuts are delicious

Can a diabetic eat donuts? Well, yes, if they are a low carb version like these! At 2g net carbs per donut blood sugars should not go high, but always check your meter if you have any doubt. These delicious old-fashioned style keto/low carb cake donuts are covered in a luscious cream-cheese frosting, and topped with a splash of chocolate drizzle. Donut try to resist!

Ingredients

makes eight donuts

2g net carbs per donut
Donuts
½ cup 125 ml (60 g) coconut flour
¼ tsp sea salt
¼ tsp (1.1 g) baking soda
6 eggs
½ cup 125 ml (100 g) erythritol
½ cup 125 ml butter or coconut oil
1 tsp vanilla extract
¼ tsp almond extract
Frosting
¼ cup 60 ml melted butter or coconut oil
¼ cup 60 ml cream cheese, softened
¼ cup 60 ml powdered erythritol
½ tsp vanilla extract
Chocolate drizzle
3 tbsp melted butter
2 tbsp powdered erythritol
1 tbsp (5 g) cocoa powder, unsweetened

Tip
If you don't have a donut pan you can make a substitute with tinfoil and a muffin pan. Using a square of tinfoil about 6" x 6" (15 cm x 15 cm) tent up a firm centre nob in the middle of the foil. Make one for each donut. Then press each of the foils into the muffin circles, keeping the centre nob and smoothing the foil around the edges of each muffin indent. Pour the batter into the foil structure.

Instructions

can be seen here

Did you know - "Low carb flours don’t behave like wheat flour, and how to use them in your old regular high carb recipes is a common question.

Coconut flour has become popular these past few years and with good reason. Coconut flour is low in carbs, extremely high in fibre and protein. If you’ve been struggling to find ways to increase your fibre, then this is one low carb flour that can help you out.

The biggest difference between coconut flour and most low carb flours is that it does tend to need a lot more moisture when baking. It’s fairly common to find coconut flour recipes include 2-3 eggs per ¼ cup. If you’re new to baking with coconut flour, then it's recommended not foregoing the eggs, butter or extra moisture you see in recipes.

Top Tip : Coconut flour absorbs a lot of liquid and recipes tend to thicken over a few minutes. If you are making a recipe such as low carb waffles, allow the batter to stand and thicken while the waffle machine is heating up. It will make for a sturdier waffle.

Coconut flour has nearly 45 calories per serving (a serving is 2 tbsp. or 18 grams), 11 grams of total carbs, 8 grams of fibre and 4 grams of protein. This makes this flour only 2 net carbs per serving.

Since coconut flour can absorb moisture, it’s important to keep coconut flour in an airtight sealed bag or container. Perhaps store in a cool, dark pantry - not normally stored in a fridge."

These words from an article on Ditch The Carbs site, if you would like to know more about cooking with low carb (alternative) flours please see here

You may also like to see this post:

Coconut Flour Fried Donuts – Low Carb and Gluten-Free - please see 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 your meter.

All the best Jan

Research : Kids and teens with depression should definitely be exercising !

"Research : Kids and teens with depression should definitely be exercising."

"Systematic Review of Meta-Analyses: Exercise Effects on Depression in Children and Adolescents

Abstract

Background: Depression is a common threat to children and adolescents in terms of affecting psychosocial development and increasing their risk of suicide. Apart from conventional treatments for depression, physical exercise has become a promising alternative. This paper aims to systematically review the existing meta-analyses that focus on the impact of physical exercise on clinical and nonclinical depression in children and adolescents.

Methods: A systematic literature search was conducted using PsycINFO, PsycARTICLES, MedLine, PubMed, and hand searching. Risk of bias analysis, effect sizes calculations, and evaluation of the methodological characteristics (AMSTAR 2) were carried out.

Results: Four meta-analyses met the inclusion criteria. After analysing the overlap, the total sample contained 30 single studies (mostly including gender mixed samples) and 2,110 participants (age range 5-20 years). The medium duration of the interventions was 11.5 weeks. The sessions had a medium length of 41 min, and the frequency of implementation was three sessions per week. The most implemented intervention type was aerobic exercise, while control groups mainly continued with their regular routine, among other related options. The overall mean effect of physical exercise on depression was medium (d = -0.50). The additional analysis in clinically depressed samples documented a small to medium mean effect (d = -0.48) in favour of the intervention.

Conclusion: The small to medium but consistently positive effects that were found in the present study place physical exercise as a promising and helpful alternative for children and adolescents with clinical and nonclinical depression. The limited literature focused on children and adolescents in comparison with adult samples points to the need for further research."

Original article here

h/t Marks Daily Apple

I think we all benefit from exercise, being outside. Have you any thoughts? Please share them below.

All the best Jan

Swedish Style Oven Pancake with Bacon and Onion : Low Carb : Keto

This Swedish-style oven pancake is super simple to make and the whole family will love it. It can be enjoyed for breakfast, brunch, dinner ... you choose!

Ingredients

Serves Four

5g net carbs per serving
3½ oz. (100g) turkey or pork bacon
½ yellow onion
2 tbsp butter to fry in
4 eggs
1 cup (225ml) heavy (double) whipping cream
½ cup (110g) cottage cheese
½ cup (60g) almond flour
1 tbsp (10g) ground psyllium husk powder
1 tsp baking powder
1 tsp salt
1 tbsp chopped fresh parsley, for garnish (optional)

Serving suggestions
In Sweden, this dish is often served with lingonberry jam or apple sauce, which originally contain a lot of sugar. If you eat moderate low-carb, you can add a sliced apple into the pancake batter together with the fried bacon and onion to add some natural sweetness. The kids will love it!

If you want a more filling meal, pile up your plate with some shredded cabbage or other low-carb veggies of your liking.

Can I make it in advance?
Yes, this dish is perfectly suited for lunchboxes and breakfast prep. Keeps fresh for at least 3-4 days in the refrigerator and up to 3 months in the freezer.

Recipe Instructions

can be seen here 

Have you tried
Flying Jacob (Flygande Jacob), a classic Swedish Chicken Dish, see more details of this moderate low carb recipe version here

Happy Eating!

Gärna äta!

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

All the best Jan

This weeks Darwin Award winner.

Words fail me!

Eddie

Foods Rich in Minerals

Jillian Kubala MS RD writes:
Minerals are elements that are found in the earth and food and essential to life. For example, minerals are needed for heart and brain function, as well as the production of hormones and enzymes.

Minerals are divided into two categories based on how much the human body needs. Macrominerals are needed in larger amounts and include calcium, potassium, sodium, chloride, phosphorus, and magnesium.

Although equally important, trace minerals, including iron, copper, fluoride, selenium, zinc, chromium, molybdenum, iodine, and manganese, are needed in smaller amounts.

Minerals can be found in a variety of foods, but some foods are especially abundant in these important nutrients.

Here are sixteen foods that are rich in minerals.

Nuts and seeds
Nuts and seeds are packed with an array of minerals but particularly rich in magnesium, zinc, manganese, copper, selenium, and phosphorus.

Shellfish
Shellfish, including oysters, clams, and mussels, are concentrated sources of minerals and packed with selenium, zinc, copper, and iron.

Cruciferous vegetables 

Eating cruciferous vegetables like cauliflower, broccoli, Swiss chard, and Brussels sprouts, is associated with numerous health benefits, including the reduction of chronic disease. These health benefits are directly related to the nutrient density of these veggies, including their impressive concentration of minerals. Cruciferous vegetables, including broccoli, kale, cabbage, and watercress, are especially rich in sulphur. In addition to sulphur, cruciferous vegetables are a good source of many other minerals, including magnesium, potassium, manganese, and calcium.

Organ meats
Although not as popular as protein sources like chicken and steak, organ meats are amongst the most mineral-dense foods you can eat.

Eggs

Eggs are often referred to as nature’s multivitamin — and for good reason. Whole eggs are rich in nutrients and provide many important minerals. They’re high in iron, phosphorus, zinc, and selenium, as well as many vitamins, healthy fats, antioxidants, and proteins. Although many people avoid egg yolks due to their cholesterol content, the yolks contain nearly all of the vitamins, minerals, and other beneficial compounds, so make sure to eat the whole egg, not just the white.

Beans 
Beans are known for being packed with fibre and protein, but they also happen to be an abundant source of minerals, including calcium, magnesium, iron, phosphorus, potassium, manganese, copper, and zinc.

Cocoa
Adding cocoa to smoothies, munching on a piece of dark chocolate, or sprinkling your yogurt with cacao nibs are satisfying ways to increase your mineral intake.  Although they’re not often associated with being nutrient-dense, cocoa products are loaded with minerals. Cocoa and cocoa products are particularly rich in magnesium and copper.

Avocados 

Avocados are creamy fruits packed with healthy fats, fibre, vitamins, and minerals. They’re especially rich in magnesium, potassium, manganese, and copper.

Berries
Berries, including strawberries, blueberries, blackberries, and raspberries, are not only delicious but also an excellent source of important minerals. Berries are a good source of potassium, magnesium, and manganese.

Yogurt and cheese
Dairy products, including yogurt and cheese, are some of the most common sources of calcium in the diet. Calcium is needed to maintain a healthy skeletal system and essential for your nervous system and heart health. Studies show that many people, especially older adults, do not consume enough calcium in their diets. Adding high quality dairy like yogurt and cheese to your diet is a good way to increase your intake of calcium, as well as other minerals like potassium, phosphorus, zinc, and selenium. However, many people are intolerant to dairy products. If you cannot eat dairy, many other foods contain calcium, including beans, nuts, and leafy greens.

Sardines 

Sardines are nutritional powerhouses and contain almost every vitamin and mineral your body needs to thrive.

Spirulina
Spirulina is a blue-green alga that’s sold in powder form and can be added to beverages like smoothies, as well as dishes like yogurt and oatmeal. It’s loaded with minerals like iron, magnesium, potassium, copper, and manganese, and consuming it may benefit your health in many ways.

Ancient grains
Eating ancient grains, including amaranth, millet, quinoa, and sorghum, has been associated with a variety of health benefits. Unlike refined grains, ancient grains are high in a number of important nutrients, including magnesium, potassium, phosphorus, zinc, manganese, and copper.

Starchy vegetables
Starchy vegetables like sweet potatoes, potatoes, butternut squash, and parsnips make excellent alternatives to refined carbs like white rice and pasta. Although many (especially diabetics) do avoid eating starchy vegetables due to their high carb content they are nutritious and packed with fibre, as well as antioxidants, vitamins, and minerals.

Tropical fruits
Tropical fruits grow in tropical or subtropical climates and include bananas, mango, pineapple, passion fruit, guava, and jackfruit. In addition to being rich in antioxidants, fibre, and vitamins, many tropical fruits are excellent sources of minerals, such as potassium, manganese, copper, and magnesium.

Leafy greens 

Leafy greens, including spinach, kale, beet greens, arugula, endive, collard greens, watercress, and lettuces, are amongst the healthiest foods you can eat. They’re not only loaded with health-promoting minerals, including magnesium, potassium, calcium, iron, manganese, and copper, but also have been associated with reduced disease risk. Leafy green vegetable intake has been linked to a reduced risk of heart disease, certain cancers, diabetes, and death from all causes. The best part is that green leafy vegetables can be enjoyed in many ways. Try adding some kale to your smoothies, sautéing beet greens with your eggs, or mixing greens to create a nutrient-dense salad.

The bottom line
Minerals are vital to your health, and maintaining optimal mineral levels is essential to feeling your best. Yet, many people don’t get enough minerals in their diet. Still, it’s easy to increase your mineral intake, as many foods, including the nutritious foods listed above, are packed with a variety of minerals. Try adding some, or all, of the foods on this list into your diet to increase your mineral intake, decrease your disease risk, and improve the overall quality of your diet.

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

Some other helpful/interesting posts
You can read our 'Introduction to low-carb for beginners' post here
You can read 'Why low carb' post here
You can read 'What is LCHF Anyway' post here

thanks for reading

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

Romeo Santos - Propuesta Indecente : Saturday Night Music

Saturday night comes around again, so let's have some music! I have always enjoyed dancing to Latin music and it seems others may do too! This video has received 1,612,664,548 views and still increasing! Enjoy your weekend. All the best Jan.

Tuna : Terrific for Low Carb Meals !

Tuna is a good source of protein and may be enjoyed for lunch or dinner; I do find that canned tuna can make a great low carb meal. If you use canned tuna try to choose high-quality, MSC - labelled tuna fish - which stands for the Marine Stewardship Council Fisheries Standard, so you know it’s certified sustainable. 

Tuna Zoodle Salad

6g net carbs per serving

Ingredients

Serves Four

4 large eggs

425 g canned tuna in water, drained

175 ml mayonnaise

2 tsp onion powder

175 g tomatoes, diced

2 tbsp olive oil

600 g zucchini (courgette), or ready made zucchini (courgette) noodles

ground black pepper and salt, to taste

recipe instructions here

Tuna Burgers : So Crispy

8g net carbs per serving

Ingredients

Serves Four

Crispy tuna burgers

550 g canned tuna in water, drained

175 ml mayonnaise

2 large eggs

2 tbsp garlic powder

2 tbsp onion powder

½ tsp salt

½ tsp ground black pepper

3 tbsp olive oil, divided, for frying

Serving

2 tomatoes, thinly sliced (about 4 oz/110 g each)

75 g leafy greens or lettuce

175 ml mayonnaise

recipe instructions here

Tuna Fish Casserole

5g net carbs per serving

Ingredients

Serves Four

50 g butter

1 yellow onion

1 green bell pepper

150 g celery stalks

450 g tuna in olive oil, drained

225 ml mayonnaise

110 g freshly shredded parmesan cheese

1 tsp chili flakes

salt and pepper

Serving

175 g baby spinach

4 tbsp olive oil

recipe instructions here

I hope you may enjoy a tuna dish soon.

I wonder have you got a favourite from these three recipes?

I must say the tuna zoodle salad is great for warm summer days.

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, 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

Cauliflower Rice and Halloumi Lentil Salad : Vegetarian

Don't throw away the leaves of a cauliflower! Use them in this recipe where they are drizzled with oil and roasted until crisp, thus making sure that you use the whole vegetable and nothing is wasted. The rest of the cauliflower is blitzed into cauliflower rice, mixed with lentils and topped with tasty fried halloumi for a great vegetarian salad.

Ingredients

Serves Two
1 small cauliflower with leaves
1 tbsp cumin seeds
2 tbsp olive oil
150g halloumi, cubed
390g tin green lentils, drained and rinsed
30g fresh flat-leaf parsley, finely chopped
½ lemon, juiced
100g cherry tomatoes, quartered

Method

1. Preheat the grill to medium. Peel off the cauliflower leaves, breaking up any large ones if needed, and set aside. Coarsely grate the cauliflower florets and the stalk, then spread out on a large baking tray. Sprinkle with the cumin seeds, 1 tbsp oil and some seasoning; toss to coat evenly.
2. Grill for 6 mins, then stir. Rub the cauliflower leaves with a little oil, add to the baking tray and grill for 6 mins.
3. Meanwhile, heat the remaining oil in a frying pan over a medium heat. Add the halloumi and fry, stirring occasionally, for 2 mins until golden and crispy.
4. Remove the tray of cauliflower leaves from the grill, then mix the cauliflower rice on a serving plate with the lentils, parsley and lemon juice. Serve topped with the crispy cauliflower leaves, halloumi and tomatoes.
Tips

Choose a cauliflower with small green leaves that don’t cover the whole head, so you won’t have to break them up before roasting. Halve any larger leaves.

If you don't have cauliflower try using broccoli.

Nutrition Per Serving

Fat 27g Carbs 27.1g Fibre 5.5g Protein 32.5g

Recipe from an original idea here

Have you heard of Halloumi? It's pronounced ha-loo-mee. It's a semi-hard chewy, white cheese originating from Cyprus and made from cow's, goat's or sheep's milk, or a combination. It has a mild salty flavour and lends itself beautifully to cooking due to its firm texture which is retained even when cooked and exposed to high temperatures. It has become a firm favourite in our household and sometimes we just cook a couple of slices and enjoy them as a snack!

As an alternative to Halloumi you could consider Paneer, Kefalotyri, Queso Para Freir, Manouri (or feta).

Dear reader, this blog offers a wide variety of articles/recipe/food ideas, and 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

BMJ Editorial - Endorse low carb for COVID-19 prevention

Sharing an article by Anne Mullens BSc. BJ. which was recently on Diet Doctor site:

"A short but persuasive editorial in British Medical Journal Evidence-Based Medicine is urging governments and policy makers to endorse the low-carb diet as a way to reduce the risk of serious complications from coronavirus infection.

Written by Australian science writer MaryAnne Demasi, PhD, who is deputy director of the Institute for Scientific Freedom, the editorial notes that statistics to date show patients with metabolic syndrome have worse outcomes:

the two most common underlying health conditions associated with COVID-19 infections are cardiovascular disease (32%) and diabetes (30%);

hospitalizations are six times higher among patients with a reported underlying condition (45.4%) than those without reported underlying conditions (7.6%);

deaths are 12 times higher among patients with reported underlying conditions (19.5%) compared to those without reported underlying conditions (1.6%);

two-thirds of people in the UK who have fallen seriously ill with COVID-19 have been overweight or obese and 99% of deaths in Italy have been in patients with pre-existing conditions, such as hypertension, diabetes, and heart disease.

A major factor that drives the pathophysiology of metabolic syndrome is insulin resistance, defined as an impaired biological response to insulin, the hormone that regulates blood glucose levels … The most significant factor that determines blood glucose levels is the consumption of dietary carbohydrate, that is, refined carbs, starches, and simple sugars.

Demasi writes that for people with underlying metabolic syndrome, the low-carb diet “should be more widely endorsed by governments and policy makers globally, to mitigate the burden of pre-existing metabolic disease in those who contract COVID-19, now and into the future.”

BMJ- EBM: COVID-19 and metabolic syndrome: could diet be the key?

The editorial is being widely liked and shared on social media, with commentators saying it shows “leadership” and that it is “high time” we started talking about “the underlying health conditions that make people more susceptible.”" 

The above and more to see at article here

All the best Jan

Drinks That May Help You Sleep Better !

Laurentine ten Bosch writes:
"Going to bed early is often done with good intentions, but if you find yourself tossing and turning with a mind that runs a million miles an hour, it might be a sign that you’re not winding down as much as you need to. Begin by implementing a bedtime ritual; where a good tonic should become a staple in your new routine. These are a few of my go-tos to help you get started:

1. Sip On A Turmeric Latte
Turmeric is one of the most powerful anti-inflammatories you can have in your cupboard, due to the compound curcumin. It’s also a powerful digestive aid, meaning your body’s not working in overdrive and has a chance to rest. It may also work to lower your blood sugar levels, which promotes longer, deeper sleep. If you make your turmeric latte with creamy milk that’s rich in healthy fats, like coconut or hemp if you can get your hands on it, these will nourish your brain and contribute to the soothing sensation. Try this Bedtime Turmeric Tea to sip away on as you drift into sleep.

2. Have A Sleepy-Time Tea Ritual
Depending on what you’re brewing, teas can help your body and mind do a number of things - even slip into a deep sleep. Chamomile tea has long been praised for its soothing and sleep-stimulating powers. It has been found that this profound effect comes from an abundance of apigenin. This antioxidant binds to specific receptors in your brain that simultaneously decrease anxiety and initiate sleep. You can make your own tea blend that brings other health benefits to the cup, but you’ll get sleepy and dreamy by brewing it strong and brewing it long. Hot tip: use two cups worth, cover, and let steep for half an hour. You’ll be in the deepest slumber before you can finish the cup.

3. Cuddle Up With A Hot Chocolate
Hot chocolates are reminiscent of childhood camping trips or movie nights, but the sugar overload often ends up having the opposite effect. That’s why a natural alternative is a wonderful way to bring about those nostalgic memories and relaxing feeling, while giving you the health benefits of lowered blood sugar, healthy and slow-burning fatty acids, and alleviating any mental stress that may be keeping you awake at night. This simple, Stress-Reducing Hot Chocolate is packed with all the good stuff, none of the nasties.

4. Dose Up On Sleep-Promoting Minerals In Your Diet
Melatonin and serotonin are so important for deep, restful sleep, and without them, our nights become erratic and disturbed. A good way to ensure you’re encouraging a calm nervous system is to have foods that are naturally-rich, such as slow-burning bananas, which are also rich in bananas. With the added muscle-relaxing properties of oats and almonds, this Sleep Promoting Evening Milkshake is the perfect smoothie to send you to sleep." 

Words above from original article here 

I wonder, do you have any rituals or tips for deep, restful sleep?

Do please share them in the comments.

Dear reader, this blog offers a wide variety of articles/recipe/food ideas, and 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

Nature's Pick Me Ups !

I do think that flowers are nature’s pick-me-ups. They can turn any day from yucky into lucky and transform any mood from blue to woo in an instant! In these still rather uncertain days of Covid 19, I still think there’s just something about gorgeous blossoms that says happiness ...

Take these for instance  

From me to you ..

Wishing you a good day.

If you should need a feel good recipe, 

take a look at some chicken dishes here and vegetarian choices here

All the best Jan

Egg and Smoked Salmon Salad : Sunshine on a plate !

This Sainsburys inspired recipe is full of fresh produce and with a zesty Mediterranean twist, makes for a gorgeous summery salad, definitely sunshine on a plate !

Ingredients 

Serves Four

4 medium free-range eggs
500g asparagus
200g frozen broad beans
75g watercress
120g smoked salmon trimmings
20g parmesan, finely shaved
½ tbsp olive oil
Zest and juice of 1 lemon

Method
1. Put the eggs in a pan of boiling water and cook for 7 minutes, for a just-set yolk. Drain and run under cold water to cool. Peel and cut in quarters.
2. Meanwhile, in another pan of boiling water, cook the asparagus for 2-3 minutes, adding the broad beans for the last 30 seconds. Drain and skin the broad beans.
3. On a serving platter, toss the asparagus and broad beans with the watercress and salmon. Top with the eggs and scatter over the parmesan. Whisk together the oil and lemon zest and juice, season with black pepper and drizzle over.

Optional Serving

Your choice of a low carb bread

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

All the best Jan

Peter Frampton - It Don't Come Easy (Ringo Starr 80th Birthday Cover) Saturday Music

Sir Richard Starkey MBE, known professionally as Ringo Starr, is an English musician, singer, songwriter and actor widely famous as the drummer for The Beatles. He recently celebrated his 80th birthday and musician friend Peter Frampton released this video in celebration. 

Peter (70 years) is is an English-American rock musician, singer, songwriter, producer, and guitarist. In 2019, Frampton announced his farewell American and UK/EU tour. The reason for the farewell tour; he received a diagnosis that he has inclusion body myositis (IBM), a progressive muscle disorder characterized by muscle inflammation, weakness, and atrophy (wasting). Part of every ticket sold for the tour was donated to benefit Frampton's newly established myositis research fund at Johns Hopkins, where he’s being treated. Unfortunately in April this year the UK/EU part of the tour was cancelled because of the COVID-19 virus. I hope you enjoy this video. Happy Weekend Wishes. All the best Jan

Chocolate Fudge Cake ... Suitable For Diabetics and Non-Diabetics Low Carb : Sugar Free : Gluten Free

Sharing Libby at 'Ditch The Carbs' recipe for an easy Sugar-Free Flourless Chocolate Fudge Cake Recipe the whole family will love.

She says "traditionally baked cakes are very high in carbs and sugar which is why this Sugar-Free Chocolate Fudge Cake recipe swaps out whole wheat flours for almond and coconut flour, as well as refined sugar for healthier sweeteners.

It’s low-carb, sugar-free, and gluten-free!"

Ingredients

Makes 12 slices

5.5g net carbs per slice

Sugar-Free Flourless Chocolate Fudge Cake

110 g butter softened and cubed
25 g granulated sweetener of choice or more to your taste
2 tsp vanilla extract
¼ tsp salt
80 ml coffee hot
70 g cocoa powder
250 ml heavy/double cream
150 g almond meal/flour
60 g coconut flour
2 tbsp baking powder
4 eggs – medium
Sugar-Free Chocolate Fudge Frosting
225 g cream cheese softened at room temperature
55 g butter melted
25 g granulated sweetener of choice or more to YOUR taste
45 g cocoa powder
pinch salt
1 tsp vanilla

2-4 tbsp double/heavy cream

Instructions/Guide

can be seen here

I'll just go and get my tea cup and plate

… chocolate heaven !

Related Recipes

Crème Brûlée - Suitable For Diabetics and Non-Diabetics - see here

Scone Anyone - Low Carb - Suitable for Diabetics and Non-Diabetics - see here

Chicken Drumstick Recipes - for diabetics and non-diabetics - see here

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

All the best Jan

This weeks Darwin Award winner.

Eddie

Smoked Salmon and Asparagus Frittata : Low Carb

Flavoursome salmon paired with asparagus combined with a savoury creamy frittata base. This dish can be adapted to many variations depending on what you have in your pantry. It's just 4g net carbs per serving!

Ingredients
Serves Four
8 eggs
1 cup (225ml) heavy (double) whipping cream
1 tsp salt
½ tsp pepper
1 tsp dried dill
3½ oz. (100g) mozzarella cheese, shredded
2 oz. (50g) parmesan cheese, shredded
½ oz. (15g) butter
3½ oz. (100g) smoked salmon
3½ oz. (100g) fresh green asparagus

Tips 

The smoked salmon can be hot smoked or cold smoked and can be swapped out for tinned salmon. Drain well before adding it.

The asparagus can be fresh or tinned, just make sure you drain them well before adding them to your frittata.

Serve with sour cream, finely chopped red onions, freshly-squeezed lemon and, fresh dill on top for enhanced flavour.

Instructions

can be seen here

Dill ...

Fresh Dill
Dill is an important culinary herb that is used for its seeds and leaves It originally grew wild in Southern Europe thru Western Asia.

It was extensively used by the ancient Greeks and Romans. Remnants of the herb were found in Swiss Neolithic settlements dating back to 400BC. By medieval times its use spread to central Europe. Dill is a popular culinary herb used in Greece, Scandinavia, Germany, Central Europe, Russia, the Balkans and Romania. References to the fresh herb can be found in the writings of Roman naturalists, English clergy and German literary works in the 11th century.

All parts of the herb can be used for culinary purposes. Dill is not a common herb in Mediterranean cooking. It is known as a spice used in pickled cucumbers. In the United States they are known as dill pickles. The herb is key for the production of dill vinegar (a key cooking ingredient in some recipes). You will find it used/employed in many sour dishes, especially sauerkraut. You will find dill used in lemon sauces for fish, yogurt, sour cream, salad dressings, spinach dishes, chicken and lamb casseroles. Because of its delicate nature most chefs add the fresh herb to their hot recipes just prior to removing from the heat source.

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 Already ... and hoping you are feeling fine !

Do you often feel Tuesday's can be a funny day? The day after Monday and the day before mid-week, what do we do with Tuesday's?

Whereas, Thursday's feels completely different, it is after all ... almost the end of the working week!

... but anyway I woke up this morning feeling fine ... and didn't get too disappointed when I saw some grey clouds ... perhaps the sun may come out soon, we shall see ... but on a positive note I'm wishing everyone a Happy Tuesday...

I hope you may be feeling 'sparkling' as the image shows but if not, I hope you feel better as the day goes on ... and perhaps you may wish to consider this tasty dish for dinner tonight!

Chicken with Mushrooms and Peas

a recipe that suits my LCHF lifestyle

It's a quick and easy chicken dish with bacon, peas and a parsley sauce - use chicken thighs for extra flavour and juiciness - very tasty.

Ingredients:
Serves Four

2 tbsp. olive oil

500g boneless, skinless chicken thighs
a little flour, for dusting
50g cubetti di pancetta
300g small button mushrooms
2 large shallots, chopped
250ml chicken stock
1 tbsp. white wine vinegar
50g frozen peas
small handful parsley, finely chopped

Method:
1. Heat 1 tbsp. oil in a frying pan. Season and dust the chicken with flour, brown on all sides. Remove. Fry the pancetta and mushrooms until softened, then remove.

2. Add the final tbsp. oil and cook shallots for 5 minutes. Add the stock and vinegar, bubble for 1-2 minutes. Return the chicken, pancetta and mushrooms and cook for 15 minutes. Add the peas and parsley and cook for 2 mins more, then serve.

Nutrition Per serving:

3g carbs 13g fat 32g protein

Tastes great served with a mix of cauliflower and broccoli florets, or some buttery mashed swede.

Chicken can make a tasty meal and is usually very reasonably priced, it's also 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, I hope you may enjoy this dish soon.

Original recipe idea is here

Some helpful posts
You can read our 'Introduction to low-carb for beginners' post here

You can read 'Why low carb' post here

You can read 'What is LCHF Anyway' post here

Dear reader, 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

Riced Broccoli Recipe: Instantly Up Your Fibre Intake : Low Carb / Keto

Tess Patrick writes:
"If you haven’t had broccoli that tastes good, it may be because you’re scarred from childhood memories of eating plates of the boiled vegetable before you could have any ice cream. My mother literally had to pretend they were baby trees so I would eat them. But if there’s one thing we learn as we get older, it’s that there are so many ways to make these healthy foods taste delicious. One of the best ideas I’ve recently discovered is ricing my broccoli. It’s a bit similar to cauliflower rice and pizza bases but delivers all the incredible nutrients of this vegetable.

Broccoli is a great source of vitamins K and C, potassium, and folate. It’s also an easy way to sneak some more fibre into your diet, which we know is so important for our health. Historically, we have always been a population deficient in the right kinds of fiber, which is vital for digestive health and reducing the risk of diseases like heart disease, stroke, hypertension, gastrointestinal disorders, obesity, type 2 diabetes, and some cancers.

But just reaching for fibre-rich foods isn’t always enough - there are two types of fibres and you need a balance of both for thriving health. If you don’t know, fibre is the food matter that mostly isn’t broken down, but passes through our digestive tract whole. Simply put, soluble fibre dissolves in water where insoluble does not. Soluble fibre eventually forms a gel that aids in digestion by reducing blood cholesterol and sugar while helping your body improve blood glucose control. Insoluble fibre attracts water into your the wastes passing through your digestive tract, ensuring there is less strain on your bowel. Insoluble fibre can help promote bowel health and regularity, and deficiency can lead to issues like constipation or even lead to the development of cancer cells. 

More than half of broccoli’s fibre content is soluble, ultimately supporting your gut health by feeding the good bacteria in your large intestine. So use it as the base for your next dish, it can boost our vegetable intake and it’s super fun to make. 

You Will Need:
1 head of fresh broccoli
Food processor, blender, box grater, or sharp knife

Preparation:
1. The goal is to get the broccoli as small as possible - the size of a rice grain.
2. You can use any attachments on your processor or blender to blitz the florets and stalk, but we recommend dicing the broccoli in smaller sizes to begin.
3. Alternatively, you can use a box grater or a sharp knife to dice the whole broccoli , but this process can be more time-consuming.

Cooking:
1. If you prefer a raw diet, you can simply use the freshly riced broccoli.
2. To sauté, heat your favourite cooking oil over medium-high heat and add the broccoli until the texture softens, this should only take a few minutes.
3. To microwave, add the broccoli to a microwave-safe bowl with a little cooking oil, cover, and microwave for 2 minutes.

4. To add to curries, casseroles, or any other dishes, simply add the broccoli rice to the mixture while cooking." 

Please see original article 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