Crispy Chicken with creamy Dijon lemon dressing: Keto : Low Carb

Now ... if you are a fan of juicy, flavourful, tasty chicken, I'm sure you will like this satisfyingly filling salad. The secret in this recipe is the dressing that combines the fat and juices from the chicken. The combination of spicy Dijon mustard and the freshness of lemon juice will surprise and delight your taste buds. 

Ingredients

Serves Four

5g net carbs per serving
Chicken
2 1⁄3 lbs (1 Kg) chicken thighs (bone-in with skin)
3 tbsp olive oil
2 tbsp Italian seasoning
½ tbsp salt
½ tbsp ground black pepper
2 tsp garlic powder
Dijon lemon dressing
The juices from the chicken
¼ cup (60ml) olive oil
½ lemon, juice and zest
½ tbsp Dijon mustard
salt and ground black pepper to taste
Serving
12 oz. (350g) tomatoes, cut into wedges (about 4 oz. per tomato)
4 oz. (110g) leafy greens

Recipe instructions

can be seen here
Looking for more Low Carb/Keto Chicken Recipes
please see here

Italian Seasoning Recipe

2 tablespoons dried basil

2 tablespoons dried oregano

2 tablespoons dried rosemary

2 tablespoons dried thyme

2 tablespoons dried marjoram

more details 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
Vegan Choices, lower carb recipe suggestions can be seen here 

A variety of recipe ideas are found 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

Acedia: the lost name for the emotion we’re all feeling right now

Covid 19 is still very much here, and we are all having to adjust to 'a new normal'. As we all find ways to do this, I thought this article by Jonathan Zecher, from the Australian Catholic University an interesting read, and I share snippets from it below.

The link to his full article is at the end of this post. 

"With some communities in rebooted lockdown conditions and movement restricted everywhere else, no one is posting pictures of their sourdough. Zoom cocktail parties have lost their novelty, Netflix can only release so many new series. The news seems worse every day, yet we compulsively scroll through it.

We get distracted by social media, yet have a pile of books unread. We keep meaning to go outside but somehow never find the time. We’re bored, listless, afraid and uncertain.

What is this feeling?

John Cassian, a monk and theologian wrote in the early 5th century about an ancient Greek emotion called acedia. A mind “seized” by this emotion is “horrified at where he is, disgusted with his room … It does not allow him to stay still in his cell or to devote any effort to reading”. He feels:

such bodily listlessness and yawning hunger as though he were worn by a long journey or a prolonged fast … Next he glances about and sighs that no one is coming to see him. Constantly in and out of his cell, he looks at the sun as if it were too slow in setting.

This sounds eerily familiar. Yet, the name that so aptly describes our current state was lost to time and translation.

.......

Social distancing limits physical contact. Lockdown constricts physical space and movement. Working from home or having lost work entirely both upend routines and habits. In these conditions, perhaps it’s time to bring back the term.

.......

Reviving the language of acedia is important to our experience in two ways.

First, it distinguishes the complex of emotions brought on by enforced isolation, constant uncertainty and the barrage of bad news from clinical terms like “depression” or “anxiety”.

Saying, “I’m feeling acedia” could legitimise feelings of listlessness and anxiety as valid emotions in our current context without inducing guilt that others have things worse.

Second, and more importantly, the feelings associated with physical isolation are exacerbated by emotional isolation – that terrible sense that this thing I feel is mine alone. When an experience can be named, it can be communicated and even shared."

The above is just a snippet taken from Jonathan Zecher's article which you can read in full here

h/t Marks Daily Apple here

some flowers for you to enjoy  

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 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

Chocolate Zucchini/Courgette Cake : Low Carb : Gluten Free

Libby at 'Ditch The Carbs' says, "this Low-Carb Chocolate Zucchini/Courgette Cake is an ideal moist keto chocolate cake filled with healthy shredded zucchini. You can’t taste any of the zucchini in the cake batter and the final baked cake won’t show any signs of having used any vegetables! It’s a sneaky way for your kids to eat their greens! At only 5.2g net carbs per slice, it’s the perfect healthy dessert."

Chocolate Zucchini/Courgette Cake
220 g butter softened
5 tbsp granulated sweetener of choice or more, to taste
2 tsp vanilla extract
5 eggs medium
200 g almond meal/flour
2 tsp baking powder
45 g cocoa powder unsweetened
4 cups zucchini/courgettes, grated/shredded measure before squeezing liquid out, loosely packed

Serving suggestion (optional)
125 ml Heavy (double) cream optional
6 Strawberries optional

Recipe Instructions/Helpful Tips

can be seen here

Need help with weight/measurement conversion
see here

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

Dear reader, a variety of articles and recipe suggestions 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

Crustless Quiche Lorraine : Low Carb

"This simplified version of the classic French tart requires no pastry skills, reducing the prep and cooking times. It is delicious served warm from the oven or cold as leftovers the following day, making it a great option for a work lunch or picnic"... and fits well with my LCHF menu plans!

Ingredients

Serves Four
low-calorie cooking spray
8 lean bacon rashers, roughly chopped
1 onion, finely chopped
6 large free-range eggs
100g/3½oz Cheddar, grated
2 tbsp chopped fresh tarragon
2 tbsp finely chopped fresh chives
100g/3½oz cherry tomatoes, halved or quartered
salt and freshly ground black pepper
crisp green salad, to serve

Method

1. Preheat the oven to 180C/160C Fan/Gas 4.

2. Spray a large frying pan with low-calorie cooking spray. Add the bacon and onion and stir-fry over a medium heat for 10 minutes, or until the onions have softened and the bacon is cooked.

3. Whisk the eggs in a wide bowl and stir in half the cheese and 1 tablespoon each of the tarragon and chives. Stir in half of the bacon and onion mixture. Season well with salt and pepper.

4. Lightly spray a 20–22cm/8–8½in round ovenproof dish or non-stick pie tin with low-calorie cooking spray. Pour in the egg mixture. Scatter over the remaining bacon and onion mixture, cheese, herbs and the cherry tomatoes. Bake for 30–35 minutes, or until just set and golden. Serve warm or cold, sliced into wedges with a crisp green salad of your choice.

From original idea here

Tarragon is a popular and versatile herb, it has an intense flavour that's a unique mix of sweet aniseed and a mild vanilla. The leaves are narrow, tapering and slightly floppy, growing from a long, slender stem. It's a key herb in French cuisine (it's an essential ingredient in sauce Béarnaise), and goes very well with eggs, cheese and poultry. Choose fresh-looking leaves, with no dis-colouration or wilting.

I hope you may enjoy this recipe suggestion soon, but please note, you will find a variety of recipe suggestions 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

Well Done Josh !

Five-year-old Josh saves collapsed mother’s life after finding her in a diabetic coma, by calling the number on his toy ambulance. 

A five-year-old boy has been celebrated for his quick thinking after he called the number on the side of his toy ambulance when his mother fell unconscious.

Josh dialled 112 when he found his mum lying on the floor after she slipped into a diabetic coma at their home in Telford last month, West Mercia Police said.

Dialling 112 – the European emergency number – is effectively the same as dialling 999 and works throughout European Union countries.

Josh then spoke to a police operator, who sent officers to the home. His mother was then treated by paramedics.

Telford local policing commander Superintendent Jim Baker said: “This was an incredible thing for Josh to do. His quick thinking saw him ring the number on his toy ambulance as he was worried about his mum.”

He added: ”He was very brave and stayed on the line while we were able to get to the family’s home and make sure his mum got medical assistance.”

Josh was later invited for a tour of his local police station, where he was shown around by officers including Mr Baker.

“Josh has already proved he would make a brilliant police officer in the future, hopefully we’ll see him again when he’s old enough as a new recruit,” Mr Baker said.

The above story can also be seen here and here

Diabetic coma is a reversible form of coma found in people with diabetes mellitus. It is a medical emergency. Read more here

All the best Jan

Low-carb diet better than low-fat diet for older adults

This article by Dr Bret Scher Diet Doctor site:

A new study, published in Nutrition & Metabolism, shows that a low-carb diet may be better than a low-fat diet for fat mass and visceral (belly) fat loss in an older population.

The paper highlighted the importance of identifying age-specific evidence for healthy weight loss, pointing out that “nearly 35% of the adults in the US aged 65 and older have obesity.” The Centers for Disease Control and Prevention places the prevalence even higher, stating that 42.8% of adults 60 and over have obesity.

The authors also cite that the standard advice of caloric restriction for weight loss can lower resting metabolic rate and lead to losses in lean tissue, not just fat mass. This may contribute to an increased risk of frailty as we age.

To investigate this, the authors randomized 40 obese participants, age 60-75 years, into an eight-week trial of a very low-carbohydrate diet (< 10% carbs, 25% protein, > 65% fat), or a low-fat diet (55% carbs, 25% protein, 20% fat).

Of interest, the low-carb group was instructed to eat three whole eggs per day while still limiting saturated fat to less than 10% of calories.

After eight weeks, the low-carb group lost more weight (13.0 pounds vs. 2.0 pounds — or 5.9 kilos vs. 0.9 kilos), more fat mass (9.0 pounds vs. 1.8 pounds — or 4.1 kilos vs. 0.8 kilos), and more visceral adipose tissue, or belly fat (1.1 pounds vs. 0.2 pounds — or 0.5 kilos vs. 0.1 kilos).

In addition, the low-carb group had greater reduction in insulin and HOMA-IR levels (a measurement of insulin resistance) as well as a decrease in triglycerides and an increase in HDL cholesterol levels. (There was no significant difference in LDL.)

However, given the extra weight loss and naturally reduced caloric intake in the low carb group, the authors can’t determine if these benefits were from low-carb itself, or from the incremental weight loss.

This study confirms what many previous studies have shown: low carb diets are, on average, better than low-fat diets for weight loss, fat-mass loss, and metabolic improvements.

Furthermore, this study shows that these findings specifically apply to an older population, a population that is more at risk of complications from losing muscle rather than fat.

The above from original article here

Related Posts:
Introduction to low-carb for beginners - see here
Why low carb - see here
How Low Carb Can Help, plus a favourite low carb recipe - see here
What is LCHF Anyway - 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 a reliable meter.

All the best Jan

Apple Cake : Lower Carb

This recipe suggestion from Hannah Healy is for a healthy apple cake, which is slightly sweet, moist and fluffy with hints of cinnamon. It's the perfect paleo, low carb, gluten free and sugar free dessert for holidays or any occasion, and works out at just 5.6g net carbs per slice.

The combination of almond flour and coconut flour is what helps make the texture of this cake so great. What one flour lacks, the other one makes up for. It’s best not to substitute these flours as it will drastically change the texture. Be sure to use blanched almond flour, not almond meal.

The eggs are critical to making this recipe work since they are needed as a binder with the coconut flour. They also make the cake fluffy. It’s best not to substitute them. 

Ingredients

Serves Eight

Net carbs for one slice is 5.6g.
1 1/4 cup blanched almond flour
1/2 cup granulated monk fruit sweetener or swerve
1/4 cup coconut flour
dash of sea salt
1/2 tsp baking soda
1 1/2 tsp cinnamon
4 eggs
1 tsp vanilla extract
1/4 cup almond milk
1 tbsp coconut oil + 1 tbsp more for greasing the pan
1/2 cup unsweetened apple sauce
1/2 tsp apple cider vinegar
2 apples
1/4 cup swerve confectioners sweetener (optional- for sprinkling on top)

Need help with weight/measurement conversion

see here
Instructions and recipe notes

with step by step guide can be seen here

Similar Recipes
Cinnamon Coffee Cake, it's low carb - see here

Apple Dump Cake, it's low carb, grain free, gluten free - see here

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

Dear reader, a variety of articles and recipe suggestions 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

Anti-Aging Foods to Support Your 40s-and-Beyond Body

"Beautiful, glowing skin starts with how we eat, but these anti-aging foods can also help with more than that. 

When we pack our diet with vibrant foods loaded with antioxidants, healthy fats, water, and essential nutrients, our body will show its appreciation through its largest organ: our skin. After all, the skin is often the first part of our body to show internal trouble, and there’s only so much that lotions, creams, masks, and serums can do before we need to take a closer look at what’s fuelling us. 

Researchers have even concluded that eating fruits and veggies is the safest and healthiest way to combat dull complexions and fine lines. Ready to glow? 

Here are ten of the best anti-aging foods to nourish your body for a glow that comes from within.

Watercress

Red Bell Pepper

Papaya

Blueberries

Broccoli

Spinach

Nuts  

Avocado

Sweet Potatoes

Pomegranate Seeds

Flood your body with powerful nutrients 

By nourishing ourselves with these anti-aging foods, we can gain fuel to look and feel our best. 

If you’re looking for more delicious plants to try, choose fruits and vegetables deep in colour. The rich shades are usually a sign of stronger radical fighting abilities to keep your skin healthy and vibrant. The more colours you can fit on your plate, the better. 

It’s time to slow down signs of aging and truly glow from within!" 

The above is just a snippet from an original Healthline article, read it in full here

Related Post
Nutrients For Glowing Skin, read it here

Impressive Health Benefits of Watercress, read it here

Watercress is an often overlooked leafy green that packs a powerful nutrient punch. Its small, round leaves and edible stems have a peppery, slightly spicy flavour. It is part of the Brassicaceae family of vegetables, which also includes kale, Brussels sprouts and cabbage. Once considered a weed, it was first cultivated in the UK in the early 1800s but is now grown in watery beds throughout the world.

Read more here, see a recipe using watercress here

Dear reader, a variety of articles and recipe suggestions 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

Hunter's Chicken ... it's an Italian Dish !

If you are a regular reader here, you will know we do enjoy chicken in our house. It has so 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. 

This recipe suggestion is for Hunter's chicken, which is an Italian tomato stew also known as chicken cacciatore. It's a pub classic that's very easy to make at home. 

Ingredients

Serves Four
75g/2¾oz plain flour
1 x 1.5kg/3lb 5oz chicken, jointed into 8 pieces
2 tbsp oil
2 brown onions, sliced
2 garlic cloves, chopped
30g/1oz tomato purée
800g/1lb 12oz ripe tomatoes, chopped
2 sprigs fresh rosemary
1 bay leaf
100ml/3½fl oz white wine
150ml/5fl oz chicken stock
1 tbsp red wine vinegar
handful fresh parsley leaves
salt and freshly ground black pepper
Serving suggestions

Low carb mashed swede, or celeriac

Leafy greens
Roasted, mashed or boiled potatoes

Method
1. Season the flour with salt and freshly ground black pepper, then dredge the chicken pieces in it.
2. Heat the oil in a casserole or large heavy based saucepan over a medium heat, then fry the chicken for 2–3 minutes on each side, until brown on all sides. Remove and set aside.
3. In the same casserole, fry the onion and garlic for 8–10 minutes over a low heat, until softened. Add the tomato purée and cook for 5 minutes. Add the tomatoes, rosemary, bay leaf, wine, stock and vinegar and bring to the boil. Reduce the heat and simmer for 20 minutes.
4. Return the chicken pieces to the casserole and cover with a lid. Simmer over a low heat for 30–40 minutes, or until the chicken is tender.
5. To serve, remove the lid and sprinkle with parsley leaves. Spoon out onto plates and serve with side dish of your choice. I would choose the mashed swede and a few leafy greens, how about you?

From original idea here

Related Recipes

Chicken and Pepper Cacciatore, a tasty dish for Autumn - see here
Italian Salads - see here

goes well with a glass of chilled white wine

or water if you'd prefer

Dear reader, 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.

All the best Jan

Tiger Rag - Midlife Jazzband

Saturday night and music night on this blog. With all the doom and gloom and the media pushing fear and Covid 19, I hope this will put a smile on a few faces, hard not to tap your feet to this very talented crew. Have a great weekend and peace and good health to all. Eddie 

Celeriac and Apple Soup with Bacon and Parsley

With Storm Ellen bringing very strong winds and heavy rain to parts of the UK and Ireland through Wednesday night, and with further wind warnings in place yesterday (Thursday) and again today (Friday), my thoughts turned to soup! Well, why not ...

This recipe suggestion is from 'The Hairy Bikers'. The Hairy Bikers are "David Myers and Simon King, two northern blokes with a passion for cooking and food."

Eating apples give a sweet note to this root vegetable soup, which is topped with crisp pieces of bacon and crème fraîche.

Ingredients

Serves Six
500g/1lb 2oz (roughly 3) eating apples
50g/1¾oz butter
1 tbsp sunflower oil
2 onions, chopped
1 celeriac (roughly 750g/1lb 10oz), cut into roughly 2cm/¾in chunks
1 large carrot (roughly 120g/4½oz), cut into roughly 1.5cm/½in slices
2 garlic cloves, crushed
2 medium potatoes (roughly 250g/9oz), peeled and cut into roughly 2cm/¾in chunks
1 small bunch fresh thyme (3-4 sprigs)
1 bay leaf
1.3 litres/2¼ pints vegetable or chicken stock, made with 1 stock cube
flaked sea salt and freshly ground black pepper
For the garnish
1 tsp sunflower oil
4 rashers rindless smoked streaky bacon
4 tbsp crème fraîche
2 tbsp milk
small handful flat leaf parsley, leaves roughly torn

Method

1. Peel the apples, cut them into quarters and remove the cores. Cut the apples into thick slices. Melt 25g/1oz of the butter in a large saucepan and fry the apple pieces over a medium heat for five minutes, or until lightly browned, turning regularly. Using a slotted spoon, transfer the apple pieces to a plate and return the pan to the heat.
2. Add the remaining butter and oil to the pan and as soon as the butter melts, gently fry the onions, celeriac and carrot for 15 minutes, or until the onions are softened and very lightly browned, stirring occasionally. Add the garlic, apples, potatoes, thyme and bay leaf and cook for three minutes more, stirring.
3. Pour the stock into the pan, season with black pepper and bring to the boil. Reduce the heat to a simmer and cook for about 25 minutes, or until the celeriac and carrots are very soft, stirring occasionally.
4. Remove the pan from the heat. Remove the thyme stalks and bay leaf and discard. Cool slightly and then blend the soup with a stick blender until very smooth. (For an even more velvety soup, pass it through a fine sieve into a clean bowl.) Add a little extra water if necessary until the right consistency is reached. Alternatively, allow the soup to cool for a while and then blend in a food processor until smooth and return to the pan.
5. Adjust the seasoning with salt and pepper to taste. Set aside until ready to serve.
6. To make the garnish, brush the oil over the inside of a small non-stick frying pan and fry the bacon for 2-3 minutes on each side over a medium-high heat until browned and crisp. Drain on kitchen paper.
7. Mix the crème fraîche with the milk in a small bowl until smooth.
8. Reheat the soup gently just before serving, stirring constantly. Ladle into warmed bowls.
9. Drizzle the crème fraîche mixture into each bowl of soup. Carefully snip the crisp bacon into pieces with kitchen scissors and scatter on top. Sprinkle with the parsley, season with a little freshly ground black pepper and serve.

Tip

Use six tablespoons soured cream instead of the crème fraîche and milk mixture if you prefer.

From original idea here
You may also like this Cream of Celeriac Soup recipe, see more details here

Dear reader, you will find a variety of recipe suggestions 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

Chorizo Frittata Anyone : Can Make a Tasty Lunch

Here we have two tasty recipe suggestions for a Frittata containing Chorizo, I wonder which one you may prefer - perhaps you will try both!

Lunchbox Chorizo Frittata

Why not enjoy a thick slice of Spanish omelette, packed with chorizo, peas and potatoes. This can be enjoyed hot or cold. Keep a few slices handy in the fridge for lunches or a speedy midweek tea. 

Ingredients

Serves Four 

1 tsp oil
1 onion, roughly chopped
1 red pepper, seeds removed, chopped
200g/7oz chorizo, skin removed and roughly chopped
6 free-range eggs
50ml/2fl oz milk
1 garlic clove, finely chopped
200g/7oz cooked potatoes, roughly chopped
100g/3½oz frozen peas
2 tbsp chopped flatleaf parsley
green salad, to serve
sea salt and freshly ground black pepper

Method

1. Preheat the oven to 200C/180C Fan/Gas 6. Heat an ovenproof frying pan on the hob until just hot, then add the oil, onion and red pepper and fry for 2 minutes, until just softened. Turn the heat up, add the chorizo and cook for 3-4 minutes until it has released its oil and is crisp around the edges. The mixture will go a lovely red colour.
2. Meanwhile, crack the eggs into a large jug and whisk with the milk, a pinch of salt and plenty of black pepper.
3. Add the garlic and potatoes to the chorizo mixture and fry for another 2 minutes, stirring gently, until just hot through. Add the peas and cook for another minute, until the whole mixture is hot.
4. Pour in the egg, stir briefly, turn down to a medium heat and scatter the parsley over the top. Fry without stirring, for 1–2 minutes, then carefully lift the edge of the frittata with a spatula to check if it is cooked and golden-brown underneath. If it isn’t, cook for another minute then check again.
5. Place the pan in the oven and bake for 10–12 minutes. When the top is bubbled up and slightly golden use a tea towel to grab the handle and give the pan a gentle shake. If the middle wobbles it needs a little longer. If it’s fairly firm, put it aside to cool slightly.
6. Slide the frittata out of the pan onto a plate. You can serve this hot or cold but make sure to let it cool to room temperature before storing it in a sealable container in the fridge. Cut it into slices and serve with a green salad.

Each serving provides:

27g protein, 17g carbohydrates, 26g fat, 4g fibre, 2.2g salt.

From original idea here

For readers who prefer a lower carb frittata without potatoes, this is tasty.

Frittata with Fresh Spinach, Chorizo (or bacon)

This gorgeous dish looks so tasty - and it is! Simple to make, it combines eggs, spinach, chorizo (or bacon) and some grated cheese! So nutritious and as my grand-daughter may say ... 'it's yummy in your tummy'

Ingredients:

Serves Four
4g carb per serving
150 g (5oz) diced chorizo (or bacon)
2 tbsp butter
225 g (8oz) fresh spinach
8 eggs
225 ml (1 cup) heavy (double) whipping cream
150 g (5oz) shredded (grated) cheese
salt and pepper

Please see recipe instructions here

Just serve with a lovely cup of coffee or tea.

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

The Ketogenic Diet: Evidence for Optimism ...

From The Journal of Nutrition:

The Ketogenic Diet: Evidence for Optimism but High-Quality Research Needed

ABSTRACT

For >50 y, dietary guidelines in the United States have focused on reducing intakes of saturated and total fat. However, rates of obesity and diabetes rose markedly throughout this period, with potentially catastrophic implications for public health and the economy. Recently, ketogenic diets have received substantial attention from the general public and nutrition research community. These very-low-carbohydrate diets, with fat comprising >70% of calories, have been dismissed as fads. However, they have a long history in clinical medicine and human evolution. Ketogenic diets appear to be more effective than low-fat diets for treatment of obesity and diabetes. In addition to the reductions in blood glucose and insulin achievable through carbohydrate restriction, chronic ketosis might confer unique metabolic benefits of relevance to cancer, neurodegenerative conditions, and other diseases associated with insulin resistance. Based on available evidence, a well-formulated ketogenic diet does not appear to have major safety concerns for the general public and can be considered a first-line approach for obesity and diabetes. High-quality clinical trials of ketogenic diets will be needed to assess important questions about their long-term effects and full potential in clinical medicine.

A century ago, the ketogenic diet was a standard of care in diabetes, used to prolong the life of children with type 1 diabetes and to control the symptoms of type 2 diabetes in adults. Because all forms of diabetes share a basic pathophysiological problem, carbohydrate intolerance, restriction of carbohydrate on a ketogenic diet (typically ≤50 g/d with >70% fat) often produced rapid and remarkable clinical improvement. Discovery of insulin in the 1920s enabled people with diabetes to control hyperglycemia on high-carbohydrate diets. However, the human toll and economic burden from diabetes complications continue to mount, despite increasingly sophisticated insulin analogs and drugs for associated conditions such as dyslipidemia, hypertension, and coagulopathy. Contrary to expectation, adoption of a higher-carbohydrate (lower-fat) diet by the US public in the second half of the 20th century could have contributed to the increasing prevalence of obesity, a major risk factor for type 2 diabetes. Despite commonly voiced concerns about the safety of, and lack of supporting evidence for, this putative fad, the ketogenic diet has a long track record—not only in clinical medicine but also through human evolution—providing evidence for optimism in the search for more effective dietary prevention and treatment of chronic diseases.

Please use the link given below to read much more about:

Carbohydrate Restriction Is More Effective than Fat Restriction for Obesity Treatment

Low-Carbohydrate Diets Show Promise for Diabetes Treatment

Low-Carbohydrate Diets Might Lower CVD Risk despite High Saturated Fat Content

Chronic Ketosis Might Provide Unique Metabolic Benefits

Ketogenic Diets Have a Long Track Record of Safety

There Is No Human Requirement for Dietary Fibre or Carbohydrate

All the above with detailed report plus conclusions, acknowledgements, notes and all references can be seen here

h/t to Dr Steve Parker Diabetic Mediterranean Diet Blog see here

Related Posts:

We knew how to reverse type two diabetes in 1917 - see here
Introduction to low-carb for beginners - see  here
Why low carb - see here

How Low Carb Can Help, plus a favourite low carb recipe - see here
What is LCHF Anyway - 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 a reliable meter.

All the best Jan

New Friends !

Yes, I admit ... I do like some whimsy in the garden, from gnomes to fairies to toadstools we've always had a few pieces.

I'd love these in the garden, they are not mine but I'm sure I could get some similar. I've named them Fred in the yellow hat and Tilly in the pink one. What names would you call them?

Perhaps we ought to have a garden tea party for them! 

I'm sure they would enjoy some low carb strawberry cheesecake

see here

or a piece of low carb strawberry sponge cake

see here

Dear reader, you will find a variety of posts, articles, studies etc. plus recent news/views and recipe ideas within this blog, we hope something for everyone to read and enjoy ... 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

Shakshuka - greened up !

Now, Shakshouka or Shakshuka is believed to have originated from Tunisia ( Tunisian Arabic : شكشوكة‎ ).

It is a dish of poached eggs in a rich, spiced sauce and can make the ultimate centre-of-the-table breakfast! 

Yes, Shakshuka celebrates the flavours of the Middle East and North Africa, and is a favourite way to jazz up the humble egg. Loaded with medicinal spices and bursting with lycopene, this tomatoey one-pan wonder won’t fail to impress. It’s a beautiful way to enjoy a communal breakfast with loved ones. Also useful should you have any leftover leeks and a bag of wilting spinach in the fridge, because you are going to sauté them back to deliciousness! 

Ingredients

Serves Four (generously)

2 tbsp olive oil
1 leek, white part only, washed well and sliced
3 garlic cloves, peeled and thinly sliced
1 green capsicum (pepper), diced
Pinch of chili powder or paprika
1 tsp ground cumin or cumin seeds
3 fresh bay leaves
1 tsp tomato paste (concentrated purée)
800 g (1 lb /12 oz) tinned, chopped tomatoes
250 g (9 oz/ 1 3/4 cups) frozen peas
1 large handful of baby English spinach leaves
4 large, free-range eggs
Mint leaves, to garnish 

Method

1. Heat the olive oil in a large frying pan over high heat.
2. Add the leek, garlic, capsicum, spices and bay leaves and cook, stirring often, for 5 minutes, or until the capsicum is softened and the spices are fragrant.
3. Stir in the tomato paste, tinned tomatoes and peas, then bring to a boil.
4. Reduce the heat to low, season to taste with sea salt and freshly ground black pepper and cook for 5 minutes, or until the peas are nearly done. Stir in the spinach.
5. Make four divots in the sauce and crack an egg into each one. Cover and leave for about 3–5 minutes, or until the eggs are cooked to your liking; the yolks should still be soft.
6. Serve straight from the frying pan, garnished with mint leaves. 

Note: For a beefed-up shakshuka, use 2 red capsicums rather than 1 green one. After sautéing the veggies, add 300 g (10 1/2 oz) minced (ground) beef and brown it in the pan, breaking up any lumps and letting it cook through. Instead of mint, top the shakshuka with chopped coriander (cilantro).

From original idea here 

Similar recipes 

Did you say Babooshka or Shakshouka ! - see here

Ratatouille with Baked Eggs : Low Carb 'French Inspired' Dish - 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 

This weeks Darwin Award winners.

No words required.

Eddie

Kohlrabi, a low carb vegetable, nice with smothered leeks

Kohlrabi is a wonderful low-carb vegetable chock-full of vitamins and may be used instead of potatoes, but also raw in salads. Looking something like a Sputnik in vegetable form, with a squat bulb and antennae-like shoots, kohlrabi is part of the cabbage family. The name translates as 'turnip cabbage' and the mild, sweet flavour is somewhere between a turnip and a water-chestnut, with a crisp, crunchy texture. It can be found in two colours, pale green and the less common purple.
Availability
All year round, but best from mid July to mid November.
Choose the best
Larger bulbs can be tough, so select a medium-sized one that feels heavy for its dimensions. The leaves should be crisp-looking and intensely green. Avoid any bulbs that have soft spots or yellowing leaves.
Prepare it
Snip off the leaf stems, trim off the base and top, then use a potato peeler or sharp knife to peel it as if it's an apple. Then thinly slice, chunk or cut into wedges. If you're using slices in a salad, blanch them first.
Store it
Trim off the stems and keep in a perforated bag in the fridge - it will last up to two weeks.
Cook it
To roast, steam the bulb for 5 minutes, then roast for 45 minutes. Steam (up to 12 minutes). Stir fry (up to 6 minutes). The leaves can be cooked like cabbage.
Alternatives
Try turnip.
Details and more about Kohlrabi from here

Smothering is a way of cooking vegetables with a little fat and the least possible amount of water, in a covered pan (guess that's the smothering bit) until very, very tender. Kohlrabi holds together well, adding its own natural sweetness.

Ingredients

Serves Six : Side Dish
3 leeks, trimmed and cut into 2cm/¾in lengths
2 kohlrabi (around 650g/1lb 7oz), trimmed, peeled and cut into 2cm/¾in cubes
3 large carrots (around 550g/1¼lb), peeled and cut into 2cm/¾in pieces
6 garlic cloves
1 bay leaf
2 sprigs fresh thyme
water, to cover
salt and freshly ground black pepper
40g/1½oz butter

Method
1. Place the leeks, kohlrabi, carrots and garlic into a wide shallow pan which will take them in a single layer. Tuck the herbs down among them.
2. Pour in enough water to come about 1.5cm/½in up the sides of the pan. Season with salt and freshly ground black pepper and dot with butter.
3. Bring up to the boil, then reduce the heat to the absolute minimum. Cover the pan with a lid or foil and leave to cook very gently for about an hour, stirring occasionally to make sure that it doesn't catch. If necessary add an extra splash of water, or if it ends up too watery, uncover and boil the water off. Either way, you are aiming to end up with meltingly tender vegetables, perhaps slightly patched with brown towards the end of cooking, with little more than a few tablespoonfuls of syrupy liquid left in the pan. Serve warm.

From original idea here

Dear reader, you will find a variety of articles and recipe suggestions 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

Weight gain and menopause: 8 tips to win the battle of the middle-age bulge

"Are you a woman in your mid-40s to mid-60s? Have you found that your belly is getting thicker? Are you gaining weight no matter what you do?

Maybe you’ve been dieting and exercising but the pounds are stubbornly hanging on?

This guide may help, it tells you what you need to know about menopause, plus how to manage (and potentially lose) weight during the menopause transition. In short, a low-carb diet and certain lifestyle changes can greatly help.

Millions of women around the globe are currently going through “the change.” When adding the years lived after age 60 — called post menopause — it’s estimated that close to 1 billion women in the world today are going through menopause or are postmenopausal.

Given that most women spend one-third of their lives in this non-reproductive state, it helps to understand what is going on with your metabolism and hormones.

What changes can you make that will help prevent or even reverse any menopausal weight gain? How can you best protect your health?

Here are 8 top tips:

1. Eat a low-carb or ketogenic diet. This can help keep insulin low and maintain metabolism.

2. Eat enough protein. This helps maintain lean muscle mass.

3. Lift weights or do resistance training. This also helps maintain and build more muscle.

4. Introduce time-restricted eating, such as skipping breakfast. This helps keep insulin low for longer stretches.

5. Avoid excess consumption, especially snacks, nuts, and alcohol.

6. Prioritize sleep. This can decrease cortisol and reduce insulin resistance.

7. Manage stress with relaxation techniques. Yoga, exercise, and meditation can all help.

8. Talk with your doctor about a trial of hormone replacement therapy (HRT) if you are having a very difficult menopause transition.

For more details about what happens during menopause and why these eight tips can help, please read more here "

Readers may also like to read about The 'male menopause' please see this NHS information here

All the best Jan