Fridays Meal Choice : Smoked Haddock and Celeriac Layer Bake : Reduced / lower carb dish

Back in 2011 Eddie wrote about 'Great Grub Celeriac' and still to this day it is one of our favourite lower carb vegetables. This recipe, for a delicious bake, brings together the rich and earthy tastes of smoked haddock, onion and celeriac to create a warm, hearty dish that is layered with different flavours.

Ingredients
Serves Two
1 tbsp. olive oil
1 small onion, sliced
1 rosemary sprig, leaves picked and chopped
2 smoked haddock fillets
200ml (1/3pt) milk
1 dried bay leaf
pinch nutmeg
1 garlic clove, halved
250g (8oz) celeriac finely sliced
75ml (3fl oz.) double (heavy) cream
20g (3/4oz) Gruyère cheese, grated
salad, to serve

Method
1. Preheat the oven to gas 3, 170°C, fan 150°C. Heat the oil in a large pan, then cook the onion and rosemary with a pinch of salt for 5 minutes, or until softened.
2. Put the fish, skin-side down, in a pan with the milk, bay leaf and nutmeg. Gently bring to the boil, then reduce the heat and simmer for 4 minutes.

3. Transfer the fish to a plate with a slotted spoon, reserving 75ml (3fl oz) poaching liquid. Flake the fish and discard the skin.
4. Rub a small baking dish with the garlic. Add a layer of celeriac, followed by a layer of fish and the onion mixture; season with black pepper. Repeat until the ingredients are used up, finishing with a layer of celeriac.
5. In a jug, combine the reserved poaching liquid and the cream. Pour it over the celeriac and scatter with the cheese. Cover with foil and bake for 20 minutes.
6. Remove the foil and increase the heat to gas 6, 200°C, fan 180°C. Bake for 25 minutes more, or until golden. Depending on your oven it may need longer - check before serving... with salad.

Nutrition each serving

Carbohydrate 11.1g Protein 31.7g Fat 32g Fibre 1g
From an original idea here

Notes

i) celeriac could be swapped with potatoes if preferred but the nutrition each serving will be different

ii) Not keen on fish, how about this recipe for a Pork, celeriac and apple bake see here

iii) need a vegetarian main meal, how about Celeriac and Walnut Gratin, see here

Dear reader, there is a variety of recipe ideas 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

Thoughts For Thursday

Happy Thursday Wishes

Sharing some garden photographs

(all pictures taken last year)

pretty shades of pink

waiting to see birds at the feeder

and 'Thoughts For Thursday'

this image from blogging friend Debbie here

Enjoy your day

All the best Jan

Make today 'Ostkaka Day' : Swedish (low-carb) 'cheesecake' with strawberry jam

Did you know? Ostkaka is a Swedish cheesecake which is typically topped with strawberries or eaten with other berry jams or fruit compotes. It is a sweet dessert which has origins in two parts of Sweden; Smaland and Halsingland. Ostkaka is usually eaten warm as it is not as flavourful when eaten hot or cold. November 14th has been named the Day of Ostkaka in Sweden, but why not make today 'Ostkaka Day' too!

Slight words of warning! Despite the similarity in literal translation, ostkaka should not be confused with cheesecake. Swedes typically call the latter by its English name, sometimes making it "American cheesecake", to avoid confusion. 

Whatever you may choose to call this dish, I'm sure you will like this recipe suggestion by Jill Wallentin. It's her protein-packed, low-carb version of the Swedish cheesecake "ostkaka" it is creamy and has a lovely crunch from the chopped almonds. Served together with a sugar-free strawberry jam, it's the perfect healthy dessert.

Ingredients

Serves Four

Swedish cheesecake
3 large eggs
3 tbsp erythritol
¼ tsp bitter almond extract (optional)
230 g (260 ml) cottage cheese
140 g (150 ml) cream cheese
60 ml (35 g) almonds, chopped
Sugar-free strawberry jam
110 g frozen strawberries, thawed
1 tbsp erythritol

Instructions

can be seen here

Need help with weight/measurement conversion

see here

Notes and tips

In Sweden you usually serve the "ostkaka" with whipped cream. It's also common in the Southern part of Sweden so add some saffron to the batter which gives it a beautiful golden colour and amazing flavour.

The cheesecake also tastes great with any kind of fresh berries.

Bitter almonds adds the characteristic flavour of the classic version of the Swedish "ostkaka". It could be tricky to find it in some parts of the world.

Regular almond extract works as a substitute. You can also substitute for vanilla extract if you don't prefer the almond flavour.

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, a variety of articles and 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

'Exercise for Better Health'

If you are a regular reader of this blog you may have seen other posts about exercise and the benefits it can bring. Can you have too many posts about exercise? No, I don't think so, and with this in mind I will share some details of the interesting article I read on Diet Doctor site recently. It was by Dr Tony Hampton called "Exercise For Better Health" and below I share some words from it. 

"Bodies thrive on movement
Exercise has many evidence-based benefits:

Mental health: Exercise promotes the creation of positive endorphins, releasing stress and improving mood, helping reduce anxiety and improve symptoms of depression.

Sleep: It improves sleep quality and resets circadian rhythms. (read more information on how to improve sleep, here)

Energy: It increases energy levels throughout the day and fights fatigue. The more you exercise, the more energy you will have.

Blood sugar: It helps muscles take up excess blood sugar, increasing insulin sensitivity and helping lower your blood glucose measurements over the day.

Mobility: It builds muscle strength, flexibility, and balance — helping you keep mobile and preventing falls as you age. Did you know that elderly women with low muscle mass have significantly higher mortality than women with more muscles? Frailty kills.

Metabolism: Physical activity helps increase your metabolic rate, especially if you build lean muscle. Plus it promotes the health and functioning of the mitochondria, the powerhouses of our cells.

Circulatory system: It keeps blood vessels elastic and strengthens the muscles of your heart and lungs; it helps reduce blood pressure and reduces the risk of strokes. It increases blood flow to the brain and helps reduce the risk of dementia.

Immune system: It can boost your immune system, providing anti-cancer benefits and helping you fight infections such as Covid.

Weight maintenance: Exercise can help burn fat and improve body composition.

Think of exercise as a form of play, just like the movement you did as a child. Exercise should be fun and enjoyable for you.

Don’t feel you have to kill yourself in the gym, like a contestant on The Biggest Loser. Any movement is good.

Walking is good, walking towards metabolic wellness. Any step you take is a step in the right direction."

The above is a snippet from Dr Hampton's article which you can read in full here

I wonder do you have a favourite way to exercise?

Mine is walking ...

Yes, it's me (Jan) putting my left foot forward!

image from post here

Enjoy your day

All the best Jan

Somerset Stew : Vegetarian : Easily adapted for those who like meat!

I know many readers are vegetarian, while others choose to eat meatless once or twice a week. Menu plans are always a personal choice. Today's recipe suggestion is for Somerset Stew, a vegetarian dish full of flavour and goodness, which can be easily adapted for meat lovers by adding sausages!

Why is this called Somerset Stew? It's the addition of cider! The County of Somerset in South West England has many apple orchards which makes it a veritable haven for lovers of cider, or scrumpy as it is known locally.

A traditional cider apple orchard, with sheep grazing

The sweet golden nectar is found throughout the county, with offerings ranging from cloudy artisan varieties made on site, to the refined ciders of large commercial companies. Cider can make a nice addition to many stew/casserole recipes like the one featured today. Read more about Somerset here

Somerset Stew
Serves Four
1 tbsp oil
1 onion, finely chopped
1 garlic clove, finely chopped
1 large carrot, finely chopped
1 leek, chopped
1 tbsp tomato purée
400g can chopped tomato
200g can butter bean, drained
400g can flageolet bean, rinsed and drained
200ml dry cider
250ml vegetable stock
few sprigs thyme, leaves only

Make it non-veggie
2 sausages
1 tsp olive oil per portion

Optional Servings

Prepare as appropriate to serve with stew
Cheddar and parsley mash
Celeriac Mash
Carrot and Swede Mash
Swede (Rutabaga) Mash

Method
1. Heat oil in a large pan and fry the onion, garlic, carrot and leek until soft but not coloured. Add the tomato purée, chopped tomatoes, butter beans, flageolet beans, cider, stock and thyme and simmer for 15-20 mins until the stew has thickened and the veg are tender.
2. Meanwhile, if you’re adding sausages to any portion, snip each sausage into 3-4 chunks. Heat the olive oil in a frying pan and brown the chunks for 5 mins, then stir in appropriate portions of the stew and gently simmer for the remaining cooking time. 

3. You'll also need to prepare and cook the mash of your choice.

4. Once all ready, serve and enjoy.

Nutrition Per Serving (without mash)

Fat 4g Protein 9g Carbs 20g Fibre 7g

From idea here

A variety of articles and 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

Time Spent In Ringwood and Parmesan Chicken, a nice mid-week dish

image from here 

This past week our weather has been wonderful and with our Covid restrictions being eased a little we thought we'd go and visit Ringwood, a market town in south-west Hampshire, England, located on the River Avon, close to the New Forest.

image from here

It is a delightful and unspoilt market town situated on the River Avon. For centuries it was the New Forest's main market town, with a charter dating back to 1226. Ringwood stands on the western edge of the New Forest at a crossing point of the River Avon.

bronze statues of a mare and foal created by Priscilla Hann

image from here

From the town, you can take a wander down West Street to view the River Avon from the old three-arched stone bridge or enjoy a stroll around Jubilee Garden. It was very nice to just stroll around the town, having our face masks ready should we want to go in any of the shops. Although many of the cafes and restaurants were open for outdoor dining (allowed under present Covid rules) we kept walking and enjoyed a cuppa on our return home.  

Parmesan Chicken

Dinner that evening was an easy, delicious chicken dinner. The parmesan coating gives a satisfying crunch, and the meat inside stays tender. 

Ingredients

Serves Four, but easily halved
1 egg white
5 tbsp finely grated parmesan
4 boneless, skinless chicken breasts
400g new potatoes, cut into small cubes
140g frozen peas
good handful baby spinach leaves
1 tbsp white wine vinegar
2 tsp olive oil

Method
1. Heat grill to medium and line the grill pan with foil. Beat the egg white on a plate with a little salt and pepper. Tip the parmesan onto another plate. Dip the chicken first in egg white, then in the cheese. Grill the coated chicken for 10-12 mins, turning once until browned and crisp.
2. Meanwhile, boil the potatoes for 10 minutes, adding the peas for the final 3 minutes, then drain. Toss the vegetables with the spinach leaves, vinegar, oil and seasoning to taste. Divide between four warm plates, then serve with the chicken.

Nutrition

Per Serving : Fat 11g  Carbs 20g  Fibre 3g  Protein 42g

From idea here

Bon Appetit 

As regular readers know, this blog brings a variety of recipe ideas, and it is always important to note, that 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, and if you are a diabetic and not sure how certain foods may affect your blood sugars, then test is best, i.e. use your meter.

Many diabetics, and those who live the LCHF or Keto lifestyle, do not include potatoes in their menu plans and this recipe suggestion does include them. Always remember that recipes can be amended slightly to suit your needs and adjust the carbs or nutrition requirements accordingly. If you would like a lower carb alternative to potatoes you will find some suggestions here

All the best Jan

Would you believe I missed it !!!

If you are a regular reader here you will know how much I enjoy a cup of tea. However, would you believe I missed a very important day! Apparently the 21st April was National Tea Day.

Although tea originated from China, a lot of people associate it primarily with the United Kingdom, since it was the British who helped popularize tea in Europe. As a result, tea drinking became a big part of British culture. It even has its own holiday, National Tea Day, celebrated on April 21.

Contrary to popular misconception, tea wasn’t introduced to Europe by the British; it was Dutch sailors who first brought it to the European continent from China. The earliest known mention of tea by an Englishman was by an agent for the British East India Company in 1615.

English coffeehouses began to serve green tea in the mid-17th century. The new drink was popular mostly among the upper classes and merchants, since it was several times more expensive than coffee, and very few people could afford it. Charles II’s Portuguese bride, Catherine of Braganza, made tea popular as a court beverage, making it an acceptable drink for both ladies and gentlemen.

In 1667, the British East India Company began to import Chinese tea through their agent in Bantam (present-day Indonesia). The first tea shop in London was opened by Thomas Twining in 1706. It still operates today at No. 216, Strand, making it the longest-standing ratepayer in London. Twinings holds a royal warrant, which means it supplies tea to the royal family.

In 1720, the British Parliament banned the import of Asian textiles, and many merchants decided to focus on importing tea instead. By the mid-18th century, tea became the main import of the British East India Company. In addition to importing tea from China, the British began to grow it in India. As a result, tea became more affordable and therefore more popular among the middle class. At certain point, it was more popular than coffee, chocolate, and alcohol.

By the early 19th century, the working class could afford tea as well, and the drink transformed from luxury to commodity. Black tea overtook green tea in popularity, and many people started to drink it with sugar and milk. And so the UK became and still remains one of the biggest tea consumers in the world, with an average annual per capita tea supply of 4.18 lbs.

While the British usually serve tea with milk and sugar, it is not uncommon to drink it with lemon or black. Tea is often accompanied with biscuits (which can be dunked into the tea), scones, crumpets, cake and/or sandwiches.

National Tea Day in the United Kingdom was first observed in 2016. It is celebrated on April 21, coinciding with Queen Elizabeth II’s actual birthday (her official birthday is celebrated on the second Saturday of June). 

National Tea Day events are usually organized across the country by tea companies and shops, cafes, restaurants, pubs, tea rooms, hotels, snack providers – in other words, by businesses engaged in producing, selling or making tea. However, with Covid 19 restrictions, some planned events like tea parties, fairs and tastings, where tea lovers can sample and buy new teas, learn the secrets of brewing different kinds of tea, try delicious snacks and desserts, and, of course, have a great time in the company of fellow tea aficionados have had to be altered/amended and in some circumstances postponed. Let us hope 'normal service' can be resumed soon. In the meantime anyone for a cuppa?

Information from here

image from here

Tea-making is an art form, here's a guide to making the perfect cup

Can I offer you a biscuit?

How about a Low Carb Chocolate Cookie / Biscuit, see more details here

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!

Please note, not all recipe suggestions 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

Earth Day 2 - taking steps to protect the planet !

It was Earth Day yesterday and you may have read this post here. Today let's continue this theme because "it’s an opportunity to increase our sustainability quotients. What does that mean? First and foremost, it means taking steps to protect the planet—reducing your carbon footprint, contributing as little as possible to the landfills, and not polluting the environment in and around your home. A sustainable lifestyle is also one that you can afford and which you find enjoyable.

Here are some tips for Reducing Plastic Waste

You already know that plastic waste poses a massive threat to the planet’s health. It’s hard to avoid plastic entirely, but there are ways to reduce your plastic use and the amount you put in the landfills.

1. Use reusable shopping bags and produce bags. Bags made from hemp or organic cotton are ideal, but also reuse whatever plastic bags you already have in your home. 
2. Stop using plastic bag and containers to store food. Opt for glass, metal, and silicone instead. Repurpose your clean mayo jars to make salads, store nuts, and more. 
3. Get biodegradable kitchen garbage bags. They usually cost a bit more per bag, but it’s a small investment in sustainability.
4. Buy loose leaf tea. A 2019 study concluded that tea bags can be a hidden source of microplastic pollution. At least check to make sure your favourite tea comes in plastic-free bags.

Ways to Shop Smart
Reduce your environmental impact and save money!

1. Pay attention to packaging. Opt for products that are minimally packaged, and look for recycled or recyclable paper and glass. 
2. Choose seasonal, local produce and animal products when possible to reduce the carbon footprint associated with shipping food around the world.
3. Shop organic if possible. Organic farming reduces the amount of synthetic fertilizer dumped into the environment. Also support farms that use sustainable farming practices even if they aren’t certified organic. The process of becoming certified is arduous and expensive, and many smaller eco-conscious farms can’t afford it.
4. Look up second-hand stores. Buy used kitchen appliances, silverware, and dishes. Look for cast iron and stainless steel cookware that is durable enough to last for decades.

Cleaner Cleaning Products
Ironically, many of the tools we traditionally use to clean the kitchen have a negative environmental impact. Not so clean after all, eh?

1. Ditch traditional scrubbing sponges and dish brushes, which are major sources of plastic waste. Sponges made from cellulose, hemp, cotton fibre, and even walnuts are compostable or biodegradable. Some scouring pads are recyclable. Look for plastic-free dish brushes made with sustainably harvested wood and natural fibre bristles.

2. Use greener cleaning solutions. Standard cleaning products contain chemicals that can contaminate our home environments and contribute to air, water, and soil pollution. Luckily, it’s possible to clean just about anything in your kitchen, and indeed your whole home, using non-toxic methods.

3. Cut back on paper towels. Kitchen towels and cloth napkins are all you need., For extra eco-friendly points, look for ones made from organic cotton or recycled materials.

Ways to Save Water
Reduce the amount of water that goes down the drain with these tips.

1. Use your dishwasher. The dishwasher uses less water than handwashing, provided you run full loads. Scrape plates instead of rinsing them for added savings.

2. Install an aerator on your kitchen faucet. Aerators reduce flow and backsplash while actually increasing water pressure. They’re simple to install and cost just a few dollars. If your faucet isn’t compatible, at least try to avoid running your water at full blast all the time.

One Last Tip: Recycle!

Do all you can to recycle and always take advantage of your municipal recycling programme. 

When it comes to sustainability, every little change counts. What’s one thing you could implement in your own kitchen right away that would make a difference?"

words above and more from article here

Enjoy your day

All the best Jan

Earth Day : Six Ways To Avoid Food Waste

Today, 22nd April,  is Earth Day so perhaps , "it’s a perfect time to increase our sustainability quotients. What does that mean? First and foremost, it means taking steps to protect the planet—reducing your carbon footprint, contributing as little as possible to the landfills, and not polluting the environment in and around your home. A sustainable lifestyle is also one that you can afford and which you find enjoyable.

Today, and over the next few days, why not start to be more sustainable in the kitchen. You certainly don’t have to make all these changes overnight. Start with the one that seems the most manageable or that will address your biggest area of concern. Small changes really can make a big difference, and they often cost little to nothing to implement. In fact, being eco-conscious often saves money in the long run.

Six Ways to Avoid Food Waste

Reducing food waste should be a top priority for anyone interesting in protecting the planet. Not only is it bad for the wallet, it also squanders the resources used to produce, package, ship, and sell that food.

Here are six ways you can reduce food waste:

1. Shop more often. Fewer trips to the store may save time and a little bit of gas, but it’s not worth it if you’re letting food spoil before you get a chance to eat it.

2. Get the most out of your freezer. Freeze leftovers to eat later. Keep a bag in your freezer for vegetable scraps and bones that you can use to make stock. Place minced fresh herbs in an ice cube tray, cover them with water or olive oil, and freeze. Use these herby cubes in soups, stews, stir-fries, and sautés.

3. Learn how to store produce properly so it doesn’t spoil before you get a chance to use it. 

4. Eat the whole plant. Greens from beets, radishes, celery, and even broccoli are edible and delicious. Use the trimmings from almost any vegetable in your next batch of chicken or vegetable broth.

5. Start a compost pile. In addition to vegetable waste and eggshells, you can also throw in coffee grounds and tea leaves, yard/garden waste etc. If you haven't a yard/garden why not consider under-sink worm composting, also known as vermicomposting 

6. Eat nose-to-tail. Use as much of the animal as possible. Learn to embrace organs both for their excellent nutritional value and so they don’t go to waste during processing."

words above and more from article here

Another post coming soon with tips on how to reduce plastic waste, ways to shop smart and more.

Enjoy your day.

All the best Jan

Red Peppers and a variety of stuffing's

If you read the post about Vitamin C here you will know that peppers are a good source of this vitamin.

This post concentrates on Red bell peppers which taste delicious however you eat them, and they are quite versatile too. These crunchy peppers can be eaten raw, where their sweetness and crunchy texture dominates. But they also work well in various dishes and recipes, and you may already have your own favourite recipe.

Here are a few of the best ways to eat red bell peppers:

Eat them raw: just cut the bell pepper in half, remove the seeds, wash it, and then eat.

Stuffed bell pepper "boats": Cut a large bell pepper in half, add your preferred source of meat/protein, vegetables, and perhaps some cheese on top. Then bake in the oven until ready.

Stir-fry: make a stir-fry using long-sliced bell peppers, beansprouts, mushrooms, snow peas, and baby corn. This common ingredient mix works well with some soy sauce, sesame oil, garlic, and ginger. Add meat if desired.

Red bell peppers provide substantial amounts of vitamin C, and they may offer further benefits through its provision of carotenoids and polyphenols. As a bonus, bell peppers offer all these nutrients for very few calories, and they taste delicious too. Read more about peppers including research links here

Red Peppers Stuffed With Cod

more details here

Red Peppers Stuffed With Vegetables

more details here

Italian Stuffed Red Bell Peppers, with ground turkey or beef

more details here

I hope you may enjoy one (or more) of these recipe suggestions

Do you have a favourite recipe?

Dear reader, a variety of articles, studies and recipe ideas are in this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these 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

Vitamin C an essential nutrient

Vitamins and minerals are nutrients your body needs in small amounts to work properly and stay healthy. Most people should get all the nutrients they need by having a varied and balanced diet, although some people may need to take extra supplements. 

This article looks at:-

"Vitamin C, which is also known as ascorbic acid, and has several important functions.
These include:
helping to protect cells and keeping them healthy
maintaining healthy skin, blood vessels, bones and cartilage
helping with wound healing

Lack of vitamin C can lead to scurvy.

Good sources of vitamin C
Vitamin C is found in a wide variety of fruit and vegetables.

Berries

Blackcurrants
Broccoli
Brussels sprouts
Cantaloupe
Cauliflower
Grapefruit
Kiwi fruit
Leafy greens
Mango
Oranges

Orange Juice
Papaya
Peppers
Pineapple
Potatoes
Tomatoes
Squash

Strawberries
Watermelon

Some examples of foods containing high levels of vitamin C. Image from here

How much vitamin C do I need?

Adults aged 19 to 64 need 40mg of vitamin C a day.

You should be able to get all the vitamin C you need from your daily diet.

Vitamin C cannot be stored in the body, so you need it in your diet every day.

What happens if I take too much vitamin C?
Taking large amounts (more than 1,000mg per day) of vitamin C can cause:
stomach pain
diarrhoea
flatulence

These symptoms should disappear once you stop taking vitamin C supplements.

What does the Department of Health and Social Care advise?
You should be able to get all the vitamin C you need by eating a varied and balanced diet.

If you take vitamin C supplements, do not take too much as this could be harmful.

Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any harm."

The above information taken from article here

The above is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

Related Post
Leafy Green Vegetables, so healthy - read more here

Regular readers will know … there is a variety of articles and recipe ideas 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

Broccoli and Chickpea Frittata

 

Ingredients

Serves Four
175g (Tenderstem)* broccoli, each stem cut in half
2 tbsp olive oil, plus extra for greasing
½ red onion, finely chopped
1 red pepper, finely chopped
1 large clove garlic, finely chopped
½ tsp smoked paprika
½ x 400g can chickpeas, drained and rinsed
2 tbsp finely chopped coriander
7 large eggs, lightly beaten
Sea salt & black pepper

Method

1. Heat the oven to 190ºC/170ºC fan/Gas 5. Lightly grease a ceramic baking dish (approx. 26 x 16 cm) or a 7″ loose bottomed cake tin.
2. Parboil the (Tenderstem) broccoli for 2-3 minutes, drain and set aside.
3. Heat 1½ tbsp of the oil in a large frying pan and sauté the red onion and pepper for 5 minutes until soft. Add the garlic, paprika and chickpeas and cook for a further 2 minutes before adding the coriander.
4. Spread the sauté mixture over the base of the prepared dish or tin. Place the (Tenderstem) broccoli on top in rows or spokes. Season the eggs well with salt and pepper. Pour the beaten eggs over the (Tenderstem) broccoli and bake for approx. 25 minutes or until set.

5. Cut into wedges to serve.

Recipe from here

What is Tenderstem  broccoli?

Tenderstem broccoli is the (perfectly natural) love child of Chinese kale and broccoli, star-crossed lovers of the vegetable world.

What does Tenderstem broccoli taste like?
A bit like broccoli but way better - it has a sweet, nutty flavour, similar to asparagus, all wrapped up in a gorgeous crunch.
What is the nutritional value of Tenderstem broccoli?
Tenderstem broccoli has many nutritional benefits. It's high in folates, plus it's a good source of fibre and protein.

Does it have different names?

Yes, Bimi, broccolini, (and Tenderstem) are trademarked names for the hybrid of Chinese Kale and broccoli.

*This recipe suggestion uses Tenderstem Broccoli but this can be substituted for 'ordinary broccoli florets'. 

Another recipe suggestion you may like is this Vegetable Frittata - see here

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

Happy Sunday

Wishing all readers a Happy Sunday

Find time to relax and enjoy your day.

All the best Jan

Garlic Steak Bite Salad, with a delicious tarragon dressing : Low Carb : Keto

 

It would seem I've had a theme going this week, albeit un-intentional, but the word or should I say herb tarragon has appeared in several recipes and posts!

Summer carrot, tarragon and white bean soup here and also Tarragon, a popular and versatile herb, and some recipe suggestions here. To make it a trio of tarragon themed posts todays recipe suggestion is Garlic Steak Bite Salad, with a tarragon dressing... I hope you like this quick and easy to prepare dish.

Ingredients

Four Servings

6g net carbs per serving
Tarragon dressing
1⁄3 cup / 80ml mayonnaise or vegan mayonnaise
2 tbsp water
½ tbsp dried tarragon
½ tbsp Dijon mustard
1 garlic clove, pressed
Salad
4 cups (8 oz. / 220g) leafy greens
8 oz. / 220g cherry tomatoes
1 (7 oz. / 200g) avocado
6 oz. / 170g cucumber
Garlic steak bites
2 lbs flank steak or ribeye steaks or sirloin steak, cut into 1" (2.5 cm) pieces
2 tbsp ghee or butter
3 garlic cloves, finely chopped
salt and ground black pepper, to taste

Instructions

can be seen here

Additional Tips and Information

What is ghee?
Ghee is clarified butter meaning that the milk protein has been removed. This makes it perfect for frying on high temperatures since it won't burn as easily as butter.
Budget tips
Ask the butcher if they have steak bites you could buy. Some butchers will charge a lot less for steak bites even if the cut is typically more expensive since the pieces are too small to sell as a full steak.
I don't eat red meat
You could replace the meat with any meat of your preference. For example chicken, pork tenderloin, lamb or even fish or shrimps. Just make sure to adjust the cooking methods accordingly.
Want juicer steak bites?
If you choose a less tender cut of meat like flank, you can marinate in advance to tenderize and flavour the meat. A combination of tamari, vinegar, olive oil, garlic powder, dried parsley works very nicely with this dish.

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

Tarragon ... a popular and versatile herb, and some recipe suggestions

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 Bernaise), and goes very well with eggs, cheese and poultry.

Choose the best:
Go for fresh-looking leaves, with no dis-colouration or wilting. French tarragon is considered to be the best - its flavour is more subtle than the coarser Russian tarragon. Dried tarragon is also available. Or, for a ready supply, keep a pot on your windowsill, or grow in your garden or window box.

Prepare it:
Wash, then use whole sprigs or strip the leaves from the stalks and use whole or chopped.

Store it:
Fresh cut tarragon should be wrapped in damp kitchen paper, placed in a perforated bag and stored in the fridge. It will last for around 4-5 days. Dried tarragon should be kept in an airtight container in a cool, dark place - it should last for 4-6 months.

Cook it:
Use to make sauces for fish and poultry. Add to salad dressings; use to flavour butter or white wine vinegar.

Here are some recipes featuring Tarragon you may like to try

 

Chicken Thighs with Mushrooms, Shallots and Tarragon : Low Carb

more details here

Sea Bass with a Tarragon Crust : A Mary Berry Tasty Dish

more details here

Lamb Chops with a Carrot and Tarragon Mash

more details here

Chicken, Avocado, Bacon and Tarragon Salad : LCHF

more details here

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

Lime and Vanilla Cheesecake : Low Carb and Delicious

Recently on her blog Martha was writing about Florida Keys and Key Lime Pie, Yum! It got me thinking about Lime and Vanilla Cheese-Cake, a low carb, delicious treat you may like to try...

Regular readers will know that I've always had a liking for cheese-cake, and there are some very nice recipe idea's around. This particular one is low carb, just 3.3g carbs per serving. You may find that many recipes, which have a digestive biscuit type base can have 25g carbs per serving / slice so quite a difference, especially if you need to watch your blood sugar numbers, or are trying to watch your weight! Do have a look and see what you think, it's always down to personal choice!

Ingredients

Base
100g melted butter
2 cups Almond meal
1 tbsp Almond butter
Filling
4 Eggs plus 1 egg yolk
500g Cream cheese (regular)
200g Coconut cream
1 tbsp Vanilla essence
3 tbsp Natvia (sweetener of your choice)
4 Limes (juiced)

Instructions
1. Mix butter, almond meal and almond butter together and press into a 25cm spring-form tin, line with baking paper. Refrigerate for 1 hour.
2. Beat together all filling ingredients until smooth. Pour over cooled base. Bake for 1 hour at 160 degrees, or until firm to touch and browned on top. Best refrigerated overnight and served at room temperature the next day.

Nutrition
Serves: 10 small
Serving size: 1
Calories: 436
Fat: 42.2
Saturated fat: 20.3g
Carbohydrates: 3.3g
Sodium: 256mg
Protein: 11.4g

See original idea from Julia here
Need help with weight and measurement conversion, this may be helpful see here

A lovely tasting dessert, it fits so well into my LCHF menu plans, I do hope you enjoy it.

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.

For example, Ground Almonds/Almond Meal... it is made slightly different than almond flour. Instead of blanching the almonds to remove the skins, the skins on the almonds are kept on. It’s a little bit coarser than almond flour and still bakes the same. For baked goods, perhaps use a super fine ground almond flour but equally almond meal can perform just as well in most recipes, at a reduced cost.

Almond meal may also be known as ground almonds. You can grind almonds using a blender to make your own almond meal, the power of your blender will dictate how fine your almond meal will become.

A serving (1/4 cup or 28 grams) of the almond meal has the same nutrition of almond flour of nearly 160 calories, 6 grams of carbs and 3 grams of fibre. Only 6 total carbs or 3 net carbs per serving.

You can learn more about low carb flours from Libby at 'Ditch The Carbs' site, she has a very good guide, which you can read here

We bring a variety of recipe ideas to 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

It's Scrabble Day !

Today is the 13th April and that means it's Scrabble Day (yesterday it was Grilled Cheese Sandwich Day and tomorrow is Reach As High As You Can Day). Who knew!

So get the Scrabble Box out and enjoy a game! Do you play, have you ever played?

Scrabble is a word game in which two to four players score points by placing tiles, each bearing a single letter, onto a game board divided into a 15×15 grid of squares. The tiles must form words that, in crossword fashion, read left to right in rows or downward in columns, and be included in a standard dictionary or lexicon.

The name Scrabble is a trademark of Mattel in most of the world, except in the United States and Canada, where it is a trademark of Hasbro. The game is sold in 121 countries and is available in more than 30 languages; approximately 150 million sets have been sold worldwide, and roughly one-third of American and half of British homes have a Scrabble set. There are approximately 4,000 Scrabble clubs around the world.

Details (with further references) from here and here

Of course one important thing to remember when playing Scrabble is to enjoy a cuppa - tea or coffee is good. Some may also like a biscuit to chew on when thinking up words. Word of warning do take care not to spill your drink or leave biscuit crumbs on the Scrabble Board!

Low Carb Chocolate Chip Cookies

only 2 net carbs per cookie biscuit for this low carb version of chocolate chip cookies,

you may like to give this recipe a try, more details here

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