Salmon wrapped ... with a Dijon mustard and mascarpone sauce

Today I am sharing a low carb/keto recipe by Gino D'Campo who says "are you looking for a delicious salmon recipe with a difference? If you are, you’ve found it! Here’s my wrapped salmon with Dijon mustard & mascarpone sauce for you to enjoy.

For many people, salmon is the king of fish – it has a firm, meaty texture and a beautiful pink colour. It’s really versatile, too – it can be baked, poached, steamed, fried or flaked into stir-fries, pasta or risotto. It’s known as a brain food because of its high Omega 3 content, as well as being rich in vitamin D and minerals. This is a delicious way to get all the family eating fish – creamy, comforting and delicious."

Ingredients
Serves Four

1 Courgette (zucchini), Trimmed
400g, Cut Into 4 Pieces Skinless Salmon Fillet
40g Salted Butter
100ml Hot Vegetable Stock
1 Teaspoon Dijon Mustard
50g (Reduced Fat) Mascarpone Cheese
1 Tablespoon Fresh Dill, Finely Chopped
1/2 Teaspoon Garlic Salt
To Taste Salt
To Taste Freshly Ground Black Pepper

Method

1. Preheat the oven to 200ºC/gas mark 6.
2. Using a potato peeler, slice 8 wide ribbons from the courgette (zucchini) lengthways and set aside.
3. Lightly season each salmon fillet with salt and wrap 2 courgette ribbons around each fillet. Transfer the wrapped salmon to a baking tray measuring about 25 x 35cm and evenly dot the butter over. Transfer to the oven and bake for 18 minutes.
4. Dice the remaining courgette and put into a small saucepan. Add the vegetable stock, Dijon mustard, mascarpone cheese, dill and garlic salt and stir all together. Place the saucepan over a low heat and gently cook for 10 minutes, stirring occasionally with a wooden spoon. Make sure that the sauce doesn’t boil otherwise it will split.
5. Remove the salmon from the oven and arrange on a serving platter. Pour the mascarpone sauce over and around salmon.
6. Season with black pepper and serve immediately with vegetables of your choice.

Gino's Tip
Bake the salmon parcels seam side down to help prevent the parcels unravelling.
Nutrition Per Serving

Fat 26g Carbs 2g Fibre 1g Protein 23g
From an original idea seen here

Happy Eating, Bon Appetit and Mangiare Felice !

Dear reader, this blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, cartoons, music and recipes!

However, not all the food and recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Tips To Keep Your Feet Healthy

Healthy feet are important for feeling good and staying active. So if you neglect your feet, that can lead to unnecessary pain and other foot problems.

Fortunately, it’s easy to keep your feet healthy. Use these tips to keep yourself active and your feet pain-free.

1. Keep your feet clean and dry.

Healthy feet start with good hygiene. Thoroughly clean and scrub your feet with soap and water when you bathe. Afterward, dry them well. Fungal organisms love moisture, so depriving them of any wetness will make it more difficult for them to thrive. “Be sure to dry well between each individual toe.”  “Any excess moisture between the toes can create a great environment for a fungal infection to begin.”

2. Examine your feet for problems.

Perform a foot self-exam once a week when you take a bath or shower. As you’re drying off your feet, take a good look on the soles for any scaling and between your toes for peeling areas. That could signal athlete’s foot. Also look for discolouration of the nails, which could indicate a nail fungus. If you have diabetes, you should inspect your feet every day since diabetes leads to higher risk of foot sores and infections.

3. Cut toenails properly.

Cut nails straight across and avoid trimming too close to the skin or drastically rounding the corners of the nails, which can cause painful, ingrown toenails.

4. Don’t hide “ugly” toenails with polish.

A discoloured, thick, cracked, or crumbling nail could signal a nail fungus. Applying nail polish to an infected nail could make the problem worse.

5. Protect your feet in public areas.

Be sure to wear shower shoes at the gym, in locker rooms, and at public pools. These places tend to be breeding grounds for fungi that can lead to infections.

6. Avoid sharing footgear.

“You can get fungal infections by wearing other people’s shoes, as well as socks worn by another person. Always wear your own footgear to help keep your feet healthy.

7. Head off sweaty feet.

Your feet have sweat glands galore — 250,000 in each foot! Perspiration creates the perfect environment for bacteria to set up shop. Wearing socks that keep feet dry will help your feet stay healthy. “Socks made of synthetic fibres tend to wick away moisture faster than cotton or wool socks.” Also avoid wearing excessively tight pantyhose, which trap moisture.

8. Choose breathable footwear.

To help keep your feet dry and healthy, wear shoes made of leather to allow air to circulate. If you’re prone to excessively sweaty feet, look for shoes made of mesh fabrics for maximum breathability.

9. Wear shoes that fit properly.

Shoes that are too tight can cause long-term foot problems. Shop for shoes at the end of the day to compensate for foot swelling that occurs later in the day, and wear the same type of socks or hosiery you’ll be wearing with the shoes. Choose a broad, rounded shoe with plenty of room for your toes and a wide, stable heel. Avoid pointy shoes, which can cramp your toes and cause ingrown toenails and calluses.

10. Know when to see a doctor.

Don’t attempt to self-treat painful foot woes as it can often make the problem worse. Any pain, redness, swelling, or discolouration that persists should be checked out by a podiatric physician. Usually the problem can be cleared up with prescription medicine or a minor in-office procedure. Allowing a doctor to take a look will help prevent minor problems from becoming major ones.

By following these ten easy tips, you can help keep your feet healthy and pain-free.

Words above, with full links, can be seen here

In the UK a podiatrist (chiropodist) can help you with a variety of foot problems, read more here

It is especially important for diabetics to look after their feet, and you may be interested in reading this post 'Look After Your Feet : Diabetic Foot' find it here

All the best Jan 

Pork - with a creamy mushroom sauce

Pork makes a tasty dish, and is usually reasonably priced. If you've had a busy day you may not want to spend too long in the kitchen cooking dinner, so this recipe suggestion - ready in about 30 minutes - may be just what you are looking for! It uses pork medallion and makes a good alternative to chicken.

Ingredients

Serves One
2 tsp oil
1 very small onion (50g/1¾oz peeled weight), finely chopped
100g/3½oz lean pork medallion, roughly chopped
1 garlic clove, crushed (optional)
100g/3½oz mushrooms, roughly chopped
100ml/3½fl oz chicken stock
3 level tbsp half-fat crème fraîche
1 tbsp chopped fresh chives (optional)
salt and freshly ground black pepper

To Serve
150g/5½oz courgetti (or alternative butternut squash noodles)

Recipe Tip

Courgetti, also known as courgette spaghetti or zoodles, refers to courgette that has been cut into ribbons using a spiralizer, julienne peeler or sharp knife. Offering a similar texture to spaghetti, it provides a healthy alternative to pasta with significantly fewer calories. You can buy courgetti already prepared from most supermarkets, but if you have a spiraliser you can make your own – one large courgette/zucchini (about 175g/6oz) should give you around 150g/5½oz courgetti. If you don’t have a spiraliser, you can use a vegetable peeler to cut thin ribbons, about 3mm thick, from a courgette, then use a sharp knife to slice them into long, thin strips. Sprinkle the courgetti with a little salt and place in a colander for 10 minutes to allow some of the liquid to drain. Either cook the courgetti in a microwave on high for 2 minutes or steam over a pan of boiling water.
Method
1. Heat the oil in small frying pan. Add the onion and cook for 3–4 minutes.
2. Add the pork, garlic (if using) and mushrooms and cook for 2–3 minutes.
3. Pour in the stock, cover with a lid and cook over a low heat for 5–10 minutes, or until the pork is cooked through.
4. Remove from the heat, stir in the crème fraîche and chives, if using, and season to taste.
5. Cook the courgetti in a microwave on high for 2 minutes. Leave to stand for 1 minute.
6. Serve the pork and sauce with the courgetti.

Nutrition Per Serving

29g protein, 8.5g carbohydrate, 18g fat, 3.5g fibre and 0.3g salt.

From original idea here

As regular readers know:

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy.

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

Types of Flour - An Abundance of Choices

I had no idea there were so many different flours until I read a recent article by Michael Joseph, a snippet of which I share here.

 "37 Types of Flour and Their Nutritional Values
For decades, wheat flour was the only kind of flour commonly used. Today, there is an abundance of choices, each with its own characteristics and nutritional properties. This diverse range of available flours is made from whole grains, refined grains, nuts, seeds, legumes, and even roots and tubers.

Acorn Flour

Almond Flour
Amaranth Flour
Arrowroot Flour
Barley Flour
Bread Flour
Brown Rice Flour
Buckwheat Flour
Cassava Flour
Chestnut Flour
Chickpea Flour
Coconut Flour
Cornflour
Cricket Flour
High-Gluten Flour
Kamut Flour
Lupin Flour
Millet Flour
Oat Flour
Pastry Flour
Peanut Flour
Potato Flour
Quinoa Flour
Red Lentil Flour
Rye Flour
Self-Raising Flour
Semolina Flour
Sorghum Flour
Sesame Flour
Soy Flour
Spelt Flour
Sunflower Seed Flour
Tapioca Flour
Teff Flour
Wheat Flour (also known as All Purpose Flour/Plain Flour)
White Rice Flour
Whole Wheat Flour

Which Type of Flour is the Best Choice?
There is no right answer for which type of flour is the “best” choice.
That depends on if one wishes to find a gluten-free flour, a high-protein option, the flour that offers the most fibre, and so on.
However, all flours provide their own unique characteristics and nutritional profiles.
The “best” flour just depends on if those characteristics meet the aim of the person using it."

You can read Michael's full article with research links here

Low Carb Flours
Many 'low carbers' use almond flour and coconut flour, but 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.
More about Low Carb Flours (and Low Carb Cake ideas) can be seen here

Do please share in the comments which type(s) of flour you like to use ...

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

Migraine and Cluster Headaches : Try higher fat keto to prevent them

'Try higher fat keto to prevent migraines and cluster headaches'

Which low-carb diet is right for you — a higher protein version or a higher fat version? The answer depends on your health conditions and your health goals.

Recently, Diet Doctor site has been promoting higher protein, low-carb options to help maximize weight loss, prevent stalls, and improve body composition by reducing body fat.

But some people might want to stick to a low-carb keto diet that focuses on higher fat and moderate protein.

Is that you?

If you suffer from frequent migraines or cluster headaches, for example, you might want to keep eating a traditional higher fat keto diet to keep your headaches at bay.

Diet Doctor site has a guide on ketogenic diets for migraines and cluster headaches which explains, that their causes are not completely known. But it is thought that, like epilepsy, inflammation, chemical imbalance, and brain energy deficits may be at play.

Strong evidence has existed for more than a century that high-fat keto diets can help reduce the frequency and intensity of epileptic seizures.

Recently, keto diets are being researched to see whether they can have similar results with migraines and cluster headaches. Anecdotal evidence is also growing that a high-fat keto diet can reduce headache frequency.

So if headache treatment or neurological improvements are at the top of your health goal list, you may want to read the migraine and cluster headache guide to determine if a low-carb, higher-fat keto approach is right for you.

Words above from article here

Have you any thoughts on the above? Do you, or someone you know, 'suffer' with migraine or cluster headaches. Please share any thoughts or tips you may have in the comments.

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

Honey Roast Chicken : Spring Bank Holiday Recipe

This coming weekend in the UK it's Spring Bank Holiday, sometimes called the late May bank holiday. It's always on the last Monday of May each year, so in 2021, Spring Bank Holiday will fall on Monday, 31st May 2021. With Covid restrictions being eased a little it may just give you the opportunity to meet up with loved ones. If you are lucky enough to do this why not consider spoiling them a little! This honey roast chicken recipe with its tasty seasoning, tender onions and sweet honey takes a classic weekend roast dinner classic to the next level.

Ingredients

Serves 4 - 6
2 large onions
1 large whole chicken (approx. 1.9kg)
60g unsalted butter
2 unwaxed lemons, halved, juiced
4 dried bay leaves
2 ½ tbsp clear honey

Method

1. Preheat the oven to gas 6, 200°C, fan 180°C.
2. Slice the onions and place in a roasting tray.
3. Pat the chicken dry with kitchen paper and rub all over with the butter and season inside and out with salt and pepper. Place on top of the onions and squeeze over the juice from the lemons. Put the lemon halves in the cavity of the chicken, along with the bay leaves.
4. Drizzle the chicken with the honey and roast for 1 hr 10 mins, or until the chicken is cooked through and the juices from the thickest part of the thigh run clear. If browning too quickly, cover with foil.

5. Once cooked, carve and serve with vegetables of your choice.
Note

You can store the cooked, cooled chicken in the juices from the roasting tin to keep moist. Keeps chilled for up to 3 days.

Nutrition Per Serving

Fat 26g Carbohydrate 4.5g Protein 28.6g Fibre 0.1g

From original recipe idea here

I hope you may enjoy this recipe suggestion soon, Chicken's many plus points - its versatility, as well as the ease and speed with which it can be cooked - make it one of the most popular meats around. It has a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

Read more about Chicken here

image from google

You will find a variety of recipe ideas and articles 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

Thank you for the tips !

There are many time saving cleaning tips in magazines, newspapers and on the internet. I saw these two recently and thought they were both good to pass on ...

How to clean your shower quickly

If your shower head is clogged with limescale, wrap it in a plastic bag filled with white vinegar and secure it with a rubber band. Leave it for 30 minutes while you put your feet up and relax, and once the time is up your shower will be looking as good as new.

How to clean your microwave quickly

Cleaning your microwave can seem like a laborious task, meaning it is never at the top of our to do list. However, there is a quick and eco-friendly way to get your microwave sparkling again. Simply place some slices of lemon in a bowl of water and add a toothpick to prevent it from boiling over. Pop the bowl in the microwave and set the time for three to five minutes. This will loosen all the grease and grime and make it super easy to wipe away with a cloth.

Of course after you've done any cleaning or tidying always take time to reward yourself with a cuppa and a slice of low carb cake.

Italian Lemon Cake

recipe details here

You will find a variety of articles and recipe ideas 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

Turkey and Spring Green Stuffed Peppers

These meaty stuffed peppers make a satisfying lunch or dinner option, using lean turkey mince and plenty of fresh spring greens to make a healthy filling. With a little bit of cheese for a golden topping, they are easy to make and sure to become a favourite.

Ingredients

Serves Four
4 Ramiro (pointed sweet) peppers
sunflower oil spray
1 leek, thinly sliced
250g lean turkey mince
2 tsp wholegrain mustard
250ml chicken stock
2 tbsp light soft cheese with garlic and herbs
120g spring greens, sliced
½ lemon, juiced
50g mature Cheddar cheese, grated
handful rocket, to serve (optional)

Method

1. Preheat the oven to gas 7, 220°C, fan 200°C. Halve the peppers lengthways and scrape out the seeds with a teaspoon (discard the seeds). Transfer to a lined baking tray (or two smaller trays). Spray with a little oil, season, then roast for 15 mins.
2. Meanwhile, heat a large frying pan over a medium heat and spray with the oil. Add the leek and cook for 5 mins or until softened. Add the mince and brown, stirring to break up any clumps. Add the mustard and stock and simmer for 2 mins before adding the soft cheese. Stir into the sauce until melted.
3. Add the greens, cook for 5 mins, stirring often, until wilted and the sauce coats the mince. Stir in the lemon juice and season to taste.
4. Pile the filling into the peppers, scatter with the Cheddar, then return to the oven for 20 mins until the cheese is golden. Serve up 2 halves per plate with a handful of rocket.

Each Serving Contains
Fat 8g Carbohydrate 10g Protein 22.5g Fibre 3.9g

From original idea here

Turkey is one of those tasty meats that is positively good for you. It has essential nutrients that are good for the whole family. It contains:

Protein, which nourishes every cell of your body. Protein helps build muscles and bones, so is essential for childhood development. But you may not be aware that it’s also needed to stop muscle wasting, so is crucial as you get older too.

B Vitamins, which help to unlock the energy from foods. Turkey breast is a source of vitamin B6, which helps keep your red blood cells healthy and reduce tiredness and fatigue.
Selenium, which helps keep your hair and nails healthy, it is also needed to keep your immunity topped up, and is also vital as a protection against damage to your cells and tissues.
Phosphorus, is needed for normal growth and development of bones, it also helps to release the energy from food.

Some other recipes you may like

Red Peppers Stuffed With Cod - more details here

Sicilian Baked Red Peppers - more details here

Turkey Bake, with Broccoli and Mushrooms in a creamy sauce - more details here

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

All the best Jan

Relax, it's Sunday

Wishing all readers a Happy Sunday

Find time to relax and enjoy your day.

All the best Jan

Mint ... did you know !

Mint - did you know:

"There are several types of mint, each with its own subtle difference in flavour and appearance. The most popular type is spearmint, with its pointed, serrated leaves and a familiar refreshing flavour. It is commonly used to make mint sauce or jelly and in tea.

Peppermint has longer, darker leaves and a stronger flavour and is popular in sweets and confectionary. Another popular variety is apple mint, which has a subtle, fruit-tinged flavour and is popular in summer drinks.

Availability:
Mint is at its peak from May to September.

Choose the best:
Look for bright green, perky leaves that aren't wilting.

Prepare it:
Pull leaves from stem and run under cold water before shredding or adding whole to dishes. The smaller leaves at the top of the sprig are sweeter and great for garnishing salads and soups with.

Store it:
Store fresh mint in the fridge in a sealed plastic bag for up to 3 days.

Cook it:
Use mint in a variety of dishes including fruit salads, stuffing's, tabbouleh and for Thai dishes including soups and curries."
The above image and information about mint from here

Tomato and mint salad

see recipe here

Do you enjoy the flavour of mint, or adding it to your recipes?

Dear reader, you will find 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

Foods In May !

Take the three letters of M A Y

Share a recipe for each letter!

M is for Mackerel

so tasty in this 

Roast vegetable frittata with mackerel

see recipe details and more here

A is for Asparagus

have you tried

Asparagus Wrapped With Prosciutto

see recipe details and more here

Y is for Yoghurt

Greek yoghurt and lemons, delicious in this

Lemon Yoghurt Cheesecake

see recipe details and more here

Well that's my choices for M A Y

What foods would you have chosen for these three letters?

Do please share your thoughts in the comments below.

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

All the best Jan

Chocolate Layered Dessert : Low Carb Chocolate Lasagne !

Libby at 'Ditch The Carbs' site has recently shown her Low Carb/Keto chocolate 'lasagne' and it looks delicious. An easy to make one-pan chocolate pudding that tastes like Oreo cookies but with wholesome ingredients.

It has four easy layers which include a whipped cream cheese layer, vanilla cheesecake layer, a sugar-free chocolate pudding, and a no-bake cookie crust.

Believe it or not...you get all of this for only 4.5g net grams of carbs.

Yes, a super easy keto chocolate 'lasagne' dessert (no-bake recipe) that the whole family will love.

Made with four easy layers, it's creamy and delicious.

Ingredients

8 servings

4.5 net carbs per serving

Preparation Time 35 minutes

Fridge Time 2 hours (be sure to take this into account)

Chocolate cookie crust
⅘ cups almond meal/flour
⅛ cup cocoa powder unsweetened
1 tbsp granulated sweetener, of choice or more, to your taste
1 oz (32 g) butter melted

Vanilla cheesecake layer
4 ¼ oz (120 g) cream cheese full fat, softened
⅛ cup heavy/double cream
2 ⅛ tbsp granulated sweetener, of choice or more, to your taste
¼ tsp vanilla extract or more, to your taste

Chocolate custard layer
1 oz (32 g) butter
1 cups heavy/double cream
2 ⅛ tbsp granulated sweetener, of choice or more, to your taste
⅙ cup cocoa powder unsweetened
½ tsp vanilla extract or more, to your taste
2 ⅛ egg yolks
¼ tsp xanthan gum

Whipped topping
½ cup heavy/double cream
1 tbsp granulated sweetener, of choice or more, to your taste
½ tsp vanilla extract or more, to your taste

Instructions

and more can be seen here

If you need help with weight/measurement conversion see here

Related Recipe Suggestion

Oreos Cookie Biscuits, a keto / low carb recipe see here

You will find a variety of articles and recipe ideas within 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 your meter.

All the best Jan

When Is An Avocado Bad : Signs That May Tell

When Is An Avocado Bad - Ways To Tell

Marsha McCulloch, MS, RD writes:
"An avocado doesn’t start to ripen until picked from the tree, but the process happens rather quickly afterward. Once ripe, you have a narrow window of time — generally a few days — before the fruit starts to spoil. You may wonder how to determine when an avocado is rotten and no longer good to eat... well here are five signs that an avocado has gone bad.

Overly soft with dented skin
If you gently squeeze an avocado in the palm of your hand and it retains a large indentation where you pressed, the fruit is overripe and likely spoiled.

Blackened skin
Hass, the most common avocado variety, develops blackened skin when overripe and rotten. However, other varieties retain their green colour when overripe.

Dark, stringy flesh
The flesh of a rotten avocado has dark spots and a stringy texture that tastes bad. However, an isolated discoloured area may be due to bruising.

Off flavour or odour
A sour taste or smell, as well as a rancid aroma and chemical flavour, mean that an avocado is spoiled and you should discard it.

Mold
Mold is a clear sign that an avocado is spoiled. You should discard the entire fruit, as the mold can spread through the soft flesh but may not be entirely visible.

Safety of overripe avocados

If they taste fine, you can eat overripe avocados, but be sure to avoid spoiled ones. The more an avocado has deteriorated, the more likely it will be rancid or moldy — both of which could potentially make you sick.

The bottom line
Avocados are rotten if they’re mushy when squeezed, brown or moldy inside, and have developed rancidity or a sour smell. You may be able to salvage part of the fruit if it’s just starting to brown inside and the rest of the fruit looks, smells, and tastes fine. Inspect avocados carefully at the store and monitor them closely at home so you can avoid the need to discard them."

The above words are just a snippet from Marsha's post, please read it in full here

You may also like to read the post 'Reasons To Love Avocados' see it here

If you don't like avocados (and not everyone does) how about these avocado substitutes see here

Dear reader, you will find a variety of articles and recipe ideas within 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 your meter.

All the best Jan

'Washing dishes the easy way : 6 clean-up tips everyone should know' : No dirty dishes day

It's Tuesday already, don't the days go by quickly. We’re now on the 138th day of the year, and have 227 days left! Goodness! Apparently today (May 18th) is No Dirty Dishes Day. I'm not sure where the ideas for these days originate from, if you know do please share in the comments. 

As it's 'No Dirty Dishes Day' it's all about going 24 hours without washing your dirty dishes. Perhaps it's meant to help conserve water, but could you leave your dirty dishes piled up for 24 hours, I know I couldn't.

With dirty dishes in mind I share some tips about, 'Washing dishes the easy way: 6 clean-up tips everyone should know'. So save water and elbow grease with these tips for every kitchen.

Use a dishwasher as often as you can
If you're running the dishwasher a lot, don't fret. It may seem like handwashing dishes after meals and snacks is easier, faster and more conserving way to go, but you'd be surprised.

Let dirty dishes soak
Gross, but effective. After loading the dishwasher, you can let your hand wash items soak rather than spend minutes (and gallons of water) washing them over and over under the running faucet. You can soak them one at a time, or fill the sink a little and let them marinate. You don't need a full sink to soak dishes effectively.

The best way to do this is to lather all your dishes at once. Then, plug the sink and run some hot water over all of them. Turn the faucet back on only when you're ready to rinse everything. Your dishes do need clean water to be sanitary, but soaking them all together in a few centimetres of dishwater isn't a health risk as long as you soap and rinse well at the end.

Organize your sink
If you are going to soak dishes, there should be a method to your madness. It might sound odd, but stacking and nesting dishes inside one another is one way to save water. You'll soak everything without filling each bowl up with its own water.

While you won't want a stack of dishes to sit in your sink for days on end, nesting them is a good way to make the work go faster -- and use less water, too.

For example, the hot soap and water surrounding the forks and small dishes sitting inside a larger bowl will begin dissolving bits of stuck-on food, which will make it that much easier to clean.

Ditch the disposal
In-sink garbage disposals are an easy way to get rid of gunk, but they also require running water in order to operate safely. Try this instead: scrape your food into the trash or a compost receptacle rather than the garbage disposal.

It's faster, and you avoid forgetting which food items should never be put down a disposal, like bones and fruit pits. Scraping food into the trash will keep you from unintentionally harming your sink's disposal system or clogging your drain.

Swap your sponge for a pot scraper
If you hate soaking and scrubbing dishes, you're not alone. A pot scraper could help. It's a reasonably priced, handy piece of plastic that can tackle stuck-on food.  The pot scraper's hard (often silicone) edge and angled surfaces give you more leverage when it comes to taking crud off those pans.

You can also use it as a generalized scraper after meals. Just scrape food off each plate before you put it under the faucet. Do this before the food has a chance to dry onto the plate. The more work you get done before you need to lather and rinse, the better.

Soap and shake
It might not be as fun as it sounds, but this method of washing your dishes could save you some serious cleaning time. Simply add soap and hot water to any containers you're washing, snap on the lids and shake them periodically. Think of it as a handmade dishwasher.

You'll only put water in the containers once, and agitating the soap every so often will get every inch clean -- or at least cleaner than you otherwise would. After getting out most of the peanut butter or oil, stick it in the real dishwasher as you normally would. This only works with items that have a lid, so don't go spinning suds around your kitchen from an empty bowl."

These words and more from article 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, 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

Lemon Cheesecake Cookies / Biscuits : Low Carb / Keto

May I offer you a low carb/keto lemon cheesecake cookie/biscuit. They are soft, buttery and fluffy ... and one may not be enough!

Ingredients

24 servings
1 tbsp chia seeds
2½ tbsp water
½ cup (4 oz./110g) unsalted butter, softened
½ cup (4 oz./120g) cream cheese, softened
½ cup (110g) erythritol (use a little less if you do not like things too sweet)
1 tsp vanilla extract
1 tsp lemon zest
½ tsp baking powder
¼ tsp salt
3 cups (12 oz./325g) almond flour

Instructions

can be seen here

Recipe Tips

Convection oven; if you are cooking in a convection oven, the baking time will be a few minutes less. Keep an eye on the cookies to make sure they don't brown too much on the top.
Storing; these cookies can be stored in the refrigerator for up to 5 days and in the freezer up to 2 months.

Related Low Carb/Keto Recipe Suggestions

Swedish Hazelnut Cookies/Biscuits - more details here
Low Carb Chocolate Chip Cookies - more details here

Oreos Cookie Biscuits, Keto / Low Carb Recipe - more details here

Dear reader, 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

Celery - Healthy Benefits of Adding it to Your Diet

Five Healthy Benefits of Adding Celery to Your Diet

At just 10 calories a stalk, celery’s claim to fame may be that it’s long been considered a low-calorie "diet food." But crispy, crunchy celery actually has a number of health benefits that may surprise you. Here are five reasons you should consider adding celery to your diet, plus a few recipes to make it easy.

1. Celery is a great source of important antioxidants.
Antioxidants protect cells, blood vessels, and organs from oxidative damage.
Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. It’s also a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract, cells, blood vessels, and organs.

2. Celery reduces inflammation.
Chronic inflammation has been linked to many illnesses, including arthritis and osteoporosis. Celery and celery seeds have approximately 25 anti-inflammatory compounds that can offer protection against inflammation in the body.

3. Celery supports digestion.
While its antioxidant and anti-inflammatory nutrients offer protection to the entire digestive tract, celery may offer special benefits to the stomach. Pectin-based polysaccharides in celery, including a compound known as apiuman, have been shown to decrease instances of stomach ulcers, improve the lining of the stomach, and modulate stomach secretions in animal studies. And then there’s the high water content of celery — almost 95% — plus generous amounts of soluble and insoluble fibre. All of those support a healthy digestive tract and keep you regular. One cup of celery sticks has 5 grams of dietary fibre.

4. Celery is rich in vitamins and minerals with a low glycemic index.
You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.

5. Celery has an alkalizing effect.
With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods — not to mention the fact that these minerals are necessary for essential bodily functions.

Tips for Buying and Storing Celery
Sturdy stalks. Look for celery that has sturdy, upright stalks. They should snap easily when you pull them, not bend.
Crisp leaves. Leaves should be crisp and fresh, ranging in colour from pale to bright green. Avoid celery with yellow or brown patches.
Wait to chop. Chop celery just before cooking or serving to maintain nutrients. Even celery that has been chopped and stored for just a few hours will lose nutrients.
Steam it. Steamed celery will retain flavour and almost all of its nutrients.
Eat in five to seven days. Eat fresh celery within five to seven days to enjoy its maximum nutritional benefits.
Eat the leaves. Don’t discard the leaves — that’s where celery has the most calcium, potassium, and vitamin C. But because they don’t store well, consume celery leaves within a day or two of purchase.

In addition to its many health benefits, celery is a versatile veggie. You can eat it raw or cooked, and it makes a great addition to smoothies, stir-fries, soups, and juices.
Words above from article here

We bring a variety of articles and 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

Creamy Paprika Chicken : The Mary Berry Way

I think many will agree that this Mary Berry recipe for a creamy paprika chicken is one that will please. A quick and comforting meal perfect served with young spinach or green beans. You could also add some plain boiled rice or creamy mash, however, the lower carb alternative cauliflower rice is very acceptable.

Ingredients

Serves Four
4 small chicken breasts, without skin or bone
150ml/5¼fl oz double (heavy) cream
For the marinade
1 tbsp Worcestershire sauce
1 tbsp runny honey
1 tbsp paprika
1 tbsp grainy mustard
To serve
young spinach or green beans
boiled rice, cooked or creamy mash (lower carb alternative would be cauliflower rice)

Method
1. Lay the chicken breasts on a clean work surface. Cover with cling film and gently beat with a rolling pin or meat mallet until 1cm (0.75in) thick.
2. Mix the marinade ingredients on a large flat plate then lightly spread each chicken fillet with the mixture and season. Leave to marinate for 10-20 minutes if times allows.
3. Heat a large non-stick frying pan. Add a little oil and gently fry the chicken breasts for just under two minutes each side or until just done. To check for doneness take a thin slice off one side of a breast. If the flesh is white it is cooked. Take care not to overcook.
4. Remove any surplus oil from the pan with kitchen paper, then measure the cream into a jug and mix with the leftover paprika mixture from the plate.
5. Pour the paprika cream into the pan around the chicken. Allow to bubble up and reduce slightly. Serve with young spinach/green beans and plain boiled rice, or creamy mash; although low carbers may prefer to serve cauliflower rice.

From recipe idea here

Mary Berry, is one of the best-known and respected cookery writers and broadcasters in the UK. She describes her cooking style as 'family' - practical, healthy recipes that incorporate lots of fresh ingredients.

'Posh Roasted Vegetables - The Mary Berry Way'

You may have seen this popular vegetarian recipe suggestion from Mary before.

It is a different take on a classic ratatouille with the vegetables arranged prettily in a dish,

and you serve it in slices, see here

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

All the best Jan

Ten Healing Spices To Have In Your Kitchen

James Colquhoun at Food Matters writes, "that food is medicine, but this goes much further than just your main ingredients. What spices you choose to add to your dish can make a world of difference as spices have many powerful healing benefits.

With herbs and spices being the key to healing for thousands of years, which healing spices are best kept close at hand in your kitchen? Here is a list of the top ten healing spices you should have well-stocked at home!

1. Turmeric
Why it’s good for you; Turmeric can help reduce inflammation, reduce the risk of arthritis, Alzheimer’s, and heart disease. One study in healthy middle-aged volunteers showed that taking 80mg of curcumin, a component of turmeric, a day for four weeks reduced markers of inflammation and oxidative stress.
How to eat it; Turmeric highlights teas, juices and smoothies, it is great in a healing nut milk latte, as a dip that you can put on practically anything, and how about in scrambled eggs!

2. Cumin
Why it’s good for you; Cumin is a delicious spice that can help you lose weight and increase your metabolism. It also aids in relieving congestion and indigestion.
How to eat it; You can purchase cumin as a powder, but it's nice to buy cumin seeds whole and grind them in a mortar and pestle. There’s something wonderful about smelling freshly ground cumin and knowing how much good it will do for your body when you consume it. Cumin is a staple in most curries and Indian dishes, but is also great in scrambled eggs and healing teas.

3. Cayenne
Why it’s good for you; Cayenne is yet another powerful spice that has been used medicinally for thousands of years. Made from the cayenne pepper, the key ingredient in this spice, capsaicin, boasts many health benefits. Capsaicin is known to help boost the metabolism, lower blood pressure by relaxing the vessels, and even helps with osteoarthritis.
How to eat it; Though you can purchase capsaicin creams, it’s much easier to add a sprinkle of cayenne to your food to receive the benefits, and because this is such a powerful spice, it doesn’t take much! Just give this Metabolism-Igniting Pumpkin Juice a try - it only takes ¼ tsp of cayenne to make a world of difference.

4. Paprika
Why it’s good for you; Paprika is a pepper-based spice full of antioxidants that helps fight a range of diseases due largely to its ability to fight oxidative stress.
Paprika helps reduce inflammation and may be able to prevent and fight autoimmune conditions and some cancers.
How to eat it; Paprika is most popularly known as a key ingredient in Hungary’s signature dish, the goulash. It's also nice to eat paprika in healthy snacks, and this recipe for Smoked Paprika Rosemary Almonds is not only delicious but makes for a great gift!

5. Garlic
Why it’s good for you; Garlic is an antioxidant, antibiotic, and an aphrodisiac… despite the garlic breath, it can create! Garlic boosts the immune system, helps destroy free radicals and helps prevent heart disease by reducing atherosclerosis or hardening of the arteries, lowering cholesterol and lowering blood pressure.
How to eat it; For the greatest health benefits, after you chop or crush it, leave your garlic to sit for 5 minutes before cooking or eating to allow the health-promoting allicin to form. Garlic can be eaten raw or cooked in a variety of ways including pan-fried in a stir fry, included in your mash potato (or low carb vegetable swap), or roasted and eaten whole.

6. Black Pepper
Why it’s good for you; Not just a great addition to any meal, black pepper has great antidepressant properties as well as being an antioxidant with antimicrobial potential and gastro-protective modules. Additionally, black pepper activates free-radical scavenging and is also thought to be helpful in chemoprevention and controlling the progression of tumour growth. As if that wasn’t enough for this humble table seasoning, black pepper is also attributed to improving cognitive brain function, boosting nutrient absorption, and improving gastrointestinal functionality.
How to eat it; Black pepper is complementary to most savoury dishes, with most recipes suggesting a pinch of this healing spice to finish a dish. It can be incorporated into dips, dressings, salads, snacks, and dinners, preferring freshly ground black peppercorns.

7. Ginger
Why it’s good for you; In Ayurvedic medicine, ginger is known as a ‘natural medicine chest’ because of its time-tested digestion-friendly properties, as well as its ability to improve the absorption of essential nutrients in the body, clearing sinuses and congestion, relieving nausea, and assisting with joint pain due to its anti-inflammatory properties.
How to eat it; Ginger has a multitude of ways to be enjoyed, from tea to juice to baked goods, even pickled meal accompaniments, sweet treats, and in a stir fry, there’s plenty of options to get the health benefits from ginger. Some may like to drink ginger with water or in a juice perhaps a great way to start each day!

8. Cinnamon
Why it’s good for you; Sweet, delicious cinnamon is a spice you can enjoy guilt-free as it is a powerful antioxidant and can have a positive effect on your blood sugar levels, digestion, and immune system, as well as reducing blood cholesterol. When taken in strong doses, cinnamon has been known to reduce the risk of diabetes, cancer, and neurodegenerative diseases.
How to eat it; Cinnamon can be enjoyed with sweet and savoury dishes as well as in hot and cold beverages.

9. Cloves
Why it’s good for you; Cloves are great for curing cold-natured problems that affect the central nervous system as well as aiding digestion through increasing heat in the stomach and liver. Consuming cloves can aid in functions of the throat and speech, and strangely enough, cloves can help reduce hiccups!
How to eat it; For the hiccup cure, warm up a few cloves in a spoonful of butter or ghee and drink it. For other ailments, or to enjoy the strong flavour notes, try adding cloves to smoothies and hot chocolates.

10. Nutmeg
Why it’s good for you; Nutmeg has been used for centuries to alleviate pain, gastrointestinal disorders, heal skin wounds and infections, and it has a great calming effect. It’s also been reported as an aphrodisiac. Caution must be taken when consuming nutmeg, as too much can lead to unpleasant hallucinogenic effects.
How to eat it; You only need a little ground nutmeg as this spice is very flavoursome and its benefits can be found in just a sprinkle. Nutmeg is often used in festive baking and egg-nog drinks, but nutmeg can be used to spice up a number of food and beverages with a sprinkling on your fruits and vegetables."
The above article can be seen in full, with all relevant links here

Do you have any go-to spices for health remedies?

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

Ginger Loaf, enjoy a slice with butter : Low Carb Recipe, so delicious

I know many who like ginger it's such a wonderful warm flavour. So today I'm sharing this Ginger Loaf recipe, by Julia McPhee. She uses a combination of fresh and powdered ginger, you may wish to give it a try. This loaf is great served with butter.

Ingredients
1 1/2 cups Almond meal
½ tsp Baking powder
¼ tsp Baking soda
2 tbsp. Dried ginger (I like a 'gingery' loaf but you may want to reduce this to 1 tbsp. for a milder flavour)
1 tbsp. Ginger (fresh grated)
1 tsp Mixed spice
¼ cup Walnuts, chopped (optional)
100g melted butter or ½ cup mild olive oil
4 Eggs
1 tbsp. vanilla essence
1 tbsp. Natvia (sweetener of your choice)

Instructions
Mix all dry ingredients.
Add beaten eggs, vanilla, oil.
Mix well and pour into a loaf tin.
Bake at 175º C, 350º F, Gas Mark 4 for around 30 minutes until loaf is firm and browned on top.

Nutrition Information
Serves: 10
Serving size: 1
Calories: 217
Fat: 20.7g
Saturated fat: 6.4g
Carbohydrates: 1.4g
Protein: 6.0g

Recipe Notes and Tips

Fresh ginger can be purchased in most supermarkets. Mature ginger has a tough skin that requires peeling. Fresh ginger can be stored in the fridge for up to three weeks if it is left unpeeled. Whenever possible, choose fresh ginger over dried since it is superior in flavour and contains higher levels of the active component gingerol. The root should be fresh looking, firm, smooth and free of mould with no signs of decay or wrinkled skin. If choosing dry ginger, keep it in a tightly sealed container in a cool, dark dry place for no more than six months.
You can find out more about ginger and it's health benefits here

Almond Meal/Low Carb Flours; 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

Help needed converting measurements cups to grams/or oven temperatures etc. then have a look here

I hope you may enjoy a slice of ginger loaf soon, and don't forget to enjoy it with a cuppa … will you prefer coffee or tea?

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

All the best Jan