Butternut Squash Soup : The Mary Berry Way

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.

Today, I am sharing her easy butternut squash soup recipe, it is completely dairy-free! It has added red pepper and ginger, and is deliciously smooth. Roasting the squash, rather than boiling it in a pan, really brings out the flavour in the soup.

For this recipe you will need a 3.5–4 litre/6–7 pint deep-sided saucepan.

Ingredients
Serves Eight (adjust to suit)
1.5kg/3lb 5oz peeled and deseeded butternut squash, cut into 3cm/1¼in cubes (see recipe tip below)
1 large onion, roughly chopped
2 medium carrots, peeled and chopped
1 red pepper, deseeded and cut into cubes
4 tbsp olive oil
1 tbsp clear honey (optional)
5cm/2in piece fresh root ginger, peeled and chopped
1.5 litres/2½ pints vegetable stock
salt and freshly ground black pepper

Method

1. Preheat the oven to 200C/180C Fan/Gas 6.
2. Tip the prepared squash into a large, resealable freezer bag with the onion, carrots and red pepper. Add half the oil and salt and pepper and toss everything together until the vegetables are evenly coated. Tip into a large roasting tin and spread out to form a single layer.
3. Roast in the oven for 40–45 minutes, or until tender and tinged brown. Drizzle over the honey, if using, 5 minutes before the end of cooking.
4. Place the large, deep-sided saucepan over a medium heat, add the remaining oil and, when it is hot, add the ginger and fry for a minute. Pour in the stock and bring to the boil, then stir in the roasted vegetables and add salt and pepper.
5. Remove the saucepan from the heat and, using a hand blender, blend the mixture until smooth. Return to the heat to warm through and serve hot.

To Serve

Many may like to serve this soup with a favourite slice of crusty bread, there are some lower carb choices here 

Recipe Tips

 (i) If covered and chilled in the fridge, this butternut squash soup can be made up to 3 days ahead.
(ii) If stored in a freezer-proof bag or container, this soup freezes well for up to 3 months.
(iii) Ready-prepared butternut squash can be bought from supermarkets and makes this soup even quicker to prepare.

Butternut squash is one of the most nutritious and healthiest vegetables you can eat, with a rich array of vitamins, minerals and antioxidants as well as significant amounts of digestive fibre. It not only tastes great, it is also low in calories, yet surprisingly filling.

Dear reader, you will find a variety of articles and recipe ideas within this blog. It is important to note, not all may be suitable for you. If you 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 Draw A Dinosaur Day !

In the U.S. January 30th is National Draw a Dinosaur Day. A day to celebrate the mysticism and magic that surrounds these magnificent animals that once roamed the world eons ago. On this day, kids and adults paint and sketch all types of dinosaurs — cute, scary, jovial, wicked, etc., and have fun while doing so.

HISTORY OF NATIONAL DRAW A DINOSAUR DAY

On a seemingly unassuming day in 2007, a student named Todd Page was attending an anthropology class. To relieve the boredom, he put pen to paper and, out of nowhere, drew a dinosaur. He found it fun and stimulating. He motivated his classmates to sketch dinosaurs too, and they all found it to be fun. He decided to create a day when folks could just let their imaginations run riot by drawing the most mystical creatures that have inhabited our planet.

Todd Page registered the day — January 30 — as National Draw a Dinosaur Day and popularized it through social media. Since then, folks across the United States and Canada draw a dinosaur on the day and share their creations over social media.

It’s no secret that kids love dinosaurs. Ask any kid to do anything connected to dinosaurs, and they are over the moon! Drawing is a constructive way of engaging children. The celebrations on the day are simple — just draw a picture of a dinosaur and post it on various social media platforms. The picture is not essential, but having fun while doing it is! The idea is to motivate people, especially children, to let their imagination flow freely on paper or canvas.

Over the years, kids and adults have sketched their perceptions and visualizations of dinosaurs and shared them online.

So, on January 30, take out your pencils, wax crayons, colour pens, paintbrushes, or even your stylus to draw your very own version of the most mystical creature to have ever walked the Earth.

Above words and more can be seen here

I'm not too good at drawing so my contribution to Dinosaur Day

are these two photographs sharing happy memories from 2019

I didn't get a hole in one but it was a fun day

and I'm sure the dinosaur watching liked my pink trainers 😊

Have a great Sunday

Will you be drawing a dinosaur?

All the best Jan

A tasty way to start the weekend : Eggs, pancetta and avocado

Soft-boiled eggs with pancetta avocado soldiers

Soft, creamy avocado wrapped in crispy pancetta,

perfect for dipping in your morning egg

Ingredients

Serves Two

4 eggs

1 tbsp oil

1 ripe avocado, cut into slices

100g smoked pancetta rashers

Method

1. Bring a large saucepan of salted water to the boil.

Carefully drop the eggs into the water and boil for 5 mins for runny yolks.

2. Meanwhile, heat the oil in a non-stick pan and wrap each avocado slice in pancetta.

Fry for 2-3 mins over a high heat until cooked and crisp.

3. Serve the eggs in egg cups with the pancetta avocado soldiers on the side for dipping.

A gluten free breakfast which per serving is 46g Fat 1g Carb 22g Protein

Recipe idea from here

A start to the day like this could probably take you through to dinner ...

~ sharing some beautiful tulips ~

and wishing you a happy weekend

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

The Hokey Cokey ! No, I said the Keto Roti !

The Hokey Cokey, as it's known in the UK, or Hokey Pokey, as it's called in other countries is a dance with a distinctive accompanying tune and lyric structure. It is well known in English-speaking countries. It originates in a British folk dance, as early as 1826. In the UK, the song and accompanying dance peaked in popularity as a music hall song and novelty dance in the mid-1940s. The song became a chart hit twice in the 1980s. The first UK hit was by the Snowmen, which peaked at UK No. 18 in 1981.

I have many fond memories of doing the Hokey Cokey at dances and family get-togethers and it is always popular with younger family members, as they follow the songs instructions for putting their hands, feet, or whole-self into the circle and 'shake them all about'. 

As the UK looks forward to celebrating the Queens Platinum Jubilee later this year with a whole host of events, street parties and more planned, it could be that families, friends and neighbours will once again enjoy dancing the Hokey Cokey, we shall see, but I hope so 😊 

They may also be enjoying a 'Keto Roti' ... what's that I hear you ask? It's a soft and foldable flatbread perfect for scooping up food. I came across this lovely keto/low carb recipe idea from Libby at 'Ditch The Carbs' site. She says, at only 3g net carbs per serving these low-carb coconut flour roti are soft and foldable, but won't fall apart. (They can also be made with almond flour). The Roti is perfect for breakfast burritos, wraps for lunch, or served on the side of dinner. So good for use with a keto/low carb curry or Mexican recipe. Yum 😋

please see more details about these Roti's here

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

Thursday Three : Low Carb Recipe Suggestions (8)

Here we are with another 'Thursday Three' of lower carb recipe suggestions.

I hope you enjoy these suggestions 😊

Silky Chocolate Mousse

This tofu mousse is super creamy and nicely soft and firm at the same time.

You won't taste the tofu at all. A serving has about 4 g of net carbs and 8 g protein.

The portions may seem a bit small, but this is very filling …

Ingredients

300 g silken tofu

6 tablespoons cocoa powder

2 tablespoons melted coconut oil

1 teaspoon vanilla extract

concentrated liquid sweetener to taste

More details can be seen here

 

Winter Green Beef Casserole

During cooler months, you just cannot beat a warming casserole.

Ingredients

Serves 2 / 3

.450kg casserole steak, diced

1 green pepper

1 leek, trimmed

2 (medium sized) courgettes / zucchini

mushrooms, a handful 4 - 6

salt and black pepper for seasoning

mixed herbs

gravy / stock (of choice) about 3/4 pint (to cover meat etc.)

White cabbage to accompany dish

More details can be seen here

Halloumi Fries

These are low carb and gluten free.

Can be made with either almond flour or coconut flour.

Ingredients

Makes eight fries

8.9 oz. Halloumi

3 Tablespoons Almond Flour

(you could also use coconut flour, but almond flour gives a crispier coating)

1/2 teaspoon Oregano

1/2 teaspoon Thyme

1 tablespoon Paprika

1/4 teaspoon Cayenne pepper

3-4 tablespoons Olive oil

More details can be seen here

I hope you've enjoyed this 'Thursday Three'.

Have you a favourite looking recipe out of these three?

You can also have a look at previous 'Thursday Three' lower carb recipe suggestions using this link here

Dear reader, you will find a variety of 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

Washing the bed linen and a tasty low carb breakfast

Well, you can't say there isn't variety on this blog. Whether it be articles and studies about diabetes and living the low carb lifestyle, to a wide variety of recipe suggestions, and even wildlife photography - there is variety - and they do say 'variety is the spice of life'.

But how about this one?

I don't think you can beat fresh sheets on the bed, and apparently 78% of us say they are more excited to go to bed if they have fresh-smelling sheets.

You may have seen recent reports that "experts have revealed how often you should wash your sheets and you’re probably not cleaning them as often as you should be.

There’s nothing like fresh sheets but we can be lazy when it comes to actually getting around to washing our bed linen.

Experts at the Sleep Foundation have revealed that we should all be washing our bed sheets once a week.

The foundation also revealed that most people only actually wash their bed linen every other week.

In some cases, you should be washing your sheets even more often than once a week.

If you have asthma or allergies, for example, it can be worth washing your sheets more frequently than this to see if this improves your symptoms.

Plus, if you sleep with a pet in your bed, you ought to be cleaning your sheets every three or four days.

If you eat in your bed, go to bed without showering, or sleep naked, you should also clean your sheets more than once a week.

But why is it so important to keep your sheets clean? Well, dirt, dead skin cells, body oils and sweat build up on bed linen over time.

Most importantly, however, dust mites - including their carcasses and faecal matter - can build up in your bed. They’re common in most homes, surviving purely off dead skin cells, and can cause irritation of the skin as well as making allergy symptoms worse -  - so it’s definitely worthwhile to keep your sheets clean and enjoy bedtime to the fullest.
Above words from here

If you have housework or washing planned

you may like to start your day with a

tasty vegetarian low carb/keto Breakfast Casserole,

see more details here

Dear reader, a variety of articles and recipe ideas 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

Harissa-Roasted Cauliflower Steaks : Vegan : Vegetarian

Made from a few simple ingredients, this vegan/vegetarian cauliflower dish can be served as a starter, or with a salad for lunch or a light meal. Making your own harissa is really easy, but if you’re short of time you could use a jar of ready-made harissa instead.

Ingredients

Serves Two
1 cauliflower, sliced into steaks approx. 3–4cm/1¼–1½in thick, young leaves removed and reserved
2 garlic cloves, peeled
2 tbsp harissa paste (see below for recipe or use a jar)
2 tsp olive oil
sea salt flakes, to taste
For the harissa
125ml/4fl oz olive oil
1 tsp chilli flakes
2 tsp ground cumin
½ tsp coriander seeds
2 tsp hot smoked paprika
4 garlic cloves, peeled
1 large chargrilled pepper (from a jar)
To serve
2 heaped tbsp hummus
1 tbsp pine nuts, toasted
harissa, to drizzle

Method
1. To make the harissa, place all the ingredients into a food processor with a pinch of salt and blend, or use a pestle and mortar to grind until smooth.
2. Preheat the oven to 200C/180C Fan/Gas 6.
3. Rub the garlic cloves over the cauliflower steaks, then rub a teaspoon of the harissa you made and a pinch of salt over each steak, ensuring the entire steak is covered. Drizzle 1 teaspoon of the olive oil over a baking tray. Place the cauliflower on the baking tray and bake for 20 minutes. Turn over and bake for another 15 minutes (or 20–23 minutes if you like a slightly crispier texture).
4. Oil another baking tray. Wash the reserved leaves and remove any tough stalks. Put the leaves in a bowl along with 1 teaspoon of harissa and ¼ teaspoon of salt then rub the leaves to coat them in harissa. Place on the baking tray. Bake for 15 minutes, or until crisp.
5. To serve, divide the hummus between two plates and top with the cauliflower steaks. Add the crispy leaves around the plate and finish with a sprinkling of toasted pine nuts and a drizzle of harissa.

Recipe Tip
If you make your own harissa, you will have quite a bit leftover which can be stored in the fridge and used in other recipes.

Each serving provides

12g protein, 18.5g carbohydrates (of which 12g sugars), 14.5g fat (of which 1g saturates), 8g fibre and 1.4g salt.

The above from original idea here

Related post and recipe

Cauliflower Roast - Spiced and Flavourful - see here

You will find a variety of articles and recipe ideas, are 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

Vitamin D - are you getting enough?

~ our two youngest grand-children enjoying some winter sun on the beach ~

"Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy.

A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.

(UK) Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.

People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they're having more than 500ml of infant formula a day) should take a daily supplement throughout the year.

There have been some reports about vitamin D reducing the risk of coronavirus (COVID-19). But there is currently not enough evidence to support taking vitamin D solely to prevent or treat COVID-19.

Good sources of vitamin D
From about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight.

The body creates vitamin D from direct sunlight on the skin when outdoors.

But between October and early March we do not make enough vitamin D from sunlight. Read more about vitamin D and sunlight.

Vitamin D is also found in a small number of foods.

Sources include:
oily fish – such as salmon, sardines, herring and mackerel
red meat
liver
egg yolks
fortified foods – such as some fat spreads and breakfast cereals

Another source of vitamin D is dietary supplements.

In the UK, cows' milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries.

How much vitamin D do I need?
From about late March/early April to the end of September, the majority of people should be able to make all the vitamin D they need from sunlight on their skin.

Children from the age of 1 year and adults need 10 micrograms of vitamin D a day. This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency.

Babies up to the age of 1 year need 8.5 to 10 micrograms of vitamin D a day.

A microgram is 1,000 times smaller than a milligram (mg). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg).

Sometimes the amount of vitamin D is expressed as International Units (IU). 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU.

Should I take a vitamin D supplement?
Advice for adults and children over 4 years old
During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D.

But since it's difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.

Between late March/early April to the end of September, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet.

You may choose not to take a vitamin D supplement during these months.

People at risk of vitamin D deficiency
Some people will not make enough vitamin D from sunlight because they have very little or no sunshine exposure.

The Department of Health and Social Care recommends that adults and children over 4 take a daily supplement containing 10 micrograms of vitamin D throughout the year if they:
are not often outdoors – for example, if they're frail or housebound
are in an institution like a care home
usually wear clothes that cover up most of their skin when outdoors

If you have dark skin – for example you have an African, African-Caribbean or south Asian background – you may also not make enough vitamin D from sunlight.

You should consider taking a daily supplement containing 10 micrograms of vitamin D throughout the year.

Advice for infants and young children
The Department of Health and Social Care recommends that babies from birth to 1 year of age should have a daily supplement containing 8.5 to 10 micrograms of vitamin D throughout the year if they are:
breastfed
formula-fed and are having less than 500ml (about a pint) of infant formula a day, as infant formula is already fortified with vitamin D

Children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D throughout the year.

You can buy vitamin D supplements or vitamin drops containing vitamin D (for under 5s) at most pharmacies and supermarkets.

Women and children who qualify for the Healthy Start scheme can get free supplements containing vitamin D.

What happens if I take too much vitamin D?
Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body (hypercalcaemia). This can weaken the bones and damage the kidneys and the heart.

If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.

Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.

Children aged 1 to 10 years should not have more than 50 micrograms (2,000 IU) a day. Infants under 12 months should not have more than 25 micrograms (1,000 IU) a day.

Some people have medical conditions that mean they may not be able to safely take as much. If in doubt, you should consult your doctor.

If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.

You cannot overdose on vitamin D through exposure to sunlight. But always remember to cover up or protect your skin if you're out in the sun for long periods to reduce the risk of skin damage and skin cancer."

Words above taken from the UK's NHS website here

Related Post

Why you need more Vitamin D in the winter - see 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.

Roast vegetable frittata with mackerel

mackerel, a good source of Vitamin D

see recipe/more details here

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

Have A Happy Sunday

image from here

Wishing all readers a Happy Sunday

Hoping you find time to relax and enjoy your day.

All the best Jan

Don't forget the carrot for its nose !

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

Please note, not all the recipe 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.

Today's post is perhaps something a little different, sparked by conversations with the younger family members ... yes our grandchildren. Like many other children (and perhaps a few adults) they do enjoy it when it snows, and of course "one of the most popular things to do with snow, other than to have a snowball fight is to build a snowman. The tradition has been passed on from generation to generation, alongside tales of snowmen at Christmas. But why do we dress a snowman a certain way and more importantly why a carrot for a nose?"

Sit down, relax and read on ... "Let’s have a look at the history of snowmen and see if we can find out where the tradition began.

Why do we build snowmen?
We all know snowmen are great fun at Christmas but let’s go a little deeper than that. Let us start with a little bit of background into where the tradition originated.
Throughout history, we have associated the seasons and times of the year with personifications. The winter season in Greek Mythology would have been referred to as “Old Man Winter” and across other cultures, there are similar representations. Jack Frost was one of the first personifications of winter that was written about across literature in the late 19th Century. This is believed to be the reason behind the construction of the snowman. The snowman is another form of Old Man Winter and the tradition of building one has been around for hundreds of years. This character of Old Man Winter was said to leave a frosty air in his presence and be a cold and fierce character, much like the harshness that winter brings. Many of these personalities and traits have fed into our representation of snowmen and this is where his sometimes scary and fierce characteristics come from." (Although I prefer ones with a smiley face)

"Why a carrot for a nose?

Using a carrot for a snowman’s nose is a global tradition when it comes to constructing a snowman. It is unsure why this is a common trend and there are many theories that suggest why we automatically use this vegetable. Some of the earliest depictions of snowmen date back as far as the 1300s and they show snowmen with long pointed noses. It could be that the carrot was used to emphasize this feature of snowmen. They were represented as fierce and cold characters, so a pointy nose was a common way of making them appear harsh. 
Much like we associate witches with a hooked or pointed nose, it was important for a snowman to carry these defined characteristics. Other objects have been used throughout history for a snowman’s nose, things such as buttons and coal but the carrot is the most iconic item to use. Traditionally a snowman would have coal for eyes and small pieces of coal to make a mouth. The nose however would have been made from whatever resources were around at the time.

Who was the first snowman with a carrot nose?
The first known snowman character to have a carrot for a nose featured in the German animation “Der Schneemann”, which was created in 1943. In English, “Der Schneemann”, is known as “The Snowman” or “Snowman in July”. This was one of the first representations of a snowman being naïve and that made the audience feel sorry for him.

Throughout history, snowmen were associated with harsh winters and strength, but this was when snowmen started to become adored cartoon characters. This suggests that the tradition originated in Europe and possibly more specifically Germany, as there had not been depictions of a snowman with a carrot nose before this time. Characters that win the hearts of the viewers will then often be represented in their lives, and this could have been the start of the tradition of using a carrot for a nose.

Where do carrots come from?
Another question to help us solve this mystery is looking at where carrots originate. The orange carrots we use on snowmen today were specially cultivated in the Netherlands in the 16th Century. The myth and legend suggest that orange carrots were specifically bred by the Dutch in honour of King William I, also known as William of Orange. Although there is not a large amount of evidence to suggest this story is true, it could have been one of the catalysts for growing orange carrots in Europe. Hence meaning they were widely available and a common vegetable found in the home. This would have meant that alongside coal and a scarf, a carrot became a normal household item to use when building a snowman.

What was used for a snowman’s nose before?
One of the earliest drawings of a snowman is written about in Bob Eckstein’s “The History of the Snowman” [2007]. Eckstein found the drawing in a 15th-century book called “The Book of Hours”, which he found in the Koninklijke Bibliotheek (library) in The Hague, Netherlands. This doodle of a snowman showed a white rounded figure with a pointed nose. It is seen from this drawing that a snowman has a universal shape of being constructed from gathering snow and forming it into circular shapes with a pointed nose. It would have been common to use an icicle for a snowman nose, as they are pointed and seasonal. However, icicles would have likely melted quicker than the snowman itself. Other common items used for snowmen’s noses were buttons, as seen on 1982 animation, The Snowman.

In Conclusion
Snowmen are an important character in creating a winter wonderland and Christmas atmosphere. It is difficult to pinpoint a time in history when snowmen’s noses became carrots, but there are some theories behind it. We choose to decorate them with our household items, and this is different depending on where you are in the world. It could have been that following the release of “Der Schneemann”, people loved the character and wanted to recreate him when building their own snowman. Carrots have also become a widely available and affordable vegetable that is often harvested just before winter. The tradition of using a carrot for a nose has become a global ritual thanks to characters such as Der Schneemann, Jack Frost & Olaf from Disney’s Frozen."

Most words above from original article here

Related Posts

It's Snow-time, let's play! - see here

'Snowy the Snowman' and Summer carrot, tarragon and white bean soup it's vegan, vegetarian, gluten free - see here

Unfortunately the grandchildren will not be building a snowman this weekend, although the weather is cold they have no snow! This photograph of Grandson was taken a few years ago .. happy smiles and happy snow memories ... I do like his smile and his snowman 😊

Of course for those readers in the Southern Hemisphere, building a snowman could well be the last thing you have in mind! 

Many thanks for reading and whatever your weekend plans are, I wish you a good one.

All the best Jan 

Chicken (or Eggplant/Aubergine) Parmesan : Low Carb : Keto

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. The pale flesh has a close texture and a mild flavour that pairs up well with many different ingredients. Never eat raw chicken, and always thoroughly wash your hands, utensils and cutting board as soon as you've cut or handled raw chicken.
Here is a low carb/keto chicken dish you may wish to try:-

Chicken Parmesan

There are many chicken parmesan recipes,

but none is simpler than this four-ingredient chicken parmesan.

Golden brown chicken breasts are slathered in sugar-free marinara,

 topped with a gooey layer of cheese

Ingredients

Two Servings

Chicken Parmesan

1 lb (450g) chicken breasts

(If you are a vegetarian, eggplant/aubergine is a great substitute for chicken)

salt and ground black pepper

1 tbsp olive oil

½ cup (120ml) unsweetened marinara sauce

2 oz. (½ cup) mozzarella cheese, shredded

1½ oz. (½ cup) shredded Parmesan cheese

Serving

2 cups (4 oz.) leafy greens

8 (5 oz.) cherry tomatoes, quartered

Instructions more details here

Related Posts

CHICKEN Dishes - Three Popular Low Carb and Keto Suggestions - see here

Chicken - Low Carb and Keto - Three Delicious Recipe Choices* - see here
(*for those who may not like chicken, this post also includes choices for vegetarian and vegan recipes)

~ and some pretty winter blooms ~

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

Thursday Three : Low Carb Recipe Suggestions (7)

Here we are with another 'Thursday Three' of lower carb recipe suggestions.

I hope you enjoy these suggestions 😊

Lime and Vanilla Cheesecake

A low carb, delicious treat you may like to try.

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 more details here

Crab-stuffed Avocado with a Buttermilk Dressing

This makes a tasty lunch that's ready in just ten minutes.

Ingredients

Serves Two

100g (3 1/2oz) fresh or tinned white crab meat

1 lime, zested and juiced

1 tbsp. finely chopped coriander

1 shallot, finely chopped

handful baby salad leaves

10 cherry tomatoes, halved

2 avocados, halved and stoned

For the dressing

2 tbsp. buttermilk

1 tsp Tabasco

1 tsp mayonnaise

Instructions more details here

Pork With Pepper Kebabs

This recipe is great for barbeques, but can be cooked indoors under the grill.

Ingredients

Serves 4 Adults

480g / 1 lb of diced lean pork

2 green or red peppers

For the Marinade

2 tablespoons of balsamic vinegar

2 tablespoons of olive oil

1 red chilli, trimmed

2 cloves of garlic, peeled and crushed

zest and juice of ½ a lime

1 level teaspoon of paprika

Small bunch flat leaf parsley

Freshly ground black pepper, to taste

Instructions more details here

I hope you've enjoyed this 'Thursday Three'.

Did you spot the theme running through these choices?

Have you a favourite looking recipe out of these three?

They all look good, but I think I will make sure Avocados are on my shopping list 😀

You can also have a look at previous 'Thursday Three' lower carb recipe suggestions using this link here

Dear reader, you will find a variety of 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

Nothing changes. In the name of God go!

Oliver Cromwell: 'In the name of God, go!' speech dismissing Rump Parliament - 1653

20 April 1653, London, England

"It is high time for me to put an end to your sitting in this place,which you have dishonoured by your contempt of all virtue, and defiled by your practice of every vice.

Ye are a factious crew, and enemies to all good government.

Ye are a pack of mercenary wretches, and would like Esau sell your country for a mess of pottage, and like Judas betray your God for a few pieces of money.

Is there a single virtue now remaining amongst you? Is there one vice you do not possess?

Ye have no more religion than my horse. Gold is your God. Which of you have not bartered your conscience for bribes? Is there a man amongst you that has the least care for the good of the Commonwealth?

Ye sordid prostitutes have you not defiled this sacred place, and turned the Lord's temple into a den of thieves, by your immoral principles and wicked practices?

Ye are grown intolerably odious to the whole nation. You were deputed here by the people to get grievances redressed, are yourselves become the greatest grievance.

Your country therefore calls upon me to cleanse this Augean stable, by putting a final period to your iniquitous proceedings in this House; and which by God's help, and the strength he has given me, I am now come to do.

I command ye therefore, upon the peril of your lives, to depart immediately out of this place.

Go, get you out! Make haste! Ye venal slaves be gone! So! Take away that shining bauble there, and lock up the doors.

In the name of God, go!"

History repeats itself. 

Ex-Cabinet minister David Davis said Mr Johnson had failed to take responsibility for the breaches of lockdown in Downing Street, and he had enough of taking the flak for him. 'In the name of God, go!' he said. A visibly shaken Mr Johnson insisted he was not going to resign.

Today in Parliament

Eddie 

Cauliflower and Seed Bread : Lower Carb

I am sharing a recipe from Jessica Sepel, it's for Cauliflower and Seed Bread, made with a low carbers favourite ... cauliflower rice! Why not give it a try this weekend. 😊

Ingredients
2 cups cauliflower rice (see notes)
100 g (1 cup) almond meal
2 tablespoons psyllium husk
2 tablespoons chia seeds
40 g (1⁄4 cup) pepitas, plus 40 g (1⁄4 cup) extra for decorating
1 tablespoon finely chopped rosemary
1 teaspoon of sea salt
1 teaspoon curry powder
2 teaspoons baking powder
2 large eggs, whisked
2 tablespoons cold-pressed extra-virgin olive oil
Method
1. Preheat the oven to 160°C (140°C fan-forced). Line the base and sides of a 20 x 10 cm loaf tin with non-stick baking paper.
2. Place all of the ingredients in a large bowl and mix until well combined and smooth. Transfer the dough to the prepared loaf tin, spreading it out evenly and pressing down firmly to level the surface.
3. Sprinkle the top with the extra pepitas then bake for 55–60 minutes, or until the top is golden and a skewer inserted in the centre of the loaf comes out clean.

4. Allow to cool completely in the tin, then turn out and slice to serve.

Notes

This will keep in an airtight container in the fridge for up to 4 days. To freeze, wrap the slices individually and keep in the freezer for up to 2 months.

To make your own cauliflower rice, you’ll need 1 cauliflower head to get 2 cups of ‘rice’. Simply break the head of cauliflower into florets, place these in a food processor and pulse until the cauliflower resembles fine rice-like grains.

Allergic to almond meal/flour, how about this recipe which uses coconut flour.

For help with weight/measurement conversion see here

~ bringing a little greenery indoors ~

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

All the best Jan

Lowering blood insulin levels could lower your risk of getting COVID-19

"Lowering blood insulin levels could lower your risk of getting COVID-19

Researchers from Osaka University find that SARS-CoV-2 binds to a cell-surface protein whose expression is promoted by high blood insulin levels in older, obese, and diabetic individuals.

Oct 28, 2021●Life Sciences & Medicine

Keeping blood insulin levels within strict, healthy parameters is a daily goal for people with diabetes. But now, researchers from Japan have found that regulating blood insulin levels may even help lower the risk of getting COVID-19.

In a study published this month in Diabetes, researchers from Osaka University have revealed that a protein called GRP78 helps the virus that causes COVID-19 bind to and enter cells. GRP78 is a protein that is found in adipose tissue (i.e., fat). Older, obese, and diabetic people are all more vulnerable to COVID-19 and, while the reasons for this are still not completely clear, the team from Osaka University sheds some light on this issue.

“It was recently suggested that adipose tissue might be a major reservoir for SARS-CoV-2, the virus that causes COVID-19,” says lead author of the study Jihoon Shin. “Because of this, we wanted to investigate whether there is any link between the excess adipose tissue in older, obese, and diabetic patients and their vulnerability to COVID-19.”

To do this, the researchers looked at GRP78, which has recently been suggested to be involved in the interaction of SARS-CoV-2 with human cells. The major method by which SARS-CoV-2 enters human cells is by a spike protein on the viral surface binding to a human cell-surface protein called angiotensin-converting enzyme 2 (ACE2). Shin and colleagues discovered that the spike protein can also directly bind to GRP78, and that the presence of GRP78 increases the binding with ACE2. To get an idea of GRP78’s involvement in COVID-19 vulnerability they investigated how much GRP78 protein is present in tissues from older, obese, and diabetic patients.

“The results were very clear,” explains senior author Iichiro Shimomura. “GRP78 gene expression was highly upregulated in adipose tissue, and was elevated with increasing age, obesity, and diabetes.”

Aging, obesity, and diabetes are known to be associated with increased blood insulin levels. Therefore, the group wondered whether insulin was involved in GRP78 expression. They found that exposing cells to insulin did induce expression of GRP78. Importantly, they discovered that treatment using widely prescribed anti-diabetic drugs that reduce insulin levels successfully reduce expression level of GRP78. They went a step further and showed that exercise and calorie restriction in a mouse-model also worked to reduce GRP78 levels in adipose tissue.

“Our findings suggest that a high blood insulin level is an important risk factor that can predispose older, obese, and diabetic individuals to COVID-19 infection. As such, controlling blood insulin with pharmacological interventions or with environmental interventions, such as exercise, could help lower these patients’ risk,” says Shin.

Given the global impact of the SARS-CoV-2 pandemic, the results from this study provide important insights into how to lower the risk of infection in these vulnerable patients. Reducing GRP78 expression by pharmacological or environmental interventions may improve outcomes in these patients."

More to read here

h/t Marks Daily Apple here 

Related Posts

BMJ Editorial - Endorse low carb for COVID-19 prevention - see here

Nutrition Can Strengthen the Immune System to Fight COVID-19 - see here

Boosting your immune system to fight the coronavirus, what you need to know - see here

~ ~ xx ~ ~ xx ~ ~

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! 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