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Friday 29 July 2022

Compton Acres Garden - delight at every turn

Over the last few weeks, here in the UK, we have experienced very hot weather. In recent days thankfully it has turned a little cooler making getting out and about enjoying walks etc that much more pleasant. Eddie and I decided to take advantage of this and visited Compton Acres Gardens which is in the County of Dorset in the South of England. They are privately owned gardens originally created in the 1920's by Thomas William Simpson, and are regarded as one of the most outstanding constructed in Britain during that period. We last visited these gardens in 2019 and although three years has passed since that visit, once again the several hours we spent there was pure delight at every turn.   



The Italian Garden with the wrestlers of Herculaneum
(photographed on my mobile phone)


Another view of the Italian Garden
(photographed using my mobile phone)


Beautiful plants and wonderful colours could be seen as we walked around.
In this photograph you can just see the sea in the background as we look out to Poole Harbour Bay
(photographed on my mobile phone)


The Japanese Garden, this photograph from here

Compton Acres boasts over 3000 species of plants. With over 10 acres of gardens, it is home to a magnificent collection of trees, shrubs and herbaceous plants. Eddie and I certainly plan to re-visit again. If you'd like to read more about these gardens the website is here

The kiss of the sun for pardon
The song of the birds for mirth
One is nearer Gods heart in a garden
Than anywhere else on earth

All the best Jan

Thursday 28 July 2022

Pillows and Pregnancy


If you should know anyone who is pregnant you may wish to pass on these words which I have taken from Diabetes Diet Blog 

"NICE*: Use pillows to sleep on your side in the last 3 months of pregnancy

Adapted from BMJ 6 Nov 2021 NICE: Routine antenatal care for women and their babies.

Although the evidence base is small, evidence suggests that after 28 weeks of pregnancy, women who fall asleep on their backs, have an increased risk of having a baby born small for gestational age or even stillbirth.

They suggest that women use pillows to alter their position in bed so that lying on their side is easier.

This was the main new bit of information from this updated review which is important for women to know. The last review was published in 2008.

Women don’t need to go via their GP to access antenatal care. They can self refer, make an appointment with a midwife, any other appropriate health care professional, or via school nurses, community centre or refugee hostel. At a midwife led booking appointment she will be given information on all the things she can modify, by doing or not doing things to improve her chances of having a healthy baby. Partner involvement is considered to be helpful at all stages of pregnancy and delivery.

They also state that if a woman has vaginal bleeding after 13 weeks of pregnancy, she should be referred to hospital. (This normally happens and is not new advice).

Rates of maternal mortality and stillbirth are highest among women and babies from deprived areas, and higher among black, mixed ethnicity and Asian women compared with white women.

Routine ultrasound scanning is not recommended in low risk singleton pregnancies during the third trimester."
Words above from Diabetes Diet Blog here

* (NICE) is The National Institute for Health and Care Excellence (NICE), an executive non-departmental public body of the Department of Health and Social Care in England that publishes guidelines in four areas, read more about it here

You may also be interested in reading the post 
Having trouble sleeping - a new pillow may help - read it here


Please note that articles are 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.

... and just a reminder to keep checking your spam folder as many bloggers are still finding comments are going incorrectly into spam even after moderation - read more here

All the best Jan

Wednesday 27 July 2022

Feta and Salad, such a great taste combination

Feta is made from sheep or goat’s milk. It is good for your bones since it’s high in calcium, protein and phosphorous. In fact, it contains more calcium than most other cheeses, and you can read more about it here

Feta can be used in all kinds of dishes but here I share two salad recipes that you may wish to try ... Bon Appetit 😋 


Chicken, asparagus and feta salad
a salad full of flavour and contrasting textures

Ingredients
Serves Four
Chicken salad
1 lb green asparagus
1 tbsp butter
1 lb cooked chicken breast
3½ oz. sugar snap peas, strings removed
7 oz. (1 1⁄3 cups) feta cheese, crumbled
2 (1 oz.) scallions (spring onions), white and green parts, sliced
1 tsp lemon zest
1 tbsp lemon juice
¼ cup (1¼ oz.) hazelnuts, roughly chopped
Dressing
½ cup (3 oz.) Greek yogurt (4% fat)
¼ cup mayonnaise
1 tsp lemon zest
1 tbsp lemon juice
1 tsp Dijon mustard
½ tsp salt
¼ tsp ground black pepper
To serve
4 cups (5 oz.) lettuce
Instructions
can be seen here



Horiatiki / Villager's Salad
Horiatiki means villager in Greek, so this dish simply means villager’s salad.

Ingredients
Serves Four
125 g Greek feta
2 green peppers
1 cucumber
1 small red onion
5 ripe tomatoes
1 handful of Kalamata olives
1 teaspoon dried oregano
3-4 tablespoons extra virgin olive oil
3-4 tablespoons red wine vinegar
Instructions
more details can be seen here

You will find 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team

All the best Jan

Tuesday 26 July 2022

Protein - some facts

"1. Protein is a macronutrient – macronutrients (sometimes called ‘macros’) are the nutrients we need in relatively larger amounts that provide us with calories. Macronutrients include protein, carbohydrates and fat. Protein provides 4kcal per gram.

2. We need protein to help the body grow and repair itself.

3. Amino acids are the building blocks of protein. When we digest proteins, they are broken down to amino acids, which the body uses to make new proteins. Some can be produced by the human body whereas others we can only get from the diet. These are known as essential amino acids.

4. Proteins are found in every cell of the body and are needed for many of the important functions that make our body work properly. They are important for helping children’s bones to grow and to keep our bones and muscles healthy throughout our lives.

5. In the UK, on average, we are eating enough protein, for example the recommended amount for adult women is 45g of protein per day (based having 0.75g protein per kg bodyweight for a woman weighing 60kg) and, on average, women are consuming about 67g of protein per day.

6. Protein is found in a wide range of different foods. We can divide food sources of protein into two groups: animal protein sources such as meat, dairy, fish and eggs and plant protein sources such as beans, lentils, nuts and seeds. These are both included in healthy eating guidelines like the UK’s Eatwell Guide.

7. It is a good idea to get protein from a variety of foods and the Government recommend we eat more pulses like beans, lentils, chickpeas that are naturally low in fat and high in fibre.

8. A common misconception is that those who do not eat any meat or fish will not get enough protein. However, studies show that vegans and vegetarians typically do get enough protein from their diet.

9. There is a lot of interest in protein supplements in sports and exercise. For most active people, protein supplements are not needed, and it is better if a variety of foods containing protein are consumed as part of meals or snacks and spread throughout the day. However, there may be situations when a protein supplement is convenient, for example for athletes who are travelling to compete."


Above words and image from article on 'quick facts on protein' which can be seen here

Please note that articles are 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.

A variety of articles, studies 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

Monday 25 July 2022

We bought celeriac, a lovely low carb vegetable

Do you like celeriac? It's that strange knobbly looking vegetable which has a subtle, celery-like flavour, with nutty overtones. It's a low carbers favourite, and works well as a mash. With slightly cooler temperatures forecast for this week I think Mustard and Sage Chicken with Celeriac Mash may be on the menu plans.


Swapping potatoes for celeriac lowers the carbohydrates in this lovely mid-week dinner suggestion ... ready in under half an hour and tastes great!

Ingredients
Serves Three
1 celeriac, peeled and cut into chunks
3 chicken breasts, skinless
1 tbsp. English mustard powder
2 tsp olive oil
2 garlic cloves, crushed
8 sage leaves, chopped
100g low-fat crème fraîche, plus 2 tbsp. for the mash
1 chicken stock cube
2 tbsp. wholegrain mustard
To Serve
275g cooked green veg, such as thin-stemmed broccoli, peas or Savoy cabbage,

Method
1. Put the celeriac in a bowl, add a splash of water and cover with cling film. Pierce the cling film and microwave on High for 10 minutes or until really tender.
2. Meanwhile, put the chicken breasts between 2 sheets of cling film and lightly bash with rolling pin until they are an even thickness. Dust with the mustard powder. Heat the oil in a large frying pan, add the chicken breasts and brown on both sides. Add the garlic and sage to the pan, stirring in the gaps between the chicken, for 30 secs. to 1 minute, then crumble in the stock cube. Pour in 100ml hot water and add 100g crème fraîche. Stir the sauce around the chicken, then cover the pan with a lid and cook over a medium heat for 8 minutes or until the chicken is cooked through. Stir through the mustard and season with plenty of black pepper.
3. While the chicken cooks, drain any liquid from the celeriac, season, add the remaining 2 tbsp. crème fraîche and mash (or blitz to a purée in a food processor). Serve with the chicken and some green veg.

From an original recipe here
Please note this recipe works well with chicken thighs instead of chicken breasts, and also some readers may prefer to use 75g full fat crème fraîche instead of the low fat type ...

You will find 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team

All the best Jan

Sunday 24 July 2022

Pink Hat, Popsicles and Pretty Flowers

Well the weather here in the UK has been so warm and sunny
sun hats are definitely handy
image from here


Also handy to have around are these
White Chocolate Raspberry Lollies (Popsicles), they are low carb and dairy free


These low-carb white chocolate raspberry Popsicles / lollies can be a great way to cool off on a hot summer day, or simply just to enjoy on a slightly cooler day.

The creamy rich white chocolate is balanced with a pop of raspberry. It’s hard to believe they are low-carb and dairy free. The recipe uses coconut milk as its base - it adds healthy fats and loads of creaminess to the recipe - but don’t worry if you don’t like the taste of coconut. These treats taste purely of white chocolate and raspberries. No coconut flavour here!

In this recipe the popsicle/lolly mold used makes 10 3-ounce pops/lollies, but you may need to adjust the recipe to fit the mold you use... and please don’t worry if you have any mixture left over after your molds are filled ... just pour it into a dessert dish, cover and refrigerate, and in three or four hours, it turns into a delicious mousse!

Ingredients
1 envelope un-flavoured gelatine
½ cup unsweetened milk of choice (e.g. almond milk or coconut milk from a carton)
1 can organic coconut milk
4 ounces (organic) cocoa butter, food grade, finely chopped
3 Tablespoons Stevia Erythritol Mix
1 large egg
1 cup (organic) raspberries - frozen work fine
2 teaspoons vanilla
Instructions
Can be found here

If you need help with measurement conversions, please see here


well the post title is pink hat, popsicles and pretty flowers
so here are the pretty flowers 😊

~ wishing all readers a happy Sunday ~

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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team

All the best Jan

Saturday 23 July 2022

Summer Days of Fun Ahead !


from building sandcastles


to helping make
A Fun Lady Bird / Bug Caprese Salad
see recipe suggestion here


and enjoying an ice cream or two
an older photograph taken in 2020

I'm sure all of our five grandchildren will have a wonderful summer break from school,
and we are hoping to see them all soon

In the meantime I thought this a happy fun summer photograph I saw on google

~ enjoy your weekend ~
All the best Jan

Friday 22 July 2022

Five Facts For Friday ... and some low carb ice-cream !

Even during the current hot weather the UK has been experiencing the days have passed by very quickly. Eddie and I have spent a quiet week doing our best to stay cool and hydrated. Sitting in the shade reading a favourite book has been very enjoyable, so too have the salads ... simply perfect for warmer days.

Today I'm sharing five random facts do/did you know any of these?

It takes an average person 7 minutes to fall asleep.

People spend an average 22 years of their life asleep.

A 12-year-old girl from Ethiopia was kidnapped by four men on her way from school. A week later the whole group was accosted by three lions who chased the men away and stayed with the girl without harming her, only leaving when the police arrived, looking for her.

A now teenage boy called Ben Underwood lost his sight to cancer when he was 3 years old. He learned to use echolocation (orientation in space by sound that e.g. bats use) in order to sense his surroundings. Today he can play table soccer, basketball, he does karate, roller blades, enjoys pillow fights and much more.

It takes 42 facial muscles to frown but only 17 muscles to smile.

... and I'm smiling now at the thought of some lovely low carb ice-cream, how about you? Why not treat, the whole family to this fresh and creamy low carb/keto dessert. Summery home-made ice cream, bursting with luscious citrus flavour, and it's sugar free too!


Ingredients
Six Servings
3g carbs per serving
1 lemon, zest and juice
3 eggs
1⁄3 cup / 75ml / 50g erythritol (sweetener)
1¾ cups / 425ml heavy (double) whipping cream
¼ tsp yellow food colouring (optional)
read more details here

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

All the best Jan

Wednesday 20 July 2022

'Keto diet improves mental illness'

Sharing a recent article from Diet Doctor Site

"A new study found that a ketogenic diet can significantly improve the symptoms of serious mental illness, such as major depression, bipolar disorder, and schizophrenia.

These significant improvements came among hospitalized patients with long-term mental illness who previously had not responded to conventional therapies.

The study found the keto diet in psychiatric patients was safe, well tolerated, and associated with significant and substantial improvements in depression and psychosis symptoms, and in multiple markers of metabolic health.

“More evidence continues to accumulate showing the potential use of ketogenic diets in various mental health conditions. It’s time to take this seriously,” said Dr. Bret Scher, medical director of Diet Doctor, in this DDNewsvideo.

The study was conducted by French psychiatrist Dr. Albert Danan with support from US psychiatrist Dr. Georgia Ede, low carb expert Dr. Eric Westman, and health researcher Laura Saslow, PhD. Drs. Ede and Westman are frequent contributors to Diet Doctor.

Published in the July 2022 issue of Frontiers of Psychiatry, the study notes that globally, an estimated 85 million people suffer from serious, persistent bipolar mood and psychotic illnesses and at least 280 million are thought to have persistent depression. But even with modern professional care, “improvement eludes many and remission is rare.”

Frontiers in Psychiatry: The ketogenic diet for refractory mental Illness: a retrospective analysis of 31 inpatients

Dr. Danan decided to do the study after one of his own family members experienced significant improvements in seizures and autism symptoms within three weeks of starting a ketogenic diet. He wondered if the diet might help some of his treatment-resistant psychiatric patients, some of whom he had been seeing for more than 30 years. He found 31 patients who were keen to try the diet in a hospital setting.

Between May 2019 and April 2020, 31 adults with severe, persistent mental illness (major depressive disorder, bipolar disorder, and schizoaffective disorder), whose symptoms were poorly controlled despite intensive psychiatric management, were admitted to a psychiatric hospital in Toulouse, France.

They were fed a ketogenic diet with a maximum of 20 grams of carbs per day. The diet consisted of 5% of calories from carbs, 15% to 20% from protein, and 75% to 80% from fat. The patients also received conventional inpatient care.

Three of the patients tried the diet for fewer than 14 days, then stopped. They found the diet too restrictive or had an aversion to eating high amounts of fat. The other 28 continued with the diet and were followed up to a maximum of 286 days. Some decided to continue the diet even after being discharged from the hospital.

While there was no control group, since most of the patients had been hospitalized for their condition before, each one served as his or her own control. The results were impressive:
  • 100% had symptoms improve
  • 96% lost weight
  • 63% were discharged on fewer medications
  • 43% achieved clinical remission
The authors concluded that the diet was well-tolerated, easy to administer, and associated with substantial and statistically significant improvements in symptoms not observed during previous hospitalizations.

“Given that the interventions implemented during this hospitalization differed only in the addition of the ketogenic diet to usual care, we believe it is likely that the diet contributed considerably to these unprecedented mental health improvements,” the authors note.

Dr. Scher stressed that while more studies are needed, the ketogenic diet could play an important role in the treatment of mental illness, especially if patients are given effective support and coaching to do the diet.

“We should be looking at this more, we should be talking about this more, we should be promoting this more and we should be studying this more!” said Dr. Scher.

He added, however: “I’m pretty optimistic about the future of ketogenic diets as part of the treatment modality for mental health conditions because the evidence keeps growing.”

You can see Dr. Scher’s recent podcast about keto diets and bipolar disorder here.

You can read the words above and more from article here

Related Post
Low Carb and Mental Health, the food-mood connection read it here


Please note that articles are 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.

... and just a reminder to keep checking your spam folder as many bloggers are still finding comments are going incorrectly into spam even after moderation - read more here

All the best Jan

Tuesday 19 July 2022

Happy Tuesday, and you are invited to lunch !

Hello and Happy Tuesday
I thought I would invite you to lunch (virtually speaking of course)
I hope you may enjoy one of these ...


Coconut Camembert
enjoyable as a light lunch, or starter.

Ingredients
Serves 2
½ Camembert cheese,
1 egg, beaten,
2 tbsp. fine desiccated coconut,
olive oil for frying,
30g baby spinach,
5 cherry tomatoes,
10 slices cucumber,
40g berries of your choice,
balsamic vinegar, to serve

Method
1. Cut the cheese into 4 wedges; dip each wedge in beaten egg and then coconut to coat.

2. Heat the oil in a small pan and cook wedges for 30-60 seconds each side until golden brown.

3. Make a salad by tossing together the spinach, tomatoes, cucumber and berries
and serve cheese wedges on top, drizzled with vinegar.
from an original idea here

 ~ you may prefer ~


Summer Pistou from Provençe

Ingredients
Serves Four
1 tbsp. oil
2 leeks, finely sliced
1 large courgette (zucchini), finely diced
1 ltr. vegetable stock (made from scratch or with reduced-salt bouillon)
400g can cannellini or haricot beans, drained
200g green beans, chopped
3 tomatoes, chopped
40g freshly grated
basil (small pack or handful)
3 garlic cloves, finely chopped
for a bit more 'zing' - add a little lime juice or chilli - optional
Recipe instructions are here

~ and some summer flowers ~
they always brighten the day


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

All the best Jan

Monday 18 July 2022

Blackberries, a favourite low carb fruit, two recipe suggestions

Blackberries
These sharp yet sweet fruits are at their best in late summer, although many shops/supermarkets have some already. In British folklore, it was believed to be unlucky to pick wild blackberries after Michaelmas, on 29 September – so make the most of them while you can! They’re best stored unwashed, on a layer of kitchen paper in the fridge to prevent them crushing each other.

~ You may like to try these recipes ~
 
Blackberry Cobbler/Crumble
a lovely low carb recipe


How about this low carb alternative to blackberry cobbler/crumble! Not only is it low carb, it's gluten free and sugar free too … plus it's quick and easy to make. I'm sure you will enjoy it … served with thick double (heavy) cream … or clotted cream, it makes a pleasing dessert.

Ingredients
Serves Four
5g carbs per serving
10 oz. (275g) fresh blackberries
2 tbsp. lime juice
1 tsp arrowroot powder (optional)
½ cup (60g) almond flour
¼ cup (30g) coconut flour
2 tbsp. erythritol
1 egg
3 oz. (75g) butter
To Serve
1 cup (225ml) heavy (double) whipping cream (optional)
Tip
Chopped walnuts or pecans can be mixed into the topping to add a nutty crunch to the cobbler.
Recipe Instructions
Can be seen here



Grilled Chicken & Blackberry Salad
so delicious, a lovely mix of flavours


Ingredients 
(makes 2 servings)
2 large chicken breasts, skinless (400g / 14.1 oz)
juice from ½ lemon
1 tsp thyme, fresh (or ½ tsp dried)
¼ cup extra virgin olive oil
2 small heads lettuce, for example little gem (200g / 7.1 oz)
½ cup artichoke hearts, canned
¼ cup Kalamata (or other black) olives (30g / 1.1 oz)
¼ cup green olives (30g / 1.1 oz)
1 cup blackberries, fresh (150g / 5.1 oz)
1 tbsp blackberry vinegar or any other fruit vinegar,
¼ tsp salt or more to taste
Recipe Instructions
Can be seen here

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, we hope something for everyone to read and enjoy ... but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

... and just a reminder to keep checking your spam folder as many bloggers are still finding comments are going incorrectly into spam - read more here

All the best Jan

Saturday 16 July 2022

Friday Folklore on a Saturday !

I'd actually meant to post this yesterday (Friday), hence I added three words to my original post title, which is now 'Friday Folklore on a Saturday' 😊

If you are on your summer holiday or have children/grandchildren who may soon be breaking up from school, you are probably hoping for a bit of sun. But what if it rained non-stop for 40 days?

Well, yesterday Friday 15 July was St Swithin's Day. This day takes place each year, and according to traditional folklore, whatever the weather is like on St Swithin's Day - whether rain or sunshine - it will continue for the next 40 days and 40 nights.

But where does this legend come from and is there any truth to it?

What is the story of St Swithin?
The old poem goes like this...

"St Swithin's Day, if it does rain
Full forty days, it will remain
St Swithin's Day, if it be fair
For forty days, t'will rain no more"


Swithin was a man born in or around the year 800. He became Bishop of Winchester. Unlike other religious figures, he asked not to be buried in a prominent place within Winchester Cathedral, but outside in a simple tomb "where the sweet rain of heaven may fall upon my grave". The legend says after his remains were moved inside there was a great storm and it rained for many weeks after.

Is there any truth to the folklore?
According to the old saying, if it rains on St Swithin's Day it will rain for the next 40 days. If St Swithin's Day is dry, the next 40 days will also be dry.

No one takes the prediction literally - in fact, few take it seriously! - and there is definitely no statistical evidence to support the claim.

Weather experts say that since records began in 1861, there has never been a record of 40 dry or 40 wet days in a row following St Swithin's Day.

So while we might not like 40 days of rain and 40 days of sun sounds fun, neither is likely to happen!
most words above from original article here

... well, here in the UK we have been experiencing very hot weather, with a red extreme heat warning given and I think many of us would be delighted to see some rain.

Salads are definitely on our menu plans.
~ this Vittoria tomato tricolore salad is perfect for summer days ~
see the recipe here


What's the weather like where you live?
Will you be enjoying a salad, or is your weather more suited to a stew or casserole?

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

Friday 15 July 2022

Aubergine / Eggplant and Mozzarella Bake : A Simple Vegetarian Dish

Today I am sharing this lower cost simple vegetarian bake recipe which is made using mozzarella and aubergine/eggplant. The original recipe is from Antonio Carluccio who was a leading authority on Italian cooking and the author of many cookery books. Antonio was awarded an OBE and was also given the Commendatore award by the Italian government for his contribution to Italian food. 


Ingredients
Serves Four
3 tbsp olive oil
1 onion, finely chopped
3 garlic cloves, crushed
2 x 400g/14oz tins chopped tomatoes
salt and pepper
2 medium to large aubergines/eggplants
1 ball mozzarella, drained and torn into pieces
Method
1. Preheat the oven to 200C/400F/Gas 6.
2. Heat a saucepan over a medium heat. Add one tablespoon of the olive oil and, once hot, add the onion and a pinch of salt. Fry the onion for 4-5 minutes, or until softened. Add the garlic and continue to cook for two minutes.
3. Pour in the tomatoes and mix well, breaking up any larger bits with the back of your spoon. Season with a pinch of salt and pepper and bring to a simmer. Reduce the heat and simmer gently for 20-30 minutes, or until the tomato sauce is thickened and flavoursome.
4. Meanwhile slice the aubergines lengthways into slices 5mm/¼in thick. Brush the aubergine slices with olive oil and season well with salt and pepper on both sides. Heat a griddle pan until smoking hot and then griddle in batches for 2-3 minutes on each side, or until all the slices are golden brown. Alternatively, heat the grill to high, place half of the aubergine slices on a baking tray and grill for 3-4 minutes on each side. Continue with the rest of the slices until they are all golden-brown. Remove and leave to one side once cooked.
5. Add a spoonful of tomato sauce to the bottom of a medium sized ovenproof baking dish (about 28x22cm/11x8½in)and spread evenly. Top with a third of the aubergine slices.
6. Follow with a third of the remaining tomato sauce and top with a third of the mozzarella. Repeat the process for another two layers finishing with tomato sauce and the mozzarella. Place into the preheated oven and bake for 25-30 minutes, or until the dish is bubbling and the mozzarella melted and golden-brown on top.
Simply serve with crusty bread, or one of these lower carb breads, details are here

Aubergines/Eggplants are full of vitamins, minerals and dietary fibre, they are a great choice for bakes, salads, stews and beyond. Read more here


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

... and just a reminder to keep checking your spam folder as many bloggers are still finding comments are going incorrectly into spam - read more here

All the best Jan

Tuesday 12 July 2022

Crustless Vegetable Tart : It's Delicious

Blogging friend Lorrie recently posted this lovely recipe, it's delicious and definitely one to share 😊

"Now is the time of year when gardens begin to burst with fresh vegetables. This quiche could be made in a crust, but it's equally good crustless. It's easy to put together ahead of time and keep in the fridge for several hours just before baking. Add a salad to make a light summer meal.

Crustless Vegetable Tart
Ingredients
1-2 medium zucchini (courgettes), about 1 1/2 inches in diameter
1 medium onion, quartered and sliced
1 large ripe tomato, chopped (about 1/2 inch pieces), OR use
12-15 cherry tomatoes, halved
2-3 Tablespoons olive oil
113 grams goat cheese
4 eggs
1 cup light cream (I used 1/2 cup 18% cream, plus 1/2 cup milk)
Salt and pepper
a few leaves of fresh basil"
(Words and picture above are Lorries)

I hope you may enjoy a slice of Lorries delicious crustless tart
Her recipe instructions 
can be seen here

sharing a pretty photograph of larkspur, July's official birth flower.

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

... and just a reminder to keep checking your spam folder as many bloggers are still finding comments are going incorrectly into spam - read more here

All the best Jan

Monday 11 July 2022

Tips : How To Eat Well On A Budget

I think all readers would be in agreement that prices are going up and up, no matter which country or continent you live! So with that in mind I am sharing snippets from an article by Michael Joseph at Nutrition Advance site who writes:

"It is sadly a fact of life that food can be expensive, and food is a basic need that we all have to budget for.

However, there can be significant differences in the prices of food.

This article looks at how to eat well on a budget, regardless of dietary preference.

As part of this, there are some budget-friendly buying tips and a list of relatively cheap yet nutritious foods.


Budget-Friendly Buying Tips
Here are some general tips to help make shopping on a budget easier.

1) Visit Larger Supermarkets/Grocery Stores
Large grocery stores and supermarkets tend to have better deals on common foods.

2) Don’t Shop On An Empty Stomach
People tend to make better food choices when they are not shopping on an empty stomach.

3) Consider Canned and Frozen Foods
Canned and frozen foods can sometimes be a more affordable way to fit nutrient-rich food into the diet.

4) Consider Like-For-Like (But Cheaper) Alternatives
Some foods provide a nutritionally similar yet cheaper option to commonly desired foods.

5) Buying In Bulk = More For Less
Buying food in greater volume tends to provide a better price gram-for-gram.

6) Visit Food Stores Near Closing Time
Bargains can be found in aisles selling fresh grocery products toward store closing times.

7) Make a Shopping List – and Stick To It
Using a shopping list makes it a bit easier to stay on budget by buying only the necessary items.

8) Prepare a Homemade Lunch
Taking a homemade lunch to work/school can cut down the food budget, and you can choose precisely what you want to eat too.

9) Don’t Worry About Buying Expensive ‘Organic’ Foods
Buying organic food isn’t necessary, particularly if trying to consume nutrient-rich foods on a tight budget.

10) Use a Food Waste App To Rescue Short-Dated Food
Using a food waste app allows people to “rescue” perfectly good food – it just needs eating quickly.

A List of Cheap Yet Nutritious Foods
This section lists foods that provide a range of nutrients yet are often available for an affordable price."


Michael lists a lot of foods in this section, from apples, to eggs, to liver, to tea and lots more, please see link at end of post. 

"Final Thoughts
The expense of food can make some of us turn to cheaper, lesser healthy options.

However, as this article shows, there are several things we can do to help us eat well on a budget. These include little tips like shopping lists, visiting stores near closing time, and using food waste apps.

We can also eat better for cheaper by focusing on more affordable alternatives to popular foods. In this regard, canned and frozen foods often offer better value for money when compared to fresh food."

The above is just a snippet from Michaels article, which you can read in full here

I particularly liked points two and seven from his list, and I always have eggs on my shopping list, they are so nutritious, but what do you think?


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

All the best Jan

Sunday 10 July 2022

Sunday ... and a change of plan

Oh dear! Even the best laid plans sometimes have to be changed!

We had a family gathering planned for today (Sunday). However, on receiving the news that our Grandson had tested positive for Covid, our get-together has been postponed.

There have been many articles in our UK news that Covid is again on the increase, with the Office for National Statistics saying that one in every 25 Brits are now infected! What is it like where you live?

With the change of plan we now intend to spend a quiet day. I may even watch the Wimbledon tennis finals and Eddie may catch the Austrian Grand Prix 😊


Whatever your plans may be, I wish you a happy Sunday.

All the best Jan

Friday 8 July 2022

It's hot - heatwave health alert and ways to cope with Type 1 Diabetes in the heat

The UK has been experiencing HOT weather recently, with more to come, and a heat-health alert has been issued for parts of the UK. A UK Health Security Agency (UKHSA) warning will be in force from Monday 11 July until Friday 15 July for affected areas,(this could be updated). The agency suggests people shade or cover windows exposed to direct sunlight, check fans and fridges are working properly, and that medicines are correctly stored.

It reminded me of a blog-post I originally posted in 2018. But what was written then is still very relevant today...

Emma Baird (a type 1 diabetic ) writes:
"If you’re a type 1, what special precautions do you need to take when the mercury rises? I prepared this handy infographic to help…


Please note—if you have neuropathy (nerve damage) this can affect your ability to sweat and therefore cool down. Go out early in the morning or later in the afternoon if you can, drink water to stay hydrated and exercise in air-conditioned gyms. Cut down on drinks with caffeine and alcohol, and take care of yourself as best you can."
This and more from Diabetes Diet Blog here


Of course wherever you live some days can just be too hot, and on these sort of days it is important to stay hydrated. Sometimes the easiest way is to use water from your kitchen tap, but bottled water can also be a great help. Of course on a hot day, why not boost your hydration with juicy foods. The ones shown on the post called 'When its hot stay hydrated' are around 80-90% water by weight, and you can read the post here

Are you experiencing hot weather at the moment? How do you stay cool?
Please share your thoughts in the comments.

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

All the best Jan