Harvest Festival Time

photo credit

'We plough the fields, and scatter the good seed on the land;

But it is fed and watered by God's almighty hand:

He sends the snow in winter, the warmth to swell the grain,

The breezes and the sunshine, and soft refreshing rain.

Chorus All good gifts around us

Are sent from heaven above,

Then thank the Lord, O thank the Lord

For all His love.'

above lyrics as published in 1861 in A Garland of Songs

The months of September and October are wonderful harvest months with vegetables such as Aubergine (egg-plant), Cabbage, Celeriac and Swede ... each of which is a low carbers favourite ... to fruits like apples, plums and raspberries, with raspberries definitely on many a low carbers dish. I used to enjoy both my local church and school harvest festivals and of course these still continue each year, many of which include the hymn above.

Yes, Harvest Festival is a traditional event celebrating the successful gathering of the year's crops. Often celebrated in churches and schools, people are encouraged to donate homegrown produce, fruit and vegetables to those in need. The Harvest Festival is a time for feasting, celebrating and giving thanks. It is also a time for honouring those who grow and reap crops.

In recent times the rise of food-banks has given Britain's harvest festival tradition a new momentum - but has left little room for fresh produce as part of the celebrations.

In the past, September was a time when churches and school halls were filled with an abundance of seasonal fresh fruit, vegetables and bread, much of it destined for those in need.

Although this still happens it has changed. Tinned and dried foods have become more prominent, and a strict 'no-perishables' policy is now common among many harvest festival organisers, whose goods are increasingly bound for foodbanks and charities.

When is the Harvest Festival celebrated?

The Harvest Festival occurs on the Sunday nearest to the appearance of the harvest moon. This is the full moon that appears closest to the autumn equinox, which is usually at the end of September or the beginning of October. The traditional start of the autumn season.

How is the Harvest Festival celebrated?

The Harvest Festival is usually a time to share locally grown produce with those in need and celebrate with a big feast. Churches are often decorated with fruits and vegetables brought by parishioners, which is then donated to charity.

The Harvest Festival is celebrated around the world across many different faiths and cultures. It takes place at different times of the year in different countries, according to when the main harvest is for each country. In the USA, the Harvest Festival is known as Thanksgiving and is a national holiday in November every year.

A nice vegetable for the harvest festival table is swede/rutabaga. It sits comfortably in the roasting tin alongside parsnips, carrots, beetroot and celeriac (also in season right now). However, swede does make a delicious soup or is great, simply mashed with butter and black pepper, as a vegetable side. Low in fat, high in fibre, packed with vitamin C and the minerals potassium (for a healthy heart) and calcium and magnesium, which are great for the bones.

You can read more about this vegetable, plus see some recipe suggestions here

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! However, 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

'New study: Keto reduces, not raises, cardiovascular risk'

Sharing a post by Dr Bret Scher MD at Diet Doctor site

He writes:

"Does a ketogenic diet put people at higher risk of heart disease? Recent research suggests, in fact, the opposite is true.

Patients on a keto diet may significantly reduce their risk of heart disease, while losing weight and improving blood sugar, blood pressure, and other metabolic markers.

The latest study to show this is a new small pilot study published in Metabolites. The research team, including keto weight loss expert Dr. Tro Kalayjian, partnered with a local manufacturing plant. They signed up interested employees with obesity and higher risk of cardiovascular disease to follow a weight loss and metabolic health program with carbohydrate reduction for six months.

The patients were taught how to eat keto and wore continuous glucose monitors and used ketone meters. They were supported by medical visits, Doctor Tro’s app, and had access to a health coach (including keto coach Amy Eiges, whose 230-pound weight loss success story was previously shared).

Of the 10 patients who followed the program for six months, patients averaged a 44% reduction in their relative cardiovascular risk. Not only that, but the average weight loss was 38 pounds (17 kilos) and significant money was saved on prescription drug costs."

You can read the full article and see a video from Dr Bret Scher here

Please note that articles within this blog 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.

All the best Jan

Welcome to spider season

Welcome to spider season: Why you should never catch and kill

Spider season is here, with daddy long legs and house species popping up in homes throughout September and October.

Invertebrate charity Buglife revealed that as many as 200 billion spiders could be making themselves comfortable across the UK at the moment, which sounds far less than ideal.

This of course means that arachnophobia season is also in full swing, because no matter how remarkable the eight-legged scuttlers may be, for those who live in fear, every new piece of information just adds to the alarm.

For instance, there are 38,000 species of spider in the world, and many more to be discovered. They're also found on every continent 'except Antarctica', and in one acre of land, there are around one million of them. The list could go on.

Why you shouldn't catch and kill spiders
The arachnophobes out there (over 6% of the global population have 'an intense fear of spiders') will know all too well the screaming dread of seeing that dark shape whisk by across the floor, noiseless and seemingly directionless.

Fortunately, for much of the year, spiders lurk unseen, or outdoors, busy building their webs between plants, being part of the eco-system, and causing no trouble.

But come autumn – mating season – the weather turns chilly, and the spider population wants to be warm and cosy, find somewhere to settle down and raise their many eight-eyed kids.

Understandably there is the urge to charge at them with a heavy hardback or the desire to leap onto a chair and stay there until we finally feel we are 'safe' again.

There are, however, good reasons not to do this. For a start, spiders are the Henry Hoovers of the 'minibeast' world, catching and eating all the annoying flies, bluebottles, midges and mosquitoes in your home. Say what you like about spiders but there are probably far more noisy and irritating disturbances you could have to deal with at night.

They also keep crops safe, by gobbling up pests that threaten the harvest, and protect plants by eating more insects than birds and bats combined. They have a vital place in the ecosystem – and they themselves provide nutritious food for birds, which won't work if they're smeared all over your heaviest encyclopaedia.

In fact, it has been estimated that spiders eat more insects than 'the weight of the human population' every year. As long as they don't come for us next.

How to safely get rid of spiders
However, while they may be essential to maintaining bio-diversity and balancing the entire eco-system on their eight little legs, many of us don't want them shacking up in our houses. So how do we gently persuade them out?

You could try conkers, which are said to contain saponin, a substance spiders hate to smell. Though while you might put them in every corner if your home, just in case, there is no evidence to prove this works.

And if you don't have a partner/child/parent/flatmate who's willing to gently carry them outside while you breathe into a paper bag, there's only one solution: The spider catcher, available online and many shops, supermarkets. Luckily, it's brilliant. Suck up Mr Spider, seal the tube, carry outside and release. Then walk away and don't look back.

Above words from article here

We all have our own ways of dealing with any unwelcome spider visitors,

this is mine - I then release it outside

how do you deal with spiders?

please share in the comments 

~ xx oo xx ~

Dera reader, this blog is presented in a magazine style - we hope something for everyone. You will find a variety of recipe ideas, food suggestions and articles within the 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

Happy Weekend Wishes

The Autumn Leaves are beginning to fall

 

Time to enjoy a walk in the woods

Returning home to a delicious bowl of ...

Celeriac and Bramley Apple Soup

see recipe/more details here

~ Enjoy your weekend ~

All the best Jan

Pizza Fish - whatever next - it is low carb

Have you tried Pizza Fish? This recipe idea from Diet Doctor site gives you Pizza flavours without the carbs! This low carb/keto meal only has 6 grams of net carbs per serving and takes less than 30 minutes to make. The refreshing, clean bite of the cabbage salad is a perfect pairing for this higher-satiety low carb and keto fish dish. The fish is oven-baked with classic Italian flavours of tomato, garlic, and oregano and topped with mozzarella. It's fast to assemble and delightful to eat, making it a weeknight winner ... try it and see what you think.

Ingredients

Serves Four

Pizza fish

1½ lbs white fish fillets
2 tbsp tomato paste
1 tbsp olive oil
1 tsp garlic powder or fresh garlic
½ tsp salt
½ tsp ground black pepper
½ cup (2 oz.) shredded mozzarella cheese, or any other cheese of choice
1 tsp dried oregano

Cabbage salad

1 lb green cabbage, finely shredded
3 tbsp olive oil
¼ cup white wine vinegar
¾ tbsp dried oregano
1 tsp freshly ground black pepper
1 tsp salt

Instructions

Pizza fish

1. Preheat the oven to 350°F (180°C).
2. Place the white fish fillets in a baking dish.
3. Add tomato paste, olive oil, garlic powder, salt, and ground black pepper to a small bowl and combine.
4. Pat the fish dry with paper towels and spread the tomato mixture over each fillet. Top with the shredded mozzarella cheese. Bake for 15 to 20 minutes or until the fish is cooked all the way through.

Cabbage salad

instructions for cabbage salad, some tips and original recipe idea, can be seen here

Alternative Mini Pizza's

Here are two suggestions, one is for mushroom mini pizza, and the other is for aubergine (eggplant) mini pizza. They are both a good lower carb and tasty alternative. More details here

You will find a variety of 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Choosing Sustainable Fabrics

Sharing snippets from an article by Mark Sisson, at Mark's Daily Apple site

"Are you wearing sustainable fabric? It matters.

The provenance of your shirt, pants, and underwear isn’t just aesthetic or ornamental. It’s serious stuff. Consider food, which isn’t that different from clothing. Textile production is an industrial process, with all the economies of scale and chemical adulteration that entails. Just as processed food bears increasingly little resemblance to whole food, clothes are not “whole textiles.” They are processed junk fabric enhanced with plastic fibres and many of the same chemicals we try to limit in our foods.

But there’s better clothing out there, just as there’s better food. There’s clothing made of sustainable fabric—fabrics that sustain life, rather than detract from it.

When I say “sustainable,” I’m not thinking about the planet as much as I’m thinking about the health of my own body and my family’s. For if something is going to be sustainable on a global level, it must first be a sustainable fabric for the individual. It has to support the life of the organism that populates the planet and is indeed part of the planet. Again, let’s refer back to food. If a diet isn’t compatible with good health in the population, how can it be good for the planet? Is there any situation where a diet heals the planet and its biological systems while leaving the individual animals who eat it sickly, diseased, weak, and infertile? Of course not.

For clothing to be made with truly sustainable fabric, it must be good for individual health and the environment. No other definition of “sustainable” is acceptable. And so when determining the sustainability of a given fabric, we have to consider the health impacts.

The Best Sustainable Fabrics

Organic Cotton

Linen

Wool

Tencel

How to Make Good Choices about Sustainable Fabrics

Make good choices when and where you can.

• Don’t wear snug fitting plastic (polyester) underwear. Maybe don’t wear underwear at all.
• Limit or eliminate print tees.
• Limit water-resistant or stain-resistant clothing.
• Limit wrinkle-free clothing.
• Buy your leggings and yoga pants carefully.
• Focus on quality over quantity. Be willing to spend a little more for better feeling, “healthier” more sustainable fabrics that last longer.
• If you’re dressing your baby or child, spend the money on quality stuff. At the very least, minimize child clothing with prints and graphics and aim for natural fabrics.
• Buy natural sustainable fabric like organic cotton, linen, and wool whenever possible and realistic.
• Visit thrift stores for well-worn natural sustainable fabric clothing that’s had plenty of time to leach out most of its chemical load.
• Blends are better than nothing. Remember that most of the studies discussed above found that cotton-polyester blends were less harmful (and in some cases totally harmless) than pure polyester clothing."

The above words are just a snippet from Marks article, which you can read in full here

I do like to wear cotton during the warmer months and wool when it gets cooler. However, it is not always possible to wear sustainable fabrics, and at times a blend of fabrics works well. I found the last point about cotton-polyester blends very interesting. Do please share any thoughts / comments below.

All the best Jan

This Autumn enjoy some Rustic Ratatouille, so tasty and colourful

This Autumn why not enjoy some rustic ratatouille. It is really simple yet wonderfully colourful.

Tuck in quick - before it's all gone!

Ingredients

Serves Four

225g cherry tomatoes
1 red onion
1 medium aubergine (eggplant)
1 yellow pepper
2 red peppers
2 courgettes (zucchini)
1 fennel bulb, small
90ml olive oil
1 garlic clove, peeled and roughly chopped
10g fresh basil, torn
1 pinch salt
1 pinch black pepper

Method
1. Pre-heat the oven to Gas Mark 4, 220°C, fan 200°C.
2. Peel the onions, cut into quarters and then cut each quarter lengthways again. Roughly chop the remaining vegetables to a similar size and place into a large bowl with the onions.
3. Pour over the olive oil, add the garlic and use your hands to mix thoroughly. Spread out the vegetables in a roasting tray and season with salt and pepper.
4. Place the roasting tray in the oven. Once the vegetables have started to colour, around 10-15 minutes, add the tomato and basil.
5. Mix well and return to the oven for a further 20 minutes, or until the vegetables are well coloured but remain reasonably crunchy in texture.
6. Remove from the oven, season to taste and serve.

Nutrition Per Serving
Carbohydrate 13.6g Protein 4.1g Fat 11g
From an original idea here

Aubergines (eggplants) are an excellent source of dietary fibre. They are also a good source of Vitamins B1 and B6 and potassium. In addition, they are also high in the minerals copper, magnesium and manganese. Aubergines have been recommended for those managing type 2 diabetes or managing weight concerns. Initial studies indicate that phenolic-enriched extracts of aubergine/eggplant may help in controlling glucose absorption, beneficial for managing type 2 diabetes and reducing associated high blood pressure (hypertension). Aubergines may also help to lower LDL (bad) cholesterol levels. These positive effects are likely to be down to nasunin and other phytochemicals in aubergines.

Read more about aubergines here

~ xx oo xx ~

You will find a variety of articles/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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team

All the best Jan

It's Tuesday ... the day after an historic Monday

Like many readers both here in the UK and worldwide Eddie and I sat and watched the television yesterday as Queen Elizabeth II was laid to rest in an historic state funeral. She certainly fulfilled her promise to devote her whole life to our service and that devotion to her duty is an example to us all.

Of course, it is now time for her eldest son Charles to take her place and at the age of 73 he becomes King Charles III. He is the oldest monarch to ever take the British throne. I feel sure he will do an excellent job because he is the longest serving, and the most prepared, heir to the throne in British history. I wish him well.

... and as we sat down for dinner after such an historic day

we enjoyed a pork and plum casserole see recipe details here

~ I wish all readers a good week ahead ~

All the best Jan

Autumn - some interesting facts

The time of year that Keats called the 'Season of mists and mellow fruitfulness', autumn is a season famous for its harvest times, turning leaves, cooling temperatures and darkening nights.

1. Autumn begins
There are two different dates when autumn could be said to begin. Autumn, as defined by the Earth's orbit around the Sun, begins on the equinox which falls on 22 or 23 September.

However, to record climate data, it is important to have set dates that can be compared, so meteorological autumn always begins on 1 September.

2. Trees prepare for winter
One of the most stunning signs of autumn is the turning of the leaves. The shorter days are a sign to trees to begin to prepare for winter.

During winter there is not enough light for photosynthesis to occur, so as the days shorten throughout autumn, the trees begin to close down their food production systems and reduce the amount of chlorophyll in their leaves.

3. The chemistry of colour
Chlorophyll is the chemical which makes tree leaves green and as it declines other chemicals become more prominent in the leaves.

These are responsible for the vibrant ambers, reds and yellows of autumn. The chemicals responsible are types of flavonoids, carotenoids and anthocyanins.

Did you know some of these chemicals are the same ones that give carrots (beta-carotenes) and egg yolks (luteins) their colours?

4. People born in Autumn live longer
A study in the Journal of Aging Research found that babies born during the autumn months are more likely to live to 100 than those born during the rest of the year.

Their study found that 30 % of US centenarians born during 1880-1895 were born in the autumn months.

5. The days get shorter
The word equinox comes from the Latin equi (meaning equal) and nox (meaning night) accounting for the equinox marking the time when day and night are of equal length.

We often notice the nights begin to draw in from this point as after the autumn equinox, the nights are longer than the days, until this is reversed at the spring equinox.

6. A date for your diary - 24 September 2303
Generally speaking, the autumn equinox always falls on either 22 or 23 September, but not quite always.

Because the Gregorian calendar is not quite in perfect symmetry with the Earth's orbit, the autumn equinox will very occasionally fall on September 24. This last happened in 1931 and will next happen in 2303.

7. Persephone's return
In Greek mythology, autumn began when Persephone was abducted by Hades to be the Queen of the Underworld. In distress Persephone's mother, Demeter (the goddess of the harvest), caused all the crops on Earth to die until her daughter was allowed to return, marking spring.

8. Autumn and Fall
We typically think of 'fall' as the North American version of the word 'autumn', but it was in fact in widespread usage in England until relatively recently.

Originally a shortening of the phrase fall of the leaf, the phrase was common in England in the 17th century.

The word autumn entered English from the French automne and didn't become common usage until the 18th century.

These eight facts taken from here

To readers who live in the northern hemisphere I wish you a happy Autumn. However, for those readers who reside in the southern hemisphere ... happy Spring 😊

All the best Jan

Creamy mushrooms, braised leeks and crispy chicken : So tasty

"Are you happy to have chicken tonight?", I asked Eddie. "Yes, please that sounds good", was his reply

Ingredients
Serves Four

(Adjust ingredients etc.to suit)

2 tbsp. olive oil
2 onions, thinly sliced
250g closed cup mushrooms, thinly sliced
8 skin-on, bone-in chicken thighs
400ml chicken stock, made using ½ a stock cube
100ml half-fat crème fraîche
2 heaped tsp Dijon mustard
1½ tsp cornflour
1 tbsp. roughly chopped parsley, to serve
For the braised leeks
2 leeks, rinsed, outer layer discarded, quartered lengthways with root left intact

Method
1. Preheat the oven to gas 6, 200°C, fan 180°C. Heat 1 tbsp. oil in a large frying pan over a medium heat and add the onions. Cook for 15-20 mins until softened and lightly golden. Transfer to a roasting tin and set aside.
2. Add the mushrooms to the pan and turn the heat up to high. Cook for 8-10 mins until soft, then add to the roasting tin.
3. Season the chicken thighs, add to the pan and reduce the heat to medium-high. Cook skin side down for 10 mins or until the skin is golden and crisp. Turn and cook for a further 5 mins. Transfer to the roasting tin and wipe the pan clean with kitchen paper.
4. Pour the chicken stock into the roasting tin and roast for 25 mins or until the chicken is cooked through.
5. Meanwhile, heat the remaining oil in the frying pan over a medium-high heat. Add the leeks, cut side down, and cook for 4 mins or until lightly golden. Using tongs, turn the leeks so the cut sides face up, then pour in 150ml hot water. Cover and simmer for 15-20 mins until tender.
6. Transfer the chicken to a plate and cover with foil to keep warm. Put the mushrooms, onions and cooking juices in a saucepan, then stir in the crème fraîche, mustard and cornflour. Season to taste. Simmer for 2-3 mins until thickened.
7. Divide the chicken and sauce between plates and serve the leeks alongside. Garnish with the parsley and a twist of black pepper.

8. Sit down and enjoy a tasty dish 😋

Each Serving
Carbohydrate 11.9g Protein 33.2g Fibre 2.2g Fat 40g
From an original idea here

You may also like to try Tuscan-style winter vegetable soup, it contains a wonderful selection of vegetables including leeks, more details here

sharing an autumn mantel

(image from google)

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

All the best Jan

Diabetes in the News : Are you sleepwalking into a diabetes diagnosis ?

"Most 30-somethings are sleepwalking into a diabetes diagnosis because they are eating 3 TIMES more potatoes and bread than needed, an expert says

• Professor Joan Taylor, of De Montfort University, blamed current NHS guidance
• It states that carbohydrates should make up just over a third of what we eat
• Speaking at the British Science Festival, she called for it to be cut to just 10%

Most people in their 30s could unknowingly be on the way to developing diabetes because of society's carb-heavy diets, a top expert warned today.

Professor Joan Taylor, a diabetes expert at Leicester's De Montfort University, blamed current NHS nutrition guidance.

It states that carbohydrates — such as potatoes, bread and rice — should make up just over a third of what we eat.

But speaking at the British Science Festival, Professor Taylor called for this to be cut to just 10 per cent.

Eating less starchy foods could result in people losing weight – drastically slashing the risk of getting type 2 diabetes.

It will also help blood sugar levels come 'down to normal'.

Starchy carbs tend to be calorie-dense, which is why they have been vilified over the past few decades.

Professor Taylor said: 'If you can cut it down to 10 per cent, bearing in mind that the NHS recommendation is about 35 per cent, then not only will you lose weight, which is a good thing for metabolic syndrome and type 2, but your blood glucose comes down to normal.'

Type 2 diabetes occurs when the body does not make enough insulin, or if the insulin it makes doesn't work properly — leading to high blood sugar levels.

Uncontrolled diabetes can lead to blindness and leave patients needing their limbs amputated or in a coma.

The condition affects roughly 4.5million Britons and more than 30m Americans.

But hundreds of thousands are feared to be unknowingly walking around with the condition.

Unlike type 1 diabetes, which is genetic, type 2 diabetes is mainly (but not always) driven by obesity. 

Professor Taylor said: 'If you talk to diabetologists, they will tell you that most people from their 30s onwards... are beginning to put on the kind of weight these days that means then moving into the metabolic syndrome, that then is a route to diabetes."

Words above and more to read at article here

Related Post

Introduction to low-carb for beginners is here

~ Do please share your thoughts about this article in the comments section ~

Please note that articles within this blog 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.


All the best Jan

Sausage and Egg Casserole Bake : Low in Carbs

Did you know that among many of eggs benefits they are:-

1. Full of Vitamins and Minerals - Including vitamins B, C, D, E, K, and more.

2. They can help to lower high blood pressure, peptides present in eggs have been shown to help reduce high blood pressure.

3. Eggs are a great source of protein, one egg contains 6 grams of protein.

4. Eggs contain a high level of essential omega-3 fatty acids, an essential nutrient and good for your heart.

5. They have nine essential amino acids ... yes, eggs are known as the perfect food as they contain all 9 of the essential amino acids.

Read more about eggs on this post here

So with eggs in mind I am sharing this tasty egg casserole bake recipe you may wish to try 😋

INGREDIENTS

Serves Six
10 eggs
½ cup coconut milk, milk or cashew milk
2 Tbsp Avocado Oil (divided)
1 pound ground chicken sausage (or your favourite sausage)
2 cups arugula
1.5 cups cauliflower rice
8 oz. shredded cheddar cheese (e.g. goat cheddar)
Salt and pepper
Fresh parsley or green onion, to garnish

INSTRUCTIONS

1. In a bowl, whisk together the eggs, milk, 1 tablespoon of avocado oil and a good pinch of salt and pepper.
2. In a skillet, heat a tablespoon of avocado oil over medium heat. Once hot, add your sausage and brown the meat, stirring occasionally. Once fully cooked through, add the cauliflower rice and cook until tender, then mix in the arugula. Remove the skillet from the heat and allow the heat from the skillet and meat to wilt the arugula. Allow the mixture to cool for a few minutes.
3. Once the sausage mixture has cooled slightly, whisk it into the egg mixture a little at a time to prevent the eggs from scrambling. Sprinkle on about ? of the cheese mixture.
4. Use avocado oil spray or butter to grease a baking dish. Pour the egg mixture in and top with the remaining cheese.
5. Bake for 40-45 minutes, or until the top and edges of the bake are browned and the casserole feels firm to the touch. Allow the bake to cool, then cut into 6 or 8 pieces and top with chopped parsley or green onion.

RECIPE TIPS

You can use your favourite cheese and green in this recipe. If you don’t like arugula, baby kale, or spinach would work well

See more at original recipe here

Need help with weight, measurement conversion see here

Have you tried this vegetarian low carb / keto recipe for a Breakfast Casserole - see 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. 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. Although blogger does seem to have sorted most of its commenting problems, some bloggers are still finding comments are going incorrectly into spam even after moderation - read more here

All the best Jan

A is for Apple, Avocado, Aubergine (Eggplant)

Would any of these be your choices? Do you have another dish that would fit 'A is for' ? 

Please share your thoughts in the comments below.

A is for Apple, and when I think of apple I think of

Apple Crumble

 and this low carb recipe, see more details here

A is also for Avocado, have you tried

Avocado Stuffed with Crab and Paprika Mayonnaise

makes a great lunch, see more details here

A is for Aubergine

although some readers know it as eggplant!

Aubergine / Eggplant and Mozzarella Bake

a tasty vegetarian dish, see more details 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.

All the best Jan

Did you know these five random facts ?

Did you know?

The Moon Has Earthquakes or Moonquakes.
Moonquakes (“earthquakes” on the moon) do occur, but they happen less frequently and have smaller magnitudes than earthquakes on the Earth. It appears they are related to the tidal stresses associated with the varying distance between the Earth and Moon. They also occur at great depth, about halfway between the surface and the centre of the moon.

Pineapple works as a natural meat tenderizer.
The fruit is packed with the enzyme bromelain, which breaks down protein chains, making it an ideal marinade for meats when you don't have a lot of time. But for the same reason, pineapple does not work for jams or jellies, since the enzyme breaks down gelatine as well. The bromelain is so strong that pineapple processors have to wear protective gloves, otherwise over time the enzyme eats away at the skin on their face and hands, leaving dry skin and small sores.

You lose up to 30 percent of your taste buds during flight.
This might explain why airplane food gets such a bad reputation. The elevation in an airplane can have a detrimental effect on our ability to taste things. According to a 2010 study conducted by Germany's Fraunhofer Institute for Building Physics, the dryness experienced at a high elevation as well as low pressure reduces the sensitivity of a person's taste buds to sweet and salty foods by about 30 percent. Add that dry cabin air affects our ability to smell, and our ability to taste is reduced further.

Your nostrils work one at a time
When we breathe in and out of our nose during the day, one nostril does most of the work at a time, with the duties switching every several hours. This "nasal cycle" is dictated by the same autonomic nervous system that regulates heart rate, digestion, and other unconscious bodily functions and is the reason why—when our nose gets stuffed up—it does so one nostril at a time.

The dot over the lower case "i" or "j" is known as a "tittle."
That tiny dot above lower case "I" and "j" letters has an actual name: tittle. It is thought that the phrase "to a T" is actually derived from the phrase "to a tittle"—a phrase that was used in the same sense dating back to the early 17th century. (The first recording of the phrase is in the 1607 play Woman Hater by Francis Beaumont and John Fletcher, in which the line reads, "I'll quote him to a tittle.")

~ time for a recipe suggestion ~

Tuna Steaks Seared : Served with a Pineapple Salsa

well pineapple was mentioned above 😊

This sweet and spicy salsa goes brilliantly with tuna,

but is also great with pork chops, too!

see recipe details here

This blog is presented in a magazine style - we hope something for everyone. You will find a variety of recipe ideas, food suggestions and articles within the 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.

... and just a reminder to keep checking your spam folder as some bloggers are still finding comments are going incorrectly into spam

All the best Jan

Kohlrabi, a lower carb vegetable

Kohlrabi is a wonderful low-carb vegetable chock-full of vitamins and may be used instead of potatoes, but also raw in salads. Looking something like a Sputnik in vegetable form, with a squat bulb and antennae-like shoots, kohlrabi is part of the cabbage family. The name translates as 'turnip cabbage' and the mild, sweet flavour is somewhere between a turnip and a water-chestnut, with a crisp, crunchy texture. It can be found in two colours, pale green and the less common purple.

Availability
All year round, but best from mid-July to mid-November.
Choose the best
Larger bulbs can be tough, so select a medium-sized one that feels heavy for its dimensions. The leaves should be crisp-looking and intensely green. Avoid any bulbs that have soft spots or yellowing leaves.
Prepare it
Snip off the leaf stems, trim off the base and top, then use a potato peeler or sharp knife to peel it as if it's an apple. Then thinly slice, chunk or cut into wedges. If you're using slices in a salad, blanch them first.
Store it
Trim off the stems and keep in a perforated bag in the fridge - it will last up to two weeks.
Cook it
To roast, steam the bulb for 5 minutes, then roast for 45 minutes. Steam (up to 12 minutes). Stir fry (up to 6 minutes). The leaves can be cooked like cabbage.
Alternatives
Try turnip.
Details and more about Kohlrabi from here

Töltött Karalábé: Hungarian Stuffed Kohlrabi

If you like stuffed cabbage rolls, try Hungarian stuffed kohlrabi instead. Hollowed out and filled with pork, beef, veal, lamb, or a mixture as well as garlic and onion, they make a hearty meal. For a vegetarian version, replace the meat with mushrooms and barley, millet, or another sturdy grain.

You can see the recipe and more details here

My thanks to fellow blogger Iris who gave me the idea for this blog post after I read her post here

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

All the best Jan

Murals, have you seen any recently?

Do you like murals? Sami at Colourful World blog loves murals and street art (so do many other bloggers). Every Monday she has a meme called The Monday Mural where she and others can feature any mural(s) they may have seen. I always enjoy seeing the many and varied ones there are around the world, if you'd like to see some do go over to her blog and take a look.

Georgia Green painted the Life Beneath the Waves mural at Weymouth Stone Pier

Nearer to home, well in the UK 😊, a mural trail featuring work by ten different artists has been launched in a seaside town.

More than a dozen artworks, including by several Dorset artists, have been commissioned for walls and buildings in Weymouth.

Birds in the Reeds at Lodmoor by Delphine Jones can be found at Overcombe Corner

They can currently be found at nine sites, including Overcombe, Lodmoor, Nothe Gardens, South Harbourside and the town centre, a tenth is being added soon.

I have shared two of the Weymouth murals here, but you can see more at this article here and there is more to read on the Weymouth Mural Trail website here

~ xx oo xx ~

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

All the best Jan

Root vegetable toad-in-the-hole : A vegetarian choice

Toad-in-the-hole is a British family favourite, this version makes the most of seasonal root vegetables like red onion and carrots plus autumnal squash and Tenderstem broccoli. Make it in one big tin and let the whole family take a piece and tuck in, delicious 😋

Ingredients

Serves Six

3 tbsp vegetable oil
3 long, thin carrots, scrubbed and halved lengthways
1 red onion, cut into thin wedges
200g butternut squash, peeled and sliced into 1cm-thick half-moons
3 garlic cloves, bashed
100g plain flour
4 large eggs
125ml milk
2 rosemary sprigs, finely chopped
100g Tenderstem broccoli
1 tsp balsamic vinegar
optional - mashed or roast potatoes

For the gravy

1 tbsp vegetable oil
2 red onions, finely sliced
2 garlic cloves, crushed
2 tbsp plain flour
1 vegetable stock cube, made up to 650ml
1 tbsp balsamic vinegar

Method
1. For the gravy, heat the oil in a saucepan over a low-medium heat and fry the onions, uncovered, with a pinch of salt for 20 mins, stirring regularly, until caramelised.
2. Meanwhile, preheat the oven to gas 7, 220°C, fan 200°C. Put the oil in a large ovenproof frying pan, shallow casserole dish or baking tray. Add the carrot, onion, squash, and garlic. Season; toss well. Roast for 15 mins.
3. Whisk the four and eggs in a bowl with a pinch of salt until a smooth, thick paste forms. Gradually add the milk, whisking to make a thin batter with a similar consistency to single cream. Stir in the rosemary.
4. For the gravy, add the garlic to the onions and cook for 1 min, then sprinkle over the four and mix well. Stir in the stock, season and add the vinegar. Simmer, uncovered, over a low heat for about 20 mins.
5. Remove the pan from the oven, add the broccoli and pour the batter around the veg. Roast for 25 mins until golden, well risen and puffed. Brush any exposed veg with the vinegar. Serve with the gravy and some potatoes, if you like.

Each serving contains

Fat 15g Protein 9.2g Carbs 28g Fibre 4.3g

Cook's tips

i) Use any firm veg you’ve got in the fridge. Parsnips, leeks and fennel all work well.

ii) If you don't have red onions, you could use white, brown or spring onions (scallions).

From original recipe here

You may also like to see this alternative lower carb recipe for toad in the hole here

sharing an autumn mantle

(image from google)

You will find a variety of 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Queen Elizabeth II has died

It was very sad hearing the announcement today that Queen Elizabeth II,

the UK's longest-serving monarch, died at Balmoral aged 96.

Her reign spanned 15 prime ministers starting with Winston Churchill, born in 1874,

and including Liz Truss, born 101 years later in 1975.

She held weekly audiences with her prime minister throughout her reign.

At Buckingham Palace in London, crowds awaiting updates on the Queen's condition began crying as they heard of her death.

The union flag on top of the palace was lowered to half-mast at 18:30 BST and an official notice announcing the death was posted outside.

A state funeral for the Queen is expected in the next two weeks.

A very special lady, she will be missed.

~ Jan ~