Did You Know !

It's the last day of January, so I thought let's have a 'Did You Know' post to end the month ...

Did you / do you know these seven facts?

1) Daniel Radcliffe was allergic to his Harry Potter glasses!
He had an allergy to nickel, and they were quickly replaced with hypoallergenic specs. Also, did you know that his glasses had no lenses? This was to stop the reflection from anything happening behind the scenes. The glass lens was added in post-production.

2) If you point your car keys to your head, it increases the remote’s signal range.
This works by using your brain to act as a radio transmitter.

3) If you cut down a cactus in Arizona, you’ll be penalized for up to 25 years in jail. It is similar to cutting down a protected tree species.

4) At birth, a baby panda is smaller than a mouse.

5) Violin bows are commonly made from horse hair.

6) A single strand of Spaghetti is called a “Spaghetto.”

7) Standing around burns calories. On average, a 150-pound person burns 114 calories per hour while standing and doing nothing.

you burn 160 calories doing 25 minutes walking

Related Posts to 7) above

Unusual Ways To Burn Calories - see here

This just may be the new keep fit - see here

Update on Advice for Physical Activity in Type 2 Diabetes - see here

xx ~ ooo ~ xx

This blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, funnies, 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

Baked Ratatouille with Butter Bean Mash : Makes a Colourful Dish

I know many readers are vegetarian, while others choose to eat meatless once or twice a week. Menu plans are always a personal choice. Today's recipe suggestion is for 'baked ratatouille with butter bean mash', a vegetarian dish full of flavour and goodness, which can be easily adapted for meat (or fish) lovers. Just add chicken/sausages/fish etc. of your choice!

It's a spin on the classic French stew, this healthy traybake is the perfect choice for getting more veggies into your diet. Roasting the veg allows them to develop rich flavours that go perfectly with the creamy butter bean mash. It is nice served with fresh basil leaves.

Ingredients
Serves Four
2 courgettes (zucchini), sliced into 1cm rounds
3 peppers, de-seeded and cut into bite-sized chunks
3 red onions, thickly sliced
250g salad/vine tomatoes, roughly chopped
2 tbsp olive oil
2 tbsp herbes de Provence
3 garlic cloves, unpeeled
400g tin chopped tomatoes
2 x 400g tins butter beans, drained and rinsed
10g fresh basil

Method
1. Preheat the oven to gas 6, 200°C, fan 180°C. Toss the courgettes (zucchini), peppers, onions and salad/vine tomatoes with 1 tbsp oil, the herbs and garlic in a large roasting dish; season. Bake for 15 mins, then stir in the tinned tomatoes. Bake for 20-25 mins until the veg is tender.
2. Scoop out the garlic and squeeze into a saucepan, discarding the papery skins. Add 50ml water, 1 tbsp oil and the beans; heat through over a low heat for 5 mins. Mash or blitz in a food processor until thick and creamy, adding a little more water if needed.
3. Divide the mash between 4 plates and spoon over the ratatouille. Tear over the basil leaves to serve.

Nutrition Per Serving

Fat 10g Carbohydrate 33.7g Protein 12.6g Fibre 9.8g Salt 0.4g
From original idea here

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. 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 Sunday

Is it me or do the days seem to pass by more quickly?

Today will be the last Sunday in January 2023.

It's been a mixed bag of weather this month, but I'm pleased to say that ...

some January snowdrops have been spotted 😊

On cold or cooler days they are nice to see

We've enjoyed some lovely family time these past few days,

but today we are planning a more quiet day.

... and chicken is on the menu for dinner later😋

~ whatever your Sunday plans are, have an enjoyable day ~

All the best Jan

Health Benefits of Hugging

Becca Marsh writes

"Hugging is one of life’s most important acts between humans. We hug when we are sad, joyful, and happy, but why do we feel the need to hug someone? Is it for emotional support, or is it human nature?

It has been proven that hugging has health benefits as well as being comforting, so in this article, we’ll look at six health benefits of hugging.

Hugs help reduce stress and anxiety.
If someone is experiencing something unpleasant or upsetting, our natural reaction is to hug them and give them comfort. But this doesn’t just benefit the person needing the hug. Physical touch is proven to reduce stress levels and calm the person, but it also works the same for the person giving the hug.

Watching someone you care about experience pain is upsetting, and by hugging or holding the person, you are sympathizing with them and showing affection. This will also make you feel better and more relaxed about the situation.

Hugging can be a calming experience, and feeling another human’s touch can alleviate stress. It can make you feel happier, which leads to a healthy mind.

Hugging helps children develop healthy brains.
Children need to experience hugging during their upbringing, as not only is it comforting, but it helps them grow.

Human contact, such as hugging, helps children develop a healthy and strong brain through sensory development. Hugging is one of the most positive sensory-stimulating things that children need to help their brains grow.

Studies of children who have grown up in orphanages where hugging is practiced less show an increased level of cognitive development issues and lack of developed motor skills.

The Genetic Psychology Monographs published a study that demonstrated that infants that received 20 extra minutes of physical touch through hugging scored higher in developmental assessments. Infants who received fewer hugs during this period of ten weeks showed dramatically lower development in the brain.

This being said, only certain types of gentle and affectionate touches helped the brain develop, hugging being the most effective.

We need four hugs a day to survive.

Not only as children do we need hugs to help growth, but as adults too.

Studies have shown that unlimited hugs a day will do us good. According to family therapist Virginia Satir, it is essential to our existence and to lead a happy life. Her famous quote is a guideline for the impact a certain amount of hugs per day will have on the average adult human.

“We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.”

It is important that we hug to improve communication skills, build trust and reduce stress. Satir quotes that four hugs a day will help us survive, which might seem like a lot to most people with busy lives.

Hugs can speak a hundred words.
Hugging is a form of comfort and communication when words can’t be said. We find comfort in hugging because we feel a bond and safety, which is often linked back to our development as a child. It is important for parents to hug children as it helps them to associate hugging with comfort and safety, which is important throughout life. Hugging builds trust; by taking a person into your arms, you are choosing to be close to them and to connect. This connection allows someone to communicate feelings with someone through touch.

There are many different types of hugs, some more intimate than others and some more comforting than others. Hugs can say hundreds of words, just from where you choose to touch, or the physical strength of a hug.

In romantic relationships, a hug with a hand around the waist could be more intimate than a hug around the chest. Strong embracing hugs can represent joy or strength between you, whereas hugging whilst looking into each other’s eyes could be more romantic. It is important to hug to communicate these feelings with one another, and it can be a healthy way of showing your love to one another, as well as receiving comfort.

Hugging improves blood pressure.
It has been proven that hugging can help your heart keep healthy. A study between romantic partners showed that hugging could lower cardiovascular activity.

The study involved 66 African Americans and 117 Caucasian romantically involved or co-habiting couples. The experiment allowed half the couples to hold hands and hug whilst watching a ten-minute romantic video, and the other half weren’t allowed physical contact with their partners. The couples that could touch showed lowered blood pressure levels as they became relaxed and felt loved.

As a result, it shows that couples who have affectionate relationships will naturally have lowered blood pressure, which is better for your heart. Feeling relaxed with someone or associating a loving touch with someone will not only relax you but make you happier.

Hugs boost your immune system.

A hug a day keeps the doctor away! The hormone Oxytocin is released when we hug. Higher levels of Oxytocin can reduce inflammation and help wounds heal faster.

A study published on December 19, 2014, monitored 404 healthy adults to see how hugging affected their health. The study showed that people with stronger communities and friendship groups on average received hugs on a more regular basis. These patients also suffered minor symptoms of common colds, unlike others in the study who had less support and more severe symptoms.

The outcome was that if you have a supportive network and receive lots of hugs, then you are less likely to get ill, as your mental health and immune system are boosted. This was also reflected when the participants with better support groups became sick, they on average, healed faster than those with less of a community.

There is also the added factor that by hugging, you are exposing yourself to mixed bacteria and germs and therefore naturally building up your immune system.

In Conclusion
Hugging is a natural human form of communication between one another when we want to express a feeling. This could be because of joy, sadness, or affection, and these are all important reasons why we need to hug. Expressing these feelings and building trust with other humans leads to a healthier life. Hugging is integral to our development and health as humans."

Words above with relevant links can be seen here

~ happy weekend wishes to all readers ~

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.

Dear reader, within this blog you will find a variety of articles, studies, thoughts, music and recipes! It is presented in a magazine style - we hope something for everyone. Our main focus is about the Low Carb Higher (Healthy) Fat lifestyle, LCHF for short, and you can read/find out more about that here

All the best Jan

Blueberries ... did you know !

Blueberries, in the popular press, blueberries have reached superstar status in terms of their unique health benefits, and with flavours that range from mildly sweet (cultivated) to tart and tangy (wild), blueberries are nutritional stars bursting with nutrition and flavour while being very low in calories.

Blueberries are the fruits of a shrub that belong to the heath (Ericaceae) family. They grow in clusters and range in size from that of a small pea to a marble. They are deep in colour, ranging from blue to maroon to purple-black, and feature a white-gray waxy "bloom" that covers the berry's surface and serves as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds. Blueberries are at their best from May through October when they are in season.

History

Blueberries hold a special place in the foods of North America, since more species of blueberries are native to North America than any other continent. While low-bush berries are native to other parts of the world — including Europe, the Mediterranean and Asia — high-bush berries were originally found almost exclusively in North America. To this day, the United States cultivates and supplies over half of all blueberries on a global basis. The next largest percentage of world production — about 30% — also belongs to a North American country, Canada.

Cultivation of blueberries was widespread among the Native American tribes throughout North America. European colonists learned about blueberries thanks to these Native American traditions and brought blueberry species back to Europe. Yet commercial cultivation of blueberries in Europe has been a relatively recent phenomenon limited to the 20th and 21st centuries. Thanks to increasing cultivation in the Southern Hemisphere — including South American countries such as Chile, Argentina, and Uruguay as well South Africa, New Zealand and Australia — fresh blueberries are now enjoyed throughout the year on many of the world's continents.

How to Select and Store
Choose blueberries that are firm and have a lively, uniform hue coloured with a whitish bloom. Shake the container, noticing whether the berries have the tendency to move freely; if they do not, this may indicate that they are soft and damaged or moldy. Avoid berries that appear dull in color or are soft and watery in texture. They should be free from moisture since the presence of water will cause the berries to decay. When purchasing frozen berries, shake the bag gently to ensure that the berries move freely and are not clumped together, which may suggest that they have been thawed and refrozen.

Before storing remove any crushed or moldy berries to prevent the rest from spoiling. Don't wash berries until right before eating as washing will remove the bloom that protects the berries' skins from degradation. Store ripe blueberries in a covered container in the refrigerator where they will keep for up to 3 days. If kept out at room temperature for more than a day, the berries may spoil.

Ripe berries can also be frozen, although this will slightly change their texture and flavour. Before freezing, wash, drain and remove any damaged berries. To better ensure uniform texture upon thawing, spread the berries out on a cookie sheet or baking pan, place in the freezer until frozen, then put the berries in a plastic bag for storage in the freezer.

Tips for Preparing Blueberries
Fresh berries are very fragile and should be washed briefly and carefully and then gently patted dry if they are not organic. Wash berries just prior to use to not prematurely remove the protective bloom that resides on the skin's surface. If you know the source of either wild or organic berries try not to wash them at all.

When using frozen berries in recipes that do not require cooking, thaw well and drain prior to using.

Blueberries retain their maximum amount of nutrients and their maximum taste when they are enjoyed fresh and not prepared in a cooked recipe.

Do you like blueberries?  Eddie and I enjoy them simply served with double (heavy) cream. 

You may like to try this recipe

Blueberry and Cinnamon Omelette, it's low carb, see it here

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

All the best Jan

Tomatoes ... a taste of summer, any time of year !

Did you know that tomatoes originated in western South America, crossed the Atlantic to Spain with the conquistadors in the 16th century, but only finally caught on in northern Europe in the 19th century. Today they are one of the most important ingredients available, and are especially indispensable in Mediterranean cookery. The skin, flesh and seeds can all be eaten, but the green leaves are toxic, so should always be discarded. You can read more about tomatoes here

I always have tomatoes in the house they can be eaten on their own, included in a favourite salad, curry or soup ... so many possibilities ... and today I am sharing three recipe suggestions you may like to try.

~ Roasted Tomato Salad ~

Sweet, roasted cherry tomatoes, spiced just right.

Sprinkled with oil, chopped scallions (spring onions), and a splash of vinegar. 

Mmmm... tastes like summer.

Ingredients

Four servings

3 tbsp olive oil

1 lb cherry tomatoes

1 tsp sea salt

½ tsp ground black pepper

½ cup (1¾ oz.) finely chopped scallions

1 tbsp red wine vinegar

Tip

Chop the tomatoes in rough pieces if you prefer a more salsa-like salad. 

or, throw on some crumbled feta for extra flavour.

It's a perfect side for virtually anything grilled.

Instructions

can be seen here

~ Tomato Curry ~

It's a fresh and delicious Vegetarian / Vegan dish.

This recipe could be perfect if you fancy a veggie curry in a hurry.

Ingredients

Serves Four

900g large vine tomatoes

3 tbsp. vegetable oil

2 thinly sliced garlic cloves

2 tbsp. grated ginger

1 thinly sliced onion

1 de-seeded and chopped red chilli

1 tsp lightly crushed fennel seeds

1⁄2 tsp paprika

1⁄2 tsp turmeric

1 tsp ground cumin

1 tsp ground coriander

1 tsp tomato purée

12 curry leaves

100ml hot water

fresh coriander to serve

Instructions

can be seen here

~ Roast Red Pepper and Tomato Soup ~

Lovely red pepper and red tomatoes,

such a bowlful of warming food 😋

this warming soup is stacked with vitamins & minerals.

Ingredients

Serves Four

3 Deep red peppers, halved & de-seeded.

1 White onion, unpeeled & halved.

4 Cloves of garlic, unpeeled.

2 Sticks of celery, sliced & chopped.

500g Plum tomatoes.

450ml Vegetable stock.

2tbsp Olive oil.

2tbsp Tomato puree.

1tbsp Sundried tomato paste.

1tsp Flaked chilli.

25g Butter.

Salt & coarsely ground black pepper

Instructions

can be seen here

I hope you may try one (or all) of these suggestions.

Which of these three recipes could be your favourite?

You will find a variety of recipe suggestions 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 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

Lemons : Bring a touch of sunshine to your kitchen !

Oval in shape, with a pronounced bulge on one end, lemons are one of the most versatile fruits around, and contain a high level of Vitamin C.

Although the juicy yellow flesh is a little too sour to eat on its own, its citrus fragrance and tartness means it's wonderful combined with all manner of ingredients and dishes, from the sweet to the savoury. The bright yellow skin can be used as well, when zested. A kitchen essential.

Availability
All year round but at their best from January until March.

Choose the best
Look for unblemished, firm lemons that feel heavy for their size and have no tinges of green (which indicates that they're under-ripe). Avoid very pale lemons, as they are older, and will contain less juice.

The best lemons for juicing or using for wedges are those with a smooth, thin skin. The best for zesting are those with a thicker, knobbly skin, which tend to be on the large size.

If you intend to use the zest, buy unwaxed lemons (shops should state this clearly). If you can't find them, scrub the lemons thoroughly before zesting.

Prepare it
To extract the maximum amount of juice, make sure the lemons are at room temperature, and firmly roll them back and forth under your palm a couple of times - that helps to break down some of the flesh's fibres.

Alternatively, microwave lemons for around 30 seconds, depending on the size of the lemon - warming them up helps them give up more juice.

Store it
In a perforated bag in the fridge (for a couple of weeks); in a fruit bowl (for around a week). Once cut, wrap in clingfilm and keep in the fridge for up to four days.

Cook it
Serve fresh wedges or slices with fish or add to the pan when roasting veg or meat. Add the zest to salads, baking or sauces. Use the juice to make salad dressings, lemonade, de-glaze a pan or add a couple of drops to water to make acidulated water. Use the flesh and peel in marmalades and preserves. Halve and use to stuff a chicken before roasting.

Alternative
Try lime.
Above details from here

Lemon Poppy-Seed Soufflés

These low carb lemon poppy-seed soufflés are a light and moist keto treat, and/or a perfect dessert!

 

What You Need...

1 cup Whole-milk (full fat) Ricotta

2 large Eggs, separated

1/4 cup Erythritol

2 tsp. Lemon Zest

1 tbsp. Fresh Lemon Juice

1 tsp. Vanilla Extract

1 tsp. Poppy Seeds

What You Do...

 see details here

Do you like to use lemons in your cooking/baking?

They bring a touch of sunshine to your kitchen, especially during the winter months

Some other lemon recipes you may like to try

Roast chicken with basil and lemon salsa, see details here

Red Lentil Soup with Lemon Yogurt, it's a vegetarian dish, see details here

Italian Lemon Cake, it's low carb, see details here

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

All the best Jan

That was the weekend !

Didn't the weekend go quickly!

We had some lovely sunshine with blue skies

image from here

but oh my...

also a very heavy early morning frost

which made the roads and pavements very white and slippery!

During last week many parts of the UK had flooding!

Some parts had snow.

Well it is January ... we have to be prepared!

~ Wherever you live stay warm and safe ~

(If you are in the southern hemisphere, I hope your weather is not too hot)

Eddie and I enjoyed a quiet weekend, and managed to get a few household bits and pieces done.

I think seeing the sunshine gave us extra energy and we soon got through everything.

Mind you, perhaps it was the tea and coffee break we enjoyed, that gave us an added spurt!

But there again it could have had something to do with the -

Leek and Chorizo Frittata

it's delicious 😋

you can see the recipe here

... and finally sharing these words from Dale Carnegie

(as seen on Life is Good blog)

You have it easily in your power to increase the sum total

of this world's happiness now. How?

By giving a few words of sincere appreciation

to someone who is lonely or discouraged.

Perhaps you will forget tomorrow the kind words you say today,

but the recipient may cherish them over a lifetime.

~~ xx ~~

I hope you enjoyed your weekend.

May the coming new week be a good one for you.

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

All the best Jan

Ya Gotta Larf

The youth of today.

Eddie

 

Wooden Spoons : Do You Use Them ?

If you use wooden spoons while cooking/baking, then your spoons could be dirtier than you think!

Here are some tip on how to clean them :

From getting our bake on, to using them to stir the stew in the slow cooker, the humble wooden spoon is something of an unsung kitchen hero.

But because we use them so much, wooden spoons are probably prone to getting a little grubbier than some of our other kitchen staples.

And even though we stick them in the dishwasher or give them a daily scrub, a simple hack has revealed our wooden spoons could actually be much dirtier than we think.

Former MasterChef Australia judge, Matt Preston, shared his "wooden spoon test" so home cooks can determine whether it is worth keeping your trusty spoon or throwing it away.

He suggests leaving your wooden spoon in a cup of boiling water for about 20 minutes, drawing oils out of the wood.

People have been trying it and sharing the results on social media and many have been left shocked by how dirty the spoons are even though they wash them every day.

Preston previously told Delicious magazine: “On the surface a perfect present, but stick an old one in a cup of boiling water to see what fate awaits all wooden spoons. Give it a sniff. Phew, stinky! And you were going to stir your custard with that.”

Instead of your old faithful wooden spoon, he suggests using a silicon spatula.

“They’re hygienic, heat-resistant and flexible, so they are great for getting into the corner of a pan or getting every last skerrick out of a bowl,” he explains.

So why do wooden spoons get so dirty?
According to James Milnes, managing director at sanitiser brand Zoono, wooden spoons are more porous than plastic or metal alternatives.

“As a result, they are more likely to retain moisture or liquid,” he explains. “As a wide range of pathogens thrive on damp surfaces, this can cause them to become a haven for bacteria.

“Wood is also more likely to crack over time, allowing for bits of food and dirt to become stuck in the spoon itself.”

It’s therefore important to always clean your wooden spoon thoroughly after every use.

“If your spoon starts to look damaged with wear and tear, it’s time to invest in a new one,” says Milnes.

For those of us who are keen to give our trusty wooden spoons another go, there are ways to get them a little cleaner.

How to properly clean wooden spoons
Chris Riley, recipe developer, culinary expert and founder of 'The Daring Kitchen' has a whole wealth of kitchen-related cleaning knowledge under his belt and believes there are certain steps we can take to preserve the life of our wooden spoons for a little while longer.

“To clean a wooden spoon properly you have to hand wash it with hot soapy water (preferably quickly after each use),” he says.

Afterwards, he says we should pat it dry with a clean cloth and let it air dry before putting it away.

“If a wooden spoon sits in water for too long it will absorb water and expand, but when it dries it will contract and cracks may appear,” he adds.

According to Milnes, using high temperatures, over 60 degrees, while cleaning will kill most bacteria, but he also recommends using an anti-bacterial cleaning product to ensure it’s completely free from bacteria.

“Using an alcohol-free antibacterial product that does not use harsh chemicals is the best option as it will not damage the spoon,” he explains.

“Alcohol-based products will quickly dry them out, leaving them looking ‘fuzzy’ and causing them to crack.”

It is important you consider not just cleaning the spoon but the space the spoon is kept in too.
“Germs and bacteria love to live in dark and damp places, so while the kitchen drawer keeps things neat and tidy, it’s the worst place to keep a wooden spoon, especially if it’s thrown in there still wet, straight from the dishwasher,” Milnes explains.

“Clean your cutlery draw thoroughly on a regular basis with a long-lasting anti-bacterial spray or microbe shield.

“And always make sure wooden spoons are completely dry before putting them back into the cutlery draw.

“UV light is extremely effective in killing a broad range of pathogens, so leave it out on the windowsill or on a naturally lit surface to dry.

“This also prevents any germs being transferred from your tea towel onto the spoon before it’s put away.”

Riley also has some tips for maintaining the wooden spoons in our kitchen drawers.
“To maintain the wooden utensils apply mineral oil to the wood every once in a while to prevent the wood from drying out and cracking.

“If the wood is cracked you should get a new spoon,” he adds.

And if your wooden spoon is starting to look a little stained, there’s a fix for that too.

“If the wooden spoon has gone fuzzy or stained you can take a piece of fine sandpaper and scrub it gently to fix it,” Riley explains.

“Afterwards, apply a food-grade mineral oil and rub it in with a cloth."

Above words and image from original article by Marie Claire Dorking here

~ xx ooo xx ~

I do like to use wooden spoons when cooking, although many friends prefer the silicone ones.

What type do you like to use?

Please share your thoughts in the comments.

~ xx ooo xx ~

Looking for a recipe inspiration to use your wooden (or silicone spoons), you may like these.

Chunky Chicken and Chorizo Hotpot - see here

Beef casserole with kale mash - see here

Greengrocers Veggie Hotpot (vegetarian) - see here

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

All the best Jan

Brrr It's Cold ! Time for Goulash Soup !

What's the weather been like where you live? Recently here in the UK it has been cold! I guess the upside is that, no matter how chilly it is where you are, the chances are there could be much worse places to be.  Take for instance the lowest temperature recorded on Earth (directly at ground level) was -89.2 °C (−128.6 °F) in Antarctica all the way back in 1983! Brrr! Now that was cold!

Is there a better way to pass the time than to complain about how cold it is? Perhaps there is ...

These five funnies may make you laugh the cold away ... and if that fails how about a nice warming bowl of soup.

First the funnies 😊

It’s so cold outside when we milked the cows we got ice cream.

It’s so cold outside we didn’t clean the house; we just defrosted it.

It’s so cold outside a comedian was rushed to the hospital after being pelted with frozen tomatoes!

It’s so cold outside we had to wear so many layers of clothing that if you fell down,

you just had to stay there until somebody found you and rolled you home!

It’s so cold outside; kids were using a new excuse to stay up late:

But Mom, my pyjamas haven’t thawed out yet!

And now the soup 😋

Goulash Soup

Perfect for a winter's day : Low carb cooking

more details here

Yum, so tasty 😋

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

All the best Jan

Looking For Lower Carb Bread : Try This Cauliflower and Seed Bread

I am re-sharing this 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Breakfast : Let's make it simple : Three-ingredient egg cups/muffins

You may have seen a previous post of mine titled 'Take three ingredients' here ... well this simple breakfast recipe suggestion follows on from that ...

Whether you call it an egg cup or egg muffin this keto/low carb breakfast is a simple single-portion breakfast by Sahil Makhija that you can make in minutes. Simply beat eggs, cheese, and ham and microwave in a buttered ramekin.

Ingredients

One Serving
1 tsp butter
2 large eggs
1¼ oz. smoked deli ham, chopped
¼ cup (1 oz.) cheddar cheese, grated
salt and ground black pepper, to taste

Instructions

1. If not using a microwave, preheat the oven to 400°F (200°C).

Steps 2 to 5 can be seen here

Tips
Feel free to substitute the cheddar cheese or ham for any other cheese or deli meat you have in your fridge.
Meal prep
i) If you make more than one serving, beating the eggs in a bowl is easier.
ii) You can bake these in a muffin tin and store them in the fridge for 7-8 days.

Cooking doesn't have to be complicated 😊

"Eggs are one of the most nutritious foods money can buy - they are a natural source of many nutrients including high quality protein, vitamins and minerals. A medium egg contains less than 70 calories. Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium and iodine. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid and choline, and essential minerals and trace elements, including phosphorus." Read more about eggs here

Eggs are incredibly nutritious, but I appreciate that in some countries, at present times they are becoming expensive. If your budget and any health issues, or allergies, allow for eggs to be included in your menu plans I hope you may be able to give this recipe suggestion a try.

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

Ya Gotta Larf

Eddie

Brushing your teeth : Some Facts

"Do you remember the first time you learned to brush your teeth?

It seems like a simple thing to do, but you’ll be shocked to know that a lot of people still make mistakes when brushing their teeth.

What’s even more shocking is the idea of how people cleaned their teeth when toothbrushes still didn’t exist.

With that said, here are 10 facts about brushing your teeth to feed your curiosity!

1. It’s dangerous to brush your teeth immediately after eating.

You can damage your tooth enamel, the outer layer of your tooth, by brushing your teeth right after eating.

The tooth enamel weakens when you consume acidic foods like meat, pasta, and fish.

Dentists recommend waiting at least 30 minutes before brushing your teeth after a meal.

This is enough time for your tooth enamel to harden again, preventing it from being damaged.

2. The toothbrush we use today was invented in prison.

It’s crazy to think that people used to live without using a toothbrush.

For people to clean their teeth before, the most common way was to use a rug and soot.

William Addis hated this way of cleaning his teeth, which led him to make the first toothbrush in 1780 while he was imprisoned after starting a riot.

He made it by putting holes in a cow bone to insert pig bristles.

After being released from prison, he immediately built a company to mass-produce his invention.

3. Brushing your teeth is useless when you rinse.

You remove an active ingredient from your toothpaste called fluoride when rinsing after brushing your teeth.

Once removed, your teeth become prone to oral health problems such as tooth decay, gum disease, and acid erosion.

Even using mouthwash after brushing your teeth can still take off the fluoride.

Spitting is the only way to remove excess toothpaste without getting rid of the toothpaste’s fluoride.

The only time you should rinse with water is after flossing since it guarantees that all food debris left in your mouth is washed away.

4. A hard-bristled toothbrush is bad for your teeth.

The reason why some hard-bristled toothbrushes are still sold boils down to the fact that some consumers believe they’re more effective in cleaning their teeth.

But thinking that a hard-bristled toothbrush cleans your teeth better is a myth.

It can make your gums bleed and damage your tooth enamel, which is why dentists don’t recommend it.

What they suggest instead is a soft-bristled toothbrush because it removes plaque from your teeth and gums in a gentle way.

It can also reach areas of your teeth that a hard-bristled toothbrush can’t clean.

But remember that brushing too hard with a soft-bristled toothbrush is no better than using a hard-bristled toothbrush.

5. Brushing your teeth isn’t enough to remove bad breath.

It doesn’t matter how often you brush your teeth daily; you’ll still have bad breath if you don’t clean your tongue.

When you see your tongue looks whitish or yellowish, it’s a sign for you to clean it.

A white or yellow tongue results from bacteria building up on your tongue, which can eventually reach your teeth and gums.

This makes brushing your teeth less effective in protecting them from oral health problems.

You can use the backside of your toothbrush to clean your tongue, but using a tongue scraper does a better job of removing bacteria and preventing bad breath.

6. Whitening toothpaste can damage your teeth.

Whitening toothpaste contains more abrasive ingredients than regular toothpaste.

This can make your teeth appear slightly whiter by removing extrinsic stains or stains from the outermost layer of your teeth.

Some examples would be stains from coffee, cigarettes, and sodas.

Although, using a whitening toothpaste comes with a risk as more abrasive toothpaste leads to thinner enamel, making your teeth sensitive and even appearing darker.

7. Your toothbrush contains bacteria.

Bacteria from your mouth stay on your toothbrush after brushing your teeth.

While most bacteria from it are harmless, some can cause infections.

Studies show that some bacteria are still found on your toothbrush despite rinsing it with water. That’s why dentists recommend replacing your toothbrush regularly.

Because aside from effectively removing plaque, a new toothbrush is less prone to fungal and bacterial growth.

It’s also better not to store your toothbrush in a closed container as this results in moisture, where bacteria thrive.

8. Heart problems can be a result of poor oral hygiene.

You wouldn’t suspect poor oral hygiene or dental problems can cause heart problems.

However, a study found that people with poor oral hygiene and gum disease had a higher risk of coronary heart disease.

Bacterial infection from bleeding gums can enter the bloodstream, affecting different parts of your body, like your heart.

This dental problem can trigger inflammation in the heart vessels and infect the heart valves.

So maintain your proper oral hygiene to achieve healthy teeth and heart.

9. It’s alright to brush your teeth without using toothpaste.

Surprisingly, toothbrushes alone can clean your teeth; the brushing motion is enough to remove plaque from your teeth.

Dentists even suggest dry brushing as it makes you take your time when brushing your teeth, removing more plaque.

Ideally, you should brush your teeth for two minutes — regardless if you use toothpaste or not.

Brushing for under a minute prevents you from removing a lot of plaque from your teeth.

On the other hand, brushing for more than 2 minutes can cause your gums to recede or your tooth enamel to erode.

10. An electric toothbrush cleans better than a manual toothbrush.

An electric toothbrush is more effective in removing plaque due to its vibration or rotation feature.

It also does a better job of making your gums healthy.

When it comes to the movement per minute, there’s a huge difference.

A manual toothbrush only generates around 300 to 400 movements per minute, while an electric toothbrush produces up to 48,000 movements per minute — depending on the type of electric toothbrush you use.

What makes most electric toothbrushes even better is their built-in timer feature that ensures you always brush your teeth for at least two minutes.

~ xx ~

Brushing your teeth is easy, but that doesn’t mean you’re doing it effectively.

There are tips to consider before, during, and after brushing your teeth to ensure you’re not making dental hygiene mistakes.

Knowing these tips can prevent you from following misconceptions and increasing the risk of numerous health problems."

You can see the words above with related links in article here

Related Post

Let's Get Tooth Brushing : Some tips on looking after our teeth Read it here

You may also like to read 'Take care of your teeth and gums' by NHS UK 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.

Dear reader, within this blog you will find a variety of articles, studies, thoughts, music and recipes! It is presented in a magazine style - we hope something for everyone. Our main focus is about the Low Carb Higher (Healthy) Fat lifestyle, LCHF for short, and you can read/find out more about that here

All the best Jan

Saturday Night Chili Bake : Cheesy, Low Carb / Keto

If you've had a busy Saturday and are now short on time to get a tasty meal ready, look no further than this cheesy low carb/keto chili bake by Libby Jenkinson. It can make a lovely Saturday night (or any night) meal. Let the simple ingredients do the talking–ground beef with delicious veggies and flavourful spices. Throw everything in a baking dish, cover with cheese and let the oven do its magic, then serve with fresh cilantro and sour cream!

Ingredients
Serves Four
1 tbsp olive oil
½ cup (2¾ oz.) red onions, diced
2 garlic cloves, crushed
1 lb ground beef
1⁄3 cup red bell peppers, diced
1⁄3 cup green bell peppers, diced
2 tsp ground cumin
1 tsp chili powder
2 tsp tomato paste
1 cup (8½ oz.) canned whole tomatoes
1 cup (4 oz.) shredded cheddar cheese
salt and pepper to taste
For serving
½ cup sour cream
2 tsp fresh cilantro, chopped
Need help with weight, measurement conversion
this should help, see here

Some Tips

i) To reduce dishes, you can also cook the beef and vegetables in an oven-safe skillet. When the beef is browned, simply top with cheese and place into the oven.
ii) Using both red and green peppers adds flavor, but if you prefer, you can just use one or the other.
iii) Serve with a dollop of sour cream.

Recipe instructions

can be seen here

~ Happy Weekend Wishes ~

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

All the best Jan