"Low-carb wins : Low-carb vs DASH"

Sharing an article from Biotics Research:-

"Low Carb vs DASH Diet

A new study in the Annals of Family Medicine pitted a very-low-carbohydrate diet against the DASH diet (Dietary Approaches to Stop Hypertension) for adults with hypertension, type 2 diabetes or pre-diabetes, and overweight or obesity. While both interventions led to improvements in HbA1c, systolic blood pressure, and body weight, improvements among the low-carb group were substantially greater, raising the question of whether this approach may be more effective than the DASH diet, which is currently the American Heart Association’s standard of care dietary recommendation for hypertension.

The study involved 94 adults split across four cohorts, following their assigned regimen for four months: one group on a very-low-carb diet, one on the DASH diet, and two each of these diets with additional support in the form of email coaching, cookbooks, text messages, and recommendations regarding sleep and physical activity. The additional support was determined not to have had a significant effect on the outcomes.

For the very-low-carb (VLC) diet, subjects were advised to limit carbohydrate intake to 20 - 35 grams of non-fiber carbohydrates per day with the goal of being in ketosis when measured via urine test strips at least once weekly. The DASH diet called for limiting sodium intake to less than 2,300 mg daily and fat intake to 20% - 30% of calories per day. Participants were advised to eat a variety of fruits and vegetables, fish and lean meats, whole grains, and low-fat dairy.

Adherence was assessed via averaging three 24-hour dietary recalls over a period of 1 week. Adherence to the DASH diet was scored based on the DASH recommendations for including and excluding specific food types; participants in the VLC arms were considered to be adherent if they reported eating ≤ 90 g of non-fiber carbohydrates per day (despite the recommendation being to limit this to 20 to 35 grams).

As stated above, both interventions led to improvements in key measurements but larger improvements were observed in the VLC arms. In the VLC + support arm, almost 44 percent of subjects (7 out of 16) were able to decrease or discontinue medication for hypertension, compared to just 5 percent (1 out of 19) in the DASH + support group. In the groups without the additional support, 5 out of 16 (31 percent) of subjects in the VLC arm decreased or discontinued medication for blood pressure compared to 3 out of 23 (13 percent) in the DASH arm. Additionally, some participants in the VLC arms also decreased or discontinued medication for blood glucose, while no decreases or discontinuations were reported in the DASH arms.

We have written previously about the need to monitor medications in patients on VLC or ketogenic diets, as this way of eating is known to lower blood sugar very rapidly in some patients and blood pressure often begins to decrease quickly as well. The present study was small and has shortcomings, but it suggests that VLC diets may be more effective for patients with hypertension compared to the conventional go-to DASH strategy. In terms of long-term adherence and efficacy, this may be helpful for those who would prefer to follow a higher-fat diet, particularly if they also have type 2 diabetes and obesity as comorbidities in addition to hypertension."

Words Above From Article here

h/t Marks Daily Apple here

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

Vegetable Frittata : A delicious LCHF dish

No apologies for sharing this delicious vegetable frittata recipe again! The original recipe idea is from Julia McPhee and is a great addition to any low carb recipe collection. It's one that the family can enjoy, or why not keep it to the 'two of you' like Eddie and I so often do! If there are any leftovers - just keep them for tomorrow's lunch!

Ingredients
Serves Four (but can easily be amended to suit)

1 cup Broccoli floweret's and stalk
1 cup Cauliflower floweret's and stalk
1 Zucchini (courgette) sliced into 2 cm slices
½ cup Mushrooms sliced (not too thinly)
1 small onion sliced into large pieces (quartered)
1 tbsp. Butter
1 cup Cream
4 Eggs
1 tbsp. Mustard, wholegrain (optional)
Salt and pepper
¼ cup Cheese, grated (cheddar works well)

Instructions
1. Steam (or boil) broccoli, cauliflower, and zucchini (courgette) until just cooked but still very firm.
2. Drain and cool slightly.
3. Heat butter in a small pan and add mushrooms and onion until both have softened slightly.
4. Place all cooked vegetables in a baking dish (20-30 cm).
5. Beat eggs, cream and mustard, add salt and pepper and pour over the vegetables.
6. Top with grated cheese.
7. Bake at 180º C (350º F / Gas Mark 4) for around 30 minutes or until the dish is firm and browned on top.

Nutritional Details Per Serving
Fat 31.7g Protein 10.4g Carbs 2.2g
Need help with weight / measurement conversion

look here

If you maybe wondering what LCHF is, please read this post here

~ enjoy your day ~

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

All the best Jan

Pea Soup : Warm or Chilled : The Choice Is Yours

A comment from blogging friend Phil on this post here when he said, "I have fancied a nice pea soup for weeks now but the weather has been simply too hot and sunny. I wondered whether a cold pea soup might work but not got around to trying yet" got me thinking about Pea Soup!

I have to say I can't remember the last time I had pea soup, but I invariably have some frozen peas (or petit pois) in the freezer so maybe we will be enjoying a bowl of pea soup more often!

I came across these two recipes; the first is for a warm recipe and the second a chilled one. Talking over the recipe suggestions with Eddie he thought the chilled recipe and variety of ingredients sounded good, but what do you think?

Pea Soup
This easy pea soup recipe is one you'll make time and again when you're in a rush. The recipe scales up easily and freezes well, so there's no reason not to make loads.

Ingredients

Serves 1 - 2

1 tbsp olive oil
1 garlic clove, chopped
½ onion, chopped
200g/7oz frozen peas
300ml/10fl oz chicken stock (vegetarians may substitute vegetable stock)
50ml/2fl oz double (heavy) cream
salt and freshly ground black pepper
mint leaf, to garnish

Method
1. Heat the oil in a saucepan over a medium heat. Add the onion and garlic and fry for 3–4 minutes, until softened.
2. Add the frozen peas and chicken or vegetable stock and bring to the boil. Reduce the heat and simmer for ten minutes.
3. Add the cream and use a hand blender to liquidise the soup.
4. Season, to taste and serve in a warm bowl, garnished with a mint leaf.

From original idea here

Chilled pea soup

Delicately fresh and sweet, this chilled pea soup is a summer stunner. It’s cheap to make too as it uses frozen petit pois.

Ingredients

Serves Four

Olive oil for frying and drizzling
Bunch spring onions, chopped
1 garlic clove, crushed
300g petits pois
750ml good quality vegetable or chicken stock, hot
Large handful fresh basil
60g mixed watercress, rocket and spinach salad leaves
150ml natural yogurt

Method

1. Heat a glug of oil in a large saucepan over a medium heat. Add the spring onions and cook for 8 minutes, then add the garlic and cook for 2 minutes more. Stir in the peas, then pour over the hot stock, season with salt and pepper and simmer for 5 minutes.

2. Meanwhile, roughly chop most of the basil and most of the salad leaves. After the soup has been cooking for 5 minutes, add the chopped leaves to the pan. Bring back to a simmer and cook for a further 2 minutes.
3. Remove from the heat and, using a stick blender, whizz until smooth. Stir in most of the yogurt, then put in an airtight container and chill for at least 4 hours (see Make Ahead).

4. Once chilled, season to taste and divide among 4 bowls. Top with the remaining yogurt, basil, salad leaves and a drizzle of olive oil to serve.

Make Ahead

Make it at least 4 hours in advance (to allow time to chill), or make the day before and keep covered in the fridge. Leftovers will keep for 2-3 days, covered in the fridge.

From original idea here

~ xx oo xx ~

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

All the best Jan

Worm Charming World Championships!

Well the other week is was a post about cheese rolling, see here. Today I bring news of a worm charming championship! What is it about us Brits and unusual contests? Perhaps you also have a few more unusual contests in your country ... do please share your thoughts in the comments.

"Hundreds of people descended on a Cheshire village for the annual Worm Charming World Championships. Charmers come from across the globe to Willaston near Nantwich, to try and encourage worms to come out of the soil.

The event has been held in the village for more than 40 years, and has seen a world record. This year's winners were the Jones and Weaver families who said they were "very proud" to take home the trophy.

According to the International Federation of Charming Worms and Allied Pastimes (IFCWAP), Willaston has been the venue for the annual World Championships since 1980 when the Worm Charming event was first devised by John Bailey who was the deputy headmaster of Willaston County Primary School.

The current world record is held by 10-year-old Sophie Smith, who charmed 567 worms out of the ground at the 2009 event.

IFCWAP president, Gordon Farr, former headmaster of Willaston School, said: "I think this is the nature of the British public - they are eccentric by nature, but they don't always show it, but every now and again at an event like this it comes to light."

Callum, a member of the winning team, said he had been worm charming since he was five. "I feel very happy because a lot of hard work and dedication over the years (goes in) to get this," he said. He said his technique was to use a garden spade and garden fork to make "vibrations" in the earth to encourage the worms up. But it was not a record-breaking year and, in total, he said, they raised 48 worms."

Words and pictures from article 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.

All the best Jan

Prediabetes : "What is prediabetes & how can you reverse it?"

Sharing some words (and image) from Franziska Spritzler, RD, CDE writing on Diet Doctor site

"What is prediabetes & how can you reverse it?
Have you been told that you have prediabetes or that you’re at risk for type 2 diabetes? You’re not alone. Prediabetes is extremely common, affecting more than one third of all American adults. (and a lot more world-wide).
The good news is that you can control, or even reverse, this condition by making a few simple diet and lifestyle changes — no medications required.

Read on to learn about prediabetes and the steps you can take today to reverse it.

What is prediabetes?

Prediabetes is a health condition in which your blood sugar levels are above the normal range but not high enough for you to be diagnosed with diabetes.

It is one of the most common conditions in the modern world, and the number of people affected by this condition is growing steadily.

Where does the high blood sugar come from?
The sugar (glucose) in your blood comes from eating certain foods and from your liver. Your liver stores sugar and releases it into your bloodstream as needed.

When you eat sugar and starches, they are broken down into glucose and quickly absorbed into your blood. This causes your blood sugar to begin rising. In response, your pancreas produces insulin, a hormone that directs glucose to move from your blood into your cells. When this is working well, the sugar, or glucose, in your blood stays within a narrow range.

If you have prediabetes, in most cases, your pancreas produces insulin normally, but your cells don’t fully respond to insulin’s effects. This is called insulin resistance, and it causes blood sugar to increase above the healthy range. As a result, your pancreas produces even more insulin in an attempt to return high blood sugar to normal levels.

During prediabetes, your blood sugar and insulin levels may gradually increase over several years. In short, you don’t go from having normal blood sugar one day to having type 2 diabetes the next. It’s an evolving process. And prediabetes is the intermediate step.

In some cases, diabetes complications can start developing during the prediabetes stage — including eye, kidney, and nerve damage — years before any symptoms occur.
Having prediabetes also increases your risk of heart disease.
So, it’s important to take prediabetes seriously."

In her article Franziska also writes about:

• How do I know if I have prediabetes?
• How to reverse prediabetes
• Exercise
• Other lifestyle changes

"What are the risk factors for prediabetes?
According to the CDC, several factors can increase your risk of prediabetes, including:

• having a BMI of 25 or more, especially if you carry excess weight around the middle and have other features of metabolic syndrome, such as elevated blood pressure
• being 45 years or older
• having a family history of type 2 diabetes, especially if you do not have obesity
• living a sedentary lifestyle
• having a history of gestational diabetes
• being of African, Indian, Hispanic, Pacific Islander, or Native American ethnicity

Women with polycystic ovary syndrome (PCOS) are also at increased risk of prediabetes.

Although meeting one or more of these criteria doesn’t mean that you will definitely get prediabetes, it increases your risk of developing it. So if you fall into any of these categories, you may want to get tested for prediabetes and start making lifestyle changes now to prevent developing prediabetes in the future.

Does having prediabetes mean I will get type 2 diabetes?
Based on the most recent research, more than half of all people with prediabetes are expected to develop diabetes at some point in their lifetime, while others will never progress beyond prediabetes.

In some studies, people with a fasting blood sugar level or A1c at the upper end of the prediabetes range were more likely to eventually develop type 2 diabetes than those whose levels were closer to the normal range.

But no matter where your blood sugar levels are now, you can control or even reverse prediabetes by changing how you eat and adopting other healthy lifestyle habits.

You have the power to achieve normal, healthy blood sugar and prevent type 2 diabetes — by taking control of your health. Start today!"

The above is a snippet from Franziska's original article which you can read in full with all relevant research links 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

Ginger Lime Chicken : Easy Low Carb Recipe : Asian Inspired Flavours

This quick and easy low-carb Asian inspired chicken recipe is not only full of flavour, but it is also very versatile. You can double the recipe and have it for dinner one night, and then use the leftover chicken for salads throughout the week.

Ingredients

Serves Four
2g net carbs per serving
1½ lbs boneless, skinless chicken breasts
¼ cup tamari soy sauce or Coconut Aminos
2 tbsp. fresh lime juice
2 tsp toasted sesame oil
1 tsp lime zest
1 tsp fresh ginger, grated
1 pinch chili flakes, extra for garnish
1 tsp sesame seeds, toasted, for garnish (optional)
1 tbsp. fresh cilantro, chopped, for garnish (optional)
Instructions
for this dish can be found here

Tasty served with either

Low Carb Butter-fried broccoli, see here

Low Carb Asian Cauliflower Rice, see here

Limes are the same shape, but smaller than lemons, with a bright green, fairly smooth skin, limes are a highly aromatic fruit. Like lemons, limes are high in vitamin C.

There are three main types:
Tahitian, which is the largest, with the most acidic flavour;
Mexican, slightly smaller, very aromatic, and with a particularly bright green skin;
Key lime, which have a paler skin, a high juice content and a strong flavour.

Limes are available all year round, when buying them look for unblemished, firm limes that feel heavy for their size as they will be the juiciest. If you intend to use the zest, buy them unwaxed (shops should state this clearly). If you can't find unwaxed limes, scrub the limes thoroughly before zesting.

To extract the maximum amount of juice, make sure the limes 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 them for around 30 seconds, depending on the size of the lime - warming them up also helps them give up more juice.

You can store limes 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.

A variety of recipe ideas and 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

Soups for Summer and Winter !

If you live in the Northern Hemisphere you may like this summer soup

It's just right for warmer days, with a combination of

avocado, cucumber and green onion, your soup bowl will be packed full of good nutrients

Avocado and Cucumber Soup

Ingredients

Serves Four

12 oz. (English) cucumber, peeled, cut into 4 pieces

2 Fresh California / Hass Avocados, peeled, seeded, quartered

(Large avocados are recommended for this recipe. A large avocado averages 8 ounces.

If using smaller or larger avocados, adjust the quantity accordingly.)

1 oz. green onion, cut into large pieces

2 cloves garlic, peeled

2 Tbsp. cilantro leaves, plus extra for garnish

4 Tbsp. fresh lemon juice

1 cup plain yogurt, plus extra for garnish

1 cup cold water or cold vegetable stock

1 cup ice cubes

Recipe instructions

can be seen here

For those who live in the Southern Hemisphere you may like this winter soup.

It's just right for the cooler winter months, so lovely and warming

Parsnip and Cauliflower Soup

Ingredients

Serves Four

1 tbsp extra virgin olive oil

1 leek, sliced

2 garlic cloves, crushed

1 tsp fennel seeds

1 tsp ground cumin

2 parsnips, chopped

1-2 cups vegetable stock/broth

1 medium or ½ large cauliflower head

For the Roasted Parsnip Toppers

1-2 parsnips, thinly sliced

1 tbsp extra virgin olive oil

Salt and pepper, to taste

Recipe instructions

can be seen here

If you should need help with measurement equivalents look here

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

All the best Jan

Coping With Type One Diabetes In The Heat : Tips and Precautions You Can Take

I have shared this before but it's always good to have a reminder ...

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."

The above originally from Diabetes Diet Blog here

Related Post

When It's Hot Stay Hydrated - read it here

All the best Jan

Summer Solstice 2023 ... the Longest Day ... celebrate with low carb lemon ice cream

Summer solstice 2023: When is it and what causes the year’s longest day?

Here's when the summer solstice takes place this year, what it represents, and why Stonehenge is so important.

Stonehenge, UK

Get out those sandals, BBQs, and sun hats because the summer solstice 2023 is finally here! Whether you like it or not, we’re now halfway through the year, with the summer solstice marking the astronomical start of the season. More specifically, the summer solstice signals an important moment in the calendar for many and it’s no different in 2023. But when is it exactly? What does it mean? 

When is the summer solstice in 2023?
The summer solstice in 2023 will take place on Wednesday 21 June at precisely 3:58pm BST in the UK and 10:58am ET / 7:58am PT in the US. Contrary to popular belief, the solstice is an exact moment and not the entire day. The event takes place on the first day of the astronomical summer season and marks the exact point the northern hemisphere is pointing directly towards the Sun. It also marks the longest day of the year, with the highest number of daylight hours seen in a single day in 2023. 

When is sunrise for the summer solstice?
On Wednesday 21 June, the day of the summer solstice, sunrise will be at 4:43am in London (BST). Times will vary slightly in the UK, with Edinburgh's sunrise at 4:26am (BST). In the US, the sunrise will depend on your location. New York City summer solstice sunrise time: 5:25am (EDT) Austin, Texas summer solstice sunrise time: 06:29 (CDT) Los Angeles, California solstice sunrise time: 05:42 (PDT)

Counterintuitively, even though 21 June is the longest day of the year, it's not the day with the earliest sunrise. "The earliest sunrise actually occurs 4 days earlier, and the latest sunset occurs 3 days later," Dr Darren Baskill, an astrophotographer and astronomy lecturer at the University of Sussex, says. "This slight difference is caused by the Earth orbiting the Sun not in a circle, but in a slight ellipse."

What is the summer solstice?
The summer solstice takes place at the exact moment the Sun reaches its highest point in the sky, which is when the northern hemisphere is tilted most towards the Sun. Essentially, it marks the point when the Sun’s rays hit this part of the Earth most directly. "The summer solstice occurs for the northern hemisphere when the Earth moves into such a position that its North Pole is pointing in the direction of the Sun, making the Sun high in the sky," says Baskill. "At the same time, the South Pole of the Earth is pointing away from the Sun, and so the southern hemisphere have their winter solstice on the same day." The Earth’s axis has a tilt of around 24°, relative to its orbit around the Sun. 

The summer solstice is not necessarily the hottest day of the year. Usually, the hottest day of the year is in July or August. This is because oceans and land masses release the heat absorbed from the longer days back into the atmosphere.

Why is the Earth tilted?
We get a summer solstice because the Earth's North Pole is tilted at around 24° from the vertical, compared with its orbit around the Sun. For the same reason, the Arctic Circle gets the Midnight Sun: on the summer solstice, and for longer further north, the Sun is visible above the horizon all night long.

But where does the Earth get its tilt?
please refer to original article - link below

How is the summer solstice marked around the world?
The summer solstice is marked around the world by different groups and cultures, but the most famous event arguably takes place at Stonehenge in the UK.

While many mysteries remain about the ancient stone circle, we do know that the monument is structured to mark the position of the rising sun at the solstices (whether that was its original intention or not). As such, 21 June 2023 marks the only day the site has free (managed) open access for tourists and those looking to take in the special and sacred event.

Other summer solstice events around the world include Midsummer, which is an important date in Sweden and the other Scandinavian nations.

What’s the difference between an equinox and a solstice?

please refer to original article - link below

Do any other planets have solstices?
Yep, other planets do indeed have solstices. Just the same as on Earth, when any planet’s northern pole reaches its maximum tilt towards the Sun, the summer solstice happens and its winter solstice takes place when the southern pole does the same.

Words, and picture, above plus more to read at original article here

Read more about Stonehenge here

~~ xxx ooo xxx ~~

Why not celebrate summer solstice with a lovely scoop (or two) of lemon ice cream, this recipe suggestion is sugar free and low in carbs. More details 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 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

Animal Pizzas : Owl, Cat, Rabbit, Dog

Aren't these animal-shaped pizzas cute! Which one will you choose? I like the look of the rabbit 😊 They are made using muffin bases, and are topped with a speedy tomato sauce that's packed with veg. Fun and yum all in one! Perfect for family gatherings, I'm sure the younger members will dive in quick!

Ingredients

Makes eight pizzas

4 English muffins, halved
8 cheese slices
3 slices turkey breast
1/2 red pepper, sliced into thin sticks
2 balls of mini mozzarella
4 blueberries, halved
2 cherry tomatoes, halved
8 Kalamata or black pitted olives
¼ yellow pepper
4 baby spinach leaves
2 slices Italian salami

For the hidden veg tomato sauce

1 tbsp olive oil
100g (4oz) mushrooms, sliced
1 trimmed leek*, sliced
1 red or yellow pepper, chopped
1 carrot, grated
small handful fresh basil, chopped
1 x 400g tin tomatoes

*If you don't have any leeks, try using spring onions (scallions) instead

Method
1. Make the hidden vegetable sauce. Heat the oil in a saucepan and cook the mushrooms, leek, pepper and carrot for 10 minutes. Stir in the tomatoes and basil and cook for a further 2-3 mins. Blitz until smooth with a hand-held stick blender or in a food processor. Set aside until ready to make the pizzas or freeze for a later date.
2. Heat the oven to gas 6, 200°C, fan 180°C. Toast the muffins and lay out on 2 lined baking sheets. Top each half with half a tablespoon of tomato sauce and a cheese slice, cutting to the same size as the muffins. Reserve the offcuts to make ears and beaks. Bake for 10 mins, until the cheese is melted and golden.
3. To make the owl, take 2 muffins and put 1 turkey slice onto each, then use the cheese offcuts to make the ears and beak. Add a couple of slices of red pepper strips for the wings and use the mini mozzarella and blueberries for the eyes.
4. To make the cat, cut the remaining turkey slice into 4 triangles for the ears and place on 2 of the muffins. Add blueberries for the eyes, an olive for the nose and red pepper sticks for the whiskers.
5. To make the rabbit, add halved cherry tomatoes to 2 of the muffins for the eyes, add an olive for the nose, 2 chunks of yellow pepper to make the teeth and add 2 spinach leaves for the ears.
6. To make the dog, halve each slice of salami and add to the remaining muffins to make ears. Place a piece of mozzarella in the middle to make the base of the nose, then top with a slice of olive. Use 2 olive slices to make the eyes, then cut the remaining red pepper sticks into tiny pieces and shape into a mouth.

Each serving

Carbohydrate 16.8g Protein 19.5g Fibre 1.4g Fat 9g

From original idea here

Related Post

Mini Pizza's, lower carb alternatives, see here

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

Did You Know !

Sharing six uses for everyday things in your home you might not know!

TOOTHPASTE CLEANS MORE THAN YOUR TEETH

Using toothpaste is a winning bathroom and kitchen cleaning hack you might not have heard of. Gabby Martin, a supervisor with Bio Recovery explains: 'One household item you wouldn't think has many practical purposes is toothpaste! Think of how toothpaste reduces staining on your teeth. It actually operates similarly on most surfaces, including wood and ceramic countertops. Next time you have a stain on your table, hit it with toothpaste.' And if you're looking for a hack for how to remove scratches from glass, then look no further than toothpaste.

WALNUTS ARE GREAT FOR MORE THAN JUST BAKING
If you're looking to restore damage to an old piece of wood furniture or flooring as part of your DIY home repairs, Todd Saunders, CEO of FlooringStores has a great secret weapon for you to try out. 'Walnuts are a great tool for fixing scratches in your wooden floors and furniture. The key here is walnut oil, which is rich, dark, and often used in woodworking to give wood a beautiful dark tone and help to preserve it.' 'By rubbing a walnut over a scratch in your woodwork, you're essentially working this high-quality oil right into the scratch, often obscuring it completely. Finish by rubbing the scratch with your finger and then buffing with a soft cloth.'

CORNSTARCH CAN BE USED TO DETANGLE
Cornstarch is an epic detangler. Pour it over tangled shoelaces, necklaces, tassels, or strings to help detangle them quickly and effectively. You can even use it on matted pet fur. According to Ashleigh Gibbs of PetsRadar, you can use cornstarch in combination with baking soda to create a DIY dog grooming powder that's gentle on their skin: '1 cup (230 g) of baking soda and 1 cup (128 g) of cornstarch combined in a bowl can be useful. Comb it through your dog's fur to remove dirt and grime. It might not be something to use too often, however, as it can cause residue to build up on their fur.'

MEASURING TAPE SECRET FEATURES
You’d think a measuring tape is pretty self-explanatory but perhaps not! This must-have DIY tool's metal tab you use to pull it along a surface actually has two extra purposes: the wide hole in the metal piece is the perfect size to hook over a nail head to keep your markings steady when measuring something. It also has an edge on one side that you can use to gently press and mark a surface.

CHOOSE WOOD HANGERS OVER PLASTIC
Did you know wooden coat hangers are for more than just looking nice in your wardrobe? They’re usually made from cedar wood, which helps repel bugs and are a secret weapon when figuring out how to get rid of clothes moths. They also have a nice scent and are great for heavy pieces of clothing like jackets and/or garments that are susceptible to damage like wool, linen, and silk.

CHOOSE BRASS DOORKNOBS FOR A GERM FREE HOME
You might not have really thought about doorknobs too deeply. But it turns out, that a lot of doorknobs are made out of brass because it destroys bacteria. Great if you have young kids or simply aren't a fan of germs, brass actually has antibacterial properties, meaning they can kill a wide range of microbes in a matter of hours.

Did you know any of these?

More to read at article here

~ enjoy your day ~

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

Happy Fathers Day 2023

image from google

Today Sunday 18th June 2023 here in the UK, and many other countries, we celebrate Father's Day. It is usually held on the third Sunday of June and is a day to honour fathers and father figures, such as grandfathers and fathers-in-law. Many people make a special effort to visit their fathers or to send them a card or gifts. More information can be read here

If you live in America it was back on June 19, 1910 that Father’s Day was founded, in Spokane, Washington at the YMCA by Sonora Smart Dodd to honour her father, Civil War veteran William Jackson Smart, for all his efforts as a single parent raising his six children. According to Hallmark Fathers Day is the fourth largest card sending occasion. More information can be read here

In our house cards and gifts are given, some arrived early by post ready for Eddie to open ... and we are fortunate to be able see some family members later today. Those we will not be able to see are just a 'phone call away ... all in all a lovely family day.

Wherever you may live we wish all who will be celebrating this day a happy day.

If you can smell a wonderful aroma wafting from your computer screen it will be the Roast Chicken cooking, everyone's favourite meal 😋

Sunday Roast Dinner : Classic Roast Chicken and Gravy

see more details and recipe 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

The King’s Birthday Parade (Trooping the Colour) ... and a low carb lunch !

His Majesty King Charles III's official birthday is celebrated for the first time on Saturday 17 June 2023.

The occasion will be marked by the ceremony of Trooping the Colour (King's Birthday Parade), the annual military spectacle from Horse Guards in London.

King Charles III's actual birthday is 14 November - he was born on 14 November 1948 - but the Sovereign's birthday (or HM The King's official birthday) is celebrated on another date, usually in the summer months.

Her Majesty Queen Elizabeth II's official birthday was celebrated in June, while her actual birthday was on 21 April.

I'm sure both here in the UK, and world-wide, many will be watching the event on television as regiments of the Household Division troop their colour on Horse Guards Parade in a world-renowned spectacle full of music, majesty and military precision.

The morning’s events culminate with the annual RAF fly-past and the royal family’s iconic balcony appearance.

Words and picture from here

~ xxx ooo xxx ~

well after the excitement of the Kings Birthday Parade

it will be time for some lunch, how about 

Melon and Parma Ham

A gorgeous pairing of two delicate flavours - sweet and juicy melon with smoky slices of Parma ham.

This makes an enjoyable light lunch, it's such a refreshing combination of tastes.

see more details 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 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

Thai Fish Cakes : Full of flavour and low in carbs

Today I am sharing a recipe from Tom Kerridge. These Thai fish cakes are full of intense flavours, with green beans for extra texture, and make a lovely low carb meal served with a salad.

Ingredients
Serves Four
For the fish cakes
600g/1lb 5oz salmon fillet, skin removed and cut into chunks
1 large free-range egg
2 tsp lemongrass paste
2 tbsp Thai red curry paste
1 tbsp fish sauce
4 kaffir lime leaves, finely shredded
100g/3½oz green beans, finely sliced
1-calorie sunflower oil spray
sea salt and freshly ground black pepper
2 limes, cut in half, to serve
For the salad
2 carrots (about 200g/7oz), peeled and cut into thin ribbons
200g/7oz cucumber, peeled and cut into thin ribbons
½ red onion, thinly sliced
12 radishes, thinly sliced
large handful of coriander, roughly chopped
60g/2¼oz mixed salad leaves
1 tbsp rice wine vinegar
1 tbsp soy sauce
salt and freshly ground black pepper

Method

1. Put the salmon into a food processor with the egg, lemongrass paste, curry paste, fish sauce and lime leaves. Season with salt and pepper and blend until the mixture comes together but still has some texture. Transfer to a bowl and fold in the sliced beans. Cover and leave in the fridge until needed.
2. To make the salad, mix together the carrot, cucumber, red onion, radishes, coriander and mixed leaves in a large bowl.
3. Heat a large pan over a medium–high heat. Divide the fish cake mixture into eight equal-sized pieces and shape into patties. Spray a little oil into the pan and add four of the fish cakes, spacing them apart and flattening each one slightly. Cook for 2–3 minutes on each side or until cooked through. Set the cooked fish cakes aside on kitchen paper while you cook the remaining fish cakes.
4. Add the rice vinegar and soy sauce to the salad and mix well. Divide between serving plates and add two fish cakes and a lime half to each plate. Serve straight away.

Recipe Tip
To freeze, place the uncooked patties on a tray lined with baking paper and freeze until firm, then pack into a zip-lock bag or container. Defrost fully in the fridge before cooking as per the recipe.
From original idea here

~ enjoy your day ~ 

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

Low Carb White Chocolate Raspberry Popsicles / Lollies ... fabulous when the weather is hot

Hopefully wherever you may be the weather is being kind and you may enjoy a sunny day ... in fact the kind of day when a Popsicle / lolly could be enjoyed.

These low-carb white chocolate raspberry Popsicles / lollies can be a great way to cool off on a warm summers 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

You may also like this favourite frozen dessert of blogger friend Lorrie. She calls them Fudgesicles and says they are great for the younger crowd, although I'm sure the older crowd may like them too 😊 Have a look at some of her other recipes here, note they are not all necessarily low carb. 

sunflowers enjoying the sun - from post here

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

All the best Jan

Summer Salad Suggestions

Are you enjoying salads in your menu plans?

Eddie and I are!

Especially as here in the UK we have been enjoying sunshine and warm temperatures.

Egg and parsley salad with watercress dressing

This recipe can be used for a picnic or an 'at home' gathering.

A picnic's not a picnic without a boiled egg or two.

Serve them in a salad with parsley, shallots, a watercress dressing

and a sprinkling of chilli salt ... 😋

Ingredients

Serves 8- 10

6 eggs, the best quality you can buy
small bunch parsley, leaves picked
1 shallot, peeled and sliced into thin rings
½ tsp dried chilli flakes
For the watercress dressing

70g watercress
75ml olive oil

Method

1. Bring a pan of salted water to the boil and boil the eggs for 9 mins, then drain, cool, peel and halve. Whizz the watercress and oil together with a pinch of salt and set aside. Mix the chilli flakes with some flaky salt and set aside. Everything can be prepared the day before and chilled, though there’s no need to chill the salt.
2. Take everything to the picnic* in separate containers, then when you get there, scatter the eggs with the parsley and shallots, drizzle everything with the watercress oil and season with the chilli salt.

* This salad can also be enjoyed as an at home gathering.

From original idea here

Triple Berry Summer Salad

I first came across this recipe in 2015 ...

Years on it is still a favourite

The ingredients just get your taste buds working

Ingredients
Serves four
9oz baby spinach, torn
1 cup sliced strawberries
1 cup raspberries
1 cup blueberries
1/2 cup sliced almonds, toasted
1/3 cup chopped basil
1 avocado, chopped
4oz goat cheese
Method
1. Divide baby spinach between plates then top with berries, almonds*, basil and chopped avocado. Crumble goat cheese on top then dress with salad dressing. You could use a strawberry balsamic vinegar, but any olive-oil based vinaigrette would be fantastic.
2. So easy and fabulously fresh, no-cook, and light ...yet filling from the goat cheese and avocado. You could if you wish serve it with some grilled chicken breast marinated in some of that balsamic vinegar. Dear readers it's entirely up to you.

*The easiest way to toast almonds is to spread them on a plate and microwave in thirty second increments until they’re golden brown. You could also do this in the oven, but sometimes you just don't need the oven on!

I hope you enjoy this taste of summer soon, see original recipe idea here
If you should need help with measurement/weight conversion see here

Related Post

Italian Salads : Gino D'Acampo : See here

~ some roses to brighten your day ~
(image from google)

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

All the best Jan

Meet Rosie !

Meet Rosie the cat who celebrated her 32nd birthday on June 1st 2023 and her owner reckons she could be the oldest in the UK. The tortoiseshell tucked into a miniature birthday cake of red salmon as she reached the milestone which is the equivalent of an impressive 140 in human years.

The record is currently held by 27-year-old Flossie from London, but as Rosie's owners are waiting to hear from the Guinness World Records she might soon be knocked off the top spot ...

Rosie was born on 1 June 1991. Rosie's paw-rent rescued the "fluffball" when she was a kitten and has only visited the vet twice in her life. Lisa Blissett said Rosie "is lovely" and mostly enjoys "eating and sleeping" these days.

Rosie is just six years off the age of the oldest cat to have ever lived - Crème Puff from Texas lived to the grand old age of 38 according to the Guinness World Records.

The record breaking feline was born on 3 August 1967 and lived until 6 August 2005, cared for by his owner Jake Perry in Austin, Texas, in the United States.

Words and picture from article here

All the best Jan