Saturday 30 September 2023
Friday 29 September 2023
A Mediterranean diet of seafood, wholegrains, nuts, fruit and vegetables could lower the risk of dementia by almost a quarter, according to a recent study.
Significantly the findings suggested that, even for individuals with a higher genetic predisposition to dementia, having a more Mediterranean-like diet reduced the likelihood of developing dementia.
The study which has been ongoing for the past two years, was led by Newcastle University in collaboration with colleagues from Queen’s University Belfast, University of Exeter, the University of East Anglia and the University of Edinburgh and has been published in the medical journal, BMC Medicine.
This was a large-scale project with analysis of data from over 60,000 older adults in the UK, which explored whether individuals who followed a Mediterranean-like diet had a lower risk of developing dementia than those who did not.
The research found that those with the highest level of adherence to a Mediterranean diet had a 23% reduced risk of developing dementia over a nine-year period than those with the lowest level of adherence.
Dr Claire McEvoy, Senior Lecturer in Nutrition and Ageing Research from Queen’s University said: "Most people are unaware that keeping a healthy diet and lifestyle can protect memory and thinking abilities during ageing. This important study shows that eating more vegetables, fruits, wholegrains, fish and olive oil and less processed food, sugary food and red meat, could help to reduce the risk of future dementia in our UK population.”
Dr Oliver Shannon, Lecturer in Human Nutrition & Ageing, and lead author on the study from Newcastle University, said: “Dementia impacts the lives of millions of individuals throughout the world, and there are currently limited options for treating this condition. Finding ways to reduce our risk of developing dementia is, therefore, a major priority for researchers and clinicians. Our study suggests that eating a more Mediterranean-like diet could be one strategy to help individuals lower their risk of dementia.”
Dementia, including Alzheimer’s disease, is currently the leading cause of death in the UK, and places a considerable burden on individuals, their families, and society at large.
The study was conducted as part of the Medical Research Council funded NuBrain consortium, which is led by Professor Emma Stevenson at Newcastle University, and aims to address the challenge of optimal nutrition for healthy brain ageing."
Thursday 28 September 2023
Why is this recipe called Chicken Normandy you may ask ... well it is because Normandy (a part of France) is a significant cider-producing region, and also produces calvados, a distilled cider or apple brandy. This recipe uses 500ml of dry cider which combined with all the other herbs and ingredients results in a wonderful taste 😋 C'est magnifique 😊
6 chicken legs
200g bacon lardons
2 onions, finely chopped
2 sticks celery, finely chopped
2 cloves garlic, crushed
1 tbsp plain flour
500ml dry cider
150ml chicken stock
2 sprigs thyme
1 bay leaf
150ml crème fraîche
1. Heat the oven to 180C/fan 160C/gas 4. Heat 2 tbsp oil in a large casserole with a lid. Season the chicken legs and fry in batches on all sides until golden and crisp, then remove. Add the bacon lardons and fry until some of the fat has been released, then add the onions and celery. Cook until translucent, then add the garlic and fry for another minute before mixing in the flour. Add the cider and let it bubble for a minute before adding the stock, thyme and bay leaf. Bring back to a simmer, season well, and add the chicken legs. Cover with a lid or foil, transfer to the oven for 40 minutes, then remove the chicken and keep warm.
2. Stir the crème fraîche into the sauce and return to the hob to bubble and thicken, then add back the chicken. To freeze, cool completely, divide into portions and freeze, covered. To reheat, defrost in the fridge overnight then reheat in the oven for 30 minutes at 180C/fan 160C/gas 4 until piping hot. Serve with lower carb mashed swede/rutabaga or green beans, (although some readers may prefer potatoes or pasta).
Wednesday 27 September 2023
Can your diet help to keep you healthy?
Many of us are looking at what can keep our immune systems in peak condition. While a constant supply of vitamins, minerals and antioxidants is required to keep it functioning at its best, healthy foods or supplements aren’t the be-all and end-all. Our immune systems are influenced by a number of different factors, not just one specific nutrient. Getting enough sleep and exercising regularly – as well as eating a balanced diet – are all key for supporting the body to fight infection and disease.
The immune system is the body’s major safeguard against infection, illness and disease. It contains a vast network of cells, tissues and organs which co-ordinate the body’s defences against bacteria, viruses and toxins that may threaten our health. One of the main components of our immune system is the millions of defensive white blood cells that patrol the blood stream and lymphatic system, constantly on the lookout for suspicious signs of disease. Once detected, our immune system mounts a response to fight an infection and remembers it for the next time.
What we eat can support the immune system by providing the body with the nutrients required to build a protective response and counteract oxidative stress including antioxidants, phytonutrients, vitamins, minerals and fibre. Try to include a wide range of colourful whole foods, fruits and vegetables from the list below; the more variety the better.
Best foods to support immunity:
The humble orange might not grab headlines like other, trendier ‘superfoods’, but blood oranges are the real superstars of the citrus family. They contain five times the antioxidant activity of a regular orange with the same amount of vitamin C. Research has shown that a daily glass of blood orange juice for seven days could help reduce inflammation and raise antioxidant levels in the blood.
Greek yogurt contains probiotics and is packed with more protein than regular yogurt. A published meta-analysis discovered that people who ate probiotics daily had a lower risk of catching a cold than those who did not eat any probiotic-rich food.
Pomegranate contains polyphenols that can help treat and prevent coughs and colds. Studies have shown that concentrated amounts of polyphenol antioxidants, like those found in pomegranate juice, can reduce the duration of a cold by as much as 40 per cent.
Brazil nuts contain selenium, an important mineral to protect against oxidative stress. Selenium has also been shown to help the body fight viral infections so including a couple of Brazil nuts each day as part of a meal or snack can ensure the immune system has enough selenium to stay strong.
Wild salmon is filled with zinc, a nutrient that has been proven to assist with reducing common cold symptoms. It is also high in omega-3 fatty acids which assist in reducing inflammation, prevent viral infections and enhance the functioning of immune cells.
Research from the University of California reported broccoli can be a great addition to your diet if you’re trying to prevent a cold. Broccoli and other cruciferous vegetables were proven to help boost immunity, because of the sulforaphane, a plant chemical in the vegetable, which switches on antioxidant genes and enzymes in specific immune cells. In doing so, they combat free radicals to reduce the risk of disease.
Green tea is frequently included on lists of super healthy foods for good reason. It contains flavonoids, an antioxidant that boosts immunity, and has anti-inflammatory properties. According to a study, it’s the antioxidant catechin, which is heavily prevalent in green tea, that is a powerful antibacterial and antiviral and can kill off cold-starting bacteria and the influenza virus.
When it comes to treating a common cold, ginger is one of the best foods for relief. In a review published in the International Journal of Preventative Medicine, researchers found that ginger’s potent anti-inflammatory properties were key in the root’s powers to combat a cold or flu.
Shallots contain as much as six times more polyphenols than some everyday onions. This is down to the quercetin content. Quercetin plays an important role in helping the body combat free radical damage which is linked to disease.
Dark chocolate contains magnesium which is a vital mineral for supporting the immune system. Magnesium helps lymphocytes bind to pathogens so they can be removed from the body. Make sure to choose the very dark chocolate (80 per cent cocoa and over), to get the most magnesium and immune-boosting benefits.
With twice the vitamin C content of an orange and loaded with antioxidants like lutein and zeaxanthin, kiwis are bite for bite one of the most nutritionally dense fruits in the world! Various compounds from vitamin C and fibre, to carotenes and polyphenols, have been shown to be beneficial to immune function and all of these also just so happen to be found in a kiwi.
Many herbs and spices are known for their antimicrobial and immune boosting properties. Oregano is one such herb that is worth including in your cooking. It contains essential oils which are known for their antimicrobial, antiviral and antifungal properties and could be helpful in treating bacterial infections.
The bottom line
What we eat can influence our immune system, with certain foods associated with lowering the risk of disease or reducing recovery time if we do get ill. As always, the bottom line is to choose fresh, whole foods as much as possible, and to eat a wide variety of colourful (and tasty) foods. By including fewer ultra-processed foods, you can reduce disease risk and promote healthy immune function.
Tuesday 26 September 2023
Did you know these six sweet facts about modern-day birthday cakes.
1. The first slice of your birthday cake in Mexico must be given to the person you love the most.
2. Koreans have a different version of birthday cake called tteok, it is a steamed rice cake with various stuffing and is usually served with Korean seaweed soup.
3. Traditional Danish birthday cakes are in the shape of the person having the birthday and are called “Kagemand” for a cake man and “Kagekone” for a cake woman.
4. Mawa cake is a traditional birthday cake in India made out of milk and nuts and is considered to make the birthday celebrant extra special because it takes a long time and effort to make.
5. A Revani is a gooey birthday cake famous in Greece and Turkey, which is made of lemon and semolina with a thin layer of orange syrup on top that gives it a sweet flavour.
6. The iconic Jewish birthday cake is known as ugat yomledet, a chocolatey, moist sponge cake with lots of frosting or whipped cream on top, and it must be eaten with milk or dunked in it like an Oreo.
Celebrating a birthday may vary from country to country; however, there comes a similarity – cakes on birthdays.
Julia Child once said, “A party without a cake is just a meeting.”
Cakes, indeed, make an occasion extra special for everyone!"
Words above, and more, can be seen from article here
All the best Jan
Monday 25 September 2023
Sunday 24 September 2023
With so many ways to enjoy pumpkin, you may be interested in knowing some of the top health benefits of eating this versatile fruit.
1. Low Calorie, High Nutrient Content
Being 90% water, pumpkins are a low-calorie food with plenty of beneficial nutrients. They’ve got more fibre than kale, more potassium than bananas, and are full of magnesium, manganese, and iron. Pumpkins are also a great source of Vitamin A, Vitamin C, and Riboflavin.
2. Powerful Anti-Inflammatory
Pumpkin seeds, or pepitas, are a perfect snack and work as well as non-steroidal anti-inflammatory drugs in reducing symptoms of inflammation. Plus, they’re even better than drugs because they taste great and don’t have any of the negative side-effects!
3. Anti-Cancer Properties
Pumpkins are incredibly rich in beta-carotene, an antioxidant that has been linked with reducing the risk of cancer. Studies have shown that populations with high levels of beta-carotene in their diet had lower population-wide rates of cancer.
4. Great Source of Protein
One serve of pumpkin provides 4% of recommended daily protein values, which is good news for non-meat eaters looking to increase their protein intake.
5. Good For Your Eyes
Vitamin A is essential for good eye health, helping the retina absorb and process light, and pumpkins contain a high percentage of your daily requirement in just one serving! Additionally, lutein and zeaxanthin, two antioxidants found in pumpkin, support the prevention of cataracts and may slow the development of macular degeneration.
6. Supports Your Immunity
The large amounts of Vitamin A and Vitamin C found in pumpkin help protect your body and recover more quickly from infections, viruses, and diseases. Pumpkin oil can also help fight against bacterial and fungal infections.
7. Good For Your Skin
The properties of pumpkin can protect your skin from harmful UV rays, plus the pulp is a popular ingredient in natural face masks that leave your skin looking fresher and younger.
8. Helps Treat Baldness
While chemical treatments exist to treat baldness, they come with a number of side effects. The natural pumpkin seed oil alternative encourages hair growth by blocking the body’s process of creating a particular hormone that shrinks hair follicles.
9. Helps Heal Wounds and Burns
Pumpkin oil has been found to have healing properties, with tests on second-degree burns on rats showing a positive impact on the closing of wounds by increasing the production of collagen by 65%.
10. Good for the Heart
The high amount of potassium found in pumpkin is great for the heart, regulating blood pressure and supporting cardiovascular health. Studies have indicated that the consumption of the right amount of potassium is as important for hypertension and high blood pressure as is the minimization of sodium intake.
To reap the most benefits from pumpkins, be sure to opt for real, whole pumpkin rather than canned pumpkin pie mix, as it typically contains added sugars and syrups.
A word of caution … Pumpkin is mildly diuretic and could be a problem for people who take certain medications, especially lithium.
Most words above from article here
All the best Jan
Saturday 23 September 2023
There are two different dates when Autumn could be said to begin. Autumn, as defined by the Earth's orbit around the Sun, begins on the equinox which falls on 22 or 23 September. This year 2023, Autumn begins on 23rd September and lasts until 22nd December. However, to record climate data, it is important to have set dates that can be compared, so meteorological autumn always begins on the 1st of September.
A is for Apple and a delicious low carb Apple Crumble
U is for Ugli Fruit
M is for Mushrooms
This blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use a reliable meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.All the best Jan
Friday 22 September 2023
1½ lbs white fish fillets
2 tbsp tomato paste
1 tbsp olive oil
1 tsp garlic powder or fresh garlic
½ tsp salt
½ tsp ground black pepper
½ cup (2 oz.) shredded mozzarella cheese, or any other cheese of choice
1 tsp dried oregano
1 lb green cabbage, finely shredded
3 tbsp olive oil
¼ cup white wine vinegar
¾ tbsp dried oregano
1 tsp freshly ground black pepper
1 tsp salt
2. Place the white fish fillets in a baking dish.
3. Add tomato paste, olive oil, garlic powder, salt, and ground black pepper to a small bowl and combine.
4. Pat the fish dry with paper towels and spread the tomato mixture over each fillet. Top with the shredded mozzarella cheese. Bake for 15 to 20 minutes or until the fish is cooked all the way through.
instructions for cabbage salad, some tips and original recipe idea, can be seen here
All the best Jan
Thursday 21 September 2023
by University College London
Having a hobby is linked to fewer depressive symptoms and higher levels of happiness, self-reported health and life satisfaction among people aged 65 and over, and this holds true across 16 countries on three continents, according to a new study led by UCL (University College London) researchers.
The study, published in the journal Nature Medicine, aimed to see if the benefits of hobbies were consistent in different national settings, and looked at data from 93,263 people aged 65 or over who had enrolled in five existing longitudinal studies in England, Japan, United States, China and 12 European countries.
Analyzing data from participants spanning four to eight years, the researchers found that having a hobby was also linked to subsequent decreases in depressive symptoms and increases in happiness and life satisfaction, suggesting there might be a causal effect, although as an observational study it could not prove causality.
These results remained after adjusting for other factors such as partnership status, employment and household income.
The study found the benefits of having a hobby were relatively universal, with only small differences between countries.
Lead author Dr. Karen Mak (UCL Institute of Epidemiology & Health Care) said, "Our study shows the potential of hobbies to protect older people from age-related decline in mental health and well-being. This potential is consistent across many countries and cultural settings."
"Of the four outcomes, life satisfaction was most strongly linked to hobby engagement. Hobbies may contribute to life satisfaction in our later years through many mechanisms, including feeling in control of our minds and bodies, finding a purpose in life, and feeling competent in tackling daily issues."
"Theoretical work suggests the relationship between hobbies and well-being may cut both ways—that people with better mental health may be more likely to take up a hobby, and persisting with a hobby may help us to retain improved life satisfaction."
"Our research also supports policymakers in promoting access to hobbies among older people as a way to enhance their well-being and health."
Hobbies, defined as activities people engage in during their leisure time for pleasure, might range from volunteering or being part of a club to reading, gardening, playing games, and arts and crafts.
The researchers found the proportion of people who said they had a hobby varied considerably between countries, with 51% of study participants in Spain reporting having a hobby, compared to 96% in Denmark, 95.8% in Sweden and 94.4% in Switzerland.
China had the lowest level of hobby engagement, at 37.6%, but researchers cautioned that study respondents in China were asked only about social hobbies, not hobbies in general.
In countries with better life expectancy and national happiness levels, more people reported having a hobby, and also the link between well-being and having a hobby was stronger in those countries."
All the best Jan
Wednesday 20 September 2023
150g white mushrooms, sliced
3g smoked paprika
150 ml hot chicken stock made with 1 stock cube
15g sour cream
1/2 bunch parsley, chopped (optional)
1. Heat a splash of olive oil (15 ml) a large non-stick frying pan over a medium-high heat.
2. Add the pork strips, season with salt and pepper and stir-fry for 2 minutes until slightly caramelised, then remove the pork from the pan.
3. Place the pan back on the heat, add a little more oil if needed and stir-fry the onion and pepper for 3 minutes. Next, add the mushrooms (150 g) and cook for a further 5 minutes until soft.
4. Return the pork to the pan, then sprinkle in the smoked paprika (3 g) ensuring the pork and vegetables are evenly coated. Stir-fry for another 2 minutes.
5. Add the stock (150 ml), reduce the heat and simmer for 3 minutes.
6. Stir in the soured cream (15 g), simmer for a minute then add chopped parsley (1/2 bunch), if you are using it.
7. Serve with rice of your choice, a low carbers choice may be cauliflower rice 😋
All the best Jan
Tuesday 19 September 2023
'Top 10 weight loss tips
Avoid eating carbs and fat together. This combination provides excessive calories with little to no nutritional value — think pizza, cookies, chips, donuts, etc. — and may increase cravings.
Eat at least 30 grams of protein at most meals. Protein foods are the most satiating and nutrient-dense type of food.
On a low-carb approach, which is often a successful weight loss strategy, limit net carbs to less than 100 grams (or keep them as low as 20 grams per day, if you want to try a keto diet).
Fill your plate with fibrous veggies. These provide abundant nutrients, high food volume, and relatively few calories.
Add enough fat for taste and to enjoy your food, but not more than you need. Let’s be honest, fat tastes great! Taste is an essential part of long-term nutritional success. But too much fat can add calories you don’t need.
If you’re hungry, start with adding more protein and vegetables. Again, these are the most satiating and nutritious food for the fewest calories.
Find foods you enjoy that fit the above criteria. Check out some recipes here.
Stay physically active. You don’t have to run marathons, but physical activity added to a healthy diet can help maintain fat loss while preserving muscle mass.
Get adequate restorative sleep. Sleep like your health depends on it, because it does!
Create an environment to promote your success. It isn’t just about knowing what to do. It’s also about creating the environment that will help you succeed. For example, removing tempting foods from your kitchen is just one great way to get started.'
If you have should have any thoughts about this article or have any tips for weight loss, do please share them in the comments below.
All the best Jan
Monday 18 September 2023
Toad-in-the-hole is a British family favourite, this version makes the most of seasonal root vegetables like red onion and carrots plus autumnal squash and Tenderstem broccoli. Make it in one big tin and let the whole family take a piece and tuck in, delicious 😋
3 garlic cloves, bashed
100g plain flour
4 large eggs
2 rosemary sprigs, finely chopped
100g Tenderstem broccoli
1 tsp balsamic vinegar
optional - mashed or roast potatoes
For the gravy
1 tbsp vegetable oil
2 red onions, finely sliced
2 garlic cloves, crushed
2 tbsp plain flour
1 vegetable stock cube, made up to 650ml
1 tbsp balsamic vinegar
1. For the gravy, heat the oil in a saucepan over a low-medium heat and fry the onions, uncovered, with a pinch of salt for 20 mins, stirring regularly, until caramelised.
2. Meanwhile, preheat the oven to gas 7, 220°C, fan 200°C. Put the oil in a large ovenproof frying pan, shallow casserole dish or baking tray. Add the carrot, onion, squash, and garlic. Season; toss well. Roast for 15 mins.
3. Whisk the four and eggs in a bowl with a pinch of salt until a smooth, thick paste forms. Gradually add the milk, whisking to make a thin batter with a similar consistency to single cream. Stir in the rosemary.
4. For the gravy, add the garlic to the onions and cook for 1 min, then sprinkle over the four and mix well. Stir in the stock, season and add the vinegar. Simmer, uncovered, over a low heat for about 20 mins.
5. Remove the pan from the oven, add the broccoli and pour the batter around the veg. Roast for 25 mins until golden, well risen and puffed. Brush any exposed veg with the vinegar. Serve with the gravy and some potatoes, if you like.
Each serving contains
Fat 15g Protein 9.2g Carbs 28g Fibre 4.3g
i) Use any firm veg you’ve got in the fridge. Parsnips, leeks and fennel all work well.
ii) If you don't have red onions, you could use white, brown or spring onions (scallions).
From original recipe here
You may also like to see this alternative lower carb recipe for toad in the hole here
All the best Jan
Sunday 17 September 2023
Saturday 16 September 2023
The good news is, there are many ways you can save money and still eat whole foods. In fact, here are 19 tips that can help you eat healthier when you’re on a budget.
Stick to your grocery list when you’re shopping. Shop the perimeter of the store first, since this is where the whole foods are generally located.
Cooking at home can be much less expensive than eating out. Some find it best to cook for the entire week on weekends, while others like to cook one meal at a time.
Cook large meals from inexpensive ingredients, and use your leftovers during the following days.
Shopping while hungry can lead to impulsive buying. If you’re hungry, have a snack before you go grocery shopping.
Whole foods are often less expensive than their processed counterparts. You can also buy them in larger quantities.
Most stores offer generic brands for many products. These are often of the same quality as more expensive national brands.
Avoid buying highly processed foods. Not only are they expensive, they often contain lots of sodium or sugar, with little to no nutritional value.
Stock up on staples and favourite products when they’re on sale. Just make sure that they won’t go bad in the meantime.
Less expensive cuts of meat are great to use in casseroles, soups and stews. These types of recipes usually make big meals and lots of leftovers.
You could replace meat 1 or 2 times per week with beans, legumes, eggs or canned fish. These are all cheap and nutritious sources of protein.
Produce that is in season is typically cheaper and more nutritious. If you buy too much, freeze the rest or incorporate it into future meal plans.
Frozen fruits, berries, and vegetables are usually just as nutritious as their fresh counterparts. They’re available all year round and often sold in large bags.
Many foods are available in bulk for a way lower price. They keep for a long time in airtight containers and can be used in a variety of nutritious, inexpensive dishes.
It may be possible for you to grow your own produce, such as herbs, sprouts, tomatoes, and onions.
Packing your own lunch reduces the expense of eating out. This can save you a lot of money in the long run.
Coupons may be a great way to stock up on cleaning products and nutrient-rich foods. Just make sure to avoid the coupons that involve processed foods.
Incorporating more inexpensive yet nutrient-rich foods into your daily routine will help you save money and eat well.
Online retailers sometimes offer healthy foods for up to 50% cheaper than the supermarket and deliver them all the way to your doorstep.
All the best Jan
Friday 15 September 2023
1. The first roller coaster was used to transport coal down a hill. After people found that it could reach speeds up to 50 miles per hour, tourists asked to ride on it for a few cents.
3. It took the creator of the Rubik’s Cube, Erno Rubik, one month to solve the cube after creating it; as of June 2018, the world record is 4.22 seconds.
5. Strawberries can also be white or yellow, and some can even taste like pineapples.
A variety of recipe ideas are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
Thursday 14 September 2023
If you may be looking for ideas for low carb fruits, you will find this list of the top ten low carb fruits very helpful ...Let’s say you occasionally want to eat a fruit (or some berries) while still staying relatively low carb. What fruit would be the best choice?
Below, you’ll find the best options, ranked by grams of net carbs.
The lowest-carbs options are at the top.
1. Raspberries – Half a cup (60 grams) contains 3 grams of carbs.
2. Blackberries – Half a cup (70 grams) contains 4 grams of carbs.
3. Strawberries – Eight medium-sized (100 grams) contains 6 grams of carbs.
4. Plum – One medium-sized (65 grams) contains 7 grams of carbs.
5. Clementine – One medium-sized (75 grams) contains 8 grams of carbs.
6. Kiwi – One medium-sized (70 grams) contains 8 grams of carbs.
7. Cherries – Half a cup (75 grams or about 12 cherries) contains 8 grams of carbs.
8. Blueberries – Half a cup (75 grams) contains 9 grams of carbs.
9. Cantaloupe (melon) – One cup (160 grams) contains 11 grams of carbs.
10. Peach – One medium-sized (150 grams) contains 13 grams of carbs.
These details and more can be seen on Diet Doctor site here
Looking at this list let's say you are looking for a low carb recipe containing some blackberries!
This blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use a reliable meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team
All the best Jan
Wednesday 13 September 2023
1 tbsp. olive oil
25g cheddar, grated
small handful parsley leaves, roughly chopped
2 eggs, beaten
1. Heat the olive oil in a small non-stick frying pan. Tip in the mushrooms and fry over a high heat, stirring occasionally for 2-3 mins until golden. Lift out of the pan into a bowl and mix with the cheese and parsley.
2. Place the pan back on the heat and swirl the eggs into it. Cook for 1 min or until set to your liking, swirling with a fork now and again.
3. Spoon the mushroom mix over one half of the omelette. Using a spatula or palette knife, flip the omelette over to cover the mushrooms. Cook for a few moments more, lift onto a plate and eat by itself (or perhaps with a nice salad).
All the best Jan