It's the 1st July 2025

~ Hello, I wish you a Happy July 2025 ~
May the month ahead be a good one for you

In previous years regular readers will know I usually start each month with facts about the coming month ahead. This year however, a break with tradition, which I hope you have been enjoying because the first of each month has been featuring  a lower carb recipe starting with the first letter of that particular month ... so here we go as it's now July and the seventh month of the year!

J is for ? can you guess ?

Yes, I am talking about Jazz Apples !

Originating in the beautiful orchards of New Zealand, JAZZ™ apples are now grown across the globe to ensure year-round supply worldwide. New Zealand botanists created the Jazz apple in the 1980s by cross breeding two other popular apple varieties – Braeburn and Gala. Look in the produce sections of your local supermarket and in quality independent retail stores, green grocers and markets.

More to read here

Jazz Apple Crumble/Crisp : Made the lower carb way

My dear Mum used to make a wonderful variety of crumbles using fruits appropriate to the season. She made it 'the traditional' way with flour, sugar etc. which if you have a look around the many recipes available on the 'net' you will see the carbohydrate content could be anything from 65g to 90g per serving! Now, if you are diabetic this would have your blood sugars rising, (best avoided!) and if like me you choose to eat the LCHF way and restrict your carb intake a 'traditional' crumble is best avoided!

However, fear not, Apple Crumble - which really is a symbol of great family meals and togetherness - has a lower carb version! Yes fellow low carb blogger Julia McPhee has a 'low carb' version of this family favourite and she says ' No McPhee family gathering is complete (without her version) of Apple Crumble'.

Ingredients
Serves 8
6 (Jazz) apples, peeled and sliced
50g Butter
1 cup Almond meal
1 tbsp. Natvia (sweetener)
Optional
½ cup chopped nuts or Crunchy Grain Free Granola

Recipe details 

can be seen here

Related article The Best Apples For Baking - read it here

In case you missed last months (June) post you can see it here and May's one is here

You will see 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

'Make healthy food more appealing, government tells supermarkets'

"Food businesses must make it easier for customers to buy healthy food, under new government plans announced on Sunday 29th June 2025.

Supermarkets and food manufacturers in England, UK, will partner with the government to tackle obesity rates by encouraging people to make their weekly shop healthier.

Ministers say it will be up to food retailers to decide how they do that, but it could involve offering promotions on healthy food, tweaking loyalty points to incentivise healthy options, or changing shop layouts.

The shadow work and pensions secretary said it was not up to the government to tell people what to buy, describing the mandatory government targets as "nanny state".

"They've had 14 years in opposition to think about what they wanted to do about the NHS," MP Helen Whately told Sky News' Sunday Morning With Trevor Phillips, adding: "They've had a year in government, and the number one thing in it seems to be hide the crisps".

"Telling people what to buy, I think, is not up to government. I believe in personal responsibility" she said.

The plans may also involve changing products to make them healthier.

It is hoped the strategy will help to make healthy eating more accessible to customers and relieve pressure on the NHS.

The policy will see major food retailers report on healthy food sales in a bid to increase accountability - and targets will be agreed in partnership with industry.

The plan is part of a raft of measures aimed at improving the health of the nation that will be included in the 10-year plan for the NHS in England, which is expected to be published next week.

Health Secretary Wes Streeting said the new strategy was "radically different" from the previous government's "nanny stated approach of dictating to people the prices, the marketing" and instead "working with supermarkets" to encourage healthier eating.

Speaking on the BBC's Sunday with Laura Kuenssberg programme with host Victoria Derbyshire, Streeting added: "If we reduced our calorie intake by just fifty calories a day then we can get well over 300,000 children out of obesity, 2 million adults".

The upcoming report will show that more than one in five children is living with obesity by the time they leave primary school, rising to almost one in three in the most deprived areas - costing the NHS £11bn a year.

A recent report found a basket of healthy food costs more than double that of less healthy options.

The Food Foundation reported that 1,000 calories of healthy food such as fruit and veg costs £8.80, compared to £4.30 for the equivalent amount of less healthy food, such as ready meals and processed meats.

Andrew Opie of the British Retail Consortium said the news is "really positive" but said "all food businesses" must work together to drive down obesity.

"Engaging all food businesses makes a difference," Opie told the BBC.

"It can't just be about supermarkets- we consume about a quarter of our calories outside the home, so unless we get all supermarkets, food retailers, and restaurants on board, we won't move the dial on obesity."

Opie said that he agreed with the government's flexible approach on the standards, as businesses have "a lot of insights and data" into how we shop for food and what would be best for their customers.

Katharine Jenner, director of the Obesity Health Alliance said: "The government has rightly identified the root cause of obesity-related ill health: a food system that makes healthy eating difficult."

She said it was encouraging to see the government putting the spotlight on businesses "rather than placing the burden on individuals who are already struggling to get by."

Alongside the new partnership, the government said it would also:

• Offer shopping vouchers to customers in return for being active and eating healthily, via a new app
• Double the number of spaces on the NHS Digital Weight Management Programme, which supports obese individuals with either diabetes or high blood pressure
• Explore stricter rules on advertising alcohol to in line with current regulation on promoting junk food

It is hoped the new guidance will reduce people's sugar and calorie intake overall.

The government cited research showing that cutting just 50 calories a day would lift 340,000 children and two million adults out of obesity.

If everyone who is overweight reduced their calorie intake by just 216 calories a day, which is equivalent to a single bottle of fizzy drink, obesity would be halved, researchers said.

This is not the first time the government has sought voluntary partnerships with industry. Over the last 20 years there has been numerous food reformulation programmes aimed at reducing salt, sugar and calories in certain foods.

Success has been mixed with a push to reduce sugar in certain foods by 20% between 2015 and 2020 falling well short.

Sarah Woolnough, from The King's Fund think tank, said while welcome, the impact of the scheme may be limited.

“A lot of less healthy food and drink is purchased from local convenience shops and takeaways.

“The stark fact remains that unhealthy food is far cheaper and more readily available and so unless this change is part of a wider, comprehensive strategy it will not be enough.”

Words/image above from article seen here and do please share your thoughts in the comment section.

Related Post

Low Carb/Keto On A Budget - read it here

This blog is presented in a magazine style, and 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 (more about this here) 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

Chicken with a Crispy Baked Gluten Free Crust and BBQ Mayo : Suitable for the Oven or Air Fryer

Crispy on the outside, juicy on the inside. This super easy recipe combines tender chicken with a gluten-free crust, a delicious BBQ sauce, and a fresh green salad. Cook in the oven or use your air fryer if you have one! A delicious recipe and it's low carb too!

Ingredients
Serves 4
6g carbs per serving
1⁄3 cup / 1¼ oz. coconut flour

1 teaspoon garlic powder
1 teaspoon chili powder
¾ teaspoon salt
¼ teaspoon ground black pepper
2 lbs / 900g chicken thighs

BBQ-mayo

¾ cup mayonnaise or vegan mayonnaise

2 tablespoons tomato paste or sugar free BBQ sauce
1 tablespoon Dijon mustard
salt and pepper

Salad
4 oz. / 110g baby spinach
1 green bell pepper, sliced
½ red onion, sliced
2 tablespoons olive oil
salt and pepper

Please see cooking instructions at Diet Doctor site here

Benefits of Baking with Coconut Flour

• Coconut flour is rich in protein, fibre and fat which makes it exceptionally filling.
• Coconut flour is also a good source of lauric acid, a saturated fat thought to support the immune system and the thyroid. Like most healthy fats, lauric acid also promotes good skin health.
• Coconut flour is an exceptionally good source of manganese which helps you to better utilize many nutrients including choline and biotin (found in eggs), vitamin C and thiamine. Manganese also supports bone health, nervous system function, thyroid health and helps to maintain optimal blood sugar levels.
• Coconut flour is not grain-based, and, as such does not present many of the issues that accompany grains. Coconut flour is gluten-free and, while it does contain food phytate, the mineral-binding effects of phytates in coconut are virtual non-existent so coconut flour does not need to be soaked.

Read more here

You will find a variety of recipes 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.

Enjoy your day...

All the best Jan

Italian Inspired : Aubergine/Eggplant Involtini

Grilled aubergine/eggplant meets rich tomato sauce and creamy ricotta in this classic Italian antipasti. The word Involtini translates to "little bundles" in Italian, which perfectly describes the rolled-up nature of this dish. This recipe is gluten free, nut free and vegetarian.

Ingredients

Serves Four
2 aubergines/eggplants, thinly sliced
1 tbsp olive oil
150g/5½oz ricotta cheese
150g/5½oz mozzarella cheese, chopped
1 free-range egg yolk
3 tbsp vegetarian Italian-style hard cheese, grated
100g/3½oz piquillo peppers, roughly chopped
small bunch fresh basil, leaves picked and shredded
3 tbsp ready-made tomato sauce or passata
salt and freshly ground black pepper

Method
1. Preheat the oven to 180C/160C Fan/Gas 4. Toss the aubergine/eggplant slices with the olive oil and season well.
2. Heat a griddle pan over a high heat. When the pan is hot, grill the aubergine strips for 2 minutes on each side, until slightly browned and tender.
3. Mix the ricotta, mozzarella, egg yolk and half the vegetarian hard cheese in a bowl. Stir in the chopped peppers and basil and season well.
4. Lay the aubergine/eggplant strips out on a work surface and spread each one with a teaspoon of tomato sauce. Put a dessert spoon of the cheese mixture at one end and roll up the aubergine.
5. Place the aubergine parcels into an ovenproof baking dish, so they all fit snugly. Sprinkle with the rest of the hard cheese. Bake for 15 minutes, then serve.

From recipe idea seen here

Piquillo Pepper

For a chili pepper that most will only ever see coming out of a jar, the Spanish piquillo pepper (a.k.a. the little beak pepper) packs a real surprising and delicious flavour. They’re sweet peppers with modest heat – near imperceptible – with both smoky and tart undertones. Once experienced, piquillo peppers soon become a kitchen staple – perfect for puréeing into sauces, slicing for sandwiches, and stuffing with cheeses and meats. Look for them jarred in the gourmet food or international sections of your local grocer. More to read here

~ Some beautiful flowers to brighten your day ~

Dear reader, 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

Friday Five : Did You Know ?

 

1. Your Orange Carrots are Purposely Bred Mutations

The modern orange carrot didn’t exist before the 17th century. Instead, it was brought introduced in the late 16th century by Dutch growers (popular belief claims this was partly to honor the country’s flag, which included orange. and also to celebrate the royal name, which was Orange-Nassau).

First, they took mutated yellow and white versions of the then-normal purple carrot. Then, they interbred them to create what we consider a regular carrot.

I did already know this one

2. An American accidentally invented the teabag

In 1908 a tea trader began sending samples of his tea to prospective clients in silken bags. The clients mistakenly thought you would use the bag instead of the standard metal strainer.

However, on finding that silk did not allow for a very good tea infusion, they complained to him that the mesh was not fine enough.

Surprised by the comments but sensing an opportunity, the merchant developed a gauze bag for the specific purpose of use as an everyday tea bag. Commercial production of the teabag began in the 1920s.

I didn't know this one

3. Space Fruit

The peach was the first fruit to be eaten on the moon. Neil Armstrong and Buzz Aldrin ate canned peaches on the moon during the Apollo 11 mission after they landed on the Sea of Tranquillity. It was part of their first space meal.

Fascinating

4. Everyone Hates Sprouts

There is a widespread global consensus that Brussel sprouts are the least loved of all vegetables, mainly due to many people finding them too bitter. This, however, is a great shame because they are highly nutritious and have very low amounts of fat or cholesterol.

I think you 'grow into' Brussels Sprouts, I know I did!

5. Chocolate Really is Heavenly

Historically first used and enjoyed by ancient Mayans. The name of the plant that produces chocolate, theobroma cacao, actually translates as ‘food of the Gods’, and it has been treated as such throughout history. The Mayans and the Aztecs (once they acquired some) even traded in chocolate. This is because it was so valuable to them, and only the wealthiest of its people could afford to drink it.

I did know this and current prices for chocolate are still high!

I hope you enjoyed these five facts - did you know any of them?
Do please share your thoughts in the comments.

~ good wishes for the remainder of this month ~

This blog is presented in a magazine style, and 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 (more about this here) 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

Vegetable Frittata ... a great addition to any low carb recipe collection

This LCHF Vegetable Frittata is a great addition to any low carb recipe collection.

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

Recipe from idea seen here

Dear reader, you will find a variety of recipe ideas within this blog. 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

'Coffee can interfere with your medication – here’s what you need to know'

Sharing an article by Dipa Kamdar Senior Lecturer in Pharmacy Practice, Kingston University

"For many of us, the day doesn’t start until we’ve had our first cup of coffee. It’s comforting, energising, and one of the most widely consumed beverages in the world. But while your morning brew might feel harmless, it can interact with certain medicines in ways that reduce their effectiveness – or increase the risk of side-effects.

From common cold tablets to antidepressants, caffeine’s impact on the body goes far beyond a quick energy boost. Tea also contains caffeine but not in the same concentrations as coffee, and doesn’t seem to affect people in the same way. Here’s what you should know about how coffee can interfere with your medications – and how to stay safe.

1. Cold and flu medicines
Caffeine is a stimulant, which means it speeds up the central nervous system. Pseudoephedrine, a decongestant found in cold and flu remedies such as Sudafed, is also a stimulant. When taken together, the effects can be amplified – potentially leading to jitters or restlessness, headaches, fast heart rate and insomnia.

Many cold medications already contain added caffeine, increasing these risks further. Some studies also suggest that combining caffeine with pseudoephedrine can raise blood sugar and body temperature – particularly important for people with diabetes.

Stimulant effects are also a concern when combining caffeine with ADHD medications such as amphetamines, or with asthma drugs such as theophylline, which shares a similar chemical structure to caffeine. Using them together may increase the risk of side-effects such as a rapid heartbeat and sleep disruption.

2. Thyroid medication
Levothyroxine, the standard treatment for an underactive thyroid, is highly sensitive to timing – and your morning coffee can get in the way. Studies show that drinking coffee too soon after taking levothyroxine can reduce its absorption by up to 50%.

Caffeine speeds up gut motility (the movement of food and waste through the digestive tract), giving the drug less time to be absorbed – and may also bind to it in the stomach, making it harder for the body to take in. These effects reduce the drug’s bioavailability, meaning less of it reaches your bloodstream where it’s needed. This interaction is more common with tablet forms of levothyroxine, and less likely with liquid formulations.

If absorption is impaired, symptoms of hypothyroidism – including fatigue, weight gain and constipation – can return, even if you’re taking your medicine correctly.

The same timing rule applies to a class of osteoporosis medications called bisphosphonates, including alendronate and risedronate, which also require an empty stomach and around 30-60 minutes before food or drink is taken.

3. Antidepressants and antipsychotics
The interaction between caffeine and mental health medications can be more complex.

Selective serotonin reuptake inhibitors (SSRIs), such as sertraline and citalopram, are a type of antidepressant medication widely used to treat depression, anxiety and other psychiatric conditions. Lab studies suggest caffeine can bind to these drugs in the stomach, reducing absorption and potentially making them less effective.

Tricyclic antidepressants (TCAs), such as amitriptyline and imipramine, are a class of older antidepressants that work by affecting the levels of neurotransmitters in the brain. They were among the first antidepressants developed and are less commonly used today, compared with newer antidepressants such as SSRIs, due to their potential for more side-effects and higher risk of overdose.

TCAs are broken down by the liver enzyme CYP1A2, which also metabolises caffeine. The competition between the two can slow drug breakdown, increasing side-effects, or delay caffeine clearance, making you feel jittery or wired longer than usual.

Clozapine, an antipsychotic, is also processed by CYP1A2. One study showed that drinking two-to-three cups of coffee could increase blood levels of clozapine by up to 97%, potentially increasing risks such as drowsiness, confusion, or more serious complications.

4. Painkillers
Some over-the-counter painkillers, such as those containing aspirin or paracetamol, include added caffeine. Coffee can speed up how quickly these drugs are absorbed by accelerating how fast the stomach empties and making the stomach more acidic, which improves absorption for some medications such as aspirin.

While this may help painkillers work faster, it could also raise the risk of side-effects like stomach irritation or bleeding, especially when combined with other sources of caffeine. Though no serious cases have been reported, caution is still advised.

5. Heart medications
Caffeine can temporarily raise blood pressure and heart rate, typically lasting three-to-four hours after consumption. For people taking blood pressure medication or drugs that control irregular heart rhythms (arrhythmias), this may counteract the intended effects of the medication.

This doesn’t mean people with heart conditions must avoid coffee altogether – but they should monitor how it affects their symptoms, and consider limiting intake or switching to decaf if needed.

What can you do?
Coffee may be part of your daily routine, but it’s also a potent chemical compound that can influence how your body processes medicine. Here’s how to make sure it doesn’t interfere.

Take levothyroxine or bisphosphonates on an empty stomach with water, and wait 30-60 minutes before drinking coffee or eating breakfast.

Be cautious with cold and flu remedies, asthma treatments and ADHD medications, as caffeine can amplify side-effects.

If you’re on antidepressants, antipsychotics, or blood pressure drugs, discuss your caffeine habits with your doctor.

Consider reducing intake or choosing a decaffeinated option if you experience side-effects like restlessness, insomnia or heart palpitations.

Everyone metabolises caffeine differently – some people feel fine after three cups, while others get side-effects after just one. Pay attention to how your body responds and talk to your pharmacist or GP if anything feels off.

If you’re ever unsure whether your medicine and your coffee are a good match, ask your pharmacist or doctor. A short conversation might save you weeks of side-effects or reduced treatment effectiveness – and help you enjoy your brew with peace of mind."

Words above taken from article seen here

Please be aware
Articles / studies 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, including medication, you should contact your Doctor/local health care provider.

All the best Jan

Cod En Papillote : Air Fryer Recipe : Low In Carbs

Do you use an air fryer? I know many do, but I don't have one at the moment. However, seeing this recipe, and knowing many readers do have an air fryer I thought it definitely worth sharing.

Some readers may be asking, "what is cod en papillote?" "En papillote" means we are cooking something with moist heat in the oven by wrapping it in parchment paper packets or foil. This cooking method is the secret of cooking fish so it is moist, tender, and tasty instead of dry.

These colourful, steamy cod parcels are packed with Mediterranean flavours. Serve with a mixed salad for a healthy midweek meal.

Each serving (excluding salad and new potatoes) provides 349 kcal, 24g protein, 6.7g carbohydrate (of which 5.2g sugars), 24g fat (of which 3.1g saturates), 3.5g fibre and 1.9g salt.

Ingredients

Serves Two

10g/⅓oz pine nuts
½ small lemon
2 cod or haddock fillets (125g/4½oz each), skinless, boneless, tail end (see tip)
4 tsp sun-dried tomato paste or fresh basil pesto
40g/1½ oz roasted red or yellow peppers from a jar, drained and cut into thin strips
30g/1oz pitted green and black olives, sliced or gently squished
4–6 large fresh basil leaves, plus extra to serve
20g/½oz sun-dried tomatoes from a jar, drained and sliced
2 tsp extra virgin olive oil
salt and freshly ground black pepper
salad and/or new potatoes, to serve

Method

1. Remove the crisper plate (grill pan/tray) from the drawer (basket) of your air fryer. Scatter the pine nuts over the base and cook at 200C for about 3 minutes, or until lightly browned, checking and shaking after 2 minutes. Watch carefully and cook the last minute in 30 second increments. Tip the pine nuts into a bowl and set aside. Once the drawer is cool enough, carefully return the crisper plate.

2. Cut one thin slice from the lemon and cut the slice in half. Cut what remains of the lemon into two wedges and set aside.
3. Cut 2 x 30cm/12in baking paper circles (see tip), then fold in half and open out again. Place the fish fillets on one side of each piece of paper, skin-side up (you will still be able to tell, even though the fish is skinned).
4. Spread the fish with the sundried tomato paste and top the wider half of each fillet with the toasted pine nuts, peppers, olives and basil leaves. Drizzle with the olive oil and season with a little salt and black pepper. Wrap the tail ends around the filling and place a slice of lemon on top to help keep the filling in place.
5. Fold the paper over the fillings to make two semi-circles and fold in all the edges to make two crescent shaped parcels. Don’t overtighten or the heat won’t be able to penetrate the parcels.
6. Preheat the air fryer at 200C for 3 minutes. Place the parcels carefully on the crisper plate (grill pan/tray) with the straighter sides facing each other but leaving as much space around the parcels as possible for air to flow.
7. Cook at 180C for 12 minutes, or until the fish is just cooked and the filling is hot. Gently remove the paper parcels and divide between two plates. Serve with salad, new potatoes and the reserved lemon wedges for squeezing over.

Recipe tips
This recipe is designed to use tail-end cod or haddock fillets that wrap around the filling. If you buy thicker fillets or loin, you will need to place the filling ingredients on top of the fish instead. You could also try using sea bream or sea bass fillets.

If the fish isn’t hot throughout after the 12 minutes, re-wrap, return to the air fryer and cook for a few minutes more.

To make the right sized pieces of paper for the parcels, place a large piece of baking paper on a worksurface and draw around a 25cm/10in dinner plate or cake tin to make two circles. Cut around the circles adding a 2.5cm/1in border to give 2 x 30cm/12in paper discs. Keep the paper well away from any heating element in the air fryer.

From an idea seen here

Similar Recipe Using An Oven

Pesto Salmon Parcels, with green vegetables - see here

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

All the best Jan

June Birth Flowers : Honeysuckle for happiness and positive energy

If you are a June baby your birth flowers are the Rose and Honeysuckle. Roses are among the most recognizable flowers, often given as a sign of affection because they have long been a symbol of love. The honeysuckle, with its tubular flowers, is a magnet for hummingbirds and represents happiness and positive energy. This post is about the Honeysuckle, if you haven't already seen my earlier post about the Rose, you can read it here

The honeysuckle emerges in the spring with fragrant flowers that have four petals and grow in two pairs or clusters. Flowers, which are tubular, range in colour from white and yellow to purple, pink, and red. After the bloom is done, flowers are replaced with round berries that can be orange, red, or a shade of pink. Honeysuckles are native to the Northern Hemisphere, with certain species native to locations in China, Japan, Europe, India, and North America.

Honeysuckle Meanings and Symbolism

The name honeysuckle comes from the Middle English word honeysouke, which translates to “honey suck.” It is believed the name came from the ability to suck the sweet nectar straight from the flowers once picked.

The honeysuckle traditionally symbolized happiness and affection for a new love. It has also been known to represent nostalgia for first loves or old flames.

Honeysuckles were commonly planted near homes to create a feeling of nostalgia and honour those who had died. They are also meant to bring happiness and positive energy into one’s life. According to other legends, planting a honeysuckle near the home would keep away negativity and protect one from evil spirits.

Honeysuckle in History

• The Druids used symbols of honeysuckle in the Celtic alphabet to represent joy and happiness.
• A small plaque on the Anderson Memorial Bridge, near the campus of Harvard University in Cambridge, Massachusetts, is an ode to William Faulkner’s “The Sound and the Fury” character Quentin Compson. The plaque reads, “Quentin Compson III/June 2, 1910/Drowned in the odour of honeysuckle.”
• Honeysuckle has been used to treat a number of ailments—digestive disorders, respiratory issues, and headaches. Its uses also include treating arthritis, rashes, skin diseases, and even snakebites.
• In China, honeysuckle has been traditionally thought to remove toxins from the body and promote positive emotions.

A final three facts

The flowers of honeysuckle can be distilled to extract their aromatic oils. These oils are often used in perfumes, soaps, and other beauty products for their sweet and captivating fragrance.

In folklore and mythology, honeysuckle is often associated with love and devotion. It is believed to bring good fortune to those who have it growing in their garden, and its sweet scent is said to attract love and romance.

The dried flowers and leaves of honeysuckle are commonly used to make herbal teas. These teas are not only delicious but also provide a range of potential health benefits.

xxx oooo xxx

I hope you enjoyed reading this post, and seeing the two images which are from google. You may now like to read this one about 'Some Foods In Season During June' which also has some recipe suggestions - see here

All the best Jan

Be Thankful ...

saw this here

I do this every day,

do you?

All the best Jan

Rainbow vegetable ‘couscous’ ... and summer solstice

Before I introduce you to rainbow vegetable couscous, I will just mention that today 21st June 2025 (in the Northern Hemisphere) it is the summer solstice. Yes it is the longest day of the year, meaning the day with the most hours of daylight, and with parts of the UK already experiencing their first heatwave of the year it's likely to be a hot one.

More about 'When is the summer solstice and what is it?' can be seen here

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You may have read my article here about couscous - what it is, the health benefits. nutritional profile etc. If you haven't please do use the link and have a read.

Couscous is eaten all around the world, the earliest known recipe for couscous comes from a 13th century Moroccan cookbook. Couscous is still known as the Moroccan national dish.

Couscous is technically a pasta made from semolina, which is the hard part of the grain of hard wheat. You can find instant couscous in most grocery stores today. It's pre-steamed and dried and just requires you to add boiling water and a few ingredients. Couscous has more vitamins than other pastas!

However, there are many recipes on the internet showing couscous made using vegetables, like this cauliflower one here and also this one I share with you today ... a rainbow vegetable couscous. It actually has six vegetables in the recipe ... have a look you may like to give it a try!

Colourful veg are chopped into the shape of couscous for this fresh-tasting and light dish. The dressing is optional if you decide to serve this as a salad – otherwise it makes a great side dish with a stew or tagine.

Ingredients

Serves Four
¼ cauliflower, cut into florets
1 small head broccoli, cut into florets (similar size to ¼ cauliflower)
1 large carrot, peeled and cut into chunks
100g/3½oz baby sweetcorn, roughly chopped
¼ red cabbage, shredded
½ red pepper
salt and freshly ground black pepper
small bunch parsley, coriander or mint, finely chopped
For the dressing (optional)
1 tbsp olive oil
½ lemon, juice and zest only
1 orange, juice only
½ tsp ground cardamom

Method
1. Take each vegetable individually and pulse in a food processor until resembling the texture of coarse breadcrumbs. Be careful not to over process as you don’t want them to go mushy – this is particularly important when you come to the red pepper and you could dice this as finely as possible instead if you prefer.
2. Cover the base of a large frying pan with water – just enough to cover it and no more than 100ml/3½fl oz. Add all the vegetables, and season with salt and pepper. Cook on a medium heat, stirring regularly, until the liquid has evaporated and the vegetables look fairly dry – this should take around five minutes.
3. Allow the vegetables to cool, then fluff up a little using a fork, and stir through the herbs. If using, whisk together all the dressing ingredients in a bowl and season with salt and pepper. Serve with or without the dressing.

From an idea by The Hairy Bikers idea seen here

This blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. Readers should always be aware 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 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

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

The UK has been experiencing HOT weather recently, with more to come, and an amber heat-health alert has been issued for parts of the UK. I understand that a UK Health Security Agency (UKHSA) warning will be in force until Monday 23 June for affected areas,(this could be updated). The agency suggests people shade or cover windows exposed to direct sunlight, check fans and fridges are working properly, and that medicines are correctly stored.

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

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

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

This and more from Diabetes Diet Blog here

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

Another heatwave related post is 'Heatwave warning : Some common medications increase the risk of overheating and dehydration' read it here

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

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

All the best Jan

Why do I feel so tired?

In a recent comment a question was asked ..."A lack of iron, does that make one tired? I am soooo tired these days." I thought it deserved an answer and perhaps a post!

There is not one easy answer though! Yes, a lack of iron (and other nutrients) can make you feel tired but there are many potential underlying causes for feeling constantly tired, including:-

• Not getting enough high quality sleep
• Nutrient deficiencies
• Stress
• Underlying medical conditions
• Poor diet
• Consuming too much caffeine
• Inadequate hydration
• Overweight or obesity
• Lifestyle factors
• Sleep disorders
• Mental health conditions
• Chronic stress

For more detailed information this article from 'Healthine' may help, find it here

The UK's NHS website also has advice/suggestions on tiredness and fatigue which can be read here

The links to the above sites do give some guidance but if symptoms persist it is always best NOT to self-diagnose but to see a Doctor if you are worried.

This blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. Readers should always be aware 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 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

Chicken Traybake - with broccoli, red onion and sweet potatoes

I am sharing an easy chicken traybake recipe, that could be perfect for a midweek family dinner, or in fact perfect for any day of the week! Chicken thigh pieces and colourful sweet potatoes, red onions and broccoli are simply roasted with herbs, paprika and lemon. Adding stock ensures everything is beautifully tender and there’s a little gravy left in the bottom to serve.

Ingredients

Serves Four
500g sweet potatoes, peeled and cut into 2cm chunks
2 red onions, cut into wedges
350g broccoli, broken into florets
8 garlic cloves, unpeeled
2 tsp dried thyme
1 tsp dried rosemary
1½ tbsp. olive oil
6 skinless chicken thigh fillets, each cut in half
2 lemons, 1 juiced and 1 cut into wedges to serve
1 tsp smoked paprika
150ml chicken stock

Method
1. Preheat the oven to gas 6, 200°C, fan 180°C. Add the sweet potatoes, onions, broccoli and garlic to a large roasting tray and sprinkle over the dried herbs. Season and drizzle over 1 tbsp. of the oil, then toss everything together. Spread the veg out in an even layer and roast for 15 mins.

2. Remove the tray from the oven and give the veg a good mix. Add the chicken pieces and drizzle with the remaining ½ tbsp. oil. Squeeze over the lemon juice and sprinkle with the paprika. Return to the oven for 15 mins.

3. Pour over most of the chicken stock, then roast for a final 15-20 mins (topping up with a little more stock if it starts to look too dry) until the chicken is cooked through and the veg is completely tender. Squeeze the garlic cloves from their skins and serve with lemon wedges.

Nutrition - Each Serving
Fat 20g Carbohydrate 33.3g Protein 33.8g Fibre 8.7g
Recipe from an original idea here

This recipe uses sweet potatoes which are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fibre, niacin, vitamin B1, vitamin B2 and phosphorus.

However, the carbohydrate content in sweet potatoes, (and white potatoes), will result in a blood sugar impact in any serving size and many diabetics choose not to eat them. However, sweet potatoes are naturally more nutrient-dense; so if you do choose to eat them they could be the better option between the two!

If you would like a lower carb alternative to potatoes you will find some suggestions here

For readers who may prefer a vegetarian recipe how about 'Baked Ratatouille with Butter Bean Mash' - more details here

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

All the best Jan

June Birth Flowers - The rose a symbol of love, beauty, and affection

Did you know that if you are a June baby your birth flowers are the Rose and Honeysuckle. Roses are among the most recognizable flowers, often given as a sign of affection because they have long been a symbol of love. The honeysuckle, with its tubular flowers, is a magnet for hummingbirds and represents happiness and positive energy.

This post is about the Rose...

The rose family (Rosaceae) is made up of more than 100 species of perennial flowering shrubs.

The rose has long been a symbol of love, beauty, and affection. Each colour rose holds a different meaning. A red rose means ‘I love you’ and is a sign of romance; pink represents happiness and admiration; a white rose symbolizes innocence and purity; orange means desire and excitement; and yellow represents cheer and happiness, although some folklore considered it to mean jealousy. A red and white rose paired together has come to symbolize unity.

The Romans viewed roses as a representation of death and rebirth, often planting them at the graves of loved ones.

Roses in History

• In Colorado, fossil evidence in the form of rose leaves suggests that plants in the rose family date back at least 35 million years.
• It is estimated that the cultivation of garden roses dates back 5,000 years, beginning in China.
• It is believed that the oldest living rose is about 1,000 years old. Located at Hildesheim Cathedral in Hildesheim, Germany, the roots of the rose even survived when the cathedral was bombed during the Second World War.
• During the Roman period, the Middle East was a popular growing location for roses. The petals were used as confetti for celebrations, with the Roman emperor Nero staging rose feasts. Rose petals were also used to scent rooms, for medicinal use, and for perfume fragrance.
• It is said that Cleopatra filled a room more than a foot deep with rose petals in an effort to win over Mark Antony.
• The rose was a symbol of war fought between the houses of York and Lancaster for the English throne in the 15th century. The white rose was synonymous with York, while the red rose represented Lancaster. The conflict between the two became known as the “War of the Roses.”
• During the 17th century, roses were seen as a form of legal tender and used to barter and for payments.
• French botanical painter Pierre Joseph Redouté created his Les Roses series in the garden of Château de Malmaison, located just outside Paris, France.
• In 1892, the American Rose Society was established “to promote the culture, preservation, and appreciation of the Rose.”
• Roses at the White House date back to John Adams’ presidency, but the official launch of the Rose Garden was directed by Ellen Wilson, the wife of 28th President Woodrow Wilson. In 1961, John F. Kennedy had the Rose Garden redesigned as an outdoor venue for receptions.
• The rose is the National Floral Emblem of the United States.
• In Italy, roses are celebrated in May, which some refer to as “the month of the rose.”
• Rose oil has been used for medicinal purposes dating back to ancient China.
• It is used in skin care, most notably for dry and sensitive skin. Other uses include: as a mild sedative, as an antidepressant, and for stress conditions.
• Rose petals are brewed for teas and can be used to make potpourri.

I hope you enjoyed this post. One about the month of June's other birth flower Honeysuckle will follow shortly. Do you have any Roses growing in your garden?

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

All the best Jan

Salmon and Broccoli Bowl : Delicious and Dairy Free

Before I start this post, I just want to say thank you to all the readers who visit this blog, and a special thank you for all who take time to leave a comment ... you are all appreciated 😊

Now, do you think meals should always be served on plates? I don't, because I think there are certain meals that lend themselves to be served in a bowl. Like this meal suggestion for instance, it really does work well in a bowl! This delicious salmon recipe bursts with flavour. It is full of healthy fats, and could make you a perfect midweek meal. Read on and see what you think ...

Ingredients

Serves One
1 small swede/rutabaga/turnip, peeled and diced
½ head broccoli, cut into florets
1 tin salmon in spring-water or 100g (3 ½ oz) fresh salmon fillet, skinned and de-boned
125ml (4 fl. oz/ ½ cup) almond or coconut milk
freshly cracked black pepper, to taste

Method
1. Cook the *swede/rutabaga/turnip (see tip) and broccoli in a saucepan of boiling water for 8 – 10 minutes or until tender. Drain and set aside.
2. If using fresh salmon, put the salmon in a small frying pan over medium heat and pour over the almond milk. Bring to a boil, then reduce the heat to low and simmer, covered, for 7 minutes or until the salmon is just cooked.
3. Place the salmon, with the almond milk it was cooked in, and the cooked vegetables in a food processor and pulse to your desired consistency. If you prefer a smoother consistency, add more almond milk. If you prefer a chunkier version, omit the processing step and simply mix everything together in a bowl... see note below.
4. Serve with a grind of black pepper - it just adds to the taste!

Note
A chunkier version (which I prefer) is good, but see for yourself which you'd rather have!
Tip
* Needs to be tender - so do check

Recipe idea is by Lee Holmes and can be seen here

~ enjoy your day ~

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

All the best Jan