Beetroot ... a food in season July

Beetroot

Sweet and earthy in flavour and a beautiful, vibrant purple in colour, beetroot is extremely versatile. Wash your hands as soon as you've finished preparing beetroot, as the purple juice can stain your fingers. Add beetroot to a range of dishes ... here are four suggestions you may like to try!

Cajun chicken with oodles of spice, tahini dressed beetroot,

oven crisp carrot fries and hardly any carbs

 see details here

Beetroot and orange soup with mustard seeds

see details here

Poached eggs with avocado, beetroot and spinach

see details here

Baked beets with carrots and leeks

see details here

Beetroot

full of essential vitamins and minerals,

read about its health benefits here

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, something for everyone to read and enjoy ... 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

'The Gut-Brain Connection in Kids: Can Food Really Help Heal the Mind?'

"In today’s world, more children than ever are struggling with their mental health. ADHD, anxiety, depression, autism spectrum disorders—these conditions are on the rise, leaving parents searching for answers that go beyond prescriptions and quick fixes. What if one of the most powerful tools to support a child’s emotional and mental wellbeing is something as simple—and profound—as what’s on their plate?

Welcome to the gut-brain connection: a revolutionary shift in how we understand children’s mental health. And yes, food really can help heal the mind.

The Gut-Brain Connection in Kids

Did you know your child has two brains?

Not in the science-fiction sense, of course. But the gut—home to trillions of microbes—is so rich in neurons and so closely linked to the brain that scientists call it the “second brain.” This gut-brain axis is a two-way communication highway, and what happens in the gut can directly influence mood, focus, and behavior.

This means that inflammation in the digestive tract, imbalanced gut bacteria, or food sensitivities might not just show up as tummy troubles. They can show up as mood swings, anxiety, poor concentration, even sleep issues.

The Food-Mood Connection in Kids

More and more research is confirming what functional medicine experts like Dr. Mark Hyman and Dr. Tom O’Bryan have been saying for years: food isn’t just fuel—it’s information.

Certain foods can send calming, healing messages to the body and brain. Others can trigger inflammation, stress hormones, and neurochemical imbalances.

Here's how food influences mental health in children:

Ultra-Processed Foods & Sugar: Linked to mood instability, aggression, and brain fog. Many ultra-processed foods also harm the gut microbiome.

Artificial Dyes & Additives: Common in kids’ snacks and cereals, these have been associated with increased hyperactivity and behavioral issues.

Gluten & Dairy Sensitivities: In some children, these can contribute to leaky gut and neuroinflammation, which may worsen symptoms of ADHD or anxiety.

Omega-3 Fats: Found in wild fish, flaxseeds, and walnuts, these healthy fats are crucial for brain development and mood regulation.

Protein: Found in lean meats, dairy, nuts, seeds, fish and legumes, protein supports the gut-brain axis by providing essential amino acids that fuel neurotransmitter production, helping regulate mood, focus, and behavior in children.

Fermented Foods & Probiotics: These nourish beneficial gut bacteria, supporting a healthy microbiome—and a more balanced mind.

The Microbiome-Mind Connection

The gut microbiome—the ecosystem of bacteria living in the digestive system—plays a key role in producing neurotransmitters like serotonin, dopamine, and GABA, which directly affect mood and focus. In fact, about 90% of serotonin is produced in the gut.

When a child’s microbiome is imbalanced (a condition called dysbiosis), it can lead to emotional dysregulation, irritability, and even symptoms that mimic psychiatric disorders.

So what can parents do?

It starts with getting back to basics. Functional and integrative medicine practitioners recommend a whole foods diet focused on:

• Fresh fruits and vegetables (especially leafy greens and colorful veg)
• Quality proteins (organic poultry, grass-fed meats, legumes)
• Healthy fats (avocados, nuts, seeds, olive oil)
• Fiber-rich foods to feed good bacteria
• Removing or reducing processed foods, added sugars, and artificial ingredients

Even small shifts can make a big difference in a child’s behavior, sleep, and emotional regulation.

Of course, food is just one piece of the puzzle. A truly holistic approach to mental health also includes:

• Identifying and addressing nutrient deficiencies (like zinc, magnesium, Omega 3s, or B vitamins)
• Supporting detoxification pathways
• Creating calm, screen-free environments
• Healing trauma and stress through connection, therapy, and mindfulness
• Working with practitioners who seek root causes, not just symptom suppression

What this new wave of research and clinical experience is showing us is deeply empowering: mental health is not set in stone. And for children, especially, the earlier we intervene with supportive nutrition and lifestyle choices, the more profound the healing can be.

Food is not the whole answer—but it is a powerful place to begin. Because when we nourish a child’s body, we also nourish their mind."

Words and image taken from article seen here

----------------------------

Please 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.

Do please share your thoughts about this article in the comments below.

All the best Jan

'Just-Like-Apple' (Courgette/Zucchini) Crumble Coffee Cake : Low Carb Recipe

 

I spotted this recipe at 'Low Carb Skipton', read more about them here, and thought it one to share.

This makes a huge tray bake, so feel free to halve the recipe and use a smaller tin (but it does freeze very well if you do make a big one)…
Store at room temperature for 1 day, in the fridge for up to 5 days, or slice and freeze for up to 3 months.

The recipe below makes 16 servings, hands-on time is 15 minutes and the overall time is 45 minutes.
If whole recipe is used and divided into 16 slices, the carb count per slice is 7g carbs.

Courgette/Zucchini 'Apple' Layer

• 3 medium (640 g) courgettes, peeled and core removed (440 g edible parts)
• 2 tablespoons (30 ml) fresh lemon juice
• ¼ cup (40 g) granulated Stevia & erythritol, Swerve, or brown sugar substitute (sweetener)
• 1 teaspoon ground cinnamon

Cake

• 2 cups (200 g) almond flour
• ¼ cup (30 g) coconut flour
• 1 tablespoon (8 g) powdered psyllium husks
• 1 tablespoon (12 g) gluten-free baking powder, or 1½ teaspoons cream of tartar plus ¾ teaspoon baking soda
• ¼ teaspoon salt
• 1½ teaspoons ground cinnamon, plus more for dusting
• ¼ cup (43 g) unsalted butter
• ¾ cup (150 g) granulated Stevia/erythritol, Swerve, or brown sugar substitute
• 4 large eggs
• 1 teaspoon sugar-free vanilla extract
• ½ cup (120 ml) unsweetened almond/soya/milk, at room temperature

Crumble Topping

• 1½ cups (150 g) almond flour
• 3 tablespoons (30 g) granulated Stevia/erythritol, Swerve, or brown sugar substitute
• 3 tablespoons (42 g) unsalted butter, cut into pieces
• 1 teaspoon sugar-free vanilla extract or ground cinnamon

For Serving
Whipped cream or full-fat yogurt

The recipe instructions can be seen here

Related Post

Low-Carb Pantry Essentials - read it here

Courgettes/Zucchini have a unique flavor that is mild but with a subtle sweetness and a spongy texture which makes it perfect for absorbing the flavours it is cooked with. The flavour can change too, depending on how it is prepared.

Read more here

~enjoy your day ~

Dear reader, 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.

All the best Jan

July Birth Flowers - Larkspur a symbol of positivity and dedication

If you are a July baby your birth flowers are the water lily and the larkspur. One emerges from deep beneath the water’s surface; the other grows as a single tall stalk from the ground. Both provide a pop of colour during the early to midsummer months!

Larkspurs are a symbol of positivity and dedication. They make a great addition to any garden, given their height and beautiful purple-blue blooms, but beware: these plants are poisonous! While it is beautiful and a welcome addition to any garden, the larkspur is highly poisonous to humans and animals if ingested.

The water lily represents purity and innocence while boosting aquatic ecosystems and serving as an inspiration for one of the world’s great painters.

Larkspur Meanings and Symbolism

The larkspur has long symbolized positivity, loving bonds, dedication, and sincerity. It can also be used to describe lightheartedness and youth.

Each larkspur color holds a different meaning. Blue, which is hard to find in the world of flowers, means dignity and grace; pink symbolizes fickleness; white represents happiness and joy; and purple is a sign of first love.

Larkspur in History

• According to Greek mythology, the larkspur grew from the blood of Ajax during the Battle of Troy. Upset that he did not receive the armor of the fallen warrior Achilles, Ajax threw himself on his sword, causing his blood to spill onto the ground and the flowers to bloom.
• Other theories surrounding its initial appearance involve a slayed dragon and the mixture of its blue blood and venom, as well as crumbs from the blue sky falling to the ground.
• In England, people once sprinkled larkspur in baths for protection against ghosts and magic.
• In Transylvania, if larkspur was planted near stables, it was believed to keep witches away.
• In ancient Greece, larkspurs were used to treat open wounds.
• The Victorian era led to the belief that the larkspur could ward off evil.
• Once it was naturalized in the U.S., Native Americans used the blooms to make dyes and repel insects.
• The Larkspur is one of the few flowers mentioned in George Washington’s letters.

I hope you enjoyed this post. One about the month of July other birth flower water lily will follow shortly.

You may now like to read this post 'Some Foods In Season During July' which also has some recipe suggestions - see here

All the best Jan

Baked Avocado, Sweetcorn and Feta Frittata : Enjoy a Slice Soon !

This recipe may well suit you for a special weekend frittata brunch. It has wedges of avocado baked in, which adds extra creaminess and goodness! So lovely, and low carb too! What do you think?

Ingredients

Serves Eight
(amend recipe to suit)
2½ tbsp. oil, plus extra for greasing
2 large red onions, sliced
2 garlic cloves, crushed
2½ tsp ground cumin
2 tsp smoked paprika
12 large eggs
2 tsp fine sea salt
150ml soured cream
30g coriander
50g Parmesan, finely grated - use vegetarian cheese, if required
1x198g tin sweetcorn, drained
3 tbsp. lime juice
200g feta, crumbled - use vegetarian cheese, if required
2 ripe avocados
100g cherry tomatoes, halved

Method
1. Preheat the oven to 180°C, fan 160°C, gas 4. Grease and line a 20cm x 30cm x 5cm deep ovenproof dish or roasting tin.
2. Heat the oil in a frying pan and fry the red onions with a pinch of salt for 12-15 minutes until soft. Add the garlic and spices and cook for a further 2-3 minutes, stirring. Spread out on a plate to cool.
3. In a large bowl, whisk the eggs with the salt and soured cream. Chop most of the coriander, reserving a few leaves for garnish, then stir through the eggs along with the cooled onions, Parmesan, sweetcorn, 2 tablespoons of the lime juice, half the feta and some freshly ground black pepper.
4. Pour this mixture into the prepared dish. Slice the avocado, brush the tops of the slices with the remaining lime juice and gently arrange over the top, taking care not to let them sink too much. Nestle the halved tomatoes in between and scatter over the remaining feta.
5. Bake for 40-45 minutes until golden brown and set. Leave to rest for at least 5-10 minutes before cutting into squares and garnishing with a few coriander leaves. Best enjoyed warm or at room temperature, not fridge cold.

Tip
The cooked and cooled frittata will keep in the fridge for up to 2 days. Remove from the fridge 30 mins before serving.
Nutritional Information
Per Serving Fat 29g Carbs 9g Protein 21g
Need help with weight measurement conversion
see here
Recipe
from an original idea here

~ Happy 4th of July ~

A bouquet of red, white and blue to all American friends as you celebrate today.

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

Turmeric Seeded Loaf : Gluten-Free Recipe

As regular readers of this blog will know, there are a variety of articles and recipe ideas within the blog, but 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.

The recipe shared today is a nourishing combination of nuts, seeds, and turmeric, it may soon become a staple in your kitchen... read on and see what you think.

Ingredients
Makes 9 x 30 cm (3.5 x 12 inch) loaf
200 g (7 oz. / 2 cups) almond meal
60 g (2.25 oz. / 1/2 cup) walnuts
50 g (1.75 oz. / 1/2 cup) flaked almonds
75 g (2.75 oz. / 1/2 cup) pepitas (pumpkin seeds)
40 g (1.5 oz. / 1/4 cup) sunflower seeds
1/4 teaspoon salt
1 teaspoon ground turmeric
1/2 teaspoon gluten-free baking powder
15 g (1/2 oz. / 1/4 cup) coconut flakes
3 eggs
2 egg whites
90 g (3.25 oz.) butter or coconut oil, melted
2 tablespoons rice malt syrup
1/2 banana, mashed

Method
1. Preheat the oven to 170°C (325°F) and line a 9 × 30 cm (3.5 × 12 inch) loaf (bar) tin with baking paper.
2. Combine the almond meal, nuts, seeds, salt, turmeric, baking powder and coconut flakes in a large bowl.
3. In a small bowl, whisk together the remaining ingredients. Add the wet mixture to the dry and mix until well combined.
4. Pour the batter into the prepared tin and bake for 45–50 minutes, until a skewer inserted in the centre comes out clean.
5. Allow to cool in the tin before slicing.
From an original idea here

Turmeric is a spice with a strong, earthy flavour that's often used in curries and other Indian dishes. It has received a lot of attention for its content of the powerful anti-inflammatory nutrient curcumin. Turmeric is effective at reducing the inflammation related to arthritis, diabetes and other diseases.

nothing to do with a seeded turmeric loaf!

just thought it a lovely image

seen on google and shared with you here

Have a happy day

All the best Jan

Music and Mozart

image from google

Every now and again I like to post/share something completely different and todays post is! I think the post title may have given the subject away because it is to do with music, and Mozart does get mentioned ... read on to find out more.

"You may have heard people say that if you listen to classical music, it makes you more intelligent.

But is this true or just a myth? It is said that music feeds the soul, so in this article, we will look at how classical music is the antioxidant of music.

Why do we listen to music?
Let’s start with a bit of background before we dive into the specifics of classical music.

For hundreds of years, humans have felt the need to create music, to move with a rhythm or a beat.

It is said that music could have derived from a protolanguage, and could have come from an early form of communication between humans.

In 2013 researchers found that the reasons why people listen to music can be put into three categories; mood analysis, self-awareness, and social reasons.

Music can affect our mood, it can make us feel an abundance of emotions from feeling happy, sad, energetic, passionate, and inspired.
But why is this?

Musical effects on the brain.
There are many theories as to why music affects us in such a way.

One theory is that tense music and music with an upbeat tempo will change our heart rate which can create discomfort if it is unexpected or it can make us feel energized and want to move to the beat.

In 2015 a study by the BBC said “Upwardly rising, staccato sounds tend to put us on edge, while long descending tones seem to have a calming effect.”

This study shows that we tend to react in a positive way to calmer more smooth music as our heart rate doesn’t increase which means we tend to relax more.

A study published in Nature in 2014 suggested that music has the ability to stimulate parts of our brain that wouldn’t otherwise be used.

This is also linked with emotional channels and is perhaps one of the main reasons why we all react differently to what we hear.

Sometimes we associate certain memories or feelings with music and this can sometimes be stimulating to our productivity.

Why classical music is different.

In 1993 physicist and professor Dr. Gordon Shaw conducted a controlled experiment with classical music.

At the University of California Shaw played Mozart to a group of students and noticed an increase in IQ level.

Although the experiment is not relied on as significant evidence by many scientists it does show that classical music has positive effects on the brain.

Researchers believe that not only does listening to classical music help relax and calm us, which makes us perform better but it can change our thought too.

Listening to Mozart helps to warm up parts of the brain that allow us to develop abstract thought.

A separate study by Dr. Kevin Labar showed that music has the power to improve focus and therefore performance.

This is because when we listen to calming classical music, dopamine is released as we become calm and relaxed.

This prevents the release of stress-related hormones which means mood is improved and what we are working on becomes more enjoyable.

Listening to classical music will relax and calm the mind so it can then work to its full capacity and open channels of creativity that are otherwise dormant.

Music and dopamine.
Dopamine is released when we become calm and relaxed. In 2011 the first experiment looking at relations between dopamine and listening to music was carried out at McGill University.

The study had eight volunteers who allowed their brains to be scanned whilst they listened to music they liked.

The outcomes showed that dopamine levels in the brain rose by around 9% when the person was listening to music they liked.

Only instrumental music was used for the experiment to make sure that there were no verbal associations with reactions to the musical piece.

Although you might not think that you enjoy classical music, you might find that its calming aura has a positive effect on your brain.

Listening to classical music as a baby.
Experts have researched and come to the conclusion that listening to classical music helps brain development.

It is suggested that listening to classical music helps babies develop better memory skills.

When the smooth soothing music is played regularly it allows the baby to develop their ability to remember rhythm.

This means they will find it easier in the future when learning things like languages.

It has also been proven that calm and soothing music will relax a baby and a happy calm baby will do better at growth and development, which overall means they will be healthier.

What is The Mozart Effect?

Wolfgang Amadeus Mozart

French researcher Dr. Alfred A. Tomatis first used the term to describe what he considered to be a mind-changing effect put upon the human brain when listening to Mozart.

It is also suggested that it will raise your IQ.

Although there is very little scientific evidence to back this up, it is often debated by scientists and the term is very popular amongst some researchers.

So if we start listening to classical music we have the ability to shape our performance and get the most out of our hard work.

Even better if we introduce classical music to babies or children then we are helping shape and develop their brain so they can be more productive and overall healthier human beings.

Next time you are struggling with something why not put on some Mozart to help open up the creative channels of your brain to help improve your work."

Above words from here

Mozart Music can be found on You Tube here

----- xxxx oooo xxxx -----

Of course Mozart may not be your choice and there may be readers who do not enjoy classical music, but it would be interesting to read your thoughts, do please share them in the comments.

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

All the best Jan

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