It's Friday - would you like a slice of low carb cake !

 

image from google

I'm sure it was only Monday yesterday and now Friday is here, and also it's the last day of January! I hope you've had a good week, and are now looking forward to the weekend.

However, you've found the week, do please take time to join me in a cuppa and a slice of delicious cinnamon tea cake, this is a low carb recipe, see link below.

This Cinnamon Tea Cake, is low carb / keto, light, fluffy and sweet on top!

Ingredients

(makes 8 serves. 1 serving is 1 slice of cake)

3.5 ounces of Unsalted Butter, softened

¼ cup of Swerve (sweetener)

2 Eggs

1 teaspoon of Vanilla Essence

1 ¼ cup of Almond Flour

1 teaspoon of Baking Powder

¼ cup of Unsweetened Almond Milk

2 tablespoon of Unsalted Butter, melted for topping

1 tablespoon of Swerve, for topping

1 teaspoon of Ground Cinnamon, for topping

Instructions

more details here

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

All the best Jan

Have Fun - It's Draw A Dinosaur Day !

It's Draw A Dinosaur Day !

In the U.S. January 30th is National Draw a Dinosaur Day. A day to celebrate the mysticism and magic that surrounds these magnificent animals that once roamed the world eons ago. On this day, kids and adults paint and sketch all types of dinosaurs — cute, scary, jovial, wicked, etc., and have fun while doing so.

HISTORY OF NATIONAL DRAW A DINOSAUR DAY

On a seemingly unassuming day in 2007, a student named Todd Page was attending an anthropology class. To relieve the boredom, he put pen to paper and, out of nowhere, drew a dinosaur. He found it fun and stimulating. He motivated his classmates to sketch dinosaurs too, and they all found it to be fun. He decided to create a day when folks could just let their imaginations run riot by drawing the most mystical creatures that have inhabited our planet.

Todd Page registered the day — January 30 — as National Draw a Dinosaur Day and popularized it through social media. Since then, folks across the United States and Canada draw a dinosaur on the day and share their creations over social media.

It’s no secret that kids love dinosaurs. Ask any kid to do anything connected to dinosaurs, and they are over the moon! Drawing is a constructive way of engaging children. The celebrations on the day are simple — just draw a picture of a dinosaur and post it on various social media platforms. The picture is not essential, but having fun while doing it is! The idea is to motivate people, especially children, to let their imagination flow freely on paper or canvas.

Over the years, kids and adults have sketched their perceptions and visualizations of dinosaurs and shared them online.

So, on January 30, take out your pencils, wax crayons, colour pens, paintbrushes, or even your stylus to draw your very own version of the most mystical creature to have ever walked the Earth.
Above words and more can be seen here

I'm not too good at drawing so my contribution to Dinosaur Day

are these two photographs sharing happy memories from 2019

I didn't get a hole in one but it was a fun day

and I'm sure the dinosaur watching liked my pink trainers 😊

Wishing you a happy day.

Will you be drawing a dinosaur?

All the best Jan

DIABETES NEWS : Metformin and Pregnancy

"There has been a 39% rise in cases of diabetes among the under-40s, with thousands more undiagnosed, according to a report by Diabetes UK.

The report's authors said cases of type 2 diabetes among all under-40s have risen by more than 47,000 since 2016/17, an increase of 39%, compared with a rise of 25% for those over 40.

Type 2 diabetes is when the body does not produce enough insulin, or the body's cells do not react to insulin properly, and lifestyle factors often contribute to its development, according to the NHS.

Diabetes UK's report suggested poor diets and obesity were largely to blame for the increase in cases, arguing that "drastic changes" over the last 25 years to the food people eat and the environments they live in are taking their toll.

"We are bombarded by adverts for cheaper, unhealthy food," it said.

"The foods on our shelves are increasingly high in fat, salt and sugar, and rising costs are pushing a healthy diet out of reach for millions.

"These conditions, combined with genetic factors and stark inequalities, are driving rising levels of obesity, which increases the risk of developing type 2 diabetes." You can read more about this here

Of course there are many under 40's (with diabetes) who maybe considering starting a family and could be wondering how Metformin, a commonly prescribed drug for Diabetes, may affect those who want to father a baby, and women who would like to be pregnant (or already are).

With regard to this I share below a post seen on Diabetes Diet Blog here

Adapted from BMJ Oct 2024

"Men who want to father a baby can safely take Metformin

Paternal use of Metformin during the period of sperm development is not associated with congenital malformation in the offspring. Thus men who have type two diabetes mellitus, and who are prescribed the drug, can continue using it.

These results were found from a large study conducted in both Norway and Taiwan.

Metformin is used in metabolic syndrome and type two diabetes. In the UK 24 million prescriptions were issued for it. It is also used in diabetic pregnant women. Although it crosses the placenta, it does not cause foetal harm. These studies in both the mothers and fathers should give reassurance to both patients and clinicians, particularly as type two diabetes is occurring at earlier ages in the adult population than previously."

Read the full paper from the BMJ here

image from post here

Related Posts

Why is there a sharp rise in diabetes in under-40s? - read it here

'Not All Kids With Type 2 Diabetes have Obesity: What Parents Need to Know' - read it here
Introduction to low-carb for beginners - read it here

How Low Carb Can Help, plus a favourite recipe - read it here

Please note that articles within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

All the best Jan

Three Ways To Eat Some Green Vegetables !

We all know that eating vegetables is good, they are packed with vitamins, minerals and fibre. They come in many colours, but today, here are three suggestions you may wish to try if you'd like to eat more green vegetables.

Green Pepper Tortilla

makes a tasty lunch - more details here

Cauliflower, Leek and Cheese Gratin

the leek is green : more details here

Winter Green Beef Casserole

with green pepper, leek, courgette/zucchini

more details here

Will you be trying one of these suggestions?

If you do I wish you Bon Appetit 😋

Dear reader, this blog offers a wide variety of recipe/food ideas, not all may be suitable for you. If you may have any food likes / dislikes, 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

'Chinese proverb … He who plants a garden, plants happiness.'

summer garden

This post was inspired by the Chinese Proverb, 'he who plants a garden, plants happiness' which I saw on blogging friend 'Flighty's post here 

So many find that gardening can be a source of relaxation, comfort and enjoyment, it can also be hugely beneficial to mental health. Time and time again many of us find that connecting with plants and the environment can help with a natural route to wellbeing.

I think spending time in a garden, whether it be digging, planting, tidying or just walking does bring happiness. Even if the weather is not favourable, as many of us are currently experiencing, spending time sitting in your armchair looking at flowers, plants, and trees either in a book, magazine or the internet can bring enjoyment  ... would you agree?

Of course, for me, after gardening a cuppa is always welcome... and perhaps as a treat a slice of low carb ginger cake, you can see the recipe here 

All the best Jan

Burns Night : Are You Ready With Your Haggis, Bagpipes and Tartan?

Get your haggis, bagpipes and tartan ready - 25 January is Burns Night!

The Scottish important national cultural day celebrates the life and work of Robert Burns, a famous poet who is known all over the world.

Burns Night is often celebrated with a Burns supper which usually includes haggis, neeps and tatties.

Haggis is like a big crumbly sausage, neeps are better known as swedes/rutabaga, and you might have guessed that tatties are potatoes!

During this supper, Burns' poetry is recited too.

Who was Robert Burns?

Affectionately known as Rabbie, Robert Burns was born on 25 January, 1759, in a village in Ayrshire in Scotland.

He was born on a farm, and as he grew up he discovered a love of reading and writing.

He published his first collection of poems in the summer of 1786, and from there published many more famous rhymes, including 'To a Mouse', 'Address to a Haggis' and 'Selkirk Grace'.

He died in 1796, aged just 37 years old.

However, he left behind a huge legacy, and is considered to be Scotland's national poet, or to use the fancy term, bard.

What happens at a Burns supper?

This is a traditional Burns supper dish of haggis, neeps and tatties

A Burns supper consists of lots of different parts, and there are bits that most people include, although everyone will have their own variations.

The 'Selkirk Grace' usually opens the meal, after the host has welcomed everyone and said a few words.

The main event, the haggis, will arrive to a flurry of bagpipes, after which 'Address to a Haggis' is usually recited before it's eaten.

Other bits of Burns' poetry may get recited as the night goes on, and the Auld Lang Syne can be sung at the end.

Words and image from article here

You can also have a vegetarian/vegan haggis - more details here

With Storm Éowyn badly affecting many parts of the UK particularly Scotland and Northern Ireland, Burns Night may not see as many celebrations this year.

---- xxx ----

Dear reader, this blog offers a wide variety of articles, recipes/food ideas, not all may be suitable for you. If you may have any food likes / dislikes, 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

Three Gut-Friendly Habits You May Wish To Consider This Year

Sharing words from an article by Laurentine ten Bosch

'The state of your gut health can and will influence the health of your entire body. It does this by influencing digestion as well as playing an essential role in the gut-brain axis. Through these two avenues, your gut health can impair almost every element of your body. With that in mind, here are the top 3 gut-friendly habits to focus on/consider this year:

1. Focus On Gut-Friendly Nutrition
Good nutrition is essential for a healthy life, and it couldn’t be more true when it comes to supporting gut health. Your digestive system is the first port of call for any foods you eat; it’s where nutrients are absorbed and wastes are discarded, so where possible, you always want to be able to fill your diet with gut-friendly foods.

Foods you should definitely look to include are:

• Probiotics; kimchi, kombucha, miso, and organic tempeh.
• Prebiotics; apples, sauerkraut, asparagus, garlic, onion, leafy greens, and artichokes.
• Antioxidants; berries, salmon, spinach, red bell peppers, dark chocolate, and turmeric.

2. Get Daily Exercise
You probably know that 20 minutes of daily exercise is needed for your fitness, but were you aware that you need it for gut health too? The truth is, your digestive system is made to move. Moving your body and exerting your energy stores helps to replenish the cycle, rather than letting everything get stale inside you. It’s always best to think of it as a free-flowing river; you want your body to be in the current, not in a murky pool to the side (as comfortable as that might be). And here’s where you get to have fun! Make your daily exercise something you enjoy! A walk with your dog (if you have one), a swim, perhaps a dance class with friends or even dancing in front of your bedroom mirror - just remember that any movement you can do is good!

3. Reduce Overall Stress Levels
Stress, now that’s a big one. In our modern world, people are collectively more stressed than ever before, and it’s a different kind of stress. It’s chronic, so much so that the World Health Organization has previously called it the epidemic of the 21st Century (this was a couple of years ago, of course). Stress doesn’t just impact your mind - it influences your entire body - especially your gut health. The two are so interconnected, limiting stress may support healthy digestion, promote regularity, and ease bloat.

These three steps may seem small and simple, but stick to them this year and watch the changes unfold in your life...'
Words above from article here

Related Posts

Fermenting, and it's health benefits - read it here

Please note
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.

If you may have any food allergies, or underlying health issues these must always be taken into account, and if you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Moussaka-stuffed aubergines/eggplants

Moussaka is a well-loved Greek dish made with aubergines (eggplants), meat and cheese. This twist on the classic moussaka recipe uses half an aubergine, hollowed and stuffed as opposed to the traditional layered approach. This saves time on assembling but tastes just as delicious! 

Ingredients

Serves Four

3 small aubergines/eggplants

1 onion
3 garlic cloves
olive oil
300g lamb mince *
1 tsp cinnamon
1 tsp dried oregano
50ml red wine (optional)
1 tin of chopped tomatoes
75g feta cheese
100ml low-fat Greek yogurt
green salad

* Quorn (or other meat substitute) could be used if preferred

Method

1. Preheat the oven to gas 4, 180°C, fan 160°C. Halve the aubergines/eggplants lengthways and scoop out the flesh. Chop the flesh into small (1cm) pieces. Gently fry the onions (finely chopped), garlic (crushed) and aubergine pieces in a splash of the oil, until softened but without colour.
2. Heat up a little oil in a separate frying pan, then season and brown the lamb in batches. Combine the lamb with the onion mixture. Add the cinnamon, oregano and red wine and cook for a few minutes. Add the tomatoes and a cup of water or stock. Bring to the boil and turn down to a simmer for 45 minutes to 1 hour.
3. Meanwhile, place the aubergine skins on a baking tray, season, drizzle with oil and roast for 20 minutes, then take out but leave the oven on.
4. When the lamb is cooked, spoon into the aubergine skins. Crumble the feta, mix with the Greek yogurt and spoon on top. Sprinkle with extra oregano and oven cook for 20 minutes. Serve with a green salad.

Each serving contains

Carbohydrate 11g Protein 22.9g Fat 15g Fibre 5.8g

From recipe idea seen here

Suggestions
Why not make the meat filling earlier in the day and roast the aubergine skins, then all you have to do is put in the oven for 30 minutes or so later in the evening, and dinner is done! Also the meat then has had time to take on the flavours... delicious

You can also ring the changes by making a veggie filling ...

Or try this Vegan Style, Moussaka - see details here

Dear reader, this blog offers a wide variety of recipe/food ideas, not all may be suitable for you. If you may have any food likes / dislikes, 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

Snowdrops ... have you seen any yet?

Snowdrops are small, pretty plants with white flowers that hang down. People love this little flower for how strong it is. Not many can push through the snow and thrive. So the snowdrop is extra impressive.

Where to find it?

Interestingly, the snowdrop is native to plenty of places in Europe.  But not the UK. Even though you can always catch them in the wild here. They are also a flower that is sadly endangered and collecting them in the wild is illegal in many countries, including the UK. So, if you see some snowdrops on your next winter walk, stop and admire them but don’t take them home.

Although native to the cooler mountainous, wooded, and grassland regions of southern Europe and Asia Minor, snowdrops have since been naturalised in the United States.

.
History

Snowdrops have been around for a while. People have liked them because they bring hope that spring is coming. They have also been associated with folklore and used in herbal remedies over the centuries, and today, they still make us feel happy when we see them in late winter.

Interesting facts

Snowdrops are one of the earliest flowering plants of the year, often blooming in late winter or early spring, even when there is still snow on the ground.

People in the past thought snowdrops might have healing powers, so they used them as medicine. But here's the important thing: snowdrops are actually toxic, so you shouldn't eat them. In old stories, people sometimes use them on the outside of the body for different remedies, but you still need to be careful because they can be harmful.

Meaning and Symbolism of Snowdrop

The snowdrop flower is often associated with hope, rebirth, and the promise of a fresh start. Its ability to bloom through the snow symbolises resilience and the arrival of better days, making it a meaningful and optimistic flower in various cultures.

Words above taken from here

Have you seen any yet?

I have been looking but have not yet seen any, although there are various places within the UK where they can be seen, as this list seen here shows

Did you know

That the snowdrop is one of the January birth flowers see here

The carnation is also a January birth flower see here

~ wishing you a happy day ~

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

Traybake Tuesday : Pork, Spinach and Butter Bean

Enjoy this simple, hearty pork, spinach and butter bean traybake, brimming with vibrant spinach and creamy butter beans ... but see below if you would prefer a vegetarian alternative!

Ingredients

Serves Four (but easily adaptable to suit)
4 (British) pork chops approx. 700g
2 tbsp olive oil
1 red onion, finely sliced​
3 garlic cloves, finely sliced
6 fresh thyme sprigs, leaves picked
1 tsp Dijon mustard​
2 x 400g tins butter beans
½ reduced-salt vegetable stock cube, made up to 150ml
220g baby spinach, washed
crusty bread, to serve (optional)

you can see six lower carb bread suggestions here

Method

1. Preheat the oven to gas 6, 200°C, fan 180°C. Remove the pork chops from the fridge; drizzle over 1 tbsp oil, season and rub to coat. Cover and set aside.
2. Heat the remaining oil in a deep, ovenproof frying pan or shallow, flameproof casserole dish over a medium heat. Fry the red onion for 8-10 mins, stirring occasionally, until softened and lightly caramelised. Add the garlic and thyme and cook for another 2 mins. Stir in the mustard and butter beans, along with the liquid from the tins. Pour in the stock, bring to a simmer, then transfer the pan to the oven for 15 mins.
3. Meanwhile, heat a frying pan over a high heat. Sear the pork for 1 min each side until browned. Sear for an extra 30 secs on the fat edge (this may need to be done in batches). Transfer to a plate.
4. Stir the spinach through the beans (it will wilt down), then top with the pork and any juices. Return to the oven for 8-10 mins, until the pork is just cooked and the beans are thickened. Serve with crusty bread, if you like.

Each serving contains

Carbohydrate 22.5g Protein 46.3g Fat 31g Fibre 10g

From idea seen here

Alternative Vegetarian Tray bake

Prebiotic Roasted Tray Bake With Tahini Drizzle - more details here

~ wishing all readers a happy Tuesday ~

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. However, 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

'Battling Blue Monday'

'Blue Monday' is the third Monday in January, and it is thought of by some people, in the Northern Hemisphere, as the most depressing day of the year! The term ‘Blue Monday’ was coined by psychologist Cliff Arnall in 2004. Whilst its origins are rooted in a 2005 idea for a PR stunt by Sky Travel to encourage you to book a holiday to banish the blues! For many Blue Monday is still a great time for some extra focus on the mental health of yourself and those around you.

Many of us have discovered how the delights of nature, being out in the garden, enjoying a walk etc can help us feel more positive and lowers the chance of depression.

One of the best ways of improving your mental health in winter is outdoor exercise, and unlike gym membership it's free. Yes, I know that when it's freezing cold outside staying indoors does seem tempting, but I'm pretty sure Alfred Wainwright the famous UK rambler said "there's no such thing as bad weather, only bad clothing" ... so let's all try to dress appropriately and go for a walk today - or indeed (if you can) do a little gardening.

Once back from your walk or gardening, have a cup of your favourite warm beverage ... mine is tea, what will you have?

If for any reason you are not able to have a walk, then the next best thing would be to enjoy a breath of fresh air, by simply breathing in some fresh air can give a boost to how we feel.

Related Post - Seasonal Affective Disorder (SAD) - read it here

(me enjoying a walk, photograph taken from post here)

All the best Jan

Mango and Lime Mousse : With No Added Sugar

~ This tropical mousse is simple to make and contains no added sugar ~

This delicious dessert does need 2/3 hours chilling before serving so do factor this in when preparing, and you will need a food processor. This mousse provides 1.8g protein, 16g carbohydrate (of which 16g sugars), 20g fat (of which 13g saturates), 4g fibre and 0g salt per portion. 

Ingredients
Serves Four
2 sheets leaf gelatine
1 large ripe mango (approximately 450g/1lb)
1 lime, finely grated zest only
150ml/5fl oz double (heavy) cream

Method
1. Half fill a bowl with cold water and add the gelatine sheets one at a time. Leave to soak for 5 minutes.
2. Cut the mango in half either side of the large flat stone. Using a large spoon, scoop out the flesh and put into a food processor. Add the lime zest and blend until as smooth as possible. This may take a couple of minutes.
3. Put 5 tablespoons water in a small saucepan and heat very gently until lukewarm. Lift the gelatine sheets out of the cold water with your fingers and carefully drop into the warm water, stir vigorously with a wooden spoon for a few seconds until the gelatine dissolves. Remove from the heat.
4. Whip the cream using an electric whisk in a large bowl until it stands in fairly stiff peaks.
5. With the motor running on the food processor, pour the gelatine solution slowly onto the mango purée and pulse until completely combined.
6. Put 6 tablespoons of the mango purée in a small bowl. Add the remaining purée to the whipped cream and whisk together lightly until smooth.
7. Spoon half the mango cream into four glass tumblers and spoon half the mango purée on top. Spoon the rest of the mango cream on top then finish with the remaining purée. Cover the dishes with cling film and chill for at least 3 hours before serving.
From recipe seen here

Related Post
Mangoes, so luscious and juicy, with more than 20 different vitamins and minerals, read more here

Dear reader, 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

Did You Know ?

1. An apple, potato, and onion taste the same if you eat them with your nose plugged.

At least 80% of our sense of taste comes from our sense of smell. Because of this, if you were to block the sense of smell, many foods would taste the same, or at least pretty close.

In this case, it was tested on many different people who were blindfolded and had their noses plugged. The results? The participants couldn’t distinguish between the three, other than from their texture!

I was aware that a large percentage of our sense of taste comes from our sense of smell, but I haven't tried the apple/potato/onion test!

2. Tired of dusting? You may have yourself to blame!

About 70% of the dust in your home is human skin cells. You slough off roughly 1.5 pounds of dead skin a year. That’s equal to about 3 ½ cups of sugar.

Do you like dusting? I quite enjoy it ... but that is quite a lot of dead skin!

3. "In the blink of an eye"

The fastest-moving muscle in the human body is the orbicularis oculi, (your eye), capable of contracting in less than 1/100th of a second.

"A blink typically can last 100-150 milliseconds, and did you know that you blink more when talking and less when you are reading ... this is why you get tired when reading.

Yes, "the eye is the fastest muscle in your body – which is why we say when something happens quickly, 'in the blink of an eye!'

So that's where the saying comes from ...

4. Every Second, You Produce 25 million Cells
"Every new cell is reproduced from the template of our DNA. "As we get older it is therefore not surprising that this DNA template gets worn away and errors occur. "We then age—until we can keep the template perfect, it will always happen."

I know ageing is a natural occurrence, but it's not always easy!

5.The Honey Bee Dance
Whilst we humans communicate with each other chiefly through the spoken and written word, honey bees have an altogether more interesting form of communication. What is it? The medium of dance.

Known as the “Waggle Dance“, a bee performs this complex dance to let other honey bees know the exact direction, distance and quality of flowers. This helps other bees find the pollen and nectar they need. If that wasn’t fascinating enough, scientists have learned that it is in part learned by young bees as they observe more experienced bees.

Fascinating and bees are so important

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

Peanut Butter Chicken, an interesting mix, and it's a lower carb recipe

Today I'm sharing a recipe by Hattie Ellis

If you like Peanut butter you may enjoy this recipe ...
Hattie says peanut butter, the store-cupboard hero, makes a great sauce in this quick Indonesian-style peanut butter chicken. The secret is to get the right balance of sweet, salty, sour and hot. Serve with rice and/or steamed greens. Steamed greens would be the low carbers choice!

Ingredients

Serves Four
1 tbsp olive oil
4 large chicken thighs, skin removed and boneless, each cut into 8 chunks
2 large shallots, peeled and sliced
2 red peppers, cut into long 1cm/½in-wide slices
1 red chilli, seeds removed and chopped
3 garlic cloves, finely sliced
400ml tin coconut milk
4 tbsp peanut butter (smooth or crunchy)
2 limes, juice only
2 tbsp soy sauce
2 tbsp chopped fresh coriander leaves, to garnish (optional)

Method
1. Heat the oil in a large frying pan over a high heat. Fry the chicken for 5 minutes, stirring every 30 seconds or so. Turn the heat down to low, add the shallots, red peppers, chilli and garlic and cook for 5 minutes, or until softened.
2. Stir in the coconut milk and peanut butter. Half-fill the coconut milk tin with water and add to the pan. Bring to the boil, then cover with a lid and cook over a medium heat for 7 minutes, stirring occasionally, until the chicken is cooked.
3. If you want to thicken the peanut butter sauce, remove the lid and boil to reduce the sauce to a coating consistency. Stir in the lime juice and soy sauce. Taste and adjust the seasoning if necessary – you may need a touch more soy sauce or a little more lime juice to balance out the sweet-saltiness.
4. Garnish with the chopped coriander, if using, and serve with white rice and/or steamed greens. Steamed greens would be the low carbers choice!

Each serving provides
431 kcal, 27g protein, 10g carbohydrates (of which 8g sugars), 30g fat (of which 18g saturates), 3.5g fibre and 1.4g salt.
From original idea here

Peanut butter is a delicious and popular food.
Studies suggest that peanuts and peanut butter may have benefits for appetite control, body weight, blood sugar and heart health. It’s high in mono-unsaturated fat, including oleic acid, which may be responsible for many of the benefits.
Note, that natural peanut butter contains only peanuts and perhaps salt.
By contrast, reduced-fat peanut butter contains sugar and high-fructose corn syrup.
Bottom Line: Reduced-fat peanut butter contains sugars and processed oils yet provides the same number of calories as natural peanut butter, which is much healthier.

Related Post
Chicken - Low Carb and Keto - Three Delicious Recipe Choices* - see here
(*for those who may not like chicken, this post also includes choices for vegetarian and vegan recipes)

~ enjoy your day ~

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

'Do All The Good You Can'

I saw this image on a friends blog here

and thought what good words they are

a little more information ...

Charles Dickens created some of literature's best-known fictional characters, and is regarded by many as the greatest novelist of the Victorian era. His works enjoyed unprecedented popularity during his lifetime and, by the 20th century, critics and scholars had recognised him as a literary genius. His novels and short stories are widely read today ... more to read here

I think most would agree that Charles Dickens imparted invaluable wisdom through his characters and their journeys, offering profound insights into the human condition and the life-changing power of compassion, resilience, and personal growth ... more to read here

and as my blogging friend said

"Wouldn't it be nice if everyone joined in?"

All the best Jan

Roasted Vegetable Bowl : Vegan : Vegetarian : Gluten Free

The recipe I share today is vegan, vegetarian, dairy free, egg free and gluten free. It contains a very nice mix of vegetables and could be something you'd like to try!

A great recipe for batch cooking – leftovers can be enjoyed for lunch the next day at room temperature.

Ingredients

Serves Two
1 sweet potato (200g/7oz), unpeeled, cut into 15mm/⅝in chunks
½ cauliflower (about 250g/9oz), cut into small florets
1 large carrot, scrubbed and diagonally sliced
2 tbsp extra virgin olive oil, plus extra for oiling the tray
1 tsp ground cumin
1 tsp smoked paprika, hot or sweet
½ x 400g tin chickpeas, drained and rinsed
2 large handfuls (around 50g/1¾oz) fresh young spinach leaves or mixed salad leaves
40g/1½oz radishes (around 6), thinly sliced
2 tbsp mixed seeds or 40g/1½oz mixed nuts
sea salt and freshly ground black pepper

For the dressing
1 tsp harissa paste
1 tsp lemon juice
2 tbsp extra virgin olive oil

Instructions
1. Preheat the oven to 200C/180C Fan/Gas 6. Lightly oil a baking tray.
2. Scatter the sweet potatoes, cauliflower and carrot in single layers in different parts of the tray to keep separate. Drizzle over a tablespoon of oil and sprinkle with the cumin. Roast for 18–20 minutes, or until tender and lightly browned.
3. In a bowl, mix the paprika with the remaining tablespoon oil. Add the chickpeas and toss well. Take the baking tray out of the oven and add the spiced chickpeas. Season the vegetables and chickpeas with salt and pepper. Roast for 5 minutes, or until the chickpeas are hot and lightly toasted.
4. To make the dressing, whisk the harissa, lemon juice and oil together and season with salt and pepper to taste.
5. Divide the spinach leaves (or mixed salad leaves) between two shallow bowls.
6. Take the baking tray out of the oven and, using tongs or a spoon, arrange the vegetables and chickpeas on the leaves.
7. Add the radishes, sprinkle with the mixed seeds or nuts, and drizzle with the harissa dressing to serve.

Each serving provides 

13.5g protein, 41g carbohydrates (of which 14g sugars), 33g fat (of which 4.5g saturates), 13g fibre and 0.2g salt.

From an idea, also with step-by-step video, seen here

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

All the best Jan

Can eating foods high in melatonin help you sleep?

"The UK is said to be in the midst of a sleep crisis. One sleep charity reports that nine out of 10 people are currently experiencing sleep issues. There are lots of reasons that people may be experiencing poor sleep, but if it continues for a long time it can start to affect your wellbeing. Good sleep habits can help, but what about melatonin?

Produced by the body, the hormone melatonin regulates our sleep cycles. Secreted by the pineal gland in the brain, the amount increases at night when it’s dark outside (helping us to feel sleepy) and reduces in the morning (when it’s light again).

Melatonin is sometimes prescribed in supplement form to help people aged 55 or over with sleep problems like insomnia. It can sometimes be prescribed to younger people but only for long-term problems and only by specialists. The NHS advises it should only ever be taken for a short period of time and it can cause side effects.

Can eating melatonin-rich food help?

There are plenty of natural foods that contain melatonin. So, could eating them ease sleep problems?

“It can help,” says registered dietitian Clare Thornton-Wood. “Eating foods containing melatonin can increase melatonin levels in the body.”

Research suggests eating melatonin-rich foods may support sleep, adds Rhiannon Lambert, registered nutritionist and author of The Science of Nutrition. “When melatonin is consumed, it binds to receptors in the brain, which regulates the circadian rhythm - our internal 24-hour clock. This process helps signal the body to initiate and improve sleep.”

Research seems to back this up, too. One Chinese study concluded melatonin has been reported to improve sleep efficiency and eating melatonin-rich foods could assist sleep.

Further research produced by multiple universities in Russia, found that eating a higher volume of melatonin-containing foods every day is associated with better sleep quality and can even lower levels of depression.

Which foods are high in melatonin?

Glyn Howatson, professor of human and applied physiology at Northumbria University, worked on a study to discover whether consuming tart cherry juice – which contains high levels of phytochemicals, including melatonin – would improve sleep quality.

“Tart cherries do seem to work,” he says. “There is a small but relatively convincing body of knowledge to suggest it is helpful.

“We have also seen this applied in elite athletes preparing for long-haul travel and an overwhelming majority of those athletes reported better sleep and management of jet lag, as a result of taking tart cherries.”

The study concluded the consumption of a tart cherry juice concentrate provides an increase in melatonin. This can lead to better sleep duration and quality, in both healthy men and women and may also help manage disturbed sleep.

While tart cherry juice studies have led to an improvement in sleep, Lambert suggests consumption may be pricey and it may also contain a large amount of sugar.

“In contrast,” she notes, “kiwi fruits - which are rich in both melatonin and serotonin, a neurotransmitter that plays a key role in regulating sleep - have shown stronger evidence of supporting sleep and have been found to positively impact sleep onset, duration and efficiency.

“Studies suggest consuming two kiwi fruits about one hour before bedtime can significantly enhance sleep quality in adults with self-reported sleep disturbances. This timing aligns with the body's natural preparation for sleep, making kiwi an accessible and practical option for those seeking dietary strategies to improve rest.”

Other foods thought to naturally contain melatonin include nuts, seeds, milk and eggs, plus whole wheat bread, mushrooms, cereals, germinated legumes [such as alfalfa sprouts], tofu and cheddar, says Lambert.

“Consuming these foods before bed may modestly increase circulating melatonin levels, potentially reducing the time it takes to fall asleep, or improving sleep efficiency,” she adds, pointing out that effects are likely to vary, based on individual factors and the bioavailability of melatonin from food, which can be influenced by digestion and absorption.

“While melatonin-rich foods may support sleep, their impact is most effective when combined with good sleep hygiene practices, such as maintaining a regular bedtime and limiting evening light exposure,” she continues.

Tryptophan-rich ingredients

Having a milky drink before bed is a practice most of us have tried at some point – and with good reason.

“Dairy products may promote good sleep quality, as milk - for example - contains high concentrations of tryptophan [an amino acid] which can be synthesised into both serotonin and melatonin,” says Lambert.

“Similarly, dark chocolate also contains tryptophan, as well as other nutrients that may promote sleep quality. These include magnesium, which can support melatonin production, as well as anandamide, which regulates sleep hormones.”

Porridge is also a good option, adds Thornton-Wood: “Tryptophan has to cross the blood-brain barrier to be effective - and it does this more easily with a carbohydrate source, so a bowl of porridge would be good for this.”

Other foods rich in tryptophan include turkey, cheese, fish and sunflower seeds.

When is the best time to eat melatonin-rich foods?

The timing of melatonin consumption is often recommended at one to two hours before bedtime, says Lambert and opting to eat raw foods might also be the way to go.

“Raw or unprocessed foods do generally contain more melatonin,” notes Thornton-Wood, though there isn’t much research to determine the ‘best’ way to consume them for maximum absorption.

“There are idiosyncrasies, in that fruits and vegetables that contain melatonin often have other compounds that help sleep - polyphenolic acids and anthocyanins, for example, have anti-inflammatory and anti-oxidative properties that might also help with the sleep-wake cycle,” adds Howatson.

‘Normal’ portions are recommended, so you could try a glass of tart cherry juice, a boiled egg, a handful of nuts (pistachios especially) or a warm mug of milk and see if anything makes a difference.

Effects don’t need time to build up, according to the experts, so experiment and see what happens. You could also try dinner options like salmon, with peppers, tomatoes and mushrooms – all of which contain melatonin. But remember, good sleep relies on your body having enough time to digest your food beforehand, so Thornton-Wood recommends eating this at least two hours prior to bedtime.

Anyone concerned about sleep deprivation, big or small, should speak to their GP or a healthcare professional. Dietary strategies can help, but sleep is crucial for overall health and wellbeing, so it’s important to seek support and guidance."
Words above taken from article seen here

Please Be Aware
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. Foods mentioned in articles may not be suitable for you, especially if you have any food allergies, or underlying health issues. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. Remember, if you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan

'Top 90 Diabetes Blogs'

A recently received, and totally unexpected, email from Anuj the Founder of Feedspot landed in the lowcarbdiabetic inbox stating that this blog has been rated at number thirteen of the '90 Best Diabetes Blogs' from the thousands of blogs on the web, ranked by 'relevancy, authority, social media followers and freshness', see here

As regular readers will know my wonderful Eddie started this blog, along with a small team of diabetics, back in 2010. A lot has happened during those years, some members went on to pastures new, while others were sadly lost to illness ... but the blog is still here and thanks to all you wonderful readers still going strong!

The blog is now just me, as Eddie passed away last August, and I know he is looking down saying "well done girl, keep going" and I will 😊

I would like to thank Feedspot for the thumbs up, and a special thank you to the people that read and comment on this blog, you are appreciated.

I wish the best of health to you and yours.

Jan

Chunky Chicken and Chorizo Hotpot ... it's tasty!

I'm not always a neat cook and spills sometimes happen, but lets face it - it's the flavour of the food that counts!

Chicken is usually such a reasonably priced meat, especially if you buy a whole chicken and cook / use it appropriately. Take this recipe for instance it uses left over roast chicken and transforms it into this dish.

The addition of some chorizo just adds another taste dimension ...

These are the ingredients you will need...
Serves 4
1 tbsp oil
125 g closed cup chestnut mushrooms, left whole
200 g shallots, halved
1 tbsp smoked paprika, thyme and garlic
450 g baby potatoes, halved (optional)
200 g swede (rutabaga), peeled and cut into small chunks (+ extra if potatoes are not used)
100 g Chantenay carrots, halved lengthways
390 g carton chopped tomatoes with basil and oregano
500 ml chicken stock
2 tbsp cornflour
300 g cooked roast chicken
175 g fine beans, trimmed
112.5 g spicy smoky chorizo ring, sliced

Washed and chopped fresh parsley leaves, to garnish

The delicious and vibrant taste and wonderful healing properties of parsley are often ignored in its popular role as a table garnish. Highly nutritious, parsley can be found year round in your local supermarket. 

Parsley is the world's most popular herb. It derives its name from the Greek word meaning "rock celery" (parsley is a relative to celery). It is a biennial plant that will return to the garden year after year once it is established.

This is what to do with your ingredients...
1. Heat the oil in large casserole dish. Add the mushrooms and shallots, lower the heat a little and fry, stirring occasionally, until they begin to colour (about 5 minutes).
2. Sprinkle with the smoked paprika, thyme & garlic, and stir-fry briefly. Add the potatoes (if using), swede, carrots and chopped tomatoes then add the stock. Stir well and simmer for 25 minutes, or until the vegetables are tender.
3. Mix the cornflour with 2 tablespoons water to create a paste. Stir into 350ml water, then add to the pan with the chicken, fine beans and chorizo. Stir well, bring to the boil and simmer for 5 minutes until the beans are cooked but still retain some bite.
4. Season with black pepper, top with the chopped parsley and serve straight from the casserole dish.
From an idea seen here

If you'd prefer not to use baby potatoes, then put some extra swede into the pan, obviously amend recipe to suit your needs.

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

Hope you may enjoy this dish soon.

All the best Jan