Shepherds/Cottage Pie - try it the lower carb way with a cauliflower topping

Did you know: -

There is a difference between "cottage pie" and "shepherd’s pie", and it’s in the meat. Shepherd’s pie should only be named as such if it contains lamb, and "cottage" usually applies to one made with beef.' Of course, there is also 'Shepherdless Pie' a popular vegetarian option - see recipe suggestion here

Well, now there is a lower carb alternative to this popular dish. Have a look at Pascale Naessens' take on this dish, where cauliflower replaces the traditional mashed potato topping. A convenient and comforting all-in-one dinner, which can be enjoyed by all the family, just the two of you, or as individual pies! It's perfect for cooking in advance and freezes well.

Ingredients
Serves Four
1 lb (450g) cauliflower
3 (12 oz/325g) yellow onions
3 (6½ oz/180g) carrots
3 garlic cloves
1½ lbs (650g) ground (minced) beef, lamb or turkey
¼ cup (60ml) olive oil
salt and ground black pepper to taste
9 oz. (260g) cherry tomatoes
Instructions

1. Preheat the oven to 350°F (175°C).
2. Cut the cauliflower into florets. Dice the onions and carrots. Halve the tomatoes.

3. Bring a saucepan of water to a boil. Add the cauliflower, garlic, a generous splash of olive oil, and salt and pepper. Cook until the cauliflower is tender.
4. Heat a little olive oil in a skillet on medium-high heat. Add the onions and carrots and cook until tender.
5. Add the ground (minced) beef and cook, stirring frequently and breaking up the meat, until it is browned. Season with a little salt and pepper.
6. Add the tomatoes. Cook for about three minutes, then transfer to a baking dish.
7. When the cauliflower is tender, drain in a colander and return the pot to medium heat. Add a nice splash of olive oil and briefly sautée the cauliflower florets.
8. Mash the cauliflower, preferably with a potato masher so as to keep a little texture. Add olive oil and mix. The more olive oil you add to the mash, the smoother it will be (see tip). Spoon the cauliflower over the vegetable mixture.
9. Bake for 15 to 20 minutes until the cauliflower topping is browned, then serve.

Recipe Tips
Pascale says - don’t be afraid of olive oil! Looking at the total number of calories or the total fat content is simply not the right way to determine if food is healthy or unhealthy. So don’t skimp on the olive oil—it is flavorful, satisfying and good for you.

Reheating - you can prepare this dish a day in advance and keep it in the refrigerator. Reheat it in the oven for 30 minutes before serving.

~ enjoy your day ~

You will find a variety of recipe ideas within this blog, not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Root Vegetable Toad-in-the-Hole . . . have you tried it yet?

Toad in the hole has been served since the 18th century. While there is an ongoing debate as to how its name came about, it is widely accepted that the dish was developed by lower-income families as a way to get the most out of what was an expensive commodity back in the day: meat.

Toad in the hole makes for a versatile dish. While the classic English banger (sausage) has ensconced itself as the most commonly used meat that goes in it, recipes exist for toad in the hole that includes offcuts of beef, as well as mutton and lamb kidneys. Literally any meat can be used to make toad in the hole given its simple construction of batter with a protein source poking out at the middle.

During World War II and immediately after it, the dish would feature the inexpensive meat that fed the Allied war effort: spam. However, it did not dislodge the English banger (sausage) as the preferred and beloved protein source that goes with it to this very day.

Yes, Toad-in-the-hole is a British family favourite, and the version I share today makes the most of seasonal root vegetables like red onion and carrots plus autumnal squash and Tenderstem broccoli. Make it in one big tin and let the whole family take a piece and tuck in, delicious 😋

Ingredients

Serves Six
3 tbsp vegetable oil
3 long, thin carrots, scrubbed and halved lengthways
1 red onion, cut into thin wedges
200g butternut squash, peeled and sliced into 1cm-thick half-moons
3 garlic cloves, bashed
100g plain flour
4 large eggs
125ml milk
2 rosemary sprigs, finely chopped
100g Tenderstem broccoli
1 tsp balsamic vinegar
optional - mashed or roast potatoes or mashed swede/rutabaga
For the gravy
1 tbsp vegetable oil
2 red onions, finely sliced
2 garlic cloves, crushed
2 tbsp plain flour
1 vegetable stock cube, made up to 650ml
1 tbsp balsamic vinegar

Method
1. For the gravy, heat the oil in a saucepan over a low-medium heat and fry the onions, uncovered, with a pinch of salt for 20 mins, stirring regularly, until caramelised.
2. Meanwhile, preheat the oven to gas 7, 220°C, fan 200°C. Put the oil in a large ovenproof frying pan, shallow casserole dish or baking tray. Add the carrot, onion, squash, and garlic. Season; toss well. Roast for 15 mins.
3. Whisk the four and eggs in a bowl with a pinch of salt until a smooth, thick paste forms. Gradually add the milk, whisking to make a thin batter with a similar consistency to single cream. Stir in the rosemary.
4. For the gravy, add the garlic to the onions and cook for 1 min, then sprinkle over the four and mix well. Stir in the stock, season and add the vinegar. Simmer, uncovered, over a low heat for about 20 mins.
5. Remove the pan from the oven, add the broccoli and pour the batter around the veg. Roast for 25 mins until golden, well risen and puffed. Brush any exposed veg with the vinegar. Serve with the gravy and some potatoes/mashed swede, if you like.

Each serving contains
Fat 15g Protein 9.2g Carbs 28g Fibre 4.3g

Cook's tips
i) Use any firm veg you’ve got in the fridge. Parsnips, leeks and fennel all work well.
ii) If you don't have red onions, you could use white, brown or spring onions (scallions).
From original recipe here

You may also like to see this alternative lower carb recipe for toad in the hole here

~ wishing you an enjoyable day ~

You will find a variety of articles and recipe ideas within this blog, not all may be suitable for you.  Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Mediterranean-style tray-bake using lamb chops ... look at those lovely vegetables!

Lamb is usually a very tasty meat, but can be expensive. I don't eat it too often - in fact I keep a look out for special offers at my supermarket, Farmer's Market or butcher ... depending on where I maybe shopping! If you are not too familiar with the different cuts of lamb, have a read here

However, this lamb chop tray-bake can make the perfect weeknight dinner/supper - simple, flavourful chops served with lots of healthy Mediterranean vegetables and a little feta cheese 😋

Ingredients

Serves four
2 tbsp chopped fresh mint
1 tsp finely chopped fresh rosemary
3 garlic cloves
2 tbsp olive oil
4 lean lamb chops or cutlets
1 aubergine/eggplant, sliced
4 courgettes/zucchini, sliced
2 red peppers, cut into large chunks
2 yellow peppers, cut into large chunks
85g/3oz feta cheese, crumbled
250g/9oz cherry tomatoes
To serve
mixed leaf salad

Method
1. Preheat the oven to 180C/355F/Gas 4.
2. Using a pestle and mortar or food processor, blend together the mint, rosemary and the garlic, then add one tablespoon of the olive oil. Smear the herb mixture over the lamb chops.
3. Place the aubergine, courgette and peppers on a baking sheet. Drizzle with the remaining olive oil and place the lamb chops on top. Place into the oven to roast for 20-25 minutes.
4. Remove from the oven and top the chops with the feta and add the cherry tomatoes to the tray. Return to the oven for a further 10 minutes until the cheese just starts to brown and the lamb chops are just cooked through.
5. Serve the chops with the roasted vegetables and mixed leaf salad.

This meal provides
200 kcal, 9g protein, 15g carbohydrate (of which 14g sugars),
11.5g fat (of which 4g saturates), 7g fibre and 0.8g salt per portion.
From original recipe seen here

Alternative Tray Bake Recipes can be seen here and here

~ thank you for visiting this blog ~

enjoy your day

You will find a variety of recipe ideas within this blog, not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Welcome the 1st of April 2026

I've found that the first three months of 2026 has whizzed by,

and now it's time to say goodbye to March as we welcome April.

As we welcome April, which in the Northern Hemisphere is generally known for the start of warmer weather, many will also be looking forward to celebrating / observing Easter.

Easter for the year 2026 is celebrated/observed on Sunday, April 5th. Easter also called Resurrection Sunday or Pascha is one of the most important days in the Christian faith.

Many will also be hoping the Easter bunny will make an appearance!
The story of the Easter Bunny is thought to have become common in the 19th Century. Rabbits usually give birth to a big litter of babies (called kittens), so they became a symbol of new life. Legend has it that the Easter Bunny lays, decorates and hides eggs as they are also a symbol of new life. This is why some children might enjoy Easter egg hunts as part of the festival. It doesn't do all the work alone though! In Switzerland, Easter eggs are delivered by a cuckoo and in parts of Germany by a fox.

image from here

No one is sure how the month of April ended up with its name, but we do know the Romans named it “Aprillis.”

The etymology behind the word “April” comes from the verb “aperire,” which means “to open.” It’s commonly believed that the word refers to the season of trees and flowers begin to “open” or bloom.

Those who were born in April have a diamond as their birthstone, which represents innocence. Their birth flower is either a Daisy or a Sweet Pea.

There are two zodiac signs in April. Aries, which is until April 19th, and Taurus, which is April 20th and onwards.

There are quite a few notable historical people born in April, such as Leonardo da Vinci, Shakespeare, and Queen Elizabeth II.

Of course, one of the most well-known dates of April, is April Fools’ Day on the 1st of the month. No one is sure where this originated from, but some believe it to be inspired by Geoffrey Chaucer’s story in “Canterbury Tales” called “Nun’s Priest’s Tale.”

~ With Easter being so near I share this recipe suggestion ~

Roast Lamb with a pea and mint pesto sauce

This mouth-watering roast leg of lamb with a fresh and fragrant mint and pesto sauce

is perfect for Easter lunch, more details here

~ Wishing you a happy April 2026 ~

You will find a variety of articles and 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

Why Do Brits Love A Sunday Roast?

 A feast fit for a Sunday

Britain has a long and fascinating history and through time has become synonymous with everything from iconic buildings to cities known around the world, famous faces, art, sports – and several classic dishes. When you think of well-known British meals, the likes of fish and chips, Shepherd’s pie and of course, a traditional Sunday roast, are bound to spring to mind.

A Sunday roast has long been a tradition in households and a staple on pub and restaurant menus across the generations. But why do Brits love a Sunday roast and why has it long been a tradition?

Here, we take a  closer look at the history of the Sunday roast, why it is so popular and other Sunday dinner traditions from across the globe. 

What is a Sunday Roast?

a traditional roast dinner

Typically enjoyed, of course, on Sundays, the traditional British meal consists of a roasted meat, such as chicken, beef, lamb or pork, with roasted potatoes (or even mashed potato), Yorkshire puddings, vegetables like broccoli and cauliflower, gravy, and even stuffing. Many also enjoy a vegetarian or vegan version, swapping out meat for nut roast or using other tasty alternatives.

Also referred to as simply a roast dinner or a Sunday lunch or dinner, everyone has their own take on the classic dish or preferences, whether that is what type of potato or vegetable is included, how thick the gravy is or how we like our meat cooked. We all have a favourite item on the plate that we believe the meal wouldn’t be the same without and no matter who makes it, we all know somebody who in our eyes makes ‘the best Sunday roast.’

Sometimes, we like to add extra bits to our roasts, such as mint sauce, apple sauce, horseradish sauce or cranberry sauce. On Christmas Day, December 25, many families go all out with bigger portions, as well as adding the likes of pigs in blankets to the dish, (sausages wrapped in bacon).

How Did The Sunday Roast Tradition Start?

illustration of Henry VII

The popularity of a Sunday roast in Britain dates back hundreds of years - but the exact point in time that it originated here is often disputed. Some claim the tradition can be traced back to medieval times when families would gather for large feasts after church services on the Lord’s Day, whereas other historians and experts believe the tradition was solidified during the reign of King Henry VII in 1485.

Henry VII, or Henry Tudor, was part of the royal lineage, The Tudors, who ruled Wales and England between 1485 and 1603. Since the 15th century, The Yeoman of the Guard – the royal bodyguards – have also been affectionately known as ‘Beefeaters,’ due to their weekly beef rations.

Others think the origins are tied to the late 1700s, as Sunday became a day of rest. Many believe the tradition of Sunday roast would see families go to church on a Sunday and leave their food in the oven to cook to be ready for when they returned home.

How our Sunday roasts have been cooked and what it has looked like and included has no doubt changed or evolved through time – but the family tradition still remains today.

Why Do Brits Love A Sunday Roast Dinner?

It might not be a dish that’s popular with everyone – but there’s no doubt that a Sunday roast dinner is loved by many Brits and its popularity has stood the test of time. But why do people love a Sunday roast so much?

Well – an obvious answer could be they love the hearty taste of a roast dinner, from the slow-cooked meat to the crispy golden potatoes, delicious trimmings and much more. It’s a feast that brings people together and is a great way to round the week off - but to many, it is more than just a meal.

As previously mentioned, it’s a tradition that’s long been part of our culture and whether you enjoy it weekly, throughout the year or just during Christmastime, it’s a dish that has long brought people together. Every year, you’ll likely find a statistic, survey or poll which discusses a roast dinner as one of the most-loved dishes, or what on the Sunday roast plate is most loved by the public.

Do Other Countries Have The Sunday Roast Tradition?

It may have deep roots in British culture – but the Sunday roast is also loved and a tradition elsewhere around the globe. Many places abroad serve up the classic dish, whether that be people with ties to Britain or hospitality businesses that serve traditional, British food.

But you’ll also find that several English-speaking or commonwealth countries have also adopted the tradition, including Ireland, Australia, New Zealand, Canada and South Africa. In different places, there are different takes on the Sunday roast, whether that be how it is cooked or served, or even replacing some food items or ingredients with something else.

Are there other traditional Sunday meals around the world?

Many other countries, cultures and communities gather today for a special meal on a Sunday – and they don’t all have a roast dinner. Like the Brits with their Sunday roast dinners, many have had their own traditions for generations, and Sunday has long been a special day in Christianity around the globe - with families gathering after church to eat or using the day of rest to spend time eating lovely food with loved ones.

In Italy, a Sunday dinner usually consists of multiple courses and big hearty dishes like fresh pasta, lasagne or ravioli. On a Sunday in Greece, families typically tuck into dishes like moussaka, roasted lamb or chicken with potatoes or pastitsio.

In Argentina, asado is typically enjoyed on a Sunday – a barbecue meal that heavily features beef as well as sides and vegetables. The dishes may be different but no matter where you go, they all have much in common – tradition, culture and bringing people together

Words and images above from article seen here

xxxx ooooo xxxx

Do you enjoy a Sunday Roast? 

Perhaps you have your own traditional Sunday meal ...

Do please share your thoughts in the comments.

This blog is presented in a magazine style. You will find a variety of articles, studies, thoughts, 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 and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

It's the 1st of October 2025

~ It's October 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, has been 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 October and the tenth month of the year!

O is for ? can you guess ?

Yes, I am talking about oregano !

Oregano is a pungent green herb with a great affinity for a variety of foods, from lamb to vegetables, stuffing's and egg dishes. Oregano is closely related to marjoram. It is characteristic of many Greek dishes (particularly lamb) and (in the UK) is often sprinkled liberally on pizzas. Oregano grows easily in well protected areas. Because of its high oil content, oregano dries well. You can replace dried oregano for fresh, but reduce the amount used by about half. Dried oregano is a kitchen essential, but make sure you replace it frequently as it quickly loses its pungency. Oregano is one of the herbs in the mixture called herbes de Provence. Oregano is often used to top your favourite pizza, and oregano may offer you a range of health benefits you may have never considered. Oregano contains a powerful substance called beta-caryophyllene that helps fight inflammation. This herb is said to benefit people suffering conditions such as osteoporosis and arteriosclerosis. On top of it’s anti-inflammatory properties, antibacterial and antifungal properties can also be added to the list of what make oregano a top pick.

~ sharing a recipe that uses oregano, and there are so many! ~

Mama Mia : Low Carb Italian Meatballs

I'm sure you will enjoy this low carb version of Italian meatballs

Ingredients

Serves Four

4g carbs per serving

1 lb / 450 g ground (minced) beef or turkey

2 oz. / 50 g grated parmesan cheese

1 egg

1 tablespoon dried oregano

½ teaspoon onion powder

1 teaspoon salt

½ teaspoon ground black pepper

3 tablespoons olive oil

14 oz. / 400 g canned whole tomatoes

2 tablespoons finely chopped fresh parsley

7 oz. / 200 g fresh spinach

2 oz. / 50 g butter

5 oz. / 150 g fresh mozzarella cheese

salt and pepper

Recipe instructions

can be seen here 

~ enjoy your October days ~

In case you missed last months (September) post you can see it here and the one for August 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

Root vegetable toad-in-the-hole... why not give it a try!

Toad in the hole has been served since the 18th century. While there is an ongoing debate as to how its name came about, it is widely accepted that the dish was developed by lower-income families as a way to get the most out of what was an expensive commodity back in the day: meat.

Toad in the hole makes for a versatile dish. While the classic English banger (sausage) has ensconced itself as the most commonly used meat that goes in it, recipes exist for toad in the hole that includes offcuts of beef, as well as mutton and lamb kidneys. Literally any meat can be used to make toad in the hole given its simple construction of batter with a protein source poking out at the middle.

During World War II and immediately after it, the dish would feature the inexpensive meat that fed the Allied war effort: spam. However, it did not dislodge the English banger (sausage) as the preferred and beloved protein source that goes with it to this very day.

Yes, Toad-in-the-hole is a British family favourite, and the version I share today makes the most of seasonal root vegetables like red onion and carrots plus autumnal squash and Tenderstem broccoli. Make it in one big tin and let the whole family take a piece and tuck in, delicious 😋

Ingredients
Serves Six

3 tbsp vegetable oil
3 long, thin carrots, scrubbed and halved lengthways
1 red onion, cut into thin wedges
200g butternut squash, peeled and sliced into 1cm-thick half-moons
3 garlic cloves, bashed
100g plain flour
4 large eggs
125ml milk
2 rosemary sprigs, finely chopped
100g Tenderstem broccoli
1 tsp balsamic vinegar
optional - mashed or roast potatoes or mashed swede/rutabaga
For the gravy
1 tbsp vegetable oil
2 red onions, finely sliced
2 garlic cloves, crushed
2 tbsp plain flour
1 vegetable stock cube, made up to 650ml
1 tbsp balsamic vinegar

Method
1. For the gravy, heat the oil in a saucepan over a low-medium heat and fry the onions, uncovered, with a pinch of salt for 20 mins, stirring regularly, until caramelised.
2. Meanwhile, preheat the oven to gas 7, 220°C, fan 200°C. Put the oil in a large ovenproof frying pan, shallow casserole dish or baking tray. Add the carrot, onion, squash, and garlic. Season; toss well. Roast for 15 mins.
3. Whisk the four and eggs in a bowl with a pinch of salt until a smooth, thick paste forms. Gradually add the milk, whisking to make a thin batter with a similar consistency to single cream. Stir in the rosemary.
4. For the gravy, add the garlic to the onions and cook for 1 min, then sprinkle over the four and mix well. Stir in the stock, season and add the vinegar. Simmer, uncovered, over a low heat for about 20 mins.
5. Remove the pan from the oven, add the broccoli and pour the batter around the veg. Roast for 25 mins until golden, well risen and puffed. Brush any exposed veg with the vinegar. Serve with the gravy and some potatoes/mashed swede, if you like.

Each serving contains
Fat 15g Protein 9.2g Carbs 28g Fibre 4.3g

Cook's tips
i) Use any firm veg you’ve got in the fridge. Parsnips, leeks and fennel all work well.
ii) If you don't have red onions, you could use white, brown or spring onions (scallions).
From original recipe here

You may also like to see this alternative lower carb recipe for toad in the hole here

~ wishing you an enjoyable day ~

You will find a variety of articles and 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

M is for Mint

Did you know - "Mint is known to have originated in Asia and the Mediterranean region. In many cultures, mint symbolised hospitality and was offered as a sign of welcome and friendship to guests as they arrived.

In the Middle East mint tea is still served to guests on their arrival, whilst in ancient Greece, the leaves of mint were rubbed onto the dining table, which was a sign of their warm greeting.

Mint was also often used as an air freshener and was placed in the rooms of houses, synagogues and temples to clear and freshen the air and rid the smell of unpleasant odours from the room. The Greeks and the Romans used mint as a perfume and a bath scent, as well as using it in medicine and in cooking.

Mint was so revered by the ancient Greeks that they named the plant after the mythical character Minthe. According to Greek myth, Minthe or Menthe as she is also known, was a river nymph. Hades, the God of the Underworld, fell in love with Minthe and wanted to make her his lover. However, Persephone, Hades's wife found out and in a fit of rage turned Minthe into a plant, so that everyone would walk all over her and trample her. Unable to undo the spell, Hades gave Minthe a wonderful aroma so that he could smell her and be near her when people trod on her.

Mint contains a number of vitamins and minerals, which are vital to maintain a healthy body. Mint is rich in Vitamins A and C and also contains smaller amounts of Vitamin B2. Vitamin C is an important antioxidant and may help to decrease the risk of certain cancers such as colon and rectal cancer. Although mint may be consumed in small quantities, the vital nutrients obtained are still beneficial to one's health. Mint also contains a wide range of essential minerals such as manganese, copper, iron, potassium and calcium.

The two most popular types of mint that you may use for cooking are peppermint and spearmint, with spearmint being the milder of the two. Mint is extremely popular in Middle Eastern cooking, especially Iranian and Lebanese cuisine, where it is used in an extensive range of sweet and savoury dishes.

Fresh mint can be bought from your local supermarket and should be stored in the refrigerator for the best freshness. If you buy a bunch of mint, it should be placed in a container of water, stems down, with a plastic bag loosely covering the top. Ideally change the water every two days and the mint should stay fresh for up to a week."
Read more about mint here

Some recipes that use mint

Baked beets with carrots, leeks and fresh mint - see it here

Roast Lamb with a pea and mint pesto sauce - see it here

Tomato and mint salad - see it here

Pork chops with apple, lime and mint butter - see it here

Halloumi salad with orange and mint - see it here

~ also sharing flowers to brighten your day ~

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

Mediterranean Lamb Chops : Low In Carbs

Many thanks for your comments and good wishes on my previous post. I do hope that all those readers who celebrated Easter had a happy one and also enjoyed the extended weekend break. I had a very good Easter-time celebrating together with family and having a very tasty Roast Lamb dinner on Easter Sunday.

In fact in todays' post I am keeping the flavour of lamb going and also bringing the flavours of the Mediterranean to your plate with this mouth-watering meal of lamb chops, fresh herbs, roasted veg and crumbly feta.

Ingredients

Serves Two
4 lean lamb chops or cutlets
1 tbsp, fresh mint
1 tbsp, fresh rosemary
2 cloves garlic
2 tbsp olive oil
1 small aubergine/eggplant, sliced
1 courgette/zucchini, sliced
1 red or yellow pepper, cut in large chunks
50g/2oz feta cheese, crumbled
250g/9oz cherry tomatoes

Method
1. Preheat the oven to 180C/160C Fan/Gas 5.
2. Using a pestle and mortar or wooden spoon and bowl, pound together the fresh mint, fresh rosemary and the garlic, then mix with 1 tbsp olive oil. Smear over four lean lamb chops or cutlets.
3. Place the aubergine, courgette and red or yellow pepper on to a baking sheet. Drizzle with 1 tbsp olive oil and place the lamb chops on top. Bake in the oven for 20-25 minutes.
4. Top the chops with feta cheese and add the cherry tomatoes to the pan. Cook for a further 10 minutes until the cheese just starts to brown.
5. Serve the chops with the roasted vegetables, and mixed leaf salad.

Optional Serving suggestion

Some readers may like some toasted ciabatta bread to enjoy alongside this dish, but it will increase your carbohydrate intake and may not be suitable for all.
From recipe idea seen here

Additional Reading, which may interest you
More about Lamb Chops, can be seen here

Alternative Vegetarian Recipe
Feta Cheese Stuffed Bell Peppers - see here

* Today 22nd April 2025 is World Earth Day celebrated each year since 1970

to promote environmental protection and awareness.* 

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

All the best Jan

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

Rick Stein's : Valle d'Aosta Cabbage Soup

Today I share a recipe suggestion which comes from Valle d'Aosta which is in north-western Italy. A dramatic glacial valley overlooked by the Matterhorn and Mont Blanc. The region offers good skiing and hiking, Roman ruins in the town of Aosta, vernacular architecture and some impressive medieval and Renaissance castles.

The recipe is from Rick Stein and he says "a soul-warming dish from the Italian mountains, this chunky baked cabbage soup is an indulgent affair with crunchy bacon and velvety cheese in each spoonful."

Ingredients

Serves 4/5

300g/10½oz Gruyère, emmental or gouda cheese, grated or thinly sliced
60g/2¼oz Parmesan, grated
1.5 litres/2¾ pints good-quality chicken, beef or vegetable stock
500g/1lb 2oz Savoy cabbage, chopped
70ml/2½fl oz olive oil
6 rashers streaky smoked bacon, chopped
30g/1oz butter
1 large garlic clove, cut in half
5–6 thick slices (about 250–280g/9oz–10oz) stale, dry sourdough bread *

salt and freshly ground black pepper

Method
1. Mix the cheeses together in a bowl.
2. In a large saucepan, bring the stock to the boil, add the cabbage and cook for 5 minutes, then turn off the heat and set aside.
3. Heat a little oil to a large frying pan over high heat and fry the bacon pieces until golden-brown and starting to crisp. Remove them from the pan and set aside.
4. In the same pan, add the butter, a little more oil and the garlic. Once hot, fry the pieces of bread until golden-brown and crisp on all sides. Do this in batches, setting each batch aside once browned and adding more oil as needed.
5. Preheat the oven to 200C/180C Fan/Gas 6.
6. In a large flameproof casserole, use a slotted spoon to put half the cabbage in the bottom of the dish and season with plenty of pepper and a little salt. Add half the bread, half the bacon and half the cheese mixture.
7. Add the remaining cabbage, then bread and bacon. Ladle over the hot stock and top with the remaining cheese.
8. Place over a medium heat and bring to a simmer, then put the dish in the oven and bake, uncovered, for 30–40 minutes until hot, bubbling and all the cheese has melted. Serve in warm bowls.

* you can see a low carb sourdough bread recipe here

The above recipe taken from here

Related Posts - more recipes from Rick Stein:
Stuffed Chicken Legs with Mushrooms and Cheese here

Lamb Casserole with Aubergine / Eggplant here
Simple Cod Gratin with Béarnaise Sauce Topping here
Greek Style Moussaka here

~ enjoy your day ~

You will find a variety of 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 (more about this here) 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

Mediterranean-style tray-bake using lamb chops

Lamb is usually a very tasty meat, but can be expensive. We don't eat it too often - in fact I keep a look out for special offers at my supermarket, Farmer's Market or butcher ... depending on where I maybe shopping! If you are not too familiar with the different cuts of lamb, have a read here

However, this lamb chop tray-bake can make the perfect weeknight dinner/supper - simple, flavourful chops served with lots of healthy Mediterranean vegetables and a little feta cheese 😋

Ingredients

Serves four
2 tbsp chopped fresh mint
1 tsp finely chopped fresh rosemary
3 garlic cloves
2 tbsp olive oil
4 lean lamb chops or cutlets
1 aubergine/eggplant, sliced
4 courgettes/zucchini, sliced
2 red peppers, cut into large chunks
2 yellow peppers, cut into large chunks
85g/3oz feta cheese, crumbled
250g/9oz cherry tomatoes
To serve
mixed leaf salad

Method
1. Preheat the oven to 180C/355F/Gas 4.
2. Using a pestle and mortar or food processor, blend together the mint, rosemary and the garlic, then add one tablespoon of the olive oil. Smear the herb mixture over the lamb chops.
3. Place the aubergine, courgette and peppers on a baking sheet. Drizzle with the remaining olive oil and place the lamb chops on top. Place into the oven to roast for 20-25 minutes.
4. Remove from the oven and top the chops with the feta and add the cherry tomatoes to the tray. Return to the oven for a further 10 minutes until the cheese just starts to brown and the lamb chops are just cooked through.
5. Serve the chops with the roasted vegetables and mixed leaf salad.

This meal provides
200 kcal, 9g protein, 15g carbohydrate (of which 14g sugars),
11.5g fat (of which 4g saturates), 7g fibre and 0.8g salt per portion.
From original recipe seen here

Alternative Tray Bake Recipes can be seen here and here

~ Happy 4th of July ~

A bouquet of red, white and blue to all our 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

Mangetout : 'Eat It All'

Mangetout are young, tender garden peas. Find out when mangetout are in season, how to buy the best, and tips for storing and cooking this green vegetable by reading this article.

What is mangetout?
The French name tells you everything; it means ‘eat it all’. Mangetout properly means a type of garden pea picked very young, so young that the pod is still flat and the peas have barely developed. *Also known as snow pea or sugar pea. A sugar snap pea is more fully developed and rounder, but the pod can still be eaten.

How to cook mangetout
Ideally, mangetouts can be cooked just as they are and great care must be taken to serve them crisp and brightly coloured.

Unfortunately, the variety sold and the time of the year means you always have to check for strings. Pull back the stalk end to see if the string is developed and if so, you must string every one, both sides. If the strings are minor, you may eat them as they are.

They are an excellent ingredient to use in stir-fries when they can be cut in half diagonally, both for looks and for faster cooking. Otherwise, the microwave is by far the best way to enhance and enjoy their green, garden flavour. Cook covered with no added water other than any left after rinsing and shaking dry. Steaming quickly reduces their flavour and colour; boiling does the same, faster.

The sweetness of lightly cooked mangetout peas is especially good with all seafood (even in cocktails) and with fish, hot or cold. They make an interesting ingredient in salads, too. Find more mangetout cooking ideas here

How to store mangetout
Best eaten quickly. The ideal way to keep them crisp and fresh is to store them in the refrigerator in a roomy bag or box into which you have sprinkled a little water, which will then keep them in very good condition for days.

When is mangetout in season?
The UK season is June to September, but supplies from other countries appear throughout much of the year. Frozen mangetout can be found but, like all such vegetables, they will have been blanched and so need less cooking than fresh ones.

Choose the best mangetout
Being so young, the pods deteriorate very quickly. They should be green, rather than yellow, and not in the least flabby – they should break crisply and look moist. Also check for strings on either side; if these are prominent or seem tough, the pods have dried out.
Words above taken from article here

*In the US and elsewhere mangetout peas are typically described as 'snow peas' and 'snap peas'. Sugar snap peas are usually those with a rounder pod and crunchier texture. 

You may like to try this recipe

Lamb chops with courgette, mangetout and feta cheese salad

Ingredients

Serves Two

2 tbsp olive oil

2 tbsp chopped thyme leaves

4 lamb chops

2 small courgettes (zucchini), sliced into 1cm-thick rounds

200g mangetout

1 tbsp red wine vinegar

½ tsp Dijon mustard

¼ tsp chilli flakes (optional)

small handful mint leaves, roughly chopped

small handful basil leaves, roughly chopped

25g feta, crumbled

Nutrition Per Serving

Fat 31g Protein 47g Carbs 6g

Recipe Instructions

can be seen here

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

Lemony Lamb Chops - Nicely Grilled - Low in Carbs

Lamb is usually a very tasty meat, but can be expensive. We don't eat it too often - perhaps a lovely Roast Lamb Sunday Lunch or a recipe like this below. I often look out for special offers at my supermarket, Farmer's Market or butcher ... depending on where I maybe shopping! If you are not too familiar with the different cuts of lamb, have a read here

If you'd like to give this recipe a try, here is what you will need.
Ingredients
Using 12 small chops
1/4 cup olive oil
1/4 cup fresh lemon juice
1 tbsp. fresh thyme - or rosemary if preferred
1 pinch salt
1 pinch black pepper
12 lean lamb loin chops
cooking spray

Directions
1. In small bowl, mix olive oil, lemon juice, and thyme. Season with salt and pepper.
2. In shallow baking dish, place lamb chops and brush with seasoned olive oil. Cover and refrigerate 1 hour.
3. Preheat grill to high. Lightly coat grill grate with cooking spray. Place lamb chops on grill, and discard marinade. Cook 10 minutes, turning once, until internal temperature reaches 145°F. (Meat is cooked through)

Obviously amend amounts to suit your needs.
If you require help with measurement conversion etc. look here
Recipe from dlife.com

For readers who may prefer a vegetarian recipe

Aubergine / Eggplant and Mozzarella Bake : See details here

~ wishing you a happy day ~

You will find a variety of 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.

Just a reminder to keep checking your spam folder as many bloggers are still finding comments are incorrectly going into spam.

All the best Jan

'Healthy Shepherd’s Pie' with hidden vegetables !

This 'healthy shepherd's pie' is perfect for adding more vegetables to your meal. Plus this pie is freezer friendly so perfect for making in advance.

This meal served as six portions provides 27g protein, 36g carbohydrate (of which 10g sugars), 24g fat (of which 13g saturates), 8g fibre and 1g salt per portion.

Ingredients

For the filling

1 onion, finely chopped
400g/14oz lamb mince
2 tbsp plain flour
2 carrots (approximately 100g/3½oz each), peeled, finely grated
2 courgettes (zucchini) - approximately 175g/6oz each, peeled, finely grated
400g tin chopped tomatoes
2 tbsp tomato purée
200ml/7fl oz just-boiled water
½ tsp dried mixed herbs
1 lamb stock cube
salt and freshly ground black pepper

For the topping

800g/1lb 12oz floury potatoes, peeled, chopped into cubes

50g/2oz butter
4 tbsp milk
100g/3½oz mature Cheddar, coarsely grated
1 small cauliflower (approximately 650g/1lb 7oz), trimmed, stalk removed, finely grated

(see also tip ii) below)

Method

1. Preheat the oven to 200C/180C Fan/Gas 6.
2. Heat a large, non-stick saucepan over a medium heat. Add the onion and mince and dry-fry for 8-10 minutes, stirring regularly until the mince has browned.
3. Sprinkle the flour over the lamb and stir well. Add the carrots, courgettes, tomatoes, tomato purée, water and herbs and stir again to combine. Crumble over the stock cube, season with salt and pepper.
4. Bring to the boil, then simmer for 25-30 minutes, stirring regularly, until the sauce has thickened and the vegetables have almost completely broken down.
5. Meanwhile, bring a saucepan of water to the boil. Add the potatoes and cook for 15-20 minutes, or until soft but not falling apart.
6. Transfer the filling mixture to a 2 litre/3½ pint shallow ovenproof dish and place on a baking tray.
7. Drain the potatoes and return to the pan. Add the butter and mash until smooth, then beat in the milk until fluffy. Stir in half of the cheese. Mix in the cauliflower and season with salt and pepper. Add a little extra milk if required.
8. Spoon the mash on top of the lamb and spread evenly. Sprinkle over the remaining cheese. Bake for 25-30 minutes, or until the cheese has melted and turned golden-brown and the filling is bubbling.

Recipe Tips
i) You can substitute the lamb mince and stock with beef mince and stock if desired.

ii) If preferred you could make a lower carb alternative topping e.g. mashed swede, cauliflower or celeriac ... but always with butter added.

Recipe idea from here

Some additional information

Do you know the difference between cottage pie and shepherd’s pie? The clue is in the meat used! Cottage Pie should only be named if it contains beef and Shepherd’s pie should only be named if it contains lamb.

Shepherd’s Pie is understood to originate from Ireland (although clearly now enjoyed across all of Britain). Cottage Pie on the other hand is said to be from England. Research tells us that Cottage Pie dates back to 1791, whereas Shepherd’s Pie became a thing almost a century later, in 1870.

For readers who would prefer a lower carb vegetarian or vegan option of this pie, have a look at this lower carb Shepherdless Pie. It’s completely vegetarian, and even suitable for vegans if you omit the butter and milk from the mash, see more details here

our supermarkets are selling bunches of tulips

Spring is on it's way ... maybe!

(this image from google)

There are many good recipes around the internet (to suit all tastes), which can so often be 'tweaked' a little to better suit you, and your families tastes. This blog brings a variety of recipe ideas/suggestions, 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.

As always, thank you for reading this post, it's been good to have your company and do please share your thoughts in the comments section below.

All the best Jan