Mushroom Bourguignon with Celeriac Mash : Vegetarian

• 300g pack beef minute steaks
• 2 cloves garlic
• 2 sprigs fresh thyme, leaves picked
• 1 lemon, ½ juiced and ½ cut into wedges to serve
• rocket, to serve (optional)

• For the filling

• 200g parsnips, peeled and cut into thin sticks
• 200g celeriac, peeled and cut into thin sticks
• 200g butternut squash, peeled and cut into thin sticks
• 150g carrots, peeled and cut into thin sticks
• 3 garlic cloves, unpeeled
• 3 fresh rosemary sprigs
• 1 tbsp olive oil
• 2 tsp clear honey
• squeeze lemon juice

Read more at https://realfood.tesco.com/recipes/minute-steak-rolls-with-seasonal-veg.html#C6m66ULS0tG1IAJv.99

This mushroom bourguignon recipe with creamy celeriac mash can make a lovely weeknight dinner. Replacing beef with juicy chestnut mushrooms and exotic dried mushrooms adds earthy richness to this comforting vegetarian stew.

Ingredients:
Serves Four
For the mushroom bourguignon
10g dried mushrooms
175ml vegetable stock, made with ½ stock cube
2 tbsp. oil
650g chestnut mushrooms, larger mushrooms halved
10 small shallots, peeled but kept whole
250g Chantenay carrots, larger carrots cut in half horizontally
2 garlic cloves, finely sliced
1 tbsp. fresh thyme leaves
1 tbsp. tomato purée
2 tbsp. plain flour
200ml burgundy wine
1 tbsp. butter, softened
For the celeriac mash
2 celeriac, peeled and roughly chopped
3 garlic cloves
700ml milk
1 tbsp. wholegrain mustard

Method:
1. Add the dried mushrooms to the hot stock and leave to infuse. Heat 1 tbsp. oil in a large casserole dish. Add the chestnut mushrooms and fry for 4-5 minutes until golden. Remove from the pan.
2. Add the remaining oil and fry the shallots and carrots for 8-10 minutes until starting to soften. Add the garlic, thyme and tomato purée and cook for a further 1 minute. Return the chestnut mushrooms to the pan with 1 tbsp. flour and cook for 1 minute. Add the burgundy wine, vegetable stock and dried mushrooms. Bring to the boil, then simmer for 20 minutes.
3. Mix the remaining flour with the butter and add to the sauce. Continue to simmer for 10 minutes until the sauce is thick and glossy. Season well.
4. Meanwhile, put the celeriac and garlic in a large saucepan and cover with the milk. Bring to the boil and simmer for 15 minutes until the celeriac is soft. Drain, reserving the milk. Return the celeriac to the pan and add 100ml of the reserved milk and the mustard. Mash. Serve the mash with the bourguignon on top.

Each Serving:
25.8g carbohydrate 10.3g fibre 15.4g protein 13.2g fat

From an original recipe idea here

For those readers who may like a more traditional Beef Bourguignon, which is low carb and so delicious have a look here

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 your meter.

All the best Jan

Some Natural Ways To Boost Your Energy Levels

Helen West RD writes:
"With increasingly busy lives, many people regularly find themselves feeling tired and drained. However, if the tiredness you’re experiencing is lifestyle-related, there are lots of things you can do to increase your energy levels. This article looks at nine ways you can change your lifestyle and boost your energy levels naturally.

Get More Sleep
Sleep is something that easily gets put on the back burner when you’re busy. If you often feel tired throughout the day, you may need more quality sleep. Try going to bed earlier and reducing screen time before bed.

image from original article

Reduce Stress
It’s not uncommon for people with busy lives to feel stressed, anxious or overwhelmed. High levels of stress can make you feel tired and drained. Finding ways to minimize lifestyle-related stress can help keep up your energy levels.

Move More

Regular exercise is important for reducing your risk of developing chronic diseases like heart disease, diabetes and obesity. If you live a sedentary lifestyle, it could also boost your energy levels. If you live a sedentary lifestyle and feel low on energy, participating in regular exercises like brisk walking or cycling can boost your energy levels.

Jan enjoying a walk ...

Avoid Smoking

Smoking is one of the worst things you can do for your health. Smoking can reduce the efficiency of your lungs and make you feel tired. Quitting smoking is great for both your energy levels and your health.

Limit Alcohol

Drinking alcohol is another lifestyle habit which may make you feel tired. This is because alcohol can act as a sedative and make you feel drowsy. Alcohol can make you feel drowsy, but it can also interfere with the quality of your sleep. If you drink regularly, limiting the amount of alcohol you consume could help improve your energy levels.

Eat a Nutritious Diet

If you’re always feeling tired, sluggish and low in energy, it might be worth taking a look at your eating habits. Good dietary habits decrease your risk of developing chronic diseases and can also affect your energy levels and how you feel from day to day. A diet based on whole, healthy foods benefits your health and your energy levels. In contrast, a diet high in processed foods can negatively affect your energy levels.

image from here

Avoid Added Sugar
When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. Eating foods high in sugar can give you a short-term energy boost followed by a slump. To avoid this, minimize your intake and focus on eating whole foods instead.

Stay Hydrated

Depending on age, your body is made of 55–75% water. Dehydration can make you feel tired. Make sure to drink enough water throughout the day and respond to your thirst, especially during exercise.

image from here

Be Social

Social connections are incredibly important for maintaining good health. In areas of the world with unusually low rates of disease and a high number of centenarians (people who live to be over 100 years old), one of the common factors is a strong social support network. Social isolation can cause low mood and tiredness, especially as you get older. Getting out of the house and mingling with other people is beneficial for both your energy levels and your health. Try organizing social activities with your friends or starting a new activity by joining a social club.

The Bottom Line

Many people feel tired and lack the energy to function at their best throughout the day. However, drinking enough water, eating healthily, getting enough sleep and exercise and being sociable can benefit your energy levels and your health. If you feel tired, it’s worth taking a look at your lifestyle to see which healthy changes you can make to boost your energy levels and make you feel great."

The above is only a snippet of Helen's article to read it in full with all relevant links please see here

Readers will find a variety of articles and recipe ideas, within this blog. 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.

All the best Jan

Salmon-filled Avocados : Low Carb High Fat Deliciousness

You could call this good Maths! It's easy and delicious! Avocado + smoked salmon = no cooking.

This creamy dish is a luxurious breakfast, quick lunch or light dinner. You may also choose to serve it as a colourful appetizer at your next dinner party. So easy... so delicious...

Ingredients:

Serves Two
7g carbs per serving
2 avocados
6 oz. smoked salmon
¾ cup crème fraiche or mayonnaise
salt and pepper 2 tablespoons lemon juice (optional)

This delicious plate may also be served with any other type of fatty fish - boiled, fried or smoked, and it tastes even better with a little fresh dill!

Fresh Dill:

Dill is an important culinary herb that is used for its seeds and leaves It originally grew wild in Southern Europe thru Western Asia.

It was extensively used by the ancient Greeks and Romans. Remnants of the herb were found in Swiss Neolithic settlements dating back to 400BC. By medieval times its use spread to central Europe. Dill is a popular culinary herb used in Greece, Scandinavia, Germany, Central Europe, Russia, the Balkans and Romania. References to the fresh herb can be found in the writings of Roman naturalists, English clergy and German literary works in the 11th century.

All parts of the herb can be used for culinary purposes. Dill is not a common herb in Mediterranean cooking. It is known as a spice used in pickled cucumbers. In the United States they are known as dill pickles. The herb is key for the production of dill vinegar (a key cooking ingredient in some recipes). You will find it used/employed in many sour dishes, especially sauerkraut. You will find dill used in lemon sauces for fish, yogurt, sour cream, salad dressings, spinach dishes, chicken and lamb casseroles. Because of its delicate nature most chefs add the fresh herb to their hot recipes just prior to removing from the heat source.

For the easy to prepare recipe instructions see Diet Doctor site here

Bon Appetit!

All the best Jan

Christmas, the history behind our festive traditions

"What is the Christmas story? The history behind our festive traditions ...

Here's where our Christmas traditions come from and how we celebrate Christmas Day on the 25th of December. They're the essential bits of Christmas. Squeezing a fir tree into your living room. Eating an odd-looking bird. Welcoming an intruder who breaks in by coming down the chimney. Gazing at your fifth mince pie of the day and finally wondering what on Earth might be in it. How many of us stop to think how it all began? Dennis Ellam did... and today he explains where our festive traditions come from.

Father Christmas

Red robes, white beard, waist-slapping jollity and booming ho-ho-hos. He's been around for ever, hasn't he? Well, actually only since 1935, when Haddon Sundblo, a Madison Avenue advertising man, created Santa Claus for a Coca-Cola campaign. In previous lives he was thinner and paler, a character based on a 4th Century Asian bishop called Nicholas, who became the patron saint of children in most of Europe. It was in Holland, where they called him Sinterklaas, that he earned his reputation for giving stuff away. A small pair of wooden shoes would be left by the fireplace and he would fill them with sweets. No question of trying to fit in a fashionable bodkin, let alone a Nintendo Wii. Different countries still have their own variations on the theme, but that fat bloke in a red suit has pushed them all to the cultural margins.

What about Rudolph the red-nosed reindeer?

Debt-ridden shop worker Robert Mays invented him in 1947 as the hero of a bestselling book that made him a fortune. The song, written by an adman and a professional composer, came two years later. Who says Christmas isn't magical?

Christmas crackers
The mastermind behind the Christmas cracker was a London sweetshop owner called Tom Smith. In 1847, after spotting French bonbons wrapped in paper with a twist at each end, he started selling similar sweets with a "love motto" inside. They were so popular as a Christmas novelty that Tom made them bigger and included a trinket. But the real flash of inspiration came when he poked the fire and a log exploded with a sharp CRACK! That gave him the idea for a package that went off with a bang. He launched his "Bangs of Expectation" with top-of-the range gifts such as jewellery, ivory carvings, perfume and miniature dolls. By 1900 he was selling 13 million a year. But we can't blame Tom for the corny jokes and paper hats. They came later.

Mistletoe
Kissing under the mistletoe really took off a couple of centuries ago, but the plant's racy reputation dates back much further than that. In 300BC, the ancient Druids cut sprigs of the climber from the trunks of oak trees with a golden knife. They believed it had sexual powers and, boiled with the blood of a pair of sacrificial white bulls, that there wasn't a finer aphrodisiac. Its reputation lived on. By the 18th Century mistletoe balls, trimmed with ribbons, hung in the best hallways, where demure young ladies could stand waiting underneath, lips puckered. The magic wears off, though. After each kiss, the gentleman should pull off a berry until there are none left, after which the rest of it should be ceremonially burned, otherwise it's 12 months of bad luck and celibacy.

Turkey
Goose was the popular choice for Christmas dinners for generations. Middle-class families with lots of relatives might go for a boar's head, while the seriously rich showed off with a swan. The turkey didn't arrive until the 1600s, when merchants brought it back from America and marketed it as an exciting new festive taste - if you stuffed it with sage and onions and laced it with cranberries, that is. And ignored its natural dryness. It really took off with the Victorians after Charles Dickens had Scrooge ordering a turkey in A Christmas Carol. Nowadays a turkey isn't just for Christmas. It's for sandwiches well past Twelfth Night. Followed by curries if you're not careful.

Mince pies
Strictly speaking, it's illegal to eat them on December 25, so watch out. Feasting at Christmas was banned by Oliver Cromwell in 1647 as "lewd behaviour" and that particular law has never been repealed. Mincemeat at first meant what it said. There were bits of shredded meat among the dried fruits and spices. The first recipes were probably brought back from the Middle East by the Crusaders. But it was the Victorians who realised the concoction might taste better with the meaty bits left out.

Christmas pudding
A close relative of the mince pie. And just as challenging to the waistline. It first appeared on the table in the 14th Century when it was more like a porridge made of beef and mutton, with currants, prunes, raisins and spices stirred in, plus a liberal lashing of wine, thickened with breadcrumbs and egg. In the 1700s, minus the meat, it became a fruity end to the Christmas meal. And in the 1830s Eliza Acton - the Delia of her day - included a Christmas pudding recipe in her cookbook. For a humble pudding, it's shrouded in superstition. You are supposed to stir it in an east to west direction, representing the journey of the Three Wise Men. A silver coin hidden inside brings good luck to whoever finds it. Unless, of course, he swallows it.

The tree
So who DID suggest cutting down a huge piece of shrubbery, dragging it into the house, covering it with lights, then sticking a model fairy on top? Then leaving it there until it drops needles all over the floor. Blame a German. The Romans had hung up the odd bit of green branch, but it was evangelist Martin Luther from Saxony who first decorated a whole fir tree. That was in 1510. The idea finally spread to Britain during Queen Victoria's reign when her German-born husband Prince Albert had one sent over to remind him of his own childhood Christmases. A drawing of the Royals and their children standing around their perfect tree appeared in the Illustrated London News in 1846 - and next year there was a rush to copy them. Artificial trees were invented in the 1930s, by the Addis Company, who turned them out using spare machines in their, err, toilet-brush factory.

Cards

Not surprisingly, the custom of sending Christmas cards didn't start until there was a postal service to deliver them. The first were sent in 1843 by Sir Henry Cole, boss of the Victoria and Albert Museum. He was far too busy to write letters so had an artist design 1,000 cards, illustrated with a festive family scene on the front and printed with the greeting, "A Merry Christmas and a Happy New Year to You". Horrified at being caught out, all his friends sent him one back the next year. In 1880 cards had become so popular that the public were warned for the first time to post early for Christmas. A few of them might still be at the bottom of a mail sack somewhere...

Tinsel

The first mass-produced Christmas decoration, it was made in Europe in the 1600s from sheets of silver alloy hammered until they were paper-thin and cut into strips. The idea was to reflect the light from candles and fireplaces. Problem - after a few Christmases, the silver turned black. A cheaper, throwaway tinsel made from aluminium-based paper swept the festive market in the 1950s. Problem - it went up like a flash when it caught fire. Now we have a modern tinsel made from PVC that won't discolour and won't burn. Problem - it's toxic and can't be recycled. Over to you, Greenpeace..."

All words above taken from article here

Looking for a fool-proof way to cook your turkey look here
You may want a low carb mince pie recipe look here,
Have you seen 'The Best Low Carb Christmas Pudding Recipe Ever' …. look here

Thanks for reading ...

All the best Jan

When is Science NOT SCIENCE?

When is Science NOT Science?
When it's PR!

There's fibrous nonsense Down Under, and we're not having it!

SUGARbriety pulls the plug on sugary carbage pushers and their twisting science knickers in a knot.



Graham

Some Healthy Winter Vegetables

Jillian Kubala MS RD writes:

The 10 Healthiest Winter Vegetables
"Eating in season is a breeze in the spring and summer, but it can prove to be challenging when cold weather sets in. However, some vegetables can survive the cold, even under a blanket of snow. These are known as winter vegetables, due to their ability to withstand cold, harsh weather. These cold-hardy varieties can withstand frosty temperatures due to the higher amount of sugar that they contain. The sugar found in the water of winter vegetables causes them to freeze at a lower point, which allows them to survive in cold weather. Additionally, this process results in cold-hardy vegetables tasting sweeter in the cooler months, making winter the optimal time for harvest. This article takes a look at ten of the healthiest winter vegetables and why you should include them in your diet. 

Kale
Kale is a cold-hardy, leafy green vegetable that contains an impressive amount of vitamins, minerals and antioxidants.

Brussels Sprouts
Brussels sprouts are packed with nutrients and are especially rich in vitamin K. They are high in alpha-lipoic acid, an antioxidant that may benefit people with diabetes.

Carrots

Carrots thrive in colder weather. They are packed with vitamin A and powerful antioxidants that may help protect against certain diseases like prostate and breast cancer.

Swiss Chard
Swiss chard is very low in calories yet packed with vitamins and minerals. It also contains antioxidants that may help reduce the risk of heart disease.

Parsnips
Parsnips are highly nutritious root vegetables that contain an impressive amount of soluble fibre, which has been linked to many health benefits.

Collard Greens
Collard greens have a slightly bitter flavour and are packed with nutrients. They are especially high in calcium and vitamin K, which are important for healthy bones.

Rutabagas/Swede
Rutabagas (swede) are root vegetables that are high in vitamin C and potassium. Increasing your potassium intake may lower blood pressure and reduce the risk of heart disease.

Red Cabbage

Red cabbage is packed with nutrients including vitamins A, C and K. It also contains anthocyanins, which may protect against heart disease and certain cancers.

Radishes
Radishes are an excellent source of vitamins B and C as well as potassium. Additionally, they contain isothiocyanates, which may have cancer-fighting abilities.

Parsley

Parsley is a cold-tolerant green that is rich in nutrients. It also contains the plant chemicals luteolin and apigenin, which may promote brain health. 

The Bottom Line

There are several vegetables that thrive in colder weather. Certain types of vegetables, like carrots and parsnips, even take on a sweeter taste after being exposed to frost. These cold-hardy vegetables make it possible to fill your diet with seasonal, nutrient-packed produce all winter long. While any vegetable from this list would make a highly nutritious addition to your diet, there are many other winter vegetables that make great choices as well. After all, adding any fresh produce to your diet will go a long way toward promoting your health."

The above is only a snippet of Jillian's article to read it in full with all relevant links please see here

For even more details about vegetables you can always have a look at The World's Healthiest Foods website here. It is a leading source of information and expert on the Healthiest Way of Eating and Cooking, it is a not-for-profit foundation with no commercial interests or advertising. Its mission is to help you eat and cook the healthiest way for optimal health.

Regular readers will know that a variety of articles and recipe ideas, are within this blog. 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.

All the best Jan

My Indigo (Sharon den Adel) - 'My Indigo' live @ Ekdom in de Ochtend

Were into December already! Christmas just around the corner and in three weeks we will be posting some seasonal tunes, meantime enjoy this new release

Graham

"Dust In the Wind" - Mario Olivares, Charlie Bisharat, and Josquin des Pres

Enjoy Eddie.

Hotel California - Mario Olivares, Josquin des Pres

Saturday night again and music night. OK, I know what you are thinking, does this guy know any other music, other than Hotel California, check this out, if musicians get any better than this, I have yet to hear them. Mind blowing, enjoy. Eddie 

Cauliflower Broccoli 'Macaroni' and Cheese : Low Carb

Why not enjoy a low carb / keto broccoli and cauliflower 'macaroni' and cheese dish. This healthy low carb cauliflower broccoli 'macaroni 'and cheese dish can stand alone as a main dish, or be served along-side your favourite protein.

Ingredients
2 pints of heavy (double) whipping cream
½ stick of unsalted butter ¼ cup
8 ounces of cream cheese
2 cups of shredded /grated sharp (mature) cheddar cheese (reserve ½ cup for topping
5 ounces of fresh shredded / grated parmesan cheese (reserve 2 ounces for topping)
1 medium head of broccoli (florets about 2 cups)
1 medium head of cauliflower (florets about 3 cups)
1 teaspoon of sea salt
1/2 teaspoon of black pepper or to taste
1/4 teaspoon of cayenne pepper or to taste

Method

1. Coarsely chop the fresh broccoli and cauliflower florets to resemble macaroni pasta set aside
2. Steam cook the fresh broccoli and cauliflower florets being careful to not over-cook.
3. Melt the butter in a large heavy sauce pan.
4. Stir in the heavy (double) whipping cream
5. Add the cream cheese and stir until fully melted and incorporated
6. Add 3 ounces parmesan cheese (reserve 2 ounces for the topping.
7. Add 1 ½ cup of shredded sharp cheddar cheese (reserve the other ½ cup for topping)
8. Stir in the salt, pepper, and cayenne pepper.
9. Allow to cook on low to medium heat until the cheese sauce if fully incorporated and all the cheeses are fully melted.
10. Add to the steamed broccoli and cauliflower add cheese sauce and cook for about 10 minutes on low, stirring constantly
11. In a large buttered casserole pan add the faux broccoli and cauliflower mac and cheese.
12. Top with 1/2 cup of shredded cheddar cheese and 2 ounces of fresh parmesan cheese.
13. Bake at 350 for 45 minutes covered with foil.
14. Broil (grill) for 5 minutes on high or until the top is nicely browned.

Serving Size 1 cup
Servings Per Container 10

Please see original recipe, nutritional information and more here

Need help with measurement/weight conversion use these charts here

All the best Jan

Diabetes and Cold Feet : Possible Causes and Treatment

"We’ve all heard of a bride or groom “getting cold feet” before walking down the aisle, but for people with diabetes, having cold feet takes on another meaning entirely.

What causes cold feet?
1. Diabetic peripheral neuropathy, a form of nerve damage, is one of the most common causes of cold feet. About sixty to seventy percent of people with diabetes develop some form of neuropathy over time. Diabetic peripheral neuropathy is actually the cause of all kinds of symptoms, including tingling, burning, or sensitivity to touch. Your feet might seem warm to the touch, but feel cold to you. Symptoms may worsen at night.
2. Poor circulation is another common cause of cold feet. Poor circulation makes it more challenging for your heart to pump warm blood to your extremities, keeping your feet cooler than the rest of your body.
3. Peripheral artery disease, caused by clogged arteries in your legs, can reduce circulation and lead to cold feet. This could be a sign of something more serious, like increased risk for heart attack or stroke, but your doctor can usually detect it by checking the pulse in your legs.
4. Certain medications, particularly those that cause blood vessels to constrict, can cause cold feet. Popular medications associated with cold feet are those to treat blood pressure, migraine headaches, and head colds. Talk to your pharmacist if you start to experience cold feet after starting a particular medication.
5. Hypothyroidism is a condition caused by an underactive thyroid. Low levels of thyroid hormone interfere with your body’s metabolism, contributing to reduced circulation and colder feet.

Other causes of cold feet
Restless legs syndrome (RLS), a neurological disorder that causes funny sensations in your legs when at rest, such as creeping, crawling, aching—and, sometimes, cold sensations on the skin of your legs that can be relieved by moving them.
Tarsal tunnel syndrome, a type of nerve disease caused by compression of the nerves in the ankle and foot. This is more common in people with diabetes than the general population.
Raynaud’s phenomenon, in which blood vessels spasm and restrict blood flow to your extremities.

How can cold feet be treated?
Prevention is the best treatment. People with diabetes can have a decreased capacity for healing, especially in the feet. And because of this, the risk of amputation increases. Use the following tips to warm up and prevent damage to your feet:
1. Keep your surroundings at a comfortable temperature. This varies from person to person. Room temperature is considered 20°C (68 °F) to 28°C (82.4 °F).
2. Avoid going barefoot, both inside and outside.
3. Wear well-fitting socks and shoes for every occasion. Wear shoes with faux fur, fur, or sheepskin lining. Remember to make sure the sole of your shoe is hard enough that a tack wouldn’t go through it.
4. Avoid hot water bottles, electric heaters, electric blankets, heated socks and shoes, and hot baths. These can burn your skin, and you may not know it until it’s too late, especially if you have neuropathy.
5. Check your feet regularly for blisters, cuts, wounds, or other troubling changes. If you notice anything, talk to your healthcare provider to prevent things from getting worse.
6. If you experience frostbite, elevate your feet, and keep them clean, dry, and covered. Contact your healthcare provider right away. This can be a medical emergency.

Talk with your healthcare provider about other causes of cold feet, such as RLS, circulation problems, hypothyroidism, or medications."

Words and picture from an article at 'dlife', please see their article with all relevant links here

All the best Jan

Mince Pies : Made The Low Carb Way

Can you believe it's the 1st of December! Talking with the grand-children recently, I asked them, what was the best thing we could leave out for Father Christmas when he visits soon! Mince pies was the unanimous answer, with some carrots for Rudolph and the other reindeer. What a good idea I replied, and I just happen to know of a very nice mince pie recipe which is low carb - Sshh don't tell anybody else - but I just know Father Christmas likes them this way !!!

Fellow blogger and Type 1 Diabetic Ewelina writes 'Can you imagine Christmas without mince pies? Well, you don’t have to now as there is a solution to your festive cravings. Low carb pastry filled with aromatic low carb mincemeat. All covered with vanilla and brandy butter making your Christmas truly merry but still guilt free.

The recipe below makes six pies, and if you wish to make more, just double or triple the ingredients. Erythritol is used as a sugar substitute, but you can use any other sweetener of your choice (just remember to adjust the carb count for it).'

Ingredients:-
Mincemeat:
50g fresh or frozen cranberries
75g (its about ½) Bramley apple
25g chopped walnuts
1 tbsp. coconut oil
1 tbsp. ground almond
2 tbsp. erythritol (or any other sweetener of your choice)
2 tbsp. brandy
1 tbsp. freshly squeezed lemon juice
1 tsp. lemon zest
1 tsp. orange zest
1 tsp ground cinnamon
½ tsp ground ginger
Pinch of ground cardamom
Pinch of ground nutmeg
Pinch of ground cloves

Pastry:
100g ground almond
15g coconut flour
15g soy flour
1tbsp arrowroot starch
½ tsp xantam gum
3 tbsp. coconut oil (slightly warmed up)
1 tbsp. cold water

Brandy butter:
50g butter
30g erythritol (powdered)
1 tsp vanilla extract
2 tbsp. brandy

Preparation:-
Mince meat:
1. Place all the ingredients (apart from brandy) in a small sauce pan and cook on a low heat for about 10 minutes. Add brandy and stir well.

Pastry:
1. Mix all dry ingredients in a bowl. Add coconut oil and water and mix well. Form the dough into a ball and put in the fridge for 30 minutes.
2. Preheat oven to 180C/350F/Gas 4
3. Place the dough between 2 sheets of baking paper and roll out to about 30cm/12inch circle.
4. Using 7cm /3 inches round cookie cutter (or a glass), cut out circles. You should have enough dough for 6 tartlets plus some dough for decorations.
5. Gently loosen circles of dough with an offset spatula and place in a mini muffin tin, shaping to fit the hole.
6. Prick the bottoms of pies with a fork and fill each shell with about 2 tsps. of mincemeat. Decorate with leftover dough (I just cut out little circles using brandy bottle lid) and bake for about 20 minutes until pastry edges are golden brown.
7. Let it cool down before removing from the tin.

Brandy butter:
1. Beat butter with erythritol, vanilla extract and brandy until well combined and smooth. Dollop a tsp of brandy butter on each pie and serve.

Nutrition without brandy butter (using erythritol as sweetener).
Per mince pie: Carbohydrates 4.1g Protein 5.4g Fat 21g Calories 233

If you serve it with a tsp of brandy butter add about 70kcal and 8g of fat to each pie.

Please note that this carbohydrate count does not include the erythritol. Studies have shown that erythritol has little to no affect on blood glucose levels.

Recipe idea from here

Please make sure to save at least one for Father Christmas ...

All the best Jan