Spicy Shepherd’s Pie - with a squash and sweet potato mash

This dish really provides colour on your table, and can be perfect for Autumn or Winter Days, although for many it can be enjoyed anytime of the year! The spices add warmth and earthy flavour to a humble shepherd's pie especially using the Middle Eastern spice Baharat. Then top with delicious sweet potato and butternut squash. 

Ingredients:
Serves Six
1 tbsp. vegetable oil
1 large onion, chopped
2 garlic cloves, crushed
2 large carrots, peeled and diced
4 sprigs fresh thyme, plus extra to garnish
500g lamb mince
2 tsp Baharat spice
1 tbsp. tomato puree
400ml lamb stock, made with 1 stock cube
1 large courgette, trimmed, halved lengthways and sliced
2 x 300g packs pre-prepared butternut squash and sweet potato (or equivalent bought loose)

Method:
1. Heat the oil in the frying pan and add the onion, garlic, carrots and picked thyme leaves. Cook over a medium heat for 6-7 minutes, stirring occasionally, until beginning to soften. Add the mince to the pan, increase the heat and fry for 10 minutes, stirring all the time, until no longer pink. Stir in the Baharat spice and tomato puree and cook, stirring for a further 1 minute.
2. Stir in the stock and bring to the boil. Season to taste. Reduce the heat to medium and simmer for 20 minutes, stirring occasionally. Stir in the courgette after 10 minutes.
3. Meanwhile, boil the butternut squash and sweet potato according to pack instructions. Drain well, then mash until smooth. Season to taste.

4. Preheat the oven to 200°C/gas mark 6. Spoon the lamb mixture into a 2-litre ovenproof dish. Spoon the mash over the top to cover completely. Season with freshly ground black pepper and garnish with the extra thyme leaves. Bake for 30-35 minutes, until golden and bubbling. 

Each Serving:

16.4g carbohydrate 3.0g fibre 20.8g protein 18.8g fat 

From an original idea here

For our vegetarian and vegan readers, I'm sure you could substitute some of the above ingredients to suit, or why not have a look at these recipe suggestions.

Mushroom Bourguignon with Celeriac Mash : see more here

Lentil Shepherd's Pie : see more here 

You will find 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

MAGA

Only in America.

Eddie

Eggs are sunshine on your plate

It can be summer every day. Just take a look at these cheerful looking fried eggs - a little bit of sunshine yellow on your plate. Why not satisfy your hunger with this fresh and easy breakfast, supper, or even brunch! At just seven carbs per serving this recipe is LCHF, Gluten Free, Vegetarian and most definitely a winner!

Ingredients for two are:
1 tbsp. olive oil
400g courgettes (about 2 large ones), chopped into small chunks
200g/7oz pack cherry tomatoes, halved
1 garlic clove, crushed
2 eggs
few basil leaves, to serve.

Method:

1. Heat the oil in a non-stick frying pan, then add the courgettes. Fry for 5 mins, stirring every so often until they start to soften. 

2. Add the tomatoes and garlic, then cook for a few mins more. 

3. Stir in a little seasoning, then make two gaps in the mix and crack in the eggs. Cover the pan with a lid or a sheet of foil, then cook for 2-3 mins until the eggs are done to your liking. 

4. Scatter over a few basil leaves and serve. 

Tip: 

This also tastes great if you add a small red pepper and a red onion at the same time as the courgettes to make a more substantial evening meal. 

Tastes good served with pork chops or fish. 

Why not cook and enjoy some great tasting LCHF food. Original recipe idea here 

Eggs are one of the most nutritious foods money can buy - they are a natural source of many nutrients including high quality protein, vitamins and minerals.  Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium and iodine. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid and choline, and essential minerals and trace elements, including phosphorus. See 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.

All the best Jan

Remembrance 2018 - We Will Remember Them

We will remember them, and say thank you to the brave men and women,

past and present who fight to preserve our freedoms.

We shall remember you at the 11th hour of the 11th day of the 11th month.

IN FLANDERS FIELDS

In Flanders' fields the poppies blow
Between the crosses, row on row,
That mark our place: and in the sky
The larks, still bravely singing, fly
Scarce heard amid the guns below.

We are the dead. Short days ago
We lived, felt dawn, saw sunset glow,
Loved and were loved, and now we lie
In Flanders' fields.

Take up our quarrel with the foe;
To you from failing hands we throw
The torch; be yours to hold it high,
If ye break faith with us who die
We shall not sleep, though poppies grow
In Flanders' Fields.

After the First World War, the poppy was adopted as a symbol of Remembrance.

In the spring of 1915, shortly after losing a friend in Ypres, a Canadian doctor, Lieutenant Colonel John McCrae was inspired by the sight of poppies growing in battle-scarred fields to write the now famous poem called 'In Flanders Fields'.

Jan,  Eddie,  Graham

Clean Bandit - Baby feat. Marina & Luis Fonsi

Enjoyed a new song from Clean Bandits recently released album, have a good weekend folks
Graham

Mark Knopfler & Emmylou Harris - If This Is Goodbye

One of the best guitarists and one of the best singers of my generation team up. Does it get any better? Eddie

Michael Bublé – ‘I Only Have Eyes For You’

Saturday night and music night again. We watch very little TV in our place, but last night Jan was baby sitting for one of our sons, and watched the box. Late in the evening Michael Bublé was a guest on a UK chat show. Bublé sends Jan weak at the knees. What has that guy got I lack, other than looks, talent and a very thick wallet? Thems the breaks.

Have a great weekend folks.

Eddie

Sausage Casserole - It's Great

This recipe suggestion is from 'The Hairy Bikers', it's their take on sausage casserole, and it makes a wonderfully warming and filling dish - it also freezes well. The Hairy Bikers are "David Myers and Simon King, two northern blokes with a passion for cooking and food." 

Ingredients:

Serves Six

1–2 tbsp. oil
12 good-quality pork sausages
6 rashers rindless streaky bacon, cut into 2.5cm/1in lengths
2 onions, thinly sliced
2 garlic cloves, crushed
½–1 tsp hot chilli powder or smoked paprika
400g tin chopped tomatoes
300ml/10fl oz. chicken stock
2 tbsp. tomato purée
1 tbsp. Worcestershire sauce
1 tbsp. dark brown muscovado sugar
1 tsp dried mixed herbs
2 bay leaves
3–4 sprigs fresh thyme
100ml/3½fl oz. red or white wine (optional)
400g can butter beans or mixed beans

salt and freshly ground black pepper

Method:

1. Heat a tablespoon of the oil in a large non-stick frying pan and fry the sausages gently for 10 minutes, turning every now and then until nicely browned all over. Transfer to a large saucepan or a flameproof casserole dish and set aside.

2. Fry the bacon pieces in the frying pan until they begin to brown and crisp then add to the sausages.

3. Place the onions in the frying pan and fry over a medium heat for five minutes until they start to soften, stirring often. You should have enough fat in the pan, but if not, add a little more oil.

4. Add the garlic and cook for 2–3 minutes more until the onions turn pale golden-brown, stirring frequently.

5. Sprinkle over the chilli powder or smoked paprika and cook together for a few seconds longer.

6. Stir in the tomatoes, chicken stock, tomato purée, Worcestershire sauce, brown sugar and herbs.

7. Pour over the wine, or some water if you’re not using wine, and bring to a simmer.

8. Tip carefully into the pan with the sausages and bacon and return to a simmer, then reduce the heat, cover the pan loosely with a lid and leave to simmer very gently for 20 minutes, stirring from time to time. 

9. Drain the beans and rinse them in a sieve under cold running water. Stir the beans into the casserole, and continue to cook for 10 minutes, stirring occasionally, until the sauce is thick.

10. Season to taste with salt and freshly ground black pepper and serve.

Each serving provides: 23.5g protein, 16g carbohydrates, 28.5g fat, 4.5g fibre 

From an original idea 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.

All the best Jan

When you know you have had too much to drink.

Eddie

Low Carb Blackberry Crumble : Low Carb Apple Crumble : You Choose

This time of year many of us enjoy a fruit crumble. If you are looking for a low carb alternative these two may be suitable. It's either Low Carb Blackberry  or Low Carb Apple Crumble - you choose!

If you can't choose, how about enjoying one this week, and the other next week!

Blackberry Cobbler/Crumble

How about this low carb alternative to blackberry cobbler/crumble! Not only is it low carb, it's gluten free and sugar free too … plus it's quick and easy to make. 

Please see details here

Apple Crumble

Autumn is definitely the right season for delicious apple crumble, and if you may be looking for a lower carb version, why not give this recipe suggestion a try … 

Please see details here

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

All the best Jan

Chicken Soup for the Soul ... with some tasty vegetables !

This low carb recipe suggestion called 'Chicken Soup For The Soul' is from Real Meal Revolution … "Chicken soup for the soul says it all. This is basically a repeat of the original stock making process, but you are doubling up on the nutrients and flavour.

Ingredients:

Six Servings

400 g chicken thighs (boneless and thinly sliced)

1 medium stalk celery (cut into bite sized chunks)
3 thick leeks (sliced into thick discs)
1 large carrot (cut in half lengthways and then into 1cm thick pieces)
1 whole bay leaf
1 pinch salt and black pepper
1 handful Italian parsley (roughly chopped)
50 ml lemon juice

1 l chicken stock 

Method:

1. Place everything apart from the seasoning, parsley and lemon juice into a medium pot.
2. Pump the heat up until it hits a rolling boil, then drop it down to a gentle simmer.
3. Leave it like that for about an hour, topping up with water if it reduces too much (only top it up to the level at which you started, otherwise you’ll dilute it).
4. By this point the chicken should be tender and the vegetables should be soft.

5. Add the parsley and lemon juice and season with salt and pepper to taste and serve." 

Above words, picture and recipe from here 

Oftentimes recipes will specify the use of flat-leaf or Italian parsley. Can you substitute curly leaves for flat, and vice versa? What’s the difference beyond appearance?

Used to perk up dishes with its fresh green flavour and colour, parsley can be much more than a garnish. The two main cultivars of this herb are curly parsley (Petroselinum crispum) with ruffled leaves and Italian parsley (Petroselinum crispum neapolitanum) with flat leaves.

In general, flat-leaf parsley has a more robust flavour, while the curly variety is associated with decoration. Some claim that curly-leaf parsley has no flavour or, conversely, that it tastes more bitter, but it really depends on the particular plant, its growing conditions, and age. Both kinds of parsley may be used in cooking and when substituting one for the other, taste to determine the flavour and adjust as desired. Think, too, about the texture that would work best in your dish.

Finally, don’t discard the stems, which have a stronger flavour than the leaves and can be used in a bouquet garni and added to homemade stock or a pot of beans.

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.

All the best Jan

“You are a terrible person”

Trump is growing on me. 

Eddie

Types of Salt: Himalayan vs Kosher vs Regular vs Sea Salt

Kris Gunnars BSc writes:

"Salt is arguably one of the world’s most important cooking ingredients. Without it, many meals would taste bland and unappealing. However, not all salt is created equal. There are many varieties to choose from. These include table salt, Himalayan pink salt, kosher salt, sea salt and Celtic salt, just to name a few. Not only do they differ in taste and texture, but also in mineral and sodium content. This article explores the most popular salt types and compares their nutritional properties.

What Is Salt?

Salt is made of two minerals, sodium and chloride, which are essential for human life. Too much salt can raise blood pressure, but there is very little evidence that eating less salt can improve health. 

Refined Salt (Regular Table Salt)

Refined table salt is mostly composed of sodium chloride, with anti-caking agents added to prevent clumping. Iodine is often added to table salt as well. 

Sea Salt

Sea salt is made by evaporating seawater. Though very similar to regular salt, it may contain small amounts of minerals. It also contains trace amounts of heavy metals and microplastics. 

Himalayan Pink Salt

Himalayan salt is harvested from a large salt mine in Pakistan. It has a pink colour due to the presence of iron oxide. It also contains trace amounts of calcium, potassium and magnesium. 

Kosher Salt

Kosher salt has a flaky structure that makes it easy to spread atop your food. Though it’s not much different than regular salt, it’s less likely to contain anti-caking agents and added iodine. 

Celtic Salt

Celtic salt has a light greyish colour and is quite moist. It is made from seawater and contains trace amounts of minerals. 

Differences in Taste

The main differences between salts are flavour, colour, texture and convenience. 

Mineral Content

Salt contains only trace amounts of minerals. As a result, choosing one type of salt over another is unlikely to significantly affect your health. 

Which Is Healthiest?

There are no studies comparing the health benefits of different types of salts. However, less processed salts usually do not contain additives. 

The Bottom Line

Salt is perhaps the most widely used spice in the world. Some people believe that salt is bad for you, but the reality is not that simple. Though refined table salt is the most common type in the West, a number of other varieties exist. These include Celtic, Himalayan, kosher and sea salt. However, there are few nutritional differences between these various types. While unrefined salts contain fewer additives, the main distinctions involve texture, grain size and flavour. Feel free to experiment and choose the salt that’s right for you.

The above is only a snippet of Kris's article.

You can read it in full, with all related links, here 

All the best Jan

Apple Dump Cake - Low Carb - Grain Free - Gluten Free

I'd heard of apple cake, but not 'apple dump cake', what an unusual title  … but did you know - a baker makes a dump cake by dumping the ingredients into a baking dish and baking it. Although traditional dump cake is not stirred, there typically is a specific order for layering the ingredients...

This Apple Dump Cake is low carb, grain free and gluten free. A simple recipe from Brenda at 'Sugar Free Mom' site and as you would expect from Brenda there is no added sugar! 

Ingredients:

Serves 12

1 cup coconut flour
1 cup Swerve sweetener or another granulated sugar free sweetener
2 teaspoons cinnamon
2 teaspoons baking soda
6 eggs beaten
1/2 cup butter melted, cooled
1 teaspoon cinnamon liquid stevia 

4 cups Gala or Fuji Apples peeled, cored, sliced 

Instructions:

1. Preheat oven to 325 degrees.

2. In a large bowl whisk the flour, Swerve, cinnamon and baking soda together.

3. Whisk in eggs, butter and stevia until combined.
4. Stir in the apple slices until coated.
5. Spread mixture into a greased 9 by 13 baking dish.
6. Bake for 45- 50 minutes.

7. Enjoy with some sugar free whipped cream, or cream of your choice

Notes:

• If you don’t have Swerve you can use another sugar free sweetener but most are much sweeter than Swerve so I would suggest reducing the amount to 1/2 cup.
• If you don’t have cinnamon stevia, use plain or vanilla.
• Net Carbs: 7gram
• Need help with weight, measurement conversion please see here

Please see original recipe and more 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

Pork and Apple Meatballs : so tasty served with a lower carb mash

Ready in just over forty minutes, this recipe suggestion makes a good mid-week or Saturday night dish! Yes, you could serve it with mashed potatoes but why not have a lower carb mash like swede (rutabaga) or cauliflower!

Ingredients:

Serves Four
1.5 tbsp. olive oil
0.5 onion, peeled and finely chopped
500 g ground/minced pork
2 tbsp. Bramley apple sauce
1 tbsp. fresh sage, washed and chopped
50 g breadcrumbs
400 g savoy cabbage washed and chopped
70 ml soured cream
1 tbsp. corn-flour mixed with cold water

150 ml beef stock 

Serving suggestions:

Swede (Rutabaga), mashed

Cauliflower, mashed

2 tbsp. cranberry sauce 

Method:

1. Prepare the mash of your choice e.g. swede or cauliflower

2. In a large frying pan, heat half a tablespoon of olive oil and cook the onion for 5 minutes until soft. Transfer the onion to a large bowl, add the mince, apple sauce, sage and breadcrumbs. Season with freshly ground black pepper and mix together until well combined. 

3. Shape the mince into 12 balls. Heat the remaining oil in the frying pan and fry the meatballs for 10 minutes, turning, until cooked through with no pink remaining. Remove from the pan, set aside and keep warm.

4. Stir-fry the cabbage for 2 minutes in the frying pan.
5. Make the sauce: heat the soured cream in a small pan and stir through the corn-flour mixture. Slowly add the beef stock and simmer for 5 minutes until thickened.
6. Serve the mash of your choice with the meatballs, cabbage and cranberry sauce, then pour over the sauce.

From an original idea here

The savoy cabbage is a classic vegetable - its attractive deep green colouring and crinkly leaves have ensured its popularity has never waned. What makes it even better is that when cooked it doesn’t emit the usual odour associated with overcooked cabbage. Savoy cabbages are at their peak from October through to February. They should have deep green, crisp outer leaves, becoming lighter towards the core. The leaves should be tightly packed together, and the overall cabbage should feel heavy for their size. Read more about this cabbage 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

Foods You Should Eat The Moment You Feel Stressed

Laurentine ten Bosch writes:

"If you’re feeling stressed and overwhelmed you may reach for certain foods to make you feel better. This is not a problem, so long as the foods, you’re eating are actually helping you manage your stress and not making the situation worse. 

Eating ‘comfort foods’, like a bag of chips, that are high in sugar or processed carbohydrates can provide a short-term relief from stress but leave you feeling worse in the long run and can actually be damaging to your health. 

We know how easy it can be to grab a sweet treat that’s all too convenient, and how tricky it can be to make healthy food choices when your body is exhausted and you’re feeling under pressure. So we’ve prepared a list of stress-busting, calm-inducing foods that you can keep on hand when you know you’ve got a busy week coming up or you’re already feeling under the pump. 

These top foods are proven to help boost your feel-good hormones, lower your blood pressure and reduce cortisol levels, which will help you balance your moods and feel calmer. 

1. CAPSICUM (PEPPERS)

Why it works: When we’re stressed, our body releases a chemical called cortisol. Capsicum reduces the amount of cortisol in the bloodstream which helps to manage stress, plus it contains vitamin C that boosts immunity. 

How to eat it: Chop up some raw sticks to have at your desk at work and munch on them on their own or with a nice hummus when you’re feeling stressed. The crunchiness will also help to relieve your tense jaw. 

2. COOKED TOMATO

Why it works: Like capsicum, this too helps to reduce your cortisol levels but is also a major source of lycopene; which has been linked to a reduction of depressive symptoms, and helps prevent inflammation and blood clots. Studies have found cooking tomatoes can increase the potency of lycopene, far great than any other fruit or vegetable.

How to eat it: Try adding cooked tomatoes to your breakfast routine or make some delicious tomato soup for lunch or dinner. 

3. SPINACH

Why it works: Spinach, and other dark leafy greens are rich in folate which helps your body produce serotonin and dopamine, regulating your mood. Spinach is also high in magnesium which helps to lower high blood pressure. The body becomes depleted of magnesium when under stress, so getting plenty of magnesium through spinach is a great way to bring your body back to balance. 

How to eat it: Add a cup of spinach leaves to your morning smoothie or create a healthy bed of baby spinach leaves to eat with a couple of poached eggs for breakfast. 

4. AVOCADO

Why it works: Avocados contain 20 essential health-boosting nutrients, including potassium, vitamin E, B vitamins, and folate. According to research published in the Nutrition Journal, avocados keep you satiated throughout the day and are helpful for regulating blood sugar levels, which helps to keep your mood steady even in times of stress.

How to eat it: Avocado is so versatile you can add it to almost anything or eat it on its own for a pick-me-up snack. Add avocado to your morning smoothies, chop it up and put it in your salad, whip it up in your blender to make a guacamole dip or even use it in a dessert to curb those sweet cravings!

5. SALMON

Why it works: Salmon is an excellent source of healthy Omega 3 fatty acids which help regulate your hormones and brighten your mood. Salmon also contains zinc, which is often depleted in the body in times of stress.

How to eat it: Breakfast, lunch or dinner! This delicious protein is great with eggs for breakfast, pan-fried in coconut oil and partnered with a side salad for lunch, or why not try it with a coconut and macadamia crust for an easy but impressive dinner. For a quick and easy bite to eat when you’re busy, have a salmon nori roll to get the added benefit of the seaweed’s vitamins and minerals. 

6. DARK CHOCOLATE

Why it works: With magnesium deficiency linked to anxiety and stress, you don’t have to feel guilty about a few bites of chocolate when you’re stressed. Good quality dark chocolate contains magnesium and zinc to give you a healthy boost.

How to eat it: Have a few pieces of high-quality dark chocolate as a snack when you’re stressed.

7. WALNUTS

Why it works: Walnuts contain a plant form of Omega- 3 fatty acid that the body converts into docosahexaenoic acid (DHA) to lower norepinephrine, a hormone which can make you feel anxious and irritable. 

How to eat it: Add a sprinkling of walnuts to your salad at lunch.

8. L-TRYPTOPHAN

Why it works: L-tryptophan is an amino acid that your body converts to the ‘happy chemical’ serotonin. Do you get cranky when you’re stressed? Research has shown that people who consume trytophan become significantly more agreeable and less quarrelsome. 

How to eat it: Foods rich in L-tryptophan include oats, yogurt, nuts, seeds or organic pasture fed animal products.

9. SESAME SEEDS

Why it works: Stress and anxiety tend to deplete your body of zinc, and our bodies need zinc for both the immune and nervous systems. Sesame seeds hold around 10 mg of zinc per 100 g serving, whether you eat them raw, toasted or ground.

How to eat it: Sesame seeds ground into butter, known as tahini, is delicious with salads or as a dip with a few veggie sticks for a quick and easy snack. Tahini is also a core ingredient for hummus! 

If you know you’re a ‘comfort eater’ when you’re stressed, stock up on these healthy, calming foods to help you balance your emotions and keep your calm."

Words and picture above from original article here

Thanks for reading. A square of dark chocolate works for me … how about you?

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.

All the best Jan

Caro Emerald - The Ghost Of You

For tonight's music night a spooky song from Caro Emerald, have a good weekend folks
Graham

Joe Cocker - With a Little Help from My Friends

Saturday night and music night again. Joe is sadly no longer with us, but his music will out last us all. This is a new version of his classic hit to me, but I never get tired of hearing it. Pretty much sums up life, without our family and friends it would be very hard to get by. Eddie   

Soup of the Day : Cream Roasted Swede

Also known as rutabaga, or ‘neeps’ in Scotland, swede is a root vegetable similar to the turnip, although it is less watery in texture. Purplish on the outside, it has sweet-tasting yellow or white flesh and can be cooked in much the same way as other root vegetables such as potatoes. It can also be eaten raw in salads. This recipe suggestion sees it used in a delicious creamy soup ...

Ingredients:

Serves Four

1 swede, peeled and cut into cubes
3 tbsp. olive oil
salt and freshly ground black pepper
1 onion, finely chopped
2 carrots, finely sliced
2 stalks celery, finely sliced
1 clove garlic, crushed
6 stalks fresh thyme, leaves only
1.25 litres/2 pints vegetable stock
142ml/5fl oz. carton single cream

fresh thyme leaves to garnish 

Method: 
1. Preheat the oven to 200C/400F/Gas 6.

2. Place the cubes of swede in a roasting tray. Drizzle over two tablespoons of the olive oil and season. 

3. Roast in oven for 25-30 minutes until golden brown and tender, stirring occasionally.

4. Meanwhile, heat the remaining tablespoon of oil in a large heavy-based saucepan, stir in the onion, carrots, celery, garlic and thyme leaves and fry for 4-5 minutes until softened but not browned.

5. Add the roasted swede to the pan and pour over the stock.

6. Bring gently to the boil, cover and simmer for 25-30 minutes, stirring occasionally. 

7. Purée the soup in a food processor or liquidiser until completely smooth. Pass through a sieve for an extra fine texture if preferred. 8. Transfer the soup back to a clean saucepan. Stir in most of the cream, reserving some for garnishing. Gently heat through and adjust the seasoning if necessary. 
9. Serve in warm bowls or a soup tureen and garnish with a swirl of cream, some fresh thyme leaves and freshly ground black pepper. 

From an original idea here 

Nice with Low Carb Seedy Bread, see recipe details here 

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

All the best Jan

Ya gotta larf!

Two old gals, chatting in the afterlife…

1st woman: Hi! Wanda.

2nd woman: Hi! Sylvia. How’d you die?

1st woman: I froze to death.

2nd woman: How horrible!

1st woman: It wasn’t so bad. After I quit shaking from the cold, I began to get warm & sleepy, and finally died a peaceful death. What about you?

2nd woman: I died of a massive heart attack. I suspected that my husband was cheating, so I came home early to catch him in the act. But instead, I found him all by himself in the den watching TV.

1st woman: So, what happened?

2nd woman: I was so sure there was another woman there somewhere that I started running all over the house looking. I ran up into the attic and searched, and down into the basement. Then I went through every closet and checked under all the beds. I kept this up until I had looked everywhere, and finally I became so exhausted that I just keeled over with a heart attack and died.

1st woman: Too bad you didn’t look in the freezer—we’d both still be alive.

Eddie

Cauliflower, Leek and Cheese Gratin

Choose a creamy side dish for Sunday roast with this cauliflower and leek gratin recipe, baked in a cheddar cheese sauce with thyme.

Ingredients:

Serves Four 

30g butter

30g plain flour
400ml whole milk
3 tbsp. double (heavy) cream
100g mature Cheddar, grated
1 leek, cut into chunks
Medium head of cauliflower, broken into equal-size florets

Few thyme sprigs, leaves picked

Method:

1. Preheat the oven to 200°C/fan180°C/gas 6. Melt the butter in a wide-bottomed saucepan. When it foams, add the flour and stir for a minute. Gradually add the milk, stirring, until you have a smooth sauce. Bubble for 2 minutes, then remove from the heat and stir through the cream and cheese. Season well with salt and pepper.

2. Meanwhile cook the leek and cauliflower in a pan of boiling salted water for 4-5 minutes until just tender. Drain well.

3. Spoon the leek and cauliflower into a serving dish, pour over the cheese sauce, mix and scatter with thyme. Bake for 30 minutes until bubbling and golden.

Nutrition Per Serving:

Fat 25.9g  Protein 15.4g  Carbs 14g Fibre 4g

From an original idea here

This side dish goes nicely with some Roast Beef, more details here

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

All the best Jan

Fifteen Foods That Are Low in Pesticides

Marsha McCulloch MS RD writes: 

"Conventionally grown fruits and vegetables commonly have pesticide residues — even after you wash and peel them. However, residues are nearly always below the limits set by the US Environmental Protection Agency (EPA). Still, long-term exposure to small amounts of pesticides may lead to health problems, including an increased risk of certain cancers and fertility problems. The annual Clean Fifteen™ list — published by the Environmental Working Group (EWG) — ranks the fruits and vegetables lowest in pesticide residues, primarily based on USDA testing. To develop the list, the EWG reviews 48 common, non-organic fruits and vegetables, including US-grown and imported items. Each item’s ranking reflects a combined score from six different methods of calculating pesticide contamination.

Here is the 2018 Clean Fifteen list — beginning with the least pesticide-contaminated.

1. Avocados - contain the least pesticides of any common produce item. Due in part to their thick peel, fewer than 1% of avocados tested had any pesticide residue. 

2. Sweet corn - is generally low in pesticides and easily makes the EWG’s list. However, this analysis didn’t test for the pesticide glyphosate, which is used on genetically modified corn crops.

3. Pineapple’s - thick skin helps minimize pesticide contamination of the fruit flesh. Still, the pesticides used to grow pineapple can contaminate water supplies and harm fish, so buying organic encourages eco-friendly farming. 

4. Cabbage - is a low-pesticide vegetable that contains compounds that naturally protect against insects and may reduce your risk of cancer. 

5. Onion - while less than 10% of tested onions showed pesticide residues, you may still want to opt for organic. Organic onions tend to be higher in heart-protective flavanols than those grown conventionally. 

6. Frozen sweet peas - the majority of frozen sweet peas don’t harbour detectable pesticide residues. However, snap peas — which are typically eaten whole — are higher in pesticide residues. 

7. Papaya - About 80% of papayas are free from pesticide residues. However, most papayas are genetically modified, so if that’s a concern, choose organic. 

8. Asparagus - The vast majority of asparagus samples had no measurable pesticide residues. Asparagus contains an enzyme that may help break down certain pesticides. 

9. Mango - Nearly 80% of mangoes were free from detectable pesticide residues, and the most common pesticide was well below the EPA’s limit. 

10. Eggplant (Aubergine) - Close to 75% of eggplants analysed were free of pesticide residues, despite the fact that these samples were tested with the peel. 

11. Honeydew Melon - Around half of honeydew melons tested were free from pesticide residues, and those with residues had no more than four different types. 

12. Kiwi Fruit - About 2/3 of kiwis sampled had no measurable amounts of pesticide residues. Among those with detectable residues, up to six different pesticides were present. 

13. Cantaloupe - More than 60% of cantaloupes tested had no measurable pesticide residues. Always wash and scrub the rind of cantaloupes before cutting — not only to reduce pesticide residues but also to remove potentially harmful bacteria. 

14. Cauliflower - About half of cauliflowers sampled were pesticide-free. Still, an associated pesticide can harm bees, which are vital for pollinating food crops. Therefore, organic cauliflower is the smartest choice for the environment. 

15. Broccoli - About 70% of broccoli samples were free of pesticide residues, in part because the vegetable contains its own natural insect repellents. 

The Bottom Line 

If your budget makes it challenging to buy organic produce but you’re concerned about pesticide exposure, the EWG’s Clean Fifteen are good conventionally grown choices with relatively low pesticide contamination. Testing of produce sold in the US shows that the Clean Fifteen — including avocado, cabbage, onion, mango, kiwi and broccoli — often contain little or no detectable pesticide residues. Additionally, these residues are well within EPA limits. You may further reduce your pesticide exposure by rinsing your produce under running water for about 20 seconds, then draining. Still, some pesticides are absorbed inside fruits and vegetables, so you can’t eliminate exposure completely. Keep in mind that the EWG encourages people who can afford organic produce to buy it, as pesticides can have harmful environmental effects and may pose subtle health risks." 

The above is only a snippet of Marsha's article. 

You can read it in full, with related links, here 

For pesticide residues in food UK - results of monitoring programme - more here

Some Helpful Guides: 
Looking for a 'Guide To Carbs in Fruit' see more here 

Looking for a 'Guide To Carbs in Vegetables' see more here 

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. 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. 

All the best Jan