Anti-Inflammatory Foods You Can Eat : Here Are Thirteen

Franziska Spritzler RD CDE writes:

"Inflammation can be both good and bad. On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to weight gain and disease. Stress, inflammatory foods and low activity levels can make this risk even greater. However, studies demonstrate that some foods can fight inflammation...

Here are 13 anti-inflammatory foods.

1. Berries
Berries are small fruits that are packed with fibre, vitamins and minerals. Although there are dozens of varieties, some of the most common are:
Strawberries
Blueberries
Raspberries
Blackberries

Summary Berries provide antioxidants known as anthocyanins. These compounds may reduce inflammation, boost immunity and reduce your risk of heart disease.

2. Fatty Fish

Fatty fish are a great source of protein and the long-chain omega-3 fatty acids EPA and DHA.
Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:
Salmon
Sardines
Herring
Mackerel

Anchovies

Summary Fatty fish hold high amounts of the omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects. 

3. Broccoli

Broccoli is extremely nutritious. It's a cruciferous vegetable, along with cauliflower, Brussels sprouts and kale. Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer. This may be related to the anti-inflammatory effects of the antioxidants they contain.

Summary Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.

4. Avocados

Avocados may be one of the few supposed superfoods worthy of the title. They are packed with potassium, magnesium, fibre and heart-healthy monounsaturated fats. They also contain carotenoids and tocopherols, which are linked to reduced cancer risk. In addition, one compound in avocados may reduce inflammation in young skin cells.

Summary Avocados offer various beneficial compounds that protect against inflammation and may reduce your cancer risk. 

5. Green Tea

You've probably already heard that green tea is one of the healthiest beverages you can drink. It reduces your risk of heart disease, cancer, Alzheimer's disease, obesity and other conditions. 

Summary Green tea's high EGCG content reduces inflammation and safeguards cells from damage that can lead to disease.

6. Peppers

Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects.

Summary Chili peppers and bell peppers are rich in quercetin, synaptic acid, ferulic acid and other antioxidants with strong anti-inflammatory effects. 

7. Mushrooms 

While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially. These include truffles, Portobello mushrooms and shiitake. Mushrooms are very low in calories and rich in selenium, copper and all of the B vitamins.

Summary Some edible mushrooms boast compounds that may decrease inflammation. Eating them raw or lightly cooked may help you reap their full anti-inflammatory potential. 

8. Grapes

Grapes contain anthocyanins, which reduce inflammation. In addition, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer's disease and eye disorders. Grapes are also one of the best sources of resveratrol, another compound that has many health benefits.

Summary Several plant compounds in grapes, including resveratrol, can reduce inflammation. They may also reduce your risk of several diseases.

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

Summary Turmeric boasts a powerful anti-inflammatory compound called curcumin. Eating black pepper with turmeric can significantly enhance the absorption of curcumin. 

10. Extra Virgin Olive Oil

Extra virgin olive oil is one of the healthiest fats you can eat. It's rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits. Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer and other serious health conditions.

Summary Extra virgin olive oil provides powerful anti-inflammatory benefits, which may reduce your risk of heart disease, cancer and other serious health conditions. 

11. Dark Chocolate and Cocoa 

Dark chocolate is delicious, rich and satisfying. It's also packed with antioxidants that reduce inflammation. These may reduce your risk of disease and lead to healthier aging. Flavanols are responsible for chocolate's anti-inflammatory effects and keep the endothelial cells that line your arteries healthy. However, make sure to choose dark chocolate that contains at least 70% cocoa — more is even better — in order to reap the anti-inflammatory benefits.

Summary Flavanols in dark chocolate and cocoa can reduce inflammation. They may also reduce your risk of several diseases. 

12. Tomatoes 

The tomato is a nutritional powerhouse. Tomatoes are high in vitamin C, potassium and lycopene, an antioxidant with impressive anti-inflammatory properties. Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer. Note that cooking tomatoes in olive oil can maximize the amount of lycopene you absorb. 

Summary Tomatoes are an excellent source of lycopene, which may reduce inflammation and protect against cancer. 

13. Cherries 

Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which fight inflammation. Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also provide benefits. 

Summary Sweet and tart cherries contain antioxidants that reduce inflammation and your risk of disease. 

The Bottom Line 

Even low levels of inflammation on a chronic basis can lead to disease. Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods. Peppers, dark chocolate, fish and extra virgin olive oil are just a few foods that can help you combat inflammation and reduce your risk of illness."

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

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

Pork chops with celeriac mash and apple and ale gravy

Fresh and creamy celeriac mash is the perfect partner to pork chops in this delicious recipe by Oliver Rowe. 

Ingredients

Serves Four

1 large celeriac
150g/5oz butter, plus extra for the sauce
salt and freshly ground black pepper
1 large onion
2 tbsp. extra virgin olive oil
3 Cox's apples, peeled
425ml/¾ pint London Pride ale (or similar)
4 pork chops
2 tsp vegetable oil
For the salad
½ tsp Dijon mustard
1 tbsp. white wine vinegar
3 tbsp. extra virgin olive oil

250g/9oz rocket leaves

Method
1. Peel the celeriac, chop into 2.5cm/1-inch chunks and place in a pan of cold water. Place on the hob, bring to the boil and simmer until tender, about 20 minutes. Mash the celeriac with 100g/3½oz of the butter and season with salt and freshly ground black pepper. Keep covered and warm.
2. Meanwhile, peel, halve and thinly slice the onion lengthways into semicircles. Heat the olive oil in a heavy-bottomed frying pan and cook the onions on a medium high heat until soft and lightly coloured.
3. Cut the apples into quarters and cut out the cores out, then cut them again into eighths.
4. Remove the onions from the pan, add the remaining 50g/1½oz butter and place the apples in. Cook over a medium heat. When they are golden brown turn them over so that they are beautifully coloured on both sides.
5. Return the onions to the pan with the apples, raise the heat and add the ale to the pan. Adjust the seasoning and continue cooking until the apples begin to break down a little and the liquid has reduced by at least half and has thickened somewhat.
6. With a sharp knife score the skin of the chops and season them. This will help the chop to crisp when it is cooked.
7. Heat a griddle pan until smoking hot. Rub the pork chops with some vegetable oil (this will help prevent sticking) and place the chops on the hot griddle. Cook, turning as necessary, until the meat is cooked through (cooking time will depend on the thickness of the chops; it will be cooked when the juices run clear when pierced with a sharp knife near the bone).
8. For the salad, make the vinaigrette. Place the mustard, vinegar and olive oil in a bowl and whisk. Season to taste.
9. When the chops are cooked, remove from the griddle, and put covered on a plate in a warm place for five minutes. Meanwhile, whisk a knob of butter into the sauce to thicken it slightly.
10. To serve, divide the mash among four plates, place a chop on each dollop of mash and pour the mustard and ale sauce over it. Dress the rocket with the vinaigrette and serve on the side.

From an original idea here 

The greenery in this dish is provided by using rocket which is sometimes known as Arugula. Now we all know that salad greens are healthy, and that most are very low in calories. However, did you know that not all give you a good dose of nutrients... well Arugula/ Rocket is one leafy green vegetable that stands out as a rich source of many vitamins and minerals. 

Consider the difference between iceberg lettuce and arugula/rocket:
Arugula contains about eight times the calcium,
fives times the vitamin A, vitamin C and vitamin K,
four times the iron as the same amount of iceberg lettuce.

The choice is easy... start with arugula/rocket for a healthier salad!

Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It has a strong, peppery flavour, and the leaves have a slight 'bite' to them. If you see 'rucola' or 'arugula' for sale or on a restaurant menu - it's the same thing. 

Availability:

Available year-round in supermarkets. Rocket is incredibly easy to grow, in fact, it could take over your whole veg patch. 

Choose the best:

Look for perky dark-bright green leaves. Avoid those that look slimy, yellowed or browning, as they're past their best. 

Prepare it:

Just rinse and go. 

Store it:

Store in the bottom part of your fridge, in brown paper or a perforated bag. It will last for a maximum of 2 days. 

Cook it:

Mix with other salad leaves, if liked. 

We bring a variety of recipe ideas and articles to 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

Sophie Zelmani - Stay with my heart

Weekend chill out time with a beautiful song just the thing to wind down and finish Saturday night off with, enjoy
Graham

Elton John - Don't Let The Sun Go Down On Me

What can you say about Elton, outrageous, over the top, madman at times, one thing cannot be denied, he is a musical genius. Performing here live with his band, a large choir and a huge orchestra. Elton at his very best. Eddie

Loreena McKennitt - Caravanserai

Saturday night again and music night on this blog. We have been fans of this Woman for close on twenty years. We have most of her albums, a test for me is can an artist perform live, and be as good or better than in the studio. Check this amazing Woman out who always works with stunning musicians. Have a peaceful weekend. Eddie 

Sausage, bacon and onion bake with sautéed spinach

Do you know - you really don't need to serve a 'mash' with sausages, why not try them with some sautéed spinach!

Ingredients:
Serves Four
8 good-quality pork sausages
8 rashers streaky bacon
2 red onions cut into eighths
15 sage leaves
2 Tbsp. duck fat
1 cup Verjuice or white wine (optional)
2 Tbsp. butter
150g baby spinach

salt and black pepper 

Method:

1. Preheat the oven to 220ºC.
2. Wrap a piece of bacon around each sausage. Place in a roasting tin with the onions and sage leaves; spoon over the duck fat, especially over the onions.
3. Roast for 30–40 minutes on the middle rack, turning once, until the sausages are browned and cooked through.
4. Deglaze the pan with the Verjuice or wine and reduce until thickened.
5. Heat the butter in a pan; add the spinach and sauté until just wilted; season well.

To serve: Serve sausages drizzled with gravy, and with sautéed spinach on the side. 

From a recipe seen here 

If you need help with measurement / conversion see here 

Did you know - Spinach is available all year round but is in season during the spring (March - June). It is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood. There are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron.

Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis.

Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. Others include kale, broccoli and green cabbage. 

We bring a variety of recipe ideas and articles to 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

Quote of the week.

“The most puzzling development in politics during the last decade is the apparent determination of Western European leaders to re-create the Soviet Union in Western Europe.” Mikhail Gorbachev

Eddie

Mediterranean vegetables with lamb ... a one pot meal

This one-pot dish is packed with vegetables and tender lamb and will keep the whole family satisfied … why not serve with low carb oven-baked swede (rutabaga) wedges.

Ingredients:

Serves Four

1 tbsp. olive oil
250g lean lamb fillet, trimmed of any fat and thinly sliced
140g shallots, halved
2 large courgettes (zucchini) cut into chunks
½ tsp each ground cumin, paprika and ground coriander
1 red, 1 orange and 1 green pepper, cut into chunks
1 garlic clove, sliced
150ml vegetable stock
250g cherry tomatoes

handful coriander leaves, roughly chopped

Method:

1. Heat the oil in a large, heavy-based frying pan. Cook the lamb and shallots over a high heat for 2-3 mins until golden. Add the courgettes and stir-fry for 3-4 mins until beginning to soften.

2. Add the spices and toss well, then add the peppers and garlic. Reduce the heat and cook over a moderate heat for 4-5 mins until they start to soften.

3. Pour in the stock and stir to coat. Add the tomatoes, season, then cover with a lid and simmer for 15 mins, stirring occasionally until the veg are tender. Stir through the coriander to serve.

Nutrition per serving:

Fat 9g Carbs 11g Fibre 4g Protein 17g

From an original idea here

Pepper's, as well as being so colourful, do have a lot going for them. They are full of good nutrition and all varieties are excellent sources of Vitamins A and C, potassium, folic acid and fibre. My favourite is the red one! 

This recipe is so easy to tweak e.g. aubergines (eggplants) could be used, some may like to add some leeks or carrots … perhaps not quite so Mediterranean, but as always the choice is with you the reader...

Please note, you will find a variety of recipe ideas and articles 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

New Major Study: A Calorie Is Not A Calorie

"Despite what the sugary beverage and processed snack food companies want us to believe, all calories are not created equal.

A new study from Harvard shows that individuals following a low-carbohydrate (20% of total calories) diet burn between 209 and 278 more calories at rest (each day) than those on a high-carbohydrate (60% of total calories) diet. So the type of calories we eat really does matter. 

The New York Times: How a low-carb diet might help you maintain a healthy weight 

This isn’t the first study to investigate this topic, but it is likely the best. 

The current study was a meticulously controlled, randomized trial, lasting 20 weeks. Even more impressive, the study group provided all the food for participants, over 100,000 meals and snacks costing $12 million for the entire study! This eliminated an important variable in nutrition studies — did the subjects actually comply with the diet — and shows the power of philanthropy and partnerships in supporting high-quality science. 

After a run-in period where all subjects lost the same amount of weight, participants were randomized to one of three diets: 20% carbs, 40% carb, or 60% carbs, with the protein remaining fixed at 20%. Importantly, calories were adjusted to stabilize weight and halt further weight loss, thus making it much more likely that any observed difference in calorie expenditure was not from weight loss, but rather from the types of food consumed. 

After five months, those on the low-carb diet increased their resting energy expenditure by over 200 calories per day, whereas the high-carb group initially decreased their resting energy expenditure, exposing a clear difference between the groups. In addition, those who had the highest baseline insulin levels saw an even more impressive 308-calorie increase on the low-carb diet, suggesting a subset that may benefit even more from carbohydrate restriction. 

Why is this important? It shows why the conventional wisdom to eat less, move more and count your calories is not the best path to weight loss. Numerous studies show better weight loss with low-carb diets compared to low-fat diets, and now studies like this one help us understand why. 

Our bodies are not simple calorimeters keeping track of how much we eat and how much we burn. Instead, we have intricate hormonal responses to the types of food we eat. It’s time to accept this and get rid of the outdated calories in-calories, calories-out model, thus allowing for more effective and sustainable long-term weight loss. 

Additional coverage of this dramatic new study: 

LA Times: The case against carbohydrates gets stronger (by study author Dr. David Ludwig) 

The Times: Low-carb dieters “shed more weight” 

MedPage Today: Low-carb diet wins for weight maintenance "

All words and picture above from Diet Doctor site here

All the best Jan

Lemon Poppy Seed Cake : Low Carb : Vegan

Time to say thank you - it's lovely to receive, read and share the many comments that we get on this blog. One came in recently from David Gascoigne, it was on the 'Low Carb Flours and Some Low Carb Cake Ideas' post here, this is what he said "My wife is the baker in the family and she makes a first rate lemon poppy seed cake, which goes well with mid morning coffee. I will pass these recipes on to her and see what she thinks." Well David, I do hope she liked them. However, I thought there must be a low carb version of lemon poppy seed cake - and there is - in fact this one is low carb and vegan! 

I share it here - just make sure the kettle is on - for coffee or tea! 

Ingredients: 

2 cups almond flour
1/4 cup stevia (sweetener)
1 tbsp. baking powder
1 tbsp. flaxseed meal
1/4 cup poppy seeds
1 tsp vanilla bean paste or extract
lemon zest, 1 1/2 lemons
2 tbsp. freshly squeezed lemon juice
3 tbsp. coconut oil
3/4 cup water

pinch salt 

Instructions:
1. Preheat oven to 180°C (350°F). Grease a loaf tin with cooking spray and line with baking paper. Set aside.
2. Add dry ingredients to a large bowl and mix well. Add the lemon zest.
3. Add lemon juice and the rest of the wet ingredients a little at a time, stirring well between each addition.
4. Transfer batter to loaf tin.
5. Bake for 50 minutes or until a toothpick inserted into the centre comes out clean.
6. Allow to cool in tin before inverting onto a place and cutting into slices.

This low carb vegan recipe makes 9 slices, each slice is 16.6g fat, 3.7g protein, and 4g net carbs.

If you need help with weight/measurement conversion, see here

Original recipe with instruction video can be seen here

Poppy seeds "are the tiny, edible blue-grey or ivory-coloured seeds of the poppy flower. The former are more common in European cookery; and the latter in Indian cuisine. Although the poppy is the source of opium, its seeds lose their narcotic characteristics as they ripen. 

Buyer's guide:

White poppy seeds are not widely available, but you will find them in Indian grocers. 

Storage:

Store in an airtight container in the refrigerator to prevent them from becoming rancid. 

Preparation: 
Because they’re so small and have a tendency to stick together, poppy seeds are often dry-roasted, or soaked and ground before use to make them easier to handle. In Central and Eastern Europe, they are sprinkled onto cakes, breads, biscuits and bagels, and added to potato, egg, pasta, cream and cheese dishes. In India, they are used as a spice or as a thickener in curries." 

There is also a nice Orange and Poppy Seeds Cupcakes low carb recipe here 

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

All the best Jan

Life Lessons From 100-Year-Olds

Hi folks, this is a very nice short film, three people who have lived to a great age and reflect on their lives, it's ups and downs, the trials and tribulations. Above all, it's a very positive and heartwarming message, enjoy. Eddie.

Halloumi Shortage Alert : Here Are Four Other Cheeses To Try

Following the recent news that there may be a shortage of Halloumi Cheese I came across this article written by Sophie Gallagher: 

Halloumi Shortage Alert : Here Are Four Other Cheeses To Try

A nationwide halloumi crisis could be upon us as a growing taste for the cheese in China means Cypriot suppliers are now struggling to keep up with demand.

The quantities of halloumi (which is so popular in the UK because it can be grilled without melting) that Cyprus can turn out are increasingly squeezed as customers all over the world develop a taste for the salty cheese.

Producers were already were already finding it hard to meet summer requirements across northern Europe and had to do an emergency restock of British supermarkets. And now they have another market to think about too.

Cyprus has signed an agreement that paves the way for halloumi exports to the Chinese market of three million cheese-eating customers, a fact that is only going to further dwindle the existing stocks.

Exports of halloumi have increased from about 6,000 tonnes in 2013 to 26,000 tonnes this year. With Britain responsible for about 9,000 tonnes a year.

“I don’t know if this is a curse or blessing,” Yiannis Pittas, the founder and owner of Cyprus’ biggest halloumi producer, told The Times: “But we’re struggling to cope with the unprecedented global demand.” 

If the farmers and producers do not continue to meet demand this could potentially mean empty shelves. So what should you eat instead? Try these four cheeses as an alternative to your favourite.

Paneer with brussels sprouts and spinach.

Paneer - is a fresh cheese common in the Indian subcontinent. Made from curdling cow’s milk with a vegetable-derived acid (like lemon juice), it has the same solid consistency as halloumi (and looks the same to the naked eye). Although it has the desirable non-melting properties of halloumi, it isn’t as salty and flavoursome so it works better in curries or with sauces rather than dry.

Cutting paneer into pieces on wooden board

Kefalotyri - is a Greek cheese made from sheep or goat milk rather than cow. It also has a high melting point so you’re not going to turn your grill into a hot mess. Once cooked kefalotyri has a creamier texture than halloumi and packs a salty punch (but with a bit less tang). 

Queso Para Freir - which in Europe might be harder to come by, Queso Para Freir (roughly translated to ‘cheese for frying’) as it is a staple in Mexico and central America. Appreciated for the same qualities as halloumi (holding its shape when heated) it also forms that delicious golden brown crust while maintaining an unmelted interior. 

Manouri (or feta) - this Greek cheese is probably the least similar to halloumi in that it is more crumbly and semi-soft so probably wouldn’t fare too well on a hot grill (unless you love washing up afterwards). But it does work well when baked in the oven – pop it inside some tin foil. If you can’t find manouri then baked feta does the job.

Cheese Is Good For You ... Some Reasons Why 

"Despite almost universal popularity, cheese often has its nutritional value questioned. The reason for this is due to the high-fat content. However, recent research shows that dairy is an incredibly beneficial food group — especially the high-fat variety."

You may wish to read this article which presents nine science-backed reasons why cheese is good for you - more details 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. But please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Roast Turkey and Low Carb Stuffing ... so delicious ... Thanksgiving or Christmas

This post brings you a choice of delicious Roast Turkey, a low carb and gluten free stuffing recipe, plus vegetarian and vegan options … such a choice … could be handy for Thanksgiving or Christmas. 

I have to say that on my plate will be some Turkey and low carb stuffing … oh yes, some lovely low carb vegetables too - how about Brussels Sprouts and green beans?

Low Carb and Gluten Free Stuffing

Ingredients:

Serves Eight

8g carbs per serving

2 tbsp. butter

2 yellow onions, finely chopped
150 g bacon, diced
225 g celery root, diced
(or replace the celery root with half the amount of celery; 3–4 stalks replace about ½ pound of root)
1 apple, grated
60 g pecans, chopped
2 slices of low-carb bread
240 ml heavy (double) whipping cream
900 g ground pork
fresh sage 2-3 sprigs, finely chopped
½ tsp ground nutmeg
1 tsp salt
½ tsp ground black pepper

1 tbsp. butter, for greasing the baking dish

Instructions:

May be found here

Here's your Turkey:

cooked to perfection, see more details here

Alternative Vegetarian and Vegan Thanksgiving / Christmas recipes:

have a look here but please note not all shown in the link are low carb

Now how's the Roast doing ... where are my oven gloves?

Bon Appetit

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

Santana - Maria Maria ft. The Product G&B

Going back a few years for a song from one of the great guitarists Carlos Santana, enjoy
Graham

R.E.M. - Losing My Religion

Saturday night and music night again. After the last few weeks in the USA, and the UK regarding the political lunacy, I'm at a loss for what's going on, and where it's all going. This track seems appropriate. Have a great weekend folks. Eddie. 

Ya gotta larf!

After the Honeymoon

One evening, after the honeymoon, Tom was working on his motorcycle in the garage. His new wife was standing there by the bench watching him.

After a long period of silence she finally said, “Honey, I’ve just been thinking, now that we are married, maybe it’s time you quit spending so much of your time out here in your garage. You probably should also consider selling your Harley and all your welding equipment along with your gun collection, your fishing gear, the boat and all those stupid model aeroplanes, plus dump that vintage sports car and your home brewing equipment.”

Tom got a horrified look on his face.

She said, “Darling, what’s wrong?”

He replied, “For a minute there, you were starting to sound like my ex-wife!”

“Ex-wife!?” she screamed, “YOU NEVER TOLD ME YOU WERE MARRIED BEFORE!”

Tom replied, “I wasn’t.”

Eddie

Foods to Increase Blood Flow and Circulation

Jillian Kubala MS RD writes:

"Poor circulation is a common problem caused by a number of conditions. Peripheral artery disease (PAD), diabetes, obesity, smoking and Raynaud’s disease are some of the many causes of poor circulation. Reduced blood flow can cause unpleasant symptoms, such as pain, muscle cramps, numbness, digestive issues and coldness in the hands or feet. In addition to those with poor circulation, athletes and active individuals may want to increase blood flow in order to improve exercise performance and recovery. Although circulatory issues are often treated with medications, eating certain foods can also improve blood flow. 

Here are the 14 best foods to optimize blood flow.

1. Cayenne Pepper

2. Pomegranate 
3. Onions

4. Cinnamon
5. Garlic
6. Fatty Fish
7. Beets
8. Turmeric
9. Leafy Greens
10. Citrus Fruits
11. Walnuts
12. Tomatoes
13. Berries

14. Ginger

Other Methods

While incorporating any of these foods into your diet may improve circulation, other lifestyle changes may have a larger impact. Here are some other lifestyle modifications that can optimize blood flow:

Quit smoking: Smoking is a risk factor for many chronic diseases — such as cancer — and can negatively impact circulation.
Increase physical activity: Exercise stimulates blood flow and helps improve vasodilation. Plus, regular exercise decreases your risk of heart disease.
Lose weight: Being overweight or obese negatively impacts blood flow and can lead to dangerous complications, such as plaque build up in your arteries.
Follow a healthy diet: Instead of simply stocking up on particular foods, try switching to a diet rich in healthy, whole foods — such as vegetables, healthy fats and fibre-rich foods — which can improve circulatory health.
Stay hydrated: Proper hydration is critical to all aspects of health, including circulation. Dehydration can damage endothelial cells and promote inflammation in your body, restricting blood flow.
Reduce stress: Research proves that stress levels can significantly impact blood pressure. Manage your stress through yoga, meditation, gardening or spending time in nature.

Summary: Following a healthy diet, exercising, losing weight, quitting smoking, staying hydrated and reducing stress are natural ways to improve circulation.

stay hydrated 

The Bottom Line 
There are many natural ways to improve circulation, including choosing foods that stimulate blood flow. The antioxidants, nitrates, vitamins and other substances contained in the foods above can have a positive impact on your circulation. What’s more, leading a healthy lifestyle, can boost blood flow and overall health.

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

You can read it in full with all related links 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

Don't mention BREXIT

Latest YouGov polls illustrate clearly, what the people think of the treasonous Prime Minister May and the 500 page draft document for NOT leaving the EU. If May and her quislings get that document through Parliament, it will be the end of democracy in the UK. Eddie 

Flying Jacob (Flygande Jacob), a classic Swedish Chicken Dish : Moderate Low Carb Version

You may be asking … Who, or what, is 'Flying Jacob'? Well until a short while ago I would have said ... sorry I haven't got a clue!

However, I can now tell you that it is a classic Swedish dish/recipe, which as you will see from the ingredients listed below has a somewhat eclectic range of ingredients!

The "inventor" of this original dish was Jacobsson and he was indeed Swedish, but he wasn't a chef. However, he worked in the air freight industry ... which explains the name, "Flygande Jacob" which means "Flying Jacob".

Now there could also be a little story behind this dish ... about the night Mr. Jacobsson had to cook, since his wife was away, and he didn't really know what to serve up for his hungry children because all he had was cream, bananas, ketchup and chicken? Guess what ... from these ingredients sprang a very popular Swedish dish... however, I can't confirm that is what actually happened!

I do know, however, that in an excerpt from the Swedish book "På svenska bord 1970-2000 Tidernas Mat - Nordiska Museet * Allt om mat" page 137 ... (roughly translated) says, the name of the dish hasn't got anything to do with the chicken, but comes from the name of the creator who was called Jacobsson. His daily job was in the air freight industry - hence "Flying Jacob".

Now this easy to make and popular dish has become a part of the Swedish household and is today also served in Swedish schools. Few people know that it originated in "Allt om mat" (a well known Swedish cooking magazine // Manne); it was first published in issue 13, 1976.

So to recap - Flying Jacob (Swedish : Flygande Jacob) is a Swedish casserole that consists of chicken, cream, chili sauce, bananas, roasted peanuts and bacon. In the original recipe, the chicken is seasoned with Italian salad seasoning. The dish is cooked in an oven and is usually served with rice and a salad.

The ever inventive Anne Aobadia at Diet Doctor has come up with a delicious, moderate low carb, version of this casserole made with chicken, chili sauce and a mild curry flavour. It’s a classic Swedish recipe, in a reduced carb version. May I suggest that if you live the LCHF lifestyle use cauliflower rice as a side dish, or a simple green salad.

Ingredients:
4 servings
14g carb per serving
1 fully cooked rotisserie chicken (1 lb, 450 g of chicken meat)
2 tablespoons butter
½ lb (225 g) diced bacon
½ lb (225 g) mushrooms
2 cups (500 ml) heavy (double) whipping cream
3 – 4 tablespoons chili sauce or ketchup
1 teaspoon yellow curry powder
salt and pepper
1 banana - or if preferred - 1 bell pepper (it's lower carb)
3 tablespoons salted peanuts

Serving Suggestions:

Salad
175 g baby spinach
2 tomatoes

Cauliflower Rice

see here

For the cooking instructions please use this link here

Some of the above words taken from here and here 

We bring a variety of recipe ideas and articles to 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.

Happy eating - or as I believe the Swedish translation is -

Glad ätande

All the best Jan

Halloumi Shortage Looms As China Falls for Cheese

fresh sliced halloumi

We do enjoy Halloumi Cheese in our house, just put the word Halloumi into the search button on this blog and you will find a variety of articles and recipes, but recently an article by Ewan Palmer warns of a shortage of this cheese:

"A shortage of halloumi cheese looks likely as farmers in Cyprus struggle to cope with the ever-increasing rise in demand, coupled with its newfound popularity in China.

The salty, rubbery cheese, traditionally made from a mixture sheep's, goat's and cow's milk in the tiny European island, is growing in popularity worldwide after being a staple of the Mediterranean country's diet for centuries.

However, farmers have expressed concerns they cannot keep on supplying enough of the cheese following a protocol allowing the export of dairy products to China being signed between Agriculture Minister Costas Kadis and Minister of the General Administration of Customs of China Ni Yuefeng, reports Cyprus Mail.

If China, a country not traditionally known for its love of dairy products, continues to gain a taste for the cheese, it could spell problems for worldwide supply. Halloumi, which can be used in salads, burgers or as a meat alternative at a barbeque, is already popular among the country’s middle classes.

roasted aubergine(eggplant), cherry tomatoes and spinach salad, tossed with basil garlic olive oil, served with grilled halloumi cheese.

“It’s difficult enough servicing demand in the UK, Germany, Sweden, Denmark and Australia,” dairy farmer Alexis Pantziaros told The Guardian from his farm outside Larnaka, in South Cyprus. “If the Chinese learn about it too, it will become impossible to keep up.”

“There just isn’t enough milk,” Pantziaros explained. “In summer, when temperatures get up to 42 Celsius [107 Fahrenheit], the animals produce very little. It’s very difficult to get them pregnant. In such heat, they don’t even want to eat.”

Pantziaros said he has been forced to import sheep from Italy and Denmark just to keep up with the demand.

John Pittas, export director for halloumi supplier Pittas Dairy Industries, told the Financial Mirror that the U.K. is already experiencing a supply shortage as they struggle to keep up with demands from supermarkets, especially during the summer months.

“Twenty years ago, we would be sending a few hundred kilos per week, whereas we now are sending a couple of containers,” he said.

“Whenever temperatures go up, exports for the UK and Sweden fly through the roof.”

According to the BBC, the U.K. now consumes more halloumi than any other European country outside of Cyprus.

“Not all of us have sheep and goats, and to meet standards you need them to make it,” Andreas Andreou, director of the industry department at Cyprus’s chamber of commerce, told The Guardian.

“It’s only logical that if we go on like this there won’t be enough to go around.”"

Do you like this cheese - have you tried it?

All the best Jan

Avenatti reportedly arrested for domestic violence.

Someone tell me when Trump stops laughing. Eddie 

Low Carb Flours and Some Low Carb Cake Ideas

If you are just starting a low carb diet/lifestyle you may feel confused with which low carb flours to use. You may never have used any of them before and how to use them properly can be daunting. Low carb flours do not behave like wheat flour, and how to use them in your old regular high carb recipes is a common question. Of course you may also be interested, or want to know more about them. If that is the case then Libby at 'Ditch The Carbs' site has a very good guide, and you can read it here 

If you may be looking for some low carb cake recipe ideas, why not consider one or all of these …

Lemon Cake - more details here

Ginger Cake - more details here

Chocolate Pound Cake - more details here

Cappuccino Cake - more details here

Carrot Cake - more details here

Fruit Cake - more details here

I wonder which one is your favourite?

Remember all the above suggestions are low carb - happy baking.

Dear reader, 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. 

All the best Jan