DIABETES NEWS : New study shows low carb outperforms standard care for type 2 diabetes

Franziska Spritzler, RD, CDE on Diet Doctor site writes

"Once again, research has demonstrated that low carb nutrition is an effective therapy for type two diabetes.

Clinical trials have shown that in people with type 2 diabetes who are randomly assigned to follow a low-carb, low-fat, or standard diet, low carb has consistently been proven more effective for improving blood sugar and health markers.

In 2019, Virta Health published its two-year non-randomized clinical trial data showing that people with type 2 diabetes who chose to eat low carb and receive nutrition coaching achieved better health outcomes than those who selected standard diabetes management with their doctor.

The same year, South African researchers published a study demonstrating excellent blood sugar control and other health benefits in people with type 2 diabetes who’d already followed a low-carb way of eating on their own for at least six months.

Now another “real world” study is reporting that people with type 2 diabetes who chose to follow a low-carb, high-fat (LCHF) diet experienced exceptional health improvements compared to those who chose to receive standard diabetes care:

BMJ Open Diabetes Research & Care 2020: Effects of the low carbohydrate, high fat diet on glycemic control and body weight in patients with type 2 diabetes: experience from a community-based cohort

This was a community-based study comparing two groups of patients with type 2 diabetes. In the first group, 49 patients chose to follow a low-carb diet for at least three months and attend four follow-up visits with a weight loss specialist they’d been referred to by their endocrinologist. In the other group, 75 patients chose to receive usual care at their endocrinologist’s office for at least three months, which included four follow-up visits.

Patients who selected low carb were instructed to eat no more than 20 grams of net carbs per day and weren’t advised to deliberately restrict calories. The list of permitted foods was typical keto fare: meat, fish, eggs, nuts, seeds, non-starchy vegetables, high-fat dairy, and natural fats and oils. The patients were asked to keep food logs, which were reviewed at each follow-up visit.

Of note, in this study, 49% of those who followed low carb but only 2% of those who received usual care chose to take the weight-loss drug phentermine. This likely had to do with the different physicians seen by each group. The medication use may have contributed to the large average weight loss in the low-carb group and presents a confounding variable for the results.

Throughout the study, patients who’d chosen low carb had their insulin and other diabetes medications adjusted by their endocrinologist in order to prevent hypoglycemia.

Although the two groups started out with very similar diabetes health markers and weights, the low-carb group had significantly greater improvements at each follow-up visit.

By the fourth visit, the differences between the two groups remained striking:

The low-carb group had an average HbA1C of 6.67%, compared with 7.8% in the usual care group. 

Average fasting blood sugar dropped by 43.5 mg/dL in the low-carb group vs. 8.4 mg/dL in the usual care group. 

The low-carb group lost an average of 27 pounds (12.3 kg), while the group who received usual care gained about 1 pound (0.5 kg). 

100% of patients in the low-carb group who took insulin were able to discontinue or reduce their dosage, compared with 23% in the usual care group.

Similarly, 100% of patients in the low-carb group who took sulfonylurea medication were able to discontinue it, compared with 12% of participants in the usual care group.

Using statistical analysis, the researchers felt the phentermine drug did not play a role in the impressive HbA1c and fasting blood sugar reductions seen in the low-carb eaters, attributing these improvements to the diet alone. However, we have to admit the results would have been much “cleaner” and more impressive without the use of the drug. Therefore, we do need to interpret the results with some caution.

Unlike a randomized controlled trial in which people are assigned to follow a certain diet whether they want to or not, this “real-world,” community-based study demonstrates that people who make their own choice to eat low carb can dramatically improve their health.

The researchers concluded that “For motivated patients, the LCHF diet should be considered as a viable treatment option for type 2 diabetes.”

At Diet Doctor, we feel that all people with diabetes should be presented with low carb as a safe and effective option – ideally, the first option. Once they learn about the diet, start following it, and see the results, chances are good that they’ll be motivated to stick with this way of eating for life."
All above words from article here

Diabetes News : Related Posts
Diabetes Canada publishes paper endorsing a low-carb option - here
New “real world” study confirms benefits of a self-selected low-carb lifestyle for type 2 diabetes - here
How Low Carb Can Help, plus a favourite low carb recipe - here
Introduction to low-carb for beginners - 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 a reliable meter.

All the best Jan

Scrambled Egg and Feta Hash : Low Carb : A Joe Wicks favourite !

This Joe Wicks recipe is for a speedy, high protein breakfast, which takes about fifteen minutes to make, and is packed with flavour. Using a mix of spring onions, chives and feta cheese, the eggs are served on a bed of spinach, thus keeping the carbohydrate count low. It’s also a source of calcium, vitamin C and iron – a great way to kick start your day and stay full until lunch!

Ingredients

Serves One

2 tbsp coconut oil
90g cherry tomatoes, halved
4 spring onions (scallions), chopped
60g feta, cut into small cubes
3 eggs, beaten
1 tsp snipped chives

110g spinach

Method

1. Heat the oil in a non-stick pan on a low-medium heat. Add the tomatoes and spring onions, and cook gently for 3-4 mins until softened.

2. Add the feta and cook for 1 min to warm through, then pour in the eggs and chives. Season with pepper and keep stirring to scramble the eggs. Put a handful of the spinach on a plate and top with the eggs. Serve the rest of the spinach on the side.

Nutrition Per Serving

Fat 37g Protein 32g Carbs 5g Fibre 2g

From original idea here

Well after a nice start to the day, how about a walk.

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

All the best Jan

Butter Beats Margarine ... again !

We love butter in our house and once again it seems that "butter beats margarine" * 

"Differential Effects of Dietary Fats on Serum Lipids and Risks of Cardiovascular Disease and Diabetes in the Prospective Framingham Offspring Study

Abstract 

Objectives

Few studies have estimated the independent effects of butter and margarine on risk of cardiovascular disease (CVD). Our goal was to examine these effects as well as that of other fats and oils on risk of CVD and markers of cardiometabolic risk in subjects in the prospective Framingham Offspring Study.

Methods

Data from 2038 adults, who were free of CVD and diabetes through exam 5 were included. Intakes of butter, margarine, mayonnaise, oils, and shortening were assessed using 3-day diet records at exams 3 and 5. Concentrations of low-density lipoproteins (LDL), high-density lipoproteins (HDL), and their particle sizes were analysed cross-sectionally at exam 5. Subjects were followed from exam 5 to 9 for incident CVD and type 2 diabetes (T2DM) (median follow-up, 16.9 years). Cox proportional hazards models were used to estimate risk of CVD and T2DM and generalized linear models were used to evaluate effects on other cardiometabolic outcomes, while adjusting for age, sex, pack-years of smoking, BMI, physical activity, intakes of other fats, hypertension and use of lipid-lowering medication. Intake of each type of dietary fat was categorized as low, moderate, or high using sensitivity analyses.

Results
Intake of >5 g/day of butter (vs. non-consumers) had no effect on CVD risk but was associated with a non-statistically significant 24% lower risk of T2DM. In men, higher butter intake was linked with larger LDL and HDL particles sizes (P < 0.01 for both) and a lower LDL: HDL ratio (P < 0.01). Consuming >7 g/day (vs. ≤2) of margarine was associated with a 48% (95% CI: 1.03–2.13) increased risk of CVD and a 68% (95% CI: 1.00–2.82) higher risk of T2DM in women. In men, higher margarine intake was associated with much weaker, non-statistically significant increased risks of CVD and T2DM. Finally, total intake of oils (>7 vs. ≤2 g/day) was associated with a strong reduced risk of T2DM (HR: 0.55; 95% CI: 0.36–0.85) in men but not women. There was no effect of margarine or oils on lipid particle sizes in either men or women.

Conclusions

While butter intake had no adverse effect on risk of CVD in either men or women, it was beneficially associated with lipid profiles in men. In women, higher intakes of margarine but not butter were associated with increased risks of both CVD and T2DM. Finally greater oil consumption led to lower risks of T2DM in men."

Link to above is here

Link to Mark's Daily Apple, where I saw reference to the above is, * here

Related posts you may be interested in reading

Butter versus Margarine - Why Butter is Better, find it here

Butter  … it's brilliant, find it here 

Brown Butter Sponge Cake, more details here

Dear reader, a variety of articles, studies and recipe ideas are within this blog, but please note, not all may be suitable for you.

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

All the best Jan

A Cup of Tea ...

I was recently over at 'A Brit in Tennessee' blog and saw this poem
I thought it a nice one to share,
and as regular readers know
I do like ...

image from here

A Cup of Tea
When the world is all at odds
And the mind is all at sea
Then cease the useless tedium
And brew a cup of tea.

There is magic in its' fragrance,
There is solace in its' taste;
And then laden moments vanish
Somehow into space.

And the world becomes a lovely thing!
There's beauty as you'll see;
All because you briefly stopped
To brew a cup of tea.
(J. Jonker, Amsterdam, c.1670)

Coconut and Lime Low Carb Cake

goes well with tea (or coffee) please see details here

This blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, cartoons, music and recipes! However, not all the recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Sounds like me and Jan

Eddie

Creamy Garlic Mushroom Chicken : Low Carb : Keto

Yes, another chicken recipe, well you can never have too many to choose from!

As you may know chicken has many plus points - its versatility, as well as the ease and speed with which it can be cooked - make it one of the most popular meats around. It has a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

This recipe suggestion is for creamy low carb / keto chicken with butter-fried mushrooms, garlic, parmesan and herbs. Just serve with a simple green salad or a side dish of your choice.

Ingredients

Serves Four

6g carbs per serving

4 tbsp butter
3 garlic cloves, minced
½ lb (225g) mushrooms, roughly chopped
1½ lbs (650g) boneless chicken thighs
1 tsp onion powder
1 tsp garlic powder
1 tsp dried thyme
½ tsp dried rosemary
salt and pepper
2 tbsp olive oil
1¼ cups (300ml) heavy whipping cream or crème fraîche
2 oz. (50g) parmesan cheese, grated
Serving

5 oz. (150g) leafy greens

Tip
In this recipe boneless, skinless chicken thigh fillets were used, which are slightly fattier and tastier than chicken breast. You can of course also use bone-in thighs with or without skin, chicken breast, turkey, pork fillet or pork chops. Adjust the cooking time accordingly. If using chicken thighs with skin, fry until skin is crispy and inside cooked.

Instructions

can be seen here

Garlic is a member of the onion family, which also includes leeks and shallots.

When picking out garlic at the grocery store, select firm, tight, heavy, dry bulbs.

Garlic has been used medicinally since the Greek and Roman times. Today garlic is a widely recognized health enhancing supplement. It promotes the well-being of the heart and immune systems with antioxidant properties and helps maintain healthy blood circulation. One of garlic’s greatest health benefits includes the ability to enhance the body’s immune cell activity.
You can read more about Garlic here

Readers, 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

This weeks Darwin Award winner.

Eddie

Brownie Bites ... made the low carb / keto way

Almond flour is the secret to these low carb / keto Brownie Bites. Also, because you use almond flour it means this recipe is gluten free, grain free and paleo. Almond flour is just almonds ground up into almond ‘meal.’ You can usually find it at most grocery stores and supermarkets, but it’s also easy and much cheaper to make homemade almond flour! Almonds are low in carbs, rich in fibre, and loaded with satiating dietary fats, so it just makes sense that almond flour is the key to making low carb brownie bites! 

It is because almond flour is a bit denser than traditional flours, it makes these low carb brownies so satisfying. But, they’ve still got a surprisingly light, airy, and cakey texture thanks to the fluffiness from the eggs! There are more eggs in this recipe than traditional brownie recipes because they’re needed to prevent your low carb brownies from crumbling. 

Ingredients
makes 24 bite size brownies
Dry:
¾ cup almond flour
3 Tbsp cocoa powder
½ tsp baking powder
¼ tsp salt
Wet:
3 eggs
½ cup erythritol, to taste
1 tsp vanilla
¼ cup (grass fed) butter or coconut oil (melted)
Instructions
1. Preheat oven to 350°F (180°C).
2. Mix dry ingredients in one bowl, and mix wet ingredients in a separate bowl.
3. Combine dry and wet mixtures.
4. Transfer to an 8×8-inch pan, or a brownie bites silicone mold.
5. Bake 20 to 30 minutes, depending on the kind of pan or mold you use, until a toothpick comes out clean.
6. Allow to cool, serve, and enjoy!
Nutrition
Serving Size: 1 mini brownie

Calories: 47 Fat: 4g Carbohydrates: 2g Fibre: 2g Protein: 2g

From an original recipe and more information see here

Need help with weight/measurement conversion see here

You can also make low carb / keto Brownies using coconut flour see more details here

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

All the best Jan

Green Salad ... the Mary Berry Way !

When it comes to salads there is so much variety to choose from and really it's up to you how you want to serve them. You can dress them up, make them simple, make them fancy, make them rainbow … so many choices. Now if you should be looking for a nice green salad recipe let Mary Berry help you ...

Mary is one of the best-known and respected cookery writers and broadcasters in the UK. She says; "there is nothing worse than a boring bowl of green leaves served at a table with a meal. I like to add some crunchy vegetables to it and I have a trick to let you make this ahead so the lettuce doesn’t wilt even though you prepared it a couple of hours ago!" 

Ingredients

serves ten

For the dill dressing
8 tbsp extra virgin olive oil
3 tbsp white wine vinegar
1 tbsp balsamic vinegar
1 tbsp Dijon mustard
1 tbsp caster sugar
1 bunch fresh dill, chopped
salt and freshly ground black pepper
For the salad
8 spring onions (scallions), thinly sliced
8 celery sticks, thinly sliced
1 small fennel bulb, thinly sliced
½ large cucumber, halved lengthways and sliced
200g/7oz mixed salad leaves, roughly torn
1 Romaine lettuce, roughly torn

100g/3½oz rocket or watercress, roughly torn 

Method

1. For the dressing, put the oil, vinegars, mustard, sugar and salt and pepper in a bowl and whisk until evenly combined and thickened. Taste and season again if needed, then mix in the dill.
2. Put the spring onions, celery and fennel in a large salad bowl. Pour in the dressing and toss well.
3. Place half the cucumber and half the mixed leaves, Romaine lettuce and rocket in the bowl. Season, then top with the remaining cucumber, leaves, Romaine lettuce and rocket. Season well and chill for up to 4 hours

4. Just before serving, toss everything together. 

Tip

Don’t toss everything together until ready to serve, as the dressing will soften the leaves. The dressing can be chilled in the fridge for up to a week in a screw-top jar. Give it a good shake before using and add the dill just before serving. Use the best quality olive oil for the best flavour.

From original recipe here

You may want to try 'Posh Roasted Vegetables - The Mary Berry Way' see here

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

All the best Jan

Saturday : Memories and Music !

Time does fly by … it was back in 2018 we last visited our beloved Lake District and we had hoped to re-visit this Spring! Of course with the present situation regarding Coronavirus (Covid 19) our plans were thwarted! Let's hope we may still be able to visit much later this year … time will tell. In the meantime we have our memories ... yes many happy memories and some photographs of previous visits. Do please click on the pictures to enlarge.

We were a little off the beaten track, but what a view

Eddie always describes it as a fantastic and mystical place, I agree

Lake Windermere

The Swan a lovely boat for cruising down lake Windermere on a sunny day.

Now time for some Saturday Night Music Memories and I share the English Crooner Matt Monro singing On Days Like These. Matt Monro, was known as 'the man with the golden voice'. I can't believe that it was back in 1969 that this song featured in the film 'The Italian Job'. The film was released in June 1969, so if my 'Maths' are correct that is over fifty years ago!!! The film starred actors Michael Caine and Noël Coward (and a host of others), and I have always liked this song track ... I hope you enjoy the song and the video as we take a ride in a Lamborghini Miura! Enjoy your weekend. All the best Jan

"Yes, you can consume full-fat dairy without causing metabolic disease"

Sharing this recent article seen on Diet Doctor site by Dr Bret Scher

"A new analysis of the PURE study, recently published in BMJ Open Diabetes Research and Care, shows those who consume full-fat dairy have a lower risk of developing metabolic syndrome and type 2 diabetes. 

This adds to the growing body of literature showing full-fat dairy is associated with a lower risk for obesity and has no association with increased risk for heart disease or death. 

As we detailed in our evidence-based guide on saturated fat, there is no quality evidence to suggest dairy, or any other form of saturated fat, is a health concern. 

While the current study is observational and cannot prove dairy reduces the risk of metabolic syndrome or type 2 diabetes, it certainly suggests it isn’t harmful. After all, if those consuming more full-fat dairy had a lower risk of metabolic disease, it is highly unlikely that it causes metabolic disease. 

So, although we have to be careful when attempting to draw conclusions from nutritional epidemiology studies, a negative conclusion is still effective at suggesting no harm. 

How much more evidence do we need to abandon the belief that low-fat dairy is the healthier choice? For me, the answer is clear. None. I just hope nutritional guidelines realize this soon, for the sake of all of our health." 

Dear reader, this blog offers a wide variety of articles, studies, recipe and food suggestions - but please note - not all may be suitable for YOU. If you may have any food likes / dislikes, allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. 

All the best Jan

Happy Friday Wishes ... enjoy a low carb/gluten free muffin cake

Happy Friday and weekend wishes to you
I hope you like these flowers ...

image from here

… as it's Friday

why not treat yourself to a

Low-carb, gluten free muffin cake which has a hint of cinnamon
and goes very well with a cup of tea or coffee

Ingredients:
Makes 10

4g carbs per muffin/cake

200 g almond flour or crushed almonds

¼ tsp salt
4 eggs
80 ml water
2 tsp baking powder
100 g butter
10 g Splenda (sugar substitute)
2 tsp cinnamon
Method:
1. Preheat the your oven to 350º F 180º C gas mark 4-moderate
2. Mix all the ingredients together either by hand or using a mixer.
3. Grease a muffin/cupcake pan and evenly divide the mixture.
4. Bake for about 25 Minutes
Notes:
These taste amazing, but you can also add sultanas, nuts or anything else to the mixture before baking if you so wish, although this will alter the carb count!

From an idea here 

If you should need help with measurement conversions please see here

A variety of recipe ideas are within this blog, but please note, not all may be suitable for you.

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

All the best Jan

This weeks Darwin Award winner.

What did this imbecile expect?

Eddie

Happy in the Kitchen !

Over recent weeks some of us have found living with the many changes to our life that Covid 19 has made, stressful. For some, finding things to do has not been easy, where others have been discovering the delights of art, craft and cooking. Reading around a lot of blogs it seems many have been experimenting more with recipes, sometimes from choice, sometimes by necessity when items have not been available in the shops. But did you know cooking can help make you happy and can help with mental well being … read on to find out more.

"Why Cooking Makes You Happy

Is cooking the recipe for mental wellbeing?
Take mindfulness, creativity and a dash of focus. Fold together gently, bake in a slow oven and watch your spirits rise. Yes, your time spent in the kitchen can enhance your mood and promote mental wellbeing. While cooking is clearly a means to satisfy the body’s need for food, it’s increasingly being recognised as a way of nurturing the mind. A study in the International Journal of Humanities and Social Science looked at the therapeutic qualities of cooking as a hobby, including its reported ability to cause a dimmed sense of time and an altered sense of consciousness. The researchers found that the act of cooking improves a person’s wellbeing and is associated with life satisfaction. Additionally, they discovered that cooking was the best predictor of subjective happiness. For some, time spent in the kitchen engrossed in baking and cooking may be exactly the recipe needed for greater happiness and mental wellbeing.

Getting creative
The kitchen offers endless opportunities to express your creativity and find your flow. Ever noticed how two people can follow the same recipe and end up with different results? Part of why this happens can be attributed to the invisible element that is part of every recipe: creativity. If you suffer from anxiety or low moods, cooking could help increase your happiness. Spending time in the kitchen can ease stress and restlessness, and enhance mindfulness, the study concluded.

Make your cake (and eat it)
Not only does the process of cooking and baking improve moods, the feeling of satisfaction gained when seeing the end product naturally enhances happiness. You’ve created something tangible that can be enjoyed and shared, giving yourself a well-deserved sense of achievement. Psychological therapist Annie Gurton says the outcome of cooking goes further than a sense of accomplishment – it can satisfy the emotional need for purpose and meaning in our lives. “Cooking is a task that requires a combination of several skills – understanding and planning, attention to detail, using our memory and imagination, manual dexterity, creativity and style.”

3 steps to bliss in the kitchen

Find your confidence first: find something simple you enjoy making, and master it. Then move onto more difficult recipes. 
Grow your own ingredients: picking fresh herbs and vegetables and adding them to your dish gives an even greater sense of pride and achievement. 
Cultivate mindfulness: smell the ingredients, feel the texture, notice what happens when you mix different foods together. Take notice of all the senses."

The above from article here 

I couldn't resist sharing this photograph of two of our grandchildren. In the midst of home-schooling (due to schools being shut because of Covid 19) with school work done it was time for baking fun and some Little Mermaid Cup Cakes, a yummy treat. 

If you may be looking for a quick yummy treat why not try a low carb Chocolate Muffin - in a mug - you can microwave or oven-bake; more details 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

Cauliflower Rice Risotto with Mushrooms : Low Carb : Paleo : Vegan

This recipe suggestion from Lisa at Low Carb Yum is for a low carb and paleo friendly cauliflower rice risotto with mushrooms and makes a great low carb rice substitute. It’s a simple side dish for any low carb/keto meal and is easy to prepare. It goes well with any meat, chicken, a baked fish fillet or other vegetable(s) … so many possibilities.

It’s also a vegan friendly dish since there’s no animal based ingredients. So you may want to serve it with a plant based chicken or beef substitute low in carbs. Or, serve it with a side of asparagus or collard greens.You can also reheat any leftovers, and serve with a small side salad, it makes a tasty lunch.  

Ingredients

Serves Six

2 tablespoons butter flavoured coconut oil
2 cloves garlic finely chopped or minced
1 head cauliflower, riced
4 ounces (100g) mushrooms chopped
1/2 cup (120g) coconut cream
1 tablespoon nutritional yeast
fresh parsley for garnish

Method

1. Over medium high heat, melt coconut oil in a large skillet. Then add garlic and cook until fragrant and slightly golden.
2. Add mushrooms and sautée until tender and lightly browned, about 4-5 minutes.
3. Add in the riced cauliflower and stir until well blended with the mushrooms.
4. Stir in the coconut cream and nutritional yeast until heated. Remove from heat, garnish with parsley and serve.
Notes
Butter, ghee, or cooking oil can be used in place of the butter flavoured coconut oil.
Heavy cream can be used instead of the coconut cream and cheese can be used in place of the nutritional yeast if dairy-free and vegan is not needed.

This low carb side dish can easily be made into a meal by adding in meat like beef, chicken, pork, or shrimp. Vegan meat substitutes work well too.

See Lisa's original recipe with video and step by step guide here

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

All the best Jan

You don't have to drink wine - things you can do with it other than drinking

As many of my blogging friends will know (or realise) I do enjoy a glass of wine with my meal. Not only is wine a popular alcoholic beverage made from fermented grape juice, but red and white wine are also popular cooking ingredients. Indeed some of the recipes featured within the blog have wine added to the gravy/sauce to enhance flavour and colour. Additionally, wine is often used in cooking to provide moisture, tenderize meat or to deglaze a pan. If you don’t have wine on hand, or if you choose not to consume alcohol, there are many non-alcoholic substitutes you can use in cooking that will make your food just as delicious, and you can read more about that here

... but to continue! Did you know there are "Five things you can do with wine other than drinking - from cooking to gardening and even cleaning" - read on and see what they are! 

"We've all been there, you open a bottle of wine and suddenly you're left with two options: either finish the bottle for the sake of it or keeping it "for tomorrow", a.k.a forgetting about it and ultimately pouring it down the sink. But wine is surprisingly versatile and can be used for many things. The experts at Cult Wines have shared with us their 5 top tips for using leftover wine, so you don't feel like you have to finish it there and then – nor do you have to resign yourself to empty it down the drain. 

Put wine in ice cubes to cook with at a later date

Pour leftovers into an ice cube tray and once frozen, transfer them to a freezer bag or container – they'll be ready to go whenever needed. Add them to white wine for quick cooling without the dilution of regular ice, or save them for recipes that call for small volumes of wine. 

Make white wine vinegar

A great addition to the condiment cupboard of budding chefs and gastro fans, Williams Sonoma has a recipe that will take an afternoon to prepare and will yield delicious results in about three months. 

Make wine syrup

Who knew that you could make a sweet and tasty syrup from wine? You can even make it with individual flavourings, such as vanilla bean or fresh ginger. Cult Wines recommend using Kitchn site easy three-step recipe that takes less than half an hour to make. 

Transform wine into grease remover

If you've got a bottle of leftover white that's passed the point of consumption in any shape or form, it can still be put to use as a grease stain remover. Stir up a mixture of white wine and baking soda and apply to grubby patches on your garage floor, outdoor pathways, or patio. Let it sit for a few minutes and then wipe away. 

Use wine in the garden

Turns out, pouring red wine into your compost bin activates the good bacteria already present in the mixture, helping your plants and garden to grow. Just be sure to keep your compost bin's moisture under control once you add the wine."

The above from article here

Of these five suggestions, I have used the first tip - have you used any of them? Do you think you will? Please share your views in the comments. 

Related Posts that use wine in cooking

Beef Bourguignon - more details here

Lamb and Swede/Rutabaga Hotpot - more details here 

Pork Loin pot-roasted with pancetta, swede and celeriac - more details here

Cod Parcels, steamed with fennel and herbs - more details here

Mushroom Bourguignon with Celeriac Mash, vegetarian - more details here

As regular readers know, this blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, cartoons, music and recipes! However, not all the recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. 

All the best Jan

Chocolate : Vegan : Low Carb : Desserts

Chocolate Ganache Tart

Crispy chocolate tart shell is wrapped around a luscious chocolate filling. Decadent and delicious, this dairy-free dessert will be a winner for vegans and non-vegans alike.

Ingredients

Will make 16 slices/servings

3g net carbs per serving

Crust
1½ cups (175g) almond flour
½ cup (50g) cocoa powder
1⁄3 cup (50g) erythritol
6 tbsp coconut oil, melted
Filling
8 oz. (225g) dark dairy-free sugar-free baking chocolate

6 oz. (175g) coconut cream

Tips
This tart is very rich, so only a small slice is sufficient.
Optional - decorate with fresh raspberries.

Instructions

can be seen here

Silky Chocolate Mousse

This tofu mousse is super creamy and nicely soft and firm at the same time. You won't taste the tofu at all. A serving has about 4 g of net carbs and 8 g protein. The portions may seem a bit small, but this is very filling … 

Ingredients
300 g silken tofu
6 tablespoons cocoa powder
2 tablespoons melted coconut oil
1 teaspoon vanilla extract

concentrated liquid sweetener to taste 

Instructions

can be seen here

Some readers may also be interested in seeing these five LCHF summer dessert ideas here 

flowers just go with any dessert don't they!

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

All the best Jan