Chocolate Fudge Cake ... Suitable For Diabetics and Non-Diabetics Low Carb : Sugar Free : Gluten Free

Sharing Libby at 'Ditch The Carbs' recipe for an easy Sugar-Free Flourless Chocolate Fudge Cake Recipe the whole family will love.

She says "traditionally baked cakes are very high in carbs and sugar which is why this Sugar-Free Chocolate Fudge Cake recipe swaps out whole wheat flours for almond and coconut flour, as well as refined sugar for healthier sweeteners.

It’s low-carb, sugar-free, and gluten-free!"

Ingredients

Makes 12 slices

5.5g net carbs per slice

Sugar-Free Flourless Chocolate Fudge Cake

110 g butter softened and cubed
25 g granulated sweetener of choice or more to your taste
2 tsp vanilla extract
¼ tsp salt
80 ml coffee hot
70 g cocoa powder
250 ml heavy/double cream
150 g almond meal/flour
60 g coconut flour
2 tbsp baking powder
4 eggs – medium
Sugar-Free Chocolate Fudge Frosting
225 g cream cheese softened at room temperature
55 g butter melted
25 g granulated sweetener of choice or more to YOUR taste
45 g cocoa powder
pinch salt
1 tsp vanilla

2-4 tbsp double/heavy cream

Instructions/Guide

can be seen here

I'll just go and get my tea cup and plate

… chocolate heaven !

Related Recipes

Crème Brûlée - Suitable For Diabetics and Non-Diabetics - see here

Scone Anyone - Low Carb - Suitable for Diabetics and Non-Diabetics - see here

Chicken Drumstick Recipes - for diabetics and non-diabetics - see here

Dear reader you will find a variety of 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

This weeks Darwin Award winner.

Eddie

Smoked Salmon and Asparagus Frittata : Low Carb

Flavoursome salmon paired with asparagus combined with a savoury creamy frittata base. This dish can be adapted to many variations depending on what you have in your pantry. It's just 4g net carbs per serving!

Ingredients
Serves Four
8 eggs
1 cup (225ml) heavy (double) whipping cream
1 tsp salt
½ tsp pepper
1 tsp dried dill
3½ oz. (100g) mozzarella cheese, shredded
2 oz. (50g) parmesan cheese, shredded
½ oz. (15g) butter
3½ oz. (100g) smoked salmon
3½ oz. (100g) fresh green asparagus

Tips 

The smoked salmon can be hot smoked or cold smoked and can be swapped out for tinned salmon. Drain well before adding it.

The asparagus can be fresh or tinned, just make sure you drain them well before adding them to your frittata.

Serve with sour cream, finely chopped red onions, freshly-squeezed lemon and, fresh dill on top for enhanced flavour.

Instructions

can be seen here

Dill ...

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

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

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

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

Tuesday Already ... and hoping you are feeling fine !

Do you often feel Tuesday's can be a funny day? The day after Monday and the day before mid-week, what do we do with Tuesday's?

Whereas, Thursday's feels completely different, it is after all ... almost the end of the working week!

... but anyway I woke up this morning feeling fine ... and didn't get too disappointed when I saw some grey clouds ... perhaps the sun may come out soon, we shall see ... but on a positive note I'm wishing everyone a Happy Tuesday...

I hope you may be feeling 'sparkling' as the image shows but if not, I hope you feel better as the day goes on ... and perhaps you may wish to consider this tasty dish for dinner tonight!

Chicken with Mushrooms and Peas

a recipe that suits my LCHF lifestyle

It's a quick and easy chicken dish with bacon, peas and a parsley sauce - use chicken thighs for extra flavour and juiciness - very tasty.

Ingredients:
Serves Four

2 tbsp. olive oil

500g boneless, skinless chicken thighs
a little flour, for dusting
50g cubetti di pancetta
300g small button mushrooms
2 large shallots, chopped
250ml chicken stock
1 tbsp. white wine vinegar
50g frozen peas
small handful parsley, finely chopped

Method:
1. Heat 1 tbsp. oil in a frying pan. Season and dust the chicken with flour, brown on all sides. Remove. Fry the pancetta and mushrooms until softened, then remove.

2. Add the final tbsp. oil and cook shallots for 5 minutes. Add the stock and vinegar, bubble for 1-2 minutes. Return the chicken, pancetta and mushrooms and cook for 15 minutes. Add the peas and parsley and cook for 2 mins more, then serve.

Nutrition Per serving:

3g carbs 13g fat 32g protein

Tastes great served with a mix of cauliflower and broccoli florets, or some buttery mashed swede.

Chicken can make a tasty meal and is usually very reasonably priced, it's also 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, I hope you may enjoy this dish soon.

Original recipe idea is here

Some helpful posts
You can read our 'Introduction to low-carb for beginners' post here

You can read 'Why low carb' post here

You can read 'What is LCHF Anyway' post here

Dear reader, 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

Riced Broccoli Recipe: Instantly Up Your Fibre Intake : Low Carb / Keto

Tess Patrick writes:
"If you haven’t had broccoli that tastes good, it may be because you’re scarred from childhood memories of eating plates of the boiled vegetable before you could have any ice cream. My mother literally had to pretend they were baby trees so I would eat them. But if there’s one thing we learn as we get older, it’s that there are so many ways to make these healthy foods taste delicious. One of the best ideas I’ve recently discovered is ricing my broccoli. It’s a bit similar to cauliflower rice and pizza bases but delivers all the incredible nutrients of this vegetable.

Broccoli is a great source of vitamins K and C, potassium, and folate. It’s also an easy way to sneak some more fibre into your diet, which we know is so important for our health. Historically, we have always been a population deficient in the right kinds of fiber, which is vital for digestive health and reducing the risk of diseases like heart disease, stroke, hypertension, gastrointestinal disorders, obesity, type 2 diabetes, and some cancers.

But just reaching for fibre-rich foods isn’t always enough - there are two types of fibres and you need a balance of both for thriving health. If you don’t know, fibre is the food matter that mostly isn’t broken down, but passes through our digestive tract whole. Simply put, soluble fibre dissolves in water where insoluble does not. Soluble fibre eventually forms a gel that aids in digestion by reducing blood cholesterol and sugar while helping your body improve blood glucose control. Insoluble fibre attracts water into your the wastes passing through your digestive tract, ensuring there is less strain on your bowel. Insoluble fibre can help promote bowel health and regularity, and deficiency can lead to issues like constipation or even lead to the development of cancer cells. 

More than half of broccoli’s fibre content is soluble, ultimately supporting your gut health by feeding the good bacteria in your large intestine. So use it as the base for your next dish, it can boost our vegetable intake and it’s super fun to make. 

You Will Need:
1 head of fresh broccoli
Food processor, blender, box grater, or sharp knife

Preparation:
1. The goal is to get the broccoli as small as possible - the size of a rice grain.
2. You can use any attachments on your processor or blender to blitz the florets and stalk, but we recommend dicing the broccoli in smaller sizes to begin.
3. Alternatively, you can use a box grater or a sharp knife to dice the whole broccoli , but this process can be more time-consuming.

Cooking:
1. If you prefer a raw diet, you can simply use the freshly riced broccoli.
2. To sauté, heat your favourite cooking oil over medium-high heat and add the broccoli until the texture softens, this should only take a few minutes.
3. To microwave, add the broccoli to a microwave-safe bowl with a little cooking oil, cover, and microwave for 2 minutes.

4. To add to curries, casseroles, or any other dishes, simply add the broccoli rice to the mixture while cooking." 

Please see original article 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

Mexican-Style Prawns ... it's a one pan wonder !

High in protein and packed with flavour, this Mexican-style prawns recipe is a real one-pan wonder. Why not try making a big batch and freezing any leftovers!

Ingredients

Serves Six

4 tbsp olive oil

600g butternut squash, peeled and cut into 2cm cubes
2 red onions, finely sliced
1 red pepper, finely sliced
4 garlic cloves, finely chopped
1 tsp chipotle chilli flakes
2 tsp ground cumin
4 tbsp tomato purée
2 salad tomatoes, finely chopped
495g raw peeled king prawns
15g fresh coriander, finely chopped
For the salsa
198g tin sweetcorn, drained
15g fresh coriander, finely chopped
200g cherry tomatoes, finely chopped

1 lime, juiced

Method

1. Heat 2 tbsp oil in a large, lidded, non-stick pan over a medium-high heat. Add the squash and cook for 10-12 mins until golden. Add 2 tbsp water and cover. Reduce the heat to low and cook for 10-12 mins until soft. Transfer the squash to a plate.
2. Heat the remaining oil over a medium heat. Add the onions and pepper and cook for 8-10 mins.
3. Add the garlic, chilli flakes, cumin, tomato purée and tomatoes to the pan. Season and pour in 100ml water. Increase the heat to high and mix well. Cook for 5-6 mins until the tomatoes have broken down. Add the prawns and cook for 4-5 mins, stirring continuously, until cooked through. Put the salsa ingredients in a bowl and mix well.

4. Tip the butternut squash and coriander into the pan; mix. Serve topped with the salsa.

Nutritional Details Per Serving

Fat 9g Carbs 18.8g Fibre 5g Protein 15.6g

Freezing and defrosting guidelines

Freeze prawn mix. In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date.

From an original recipe here

You could well be doing a Mexican hat dance
after you've eaten this dish …

Related recipe posts

Mexican Chicken Casserole, it's low carb - see here

Cauliflower tortillas, a lower carb alternative, with a black bean salsa - see here

Dear reader, you will find a variety of recipe suggestions and articles within this blog. 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

Joe Bonamassa "The Thrill Is Gone"

Many blues fans will recognise and associate this song with the legendary B.B.King. Joe does a very good version here and well worth a listen.

Good luck and health to all, stay safe folks and have a great weekend.

Eddie

Victoria Sponge Cake : Low Carb : Keto

Who can resist this easy, low carb, keto Victoria sponge cake. It is made of two sponge cakes that sandwich homemade whipped cream and sugar-free strawberry jam. It is a classic, British dessert that is perfect for afternoon tea!

INGREDIENTS
Sponge Cakes
1/2 cup butter softened
1/2 cup granulated sweetener (Swerve/Monkfruit/Erythritol)
3 eggs room temperature
1 tsp vanilla extract
1 1/2 cups almond flour
2 tsp baking powder
Filling
6 tbsp sugar-free strawberry jam
1/2 cup heavy (double) cream
2 tbsp granulated sweetener (Swerve/Monkfruit/Erythritol)
Optional: powdered sweetener (confectioners) for dusting
Instructions
1. Preheat oven to 350ºF. 180ºC. Gas Mark 4. Grease and line two 8” cake pans.
2. Using a handheld mixer, cream the butter and sweetener together, until pale and slightly fluffy (about 1 minute).
3. Add the eggs, one at a time. Then add the vanilla.
4. Mix the almond flour and baking powder together, then fold it into the wet ingredients.
5. Divide the mixture into the prepared cake tins.
6. Bake for 20-25 minutes, until the cakes spring backs when touched. Check them at the 20-minute mark.
7. Allow them to cool in their tins for 10 minutes, before transferring them to a wire rack to cool completely.
8. When it’s cooled down, beat the cream and sweetener together, until thick.
9. To assemble the cake, place one cake upside down and spread a layer of Sugar-Free Strawberry Jam onto it. Spread a layer of whipped cream on top. Then top with the second cake (top side up).

10. Dust with powdered sweetener for the finishing touch!

Notes

You can see a sugar-free strawberry jam recipe here 

Need help with weight/measurement conversion

please see here

Nutrition Facts:

Servings: 8

Fat : 18.6g Carbohydrate : 3.6g Fibre : 1g Net Carbs : 2.6g Protein : 3.6g

Original recipe idea

… and more can be seen here

Low Carb and Keto sweeteners

Want to know more about sweeteners; this article at Diet Doctor site is helpful, find it here

Low Carb Flours

The above recipe uses 'low carb flour' and 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

Dear reader you will find a variety of 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

Rick Stein's : Meatballs in a Spicy Tomato Sauce (Boles de picolat)

This recipe suggestion is from Rick Stein, one of my favourite TV chefs.

I always enjoy watching his many and varied cookery series. Back in the Autumn of 2019 the BBC were showing 'Secret France', where Rick gets off the beaten track and takes to the backroads of France – a less discovered France that still cherishes the best of its past and is creating modern exciting dishes that are still unmistakably French. I did enjoy watching it and now share one of the recipes featured ...

Rick says … 'this recipe came from a stall in Prades market where they were cooking boles meatballs in a huge paella pan. They were fabulous – beef and pork meatballs flavoured with cinnamon and piment d’Espelette in an exquisite tomato sauce with green olives, haricot beans and bacon. I thought there might be too much meat in the dish, but not at all.'

Ingredients

Serves 4 - 6

For the meatballs
400g/14oz beef mince
400g/14oz pork mince
1 free-range egg, beaten
3 garlic cloves, finely chopped or grated
small handful fresh flatleaf parsley, chopped
½ tsp ground cinnamon
1 tsp piment d’Espelette or pimentón
2–3 tbsp plain flour, plus extra for rolling
3 tbsp olive oil
salt and freshly ground black pepper
For the spicy tomato sauce
1 tbsp olive oil
1 onion, finely chopped
100g/3½oz unsmoked bacon lardons or cubes of cooked ham
1 tsp piment d’Espelette or pimentón
½ tsp ground cinnamon
6 tomatoes, cored and roughly chopped
1 tbsp tomato purée
150g/5½oz pitted green olives, drained
400g tin haricot beans, drained and rinsed

salt and freshly ground black pepper

To serve 
freshly cooked rice, (optional)

lower carb cauliflower rice, (optional)

lower carb mashed swede/rutabaga (optional)

Method
1. To make the meatballs, mix the beef, pork, egg, garlic, parsley, cinnamon, piment d’Espelette and 2 tablespoons of flour in a large bowl. Season with salt and pepper and mix well. Using your hands, shape the mixture into golf ball-sized spheres, adding another tablespoon of flour if the mixture feels too wet to form into balls. Roll the balls in flour to lightly cover. Heat the oil in a large, preferably shallow, flameproof casserole dish and brown the meatballs all over. Remove from the dish and set aside.
2. For the sauce, heat the oil in the same casserole dish and fry the onion and lardons until the onions are softened. Add the piment d’Espelette and cinnamon and cook for a minute, then add the tomatoes, tomato purée and 250ml/9fl oz water. Season with salt and pepper and bring to the boil. Turn the heat down, cover the pan and simmer for 15 minutes. Add the olives, beans and meatballs, together with any juices they have released.

3. Cover the dish and cook over a low heat for 30 minutes, then remove the lid and simmer for 10–15 minutes. Check a couple of times during cooking and add a little more water if the sauce looks too thick.

Serve as a tapas dish or as a main dish with rice, cauliflower rice, mashed swede. 

From original idea here

Piment d Espelette are hot, dried red pepper from the Basque region of France. Add the pepper to marinades, dry rubs and for seasoning anything to be roasted. Use it as you would hot paprika atop potato salad or devilled eggs. Available in specialty stores and online.

Substitute for Piment d Espelette
Hot paprika (unsmoked)
OR Cayenne

OR Aleppo pepper

Information above taken from here

Related Posts - more recipes from Rick Stein:
Lamb Casserole with Aubergine / Eggplant here
Simple Cod Gratin with Béarnaise Sauce Topping here

Greek Style Moussaka here

Dear reader, you will find a variety of recipe suggestions and articles within this blog. 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

Ya gotta larf.

Many a word said in jest.

Eddie

Foods High In Riboflavin (Vitamin B2)

Michael Joseph is a Nutrition Educator and holds a Master's Degree in Nutrition Education, he writes:

"Riboflavin, also known as vitamin B2, is one of the eight B vitamins, and it is an essential vitamin. This article provides a list of foods highest in riboflavin per serving and per 100 grams. For reference, the current daily value for riboflavin is 1.3 mg for adults and children over the age of four.

Liver

Liver is an excellent source of B vitamins, and it is very rich in riboflavin.

Soybeans

Soybeans are a relatively nutritious type of legume that provides a wide range of vitamins and minerals.

Tempeh

Staying with soy-based foods, tempeh is another rich source of riboflavin.

Eggs

Eggs are sometimes referred to as ‘nature’s multivitamin’ because they contain so many different nutrients.

Fish Eggs (Roe)

While fish eggs are relatively uncommon in most people’s diets, they offer a lot of nutritional value.

Atlantic Mackerel
Atlantic mackerel has several benefits compared to other fish. For one thing, the fish is very high in omega-3, and it also has one of the lowest mercury concentrations. Mackerel offers a substantial serving of riboflavin, too, with a typical fillet providing 27% of the daily value.

Greek Yogurt

Greek yogurt is a thick, fermented dairy product with a delicious taste. Nutritionally the yogurt is a good source of protein, calcium, phosphorus, and numerous B vitamins, including riboflavin.

Beef Kidney

Beef kidney is a type of organ meat that is not as popular as it once was. However, kidney is very nutritious, and it contains significant amounts of numerous essential nutrients, including riboflavin.

White Button Mushrooms

Mushrooms are unique in that they are neither animal nor plant foods. In contrast, mushrooms are a class of food on their own: fungi. White button mushrooms are one of the most common fungi in the Western world, and they are also reasonably nutritious. These mushrooms offer B vitamins (including riboflavin) and a good range of minerals for very few calories.

Mussels

Mussels are a type of shellfish with a similar appearance to oysters and clams, and they are very nutrient-dense. In addition to omega-3, protein, and various other nutrients, mussels offer a good amount of riboflavin.

Almonds

Almonds are one of the most nutritious nut varieties, and they offer a broad range of vitamins and minerals. These nuts have a fairly good riboflavin content too, and a typical ounce serving provides 25% of the daily value.

Squid

Squid is a type of seafood, which is high in riboflavin. It is popular in Asia, Hawaii, and the Mediterranean region. 

Ground (minced) Pork

Like most varieties of meat, ground (minced) pork provides a good source of protein, B vitamins, and minerals. Per 4 oz (113g) serving, ground pork offers 18% of the daily value for riboflavin.

Ground (minced) Lamb

Ground (minced) lamb is another meat option that provides large amounts of riboflavin, with a 4-oz (113g) serving offering 18% of the daily value.

Feta Cheese
Feta is a type of fresh cheese usually made from sheep’s milk, and it originates in Greece. On a nutritional basis, feta is an excellent source of protein, B vitamins, and a variety of essential minerals. Feta has a high riboflavin content, with just an ounce serving providing 18% of the daily value.

Salmon

Salmon is one of the most popular types of fish in the world, whether cooked, served raw as sushi, or smoked. This common fish is an excellent source of protein, omega-3, and a wide range of micronutrients. Salmon is also one of the top sources of riboflavin; half a fillet of wild Atlantic salmon offers 58% of the daily value.

Spinach
Spinach is a nutritious leafy green that is among the most nutrient-dense of vegetables. This popular food is the best vegetable source of riboflavin, too, with a 100-gram serving of raw spinach offering 15% of the daily value.

Beef Skirt Steak (Lean)

Beef is a good source of riboflavin, and because B vitamins are not stored in fat, lean meat offers the highest concentrations of the vitamin.

Dried Shiitake Mushrooms

All mushrooms are a good source of riboflavin, and this includes shiitake mushrooms. However, due to the drying process concentrating their nutrients, dried shiitake mushrooms offer the most.

Anchovies

Anchovies are small-sized fish that are available for sale in numerous forms: dried, fresh, and canned. Despite their size, anchovies are packed with essential nutrients, and they provide a wealth of omega-3, protein, B vitamins (including riboflavin), and minerals."

The above is just a snippet of Michael's original article, which can be seen in full with all relevant research links here

Have you any thoughts on the above article? What are your three favourite foods from the list?

Mine are eggs, salmon and feta cheese!

Dear reader, a variety of articles, and recipe ideas, are 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

Summer Salad ... full of great ingredients !

I know in July 2020 it is still not easy or even allowed to meet up in larger groups, but when your Covid 19 restrictions allow and your thoughts turn to a summer/early Autumn BBQ or buffet, this salad is an assembly job of gorgeous ingredients – no cooking required. It could be served with lamb kebabs (or other food of your choice), it certainly makes for an impressive feast!

Ingredients

Serves Six

400g black beans, drained
2 large handfuls baby spinach leaves, roughly chopped
500g heritage tomatoes, chopped into large chunks
½ cucumber, halved lengthways, seeds scooped out and sliced on an angle
1 mango, peeled and chopped into chunks
1 large red onion, halved and finely sliced
6-8 radishes, sliced
2 avocados, peeled and sliced
100g feta, crumbled
handful of herbs (reserved from the dressing)
For the dressing
large bunch mint
small bunch coriander
small bunch basil
1 fat green chilli, deseeded and chopped
1 small garlic clove
100ml extra virgin olive oil
2 limes, zested and juiced
2 tbsp white wine vinegar

2 tsp honey

Method

1. Make the dressing by blending all of the ingredients in a food processor (or very finely chop them), saving a few herb leaves for the salad. You can make the dressing up to 24 hrs before serving.

2. Scatter the beans and spinach over a large platter. Arrange the tomatoes, cucumber, mango, onion and radishes on top and gently toss together with your hands. Top the salad with the avocados, feta and herbs, and serve the dressing on the side.

Nutrition Per Serving

Fat 30g Carbs 18g Fibre 7g Protein 8g

From original idea here

So many good ingredients, but you may think there are others that could also be included … what do you think? 

Dear reader you will find a variety of 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

This one's for Phil !

This post is for Phil at Another Bird Blog, and bird lovers everywhere. In a recent comment on this post here he wrote "not many birds though!" Well, having seen this wonderful photograph earlier in the week both Eddie and I thought it one to share on a blog post … we only wish we'd taken it!

Isn't it fantastic!

All the best Jan 

*Havana* feat. Jesse Cook : Saturday Night Music

I'm sure this will have your feet moving, I think it's a great rhythm. I've not come across Jesse Cook before … but I will definitely be listening to more.

Jesse Arnaud Cook is a Canadian guitarist. He is a Juno Award winner, Acoustic Guitar Player's Choice Award silver winner in the Flamenco Category, and a three-time winner of the Canadian Smooth Jazz award for Guitarist of the Year. He has recorded on the EMI, E1 Music and Narada labels and has sold over 1.5 million records worldwide. I do hope you enjoy this.  All the best Jan

Our Thanks To You

This blog first started back in December 2010 … and we are still here … doing our best to post a wide selection of articles.

We enjoy ... presenting articles, news items, thoughts, recipe ideas, photographs, some music and even a cartoon every now and then for all to read. It is a mix which we hope includes something for everyone to read and enjoy!

We firmly believe in the LCHF lifestyle, and how low carb choices can help diabetics.

We would like to to say a big thank you to ALL our readers, and those who do take time to stop and leave a thought or comment, you are appreciated.

Included here are just a few thank you's from the many different countries who use this blog, with some apologies, because we know there are many languages that do not appear here.

THANK YOU to all.

merci, danke, tak, terima kasih, xie xie, grazie, dziekuje, obrigado, spasibo, gracias, tack, tesekkür ederim, do jeh, Дякую, thank you.

Good Luck and Good Health To All 

Jan and Eddie

Italian Inspiration : Three Lower Carb Recipe Ideas

Today's post has an Italian theme, with three lower carb recipe suggestions which I hope you may try out and enjoy. Perhaps you may like to enjoy an Italian coffee too!

Italian stuffed bell peppers with ground turkey or beef

Ingredients

Serves Four

15g carbs per serving

Stuffed bell peppers
4 red bell peppers, 5-6 oz. each
2 tbsp olive oil
4 oz. (110g) yellow onions, finely chopped
3 garlic cloves, finely chopped
pinch of salt
1 lb (450g) ground turkey or ground beef
¾ tsp salt
¼ tsp ground black pepper
1 tbsp dried basil
7 oz. (200g) crushed tomatoes
3 oz. (75g) baby spinach
7 oz. (200g) fresh mozzarella cheese preferably buffalo, sliced
olive oil, for greasing
For serving
¾ cup (175ml) sour cream
2 tbsp fresh parsley, chopped (optional)
3 oz. (75g) leafy greens
Tip - for that extra touch
Squeeze some lemon juice over top to serve and sprinkle a little sea salt 

Instructions

can be seen here

Caprese Omelette

Ingredients
Serves Two

4g carbs per serving

6 eggs
salt and pepper
1 tbsp chopped fresh basil or dried basil
2 tbsp olive oil
3 oz. (75g) cherry tomatoes cut in halves or tomatoes cut in slices
5 oz. (150g) fresh mozzarella cheese, diced or sliced

Instructions

can be seen here

Italian Baked Cod Fillets

Ingredients 

Serves Four
7g carbs per serving
cooking spray
14 1/2 oz. canned Italian style stewed tomatoes
1/4 tsp onion flakes
1/2 tsp powdered garlic
1/4 tsp dried basil
1/2 tsp dried parsley
1/4 tsp ground oregano
1 tbsp. grated Parmesan cheese
1 lb fresh cod fillets

Instructions

can be seen here 

and just for you dear reader - here is an Italian style café

which meal suggestion may you try first?

è così buono 

Buon appetite

This blog brings a variety of recipe ideas 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

Welcome to the month of July !

Goodbye June and Hello July ...

About the Month of July
July is the 7th month of the year and has 31 days.

Season (Northern Hemisphere): Summer

Holidays/Events
Canada Day - 1st July
Independence Day - 4th July
Bastille Day - 14th July
National Ice Cream Month
National Blueberry Month
National Hot Dog Month
National Picnic Month

National Pickle Month 

Symbols of July

Birthstone: Ruby
Flower: Larkspur or Water Lily

Zodiac signs: Cancer and Leo 

History
July was originally the month of Quintilis in the Roman calendar. It was the fifth month of the year until January and February were added in 450 BC. It got its original name from the Latin word for fifth. Later the name was changed to Julius in honour of Julius Caesar who was born on July 12.

July in Other Languages
Chinese (Mandarin) - qiyuè
Danish - juli
French - juillet
Italian - luglio
Latin - quintilis
Spanish - julio

Historical Names
Roman: Quintilis
Saxon: Litha

Germanic: Heu-mond (Hay month) 

Fun Facts about July

It is the second summer month after June. 

There are many countries which have their Independence Day during the month of July. These include the United States, Belarus, Venezuela, Argentina, Belgium, the Bahamas, and the Maldives. The national days for France and Canada occur in July as well. 

July is the warmest month in the Northern Hemisphere on average. It is similar to January in the Southern Hemisphere. 

Sometimes the hot, long days of July are called the "dog days of summer". 

It is sometimes called the Hay month because the grass dries out due to a lack of rain and can be made into hay. 

July's birthstone, the ruby, is often associated with contentment, love, passion, and integrity.

The flowers pictured on this post are larkspur and water lily ...

To celebrate the month of July - National Blueberry Month, here are two recipes you may like to try !

Triple Berry Summer Salad : So Delicious

more details here

Blueberry and Cinnamon Omelette : Low Carb

more details 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