Coq au vin with celeriac mash : A lower carb meal

It's the middle of November, and I don't know about you, but I've found this year has simply flown by! Here in the UK, we have been experiencing cooler weather so perhaps time to turn to a tried and trusted chicken dish. I do find that this recipe is quite often a November favourite!
But do you cook it with skin on or skin off? That is the question! Whatever your preference, I think you'll find that the mix and flavour of the chicken with the vegetables and herbs is just delicious. The accompaniment of celeriac mash, always a low carb winner, just adds nicely to this dish - so have a look at the recipe and perhaps give it a whirl ...

Ingredients

Serves 4
Olive oil spray
100g diced pancetta
8 chicken thighs, (skin removed if preferred)
1 onion, finely chopped
2 carrots, peeled and cut into half-moons
2 sticks celery, trimmed and finely chopped
250g chestnut mushrooms, sliced
2 tbsp flour
1 tbsp thyme leaves
1 sprig rosemary, leaves roughly chopped
1 tbsp sage leaves, roughly chopped
1 bay leaf
300ml red wine
500ml chicken stock
10 shallots, peeled and halved
2 cloves garlic, crushed
800g celeriac, roughly cubed
Parsley, to serve
Method
1. Spritz the olive oil in a large saucepan and cook the pancetta until it releases its natural oils. Remove with a slotted spoon and set aside. Add the chicken thighs and cook for 4-6 minutes until well browned all over. Remove the thighs and set aside.
2. Add the onion, carrots and celery to the pan, season, and cook for another 3-4 minutes until just tender. Add the mushrooms, turn the heat up and cook for 3-4 minutes until golden. Stir in the flour and cook for a minute, stirring until a paste has formed.
3. Stir through the herbs and pancetta, then pour in the wine. Leave it bubbling for 2-3 minutes until the alcohol has evaporated. Add the stock and peeled shallots, then bring to the boil. Place the chicken thighs back in the pan and cook with the lid on for 10 minutes. Take the lid off and continue cooking for 20-25 minutes until the sauce has thickened slightly and the chicken is cooked through, always check chicken is thoroughly cooked.
4. Meanwhile, make the mash. Lightly spritz a saucepan with the oil and cook the garlic for 1-2 minutes until fragrant. Add the celeriac and cook for 1 minute, before pouring over cold water to cover. Bring to the boil and cook for 8-10 minutes until very tender, then mash well with seasoning.
5. To serve, spoon the chicken on to a bed of celeriac mash and sprinkle with parsley.
Taken from an original idea here

Some readers may also like this vegetarian dish served with celeriac mash

Mushroom Bourguignon with Celeriac Mash

see the recipe 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 your meter.

All the best Jan

Mondays Starter For Ten !

As regular readers know, this blog brings a variety of articles, studies, thoughts, recipes and more! It is presented in a magazine style - we hope something for everyone. Our main focus is about the Low Carb Higher (Healthy) Fat lifestyle, LCHF for short, and you can read/find out more about that here

But today for a change I thought why not start the week with some trivia! So here are ten facts to start the week! Did you know any of these facts?

The first movie ever to put out a motion-picture soundtrack was Snow White and the Seven Dwarves.

Staying with movies; Daniel Radcliffe was allergic to his Harry Potter glasses. He had an allergy to nickel, and they were quickly replaced with hypoallergenic specs. Also, did you know that his glasses had no lenses? This was to stop the reflection from anything happening behind the scenes. The glass lens was added in post-production.

If you point your car keys to your head, it increases the remote’s signal range. This works by using your brain to act as a radio transmitter.

Astronaut is a compound word derived from the two Ancient Greek words “Astro” meaning “star” and “naut” meaning “sailor”. So astronaut literally means “star sailor”.

At birth, a baby panda is smaller than a mouse.

Elvis was originally blonde. He started colouring his hair black for an edgier look. Sometimes, he would touch it up himself using shoe polish.

There is an island called “Just Enough Room”, where there’s just enough room for a tree and a house.

Standing around burns calories. On average, a 150-pound person burns 114 calories per hour while standing and doing nothing.

Researches have found that flossing your teeth can help your memory. Flossing prevents gum disease, which prevents stiff blood vessels, which cause memory issues.

A single strand of Spaghetti is called a “Spaghetto”.

talking of spaghetti - have you tried the low carb alternative?

Courgette / Zucchini Spaghetti

Courgetti recipes are a fun and nifty way to make quick and healthy meals for one (or more!).

Eat hot or cold with your favourite grilled vegetables for lunch or dinner. More details here

Please note, not all the recipe suggestions featured within 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

Remembrance 2021 - We Will Remember Them

On Sunday 14 November, the National Service of Remembrance will be held at the Cenotaph on Whitehall, London, UK. Starting at 11am, the service will commemorate the contribution of British and Commonwealth military and civilian servicemen and women involved in the two World Wars and later conflicts.

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

past and present who fight to preserve our freedoms.

IN FLANDERS FIELDS

In Flanders' fields the poppies blow

Between the crosses, row on row,

That mark our place: and in the sky

The larks, still bravely singing, fly

Scarce heard amid the guns below.

We are the dead. Short days ago

We lived, felt dawn, saw sunset glow,

Loved and were loved, and now we lie

In Flanders' fields.

Take up our quarrel with the foe;

To you from failing hands we throw

The torch; be yours to hold it high,

If ye break faith with us who die

We shall not sleep, though poppies grow

In Flanders' Fields.

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

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

Jan and Eddie

Saturday's 'Bash and Smash' Meal : Low In Carbs

Yes, you too can have a smashing time - when you are preparing and cooking this lovely dish. You can 'bash and smash', or if you prefer just 'crush' the broad beans, just before serving with the lovely tasting pork chops.

Ingredients

Serves Two
11g carbs per serving
1 tsp finely chopped rosemary
1 garlic clove, crushed
juice of ½ lemon, plus wedges to serve
2 tbsp olive oil
2 pork chops
1kg broad beans (about 300g podded weight)
a handful of mint leaves

Method
1. Mix the rosemary, garlic, lemon juice and olive oil and season with salt and pepper. Spread over the pork and leave to marinate while you pod the broad beans.
2. Get a griddle pan/grill smoking hot, shake any excess marinade off the pork chops and griddle/grill for 3-5 minutes on each side, brushing with any extra marinade as you go. Meanwhile, bring a pan of salted water to the boil.
3. Rest the pork chops while you cook the beans for 3 minutes in simmering water. (Use fresh beans if possible, frozen if not - follow cooking instructions on packet). Drain and crush with a potato masher. Stir in a handful of roughly torn mint; season. Serve the smashed beans with the pork chops, a lemon wedge and an extra drizzle of oil.
Recipe idea from James Ramsden

Some Broad Bean Facts
A member of the legume family, broad beans are pretty hardy and adaptable - they grow in most soils and climates. They're a great source of protein and carbohydrates, as well as vitamins A, B1 and B2. In the US, they're known as fava beans.
Choose the best
Buy broad beans as fresh as possible; pods should be firm and crisp. Avoid any that feel soft, with pockets of air inside.
Prepare it
Broad beans should be podded, unless they are very young and tender. Put the beans in a pan, cover with boiling water, return to the boil and cook for 3-5 minutes. Then drain, empty into cold water, slit each pod along its seam and run your thumb along the furry inside to push the beans out.
To double pod - or remove the thin skin that covers each individual bean - use your nail to slit the skin, then pop out the bright green bean.
Alternatives
Try French bean, flat bean, fava bean.
More about broad beans here

Some other recipes you may like

Baked Ratatouille with Butter Bean Mash - see here

Sausages with tomato, leek and butter bean mash - see here

Will you be trying one of these recipes soon?

~wishing you happy November days~

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

Eating Dairy Products May Protect Aging Bones

To protect your bone health as you age, and reduce your risk of fractures, should you try eating more dairy products?

Yes, that’s a logical conclusion of a fascinating new randomized controlled trial in Australia, notes Dr. Bret Scher, Medical Director of Diet Doctor.

“I really love this study. It was so well done,” explains Dr. Scher in his DD News video.

The study followed more than 7,000 elderly patients living in 60 residential care homes and found that those whose diets were supplemented with more yogurt, cheese, and milk had significantly lower risks of falls and fractures than those whose diets were the usual care-home menu.

British Medical Journal: Effect of dietary sources of calcium and protein on hip fractures and falls in older adults in residential care: cluster randomised controlled trial

“It makes such a really good control trial, in that you know what they’re eating because you’re providing them with their food,” explains Dr. Scher. “It turns out, they didn’t need much time to show some impressive benefits.”

In fact, within three months, the elderly residents randomized to the higher dairy intake were showing a reduced incidence of falls. By five months, they had a reduced incidence of fractures.

“That’s just five months of eating extra milk, cheese and yogurt,” said Dr. Scher.

It was likely the extra protein, as well as the extra calcium and other integral nutrients found in the whole food dairy products that contributed to the benefit, Dr. Scher notes.

“Why is this better than calcium supplements? Well, to me it makes total sense because it’s real food,” said Dr. Scher.

If you want to improve your bone health, check out Diet Doctor’s guide on bone health, find it here

Words above and related video can be seen on Diet Doctor site here 

If you cannot tolerate dairy you may like to read these posts

Non-Dairy Substitutes for Milk - see here

Non-Dairy Sources of Calcium Rich Foods - see here

You will find a variety of articles, studies and recipe ideas are in this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these 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

Honey Roast Chicken, takes a weekend roast dinner to the next level

I know it's not the weekend yet, but I am thinking ahead a little! If you may be meeting up with family or friends you might want to consider this delicious honey roast chicken recipe with its tasty seasoning, tender onions and sweet honey, it takes a classic weekend roast dinner to the next level. It is a recipe I've featured before, but as it's so delicious I thought it worth repeating 😊

Ingredients

Serves 4 - 6
2 large onions
1 large whole chicken (approx. 1.9kg)
60g unsalted butter
2 unwaxed lemons, halved, juiced
4 dried bay leaves
2 ½ tbsp clear honey

Method
1. Preheat the oven to gas 6, 200°C, fan 180°C.
2. Slice the onions and place in a roasting tray.
3. Pat the chicken dry with kitchen paper and rub all over with the butter and season inside and out with salt and pepper. Place on top of the onions and squeeze over the juice from the lemons. Put the lemon halves in the cavity of the chicken, along with the bay leaves.
4. Drizzle the chicken with the honey and roast for 1 hr 10 mins, or until the chicken is cooked through and the juices from the thickest part of the thigh run clear. If browning too quickly, cover with foil.
5. Once cooked, carve and serve with vegetables of your choice.

Note
You can store the cooked, cooled chicken in the juices from the roasting tin to keep moist. Keeps chilled for up to 3 days.
Nutrition Per Serving
Fat 26g Carbohydrate 4.5g Protein 28.6g Fibre 0.1g
From original recipe idea here

I hope you may enjoy this recipe suggestion soon, Chicken's 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.
Read more about Chicken here

You will find a variety of recipe ideas 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

Breastfeeding Linked To Lower Risk Of Type 1 Diabetes

Today I share some interesting research. 'Both breastfeeding and waiting until a child is 6 months old to introduce gluten may reduce the risk of type 1 diabetes.'

"Breastfeeding linked to lower risk of type 1 diabetes
Research on the role of diet in the development of type 1 diabetes is generally of low evidence, but there are some high-quality studies indicating that longer breastfeeding and later introduction to gluten may reduce the risk of disease. That is according to a systematic review and meta-analysis of available research on foods that may be linked to the risk of developing the type 1 diabetes in childhood. The study by researchers at Karolinska Institutet is published in the journal EBioMedicine.

photo credit CCO Public Domain

Increasing numbers of children are developing the autoimmune disease type 1 diabetes. In Sweden, 40 children per 100,000 are diagnosed every year, which is the second highest incidence in the world. This negative trend seems to depend on a combination of genetic and environmental factors, but the question of possible prevention remains unanswered.

Research on the role of diet in the development of type 1 diabetes has not produced any unequivocal results so far. Now, researchers at Karolinska Institutet in Sweden have reviewed and analysed the available research on the links between the diets of mother and child, during infancy and childhood, and the risk of developing type 1 diabetes.

"Our meta-analysis indicates that breastfeeding and later introduction to gluten may have a protective effect against type 1 diabetes," says the study's first author Anna-Maria Lampousi, doctoral student at the Institute of Environmental Medicine, Karolinska Institutet. "At the same time, it is important to note that both genetic and various environmental factors likely affect risk of type 1 diabetes, and that on an individual level, the risk of being affected is still low regardless of whether you receive infant formula or gluten during the first months of life."

Analysed 26 dietary factors
The researchers screened 5,935 articles published in medical journals up to October 2020. Of the total number of studies, 96 could be included in the meta-analysis as they contained results on diet and risk of type 1 diabetes in children and were of sufficient quality.

All in all, 26 dietary factors were evaluated, such as breastfeeding, age of introduction to different foods, in utero nutrient exposure and childhood diet.

The studies with the strongest evidence indicated that longer breastfeeding and later introduction to gluten were associated with a lower risk of type 1 diabetes. For babies nursed for at least six to 12 months, the risk of developing type 1 diabetes was 61 percent lower than in other babies. Babies who had been introduced to gluten at three to six months of age were 64 percent less likely to develop type 1 diabetes than those who were introduced to gluten earlier.

The researchers did not study which mechanisms may explain the associations. However, previous research has shown positive effects of breastfeeding in general, for example on the development of the child's immune system and gut biome, while experimental studies have shown that gluten may harm insulin-producing beta cells.

Cow's milk and fruit
The review also found evidence of moderate quality for an association with lower risk of type 1 diabetes in children who were breast fed exclusively for at least two months and had a later introduction to cow's milk (after two to three months of age) and fruit (four to six months of age instead of earlier).

There was also an association with increased risk of type 1 diabetes and consumption of at least two to three portions of cow-milk based products per day during childhood, but this finding had low certainty of evidence and should be interpreted with caution, according to the researchers. The studies also pointed to a protective effect of vitamin D supplementation during infancy. The diet of the mother during pregnancy was not associated with type 1 diabetes in her baby.

"With this meta-analysis, we have tried to decipher which dietary factors with strong or moderate evidence may be linked to risk of type 1 diabetes," says Sofia Carlsson, senior lecturer at the Institute of Environmental Medicine, Karolinska Institutet, and the study's senior author. "Our analysis suggests that there are reasons to look closer at the protective effects of breastfeeding on type 1 diabetes as well as the importance of later introduction to gluten, cow's milk and fruit during infancy. At the same time, the evidence for most dietary factors was generally low and we need more high-quality research to be able to draw any definitive conclusions."

Above words from here

h/t Marks Daily Apple here

This blog brings a variety of articles, studies, news and recipe ideas. 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

Cauliflower Rice Risotto with Mushroom and Bacon : Low Carb

"The rich flavours of salty bacon and earthy mushrooms dominate this low-carb risotto dish, turning riced cauliflower into a super-flavourful side. Cauliflower risotto is fantastic served with a main course of roasted chicken, salmon, or thick, juicy pork chops.

The recipe below is great without any additional ingredients, but if you’re really craving comfort food then fatten the risotto up a bit. Generous amounts of grated Parmigiano-Reggiano cheese or butter (or both) will do the trick. A garnish of fresh herbs like basil, parsley and chives add colour and flavour.

Like traditional risotto, this dish shouldn’t be overcooked. Stop when the cauliflower is al dente. Otherwise, you’ll end up with a bowl of mush. Still flavourful, but lacking the crisp-tender texture that makes cauliflower risotto really good.

Ingredients
2 lbs. Frozen cauliflower rice
4 slices bacon
3 tbsp. butter or avocado oil
1/2 cup chopped onion
3 stalks chopped celery
2 cloves minced garlic
8 oz. thinly sliced mushrooms
1/2 cup broth
fresh thyme
salt and pepper

Method

1. Preheat your oven to 375 degrees Fahrenheit. Lay the cauliflower rice out on a large baking sheet and place it in the oven for about 30 minutes, or until the rice is defrosted and has browned slightly.
2. Cut your bacon slices in half and place them in a skillet on the stovetop over medium heat and brown until they are crispy. Add the onion and celery to the pan and sauté for about 5 minutes, or until they’re soft. Add the garlic and stir until fragrant.

3. Add a tablespoon of butter to the pan. Once the butter is melted, add the mushrooms. Sauté until soft.
4. Add the remaining butter to the pan. Once it is melted, add the cauliflower rice and broth. Stir until the broth evaporates and the butter coats the rice. Add fresh thyme leaves and season with salt and pepper.
Notes/Tips
i) If you’d like, you can make your own cauliflower rice by putting cauliflower florets into a food processor and pulsing them until crumbles form. It is still recommended to roast them after this as it will help them be more tender and reduce the stovetop cooking time.
ii) Use your favourite herbs here – rosemary, sage, parsley… any of them will work well.

Nutrition

Serving Size: 1/6 of recipe
Fat: 10.6 g Carbs: 5.4g Fibre: 4.4 g Protein: 7 g"

Need help with weight/measurement conversion

see here
Original recipe

with step-by-step guide is here

Related Post

Eight Health Benefits of Cauliflower - read it here

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

What Does It Mean To Have A Strong Immune System?

What Does it Mean to Have a Strong Immune System?

We’ve been hearing on the news a lot about people with “compromised immune systems” being at greater risk of contracting unwelcomed viruses. What does “compromised” actually mean except that you’re more susceptible to getting sick?

The immune system is defined as a complex network of cells, tissues, organs and the substances they make that help the body fight infections and other diseases; it includes white blood cells and organs and tissues of the lymph system, such as the thymus, spleen, tonsils, lymph nodes, lymph vessels and bone marrow.

In this article, we’ll explore what it means to have a strong immune system, how it evolves throughout life, and how to boost your immune system to promote overall health.

What is a Strong Immune System?

A strong immune system has both powerful adaptive and innate immunity; both work together to protect the self from foreign invaders. Living a healthy lifestyle boosts the immune system in many ways that we’ll explore later on in this article.

Typically people between the ages of 10 and 50 will have stronger immune systems when compared with infants and the elderly. Other factors that contribute to having a strong immune system include lower stress and getting a good night’s sleep.

In one study that tracked elderly people in Taiwan, 639 blood samples were taken to measure the levels of self-reactive antibodies, which are antibodies that are capable of fighting your own tissues. Interestingly, the researchers discovered that people with these antibodies seemed to live longer and had a 33% lower chance of dying that year. The downside is that these antibodies are the same ones implicated in autoimmune diseases, such as lupus and rheumatoid arthritis. In either case, however, it validates how important our immune response is to our overall health.

In summary, people who suffer from autoimmune disease are said to have powerful immune systems, which, in one respect appears to provide greater protection from parasites, but may make people more susceptible to other diseases.

7 Stages of Life (Changing Immunity)
The immune system changes over our lifetimes. The seven stages of a man’s life derived from Shakespeare’s As You Like It, paint an interesting picture of life. Each “act” offers different levels of immunity from disease.

"And one man in his time plays many parts, his acts being seven stages." -William Shakespeare

Here are the seven stages of man, as explained by Shakespeare, and how the immune system develops over time:
Helpless infant (weak immune system)
The whining schoolboy (developing immune system)
The emotional lover (strong immune system)
The devoted soldier (strong immune system)
The wise judge (good immune system)
The old man still in control of his faculties (weak immune system)
Extremely aged (weak immune system)

In some aspects, the immune system of the elderly resembles that of the new-born due to reduced antimicrobial activity by neutrophils and macrophages, and somewhat compromised adaptive lymphocyte responses. Therefore, both the very young and old immune systems are similarly compromised in coping with a typical viral infection. Also, the evolution of the immune system appears to protect the young adult by providing optimal immune responses during procreative years.

What if Your Immune System is Too Strong?
There are some conditions where an immune system can get too strong. For example, allergies, asthma or eczema can occur if an immune system is too strong. Autoimmune disease is also thought to happen due to an overactive immune system.

Healthy lifestyle habits cannot make your immune system too strong. Normally immune systems that fight themselves are due to genetic factors in the innate immune system.

Weak Immune System Testing
An immune system might be considered “weak” due to a person’s age or if someone is health-compromised from a medical issue or if taking medication that lowers the immune response. Also, in situations that can be controlled, poor lifestyle choices, like drinking too much alcohol can result in a weakened immune system.

A blood test can determine how well an immune system is functioning by looking at levels of immunoglobulins, for example, which are proteins that fight infection. The test will also compare your levels of white blood cells and red blood cells to detect any possible weakness in your immune system.

3 Ways to Strengthen Your Immune System
1. Exercise
We all know that exercise is good for us. Increased overall fitness can boost the immune system, in turn, fighting off colds and infections. In a year-long study, published in the American Journal of Medicine, researchers found that walking for half an hour a day can cut your chances of getting a cold in half.

Exercising increases white blood cell count, specifically T-cells that are essential immune-boosting cells. It’s important to note that exercising is a preventative measure. It can be too taxing on your body to exercise when you have an infection. Another study showed that one hour of brisk walking a week can protect you from disability.

2. Immune System Boosting Foods

The foods that we eat impact our health immensely. To boost your immune system, try incorporating some of these ten immune system boosting foods:
Blueberries
Bell Pepper
Dark Chocolate
Turmeric
Oily fish
Broccoli (especially broccoli sprouts)
Sweet Potato
Spinach
Ginger
Garlic

3. Nutrients to Boost the Immune System
Vitamin A – is used throughout the body and promotes a healthy immune system. Sources of vitamin A include sweet potatoes, dark green leafy vegetables, carrots, algae, and cod liver oil.
Vitamin C – can help support cellular functions needed by the immune system, especially waste removal from the body. Sources of vitamin C include oranges, orange juice, broccoli, tomatoes, kiwi fruit, and red bell peppers.
Vitamin D – powers up your cells and gives them the ability to fight disease. Vitamin D should come from sunlight and fortified foods, but supplements are advised during the winter months. 
Zinc – plays a central role in the immune system, including protection against pathogens. Zinc is also an antioxidant that can help balance cells. Sources of zinc include seafood, chickpeas, pumpkin and sunflower seeds.
Probiotics -- Two strains called Lactobacillus delbrueckii LE and Lactobacillus rhamnosus LB3 work synergistically in combination to support otolaryngeal health and overall immunity. Clinical testing was performed in the Hospital of Institute of Otolaryngology Academy of Medical Sciences, Kiev, 2002-2006, for State Program “New Probiotics for Otolaryngology”. Strains of L. delbrueckii LE and L. rhamnosus LB3, as well as combination blends, were found to demonstrate high levels of antagonistic activity towards the microbes most frequently found in chronic and recurrent ENT infections.

The Bottom Line
Your immune system develops over time and adapts to your environment. There are many lifestyle choices that can be made that help to boost your immune system, such as eating a diet rich in whole foods and getting enough exercise. In addition, a number of nutrients are especially good at promoting a healthy immune system, such as zinc, vitamin D, vitamin A, vitamin C and target-specific probiotics."
Words above, and more, plus all relevant research links can be seen on original article here

Please note, the above is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, medication, you should contact your local health care provider.

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

Do Carrots Help You See In The Dark?

Have you ever wondered; Do carrots help you see in the dark? Well ... simply put, yes and no. Carrots contain Vitamin A, otherwise known as Retinol (and some readers may already be drawing the link between “retinol” and “retina”).

What is Retinol?
Retinol is what your body requires in order to synthesize Rhodopsin. This is the pigment in your eyes which operates in low-light situations and thus allows you to see better in the dark.

If you have a Vitamin A or Retinol deficiency, you will develop nyctalopia or night blindness. Eating a lot of carrots could be a great way to straighten this out, but only to the point of a normal healthy person. Likewise, eating carrots for a normal healthy person would only cause such an infinitesimal gain in night vision.

Where exactly did this “fact” come from?
Is it a rumour made to get kids to eat their vegetables? Or is it a piece of heartfelt public health information?

Well, no. Like many other rumours it was government propaganda. Well, a step up from that actually, as it was wartime government propaganda.

During the early stages of World War II, The Battle of Britain was taking place over the United Kingdom and the Luftwaffe was bombing British cities.

Each night with the cover of darkness came the hum of bomber engines as they crossed the channel, determined to bomb the British into submission.

However, an invention known as Radar was helping the Brits detect the incoming Luftwaffe and scramble their RAF fighters in time for effective intercepts.

Not wanting the Germans to know this, the Air Ministry made a lot of press releases announcing their pilots were eating lots of carrots to help them have exceptional night vision. It was so successful that not only did they fool the German High Command, but they also managed to fool the British people and that’s where the old wives tale comes from.
Above words and picture taken from here

Talking about carrots, as one of the most well-known root vegetables, carrots top the charts as one of the most nutritious. They’re brimming with vitamins A and K, as well as the important antioxidant beta-carotene. What’s more, eating carotenoids may protect against age-related macular degeneration (AMD), the leading cause of vision loss. Carrots make a great snack when eaten raw or dipped in hummus, but they can also be cooked and used in stir-fries, stews or side dishes.

Have you tried Red Roasted Carrots

see details here

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

Saturday Night Supper - Sausage and Bean Casserole

Only a few days ago it was Monday 1st November, and now here we are it's Saturday the 6th November and I'm thinking about a warming Saturday Night Supper. I think we will probably eat it just before Strictly Come Dancing (which I think is known as Dancing with the Stars in some countries). I enjoy watching it, but it's not Eddie's favourite programme.

Anyway, lets think about the food, 😊 this is a comforting and hearty one-pot sausage stew with chorizo, smoked paprika and plenty of vegetables.

Ingredients

Serves 4 - 6 (adjust as necessary)
2 tbsp. olive oil
1 onion, finely chopped
2 medium sticks celery, finely chopped
1 yellow pepper, chopped
1 red pepper, chopped
3 fat garlic cloves, chopped
6 cooking chorizo sausages (about 400g)
6 pork sausages (about 400g)
1½ tsp sweet smoked paprika
½ tsp ground cumin
1 tbsp. dried thyme
125ml white wine
2 x 400g tins cherry tomatoes or chopped tomatoes
2 sprigs fresh thyme
1 chicken stock cube
1 x 400g tin aduki beans, drained and rinsed
1 bunch chives (optional)

Method
1. Heat the olive oil in a large heavy-based pan. Add the onion and cook gently for 5 minutes. Add the celery and peppers and cook for a further 5 minutes.
2. Add the sausages and fry the sausages for 5 minutes, then stir in the garlic, spices and dried thyme and continue cooking for 1 – 2 minutes or until the aromas are released.
3. Pour in the wine and use a wooden spoon to remove any residue stuck to the pan. Add the tinned tomatoes, and fresh thyme and bring to a simmer. Crumble in the stock cube and stir in.
4. Cook for 40 minutes. Stir in the beans and cook for a further five minutes. Remove the thyme sprigs, season with black pepper and serve.

Nutritional Details Per Serving
Fat 33.8g Protein 24.5g Carbs 25.9g
From an original idea here

Recipe Notes
This recipe can be adapted to a vegetarian meal by using vegetarian sausages and vegetarian bacon in place of the chorizo.
If you are allergic to wine (or do not drink it) it can be omitted from the recipe.

Did you know - the aduki bean is a tiny, reddish-brown bean with a cream coloured seam and sweet, nutty flavour. Aduki beans are regarded as the king of beans in Japan and are prized for their health-giving properties: reputedly benefitting the liver and the kidneys.

and, our Autumn Leaves are still falling 

Please note, you will find a variety of recipes 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

Afternoon Tea, with a slice of low carb Almond and Olive Oil Cake

When it's time for afternoon tea (or coffee), this low carb almond and olive oil cake is pretty to look at and will be a hit on any tea tray. You may not be too sure about baking with olive oil, but don't be concerned... you will find it adds a wonderful depth of flavour. I'm sure you will not be disappointed.

Ingredients

3 large eggs
3/4 cup extra virgin olive oil
80 g xylitol
juice and grated zest of 1 lemon
grated zest of 1 orange
2 tsp baking powder
200 g almond flour
50 g slivered almonds
xylitol icing mix, for dusting
Method
1. Preheat the oven to 170ºC. Grease and line the base of a deep springform cake tin, 20cm in diameter.
2. Place the eggs, olive oil, xylitol, juice and zest in a bowl and whisk until light and foamy, about 3–4 minutes.
3. Sift in the baking powder and almond flour and stir to combine. Pour the mixture into the prepared cake tin and scatter the slivered almonds over the top.
4. Bake for 50–60 minutes, or until firm. Cool in the tin for 5 minutes, before turning out onto a rack and allowing to cool completely.
5. To serve: Serve sliced, dusted with xylitol icing mix

Need help with weight/measurement conversion, see here
From an original recipe idea here

Related Recipe Suggestion
Italian Lemon Cake, it's low carb, find it here

If you'd like more guidance about low carb flours (which the recipe above uses) then Libby, at 'Ditch The Carbs' site has a very good article called, 'The Ultimate Guide To Low Carb Flours', find it here

You will find a variety of recipe ideas 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

Look out, there are pigs about !

If you are fortunate to visit the New Forest, in Southern England, UK during the Autumn months, it’s not an uncommon sight to see pigs roaming the forest floor. The reason for this is one of pannage!

Pannage is the practice of releasing domestic pigs into a forest (also known as ‘Common of mast’), and goes all the way back to the time of William the Conqueror, who founded The New Forest in 1079.

The pigs are released onto the forest to eat fallen acorns, beechmast, chestnuts and other nuts; green acorns in particular are poisonous to the New Forest ponies and cattle which roam the forest the majority of the year.

Up to 600 pigs and piglets will work their way through the forest eating the acorns and nuts from the forest floor. It is the only time of year that the pigs are allowed to ‘roam’ the open forest, the rest of the time they are kept in their smallholdings by the commoners. In the 19th century the number of pigs released for pannage was as high as 6,000.

Pannage is no longer carried out in many areas of the country but can still be observed every year in the New Forest National Park. Pannage lasts for a minimum of 60 days and is vital because acorns are poisonous in large quantities to cattle and ponies and can lead to cholic. Pigs however are believed to spit out the toxic skins and enjoy eating the acorns.

You can usually find the pigs roaming the forest floors from around the third week in September, or whenever the acorns begin to drop from the beautiful oak and beech trees. The exact Pannage dates are decided by the New Forest Verderers and the Forestry Commission based on seasonal variations. During times of exceptional acorn falls, the pannage season is usually extended by the Verderers.

In 2021, Pannage season in the New Forest will run from 13 September to 14 November.

New Forest pigs must also be fitted with a ring through their nose which still enables them to forage through leaf litter and surface vegetation but stops them from rooting into the ground with their snouts causing damage to the Forest. Some of the different breeds of pig that you can find out on the New Forest include: Tamworth, Gloucestershire Old Spot, the British Saddleback and the Wessex Saddleback. There isn’t a specific breed of New Forest pig.

During the pannage season also keep a look out for the local artisan bakeries, farm shops and shops that sell piggy-shaped biscuits to celebrate this most ancient of New Forest practices.

Occasionally, you may find pigs on the forest outside of pannage season. Special dispensation is given to breeding sows (female pigs) that they are allowed onto the forest so long as they aren’t causing a nuisance. However, they have to be returned to their holding overnight.

The New Forest National Park is a wonderful place to visit and you can help it stay that way by being a Forest friendly visitor. For their safety and your own please leave the animals alone - although owned and cared for by local people called commoners, they are unpredictable and best treated as wild. Please keep your distance, don’t feed or pet them; there is plenty of natural food and it’s best that they don’t come to rely on human attention. Animals here may look friendly but they can bite.

Above words taken from here

have you tried

Cream Roasted Swede (Rutabaga) Soup

so tasty after a walk, 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, 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

B Vitamins - Good Food Sources

Foods High in B Vitamins

Marsha McCulloch MS RD writes

"There are eight B vitamins — collectively called B complex vitamins. They are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). Though each of these vitamins has unique functions, they generally help your body produce energy and make important molecules in your cells. Aside from B12, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food. Many foods provide B vitamins, but to be considered high in a vitamin, a food must contain at least 20% of the Reference Daily Intake (RDI) per serving. Alternatively, a food that contains 10–19% of the RDI is considered a good source.

Here are 15 healthy foods high in one or more B vitamins
1. Salmon, is high in riboflavin, niacin, B6 and B12, as well as a good source of thiamine and pantothenic acid. Additionally, it’s low in mercury and high in omega-3 fats and protein.

2. Leafy greens, especially spinach, collards, turnip greens and romaine lettuce, are among the best vegetable sources of folate. Enjoy them raw or steam them briefly to retain the most folate.

3. Organ meats — particularly liver — are high in most B vitamins. To make liver more palatable, grind it with common cuts of meat or use it in highly seasoned food.

4. Eggs, are a top source of biotin, second only to liver. They supply 1/3 of the RDI for biotin per one whole, cooked egg.

5. Milk, and other dairy products pack about a third of your daily riboflavin requirement in just 1 cup (240 ml). Milk is also a good source of well-absorbed B12.

6. Beef, boasts high amounts of B3, B6 and B12. A 3.5-ounce (100-gram) serving supplies about a third of the RDI for each of these vitamins, in addition to smaller amounts of other B vitamins.

7. Oysters, clams and mussels, each supply at least four times the RDI for vitamin B12 per serving. They’re also high in riboflavin and provide smaller amounts of thiamine, niacin and folate.

8. Legumes, such as pinto beans, black beans and lentils are high in folate, a B vitamin important for reducing the risk of certain birth defects.

9. Chicken and turkey, especially the white meat portions, are high in B3 and B6. Poultry also supplies smaller amounts of riboflavin, pantothenic acid and cobalamin. Most of the nutrients are in the meat, not the skin.

10. Yogurt, is naturally high in B2 and B12, but non-dairy yogurt alternatives aren’t good sources of these vitamins unless they’re fortified. Limit your intake of sugar-sweetened yogurt.

11. Nutritional yeast and brewer’s yeast, pack a high amount of B vitamins — but a significant portion of the vitamins in nutritional yeast, including B12, are added. These products can be used to add flavour or nutrients to other foods.

12. Pork, is especially high in thiamine, riboflavin, niacin and B6. Pork loin cuts are much leaner and lower in calories than shoulder cuts, spareribs and bacon.

13. Breakfast cereals, often have added thiamine, riboflavin, niacin, folic acid, B6 and B12. Some contain up to 100% of the RDI for these vitamins. Still, it’s important to choose cereals made with whole grains and minimal sugar. *

14. Trout, is high in thiamine, riboflavin, niacin, pantothenic acid and vitamin B12. It also contains ample protein and omega-3 fats.

15. Sunflower seeds, and their butter are among the highest plant sources of pantothenic acid, a B vitamin found only in small amounts in most foods.

The Bottom Line
Consuming adequate amounts of the eight B complex vitamins puts you on the path to a healthy diet. Some top sources of B vitamins include meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy greens, seeds and fortified foods, such as breakfast cereal and nutritional yeast. If you restrict your intake from some food groups due to allergies or diet, your chances of B vitamin deficiencies may increase."
The above is only a snippet of Marsha's article.
You can read it in full, with related links, here

Low Carb Breakfast Cereals*
For so many of us the 'go to' breakfast does seem to be cereal. But the highly coloured packaged varieties you see on supermarket shelves do contain a high amount of carbs and sugar, so you may wish to consider a lower carb version. Here are three for you to have a look at, see what you think here

Dear reader, you will find a variety of articles and recipes 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 Seedy Bread is Low in Carbs

This Seedy Bread recipe is from Julia McPhee, she says it's just really seedy, easy and nutritious, and with all the lovely seeds, I think she's right!

Don't forget to have your butter handy when you eat a nice slice!

Ingredients

¾ cup Sunflower seeds
¾ cup Pumpkin seeds
¼ cup linseed/flaxseed (whole)
2 tbsp Chia seeds
¼ cup LSA (ground linseed/sunflower/almond)
¼ cup Psyllium husk
2 tbsp Olive oil
¼ cup water
4 eggs
salt/pepper
Nutrition Information
Serves: 10
Serving size: 1
Calories: 191
Fat: 16.1g
Saturated fat: 2.5g
Carbohydrates: 1.0g
Protein: 8.5g
Recipe Instructions

can be seen here

You may also be interested in these other low carb bread recipes, see here
Need help with Cooking Measurement Equivalents, see here

Related Post

Ten of the Best Seeds to Eat and Why They Are Healthy - see here

You will find a variety of recipe ideas 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

November Is Here : Welcome Number Eleven

 

As we welcome November, we say hello to the eleventh month of the year and the last one to have thirty days. There are many facts about this month and I am only sharing a few. There are many others, so please, do feel free to share them in the comments below.

And the dead leaves lie huddled and still,

No longer blown hither and thither;

The last lone aster is gone;

The flowers of the witch-hazel wither …

–Robert Frost (1874-1963)

In Anglo-Saxon times, November was known as Blotmonaþ (blood month or sacrifice month).

Always starting on the same day of the week as March, and always ending on the same day of the week as August.

November is the only month never mentioned in any of Shakespeare’s works.

While November is likely to be blustery and full of falling leaves in the Northern Hemisphere, countries in the Southern Hemisphere are just getting into spring! That’s why things look much different in Australia this time of year – it’s due to how the Earth tilts towards the Sun.

November’s traditional birthstone is the topaz, usually a yellow to amber colour. The ancient Greeks believed that topaz could make a wearer invisible. A symbol of honour and strength, topaz was also believed to bring longevity and wisdom.

November’s birth flower is the chrysanthemum. Generally, chrysanthemums represent cheerfulness.

Scorpio and Sagittarius are the astrological signs for November. Birthdays from November 1st through the 21st fall under the Scorpio sign. November 22nd through November 30th birthdays fall under the sign of Sagittarius

A rather hairy spectacle occurs in various parts of the world including Australia, the US, and England every year in November. It’s called Movember, and the idea is to raise money for charity by growing a moustache. Participants must shave on the first morning of November and grow their moustache throughout the month, with the ensuing amusement as an incentive for others to donate to a good cause.

November is also host to Guy Fawkes’ Night, or Bonfire Night, in the UK. This day celebrates the capture and execution of Guy Fawkes, an attempted terrorist who tried blowing up the Houses of Parliament centuries ago. This event is celebrated by fireworks and food, and you may like to try this recipe.

Lentil and Vegetable Minestrone Stew / Casserole

a warming dish, its nutritional details per serving

Fat 5g Carbs 19g Fibre 6g Protein 6g

see recipe here

November is also the month where the world commemorates the end of World War One. Ceremonies take place across the globe on November 11th – in the UK, there are normally processions (Covid restrictions permitting) and poppy-laying ceremonies, with a nationwide silence taking place at 11am to commemorate those who gave their lives in action during the two World Wars and later conflicts.

Above taken from here and  here and here

During November it is also World Diabetes Day, this happens on the 14th November every year all around the world. This year marks 100 years since the discovery of a treatment that has saved millions of lives around the world – insulin.

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