It's Sunday, we've gone from red to yellow, time for low carb cake!

Many thanks to all who read and commented on my previous post about Storm Eunice. Thankfully we are okay but there are many in the UK who have not been as fortunate.

Waves crash against the sea wall and Porthcawl Lighthouse in Porthcawl, Bridgend, Wales

(pa media image)

Storm Eunice tore through the UK on Friday, toppling trees and destroying roofs - including London's O2 arena. The Isle of Wight recorded wind gusts of 122mph. Energy companies are working to restore power to thousands of homes, after one of the worst storms to hit the UK in decades killed three people.

However, efforts to restore power and travel could be hit by a new yellow weather warning as forecasters predict winds of up to 70mph on Sunday and Monday.

So I think we shall just enjoy a quiet Sunday and Monday at home, catching up, where possible with family and friends via the telephone and internet (in some areas the storm and strong winds have cut power).

I may even make a cake! This low carb / keto blueberry coconut cake can be made in a cake pan, cast iron skillet-pan or as muffins, (which makes it easy to customize). It’s grain-free, nut-free, sugar-free, and did I mention low carb / keto! What’s more, it's light, airy, and moist. The blueberries and coconut flour pair perfectly in this recipe suggestion. Please see more details here

Blueberry Coconut Cake

~ Wherever you are stay safe and well, my good wishes to all our readers. ~

You will find a variety of articles and recipe ideas 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

Meanwhile here in the UK everyone's been talking about Eunice !

Here in the UK it seems everyone's been talking about Eunice! What about Eunice you may be asking? Are you meaning Eunice, (pronounced as YOO-nis), usually a girls name, which originates in Greek language and means "victory of goodness". In English-speaking countries, Eunice has been used since the Protestant Reformation. In Greek mythology, she was one of the sea nymphs, Nereids. She is also mentioned in the New Testament as mother of Saint Timothy. 

No we haven't been talking about the name but about a storm named Eunice and it really has filled our UK news with the havoc, damage and most sadly deaths it has caused. 

Eunice is very much in the news! Red alert weather conditions have been issued for many areas, train/travel services cancelled, schools closed, stay indoors warnings given. Much to their delight, and due to early closure of schools for safety reasons our grandchildren had an extra day off school, although some schools in the UK are already on half term holiday.

image from google

Yes, Storm Eunice, the sixth named storm of the season arrived across many areas of the UK. We recently had Storm Dudley which brought gusts of up to 90mph to northern England and southern Scotland and now Storm Eunice is bringing strong winds and the possibility of snow.

Why is it called Storm Eunice?

Have you ever wondered why storms get their names and why we've had Storm Arwen, Barra, Corrie, Malik, Dudley and now Eunice?

The Met Office names storms in association with Ireland’s Met Eireann and the Netherland’s KNMI meteorology service.

Eunice was a name selected as part of the Met Office's Name Our Storms collaboration.

For 2021/22, the UK public sent in 10,000 storm names to the Met Office - using anything from pet names to favourite books as inspiration.

The storm names for the 2021/22 season have all been selected by the Met Office and partners Met Éireann and KNMI - reflecting some of the more popular choices.

The next storm to directly impact Ireland, the Netherlands or the UK will be called Storm Franklin, according to 2022's list of storm names.

For example, Arwen is a name that is thought to be of Welsh origin and popularised by Tolkein’s Lord of the Rings books.

The names chosen reflect the diversity of the UK, Ireland and the Netherlands.

The 2021/22 storm season runs from September 2021 through to the end of August 2022.
Above words and more from here

Eddie and I took heed of the weather warnings and shopped a little earlier this week ... we have a good supply of delicious low carb food in the kitchen 😊

I must admit when the weather turns inclement I think of warm comforting soups and casseroles.

Quick Minestrone Soup

more details here

Winter Green Beef Casserole

more details here

What's the weather like where you live and what's on your menu plans?

Do please share in the comments.

Wherever you are stay safe and well, my good wishes to all our readers.

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

All the best Jan

Chicken Escabeche : Full of flavour

It's midweek already, and for dinner tonight I'm thinking Chicken ... well why not! However the dish I'm thinking about is Chicken Escabeche. What is Escabeche I hear you ask?

Escabeche is an internationally popular dish consisting of fried or poached meat or fish and various vegetables, served together in a flavourful vinegar sauce filled with herbs, spices, and onions.

So why not try this version which uses chicken thighs, it's a full-of-flavour recipe made with sherry vinegar, capers and sultanas. Depending on your preference it can be served with a hearty dollop of creamy mash (potato or lower carb swede) or seasonal vegetables. We like vegetables 😋

Ingredients

Serves Four (adjust to suit)
3 tbsp olive oil
8 pieces chicken thighs and/or legs
1 onion, finely chopped
1 celery stick, finely chopped
2 garlic cloves, crushed
1½ tsp coriander seeds
½ tsp sweet paprika
80ml sherry vinegar
350ml chicken stock
50g golden sultanas
1 tbsp capers
5g fresh parsley, roughly chopped
5g fresh mint, roughly chopped
30g toasted almonds, roughly chopped

Method

1. Preheat the oven to gas 6, 200˚C, fan 180˚C. Heat the oil in a large saucepan and fry the chicken to brown the skin. Cook each side for about 2 mins until golden brown and crispy. Remove from the pan and set aside.
2. In the same pan, fry the onion, celery and garlic for 5 mins until just softened and translucent and the garlic is fragrant but not browned. Add the coriander seeds and paprika and fry for another 2 mins.
3. Stir in the sherry vinegar and stock, bring to a gentle simmer, then stir in the sultanas and capers.
4. Transfer to a casserole dish, then add in the chicken pieces, skin side up to roast in the oven, uncovered, for 15-20 mins until simmering and the chicken is cooked through. Serve with the herbs and almonds scattered over.

From original idea here

Cooking Vegetables - some tips - see here

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

All the best Jan

Look After Your Teeth : The Best And Worst Foods

"Most people know that improving general health starts with better food choices, but have you considered what goes in your mouth for the sake of your teeth? Just like every other part of the body, teeth need specific nutrients to thrive, including calcium, vitamin A and D, phosphorous and fibre. There are foods that support oral health with these vitamins and minerals, and others that can instead erode a tooth’s surface, harbour bacteria and increase decay. To help you keep those biters pearly white and fit for healthy feasting, here is our list of foods to enjoy and foods to avoid for better oral health.

GOOD FOOD FOR HEALTHY TEETH

Celery and Crunchy Veggies
Providing two great oral benefits in one healthy snack, celery and other crunchy and high fibre veggies are able to lightly clean the surface of your teeth while also creating more saliva through the amount of chewing needed to break them down. More saliva supports health mouth tissue and also acts as a natural mouthwash, removing food particles from the teeth and gums to help prevent cavities.

Chia
Chia seeds are an incredibly versatile powerhouse of vitamins and minerals, from smoothies to protein balls the addition of chia seeds to your diet can improve your health on so many levels. For your dental needs, eat your daily chia puddings guilt free because they contain calcium, vitamin A, fibre and phosphorous that support healthy teeth.

Coconut Oil
There’s not much this incredible oil can’t do, we love using it for cooking, moisturising and now we’ll add dental care to the list as well. The practice of oil pulling - swishing a tablespoon of coconut oil in your mouth for 10 to 20 minutes - can draw out toxins that collect in your mouth. This helps to prevent tooth decay and creates an environment in your mouth that’s difficult for bacteria to thrive. Researchers are recognizing the positive impact this regular practice can have on general dental health alongside traditional oral health maintenance.

Organic Dairy
Packed with calcium, milk, cheese, and yogurt are great for maintaining a healthy smile but can also repair and strengthen tooth enamel thanks to the protein casein. When consumed as Kefir, a fermented milk drink, you can receive the benefits of the fatty acid profile and the fat-soluble vitamins A, D and K2 - a perfect mix for oral and general health.

Fatty Fish
Consuming fatty fish such as wild-caught salmon or sardines gives your diet a boost of Vitamin D which allows your body to absorb all the benefits of calcium from other foods you eat. Fatty fish also contains phosphorus which supports stronger tooth enamel, and the Omega-3 fatty acids have been linked to improvements in periodontitis (gum disease). Don’t like fish? Consider fish oil supplements so you don’t miss out on all the benefits.

Dark Chocolate
We bet you never thought a sweet treat could be good for your teeth! The compound CBH found in cacao has been shown to help harden tooth enamel and prevent decay. So enjoy a square or two of a nice 70%+ dark chocolate block knowing you’re doing something good for your teeth.

Green and Black Tea
Tea can be a great choice to accompany or follow a meal as the polyphenols found in green and black tea can kill or suppress the bacteria that cause plaque.

FOODS TO AVOID

Acidic Food
While citrus may provide great benefits with high levels of Vitamin C, the acids found in citrus break down tooth enamel and can cause irreversible damage when consumed regularly. The two main culprits are lemon juice and grapefruit juice. If you’re like us and love to have a lemon juice in the morning for a great start to the day and to aid with digestion, for better dental health this should be followed by plain water. You should avoid brushing your teeth immediately before or after your citrus drink to allow your saliva to do its work balancing the PH levels in your mouth.

White Bread
For so many reasons we avoid highly processed white bread, but in terms of oral health white bread is on the no-go list because it sticks to the crevices of your teeth and its enzymes convert into sugars creating a perfect environment for bacteria.

Sports drinks
Loaded with sugar and highly acidic, there isn’t much going for sports drinks in terms of oral health. Not only is the list of ingredients alarming, the fact that these drinks are usually sipped slowly means the damaging ingredients are staying in the mouth longer and coating the teeth for longer which exacerbates the issue.

Dried fruits
You might have dried fruits on your Healthy list, but when it comes to your teeth dried fruits are high in sugar and are sticky so the sugars stay on the teeth longer, feeding bad bacteria. Opt for fresh fruit instead!

Pickles
Pickles are highly acidic and can wear down your tooth enamel more than any other food. If you love to snack on pickles, we recommend you rinse your mouth with water after eating them.

Practicing good oral hygiene with a combination of traditional methods and a teeth-friendly diet should see you donning a healthy smile for years to come."

Words and picture above taken from an article by James Colquhoun, which you can see with all related links here

A variety of articles and recipe ideas are found 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

Happy Valentines Day 2022

Yes, it's Valentines Day 2022, and I wish you a happy day! "February 14th has become one of the key dates on the commercial calendar, with romantic Brits spending an estimated £1.5 billion on cards and gifts (and Americans as much as $19.6 billion). But behind the commercialisation of Valentine's Day lies a fascinating history that can be traced back to ancient Rome" - read more here

~ Happy Valentine's Day~

Why not enjoy a lovely brunch

Eggs Benedict on Avocado

Low Carb, Keto and delicious

Ingredients

Two Servings

3g carbs per serving

Hollandaise

1½ / 2 egg yolks

½ tbsp. lemon juice

salt and pepper to taste

2 oz. (55g) unsalted butter

Eggs benedict

1 (7 oz/200g) avocado, pitted and skinned

2 eggs

2½ oz. (70g) smoked salmon

More details here

This Mary Berry dinner recipe is very nice too

see it here

Dear reader, you will find a variety of recipe ideas and articles 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

Total fascination.

All the best Jan

 

Saturday Smoothie : It's Green, Dairy Free and Low Carb

Do you like smoothies? Have you a favourite?

There are so many different recipe ideas to choose from.

You can use fruit, vegetables - even a mixture of both!

If you are a smoothie lover then this could be for you!

It's an idea by Fanny Lindkvist on Diet Doctor site.

It's dairy free and made with coconut milk.

Simple and delicious, and can make a good nutritional start to the day.

Ingredients

Serves Two

1⁄3 cup (100 ml) coconut milk/cream

2⁄3 cup (150 ml) water

1 – 2 tablespoons lime juice

1½ oz. (40 g) frozen spinach

2 teaspoons grated ginger

More details and instructions for this smoothie can be found here

Enjoy 😋

Ginger ... some interesting facts:
Pungent, aromatic and a little spicy, ginger is a zesty addition to many Asian dishes. Ginger has an impressive nutritional profile and, as well as being packed full of nutrients, also offers a vast array of health benefits. Ginger has been acknowledged for its anti-inflammatory effects, and as a safe and effective relief of nausea and vomiting, particularly during pregnancy. Ginger may also protect you from a number of cancers including colorectal and ovarian cancer, as well as give your overall immune system a boost.

Incorporate ginger into your life by:
Adding some freshly grated ginger into your next Asian curry or stir-fry, or combine with soy sauce, olive oil and garlic to make a healthy salad dressing.
Works well in smoothies too 😊

spotted some snowdrops, aren't they nice

~ enjoy your weekend ~

You will find a variety of recipe ideas 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

How to eat fish sustainably : Plus a fish omelette recipe

"Carbon footprint, fishing quotas, farmed fish – how can we trust that what’s on the fish counter is safe to eat and not exhausting the planet?

Buying sustainable fish
CJ Jackson, principal of the Seafood School at Billingsgate in London, explains how to make sustainable choices when it comes to buying fish.

1. Buy in season
Buy locally sourced if possible.
Choose different fish, not just your usual favourites.
Trust your fishmonger – they should have all the knowledge about their product and be able to give information about the seafood they are selling.

2. Stay informed
The Marine Conservation Society uses scientific research to gather information. Their excellent yearly Good Fish Guide traffic light system helps the consumer make sustainable seasonal choices. The website is much more detailed and one to keep an eye on each time you shop.

3. 'Go ahead' choices
European hake (landed in Cornwall and Scotland) is an excellent alternative to cod and haddock. Coley is related to cod, but less expensive. Mackerel (look for hand-line caught from the South West). Good-to-eat shellfish include mussels and cold water prawns.

4. MSC
The Marine Stewardship Council (MSC) will certify seafood stocks considered to be fished at sustainable levels. These are updated regularly. Many species have the familiar blue tick logo. If you can’t see these, ask the fishmonger – small fisheries can’t necessarily afford the certification but do fish in a responsible way.

5. Farmed fish
Currently more than 50% of the seafood we consume is farmed. To enjoy seafood into the future, aquaculture has an important role to play. Many concerns about farmed practices have been addressed in some areas including the use of antibiotics, feeds and stocking density. There are over 30 different certification standards promoted by retailers, including Fairtrade, Ethical Trading Initiative and RSPCA Assured.

6. G.A.P
GlobalG.A.P. is an organisation that certifies standards in aquaculture, as well as crops and livestock, and can be seen in some of the major retailers.

7. Fishing for litter
Many fishermen are concerned about waste, litter, improving their fishing gear and other important environmental issues. New initiatives include recycling fishing equipment and sending it to third world countries for re-use. ‘Fishing for Litter’ is a scheme where fishermen are given large bags to gather debris collected in nets during fishing. They are also improving gear efficiency to lessen by-catch (unwanted species) and minimise damage to the seabed. Trials are on-going.

8. Seafish UK
Sea Fish UK are the authority advising across the industry from sea to plate. They cover everything from promoting the consumption of seafood, to improving the health of the consumer and ensuring fishermen are safe at sea."

Please see original article with all research and information links here

How about enjoying this tasty

Fish Omelette

for lunch, tea or supper, it's healthy, nutritious and great tasting

Ingredients

Serves Two

300ml milk

300ml water

3 bay leaves

1 onion, sliced

6 black peppercorns

275g white fish fillet

6 eggs

20g unsalted butter

50ml cream

2 tablespoon dill chopped

2 tablespoon grated parmesan cheese

100g Persian feta, crumbled

Instructions, more details here

Dear reader, a variety of articles and recipe ideas 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

Vegan Vegetable Curry : A tasty combination of spices and vegetables

A friend of mine often says, any day with a 'y' in it makes it a good day for curry, and she could be right! The first curry recipe in Britain appeared in the recipe book, The Art of Cookery made Plain and Easy by Hannah Glasse in 1747. Of course the original curry pre-dates this by centuries, and you can read more about curry, its history etc. here

In more modern times curry can make a nice addition to your menu plans and there are so many wonderful recipes to choose from. Today's recipe suggestion is for a Vegan Vegetable Curry. This recipe is sure to brighten up any mealtime with its tasty combination of warming spices and vegetables, including spinach, peas, aubergine/eggplant, and courgette/zucchini. Have a look at the recipe and see what you think!

Ingredients

Serves Four
1 tbsp vegetable oil
1 large onion, finely chopped
5cm piece ginger, finely chopped
2 garlic cloves, finely chopped
1 red chilli, finely chopped
1 heaped tsp ground cumin
1 heaped tsp ground coriander
1 heaped tsp ground turmeric
1 aubergine/eggplant, chopped into 1cm pieces
400g tin chopped tomatoes
200ml vegan-friendly hot vegetable stock
1 courgette/zucchini, chopped into 1 cm pieces
300g basmati rice/I use the lower carb alternative cauliflower rice

100g spinach
150g peas (fresh or defrosted if frozen)
chopped fresh coriander, to serve

Method
1. Heat the oil in a large pan over a medium heat. Add the onion and cook for 7 mins until starting to soften. Add the garlic and ginger and cook for a further 3 mins then stir in the chilli and dried spices. Season, then cook for 1 min.
2. Add the aubergine along with the chopped tomatoes and stock. Bring to a simmer, cover the pan and cook for 10 mins. Add the courgette and cook for 25 mins, taking the lid off for the final 10 mins, stirring occasionally.
3. Meanwhile, cook your choice of rice.
4. Once the sauce has thickened and the vegetables are tender, stir through the spinach and peas. Allow to heat through for 3-4 mins so that the spinach has wilted and the peas are tender.
5. Season to taste, then serve with your choice of cooked rice and a scattering of coriander.

Tip

Leaving the seeds in the red chilli give this curry a nice touch of heat, but if you prefer it less spicy, simply deseed the chilli before chopping.

From original idea here

~ while out recently I noticed some early flowering daffodils ~

(image from google)

You will find a variety of recipe ideas 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

'New Study Links Viral Infections to Autoimmune Disease'

Sharing an article by James Colquhoun.

"A new ground-breaking study has recently emerged from Harvard University’s leading researchers, connecting viral infections with autoimmune disease.

There are many reasons why this is so monumental, but a significant reason is that this study proves what many of us in the holistic health community have been saying for years - the body is more interconnected than we know.

The Harvard Study
A study published this January found that Multiple sclerosis (MS), a progressive disease that affects 2.8 million people worldwide and for which there is no definitive cure, is likely caused by infection with the Epstein-Barr virus (EBV). This was led by Harvard T.H. Chan School of Public Health researchers.

Multiple sclerosis is a potentially disabling disease that occurs when immune system cells mistakenly attack the protective coating on nerve fibres, gradually eroding them, and for those suffering from the condition, it needs to be managed properly.

“The hypothesis that EBV causes MS has been investigated by our group and others for several years, but this is the first study providing compelling evidence of causality,” said Alberto Ascherio, professor of epidemiology and nutrition at Harvard Chan School. “This is a big step because it suggests that most MS cases could be prevented by stopping EBV infection and that targeting EBV could lead to the discovery of a cure for MS.”

What Does This Mean For MS Treatment?
These findings, when explored further, can bring great hope to those currently living with MS, as a potential cure may be just around the corner. By considering how to best address EBV from an early age, we can look to tackle MS at the root cause.

Some companies have already jumped at the opportunity to be at the forefront of this research, with drug company Moderna Inc., best known for its COVID-19 vaccine, starting a small trial to discover similar prevention measures for EBV.

What Does This Mean For Public Health As A Whole?
This study currently only links two conditions, it shouldn’t be assumed for all viral infections and autoimmune diseases that function in different ways. However, it does pave the way for further research in the field to explore how other viral infections may be linked to autoimmune disease, and potentially vice versa.

But what is the moral of the story here? Catching a virus, even the world’s most common, can lead to potentially life-threatening disease years after infection. The human body is a highly complex, incredible organism - and it’s time we start treating it as such."

Above words and image from article here

Articles are 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, you should contact your local health care provider.

You may also wish to read this post

Seven Nutrient Deficiencies That Are Incredibly Common - see here

Dear reader, you will find a variety of articles and recipe ideas are 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

A Roast Pork Dish ... but it's only Tuesday !

Herb-studded roast loin of pork with apple & cider gravy

Yes, I know it's only Tuesday. But looking and planning ahead - this dish makes a most wonderful Sunday lunch, and you may just wish to keep it in mind! It's boneless rolled pork with a scored skin that will give you lots of delicious crackling - just great for Sunday lunch. You can serve it with Roast Potatoes or how about a lower carb alternative Roast Celeriac ... that's what would be on my plate!

Ingredients
Serves 6
1.8kg piece of rolled and tied pork loin with the skin scored
2 garlic clove, sliced into thin slivers
small bunch rosemary, broken into small sprigs
3 bay leaf, torn
1 onion, roughly chopped
1 large carrot, chopped
1 Bramley apple, peeled, quartered, cored and roughly sliced
1 tbsp oil
2 tbsp plain flour
100ml good quality cider

500ml vegetable or chicken stock

Method
1. If you have time, rub salt in the pork skin 2 hours before cooking and leave it uncovered in the fridge. Heat the oven to 230C/210C fan/gas 8. Turn the pork rind-side down and with a small knife make about 6 deep incisions along the meat. Poke a sliver of garlic, a piece of rosemary and bay in each incision and turn the pork the right way up. If you didn’t salt the pork earlier salt the skin now.
2. Mix the carrot, onion and apple and scatter along the middle of a shallow roasting tray to make a bed for the pork to sit on. Sit the pork on the vegetables and rub the skin with the oil. Place the pork in the oven and leave for 15 mins then turn the heat down to 180C/160C fan/gas 4 and continue to roast for 1hr 30 mins. If after this time you don’t have brilliant crackling turn the heat up again and check every 5 mins until the skin has crackled.
3. Remove the pork from the roasting tray to a board to rest and pour off all but about 2 tbsp of fat from the tray. If your tray is robust enough to go on the heat then do so, if not scrape the contents into a shallow saucepan and place on the heat. Stir the flour in with the veg and cook until you have a mushy, dark amber paste then splash in the cider and bubble down to a thick paste again. Pour in the stock and simmer everything for 8-10 mins until you have thickened gravy. Strain the sauce into another saucepan pushing as much puréed apple as you can through the sieve. Simmer again and season to taste.
4. Carve the pork loin with crackling attached into slices using a serrated knife and serve with your favourite vegetables and the apple and cider gravy.
From original idea here

For those readers who do not eat meat, how about this Vegetarian and Vegan recipe choice

Nut Roast with pomegranate garnish - see the recipe here

Dear reader, 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

Grilled Halloumi and Roasted Pepper Salad : A Colourful Plate

Sure to brighten up any grey day, or put more sunshine into a sunny day! This colourful plate of Grilled Halloumi with a roasted pepper salad is sure to delight many readers. Have a look at the recipe and also read more about Halloumi ... 

Ingredients
Serves Four

1 red pepper, halved and de-seeded
1 orange pepper, halved and de-seeded
1 yellow pepper, halved and de-seeded
1 tbsp. extra virgin olive oil
2 tsp balsamic vinegar
2 tsp paprika
250g pack of halloumi, drained and cut into 8-10 slices
juice of ½ lemon
70g wild rocket (Arugula)
2 tbsp. pine nuts, toasted

Instructions

1. Grill the peppers, skin-side up, under a pre-heated moderate grill, until blackened. Place in a freezer bag and allow to cool slightly, then peel off the skins and chop the peppers into small pieces.
2. In a small bowl, whisk together the oil and vinegar, season to taste, then stir into the peppers.
3. Sprinkle the paprika on both sides of the halloumi slices. Lightly brush a griddle pan with oil and heat over a high heat. Add the cheese and griddle for 1-2 minutes each side, until lightly charred and starting to melt. Remove from the heat and squeeze over the lemon juice.
4. Divide the rocket leaves between four plates, arrange the peppers on top, followed by the halloumi, and sprinkle with the pine nuts.
5. Serve immediately, and enjoy!

You may like to serve this with some low carb Pita/Pitta Bread, see recipe here

Nutrition Per Serving
Fat 23g Carbohydrate 8.9g Protein 16.4g Fibre 2.8g
From original recipe here

Some facts about Halloumi
1. Rich in bone-friendly calcium
Halloumi, like other dairy foods, is rich in calcium, a mineral we need for muscle and nerve function as well as strong healthy bones and teeth. A portion (80g) supplies a significant contribution towards your daily calcium needs, something which is of important for all life-stages.

2. A useful source of protein
Protein is essential for good health with muscle, skin and blood all formed from this essential macronutrient, we need adequate amounts in our diet for cells and tissues to grow, develop and repair.

3. May reduce the risk of type 2 diabetes
Interestingly a study suggests that regularly eating full fat dairy during adolescence may reduce the risk of diabetes and insulin resistance in later life. The exact mechanisms for this are not fully understood but may, in part, be thanks to the high levels of protein and fat which slows digestion and helps stabilise blood sugar levels.

4. May keep you fuller for longer
Being rich in protein and fat and full on flavour, cheese like halloumi helps to keep us fuller and more satisfied for longer. The punchy flavours of halloumi mean you don’t need to use very much to achieve a flavour-packed dish.

5. A useful meat replacement
Being high in protein, halloumi makes a valuable dietary inclusion, especially for those following a lacto-vegetarian diet. Although, be aware not all halloumi cheese is vegetarian-friendly some are produced using animal-derived rennet, so check labels. The texture and cooking properties of halloumi, also make it an easy way to replace meat in dishes such as burgers and kebabs.

Is halloumi safe for everyone?
Being a dairy product those allergic or intolerant of milk should avoid halloumi; it is also not suitable for vegans, Nutritionally, there isn’t a great deal of difference between different types of halloumi. If you are sensitive to lactose, you may find sheep or goat’s halloumi easier to digest – speak to your GP or dietitian if you’re concerned about food allergies or intolerances.

Halloumi is high in salt so if you’ve been advised to watch your salt intake it may not be the best option for you. Some supermarkets offer a ‘light halloumi’ which has a reduced total fat content, but the saturated fat and salt levels may still be high. It’s always worth checking labels for the nutrition information so you can make an informed choice.

More about Halloumi here

~ happy Monday wishes ~

Dear reader, 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

Reading Has Positive Effects On The Brain

There's nothing like sitting down with a good book is there. I often put the kettle on make myself a cuppa pick up my book and before I know it I am engrossed in the story. Did you know reading does have positive effects on your brain, read on to find out more.

"Five Positive Effects Reading Has on Your Brain, why reading remains beneficial in the digital age.

There’s nothing like sitting down with a good book. While the hobby is plenty entertaining, scientists and doctors have observed several positive effects from reading. Books inspire creativity, critical thinking, increase empathy, and offer plenty of other incentives to go and enjoy some word power. Read on (pun unintended) for five benefits everyone can enjoy from books!

1. READING ALLOWS US TO EXPERIENCE MORE SENSATIONS
In a study conducted at Emory University, reading increases the activity in the brain’s central sulcus, which controls our motor skills. If we read a passage where a character is walking along a path, the activity from the neurons in this area make us feel as though we’re experiencing the walk ourselves. Then, there’s grounded cognition; a concept that proves that reading actually puts you in someone else’s shoes through the brain’s biology.

2. IT MAKES US MORE EMPATHETIC
Literary fiction readers have a higher ability to empathize with other’s emotions and thoughts than those who read mainly nonfiction. In other words, fiction readers can be more empathetic, and have an easier time seeing a situation from various perspectives, just by reading about their favourite characters.

3. BOOKS PROVIDE PLENTY OF MENTAL STIMULATION
Mentally stimulating your brain on a regular basis can help slow down Alzheimer’s and Dementia. It’s like physical exercise; the more you move, the better shape you’re in. For your brain to stay healthy and alert, it needs exercise. Reading (along with puzzles and certain games) keeps your activity levels high and your brain power nice and strong.

4. WE BECOME LESS STRESSED WHEN WE READ REGULARLY
When you make a habit of reading, it’s easier for your brain to relax and temporarily transport itself to another world. A good book can daily stressors evaporate, put you in your character's shoes, and keep you focused on the words you’re reading. If you’re looking for an easy way to relax and destress, try to make a habit out of reading more often.

5. READING CAN IMPROVE OUR MEMORY
When you read, you’re engaging more than a few brain functions, such as phonemic awareness, visual and auditory processes, comprehension, fluency, and more. Reading jolts your brain into action, maintains concentration, and allows your mind to process the events happening before you. The more you read and engage that part of your brain, the easier it is to keep your memory strong."
Words above from article here

Are you reading a good book at the moment?

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

Super Weekend Omelette, with a goats cheese twist

Omelette with a goat’s cheese twist

Now, I'd call this 'simply super' ... but then I just love the mix of eggs, chives and goats cheese, simply served with a side salad. Yum !

Ingredients
Serves One
3 eggs
Handful fresh chives, finely chopped
½ tbsp olive oil
30g goat's cheese

Method
1. Whisk the eggs until well combined. Add the chives and season with black pepper.
2. Place the oil in a small omelette pan over a medium heat. When the pan is hot, pour in the eggs. Swirl the pan gently over the heat to ensure the base of the pan is coated evenly. Use a spatula to slowly push the uncooked mixture to the edges.
3. When the omelette starts to set on the bottom, sprinkle over the goat’s cheese. Leave until almost entirely set, then fold over in the pan and slide on to a plate. Serve with a cherry tomato salad.

Each serving provides
0.5g carbohydrate 0.3g fibre 23.7g protein 27.5g fat
Recipe idea from here

~ some daffodils for you to enjoy ~

happy weekend wishes

Dear reader, you will find a variety of recipe ideas and articles 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

T is for Tuna, it makes a tasty Fish Casserole : Low Carb Recipe

Tuna can be bought fresh, but is also available tinned. Albacore is one of the best types sold this way. Skipjack (which, like bonito, is somewhere between tuna and mackerel, but classed as a tuna) is the most commonly tinned variety. Tinned tuna is available packed in water, brine, vegetable oil or olive oil (with the last being the best).

I nearly always have a can of tuna in the cupboard, so handy on the rare event the fridge and freezer are empty! Do try to choose high-quality, MSC-labelled tuna fish, preferably in olive oil instead of sunflower oil.

Tuna Fish Casserole

~ a low carb recipe ~

Ingredients

Serves Four
5g carb per serving

2 oz. / 50 g butter
1 yellow onion (also known as brown onion)
1 green bell pepper (also known as capsicum)
5½ oz. / 160 g celery stalks
1 lb / 450 g tuna in olive oil, drained
¾ cup / 180 ml mayonnaise
1 cup / 2¾ oz. / 80 g freshly shredded/grated parmesan cheese
1 teaspoon chili flakes
salt and pepper
Serve With
6 oz. / 170 g baby spinach
4 tablespoons olive oil

Cooking instructions are on Diet Doctor site here

You can read more about Tuna 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

This had me smiling ...

 

I think this little ones words are

yum, yum, yum, yum 😊

Happy Thursday Wishes

All the best Jan 

Answers to February Quiz Plus ... A Recipe For Mustard and Sage Chicken with Celeriac Mash

Hello there, I hope you enjoyed yesterdays quiz. Many thanks to all those who read the post and special thanks to those who took time to comment.

Did you know the answers? Well, as promised here are the answers to the seven questions. For ease I have repeated the questions ...

1. At one time February was the last month of the year. True or false?

True.

Originally the Roman calendar was only ten months. Two months were added at the end of the year, but later changed to become the first two months. This led to the inconsistency of the ninth to twelfth months actually getting their names from the numbers seven to ten.

2. February gets its name from the word februa. What language does this word come from?
Latin.

3. What is the meaning of the word "februa"?
purification.

It means purification. The Romans held feast of purification during this month.

4. Augustus Caesar took a day from February to make August the same length as July. True or false?

False.

There is a legend that he wanted the month named after him to be the same length as the month named after Julius Caesar, but there is no evidence to indicate that this is true.

5. Which flowers do many people consider February's flowers?

primrose.

6. What is the birthstone for February?
amethyst.

Amethyst for sincerity.

7. How often does February have twenty-nine days?
Every four years.

There is actually a rare exception to this rule. When the year ends with 00, the first two digits have to be divisible by 4 to be a leap year.

For example, although 1900 is divisible by four, it was not a leap year. In years ending with 00, the first two digits standing alone have to be divisible by four. Thus 1600 and 2000 were leap years, 1700, 1800 and 1900 were not.

How did you do? Before I researched the answers I knew five 😊

By the way, although I've used a leap year image, it's not leap year this year!

... and now on to a tasty recipe suggestion, which you may wish to try.

Mustard and Sage Chicken with Celeriac Mash

Swapping potatoes for celeriac lowers the carbohydrates in this lovely mid-week dinner suggestion ... ready in under half an hour and tastes great!

Ingredients

Serves Three

1 celeriac, peeled and cut into chunks

3 chicken breasts, skinless

1 tbsp. English mustard powder

2 tsp olive oil

2 garlic cloves, crushed

8 sage leaves, chopped

100g low-fat crème fraîche, plus 2 tbsp. for the mash

1 chicken stock cube

2 tbsp. wholegrain mustard

To Serve

275g cooked green veg, such as thin-stemmed broccoli, peas or Savoy cabbage,

Instructions

and more, can be seen here

A variety of articles and recipe ideas are within 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

February : Time for the first of the month quiz !

As we welcome February, the second month of the year, it's time for the first of the month quiz. I'm only asking seven questions, I hope you may have a go at answering them. 

1. At one time February was the last month of the year. True or false?

True
False

2. February gets its name from the word februa. What language does this word come from?
Greek
Latin
French
Sanskrit

3. What is the meaning of the word "februa"?
purification
winter
more daylight
rain

4. Augustus Caesar took a day from February to make August the same length as July. True or false?
True
False

5. Which of these flowers do many people consider February's flowers?
snowdrop
primrose
crocus
anemone

6. What is the birthstone for February?
garnet
ruby
sapphire
amethyst

7. How often does February have 29 days?
every four years
every ten years
every other year
always

How did you do? Please come back tomorrow when the answers will be revealed. 😊

In the meantime can I offer you a warming bowl of Cream of Celeriac Soup

Celeriac is a great winter vegetable. Much tastier than potatoes, low-carb and unlike other root vegetables, which store a large amount of starch, celery root is only about 5-6% starch by weight. Collins Gem calorie counter states flesh only boiled 1.9 grams of carb per 100 grams

Ingredients

Serves Four

For the soup

75g/3oz butter

1 onion, finely chopped

50g/2oz streaky bacon, cut into small pieces

2 garlic cloves, finely chopped

1 leek, white only, finely chopped

1 stick celery, finely chopped

2 thyme sprigs, leaves picked

700g/1lb 8oz celeriac, peeled and cut into small cubes

1 litre/1¾ pint chicken stock

200ml/7floz double cream

salt and white pepper

For the garnish (optional)

4 rashers pancetta

25g/1oz butter

1 tbsp olive oil

50g/2oz celeriac, peeled and finely julienne'd

1 slice white bread, cut into 1cm/¼ dice

salt and freshly ground black pepper

2 tbsp extra virgin olive oil

2 tbsp double cream

Instructions more details here

Dear reader, 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