Coronation Chicken : Perfect For This Special Bank Holiday Weekend

Well, what a very special weekend it has been so far. With the Coronation of King Charles III on Saturday, to many people enjoying a 'Big Lunch' on Sunday finishing with an excellent concert from Windsor Castle in the evening.

What will today (Monday) bring? Unfortunately for many it will be a very wet day with rain in the forecast but never mind lets concentrate on a lovely dish that may bring some sunshine and a delicious taste to your day 😊

Did you know that back in 1953 a dish called Coronation chicken was first created to celebrate the Queen's coronation and has been a firm favourite ever since.

Fast forward to 2023 and King Charles III Coronation, perhaps it's time to sit down and enjoy some Coronation Chicken.

Ingredients

Serves Six
1 chicken stock cube
500 g (British) chicken breast fillet
1 tbsp olive oil
1 onion, finely chopped
1 tbsp mild curry powder
1 tbsp tomato purée
0.5 tbsp cider vinegar
2 tbsp apricot jam
Zest and juice of ½ a washed, un-waxed lemon
100 ml (lighter) mayonnaise
100 ml 2% fat natural yogurt
60 g flaked almonds
2 tbsp washed and chopped fresh flat-leaf parsley
Fresh watercress leaves, washed, to garnish

Here is how to make the dish
1. Bring a large pan of water to the boil. Add the stock cube and stir to dissolve. Reduce to a simmer and poach the chicken breasts for 5-10 minutes (depending on the size of the fillets) until cooked through and no pink colour remains. Remove with a slotted spoon and allow to cool before shredding. Discard the stock.
2. Meanwhile, heat the oil in a pan and cook the onion for about 10 minutes, until softened. Stir in the curry powder, tomato purée, cider vinegar and jam, and cook for a further 1-2 minutes. Remove from the heat and spoon into a large bowl.
3. Add the shredded chicken along with the lemon zest and juice, mayonnaise, yogurt, ⅔ of the flaked almonds and 1 tablespoon of the parsley and stir until well coated.
4. To serve, place on a serving platter and garnish with the watercress and remaining almonds and parsley.

Optional - Serve with some crusty white bread.
For low carb bread recipes have a look here
Original recipe idea here

~ enjoy your day ~

You will find a variety of 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Ya gotta Larf

 

The dog who would be King.

Eddie

A Special Coronation Weekend

It's time for a special Coronation weekend. Yes, from Saturday 6th May to Monday 8th May 2023, here in the UK we will be celebrating a very special occasion, as it's time for the coronation of King Charles III and Camilla, Queen Consort.

Following the very sad death of Queen Elizabeth on 8th September 2022, King Charles became the new monarch. The Coronation is centred around a solemn religious ceremony and has remained largely unchanged for over a thousand years. For the last 900 years, the ceremony has taken place at Westminster Abbey, London and is conducted by the Archbishop of Canterbury.

The Coronation of His Majesty The King and Her Majesty The Queen Consort is a time for celebration across the nation and Commonwealth, over a weekend of special events:

• Saturday 6 May: the Coronation Ceremony will take place at Westminster Abbey, London.
• 6-8 May: Coronation Big Lunches will be held up and down the country and across the Commonwealth.
• Sunday 7 May: a spectacular Coronation Concert will be performed at Windsor Castle, with iconic locations across the UK lit up using projections, lasers, drone displays and illuminations.
• Monday 8 May: a special Bank Holiday in honour of the Coronation, giving everyone the opportunity to join in and celebrate a national day of volunteering through Big Help Out activities.

You can read more information here

You may be having a family gathering or street party and I'm sure there will be lots of good food to eat. Did you know that King Charles and Queen Camilla shared this "coronation quiche" recipe, described as "a deep quiche with a crisp, light pastry case and delicate flavours of Spinach, Broad Beans and fresh Tarragon. Eat hot or cold with a green salad and boiled new potatoes—perfect for a Coronation Big Lunch!" (see recipe here )

Related Post

Quiche Origins and three low carb recipe suggestions

one of which is for Crustless Quiche Lorraine, see post and recipe details here

Crustless Quiche Lorraine Recipe - see here

~ on this very special weekend, I wish you a happy one ~

All the best Jan

Purple Asparagus - have you tried it?

Well I've seen and tried purple sprouting broccoli (see here) but shopping recently I saw and bought some purple asparagus. (At time of posting I haven't tried it yet but will edit the post to let you know what I thought).

Having bought purple asparagus it tempted me to do some research ...

This is what I found.

What is Purple Asparagus and How Do I Use it?

Why not add a textural snap, a flash of colour and some excellent nutrients to your springtime meals with purple asparagus.

This post will answer all of your questions, from what is purple asparagus to its health benefits.

With spring around the corner, there is plenty of seasonal produce to add to your meals, such as asparagus.

While this stalky, spear-like vegetable is a perennial plant available year-round, asparagus usually has peak availability between April/May/June. You can find the tastiest asparagus stalks during these months at your local grocer, specialty grocery stores and farmers' markets, including the less common varieties, like purple asparagus.

If you've never had purple asparagus, then please read on to uncover its secrets.

photo credit: Helen Norman

What Is Purple Asparagus?

Purple asparagus originated in Italy's Liguria region but has since been cultivated in many other countries.

The purple spears come in three main varieties, with slight physical and flavour profile differences:

• Pacific Blue: Originally from New Zealand, these asparagus are larger and are less fibrous compared to other varieties.
• Purple Passion: Grown in California, this variety has specks of green on their purple crowns.
• Erasmus: This is a male variety with a deep purple hue and a sweeter flavour.

What's the difference between green and purple asparagus? What about white and purple asparagus? Like their green and white cousins, purple asparagus can vary in stalk thickness. The thicker stalks are woodier, more pungent, meaty and fibrous, while the thinner ones are soft, tender and crunchy.

If you have steered away from including asparagus as part of your meals due to their earthiness or grassiness, then you might want to give it a second chance, particularly with purple asparagus.

Like its white counterpart, purple asparagus is mild in flavour but sweeter than green asparagus. It has a higher content of natural sugars than other asparagus varieties.

Purple asparagus is also nuttier in flavour. When cooked, these purple, stalky vegetables resemble a blend of barley, almonds and artichokes.

Health Benefits of Purple Asparagus

Nutritionally, asparagus is low in sodium and calories and is fat and cholesterol free. It is also an excellent source of vitamin K, an essential nutrient for blood clotting. Every half-cup serving (or about 6 spears) of asparagus contains more than half of the daily recommended intake of vitamin K, based on a 2,000-calorie diet.

Undoubtedly a nutrition powerhouse, every 90 gram serving of purple asparagus also provides more than one-third of your daily folate needs. This essential B vitamin helps prevent anaemia and keeps the heart healthy. Folate is also a vital nutrient for women considering pregnancy because it helps to reduce the risk of neural tube defects in babies in the early weeks of their development.

Asparagus is also a source of dietary fibre, an important nutrient for supporting a healthy gut and decreasing the risk of chronic illnesses like heart disease and diabetes. In addition, the stalky vegetables also contain thiamin and riboflavin, both essential for growth and development as well as for an energetic metabolism.

But what makes purple asparagus stand out from their green and white cousins is its abundance of anthocyanins, a pigment that gives them the purple hue. Anthocyanins are also a powerful antioxidant that may have anti-inflammatory properties and protect against heart disease, diabetes and Parkinson's disease.

How to Prepare and Cook Purple Asparagus

Snappy purple asparagus can be eaten raw and is a colourful addition to almost any salad. They play well will most other vegetables, aromatics, herbs and even fruits like blueberries.

While purple asparagus loses its vivid colour when exposed to heat, it is a versatile vegetable that adds visual appeal to a variety of cooked dishes.

To help cooked purple asparagus maintain its violet shade, you can blanch it quickly and shock the stalks in ice water, or put them on the grill over high heat and watch them closely. Even if it loses its colour, lightly charred asparagus is delicious.

However, if you'd rather go after their taste and texture, you can use purple asparagus in place of the green and white in stir-fries, frittatas, and side dishes.

These words, with all relevant links, and some recipe suggestions can be seen here

Have you tried purple asparagus?

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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Still makes sense to me

First posted this in 2018 and it still makes sense to me.

Eddie

Tuscan Chicken Recipe : Made in the microwave !

This colourful Tuscan chicken is a doddle to make in the microwave and sure to be a hit with all the family. Cooking in the microwave keeps the chicken deliciously tender and the creamy tomato and spinach sauce complements it perfectly. It’s fantastic served with microwave frozen cauliflower rice (or rice of your choice).

Ingredients

Serves Four

200g/7oz mushrooms (any variety), sliced
1 onion, finely chopped
1 garlic clove, crushed
2 chicken breasts (about 300g/10½oz total weight), boneless and skinless, cut widthways into roughly 5mm/¼in slices
1 tsp paprika
15g/½oz plain flour
150ml/5fl oz hot chicken stock, made with 1 chicken stock cube
150g/5½oz cherry tomatoes, halved
100g/3½oz baby spinach leaves
100ml/3½fl oz double (heavy)cream
220g/7¾oz fine green beans, trimmed
salt and freshly ground black pepper
1½–2 packets microwave frozen cauliflower rice (or rice of your choice)

Method

1. Place the mushrooms and onion in a large, wide-based microwaveable dish or casserole. Season with black pepper and toss together. Cover the dish with a microwaveable lid or dinner plate and cook on HIGH for 4 minutes (1000W) or 5 minutes (800W), or until softened.
2. Add the garlic, chicken and paprika, season with lots of black pepper and toss well together. Cover and cook on HIGH for 2 minutes (1000W) or 2 minutes 30 seconds (800W). Stir in the flour, then the stock and tomatoes. Place the spinach leaves on top. Cover and cook on HIGH for 2 minutes (1000W) or 2 minutes 30 seconds (800W).
3. Stir in the cream and cook on HIGH for a further 2 minutes (1000W) or 2 minutes 30 seconds (800W), or until the sauce is hot, the chicken is completely cooked and the spinach and tomatoes are soft. (If the chicken is still a little pink, stir well, cover and cook for 1–2 minutes longer). Leave to stand for 5 minutes, then season with salt and pepper.
4. While the chicken is standing, put the green beans in a shallow microwaveable bowl and pour over 3 tablespoons water. Cover and cook on HIGH for 3 minutes (1000W) or 3 minutes 40 seconds (800W), or until just tender. 

5. Also microwave the frozen cauliflower rice according to the packet instructions. This can usually be done the same-time as the green beans.

6. Drain the beans and serve with the chicken and cauliflower rice.

Tip

For an extra indulgent dish, sprinkle with grated Parmesan to serve.

From an original idea seen here

Related Recipes

Tuscan Chicken : The Mary Berry Way : see here

Three Popular Low Carb and Keto Chicken Recipe suggestions here 

~ Sharing these beautiful pink peony blooms, enjoy your day ~

You will find a variety of 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Foods To Help Healthy Eyes

"Are you eating the right kind of foods that can help improve vision and prevent age-related eye diseases such as cataract. It is easier to protect your eyes by eating foods that are packed with vision-friendly nutrients. Learn more about some of these foods that can improve your eyesight and help protect against sight threatening diseases.

Eggs – Eggs are full of eye-friendly antioxidants. Egg yolks are high in lutein. It is a type of a carotenoid that helps fight macular degeneration, the leading cause of old age blindness.

Green and leafy vegetables – These vegetables contain carotenoids such as lutein and zeaxanthin, which are very beneficial for vision and have a positive impact on the retina. They may help reduce disability and discomfort from glare, enhance contrast and reduce photo-stress recovery times.

Fruits and vegetables containing vitamin C – Citrus fruits like oranges and vegetables like red capsicums are packed with vitamin C. They provide antioxidants that help keep the eyes healthy. Vitamin C helps the body form and maintain connective tissue, including collagen found in the cornea of the eye. It promotes the delicate capillaries in the retina.

Nuts – Nuts are tasty snacks that are excellent source of vitamin E and minerals such as zinc that help keep your eyes healthy. They may decrease the risk of cataract and age related macular degeneration. Being packed with vitamin E, nuts help protect membranes of cells throughout the body against damage caused by free radicals.

Beans – Kidney beans, black-eyed peas and lentils are good sources of bioflavonoids and zinc. They can help protect the retina and lower the risk for developing macular degeneration and cataracts.

Oysters and pork – Oysters and pork are super foods proven to boost eye health. The selenium and zinc in these foods are good for your eyes as they protect against macular degeneration and night blindness.

Salmon, tuna and other oily fishes – Salmon, tuna and other fatty fishes are the best sources of omega-3 fatty acids which may help treat eye diseases. Omega-3 fatty acids are essential for normal infant vision development. It is a high source of B vitamins too which can slash the risk of cataracts by about half."
Words above from article here

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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

It's May 2023

Time to say goodbye to April as we welcome May.

As we say hello to the new month of May, yes the fifth month of the year, for those who live in the Northern hemisphere, we say goodbye to cooler days and look forward to warmer ones. With spring flowers blooming, birds chirping, many of us find life is starting to seem a little more joyful.

If you’re on the other side of the world, in the southern hemisphere, then it’s a time when summer is gone and the nights are getting colder and darker, warm soups and hearty casseroles may start appearing in menu plans.

But, no matter where in the world you are, I wish you a Happy May.

A few May facts

"May" is likely named after the Roman goddess Maia, who oversaw the growth of plants.

The birthstone for May is the emerald. Emeralds typically range from a deep-sea green to a lighter colour. Emeralds are symbols of fertility and rebirth.

May actually has two birth flowers – the Lily-of-the-Valley and the Hawthorn. The Hawthorn flower is a symbol of hope, while the Lily-of-the-Valley represents the return of happiness and sweetness.

May also has two Zodiac signs, Taurus and Gemini. People born under the sign of Taurus are said to be ambitious and smart, yet trustworthy. Those born under the sign of Gemini are said to be passionate, adaptable, and smart.

May’s full Moon, called the Flower Moon, appears on Friday, May 5, more details here

--- xxx ---

Now onto a recipe suggestion!

The British asparagus season officially runs from the 23rd April to the 21st June,

so make the most of it while you can. With that in mind the recipe here is for ...

Asparagus and Spinach Soup topped with chive crème fraîche

Everyone loves soup, and this Asparagus and spinach soup topped with chive crème fraîche is a gorgeous soup with a fantastic colour and very good for you! It’s also great to make in advance ...

see more details here

~ Wishing you a happy May 2023 ~

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

All the best Jan

Enjoy A Hungarian Style Dish : Savoury Minced Beef, with savoy cabbage and carrots

Hungarian cuisine ... did you know:
Hungarian or Magyar cuisine is the cuisine characteristic of the nation of Hungary and its primary ethnic group, the Magyars. Traditional Hungarian dishes are primarily based on meats, seasonal vegetables, fruits, fresh bread, dairy products and cheeses.
Read more here

This Hungarian style recipe suggestion can make a wonderful Saturday Night Supper 😋
Having said that - yes of course you could enjoy it any night - or lunch-time ! The choice is yours ...

Ingredients

Serves Four
350g extra-lean minced beef
225g onions (peeled and diced)
1 tablespoon smoked paprika
1/2 tin (200g) chopped tomatoes
1 tablespoon tomato ketchup
2 tablespoons red wine vinegar
1 teaspoon dried oregano
1 teaspoon caraway seeds
salt and freshly ground black pepper
a little water

Method
1. Heat a non-stick frying pan and dry fry the minced beef for 5 minutes, or until the meat is brown and crumbly. Stir in the chopped onions and the smoked paprika and cook for a further 5 minutes.
2. Add the remaining ingredients and about half a tin (tinned tomatoes) of water, mix well, cover and cook gently (simmer) stirring occasionally for 30 to 35 minutes. Season to taste before serving.
3. Serve with steamed savoy cabbage and carrots.
Original recipe idea here

Dear reader, you will find a variety of 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

I Didn't Know That !

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 let's share ten random facts ...

Did you know any of them?

The scientific term for brain freeze is “sphenopalatine ganglioneuralgia.”

A 26-sided shape is known as a rhombicuboctahedron.

If a Polar Bear and a Grizzly Bear mate, their offspring is called a “Pizzy Bear.”

The tongue is the only muscle in one’s body that is attached from one end.

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

The oldest unopened bottle of wine, The Speyer Wine Bottle , was found in a Roman tomb near Speyer, Germany. It is considered the worlds oldest known bottle of wine - it is over 1,650 years old.

There are over 6,000 known species of grass.

Saint Lucia is the only country in the world named after a woman. The country was named after Saint Lucy of Syracuse by the French.

Tic Tacs got their name from the sound they make when they are tossed around in their container.

German Chocolate Cake is named after an American baker by the name of Samuel German. It has no affiliation with the country of Germany.

~ Talking Chocolate Cake have you tried ~

Chocolate Mug Cake

hard to resist and ready in under five minutes

Ingredients

3 tbsp almond flour (you can switch for coconut flour if preferred)

3 tbsp cocoa powder

2 tbsp butter

1 medium egg

1 tsp vanilla extract

1 tbsp milk

1 square dark chocolate (over 70% cocoa)

How to Create It

can be seen on the Diabetes Diet Blog here

~ Enjoy Your Day ~

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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Cinnamon Tea Cake : Enjoy a slice of this low carb/keto cake

Today I'm sharing this recipe from Gerri at 'My Keto Kitchen'. It's a Cinnamon Tea Cake, which is low carb / keto, light, fluffy and sweet on top!

Ingredients

(makes 8 serves. 1 serving is 1 slice of cake)
3.5 ounces of Unsalted Butter, softened
¼ cup of Swerve (Sugar Substitute)
2 Eggs
1 teaspoon of Vanilla Essence
1 ¼ cup of Almond Flour
1 teaspoon of Baking Powder
¼ cup of Unsweetened Almond Milk
2 tablespoon of Unsalted Butter, melted for topping
1 tablespoon of Swerve, for topping
1 teaspoon of Ground Cinnamon, for topping

Method
1. Preheat the oven to 170C/340F.
2. Prepare an 8 inch round cake tin by greasing and lining the base with parchment paper.
3. Place the butter and swerve in a bowl and beat with your hand mixer on medium speed until smooth and creamy.
4. Add the eggs one at a time and beat them in.
5. Add the remaining ingredients, except the topping ingredients, and mix on low speed until combined.
6. Gently spoon the mixture into your prepared tin and bake for 20-25 minutes, until the cake is lightly browned and springs back when touched in the centre.
7. Leave to cool in the tin for 10 minutes before turning out onto a cooling rack.
8. Mix together the swerve and cinnamon in a small bowl.
9. Brush the warm cake with the melted butter and sprinkle over the cinnamon mixture.
10. Serve the cake warm.

Nutrition
Carbs: 3.5g Protein: 5g Fat: 22g Fibre: 2g Vitamin A: 455IU Calcium: 79mg Iron: 0.9mg

Store in the fridge for up to 1 week or freeze for up to 3 months.
Please see original idea here
Need help with weight/measurement conversion, this should help, see here

~ time for a cuppa and slice of low carb cake ~

Did you know ... Cinnamon is a popular spice often associated with baked treats, cereals and smoothies. However, you may not have considered that the teaspoon of cinnamon that you add to your baked treats may doing you more good than you realized. Studies have shown that cinnamon could assist with boosting brain function, fighting cancer, aiding in digestion, supporting weight loss and fighting diabetes.

~ enjoy your day ~

You will find a variety of 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Tulips, so beautiful : Some tips on how to make them last longer

"Tulips, they are synonymous with spring. The famed Dutch flower, and one of the easiest to care for, tulips come in pretty much every colour imaginable and they look fabulous in every space whether it's in the garden or in a vase.

Cut flower tulips
Have you currently got some tulips in a vase? When it comes to cut flower tulips, it's easier than you think to keep yours looking lovely and perked up. Bloom & Wild's lead florist, Caroline, outlines exactly how you can make your tulips last longer in some simple steps below, plus provides more flower care solutions for common dilemmas.

How to avoid drooping tulips
1. Trim your tulips: Trimming tulips by 3-5cm allows water inside to hydrate them. Always cut at an angle to give as much surface area to drink from.
2. Pop them in water ASAP: Tulips, like all flowers, use water to prop-up their stems. Pop them in water as soon as you can to help them rehydrate and bloom.
3. Find their dream home: Keep your tulips away from direct sunlight and radiators (they’ll dehydrate your stems) and fruit (it releases gases that’ll make them fade).
4. Change their water: Tulips don’t like drinking dirty water, so refresh your vase every few days and re-trim your stems 1cm each time.

Why are my tulips are floppy?
Don’t worry, they aren’t dead. Tulips use water to prop up their stems so they’re just thirsty after their journey to you. Help yours perk up by trimming them, popping them in water and then leaving them overnight. By morning they won’t look droopy.

Why are my tulips so much shorter than my other stems?
They’re naturally much shorter than other stems but they’ll keep growing in your vase. Data Scientist Dave carried out a tulip experiment to prove it. He measured some tulips on the day they arrived and they were 31cm on average. Then he popped them in fresh water with flower food and waited a few days. On day five, he took them out of the water and measured them all, one by one. On average they’d grown by a huge 17cm!

Why do tulips keep growing in water?
Tulips are really responsive to sunlight and that’s why they move. They’re turning themselves towards the light sources around them, hoping to be seen by pollinators. You might also spot them opening up on sunny days and closing up at night time.

Why don’t my tulips stay straight?
Because they keep growing in their vase, you’ll find they playfully move around in the water. It’s part of their charm and nothing to worry about!

But I want my tulip to be straight – what can I do?
If you want your tulips to stand-up straight for a dinner party or special occasion, we recommend taking them out their vase, tightly wrapping them with newspaper into a cone shape, popping back in water, and keeping them in a dark room overnight. When you unwrap them in the morning, they’ll be perfect! Then remember to rotate your vase throughout to prevent them growing one way towards the light."
Picture and words above taken from article here

--- xx oo xx ---

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, cartoons, music and recipes!

However, not all the food and 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Leek, celery and gruyère gratin ... delicious

Gratins taste so good and can work well either as a side dish or a main course. This recipe goes well with a Sunday Roast Dinner, but can be enjoyed any day of the week ...

Ingredients

Serves Six

750g (1½lb) leeks, trimmed and cut into chunks
6 sticks of celery, chopped
400ml (14fl oz) vegetable stock
100ml (3½fl oz) half-fat crème fraîche
nutmeg, grated
25g (1oz) breadcrumbs
100g (3½oz) Gruyère, grated

Method

1. Preheat the oven to gas 7, 220ºC, fan 200ºC. Boil the vegetables for 5 minutes, drain and put in an ovenproof dish.
2. Mix together the vegetable stock, crème fraîche and nutmeg. Season.
3. Pour the creamy mixture over the vegetables, cover in foil and bake for 25 minutes, then remove and set aside.
4. Remove the foil from the vegetable dish and sprinkle with breadcrumbs and cheese. Cook for another 20 minutes until the topping is golden and crispy.

Nutrition Per Serving

Carbohydrate 8.9g Protein 8.2g Fat 7g Fibre 4.3g

Tips

If you do not have any leeks, try using spring onions (scallions) or white onions instead.

If you need a substitute for gruyère cheese look here

From original idea here

For more gratin choices have a look here

~ wishing you a happy day ~

You will find a variety of 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Pigs-in-a-Blanket : Did you know ?

In the US, "National Pigs-in-a-Blanket day is 24 April, and is full of tasty sausage-based treats. But where does the tradition come from, and what are Pigs-in-a-Blanket?

In this article, we will look at where the celebration originated and what goes into making this meaty delight.

Pigs in blankets are a global tasty treat.

Pigs in blankets have many forms and many names.

If you have an image of little piglets wrapped up warm in cosy blankets, then you are thinking of the wrong thing.

Generally, pigs in blankets refer to any form of pork sausage wrapped in either dough or other meats.

In the US, pigs in blankets refer to hot dogs or Vienna sausages wrapped in a biscuit or croissant dough.

They are also called “franks in a blanket” or “franks in blanks.”

In the UK, pigs in blankets are small cocktail sausages or chipolatas wrapped in bacon.

Other names for pigs in blankets in the UK are “wrapped sausages” and “pigs in skins.”

In Mexico, pigs in blankets are called “Salchitaco’s.”

In Germany, they are called “Würstchen im Schlafrock,” which means sausage in a dressing gown.

China has its own variation called Lap Cheong Bao.

Pigs in a blanket originate from Europe.

The sausage-based food Pigs-in-a-Blanket was first seen in Europe.

In the 1600s, types of meat encased in dough became common for field workers in Britain.

It is thought that the name comes from central Europe from countries such as Germany, Slovakia, and Czechia.

The first time the name appeared in the US was in 1957 in Betty Crocker’s “Cooking For Kids” recipe book.

It is unknown exactly who invented pigs in blankets as variations have existed for hundreds of years across the globe.

National Pigs-in-a-Blanket day is different in the UK.

It isn’t just the US that has a great love of pigs in blankets! The UK does too.

However, in the UK, National Pigs-in-a-Blanket day is on December 12, and it isn’t a registered national day.

This is because in the UK, pigs in blankets are often eaten alongside a roast turkey, and in particular, they are served as part of a Christmas dinner.

The first Pigs-in-a-Blanket day in the UK occurred in 2013.

It was part of a marketing campaign by online butcher Farmison & Co to help sell their pigs in blankets just before Christmas.

Pigs in blankets are loved around the world, and every country has its own variation.

Essentially they all consist of a pork sausage being wrapped and then baked in an oven.

National Pigs-in-a-Blanket day occurs in the USA every April 24.

Although the national day varies from country to country, everyone loves to celebrate this delicious food." Do you like Pigs in Blankets? Please share your thoughts in the comments below.

Words above from article here

More recipe suggestions for Pigs in Blanket here

~ I just had to include a picture of some pigs on this post 😊 ~

You will find a variety of articles and recipe ideas within this blog, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use a reliable meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Celery ... some healthy facts and recipes

Five Healthy Benefits of Adding Celery to Your Diet

At just 10 calories a stalk, celery’s claim to fame may be that it’s long been considered a low-calorie "diet food."
But crispy, crunchy celery actually has a number of health benefits that may surprise you. Here are five reasons you should consider adding celery to your diet, plus a few recipes to make it easy.

1. Celery is a great source of important antioxidants.
Antioxidants protect cells, blood vessels, and organs from oxidative damage.
Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. It’s also a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract, cells, blood vessels, and organs.

2. Celery reduces inflammation.
Chronic inflammation has been linked to many illnesses, including arthritis and osteoporosis. Celery and celery seeds have approximately 25 anti-inflammatory compounds that can offer protection against inflammation in the body.

3. Celery supports digestion.
While its antioxidant and anti-inflammatory nutrients offer protection to the entire digestive tract, celery may offer special benefits to the stomach. Pectin-based polysaccharides in celery, including a compound known as apiuman, have been shown to decrease instances of stomach ulcers, improve the lining of the stomach, and modulate stomach secretions in animal studies. And then there’s the high water content of celery — almost 95% — plus generous amounts of soluble and insoluble fibre. All of those support a healthy digestive tract and keep you regular. One cup of celery sticks has 5 grams of dietary fibre.

4. Celery is rich in vitamins and minerals with a low glycemic index.
You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.

5. Celery has an alkalizing effect.
With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods — not to mention the fact that these minerals are necessary for essential bodily functions.

Tips for Buying and Storing Celery
Sturdy stalks. Look for celery that has sturdy, upright stalks. They should snap easily when you pull them, not bend.
Crisp leaves. Leaves should be crisp and fresh, ranging in colour from pale to bright green. Avoid celery with yellow or brown patches.
Wait to chop. Chop celery just before cooking or serving to maintain nutrients. Even celery that has been chopped and stored for just a few hours will lose nutrients.
Steam it. Steamed celery will retain flavour and almost all of its nutrients.
Eat in five to seven days. Eat fresh celery within five to seven days to enjoy its maximum nutritional benefits.
Eat the leaves. Don’t discard the leaves — that’s where celery has the most calcium, potassium, and vitamin C. But because they don’t store well, consume celery leaves within a day or two of purchase.

In addition to its many health benefits, celery is a versatile veggie. You can eat it raw or cooked, and it makes a great addition to smoothies, stir-fries, soups, and juices.
Words above from article here

Poached Breast of Chicken with Celery

more details here

Celery Soup

more details here

You will find a variety of articles and recipe ideas within this blog, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use a reliable meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

'Exercise for better health - Any movement is good'

'Exercise for Better Health'

If you are a regular reader of this blog you may have seen other posts about exercise and the benefits it can bring. Can you have too many posts about exercise? No, I don't think so, and with this in mind I will share a few details of an interesting article I read on Diet Doctor site. It was by Dr Tony Hampton called "Exercise For Better Health" and below I share some words from it.

"Bodies thrive on movement
Exercise has many evidence-based benefits:

Mental health: Exercise promotes the creation of positive endorphins, releasing stress and improving mood, helping reduce anxiety and improve symptoms of depression.

Sleep: It improves sleep quality and resets circadian rhythms. (read more information on how to improve sleep, here)

Energy: It increases energy levels throughout the day and fights fatigue. The more you exercise, the more energy you will have.

Blood sugar: It helps muscles take up excess blood sugar, increasing insulin sensitivity and helping lower your blood glucose measurements over the day.

Mobility: It builds muscle strength, flexibility, and balance — helping you keep mobile and preventing falls as you age. Did you know that elderly women with low muscle mass have significantly higher mortality than women with more muscles? Frailty kills.

Metabolism: Physical activity helps increase your metabolic rate, especially if you build lean muscle. Plus it promotes the health and functioning of the mitochondria, the powerhouses of our cells.

Circulatory system: It keeps blood vessels elastic and strengthens the muscles of your heart and lungs; it helps reduce blood pressure and reduces the risk of strokes. It increases blood flow to the brain and helps reduce the risk of dementia.

Immune system: It can boost your immune system, providing anti-cancer benefits and helping you fight infections such as Covid.

Weight maintenance: Exercise can help burn fat and improve body composition.

Think of exercise as a form of play, just like the movement you did as a child. Exercise should be fun and enjoyable for you.

Don’t feel you have to kill yourself in the gym, like a contestant on The Biggest Loser. Any movement is good.

Walking is good, walking towards metabolic wellness. Any step you take is a step in the right direction."

The above is a snippet from Dr Hampton's article which you can read in full here

I wonder do you have a favourite way to exercise?

Mine is walking ...

Sharing a picture of a bird feeder I see on some of my walks.

~ Enjoy your day ~

All the best Jan

Baked Aubergine / Eggplant Bruschetta ... Vegetarian and Lower Carb

Did you know that aubergines/eggplants are an excellent source of dietary fibre, they are also a good source of Vitamins B1 and B6 and potassium. In addition they are high in the minerals copper, magnesium and manganese. A 100g serving of raw aubergine/eggplant provides: 25kcal 1g protein 0.2g fat 6g carbohydrate 3.4g fibre. Aubergines are high in fibre and low in fat and therefore recommended for those managing type 2 diabetes or managing weight concerns.
There is more to read about the health benefits of aubergines/eggplants here

Why not try this Aubergine/Eggplant Bruschetta! Easy dinners don't have to be boring. This throw together one-pan wonder can be perfect for those dinners when you need something quick and easy.

Of course you can eat it as a vegetarian meal or just add some meat or fish … as always dear reader the choice is yours.

Ingredients
1 large aubergine/eggplant, cut lengthwise into 2 cm (1 inch) thick slices

Sea salt
2 tbsp. extra virgin olive oil
Cheese of choice - mozzarella, parmesan, cashew cheese
Handful of fresh basil
Bruschetta
250 g cherry tomatoes
1 small red onion, diced
1 garlic clove, crushed
1 tbsp. extra virgin olive oil
1 tbsp. balsamic vinegar

Method

1. Preheat oven to 400°F : 200°C : Gas Mark 6
2. Arrange aubergine/eggplants on a baking tray and sprinkle with salt.
3. Set aside while you put everything together - the salt will help absorb moisture which will allow the aubergine/eggplant to bake nicely.
4. To make your bruschetta mix, combine all ingredients in a bowl and mix.
5. Drizzle both sides of the aubergine/eggplant with olive oil, top with cheese of choice and spoon bruschetta mix on top.
6. Bake aubergine/eggplant for 25-30 minutes or until cooked through and golden. Garnish with basil and serve warm.
From original recipe here

You will find a variety of articles and recipe ideas within this blog, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use a reliable meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

'Age Related Macular Degeneration could probably be prevented by avoiding processed food'

Sharing an article (and image) from Dr Katharine Morrison at Diabetes Diet Blog

"Age Related Macular Degeneration could probably be prevented by avoiding processed food

Adapted from The Displacing Foods Age Related Macular Degeneration by Chris A Knobbe. Medical Hypotheses 109 2017 184-198

Chris A Knobbe from the University of Texas has studied factors that are thought to be important in the causation of Age Related Macular Degeneration. (AMD).

AMD is the leading cause of irreversible blindness in developing nations. In 2020 some 196 million people were affected worldwide. And Dr Knobbe thinks this is almost always down to dietary factors, in particular the consumption of processed food such as sugar, vegetable oils, refined white flour and trans fats.

Historically, between 1851 and 1930, AMD was a rarity. It rose modestly in the 1930s but became an epidemic in the UK and USA by 1975.

By 2009 63% of the American diet consisted of processed sugars, starch and oils.

Dr Morrison comments: Dr Google now puts this at 73% “hyper-processed foods”.

By looking at the food intake and AMD in 25 nations, it was seen that as the traditional diets were replaced with processed foods, the incidence of new onset AMD correspondingly rose.

If sugar intake is moderate but polyunsaturated fat ingestion is rare, AMD does not rise.

It would therefore appear that processed and nutrient deficient foods are toxic to the retina.

AMD could probably be entirely preventable through reverting back to ancestral dietary patterns, should that be feasible, or eliminating processed foods that have become ubiquitous. Avoidance of these foods is likely to be extremely important for people who have been diagnosed with early or moderate AMD.

Dr. Morrison comments: She was recently at a Hospice ladies lunch group and was sitting at a table with six other women who were about 10-20 years older than herself. Five of them were currently getting eye injections for AMD. Diets that are considered the healthiest by Dr Google are the Mediterranean, Japanese, South Korean and French. None included processed foods."

Words above from here

Read more about Age-related macular degeneration (AMD) here

~ xxx ooo xxx ~

Do please share your thoughts on this article in the comments section, thank you.

All the best Jan

G is for Garlic, Gazpacho and Ginger

Would any of these be your choices? Do you have another dish that would fit 'G is for' ?

Please share your thoughts in the comments below.

G is for Garlic

Highly valued throughout the ages as a culinary spice, garlic is one of the oldest cultivated plants in the world. The garlic bulb is the most commonly used portion of the plant, composed of 8-20 individual, teardrop shaped cloves enclosed in a white parchment-like skin. It is an excellent source of vitamin B6 (pyridoxine). It is also a very good source of manganese, selenium and vitamin C. In addition, garlic is a good source of other minerals, including phosphorous, calcium, potassium, iron and copper.

A favourite recipe that uses garlic is 

Pork Stroganoff

please see recipe/more details here

G is also for Gazpacho

Gazpacho is a soup made of raw vegetables and served cold, usually with a tomato base, originating in the southern Spanish region of Andalucía, which some spell with a c, while others use an s.

please see recipe/more details here

G is for Ginger

Ginger is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain... it also has such a wonderful warm flavour.

Perfect for this Ginger Loaf, why not enjoy a slice with butter.

please see recipe/more details here

You will find a variety of recipe ideas within this blog, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use a reliable meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

Have you seen the choices for:
'A is for' here and 'B is for' here and 'C is for' here and 'D is for' here 

and 'E is for' here and 'F is for' here

All the best Jan