Vitamin K

Vitamin K is a group of vitamins that the body needs for blood clotting, helping wounds to heal.

There's also some evidence vitamin K may help keep bones healthy.

Good sources of vitamin K
Vitamin K is found in:

green leafy vegetables – such as broccoli and spinach
vegetable oils
cereal grains

Small amounts can also be found in meat and dairy foods.

Eat your Leafy Greens

they are so healthy - read more here

How much vitamin K do I need?
Adults need approximately 1 microgram a day of vitamin K for each kilogram of their body weight.

For example, someone who weighs 65kg would need 65 micrograms a day of vitamin K, while a person who weighs 75kg would need 75 micrograms a day.

A microgram is 1,000 times smaller than a milligram (mg). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg).

You should be able to get all the vitamin K you need by eating a varied and balanced diet.

Any vitamin K your body does not need immediately is stored in the liver for future use, so you do not need it in your diet every day.

What happens if I take too much vitamin K?
There's not enough evidence to know what the effects might be of taking high doses of vitamin K supplements each day.

What does the Department of Health and Social Care advise?
You should be able to get all the vitamin K you need by eating a varied and balanced diet.

If you take vitamin K supplements, do not take too much as this might be harmful.

Taking 1mg or less of vitamin K supplements a day is unlikely to cause any harm.

Above words taken from here

Please note:

People taking blood thinners, such as warfarin, should not take vitamin K supplements without consulting a doctor first, and should be wary of eating too many foods containing vitamin K, as it can stop the medication working properly.

More to read here

Articles within this blog 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.

~ enjoy your day ~

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

Broccoli Love it or Hate it ?

Do You Absolutely Hate Broccoli?

If your answer is yes, "it may well be because of your genes according to an article at SBS.com. Particular genes determine whether you can detect a bitter chemical (called PTC) in broccoli and other brassicas like cauliflower and brussels sprouts.

“On average, about 70% of us can taste something bitter in broccoli or PTC, but those with two copies of the bitter sensitivity gene are closer to 20%, and they are much more likely to hate it.”

U.S. President George H.W. Bush said in March 1990, “I do not like broccoli. And I haven’t liked it since I was a little kid and my mother made me eat it. And I’m President of the United States and I’m not going to eat any more broccoli!” He banned it on Air Force One."

More to read here

h/t Steve Parker, M.D. here

Steve says "Most of us at the Parker Compound like broccoli. My wife usually sautés it in olive oil and seasons with garlic, other herbs, and salt."

Do You Absolutely Love Broccoli?

If your answer is yes, then you may like to try this recipe (it's a popular one I've featured before) Broccoli and Chickpea Frittata - see details here

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

All the best Jan

Sunflowers ... did you know?

Who doesn't like sunflowers, they are easy to grow from seed and are such a cheerful looking flower. We used to plant sunflower seeds with our children and now our grandchildren take great delight in seeing their plants grow... and they do grow high! But there is more to sunflowers than just their wonderful colour as this article below details, I hope you find it an interesting read.

Becca Marsh writes:-

"Sunflowers are popular flowers often associated with the fall and harvest seasons. They have featured in some of the most famous paintings, hanging in farmhouses and on tea towels. But why has there always been a fascination with this modest plant? These curious plants have kept people questioning for many years. Many people still wonder how sunflowers always move to face the sun. 

Read on to find out more ...

What is heliotropism?
If you haven’t noticed, a young sunflower will always face the sun. This sun tracking is called heliotropism. Heliotropism is a plant’s response to sunlight which corresponds to the directional growth of the plant. Sunflowers are thought to participate in heliotropism due to an internal clock, similar to humans. The biological clock helps the plant grow to its fullest and receive the most energy possible.

What is the complete cycle of heliotropism?
The movement of the sunflowers is often referred to as heliotropism. The sunflower head will be facing east at dawn, ready for the sun to rise. The sun rises as the sunflower’s head begins to rise with it. As the sun moves across the sky throughout the day, the sunflower head tracks it. Eventually, when the sun sets in the west, the head finishes in this position. Overnight it gradually returns to face east, ready to greet the sun.

How do sunflowers move?
When a young sunflower plant is growing, it tracks the sun for ultimate growth, and the stem plays a vital role in this. The stem elongates during the day to support the moving head. In the morning, the east side of the stem will expand as the day goes on, allowing the head to move west. And then, at night, the reverse happens, and the west side of the stem will elongate to allow the head to move back east.

Why do young sunflowers always face the sun?
Young sunflowers need to track the sun to get the optimum energy to grow strong. This is known as photosynthesis, which is the act of leaves collecting the sun’s rays and converting these into energy and food for the plant. A lack of sun will leave a plant weak. Tests have been carried out over the years, experimenting with sunflowers, and one experiment attached the sunflower stem in one position so it couldn’t move. As a result, the sunflower had less leaf area and decreased biomass.

Once sunflowers reach a particular maturity, they no longer track the sun.

As sunflowers mature, they stop tracking the sun. This is primarily because their overall growth slows as they reach their peak. As they age, the flower’s circadian clock reacts positively to the early morning sun rays instead of the afternoon sun. This stunt in the plant’s growth means its internal clock adapts and focuses on adequate sunlight.

Another reason for sunflowers giving up their heliotropic ways is for the bees! Bees are five times more likely to land on a flower facing eastwards than one facing west. This is because the flower will become warmer quicker from the morning sunlight. Bees prefer warmer blossoms so that they will be attracted to these flowers.

What are the benefits of facing east?
As the sunflower matures, it must ensure its legacy will live on. As mentioned above, it faces east to encourage bees to help it pollinate. The sunlight and warmth encourage the flowers to bloom and produce pollen quicker than they were facing west. Many experiments have been carried out to test this theory through genotyping. Sunflowers also grow larger and heavier seeds if facing east.

Sunflowers have fascinated humans for many years and continue to draw our attention with their human-like movements in correlation to the sun. These bright flowers have a circadian rhythm, similar to humans’ biological clock, and once they reach a mature age, they remain facing east to help the bees pollinate. Sunflowers are so recognizable, their majestic yellow petals provide colour to a landscape and beauty to the eye."

Words and pictures above taken from here

Are Sunflower Seeds Good for You? Nutrition, Benefits and More ...
Sunflowers are rich in healthy fats, beneficial plant compounds, and several vitamins and minerals that may play a role in reducing your risk of common health problems, including heart disease and type 2 diabetes. Sunflower seeds are popular in trail mix, multi-grain bread, nutrition bars, and for snacking straight from the bag. You can read more about sunflower seeds, including their nutrition, benefits, and how to eat them here

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

All the best Jan

Pot-roast chicken with root vegetables and barley

A roast dinner with hardly any washing up, what could be better. This dish features chicken, a firm family favourite, and which even in these days of rising costs is still reasonably priced. Read on for more details ...

Ingredients

Serves four

1.5-1.8kg/3lb 5oz - 4lb chicken (free-range or organic, if possible)
olive oil, for roasting
½ swede (rutabaga), peeled and chopped
3 carrots, cut into chunks
2 onions, chopped
100g/3½oz pearl barley
2 chicken stock cubes
500ml/18fl oz hot water
2 garlic cloves, flattened
1 tsp dried thyme
1 head spring greens, shredded
salt and freshly ground black pepper

Method
1. Preheat the oven to 240C/220C Fan/Gas 9, or as high as it will go.
2. Put the chicken into a large casserole dish, drizzle with oil and season with salt and pepper. Roast for 15 minutes to brown the chicken, then remove from the oven and reduce the temperature to 220C/200C Fan/Gas 7.
3. Transfer the chicken to a plate, then put all the ingredients except the spring greens into the casserole. Lay the chicken on top and cover with the lid.
4. Set the casserole over a high heat for 3-4 minutes, until you hear the liquid in the bottom of the dish start to boil. Transfer to the oven and cook for 40 minutes, or until the chicken is cooked through completely.
5. Carefully remove the chicken from the pan with a pair of forks or tongs and set aside to rest for 15-20 minutes.
6. Meanwhile, stir the spring greens into the vegetables and pearl barley, cover with a lid and leave to stand while the chicken rests.
7. Carve the chicken and serve with the vegetables.

Each serving provides

447 kcal, 57g protein, 17g carbohydrate (of which 13g sugars), 14.5g fat (of which 3.5g saturates), 10g fibre and 2.5g salt.

Pearl Barley
Is barley with all the bran removed, giving the round, shiny grains a pearlescent white colour. It can be used in soups and stews as a thickener, or to add texture rather than flavour. Pearl barley is widely used in Japan and countries with cool climates.

From an original idea here

For readers who may prefer a vegetarian dish, have a look at 'Greengrocers Veggie Hotpot' here

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

Top Six Health Benefits Of Magnesium

Sharing some words from Kerry Torrens BSc. (Hons) PgCert MBANT. Kerry is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. 

What is magnesium?
From the regulation of muscle contractions and blood pressure, to energy production, blood sugar balance and even weight management and mood disorders, magnesium’s role in the body is plentiful. With such a long list of uses, it is no surprise it’s the fourth-most abundant mineral in the body, and involved in over 300 enzymatic reactions.

What forms of magnesium are there?
Found naturally in rocks and seawater, there are a number of forms of magnesium, including carbonate, chloride, hydroxide, oxide and sulphate, as well as glycinate, lactate, malate, citrate and orotate.

What are the health benefits of magnesium?

1. May strengthen bones and protect against osteoporosis
A number of population studies have reported positive associations between magnesium intake and bone mineral density in both men and women. This is because magnesium is involved in bone formation through its influence on bone turnover, as well as its role in potentiating vitamin D. Adequate magnesium may also play a part in keeping our muscles strong and healthy; this is an important strategy for preventing falls and fractures in the older population.

2. May help with depression and anxiety
Magnesium has been shown to have a mood-improving effect with benefits achieved both with or without the use of antidepressant medication.

3. May lower blood pressure
For those with hypertension, magnesium may help regulate blood pressure. There are also wider cardiovascular benefits, with higher magnesium intakes linked with reducing the risk of strokes.

4. May alleviate headaches/migraines
Magnesium deficiency appears to play a part in the development of migraines and headaches. However, evidence supporting the use of supplementation to prevent or reduce symptoms is, currently, limited.

5. May improve sleep
As we age, we experience changes in our sleep patterns. A study looking at the effect of magnesium on a group of 60-80 year olds suggests the mineral may help reverse these changes. For the rest of us, magnesium may also be a useful sleep aid, because it helps quieten the nervous system, creating a calm and relaxed disposition.

6. May alleviate pre-menstrual syndrome (PMS)
For many women of reproductive age, the strains of cyclical anxiety, stress, mood swings and bloating as well as menstrual migraine have a significant impact on quality of life. Interesting studies suggest magnesium alone and in combination with vitamin B6 may help alleviate some of these symptoms.

What are some food sources of magnesium?

Foods that are high in magnesium include:
Avocado

Banana
Leafy greens
Beans and lentils
Nuts and seeds
Quinoa and other unrefined grains
Dark chocolate (min 70% cocoa)
Try consuming more of these foods to help reduce symptoms of magnesium deficiency. You may be surprised to find out that it’s all you needed to feel better!

Although found in a number of foods, including green leafy vegetables, nuts and seeds, unless you’re eating a varied diet you may not achieve the recommended daily amount of 300mg (men) 270mg (women). Nutritional surveys support this, with reports of low magnesium levels among young adults in their 20s, especially women.

Other aspects of our diet can affect how efficiently we absorb magnesium. These include high intakes of caffeine and zinc supplementation.

What about magnesium supplements?
If you’ve been advised to take a supplement, it’s important to select a high-quality product that supplies the form of magnesium that is most likely to benefit the condition you want to address. The product you choose may also be influenced by the dose you’ll need, and how many capsules you’re willing to take. Common forms of magnesium that you’re likely to see on a supplement label include magnesium citrate, oxide, glycinate and malate. See the quick guide below on magnesium forms and suggested applications:

Magnesium citrate

Suggested uses: Occasional constipation, depression and anxiety

Smaller dose of elemental magnesium per capsule, so a daily dose is more likely to involve multiple capsules.

Magnesium oxide

Suggested uses: Heartburn and indigestion, constipation, migraine (including pre-menstrual)

Useful for those who want to take as few a number of capsules as possible, because the oxide molecule is small and delivers more magnesium per dose.

Magnesium chloride

Suggested uses: Heartburn, constipation
Used in topical applications to ease muscle soreness

Magnesium lactate

Suggested uses: stress, anxiety
Gentler on the digestive system, so useful option if you need to take high doses

Magnesium malate

Suggested uses: Heartburn, fatigue
Gentler on the digestive system and is less likely to cause laxative effects

Magnesium taurate

Suggested uses: Heart arrhythmia, brain function, regulates blood sugar

Magnesium L-threonate

Suggested uses: Depression, memory loss (including age-related)

Magnesium sulfate (epsom salts)

Suggested uses: Bath and foot soak to ease muscle aches, relaxation and stress relief, constipation.

Magnesium glycinate

Suggested uses: Heartburn, sleep, mental calm and relaxation, anxiety and depression

Magnesium orotate

Suggested uses: Heart health, energy support

Although magnesium supplements are well-tolerated by most people, some people experience symptoms such as nausea and diarrhoea. In order to minimise the risk of side effects, take the supplement with food and away from medication. High doses (more than 400mg) are more likely to cause digestive upset and currently there is insufficient evidence to support what the effects of high doses may have over time. Always keep to the directions on the label and refer to your GP or health professional if you are unsure.

Last words
Certain groups are more likely to be at risk of low levels of this important mineral – these include older adults, type 2 diabetics and those with gut issues, such as Crohn’s disease. However, before you supplement you should be aware that certain medications may interact with magnesium or affect magnesium status so it is vital you speak with your GP before taking a supplement.

Always speak to your GP or healthcare provider before taking a new supplement or if you are concerned about nutritional deficiencies.

Words above and more to read with all relevant research links can be seen here

IMPORTANT PLEASE NOTE:

Articles within this blog 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.

Eat your Leafy Greens

they are so healthy - read more here

Dear reader, we bring a variety of articles, studies, recipes etc. to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Greek-style meatball bake, so flavourful

An all-in-one traybake makes a great family dinner. Packed with flavour, this Greek-style meatball bake freezes well and is perfect for batch cooking.

Ingredients

Serves 4 (or 2 adults and 3 children)

500g/1lb 2oz lamb mince or beef mince, or a mix of both
1 slice bread, whizzed or grated into crumbs
½ tbsp dried mint
1½ tbsp dried oregano
200g/7oz feta
2 large red onions, cut into chunks
3 tbsp olive oil
1 lemon
2 x 400g tins chopped tomatoes
1 tbsp granulated or caster sugar, or natural sweetener such as xylitol or agave syrup
½ tsp ground allspice or cinnamon
salt and freshly ground black pepper
To serve

Cauliflower rice, cooked rice or couscous.

Method

1. Preheat the oven to 220C/200C Fan/Gas 7. Put the mince, breadcrumbs, mint, ½ tablespoon of the oregano and ½ teaspoon of freshly ground black pepper in a mixing bowl. Finely crumble in 75g/2¾oz of the feta, then use your hands to squish the ingredients together until well blended. (This will help the mince become tender, too.) Roll the mixture into 20–25 small meatballs.
2. Put the meatballs and onion chunks into a roasting tin in which they will fit snugly in a single layer. Drizzle over the olive oil, give the tin a good shake, then roast for 10 minutes.
3. Give the tin another shake to release any stuck meatballs, then turn each one over and roast for a further 10 minutes, until the meatballs are browned.
4.Zest the lemon and keep the zest fresh for serving by wrapping it in a piece of damp kitchen paper. Juice the lemon and mix the juice with the tomatoes, sugar or sweetener, the remaining dried oregano and the allspice or cinnamon. Use 200ml/7fl oz water to swill out the tomato tins and stir this in too. Pour the tomato sauce all over the meatballs and onions, turn the oven down to 200C/180C Fan/Gas 6 and bake for 35 minutes more.
5. Check the meatballs are cooked through and the sauce has thickened. Season to taste. To serve, spoon the meatballs over cauliflower rice, cooked rice or couscous, crumble over the remaining feta and sprinkle with the lemon zest.

Tips

i) Some readers may want to serve this with little roasted potatoes, popped in the oven alongside the traybake.

ii) If you are a family of two, it’s worth putting half into the freezer. If you are feeding four or five, why not double the quantities and bake in two tins so that the sauce thickens nicely as the meatballs cook: once cool, the tin can be covered and put straight into the freezer. Defrost fully in the fridge overnight, then cover with foil and heat through in a preheated oven at 180C/160C Fan/Gas 4, or warm smaller portions in the microwave or on the hob.

From original idea here

~ a peaceful scene to enjoy ~

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

The Strawberry Moon Shone Brightly

Strawberry Moon captured over England

The Full Moon marking the start of meteorological summer has been seen glowing in the sky above England. Many photographers captured images of the Strawberry Moon, which was visible from just after 21:00 BST on Saturday until just before 04:30 on Sunday.

photo credit : tracey1978tails

The Strawberry Moon in Overseal, Derbyshire reached peak illumination at 03:42 BST on Sunday

Its name is thought to come from Algonquian tribes in North America, with June being the month when strawberries begin to ripen for picking.

Historically, names like this would have served a purpose, helping to monitor the changing seasons.

photo credit : Kris Meaden

The Strawberry Moon was glowing above the historic castle on St Michael's Mount, Cornwall

Although it appeared spectacular, the Strawberry Moon was not considered a super-moon. The first super-moon of 2023, when a Full Moon is also at its closest point to Earth along this orbit, is expected in August.

Words, pictures and more to see here

... and talking strawberries why not enjoy some Strawberry Cheesecake

see recipe/more details here

This blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, 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

Thought For The Day

Sharing some good words ...

image from here

"This is the beginning of a new day. You have been given this day to use as you will. You can waste it or use it for good. What you do today is important because you are exchanging a day of your life for it. When tomorrow comes, this day will be gone forever. In its place is something that you have left behind. Let it be something good."

Author Unknown - words seen here 

I thought these words worth sharing,

Would you agree?

All the best Jan

Make a Heart Tart : Perfect for a special breakfast or lunch

Well, it doesn't have to be a birthday or anniversary but this special breakfast or lunch could help spread the love! Using smoky, savoury bacon, egg, crème fraîche and tomato this heart shaped tart tastes delicious and it also gives you the chance to show off your creativity in the kitchen. Lovely finished with fresh basil leaves for added freshness! 

Ingredients

375g pack ready-rolled lighter puff pastry
60ml 50% less fat crème fraîche
3 eggs, plus 2 egg yolks
5-6 slices smoked streaky bacon
100g cherry tomatoes, halved
10g fresh flat-leaf parsley, roughly chopped
10g fresh basil, leaves picked

Method

1. Preheat the oven to gas 6, 200°C, fan 180°C. Cut the pastry into a large heart shape, about 30 x 30cm. (Remove and save the excess pastry for another recipe.) Using a sharp knife, score a line 1cm from the edge to create a border, then transfer to a non-stick baking sheet.
2. Mix the crème fraîche and the egg yolks in a bowl; season. Spoon onto the pastry, being careful not to go over the border. Arrange the bacon and the tomatoes in the heart, leaving a gap in the middle for the eggs. Scatter with the parsley.
3. Beat 1 egg, then brush the pastry border with it. Bake on the middle shelf for 18 mins until lightly golden, then crack the remaining eggs into the centre. Bake for a further 10-12 mins until the pastry is deep golden and the eggs are cooked. Scatter with the basil leaves to serve.

See original idea and more details here

Not all readers will find this recipe suggestion suitable, and it is important to note, that you will find a wide variety of articles and recipe ideas within this blog. 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 think I will just enjoy eating mine !

I think I will just enjoy eating mine ! ... Cheese that is !

Just recently (29 May) "hundreds of people took part in the annual cheese rolling extreme sporting event. Competitors chased a 7lb (3kg) Double Gloucester cheese wheel down the almost-vertical Coopers Hill in Brockworth, near Gloucester.

A view down Cooper's Hill, from the start point of the race to the finish (where the dog-walkers are). 

The world-famous event went ahead despite safety fears.

Matt Crolla, 28, from Manchester, won the first race. The women's race was won by Delaney Irving who was knocked unconscious as she chased the cheese.

"I'm glad I'm pretty conscious and I've not got many serious injuries," said Mr Crolla. Asked how he prepared for the race he said: "I don't think you can train for it, can you? It's just being an idiot."

Women's champion Ms Irving, 19, from Vancouver Island in Canada, said the race was "good... now that I remember it". "I remember running, then bumping my head, and then I woke up in the tent," she said. "I still don't really believe it, but it feels great."

See pictures and read more here

Double Gloucester is a traditional, full fat, hard cheese made from pasteurised or unpasteurised cow's milk. The cheese, made from the milk of once nearly extinct Old Gloucester cows, traces its origins to 1498 in the City of Gloucester.

Gloucester comes in both single and double varieties. While Single Gloucester is made from skimmed milk, Double Gloucester uses full fat milk. In addition, Double Gloucester is twice the height of Single Gloucester and more flavourful. It is also said that Double Gloucester uses the whole milk taken from two milking or a mixture of milk and cream.

The double variety has a smooth and buttery texture, rich and nutty yet mellow flavour and apricot colour thanks to the addition of annatto plant extract. Vegetarian rennet is used and the cheese is aged for at least 4 months. If the cheese is allowed to age further, it will develop more complex and nutty flavours. Moreover, the texture tends to become very hard and flaky.

Double Gloucester participates every year in the Cooper's Hill Cheese-Rolling and Wake where buyers jump on the cheese to evaluate its quality and sustainability. A traditional British Ale or red like Syrah will perfectly complement a Double Gloucester.

These words and more can be seen here

If you would like to use Double Gloucester cheese in a great tasting recipe, then this one may suit you ... it's a 'cheese and asparagus soufflé' ... you can find it here

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

It's June 2023

Time to say goodbye to May as we welcome June.

It is the month of June,

The month of leaves and roses,

When pleasant sights salute the eyes,

And pleasant scents the noses.

–N. P. Willis (1807-67)

Sharing five fun facts about June ...

June used to be the fourth month of the year

Before Julius Caesar came to power, the calendar year only had 10 months, with June being the fourth month. In 46 BC he created the Julian calendar by adding two more months to the year, which made June the sixth month.

June has two star signs

If you were born on or before the 20th of June, you’re a Gemini, often characterized as passionate, adaptable, and intelligent. If you were born on the 21st of June or later, you’re a Cancer, considered to possess a depth of emotion and a great sense of loyalty. Do these descriptions fit you?

Junes Birth Flowers

The beautiful Rose and Honeysuckle are the birth flowers of June.

Both symbolize all things related to love, desire, generosity, and affection. Roses are perhaps the flower most symbolic of passion and romance worldwide. So, if your partner’s birthday is in June, you really can’t go wrong with a bunch of roses.

June has its own beetle named after it
Though you may not have made the connection, the June bug (or June beetle) is named for the month itself. They’re only found between May and June in the USA and survive on a mixed diet of plants and shrubbery. They’re completely harmless to humans, though they can prove to be a bit of a pest if you keep plants as they eat anything!

June’s full moon is

The Strawberry Full Moon, named for the bounty of fruit grown at this time of year. You can see it for yourself around the 4th of June, with it being considered both the last full moon of spring and the first of summer.

--- xxx ---

Now onto a recipe suggestion!

Victoria Sponge Cake

Who can resist this easy, low carb, keto Victoria sponge cake.

It is made of two sponge cakes that sandwich

homemade whipped cream and sugar-free strawberry jam.

It is a classic, British dessert that is perfect for afternoon tea!

see more details here

~ Wishing you a happy June 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

Crunchy Berry Mousse : A low carb / keto dessert

Looking for a low carb/keto dessert, how about this one?

Crunchy Berry Mousse

this simple low carb/keto dessert is just delightful.

It's one that the whole family (and friends) can sit down and enjoy.

The combination of berries, cream and pecan nuts with a touch of citrus ... delicious,

Ingredients

Serves Four

240 ml double (heavy) whipping cream

45 g mixed berries fresh or frozen

25 g chopped pecan nuts

¼ lemon the zest

1⁄8 teaspoon vanilla extract

 Instructions

more details here

Three low carb berries
Strawberries 6 grams of carbs per 100 grams
Blackberries 5.1 grams of carbs per 100 grams
Raspberries 4.6 grams of carbs per 100 grams.
For a quick and easy dessert -
just place a few in a bowl and enjoy them with some double (heavy) cream

Read more about berries being among the healthiest foods you can eat here

Dear reader, 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

A Sign Of The Times !

It seems there is no doubt about it, prices everywhere have been going up and up and still are!

Here in the UK, "the government is discussing plans for supermarkets to introduce a cap on the price of basic food items to help tackle the rising cost of living. A voluntary agreement with major retailers could see price reductions on basic food items like bread and milk.

Food prices rose by 19.1% in the year to April - its second highest rate in 45 years.

Downing Street sources have stressed that there are no plans for a mandatory price cap.

The idea of a cap or freeze on basic food items, was first reported by the Daily Telegraph, and is said to be at the "drawing board stage".

Supermarkets are expected to be allowed to select which items they would cap and only take part in the initiative, modelled on a similar agreement in France, on a voluntary basis.

However there is some doubt over what impact a price cap of food will have.

The British Retail Consortium says that the government should focus more on cutting red tape rather than "recreating 1970s-style price controls".

"This will not make a jot of difference to prices. High food prices are a direct result of the soaring cost of energy, transport, and labour, as well as higher prices paid to food manufacturers and farmers," says Andrew Opie, director of food and sustainability at the BRC."As commodity prices drop, many of the costs keeping inflation high are now arising from the muddle of new regulation coming from government. Rather than recreating 1970s-style price controls, the government should focus on cutting red tape so that resources can be directed to keeping prices as low as possible."

At a meeting with food manufacturers last week the chancellor Jeremy Hunt stressed widespread concern about prices and agreed to engage with the industry on possible measures to ease pressure on household budgets.

Experts have warned that expensive food is set to overtake energy bills as the "epicentre" of the cost-of-living crisis."

The above is just a snippet of article which you can read in full here

image from here

Have you been experiencing higher food prices?

Have you any tips to pass on which readers could find helpful?

Please share your thoughts in the comments.

All the best Jan

Not everyone likes Kale !

image from here

Tess Patrick writes:
"For years, we’ve been told to eat our kale. I’m not sure about you, but until recently, I thought kale was hugely overrated. Its leathery texture, its green-ness - it was all a turn-off. In fact, the only kale I could stand was crispy kale chips. And it’s just as good as other salad greens, like baby spinach or arugula, right?

It turns out I was wrong. There’s a reason why every healthy foodie craves the leafy greens; they’re packed with so much nutritious goodness it would be a crime not to include them in your salad. If you need a little more convincing to pick up a bunch this week, I’ve uncovered some amazing health benefits of kale, so be sure to give them a try.

1. More Calcium-Dense Than Milk
We all know that we need milk to build strong bones, or so we’ve been told. But what if that’s not necessarily the case? While 100g of traditional milk offers approximately 110mg of calcium, 100g of kale offers more than twice that amount - at 250mg. Sure, 100g of kale is comparatively a lot more in volume than 100g of milk, but this framework will allow you to switch our mainstream sources for healthier alternatives in the long run.

2. Rich In Nutrients, Low In Calories
This is the number one reason why superfoods get the name they do - they’re able to offer concentrated widespread macro and micronutrients, with very little in the way of calories. One cup of kale, for instance, contains 684% of the Vitamin K RDI, 134% of the Vitamin C RDI, and 206% of the Vitamin A RDI< plus iron, folate, omega-3s, magnesium, calcium, iron, fibre, and 2 grams of protein - with only 33 calories!

3. Rich In Phytonutrients - Everyone’s Favourite Antioxidants
By now we all know about antioxidants’ ability to fight free radicals off, which supports the body through all manner of sins. But what foods should we reach for when we need an antioxidant top-up? Kale contains essential phytonutrients, which ease inflammation, improve the liver’s detox ability, and can even protect brain cells from stress. This is thanks to beta-carotene and vitamin C, as well as various flavonoids and polyphenols, such as quercetin and kaempferol.

4. Easy To Grow, Meaning Regenerative Agriculture
For the amount of kale required for healthy nutrients, the growing process is incredibly easy. A full bunch will grow from seed in as little as two months (when planted at the right time) and requires a relatively small area of land for growth. Sustainable agriculture is currently one of the major shifts needed to support a healthy, thriving planet and counteract climate change, which in turn impacts the overall health of the humans on it. In short, kale is a win for the climate - and it’s even better if you can grow it at home!

5. Kale Can Support Healthy Weight Loss
There’s a reason why kale has developed the reputation it has; kale smoothies and massaged salads support healthy weight loss for those struggling with excess weight. This is in part because it is low in calories, but rich in bulk and water content - making you feel fuller for longer. As it also contains protein and fibre, two essential nutrients for weight loss, it is considered to be a superfood in that respect. Some theories also suggest that including more kale in the diet is often adopted alongside other healthy dietary or lifestyle habits, which may influence weight loss further.

So for whatever reason you’re working on your health, be it chronic illness and weight loss, or simply meeting your daily requirement of greens, I hope these health benefits are enough to convince you start massaging your kale (it releases the oils that help with the texture), and hide it through your next salad today."
Above words taken from article here

Benefits of Massaging Kale
It softens and tenderizes kale leaves by breaking down tough fibres.
It reduces the bitterness of raw kale and brings out great natural flavours.
Read more about this, and how to do it here

Not everyone likes Kale, do you? There maybe another leafy green vegetable you prefer, do please share your thoughts in the comments below.

image seen here

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

All the best Jan

Five Random Fun Facts

Sharing five random fun facts ... do you know any of them?

1. The colour orange was actually named after oranges.

The colour orange didn’t exist in the English language until the late 15th century when the first oranges began to appear in England. Of course, there were many things before this that today would undeniably be called orange, but there wasn’t a name for the colour back then. So instead, orange-coloured things would be called ġeolucrog (yellow-saffron), or if something had more of a red tinge to it, it was called ġeolurēad (yellow-red).

2. Crows often hold grudges against specific people.

Crows are excellent at recognizing people’s faces and are able to remember people for a long time! This can be either a negative or positive fact, depending on how nice you are to them. While crows can tell us apart, we would find it difficult to distinguish one crow from another.

3. The smallest bone in your body is in your ear.
Known as the stapes bone, this tiny bone is, on average, 0.09 × 0.11 inches (3 × 2.5 mm) in size. The stapes bone can be found in the middle ear of humans and many other animals. It is vital in transferring vibrations from sounds into the inner ear.

4. Only 5% of the ocean has been explored.
The ocean covers around 70% of the Earth’s surface, and it is much harder to explore than land. As much as 20% of the ocean floor has now been mapped, thanks to advancements in sonar technologies. The reason we’ve explored so little of the ocean is that the technology needed has only developed over the last 100 years.

5. Banging your head against a wall for one hour burns 150 calories.
This is definitely not recommended, and I do wonder how it was tested? Does anyone know? A safer way to burn 150 calories would be to take your dog for a walk for 45 minutes, if you haven't a dog just enjoy a walk.

Did you know any of these five facts?

I knew about the crows, and I had read about the stapes bone.

~ xxx ooo xxx ~

I am also sharing links to two posts you may be interested in reading:-

1. Ways That Having a Pet Can Help Your Diabetes

It is well-established that having a companion animal can do wonders for our health, both physically and emotionally. How can having a pet help with diabetes management?  - read about it here

2. This just may be the new keep fit

You might not relish the idea of doing household chores, but research claims that dusting, vacuuming and mopping with gusto are as good for you as any session at the gym.- read about it here

~ enjoy your day ~

This blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, funnies, photographs, music and recipes!

However, not all the recipe 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

Salmon wrapped with a Dijon mustard and mascarpone sauce ... delicious and low carb/keto too

Today I am sharing a low carb/keto recipe by Gino D'Campo who says "are you looking for a delicious salmon recipe with a difference? If you are, you’ve found it! Here’s my wrapped salmon with Dijon mustard & mascarpone sauce for you to enjoy.

For many people, salmon is the king of fish – it has a firm, meaty texture and a beautiful pink colour. It’s really versatile, too – it can be baked, poached, steamed, fried or flaked into stir-fries, pasta or risotto. It’s known as a brain food because of its high Omega 3 content, as well as being rich in vitamin D and minerals. This is a delicious way to get all the family eating fish – creamy, comforting and delicious."

Ingredients

Serves Four
1 Courgette (zucchini), Trimmed
400g, Cut Into 4 Pieces Skinless Salmon Fillet
40g Salted Butter
100ml Hot Vegetable Stock
1 Teaspoon Dijon Mustard
50g (Reduced Fat) Mascarpone Cheese
1 Tablespoon Fresh Dill, Finely Chopped
1/2 Teaspoon Garlic Salt
To Taste Salt
To Taste Freshly Ground Black Pepper

Method
1. Preheat the oven to 200ºC/gas mark 6.
2. Using a potato peeler, slice 8 wide ribbons from the courgette (zucchini) lengthways and set aside.
3. Lightly season each salmon fillet with salt and wrap 2 courgette ribbons around each fillet. Transfer the wrapped salmon to a baking tray measuring about 25 x 35cm and evenly dot the butter over. Transfer to the oven and bake for 18 minutes.
4. Dice the remaining courgette and put into a small saucepan. Add the vegetable stock, Dijon mustard, mascarpone cheese, dill and garlic salt and stir all together. Place the saucepan over a low heat and gently cook for 10 minutes, stirring occasionally with a wooden spoon. Make sure that the sauce doesn’t boil otherwise it will split.
5. Remove the salmon from the oven and arrange on a serving platter. Pour the mascarpone sauce over and around salmon.
6. Season with black pepper and serve immediately with vegetables of your choice.

Gino's Tip
Bake the salmon parcels seam side down to help prevent the parcels unravelling.
Nutrition Per Serving
Fat 26g Carbs 2g Fibre 1g Protein 23g
From an original idea seen here

~ wishing you a happy day ~

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.

All the best Jan

Ya Gotta Larf

 

Eddie

Mediterranean-style bean salad ... a quick no-cook dish

Mediterranean-style bean salad, a quick no-cook dish, which can be eaten on it's own, or goes nicely with steamed white fish e.g. cod.

Ingredients
Serves Four
290g jar artichoke heart in oil
1 tbsp. sundried tomato paste
1 tsp white wine vinegar
410g can cannellini beans, drained and rinsed
300g small vine tomato, quartered (about 12 in total)
handful Kalamata black olives
2 spring onions (scallions), thinly sliced on the diagonal
200g log soft goat's cheese crumbled (see tips below)

Method

1. Drain the jar of artichokes, reserving 3 tbsp. of the oil. Pour the oil into a bowl and stir in the sun-dried tomato paste and vinegar until smooth. Season to taste.

2. Roughly chop the artichokes and tip into a large bowl with the cannellini beans, tomatoes, olives, spring onions and half the goat’s cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Season to taste. Crumble over the remaining goat’s cheese, then serve.

Tips

You could use a can of tuna and flake it into the salad instead of goat’s cheese.
You could use Feta cheese if preferred.

Nutrition Per Serving
Fat 28g Carbs 16g Protein 13g
From an original recipe here

Spring onions are also known as scallions or green onions. Spring onions are in fact very young onions, harvested before the bulb has had a chance to swell. Both the long, slender green tops and the small white bulb are edible and are good either raw or cooked. They have a similar flavour to onions but are much milder.

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.

All the best Jan