Go Greek Midweek with this lower carb vegetarian side dish !

Why not Go Greek Midweek with this Greek Style Roasted Mushrooms with Red Pepper, Herbs and Feta side dish. Its vegetarian, tasty and low in carbs 😋

These Greek-Style Roasted Mushrooms with Red Pepper, Herbs, and Feta are perfect for a meatless side dish. It's low carb, keto and gluten free. The dish is termed 'Greek Style' because of the herbs and feta used, you can read more about feta cheese here.

Ingredients
(makes about four servings)

4 T extra virgin olive oil
2 T fresh mint, finely chopped
2 T fresh oregano, finely chopped (Other fresh herbs of your choice could be used.)
3 T fresh lemon juice (or less if you’re not a big lemon fan)
12 oz. jar roasted red pepper, drained well and diced into small pieces
1 pound fresh white or brown mushrooms
1/3 cup crumbled Feta cheese
salt, fresh ground black pepper to taste

Directions
1. Preheat oven to 450 F and line a roasting pan with aluminium foil.
2. Wash the herbs finely chop.
3. Drain the red peppers in a colander placed in a sink, then chop into small dice.
4. Mix 2 T olive oil with the lemon juice; (you can use fresh-frozen lemon juice), diced red pepper, chopped mint, and chopped oregano.
5. Set aside to marinate while you prep and roast mushrooms.
6. Wash mushrooms and spin dry or dry with paper towels.
7. Cut large mushrooms into quarters and smaller ones in half so you have same-size pieces and toss mushrooms with the remaining 2 T olive oil and salt and pepper.
8. Arrange on foil-lined roasting pan.
9. Roast at 450 F for 15 minutes, until mushrooms are starting to get brown and liquid is mostly evaporated.
10. Then turn mushrooms over with a metal spatula and return to oven to roast about 5 – 10 minutes longer.
11. Mushrooms should be brown all over.
12. Place mushrooms back into the bowl you used to toss them with olive oil, add the red pepper and herb mixture, and gently combine.
13. Taste and add more salt and pepper if desired.
14. Arrange the mushrooms on a large serving platter, sprinkle with crumbled Feta cheese, and serve.
15. This is good warm, or at room temperature.

This idea from Kalyn's Kitchen blog, see more here
If you need help with measurement/weight conversion see here

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

All the best Jan

'What can patients do to help ensure a good consultation with their GP or specialist doctor?'

Sharing an article (and image) taken from Diabetes Diet blog

From Open Verse

Adapted from IDDT* Newsletter March 2024

"What can patients do to help ensure a good consultation with their GP or specialist doctor?

This was the aim of a diabetes support group. They brainstormed what they wanted to achieve and then discussed the way to get this.

The first step is preparation for your appointment.

What is the point of the consultation? Is it a first meeting, a review of progress, a follow up from a previous meeting? Think, What do I want to get out of this consultation?

Have a clear understanding of your problem if possible. Rehearse what you intend to say.

If you have a complex or worrying problem you may wish take a partner or friend with you to listen so that important information is not forgotten.

Prepare a list of questions you have for the doctor. Give it to them. This way they can figure out best how to answer comprehensively on what they can answer and tell you what they can’t answer.

During the consultation

Try to sit so you can face the doctor either side on or in front of them.

Keep it simple if you can and let the doctor know you have questions to ask, and when is it a good time to ask them.

Maintain eye contact with the doctor, encourage a two way conversation and demonstrate a desire to build a working relationship with the doctor.

Briefly summarise your symptoms.

Ask clarifying questions if you have any uncertainty such as, Why do you advise me to take these medications? Ask if there are alternative treatments.

Answer questions honestly eg if you haven’t been taking your medication as prescribed.

Be positive.

What patients want in a consultation.

Patients want to feel welcomed into the consultation. They want a doctor who shows interest, care and respect for them. A sense of humour may be appropriate.

They want to have eye contact and not just have a doctor who looks at a computer.

They want to be treated in an intelligent adult to adult way. They want the doctor to listen and to have a two way exchange.

They need the doctor to have their notes and be familiar with them.

The patient’s carer also needs to be involved in the conversation.

They need TIME to allow a relevant discussion. Often more than one issue is involved. Test results need to be explained and some patients will want specific information other than “normal” or ” a bit low”. They want options to be discussed and involved in implementing a course of action.

Patients dislike being contradicted over their experience and treatment history. They want their doctor to be frank when the doctor doesn’t know something. They welcome referral or a doctor speaking to someone with more expertise when necessary.

Some patients are very keen to have copies of letters and summaries of the discussion and action plans."

xxx ooo xxx

Although this paper/article primarily was for people with diabetes, I know many of us can struggle when attending Doctor or hospital appointments and the points raised are perhaps relevant to quite a few readers. Do please share any thoughts you may have in the comments section below.

*The Insulin Dependent Diabetes Trust (IDDT) is a registered charity and was formed in 1994. It is an organisation for people living with diabetes run by people living with diabetes. It recognises that when one person in a family lives with diabetes, this affects other family members and IDDT offers support to partners and parents. The trust raises awareness of important issues for people with diabetes and provide information in non-medical language.

More information here

All the best Jan

Wishing You A Happy Monday

Well the weekend came and zoom it went! The weather in our part of the UK wasn't too bad with Sunday being a lovely day. In fact out and about people were sitting in their gardens albeit with a light coat on! Sunshine just lifts the spirits doesn't it 😊

Some parts of the UK were not so fortunate with Storm Kathleen bringing some very wet and windy weather and flights from some airports were grounded.

Today (8th April 2024) we also have the prospect of a solar eclipse which should be visible for those across North America and other countries (more details here) while here in the UK you may see it if you live in the western parts of the country. It is important to remember that you need special glasses or viewers to watch the eclipse - do not attempt to make your own.

Whatever you are doing, wherever you are, I hope you have a happy Monday.

Perhaps you may have time for a slice of

Ginger Cake

Made the lower carb way using coconut flour

more details here

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

All the best Jan

Quiche : Two Lower Carb Choices

QUICHE ORIGINS
Although quiche is now a classic dish of French cuisine, quiche actually originated in Germany, in the medieval kingdom of Lothringen, under German rule, and which the French later renamed Lorraine. The word ‘quiche’ is from the German ‘Kuchen’, meaning cake.

The original ‘quiche Lorraine’ was an open pie with a filling consisting of an egg and cream custard with smoked bacon. It was only later that cheese was added to the quiche Lorraine. Add onions and you have quiche Alsacienne. The bottom crust was originally made from bread dough, but that has long since evolved into a short-crust or puff pastry crust, including variations to encompass lower carb recipes.

Quiche became popular in England sometime after the Second World War, and in the U.S. during the 1950's. Today, one can find many varieties of quiche, from the original quiche Lorraine, to ones with broccoli, mushrooms, ham and/or seafood (primarily shellfish). Quiche can be served as an entrée, for lunch, breakfast or an evening snack.
The words above taken from here

So now onto two lower carb quiche recipe suggestions, does one of them catch your eye and taste buds, do please share your thoughts in the comments.

Impossible Quiche

This recipe from Tamsin Burnett-Hall is called the 'Impossible Quiche'. Why impossible? Well, there’s no actual pastry, but the addition of some flour to the savoury egg custard separates out during cooking to form a soft ‘crust’ that holds the quiche together. It also means it’s less calorific and has just 10 carbs per serving.

Ingredients 

Serves Six

oil or butter to grease
4 medium eggs
50g self- raising flour
375ml milk
125g extra mature cheddar, grated

For The Filling

100g young spinach
1 x 140g pot chargrilled artichokes, drained and halved
75g soft goat’s cheese

Method

1. Preheat the oven to 190°C, fan 170°C, gas 5 (this is hotter than the usual temperature for baking a quiche but works perfectly for this particular recipe). Lightly grease a 23cm base diameter ceramic or Pyrex flan dish (or a square baking dish will do the job as well).

2. Wilt the spinach in a pan over a medium heat. Leave to cool, then squeeze out the excess moisture and add to the greased dish, along with the artichokes.
3. Break the eggs into a mixing bowl and whisk together with the flour, then gradually whisk in the milk until smooth. Stir in 100g of the cheddar, then season the mixture and pour into the baking dish. Don’t worry that it looks very thin and liquid. Randomly add small spoonful's of the soft goat’s cheese then scatter with the rest of the cheddar.
4. Bake for 30 minutes until golden, set and starting to rise. Leave to settle for at least 30 minutes before serving; this is best served warm, rather than hot.

This will keep in the fridge for up to 3 days; best served at room temperature or warm.

From original idea here

Crustless Quiche Lorraine

This simplified version of the classic French tart by Sunil Vijayakar requires no pastry skills, reducing the preparation and cooking times. It is delicious served warm from the oven or cold as leftovers the following day. This recipe is just 4g carbs per serving.

Ingredients
Serves Four
low-calorie cooking spray
8 lean bacon rashers, roughly chopped
1 onion, finely chopped
6 large free-range eggs
100g/3½oz Cheddar, grated
2 tbsp chopped fresh tarragon
2 tbsp finely chopped fresh chives
100g/3½oz cherry tomatoes, halved or quartered
salt and freshly ground black pepper
crisp green salad, to serve

Method

1. Preheat the oven to 180C/160C Fan/Gas 4.
2. Spray a large frying pan with low-calorie cooking spray. Add the bacon and onion and stir-fry over a medium heat for 10 minutes, or until the onions have softened and the bacon is cooked.
3. Whisk the eggs in a wide bowl and stir in half the cheese and 1 tablespoon each of the tarragon and chives. Stir in half of the bacon and onion mixture. Season well with salt and pepper.
4. Lightly spray a 20–22cm/8–8½in round ovenproof dish or non-stick pie tin with low-calorie cooking spray. Pour in the egg mixture. Scatter over the remaining bacon and onion mixture, cheese, herbs and the cherry tomatoes. Bake for 30–35 minutes, or until just set and golden. Serve warm or cold, sliced into wedges with a crisp green salad of your choice.
From original idea here

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

All the best Jan

Aprils Birth Flower : The Daisy

We have quite a few family (and friends) birthdays in April and here in the UK it can be a lovely spring-time month. If you were born in April you are blessed with two birth flowers, daisies and fragrant sweet peas.

Daisies are everywhere, popping up along roadsides, in fields, and gardens, and they are popular for playing the classic “he loves me, he loves me not” game.

Sweet peas’ with their colourful petals cluster at the ends of long stems, fill the air with the delightful scent of spring.

This post shares some facts about the Daisy, a post about sweet peas will follow shortly.

Did you know!

Technically, a daisy flower head is not just one flower but actually two in one. The central cluster, called the disc floret, is distinct from the surrounding petals, which is called the ray.

Daisies are safe to eat and can be used as garnish or incorporated into salads or soups. The raw leaves can also be eaten, but they could leave a bitter taste in your mouth.

You’re not wrong if you think daisies look like miniature sunflowers. Both flowers belong to the same large family called Asteraceae.

Daisies are tough plants capable of adapting to different habitats. As a result, they flourish everywhere on the globe except Antarctica.

On April 18, 2009, 331 people gathered on an Italian TV show to play the world’s largest game of “He Loves Me, He Loves Me Not” with daisies.

This flower gets its name “daisy” from the Old English term daes eag, meaning “day’s eye.” This comes from its behaviour of shutting its petals at night and unwrapping them in the morning.

Bees love daisies, so you’re likely to find them buzzing around fields of this flower. The flat arrangement of daisy petals makes it easy for the bees to access the pollen they use for food.

Daisies were traditionally used to make herbal medicines for colds. Modern studies have revealed that these humble plants contain almost as much vitamin C as lemons, which could help fight a cold.

Over 20,000 daisy species exist, and they come in various colours, including pink, yellow, white, and blue.

Daisies are the official flowers of the fifth wedding anniversary. They are also said to represent purity and innocence.

I hope you enjoyed this reading this post. You may now like to read this one about 'Some Foods In Season During April' which also has some recipe suggestions - see here

All the best Jan

White Fish with Broccoli and Brussels Sprouts : Healthy, Low in Carbs

Sharing this lower carb baked fish and green vegetable meal you may wish to try.

Ingredients

(Serves 4)

500g Brussels sprouts, halved
350g Broccoli, cut into florets
2 tablespoons olive oil
120g feta cheese, crumbled
4 (150g each) firm white fish fillets
1 teaspoon lemon pepper seasoning
Lemon wedges, to serve

Method

1. Preheat oven to 180°C/160°C fan-forced. Combine Brussels sprouts, broccoli and 1 tablespoon oil in a large roasting pan. Roast for 30 minutes or until vegetables are almost tender.

2. Sprinkle vegetables with feta. Bake for a further 10 minutes or until vegetables are tender.

3. Meanwhile, line a baking tray with baking paper. Place fish on prepared tray. Drizzle with remaining oil. Sprinkle with lemon pepper. Bake for 10 minutes or until fish is just cooked through.

4. Serve fish with vegetable mixture and lemon wedges.

Recipe from original idea here

It's great, healthy food to be enjoyed - I hope you do 😋

Alternative Recipe Suggestions
Vegetarian Choices, five recipe suggestions can be seen here
Vegan Choices, lower carb recipe suggestions can be seen here
Chicken, three favourite recipes you may like here
Pork, three low carb recipes here

~ enjoy your day ~

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

All the best Jan

Early Morning View!

Sunrise at Godshill in the New Forest.

Godshill is a small village within the New Forest National Park, Hampshire, UK.

photo credit Claire Sheppard

I for one am so pleased Claire was up bright and early and was able to get this lovely photograph.

Such a peaceful view.

Wishing all readers a happy and peaceful day.

All the best Jan

Chicken, pancetta and fennel stew : A tasty midweek dish

Goodness, it's Wednesday already! Perhaps you may like this simple chicken, pancetta and fennel stew dish for a tasty mid-week meal. It is a fuss-free, flavour-packed family dish – and you can easily amend the ingredients to suit the number of people sitting down to eat this dish. 

Ingredients
Serves Four
2 tbsp olive oil
600g (1lb 3oz) chicken thigh fillets, halved lengthways
1 onion, sliced
1 fennel bulb, trimmed and sliced
3 garlic cloves, sliced
65g smoked pancetta cubes
600ml (1 pint) chicken stock
100g (3 1/2oz) frozen peas
1 x 400g tin cannellini beans, drained and rinsed *
3 tbsp yogurt
1 lemon, zested and juiced
15g fresh mint, chopped
15g fresh tarragon, chopped

Optional - crusty bread to serve

Method

Heat half the oil in a casserole or large lidded pan over a medium-high heat. Season the chicken and cook for 2-3 minutes on each side, until golden. Remove from the dish and set aside.

Heat the remaining oil and cook the onion and fennel with a pinch of salt for 5 minutes. Add the garlic and pancetta, then cook for a further 2 minutes. Return the chicken to the casserole or pan, pour over the stock, bring to the boil then simmer for 20 minutes.

Add the peas and beans and cook for a further 3 minutes. Stir in the yogurt, lemon zest and juice, and herbs, until heated through.

* If preferred use a smaller tin of beans and add some carrot

Optional - Some may like to serve it alongside some crusty bread. If you prefer a low carb bread how about this one here or perhaps this one here

Each serving 
Carbohydrate 17.8g Protein 38.5g Fibre 9g Fat 27g

Recipe idea from here
If you prefer a vegetarian stew, you might like this recipe here

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

All the best Jan

Goodness! 1600 Clocks - that's a lot!

This past weekend saw our UK clocks "spring forward" to mark the beginning of British Summer Time, and it resulted in losing one hour of sleep! In the UK, the custom of changing the clocks twice a year has been around for more than a century, and some like it where others don't!

For those who have digital devices everything happened automatically but of course manual clocks had to be wound forward. Not really a problem, or hassle, if like Eddie and myself there are only a handful that needed to be changed manually. It's a different case if you are King Charles III because there are "more than 1,600 clocks at the King’s official residences that needed to be changed last weekend, as British Summer Time began.

image from here

Thankfully, he has a team of three horological conservators who worked through the weekend to change the timepieces in the Royal Collection.

They include 450 at Windsor Castle, 350 at Buckingham Palace and St James’s Palace in London, and 50 at the Palace of Holyroodhouse in Edinburgh.

The Royal Collection Trust said the timepieces in the collection are some of the finest and most historic items at the palaces.

They include musical clocks, astronomical clocks and miniature clocks.

The trust released images (link below) showing horologists returning clocks to the Yellow Drawing Room and Centre Room in the east wing of Buckingham Palace, as works of art are reinstalled after the completion of five years of improvement works.

The oldest in the collection is the Anne Boleyn Clock, which is said to have been given by Henry VIII to Anne Boleyn on the morning of their marriage in 1532.

The collection also includes Queen Charlotte’s watch, which was the first to have a lever escapement and is considered to be a forerunner of modern wrist and pocket watches."

The above words, and pictures of some of the clocks, in articles here and here

It was very nice to see King Charles at the Easter Weekend Service, which was his first major public appearance since being diagnosed with cancer, read more here

~ xxx ooo xxx ~

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

Please note, not all recipe suggestions 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.

Finally just a reminder to keep checking your spam folder as many bloggers are finding comments are going incorrectly into spam

All the best Jan

Welcome April 2024

I've found that the first three months of 2024 has whizzed by,

and now it's time to say goodbye to March as we welcome April.

We know April is the fourth month of the year, but that’s only by the Gregorian calendar that we adhere to now. It was previously the fifth month in the earlier Julian calendar.

April also only had 29 days, but a 30th day was added when Julius Caesar established the Julian calendar.

In the Southern Hemisphere, April is the seasonal equivalent to October.

No one is sure how the month ended up with its name, but we do know the Romans named it “Aprillis.”

The etymology behind the word “April” comes from the verb “aperire,” which means “to open.” It’s commonly believed that the word refers to the season of trees and flowers begin to “open” or bloom.

Those who were born in April have a diamond as their birthstone, which represents innocence.

Aprils birth flower is either a Daisy or a Sweet Pea.

There are two zodiac signs in April. Aries, which is until April 19th, and Taurus, which is April 20th and onwards.

Of course, one of the most well-known dates of April, is April Fools’ Day on the 1st of the month. No one is sure where this originated from, but some believe it to be inspired by Geoffrey Chaucer’s story in “Canterbury Tales” called “Nun’s Priest’s Tale.”

Whatever you plan to do during the month of April, I hope it will be a good month for you.

Oh, how fresh the wind is blowing!

See! The sky is bright an clear,

Oh, how green the grass is growing!

April! April! Are you here?

Dora R. Goodale (1866–1953)

Perhaps you may find time to enjoy these 😋

Low Carb Devonshire Scones

Delicious, nutritious and sugar free,

these scones go perfectly with a cup of tea or coffee

more details here

~ Wishing you a happy April 2024 ~

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

All the best Jan

Happy Easter Wishes 2024

image from here

~ Happy Easter Wishes to all our readers ~

Jan and Eddie

The 2024 Boat Race ... will it be Oxford or Cambridge ?

From as far back as I can remember ‘The Boat Race’ was always a must watch sports event in our family, it was part of our family tradition… my dad was always a firm Oxford Fan … my dear mum always used to support Cambridge - the event was a great family time to share, cheer, commiserate but it was always a time when we were together and for some reason no other sporting event had quite the same effect. I’ve never stopped to analyse why this was. Dear Mum and Dad are no longer with us, but I just know they will be looking down on Saturday 30th March 2024 as this years boat race is due to start ... 

Did you know!

'The Boat Race was first raced by crews from Oxford and Cambridge University in 1829 and is now one of the world’s oldest and most famous amateur sporting events. 

The Boat Race takes place in London on the famous Championship Course that stretches over 4.25 miles of tidal Thames in West London between Putney and Mortlake.

Unfortunately this year there is concern about the sewage in the Thames, and the high levels of E Coli in the water. Earlier this week, the organisers of the Boat Race issued safety guidance for Saturday’s race, warning rowers against entering the water and to cover open wounds. 

The Boat Race is regularly attended by over 250,000 spectators at the banks of the river and watched by millions more on television.

2024 will see the 169th Men’s Boat Race and the 78th Women’s Boat Race.'

Cambridge lead the men's series 86-81, with one recorded dead heat, and have a 47-30 advantage in the women's series.

I do hope all goes well for the race.

The above and more details here and here and here

these are old photographs showing a win

for Oxford above

and Cambridge below

* post edit *

Cambridge won both the mens and ladies race 2024

After the boat race, I think we may enjoy

Chicken Drumsticks Simply Baked

a delicious low carb recipe, details 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

Baked Mascarpone and Blueberry Dessert : Simple, Easy, Low Carb

This popular recipe is from Pascale Naessens, it's a sugar-free yet deliciously decadent low-carb dessert which has only three ingredients, so simple and easy!

Ingredients

Serves Two
9g carbs per serving
2 egg yolks
200 g (7 oz.) mascarpone cheese
100 g (3½ oz.) fresh blueberries (strawberries, or raspberries could be used).

Instructions
can be seen here

Mascarpone originated in the Lombardy region of Northern Italy during the Renaissance. It is ivory-coloured, exceptionally smooth, and an easily spreadable fresh cream cheese. The flavour is milky and slightly sweet. The rich, buttery texture comes from the high butterfat content. Mascarpone generally comes in tubs, and it should remain refrigerated. Check the "use by" date on the package for storage time, but it's generally a week.

You can read more about this cheese here

This blog offers a wide variety of articles and recipe ideas, 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

Ham and Vegetable Bake : Easy Midweek Dish

Before I start this post, Eddie and I just want to say thank you to all our readers who visit this blog, and a special thank you for all who take time to leave a comment ... you are all appreciated 😊

Today's post is for an easy ham and vegetable bake that makes a great mid-week dish, but could also be enjoyed for a Friday/Saturday supper.

Ingredients

Serves Four

900g/2lb frozen cauliflower or broccoli, or a mix of both
1 tbsp butter
1 medium onion, sliced
2 tbsp plain flour
400ml/14fl oz milk (any variety)
200g/7oz mature cheddar, coarsely grated
1 tsp mustard (optional)
300g/10½oz shredded gammon or ham (see recipe tips)
salt and black pepper

Method

1. Preheat the oven to 200C/180C Fan/Gas 6.
2. A third fill a large saucepan with water and bring to the boil. Add the cauliflower and/or broccoli and return to the boil. Once it's boiling, remove from the heat and drain well.
3. Melt the butter in a large saucepan and gently fry the onion for 3–4 minutes, or until softened but not coloured. Stir in the flour and cook for around 30 seconds before slowly adding the milk a little at a time. Cook for 4–5 minutes, or until thickened, stirring constantly. Add two-thirds of the cheese, the cooked gammon or ham and the mustard, if using. Simmer very gently for 1–2 minutes, or until the cheese melts. Season to taste with salt and pepper.
4. Scatter the vegetables over a shallow ovenproof dish and pour the sauce over the top. Sprinkle with the remaining cheese.
5. Bake for around 20 minutes, or until golden brown on top and bubbling. Serve immediately.

Recipe Tips
This is an easy recipe to prepare ahead, simply complete steps 1–4 and finish in the oven just before serving (it will take a little longer to cook if it's been stored in the fridge).

This recipe uses a gammon joint that has been cooked ready for use in multiple meals. Batch cooking in this way saves money while still ensuring there's plenty of variety in your meals. The other recipe suggestions can be seen here

To cook the gammon, put a 1kg/2lb 4oz gammon joint in a large saucepan and bring to the boil in 2 litres/3½ pints water. Simmer for an hour. Remove the gammon and set aside to cool. Keep the cooking water to use as stock.

Above taken from original idea here

Alternative Recipe Suggestion

Leek, celery and gruyère gratin, so delicious, see 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

Spring and Cleaning ... somehow these words often go together!

Some may say, there's no better time than spring to give your home a good and thorough clean! Well, here in the UK we have had some signs of Spring around, and my pink duster has been out of the cupboard and those winter cobwebs have been dealt with, furniture has been moved out so all the nooks and crannies can be vacuumed, our windows are sparkling (thanks to Eddie) and even the Easter Chicks are sitting on the window-sill in readiness for the coming Easter weekend. Easter Sunday being on the 31st March in 2024.

Do you like to Spring Clean? Not everyone does. I did come across this article which has some helpful tips you may find interesting, and I share them below.

"Declutter your home

There's a simple rule you can use to declutter you home. If you haven't used something in the past six months, then you should consider throwing it away. The only exception to this rule is seasonal items and clothing. Separate out the 'keep', 'donate' or 'throw away' items and clearly label them to avoid any treasures getting thrown away by mistake. By taking this ruthless stance, you'll soon discover how many excess items you have around your home and how much additional room you'll have if you throw a few things away.

Deep clean your carpets
You'll be surprised how much dirt, dust and hair builds up in your carpet. This can be especially bad in bedrooms and dining rooms, where you're less likely to move bulky furniture around when you're cleaning. A deep clean will help restore the carpet's colour and texture. Using a high-performance vacuum cleaner or hiring a professional will allow you to breathe new life into your carpets. While your furniture is out of its usual place during the clean, you can start to think about rearranging certain items. You don't necessarily need to invest in new furniture, but a move around might bring a new function to a room or just give it a new look.

Remove pet hairs with rubber gloves
Pets are a delight to live with, but a menace when it comes to keeping your home clean. Cats and dogs especially will cast their hairs everywhere. That's where a pair of rubber gloves comes in handy. Because of the material they're made from, and the friction it creates, hairs will naturally stick to them. So, whether you need to de-hair your sofa, curtains or bedding, your trusty rubber gloves can sort you out. Failing that, a trusty lint roller work wonders on removing pet hairs from fabric.

Clean your oven with bicarbonate of soda
Oven cleaning is a time-intensive task, but a small amount of bicarbonate of soda can go a long way. Add bicarbonate of soda to water in a spray bottle and you've got your own handy oven-cleaning solution. You just need to spray the solution on the interior surfaces of your oven, avoiding the heating elements. Leave overnight and wipe clean the next day. If any soda remains, spray with vinegar to remove it. Avoid using harsh chemicals as these could cause irritation to your skin and damage your oven. If you'd rather put your feet up than get stuck in, it's worth having your oven professionally cleaned to get it sparkling again.

Get your fridge sparkling clean
We're all guilty of not cleaning our fridge as often as we should. This means that stains, food matter and water can build up. To battle this, you need a few household items. The first two are a toothbrush and toothpaste. The chemicals found in toothpaste will help remove stains easily and the toothbrush provides the friction and accuracy that you need to get the job done. Once you've got your fridge nice and clean, it's time to tackle any lurking smells. Cut a lemon in half and place the two halves in your fridge: one on the top shelf and the other on the bottom shelf. The lemon will naturally absorb any odours and leave your fridge smelling fresh.

Unleash the power of your dishwasher
Your dishwasher is a superhero in disguise. Its helpfulness doesn't stop at cleaning the dishes: you can place children's plastic toys (without batteries) into the dishwasher, along with your normal detergent or tablet, and get them nice and clean again. Not only that, it helps to sanitise the toys, so that they can be played with time and time again. The beauty of using your dishwasher to wash toys means that you can simply put it on and let it get to work. Essentially, you get a thorough clean without much effort.

Steam clean your microwave
Dirt and grime can easily build up in your microwave. It's one of those appliances that you use so often that you take for granted. So, a good clean will not only get it back to its former self, but also improve its general hygiene. Tackling built-up food and grease normally calls for bucket loads of elbow grease, but our helpful hint will put a stop to that. Using a combination of vinegar and water, you can create a solution that will help you tackle those stubborn stains. Heat a measuring jug with a fifty-fifty solution for ten minutes in your microwave, until it steams up. Remove the jug and then use a cloth to wipe away the moisture and dirt.

Revamp your wardrobe
You may have a wonderful array of outfits, but chances are that you don't wear them all-year round. So, it's time to revamp your wardrobe. First separate your clothes into seasons: spring, summer, autumn and winter. Then try your outfits on. Do they still fit? Do you still like them? If the answer is 'no' then get rid of them. You could either donate them to charity, sell them on eBay or organise a swap shop with friends and family. For the clothes you decide to keep, bag up the ones that are out of season and store these in your attic or wardrobe. Another handy tip to help you out in the morning is to organise your clothes by colour, so that you can put outfits together in half the time, with no need to hunt out your favourite top.

Breathe life back into your bedsheets
We all have that favourite duvet set that we return to time and time again. But over time colours can fade and soon you're left with drab looking bed sheets. Rather than throw them away, it's work soaking them in bicarbonate of soda and white vinegar as this can help you breathe life back into your bed sheets and get rid of any lingering odours. Make sure you rinse them thoroughly to eradicate the vinegar smell before using. You can also use bicarbonate of soda to deodorise your mattress. Simply sprinkle all over your mattress and leave for up to eight hours. Then vacuum up any excess powder and your mattress is as good as new.

Clean your bathroom while you sleep
No, we don't literally mean clean while you sleep: you deserve your rest after all! We've found a way for you to leave your bathroom to get clean overnight. Limescale is notoriously difficult to remove. That's where white vinegar can help. It's great at breaking down the molecules and removing a build-up of limescale. In fact, it can remove stains from the toilet, shower and sink. All you need to do is spray it on and leave it to get to work. For showerheads, simply fill a bag with white vinegar and tie it around the head, leave it to break down the limescale overnight. To avoid smelling strongly of vinegar, make sure you wear protective gloves and ventilate your bathroom where possible."
Words above from article here

Related Post

Natural Cleaners To Use Around The Home - see here

Do you like to Spring Clean?
Have you any tips? Do please share them in the comments.
One very important tip, is to reward yourself with a nice cuppa after all of your hard work, and perhaps a Low Carb Chocolate Cookie / Biscuit, see more details here

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

Please note, not all recipe suggestions 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

Whatever Next? Bears ... on a Pedalo!

From time to time we post something completely different,

and this story is a little different!

 Bears take a ride on Swan Pedalo at Woburn Safari Park

... is there room for one more!

(photograph credit Woburn Safari Park)

The group of bears, also known as a sleuth, crowded on to the watercraft

"Hold up - do you know how to drive this thing?"

These black bears wasted no time clambering on to a swan pedalo when it appeared in their enclosure at Woburn Safari Park in Bedfordshire.

Keeper Tommy Babbington added the quirky paddle boat to keep the animals entertained after a large pool of water formed at the site during the recent wet weather.

"It was great fun for visitors to see them climb on board," he said.

The black bear is the most common bear in the forests of North America - where it is unlikely they are gifted giant plastic watercraft.

They can grow up to 1.9m (6ft 3in) long and weigh up to 300kg (47 stone).

"We love devising new ways to provide food, scent and habitat enrichment that stimulates their natural foraging behaviours," added Mr Babbington.

"There's been so much wet weather this year that a new mini lake has formed in the black bears' drive-through, so we had the idea of turning this into interesting enrichment for them.

"The sleuth of bears was immediately intrigued by their new neighbour and wasted no time in investigating the swan paddle boat."

See more pictures and words here

~ xxx ooo xxx ~

The bears certainly seem to enjoy this, I would have liked to see it in person ... from a safe distance of course!

Just a reminder to keep checking your spam folder as many bloggers are finding comments are going incorrectly into spam

All the best Jan

Garlic and Thyme Roast Chicken

Well there is Roast Chicken (see here) and then there is Garlic and Thyme Roast Chicken! This low carb chicken recipe can make a nice change and of course chicken provides a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

A buttery rub and fragrant stuffing is all you need to roast your chicken to crispy, succulent perfection. Tying the legs together gives a wonderful visual finish that also helps to retain moisture and flavour, making a simple roast recipe into a show-stopper.

Ingredients

Serves 6-8

1 tbsp salted butter, softened
1.8kg whole chicken
30g fresh thyme (can often be bought in handy packs)
1 garlic bulb, halved lengthways
2 lemons, halved

Method

1. Preheat the oven to gas 5, 190°C, fan 170°C. Choose a roasting tin with a rack and line with foil (see tip below).
2. Rub the butter over the chicken. Sprinkle a few thyme leaves on top and put the remaining sprigs inside the cavity with the garlic and lemon. Tie the legs together with string (see tip below) and season.
3. Roast for 1 hour and 35 minutes, until no pink meat is showing. To check it's cooked through, pierce the thigh with a skewer - the juices should run clear. Remove and leave to rest for 15 minutes before carving. Save the carcass for stock.

4. Serve with vegetables of your choice

Tips
No roasting tin with a rack? Cook on thinly sliced onions or potatoes to crisp up the underside.

To help retain moisture and flavour, and to give a neat finish, tie the legs together, hold cotton kitchen string under the legs and tailbone, pull up and cross the ends over to bring the legs together. Wind around a few times and tie a knot.

To make the roast dairy-free, simply swap the butter for 1 tbsp olive oil.

From an original idea 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

A Weekend Smile

Every Wednesday blogger friend Christine shares her Wednesday Memes, which are always a good mix. She shared this one recently which I've cheekily copied! 

Now, we never have that problem!

Maybe it's because lots of hints are given 😊

Wishing everyone a good weekend

All the best Jan

Salmon and Leek Parcel : An Easy Low Carb/Keto Meal

A simple salmon dish, parcelled up to seal in the flavours. With creamy mascarpone and fresh leeks, this low carb/keto-friendly fish supper is easy and rich in omega-3.

Ingredients

Serves Two

250g leeks (about 3 small ones), thinly sliced
85g mascarpone cheese
1 tbsp chopped dill, plus 1 tsp
2 skinless salmon fillets
½ lemon, grated zest of 1/4, plus a good squeeze of juice
2-3 tsp capers
spinach wilted, to serve (optional)

Method

1. Heat oven to 200C/180C fan/gas 6. Place two sheets of baking parchment (large enough to wrap up each salmon fillet) on your work surface.
2. Put the leeks in a pan with 6 tbsp water, cover and bring to the boil. Cook for 5 mins until the water has been absorbed and the leeks are almost tender. Stir in the mascarpone, 1 tbsp dill and some seasoning.
3. Spoon half the creamy leeks into the middle of one sheet of parchment and place a salmon fillet on top, then repeat to make a second parcel. Sprinkle over the lemon zest with a squeeze of juice, then scatter over the capers and the remaining 1 tsp dill.
4. Bring the parchment up over the fish and join the two edges together by folding them over several times down the middle. Do the same with the ends and place the parcels, spaced apart, on a baking sheet.
5. Bake for 12-15 mins, depending on how well done you like your fish, then carefully tear open the parcel. Serve with lemon wedges for squeezing over and wilted spinach, if you like.

Nutrition Per Serving

Fat 36g Carbs 5g Protein 32g

From original idea here

~ wishing you a happy day ~

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.

All the best Jan