Soup au pistou with walnut pesto : A Bowl of Vegetarian deliciousness !

This is a classic Provençal vegetable soup, with a rich, earthy walnut pesto twist. Perfect for warming up these cooler Autumnal nights ...

Ingredients:

Serves Six

For the soup
1 tbsp. olive oil
1 onion, finely chopped
1 carrot, finely chopped
1 celery stalk, finely chopped
1/2 fennel bulb, finely chopped
1x 31g pack basil stalks, finely chopped (reserve leaves for pesto)
3 garlic whole cloves
1 x 400g tin chopped tomatoes
200g (7oz) spinach, chopped
1 x 400g tin cannellini beans, washed and drained
1 1/4l (2 pints) good quality vegetable stock

For the walnut pesto
50g (2oz) walnuts, chopped
large bunch basil leaves reserved from soup
40g Parmesan
2 garlic cloves, crushed
125ml (4fl oz.) mild olive oil
1 tsp sea salt

Method:
1. In a large saucepan, heat the olive oil and add the onion, carrot, celery and fennel. Cook for 5-6 minutes over a low heat until starting to soften. Add the garlic and basil stalks and cook for 2 more minutes. Add the tomatoes, spinach, cannellini beans and when the spinach has wilted, season with salt and pepper and add the stock. Mix well and bring to a simmer, cook for 10 minutes.

2. While the soup is cooking, prepare the pesto. Put the walnuts, basil, Parmesan and garlic into a food processor and whizz for 10 seconds or until nearly smooth. Add the salt and whizz again, gradually drizzling in the oil until it is all combined. Season to taste.

3. Once the soup is done, ladle into 6 bowls and drizzle the pesto on top of each one.

Per serving:

Carbohydrate 2.9g Protein 10.1g Fibre 1.2g Fat 14.2g

From an original idea here

Recipes are to be shared, enjoyed, sometimes amended to suit your particular likes and needs and you will find a variety of recipe ideas within this blog. Not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Type 2 diabetes complications - levels of amputations at ‘record high’

DIABETES can be a complex condition to manage - and if it is not managed successfully the condition can lead to foot ulcers and amputation.

Diabetes UK has branded the rate of diabetes-related amputations in England a ‘national scandal’, following the publication of new data this week.

It said the total number of major and minor procedures have risen to 23 every day - which is compared with 20 every day between 2010 and 2013.

People with diabetes have a much greater risk of developing problems with their feet, due to the damage raised blood sugars can cause to sensation and circulation.

Data published by Public Health England and the National Cardiovascular Intelligence Network, and analysed by Diabetes UK, revealed the 25,527 major and minor amputations reported during the period 2013 to 2016 to be a record high.

This represents an increase of more than 3,000 total amputations when compared to the previous three-year period of records.

Robin Hewings, Diabetes UK’s head of policy, said: “It’s a huge concern that the number of amputations is increasing.

“Amputations devastate lives and, despite a slight decline in major amputations, a minor amputation can mean someone losing a toe or a foot.

“With good healthcare and support, four out of five of amputations are preventable.

“But nearly a quarter of hospitals in England still do not have a specialist diabetes foot care team.

“The financial impact on our health service is also massive, at least a £1 in every £140 of NHS spending in England goes on foot care for people with diabetes.

“We need to urgently increase the numbers of podiatrists specialising in diabetes and improve the quality of foot checks at GP practices, or people will continue needlessly losing their limbs.

“Progress has been made and investments in improvements have started.

“But the quality of services varies significantly across England, and the Government needs to go much further to address this issue.

“This means committing more money to improving services, and actively encouraging poorly-performing CCGs and hospitals to learn from those areas where best practice exists.

“The rise in preventable amputations is a national scandal, and we’re looking for decisive, urgent action on this issue.”

However, the new data has revealed a reduction in the rate of major amputations - but an increase in the number of minor procedures.

A major amputation is above the ankle, while a minor amputation can mean the loss of a toe or a foot.

Diabetes UK is set to launch its 2017 Putting Feet First campaign to promote the importance of people living with diabetes understanding how to spot the early signs of a foot problem and take care of their feet.

http://www.express.co.uk/

Scary numbers and the amputations could be avoided just by keeping blood sugars under control and having regular foot checks with a podiatrist 

Graham

Beef Bourguignon ... low carb and so delicious

If you are a regular reader, you may have already seen and tried this lovely low carb dish, it's one of our favourites, but you can never have too much of a good thing - can you? It is delicious, why not give it a try soon.

Ingredients:
Serves Two
250 grams of diced braising steak
A handful of shallots
A handful of button mushrooms
50 grams of smoked bacon lardons
1 teaspoon of mixed dried herbs
1 bay leaf (optional)
2 beef stock cubes
1 large glass of red wine
Salt and pepper to taste
1 tablespoon of olive oil

Method:
Heat the oil (to medium heat) in a frying pan. Add the shallots and mushrooms, fry/saute until golden brown, Remove from pan into oven proof casserole dish.

Add bacon lardons to pan and cook until they are lightly browned, add to casserole dish.

Finally put diced beef into frying pan and lightly brown each side of cubed beef then put into casserole dish.

Make up the beef stock to approx. half to three quarters of a pint, but the red wine should make up about half of the liquid.Bring to a gentle simmer in the frying pan and add the mixed herbs, salt and pepper to taste.

Pour over the ingredients in the casserole dish, add your bay leaf (optional). Cover and cook for approx. two to two and a half hours at Regulo 4 Electric 180 stirring after the first hour. Serve with steamed broccoli and white cabbage or vegetables of your choice.

Very delicious, very easy to make and very low carb.

Hope you enjoy it.

All the best Jan

Over a million kids in America six years old and under are on psychiatric drugs!

The following information is the most accurate and documented data available on psychiatric drug usage in the United States. The information is from IMS Health, a company that provides information, services and technology for the healthcare industry. It is the largest vendor of U.S. physician prescribing data.

Big Pharma likes to get 'em hooked when young, customers for life. It's becoming official, the worlds going mad. More information here.

Eddie

Jack Savoretti - Whiskey Tango

Another new release from a guy we've featured a few times before on the blog, have a good weekend folks
Graham

Carlos Santana And Wayne Shorter - Apache (Live) - Supernatural Tour 2003

These guys are in my opinion up there with the best musicians of my generation. Everyone I suspect has heard of Carlos Santana, but not so well known is Wayne Shorter. If ever a musician ever drew breath was better than Wayne, I have yet to hear them. This is art folks at the highest level. That's my lot for tonight, have a great weekend. Eddie

Tina Turner simply the best end of!

Graham gives me some stick, evidently I am living in the past with my music. I have checked out a lot of the new generation of so called pop stars, I am not impressed. Check out Tina at sixty years of age, the kids couldn't live with her stamina and talent. Eddie

Pink Floyd - Comfortably Numb

Saturday night again and yes, it's music night. Busy week for me and Jan, and yesterday I got some fishing in, soaked to the skin, it never stopped raining ha ha. We had around seven days of hot weather this summer, so much for all this global warming malarkey. Kicking off tonight with a live track from a truly EPIC concert. Turn up the volume and blow ya brains out. Eddie 

Frittata - Using North African Inspired Ingredients !

Traditional North African food draws inspiration from the culinary traditions of Europe, Africa, and the Arab Middle East. From the rich tagines of Morocco to the harissa-spiced dishes of Tunisia, the sea-meets-desert cuisine offers a wealth of hearty, comforting, and complex meals worth getting to know... and you can read more here

This recipe idea from Tesco real-food is for a North African inspired frittata, (Yum!) and combines some tasty ingredients. Have a look below ...

Ingredients
Serves 4-6
2 tbsp. olive oil
225g (8oz) butternut squash peeled, deseeded and diced
8 large (British Lion) eggs
400g chickpeas, cooked to pack instructions
1 red pepper, deseeded and diced
50g (2oz) rocket (arugula) leaves
1tsp ground cumin
pinch of dried crushed chillies
salt
freshly ground black pepper
150ml sour cream (optional)
handful of chopped coriander

Method:

1. Preheat the oven to 190°C/Fan 170°C/Gas Mark 5. Lightly oil a 20cm (8in) non-stick baking tin. Heat the oil in a non-stick frying pan, add the butternut squash and peppers and sauté for 8 minutes or until almost tender and golden. Transfer to the tin and stir in the chickpeas and rocket leaves.

2. Now beat the eggs with the cumin, chilli flakes and plenty of seasoning. Pour into the baking tin over the vegetables. Place on a baking sheet and bake for 20-25 minutes or until the frittata is set in the middle and the top golden.

3. Leave to cool for 5 minutes, before turning out and cutting into squares. Serve warm or cold with a crisp salad. If you like, mix a handful of chopped coriander with the sour cream.

Each Serving: 
Carbohydrate 12.4g Protein 12.5g Fibre 4g Fat 13g

Read more here

We bring a variety of 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.

All the best Jan

Roasted Vegetables - using a lower carb choice !

"Let your food be your medicine, and your medicine be your food" Hippocrates

Take a selection of lower carb vegetables, wash/wipe them.

Roughly chop the vegetables and place in an oven proof dish.

Add plenty of extra virgin olive oil and pepper, a little salt and dried mixed herbs.

Bake for about an hour at gas mark five. / 190C. / 375F.

The trick is to turn every fifteen minutes or so to stop burning

Carb. counts. Swede 2.3, celery 0.8, mushrooms 0.3, onion fried in oil 14, courgettes 2.6,

cherry toms. 5, red pepper 7, green pepper 2.6, yellow pepper 5, Brussels 4,

All numbers per 100 grams.

Food nutritional values have been taken from the Collins gem Calorie Counter book.

Serve with your favourite meat, fish or something different.

I wonder, what would you choose?

The important thing (to me) is to enjoy whole fresh food.

All the best Jan

Ya gotta larf!

Eddie

Spanish tortilla with sweet potato, green pepper and chorizo

Tortilla can be served as a lunch or main course. Because it is good served cold, it also makes excellent picnic food cut into wedges and wrapped in cling-film. In Spain they can serve it as tapas, cut into small cubes and speared with cocktail sticks - lovely with chilled amontillado sherry!

With this recipe, I think a slice of tortilla served with a nice mix of green leaves like watercress, spinach and rocket (arugula) is just lovely...

Now where's my plate?

Ingredients:
Serves Four
75g diced chorizo
1 small onion, finely chopped
1 green pepper, cut into 1cm pieces
3 tbsp. olive oil
350g sweet potatoes, peeled and cut into 1½cm cubes
5 medium eggs
1 tsp paprika
25g light mature cheddar, grated
100g watercress, spinach and rocket salad

Method:
1. Preheat the grill to high. Heat a 20-21cm non-stick, lidded, ovenproof frying pan over a medium-high heat and add the chorizo. Fry for 5 minutes, until crisp, stirring frequently. Remove the chorizo with a slotted spoon and place in a large bowl.
2. Add the onion and green pepper to the pan and cook for 5 minutes, until starting to soften. Add the olive oil and sweet potatoes to the pan. Cook for 2 minutes, then reduce the heat to low and cover the pan with a tight-fitting lid. Cook for a further 15 minutes.
3. Meanwhile, add the eggs, paprika and cheddar to the bowl with the chorizo. Season to taste and whisk together.
4. Once the vegetables have softened, remove them from the pan with a slotted spoon and add them to the bowl with the eggs. Mix to combine. Drain off all but 1 tbsp. of oil from the pan.
5. Add the potato mixture back to the pan and place on a medium heat. Cook for 2-3 minutes until the bottom has set and is golden. Place the pan under the grill and cook for a further 3-5 minutes, until the top is nice and golden and the tortilla is set. Serve warm or cold cut into wedges with the salad.

Nutritional Details Per Serving:
17.6g carbohydrate 3.1g fibre 15.8g protein 20.4g fat

From an original recipe here

A variety of recipe ideas are within this blog, and not all may be suitable for you, if you may have any food allergies, or underlying health issues please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Dr. Gary Fettke: The Role of Nutrition in Everything

In this video, Australian orthopedic surgeon Dr. Gary Fettke outlines the junk science that shapes our nutrition guidelines.
Fettke’s presentation was part of CrossFit’s 2017 Health Conference, held Aug. 2 at the Monona Terrace in Madison, Wisconsin.

Graham

Spiced pork fillet with a mango relish : A great mid-week dinner

"This sweet and fruity pork fillet recipe packs a punch with a chilli, ginger and coriander stuffing and a zingy mango and lime relish. Served with simple seasonal greens, this quick and easy to cook pork recipe makes a great midweek dinner."

Ingredients:

Serves Four 

Each serving nutritional information:

Carbohydrate 9.7g Protein 30.3g Fibre 0.3g Fat 14.5g

1 red chilli, chopped
1 tbsp. sweet chilli sauce
1 garlic clove, chopped
3 1/2cm piece ginger, peeled and finely grated
1 x 30g pack fresh coriander
2 tbsp. vegetable oil
500g pork fillet
300g sliced greens

For the relish:
1 mango, flesh diced
1 lime, juiced 

Method:

1. Whizz the chilli, sweet chilli sauce, garlic, ginger and coriander in a food processor with ½ tbsp. oil. Cut a 2cm deep pocket down the length of the pork and fill it with most of the mixture. Set the rest aside for later. Cut the pork into four equal pieces.
2. To make the relish, mix the mango and lime juice in a bowl.
3. Heat 1 tbsp. oil in a pan over a medium heat, then cook the pork fillet pieces, turning, for 15 minutes, or until golden and cooked through. Set aside; keep warm.
4. Wipe the pan and set over a high heat. Add the remaining oil. Stir in the greens and cook, stirring, for 2-3 minutes, until wilted, adding the remaining chilli and ginger mix for the last 30 seconds. Toss with the relish in the bowl.
5. Cut each piece of pork into 3-4 round slices and serve on top of the greens.

From an original recipe here

Mangoes, a magical fruit ...

Mangoes are luscious and juicy, and with more than 20 different vitamins and minerals – what’s not to like about mangoes? Having originated in India 5,000 years ago, this tropical fruit is now cultivated in South and Central America, the Caribbean Islands, and other warm areas of the world. 

Mangoes are a wonderful addition to salads, along with other fruits such as mandarin oranges, grapes, apples, and pineapples. Impressive amounts of vitamin C, vitamin A, and flavonoids like beta-carotene, alpha-carotene and beta-cryptoxanthin in mangoes help provide benefits, such as healthy immune function, normal blood pressure, good vision and strong bones, plus added protection from lung, mouth, colon, breast and prostate cancers, leukaemia, and stroke. Vitamin B6 (pyridoxine) produces hormones in your brain. 

Mangoes can be made into a delicious sauce for meats, which is just one recipe among hundreds that place this exotic fruit on your table for benefits far beyond good taste. 

However, consume mangoes in moderation because they contain fructose which may be harmful to your health in excessive amounts. 
See more about mangoes here

All the best Jan

Stuffed Courgette / Zucchini Boats : Smoked Ham or Curried Chicken

If you grow your own vegetables you may well have been drowning in a sea of courgettes recently. What a fantastic vegetable! One plant can yield kilos and kilos for months. For instance you may have a small garden with four plants and after freezing them down manage to eat some courgettes/zucchini every week throughout the year until the following summer! Wow!

Even if you don't grow your own you may find them at reasonable/low prices at your local farmers market, or supermarket, so you can get lots in now and cook them for later. The only problem with this bounty of courgettes is not getting bored of them! So, you may already have a favourite recipe but how about these two suggestions, which one would you prefer? You may try them both! 

Smoked Ham Stuffed Zucchini / Courgette Boats

Ingredients

Serves Four

7g carbs per serving

2 zucchini / courgettes
1 teaspoon salt
1 tablespoon olive oil
15 oz. / 400 g deli smoked ham
4½ oz. / 125 g cottage cheese
2 tablespoons mayonnaise
2 tablespoons red onion, finely chopped
½ tablespoon dried rosemary
1½ cups /  0.4 litre shredded/grated cheese
salt and pepper
For serving
7 oz. / 200 g lettuce
4 tablespoons olive oil
½ tablespoon white wine vinegar
salt and pepper

Why not vary the recipe by using this filling in aubergine/eggplant or bell peppers

Please see recipe instructions at Diet Doctor site here

Curry Chicken Stuffed Zucchini / Courgette Boats

Ingredients

Serves Four

6g carbs per serving

2 zucchini / courgettes
1 teaspoon salt
1 lb / 450 g chicken breasts
1 tablespoon olive oil
1 tablespoon butter
1¼ cups / 0.3 litre shredded/grated cheese
4½ oz. / 125 g cottage cheese
2 tablespoons mayonnaise
1 tablespoon yellow curry powder
1 teaspoon onion powder
salt and pepper
For serving
7 oz. / 200 g lettuce
4 tablespoons olive oil
½ tablespoon red wine vinegar
salt and pepper

You could vary this recipe by using this filling in aubergine/eggplant or bell peppers.
You can also save time by starting with a rotisserie chicken.

Please see recipe instructions at Diet Doctor site here

Bon Appetit

All the best Jan

Whole grain cereals for cardiovascular disease

Abstract

Background

There is evidence from observational studies that whole grains can have a beneficial effect on risk for cardiovascular disease (CVD). Earlier versions of this review found mainly short-term intervention studies. There are now longer-term randomised controlled trials (RCTs) available. This is an update and expansion of the original review conducted in 2007.

Objectives

The aim of this systematic review was to assess the effect of whole grain foods or diets on total mortality, cardiovascular events, and cardiovascular risk factors (blood lipids, blood pressure) in healthy people or people who have established cardiovascular disease or related risk factors, using all eligible RCTs.

Search methods

We searched CENTRAL (Issue 8, 2016) in the Cochrane Library, MEDLINE (1946 to 31 August 2016), Embase (1980 to week 35 2016), and CINAHL Plus (1937 to 31 August 2016) on 31 August 2016. We also searched ClinicalTrials.gov on 5 July 2017 and the World Health Organization International Clinical Trials Registry Platform (WHO ICTRP) on 6 July 2017. We checked reference lists of relevant articles and applied no language restrictions.

Selection criteria

We selected RCTs assessing the effects of whole grain foods or diets containing whole grains compared to foods or diets with a similar composition, over a minimum of 12 weeks, on cardiovascular disease and related risk factors. Eligible for inclusion were healthy adults, those at increased risk of CVD, or those previously diagnosed with CVD.

Data collection and analysis

Two review authors independently selected studies. Data were extracted and quality-checked by one review author and checked by a second review author. A second review author checked the analyses. We assessed treatment effect using mean difference in a fixed-effect model and heterogeneity using the I2 statistic and the Chi2 test of heterogeneity. We assessed the overall quality of evidence using GRADE with GRADEpro software.

Main results

We included nine RCTs randomising a total of 1414 participants (age range 24 to 70; mean age 45 to 59, where reported) to whole grain versus lower whole grain or refined grain control groups. We found no studies that reported the effect of whole grain diets on total cardiovascular mortality or cardiovascular events (total myocardial infarction, unstable angina, coronary artery bypass graft surgery, percutaneous transluminal coronary angioplasty, total stroke). All included studies reported the effect of whole grain diets on risk factors for cardiovascular disease including blood lipids and blood pressure. All studies were in primary prevention populations and had an unclear or high risk of bias, and no studies had an intervention duration greater than 16 weeks.

Overall, we found no difference between whole grain and control groups for total cholesterol (mean difference 0.07, 95% confidence interval -0.07 to 0.21; 6 studies (7 comparisons); 722 participants; low-quality evidence).

Using GRADE, we assessed the overall quality of the available evidence on cholesterol as low. Four studies were funded by independent national and government funding bodies, while the remaining studies reported funding or partial funding by organisations with commercial interests in cereals.

Authors' conclusions

There is insufficient evidence from RCTs of an effect of whole grain diets on cardiovascular outcomes or on major CVD risk factors such as blood lipids and blood pressure. Trials were at unclear or high risk of bias with small sample sizes and relatively short-term interventions, and the overall quality of the evidence was low. There is a need for well-designed, adequately powered RCTs with longer durations assessing cardiovascular events as well as cardiovascular risk factors.

Full text:  http://onlinelibrary.wiley.com/

Graham

Thought for the day.

Pretty much the same story in the UK. Very occasionally I pick up something in a shop other than food, and say to Jan, jeez look at this, it wasn't made in China. Our last three purchases other than clothes or food have been a washing machine, a microwave and a kettle. You guessed it all made in China. OK, we could have bought German, at three times the price, but experience tells us the German stuff doesn't last three times as long. The Germans make some very nice cars Mercedes, Audi and BMW but again nowhere near as good as most people believe.  Trust me, I know these things. I reckon on average you pay around £5K for the badge, in some cases much more. But hey, image is everything in a world of photo-shopped selfies, tattoos and everyone wants to be a celeb. 

Have a great week folks.

Eddie

Chicken and Mushrooms : Low Carb and Delicious

Please look away if you don't like mushrooms! However if like us you love them, especially when added to a chicken dish, please read on. Chicken can make a tasty meal and is usually very reasonably priced, it's also one of the most popular meats around. It has a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

Ingredients:

Serves Four
1/4 cup butter (or ghee)
2 cups mushrooms, sliced
Four large chicken thighs
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1 teaspoon kosher salt
1/4 teaspoon black pepper
1/2 cup water
1 teaspoon Dijon mustard
1 tablespoon Summer savoury or fresh tarragon, chopped

Approx. nutrition per serving: 447 calories, 31g fat, 1g net carbs, 37g protein

For full recipe instructions please see Mellissa's blog here 

If you need help with measurement conversion please see here

Tarragon is a popular and versatile herb, it has an intense flavour that's a unique mix of sweet aniseed and a mild vanilla. The leaves are narrow, tapering and slightly floppy, growing from a long, slender stem. It's a key herb in French cuisine (it's an essential ingredient in sauce Bernaise), and goes very well with eggs, cheese and poultry.

Recipes are to be shared, enjoyed, sometimes amended to suit your particular likes and needs and you will find a variety of recipe ideas within this blog. Not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

Happy Eating !

All the best Jan

New low carb restaurant Paleo Canteen to open in Glasgow

TRYING to keep your diet in check?

Well look no further than Paleo Canteen; a new low carb restaurant opening in Glasgow from tomorrow.

The main principle of a paleo diet is to go back to the way of our ancestors and depend on all-natural foods to survive.

And now Glasgow's gluten free venue is set to launch within King Tuts based at St Vincent Street on Monday.

Paleo Canteen promises to make your diet a bit more exciting with a varied menu of light bites, salads, bowls and even dessert.

Dishes include chicken broth, aubergine curry, chicken skewers and grilled meat.

Those who work in the city centre are also able to pre order meals so their is no temptation to stray from a healthy diet.

Find Paleo Canteen at 272A St Vincent Street, Glasgow G2 5RL.

http://www.eveningtimes.co.uk/

Graham

Pulled Pork with Roasted Tomato Salad : Low Carb

Pulled pork is a method of cooking pork where what would otherwise be a tough cut of meat is cooked slowly at low temperatures, allowing the meat to become tender enough so that it can be "pulled", or easily broken into individual pieces. Pulled pork is found around the world in a variety of forms.
Pulled pork, usually shoulder cut (sometimes referred to as mixed cuts), is commonly slow-cooked by a smoking method, though a non-barbecue method might also be employed using a slow cooker or a domestic oven. In rural areas across the United States, either a pig roast/whole hog, mixed cuts of the pig/hog, or the shoulder cut (Boston Butt) alone are commonly used, and the pork is served with or without a vinegar-based sauce. Before cooking, it is common to soak the meat in brine; it provides the extra moisture needed for a long, slow cooking process.

This recipe suggestion is from Anne Aobadia at Diet Doctor site, she says ... savoury pulled pork is always tender. Roasted tomatoes are always full of flavour. Avocado hummus is always creamy. Put all three on a plate, and you have satisfaction guaranteed ...

For six people here is what you will need:

Pulled pork

1 tablespoon cocoa nibs or cocoa powder
½ tablespoon ground black pepper
½ tablespoon ground ginger
½ tablespoon paprika powder
½ teaspoon anise seeds or fennel seeds
½ teaspoon cayenne pepper
2 tablespoons olive oil
2 lbs / 900 g pork shoulder
1 tablespoon salt
Roasted tomato salad
1 1⁄3 lbs / 600 g cherry tomatoes
3 tablespoons olive oil
1 teaspoon sea salt
½ teaspoon ground black pepper
2 scallions (spring onions)
1 tablespoon red wine vinegar
Avocado hummus
3 ripe avocados
½ lemon, the juice
8 tablespoons / 125 ml fresh cilantro
4 tablespoons / 60 ml olive oil
4 tablespoons / 60 ml sunflower seeds
2 tablespoons tahini (sesame paste)
1 garlic clove
½ teaspoon ground cumin
salt and pepper

8g carbs per serving

To see full recipe instructions use this link here

Did you know ... Cilantro is a herb with wide delicate lacy green leaves and a pungent flavour. The seed of the cilantro plant is known as coriander. Although cilantro and coriander come from the same plant, their flavours are very different and cannot be substituted for each other. (Some countries refer to the cilantro as coriander, so any references to "fresh coriander" or "coriander leaves" refer to cilantro.) It can be easily confused with flat-leaf parsley in appearance, so be sure to sniff carefully. Look for a bunch with un-wilted leaves in medium green. Found fresh year round in most markets.

Information about Cilantro from here

We bring a variety of 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.

All the best Jan

Lucie Silvas - Nothing Else Matters (Radio 2 concert)

One of the many covers of the Metallica song but this is with the BBC concert orchestra
Graham

AC/DC - Back In Black (from Live at River Plate)

Believe it or not, this is Jan's favourite band LOL. OK I exaggerated a bit, but I like 'em. Eddie

Joe Bonamassa - Stop!

Saturday night again and music night. Looks like summer is on the way out in the UK, looking forward to winter hibernation and Jan's stellar casseroles, every cloud has a silver lining eh my friends. Eddie   

Cloves, they may have some surprising health benefits !

8 Surprising Health Benefits of Cloves
By Rachael Link MS RD

"Cloves are the flower buds of the clove tree, an evergreen also known as Syzygium aromaticum. Found in both whole and ground forms, this versatile spice can be used to season pot roasts, add flavour to hot beverages and bring spicy warmth to cookies and cakes. You may know cloves as one of the main ingredients in gingerbread baked goods or a staple spice in Indian cuisine. In addition to their sweet, aromatic flavour, cloves are known for their potent medicinal properties.

1. Contain Important Nutrients
Cloves are low in calories and provide some fibre, vitamins K and C, minerals (manganese), so by using whole or ground cloves to add flavour to your food you can provide some important nutrients. Ground cloves contain small amounts of calcium, magnesium and vitamin E.

2. High in Antioxidants
As well as containing several important vitamins and minerals, cloves are rich in antioxidants. Antioxidants are compounds that reduce oxidative stress, which can contribute to the development of chronic disease. Including cloves in your diet along with other antioxidant-rich foods can help improve your overall health.

3. May Protect Against Cancer
Some test-tube studies show that the compounds found in cloves cancer cell death. More research is needed to confirm these effects in humans. Test-tube studies show that the compounds in cloves may reduce cancer cell growth and promote cancer cell death. More research is needed to confirm these effects in humans.

4. Can Kill Off Bacteria

Studies show that cloves may promote oral health, thanks to their antimicrobial properties, which may help kill harmful bacteria.

5. May Improve Liver Health
Studies show that the beneficial compounds in cloves could help promote liver health. The compound eugenol may be especially beneficial for the liver. Cloves are also high in antioxidants, which may help prevent liver disease due to their ability to help decrease oxidative stress.

6. May Help Regulate Blood Sugar
Test-tube and animal studies have shown that the compounds in cloves may help promote insulin production and lower blood sugar.

7. May Promote Bone Health
Low bone mass is a condition that affects an estimated 43 million older adults in the US alone. It can lead to the development of osteoporosis, which causes weakened, porous bones and an increased risk of breaks and fractures. Some of the compounds in cloves have been shown to help preserve bone mass in animal studies, however, more research is needed to determine how it may affect bone formation in humans.

8. May Reduce Stomach Ulcers

Some research indicates that the compounds found in cloves could help treat stomach ulcers. Also known as peptic ulcers, stomach ulcers are painful sores that form in the lining of the stomach, duodenum or oesophagus. They are most commonly caused by reductions in the protective lining of the stomach that are due to factors like stress, infection and genetics. Though the anti-ulcer effects of cloves and their compounds may be promising, further studies are needed on their effects in humans.

The Bottom Line:

Cloves have many potential health benefits, including keeping blood sugar in check and helping block the growth of bacteria. As with many healthy foods, they’re most effective when included as part of a healthy and balanced diet. Try integrating a few servings of cloves per week into your meals. You can easily incorporate ground cloves into many dishes. They’ll bring a warm, distinctive flavour to desserts, curries or chutneys. You can also simmer whole cloves in boiling water for 5–10 minutes to make a soothing cup of clove tea. Cloves are delicious and may provide many important health benefits."

Read Rachael's full article with all relevant information and research links here

Cooking With Cloves:
Cloves are the dry, unopened flower bud of the tropical myrtle tree family used to flavour a wide variety of sweet and savoury dishes. Cloves can be used whole or ground to impart a strong sweet but spicy and peppery flavour so should be used in moderation to avoid over seasoning. Insert whole cloves into baked hams or oranges, apples or onions to add flavour or add ground cloves to curries.
Prepare it:
It's best to grind whole cloves into powder, using a mortar and pestle, just prior to using them to ensure flavour and freshness are at their peak. To stud an ingredient with cloves, stick whole cloves into it so that the bud heads protrude. Make sure to remove whole cloves before serving as they have a strong, pungent and slightly unpleasant flavour on their own.
Store it:
Cloves have a long shelf life, lasting up to a year, if they are kept in a cool, dark place away from light.

Recipe suggestion - Apricot & ginger ham

glazed gammon joint with fruit, bay leaves, allspice & cloves, slow roasted served in thick slices.

See recipe here

Recipe suggestion - Baked Apples

... a classic dessert

See recipe here

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Peppered beef steak ... seared

Can you believe that we are now in September - the year is certainly flying by so quickly. I know some readers love steak and others are not so keen ... but I always think it's nice to try and give a wide selection of recipes so we can each pick and choose which ones we prefer. I always like trying out new ideas but seem to have a core of favourites that I return to quite often. This one is to be enjoyed every once in a while, and I think goes nicely with some lower carb roasted vegetables and peppery rocket (arugula) salad ... keeps the meal quite low carb!

Ingredients: 

Serves Four
1-2 garlic cloves
1 tbsp. capers
6 small gherkins, pickled in sweet vinegar
4 anchovies
80g pack parsley, leaves only
1 lemon, zest and a little juice
90ml olive oil, plus a little extra for brushing
4 peppered steaks
rocket salad, new potatoes or roasted veg, to serve

Method:
1. First, make the salsa Verde. Combine the garlic, capers, gherkins, anchovies, parsley, lemon zest and 90ml of the oil and mix to make a chunky sauce (either in a food processor or by chopping everything finely by hand). Squeeze in some lemon juice to taste.

2. Heat a pan until searingly hot, brush the steaks with a little oil and cook for 1 1/2 minutes on the first side, and 1 minute on the second. Remove from the pan and leave to rest for a minute, then season.
3. Serve with a dollop of salsa Verde, plus some rocket salad, (boiled new potatoes?) and roasted veg.

I love roasted lower carb vegetables and rocket with this ... what about you?

From an original recipe idea here

image from here

As regular readers know, we bring a variety of recipe ideas to this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan