DIABETES NEWS : Diabetes Canada publishes paper endorsing a low-carb option

Franziska Spritzler, RD, CDE on Diet Doctor site writes

"As research supporting the benefits of low carb for diabetes continues to mount, this way of eating continues to find favour among mainstream diabetes organizations worldwide. 

In April of 2019, The American Diabetes Association published a consensus report not only endorsing low carb as an option but also acknowledging that reducing carbohydrates is the most effective way to lower blood sugar, regardless of overall diet. 

A short time earlier, Diabetes UK and Diabetes Australia also published reports that were favourable to low carb for people with diabetes. 

Now, Diabetes Canada has released a paper supporting low-carb diets as an effective option for type 1 and type 2 diabetes management:

Canadian Journal of Diabetes: Diabetes Canada position statement on low carbohydrate diets for adults with diabetes: A rapid review

In their 2018 Clinical Practice Guidelines, Diabetes Canada maintained its recommendation that people with diabetes should consume about 45-60% of their calories from carbs. This would be roughly 225-300 grams of carbs daily for someone eating about 2,000 calories a day.

But after reviewing the most up-to-date evidence and considering the recent shift in thinking among other diabetes organizations worldwide, Diabetes Canada is formally recognizing the benefits of low-carb diets for lowering blood sugar and managing weight. 

One question people with diabetes — along with diabetes clinicians — may have is, “how low carb?” Admittedly, “low carb” is a pretty broad term. For some people, eating 130-150 grams of carbs per day might be considered low carb.

However, this report didn’t specify a minimum amount of carbs but limited the maximum amount to 130 grams. And the authors pointed out that very-low-carb diets (defined as less than 50 grams per day) may be particularly beneficial for those with diabetes: 

The review further suggests that very low-carb diets may be superior to comparator (higher-carb) diets for improving glycemic control, body weight and can reduce the need for medications in the short term (up to 12 months).

The authors stated that more research is needed to determine the long-term effects of carb restriction for diabetes. They also emphasized that it’s very important for people with diabetes to work with their healthcare provider to manage insulin and other medications when eating low carb. Hypoglycemia is a major concern.

Yet the overall conclusion is decidedly supportive of carb restriction as a viable option:

Healthy low- or very-low-carb diets can be considered as one healthy eating pattern for individuals living with type 1 and type 2 diabetes for weight loss, improved glycemic control and/or to reduce the need for antihyperglycemic therapies.

At Diet Doctor, we applaud Diabetes Canada for this move. It’s encouraging to hear that Canadians with diabetes will be presented with a low-carb option that can help them achieve better blood sugar control with less medication, improve their health, and increase their quality of life.

And as a registered dietitian and certified diabetes educator who has supported carb restriction for people with diabetes for more than nine years, I am thrilled that Canadian clinicians will be able to provide low-carb guidance to their patients without fear of deviating from standard recommendations."

The above from Diet Doctor site here

Diabetes News : Related Posts

New “real world” study confirms benefits of a self-selected low-carb lifestyle for type 2 diabetes - here 

How Low Carb Can Help, plus a favourite low carb recipe - here

Introduction to low-carb for beginners - here

This blog brings a variety of articles and recipe ideas, 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.

All the best Jan

Vegetarian Choices : Five Recipe Suggestions

Now, I enjoy eating meat, but I know there are readers who do not. In fact a friend of mine makes it a rule to go 'meatless' one evening each week! We each have to choose our eating choices, habits etc and which recipes we include in our meal plans.

This blog does offer a wide variety of recipe ideas, for your consideration, and by doing this it should be pointed out that not all may be suitable for YOU. If you may have any food likes / dislikes, 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 ...

Now, having said that, many have tried one, or all, of these five recipe suggestions and say they are tasty dishes, perhaps you may give one/some a try soon!

Posh Roasted Vegetables : The Mary Berry Way

This vegetarian recipe suggestion from Mary is a different take on a classic ratatouille with the vegetables arranged prettily in a dish, and you serve it in slices. More details here

Aubergine / Eggplant Melts

Choose a glossy, plump aubergine (eggplant) to make this warming vegetarian main course.
More details here

Celeriac and Walnut Gratin

This dish does make a great vegetarian main meal, or you can have it as a side dish;
the choice is yours dear reader. More details here

Greek Artichoke Cauliflower Rice Salad

This low carb cauliflower rice salad is simple to make and is always a huge crowd pleaser.

More details here

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 cooler nights. More details here

Hope you enjoy these choices

All the best Jan

A nice quiet Sunday ...

Even in these times of Covid 19 when life for many is not easy,

I was determined to have a nice quiet Sunday, allowing myself just one distraction-

which will be a little later ...

a Skype session with family … thank goodness for the internet.

So after a wonderful breakfast

a slice of low carb bread, with avocado and poached eggs

followed by some nice easy 'chores' 

I sat down with a cuppa and a book

In 1940, Helene, young, naïve, and recently married, waves goodbye to her husband, who has enlisted in the British army. Her home, Guernsey, is soon invaded by the Germans, leaving her exposed to the hardships of occupation. Forty years later, her daughter, Roz, begins a search for the truth about her father, and stumbles into the secret history of her mother's life.

Written with emotional acuity and passionate intensity, Island Song speaks of the moral complexities of war-time allegiances, the psychological toll of living with the enemy and the messy reality of human relationships in a tightly knit community. As Roz discovers, truth is hard to pin down, and so are the rights and wrongs of those struggling to survive in the most difficult of circumstances.

Of course, later in the day we will need a tasty meal, how about

Turkey Bake, with Broccoli and Mushrooms in a creamy sauce

recipe details are here

Dear reader, I hope you enjoy your Sunday. Perhaps you were able to sit and read a favourite book, or do some art and crafts, or enjoy an online Church Service... feel free to share your day in the comments.

Please note that, 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

Crustless Asparagus Quiche ... it really is great low carb food !

Yes, fresh asparagus is great ... fresh green beans are great, lets face it fresh vegetables are really good and we each have our favourites. However, on the odd occasion, I do sometimes use frozen or tinned ... like in this recipe.

Ingredients:

Serves 2-4
6 eggs
6 tablespoons of double (heavy) cream
One tin of whole asparagus spears 244 grams
1 heaped tablespoon of Jalapenos green peppers for extra zap - optional
Salt and pepper to taste.

Method:
Mix the eggs and cream together well in a bowl or Pyrex jug
Pour into a non stick baking dish 8" x 1.5"
Place the asparagus spears and optional Jalapeno green peppers
Place into a pre heated oven at 190C / Gas 5 and cook for twenty minutes.
Serve with a mixed salad.
Great low-carb food.

Check that the quiche is properly cooked by placing a knife in the centre, it should come out clean.
Also, as ovens vary just keep an eye on the quiche while cooking.
This quiche tastes delicious eaten hot or cold.

... now please excuse me as I sit down and enjoy!

Dear reader, please note that, 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

Cliffs and Candy Tuft ... a wonderful combination

Currently in England (but not the whole UK) we have been allowed to travel in our car to an open car park (they still are not all open) park and then enjoy a walk. Up until then Eddie and I had just enjoyed walks around the garden and nearby neighbourhood, but with the change in Covid 19 restrictions we thought we'd venture a little further. We decided to ride up to our local cliff top, and as well as the view of the Isle of Wight and The Needles (click on the picture to enlarge) it was the beautiful pink candytuft which also caught our eye. Carrying a moblie phone with camera is so handy!

Candytuft (Iberis) is an evergreen perennial that gets its name from the fragrant umbels of blossoms that cover it from late spring to early summer—so much so that the foliage is sometimes obscured. Because this plant forms such a compact mat of foliage, it works well at the front of a border. These ground-hugging perennials are actually considered sub-shrubs. Candytuft is also deer resistant, extremely drought-tolerant, and low maintenance which makes it suitable for use in rock gardens or very dry areas of the garden... and is very often seen on cliff tops!

The Needles from the cliffs inshore, showing the Needles Lighthouse

image from here

After our little outing it was back for a welcome cuppa, tea for me coffee for Eddie, and low carb black forest gateau always taste good, see recipe 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, 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

Ya gotta larf

Ok I'll get me coat.

Eddie

Wildlife Photography 2020 ... such fun !

From time to time we post something completely different … 

Like these photographs from the 2020 Comedy Wildlife Photography Awards

'Rough Night'

Photographer: Anthony Bucci

'The hysterics!'

Photographer: Manoj Shah

'Confused'

Photographer: Johan Siggesson

Catch Me If You Can'

Photographer: Annelie Henn 

Founded by photographers and conservationists Paul Joynson-Hicks and Tom Sullam, the Comedy Wildlife Photography Awards is an annual competition that showcases some of the funniest wildlife images. As I post this today, 14 May 2020, the competition is still open, but you can see the above four images and more of some of those received so far... please use this link  here 

Why not share your favourite in the comments below! 

As well as these four I quite liked 'True Name' 'Hide and Seek' and 'Beach Bums'

You can see them here

All the best Jan

Emergency Food Lists : Low Carb and Keto

I don't know how you are finding things, but in the midst of Covid 19 shopping and some supplies are not always easy to get hold of. Are there some items you cannot get? Let us know in the comments ...

But if you need to stock up on low-carb and keto emergency food? What should you keep in a low-carb pantry or a low-carb freezer to be prepared and avoid the chaos?

Well Libby at 'Ditch the Carb's site has come up with some helpful suggestions, which I list here. She also gives her reasons why these items have been selected and shares some recipe ideas, please see link below.

Leftovers Are King

Frozen Meat

Eggs

Nuts, Seeds & Shredded Coconut

Sweeteners

Full-Fat Dairy

Canned goods for baking

Drinks

Frozen Seafood

Frozen Vegetables

Nut Butters

Frozen Berries

Almond Flour

Pork Rinds

Pre-Shredded (Grated) Cheese

Beef Jerky/Biltong

Olive Oil

Frozen Cauliflower Rice

Pepperoni

Bacon

Chicken

Canned Tuna

Frozen Prawns

Canned Soup

Tomato Paste

Coconut Flour

Canned Coconut Cream

Dark Chocolate

Cocoa Powder

Herbs, Spices, Curry Paste, Salt and Pepper

Why not go across to read more about these suggestions, use this link here

Related Post

Low-Carb Pantry Essentials, see 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, 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

Chicken Breast stuffed with spinach and artichoke : Keto : Low Carb

A spinach and artichoke filling is stuffed into a chicken breast and baked. Result? A creamy, savoury centre surrounded by moist chicken and crispy skin. Served with a refreshing, light side salad it is gourmet keto fare you can easily make at home. 

Ingredients

Serves Four

9g carbs per serving

Chicken breasts
4 chicken breasts, bone-in with skin (about 8 oz each)
4 oz. (110g) cream cheese, softened
2 tbsp mayonnaise
2 garlic cloves, minced
2 oz. (50g) mozzarella cheese, shredded (grated)
2 oz. (50g) parmesan cheese
10 oz. (275g) canned artichokes, chopped and drained
4 oz. (110g) frozen spinach, chopped
1 tsp chili flakes (optional)
¾ tsp salt
¼ tsp ground black pepper
2 tbsp olive oil, for the baking dish and on top of the chicken
Dijon vinaigrette
3 tbsp olive oil, extra virgin
1 tbsp white wine vinegar
1 tsp Dijon mustard
salt and ground black pepper to taste
Salad
1 Romaine (Cos) lettuce head, chopped
12 cherry tomatoes, cut into quarters
½ red onion, divided and thinly sliced

Instructions can be seen here

Romaine, or Cos lettuces as they are also known, have a long, oval head of tightly packed crisp leaves.
Little Gem is a miniature version.

Cos Lettuce is believed to have originated on the Greek Island of Kos.

Romaine (Cos) lettuce is an excellent source of vitamin A (in the form of carotenoids), vitamin K, folate and molybdenum. In addition, romaine lettuce is a very good source of dietary fibre, manganese, potassium, biotin, vitamin B1, copper, iron and vitamin C. It is also a good source of vitamin B2, omega-3 fatty acids, vitamin B6, phosphorus, chromium, magnesium, calcium and pantothenic acid. 

Romaine (Cos) lettuce will keep for five to seven days. To clean lettuce, first remove the outer leaves and with one slice cut off the tips of the lettuce since they tend to be bitter. Chop the remaining lettuce to the desired size and discard the bottom root portion. Rinse and pat dry or use a salad spinner if you have one available to remove the excess water.

Read more here

Some other recipe suggestions

Chicken, Mozzarella and Parma Ham, a delicious low carb meal - details here

Chicken Breasts Stuffed with Roasted Red Pepper, Capers and Herbs - details here

Aubergine / Eggplant Melts, they are low carb, keto and vegetarian - details here

Greek Artichoke Cauliflower Rice Salad, low carb, keto, gluten-free, vegetarian and vegan - details here

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

All the best Jan

Crème Brûlée : Suitable For Diabetics and Non-Diabetics

Today I am sharing a recipe that is suitable for both Diabetics and Non-Diabetics. It is also gluten free, Keto, LCHF, Low Carb, and sugar free! Wow!

Karen at KETohh blog says "Crème Brûlée is a favourite dessert of mine but is off limits because of the sugar content. I have not been able to find a crème Brûlée that fits in with my sugar free life so decided to start working on a recipe. I have been playing with this recipe for a few weeks now, and must admit that I have been surprised at the results. You are going to discover that a sugar free crème Brûlée is not a compromise at all. The end result is truly superb, and you are going to love this recipe.

Lots of Egg Yolks

For a really creamy texture in this recipe for a Sugar Free Crème Brûlée, I have used 6 egg yolks. The end result is a delectably, rich custard that tastes divine. You could reduce the number of egg yolks down to a minimum of 4 yolks if you wish to and the crème Brûlée will still set. They will not be anywhere near as rich and creamy though, so I would only reduce them out of absolute necessity.

Ingredients

Serves Six

500 mls pure cream/pouring cream
1/3 cup erythritol
1 teaspoon vanilla extract
Tiniest pinch of salt

6 egg yolks 

Caramelized Topping Ingredients

1-2 teaspoons powdered Erythritol for caramelized topping optional

Instructions
1. Preheat oven to 150 C/ 300 F fan forced.
2. Heat the cream, Erythritol and vanilla extract until just below boiling point. Remove from heat once it starts to bubble. Do not allow to boil!
3. Whisk the egg yolks and the salt together in a medium sized mixing bowl. Temper the eggs, by slowly pouring the heated cream mixture into the eggs. Continue whisking the egg and cream mix as you do this, to prevent splitting, until all of the cream has been added.
4. Place 6 ramekins in a baking tray and top up evenly with the crème mixture. Pour boiling water into the baking dish until it comes up to about the mid point on the ramekin.
5. Place the baking dish in the centre of the oven and bake for 45 minutes. Once cooked, remove from the oven and allow to cool in the water in the baking tray. Place Crème Brûlée pots in the fridge for a minimum of 4 hours prior to serving.

To Caramelize the Sweetener Topping
Sprinkle the powdered Erythritol amongst the 6 ramekins. Using a kitchen blow torch, torch the sugar until it browns slightly. Note that this is optional so omit if you don't have a kitchen blow torch.
Crème Brûlée tastes amazing served simply on their own. You can also top them with some fresh whipped cream.

Recipe Notes
I highly recommend that you powder your Erythritol to use for the caramelised topping. Simply grind in a food processor or blender. (I use my Nutribullet to do this.)

Nutritional Information

Serving: 1serve

Calories: 333kcal | Carbohydrates: 4g | Protein: 5g | Fat: 34g"

Need help with weight/measurement conversion, see here

Original recipe idea and more details can be found here

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

All the best Jan

Nettle Tea : Some Health Benefits

This article by Erin Moore and Gerhard Whitworth - Healthline

"Overview
Steeping dried leaves and drinking tea dates back thousands of years. It’s thought to originate in China, where it was used medicinally. Today, people drink tea for many reasons, including its taste, stimulating or calming properties, and health benefits. One popular herbal tea is nettle tea.

What is nettle?
Nettle, or stinging nettle, is a shrub that comes from northern Europe and Asia. Its scientific name is Urtica dioica. The plant boasts pretty, heart-shaped leaves and yellow or pink flowers, but the stem is covered in tiny, stiff hairs that release stinging chemicals when touched.

The leaves, stem, or root from the nettle plant can be crushed and made into powders, tinctures, creams, teas, and more. While people have used it for centuries as an herbal medicine, modern research also supports many of the potential health benefits of nettle and nettle tea. 

1. Urinary tract health
Nettle may help flush harmful bacteria from the urinary tract. This can benefit people who have urinary conditions, such as benign prostatic hyperplasia (BPH). BPH causes an enlarged prostate gland in men. This can cause pain or other problems urinating.

According to one 2013 study, men with BPH who took nettle extract had fewer clinical symptoms than those who didn’t.

Nettle may also help support any medications you’re taking for infections or conditions related to the urinary tract. Talk to your doctor first about any possible interactions between herbal remedies and medications you take.

2. Arthritis and pain
Nettle has historically been used to treat pain and sore muscles, especially related to arthritis. The Arthritis Foundation suggests that nettle tea may also reduce the inflammation and pain association with osteoarthritis.

3. Blood sugar management
Nettle has shown some promising effects on blood glucose levels. It may help the pancreas make or release more insulin, the hormone that lowers blood sugar.

In a 2013 study, nettle leaf extract lowered blood glucose and A1C in a group of people with type 2 diabetes who were taking insulin as well as oral diabetes medications.

4. The power of polyphenols
Nettle is high in plant chemicals called polyphenols. A review of the research on polyphenols suggests that these powerful compounds may play a role in the prevention and management of chronic diseases related to inflammation, such as diabetes, obesity, cancer, and heart disease.

In particular, polyphenols from nettle extract have shown some exciting potential for treating breast cancer and prostate cancer. Plants like nettle also contain potent antioxidants, which are substances that protect the body from aging and cell damage. 

How to make nettle tea

You can buy nettle tea loose or in teabags, but you can also grow or harvest the leaves yourself. With fresh leaves, experiment with the ratio of nettle to water you prefer, but a general reference is two cups of water for every cup of leaves. 

Here’s how:

Add water to the leaves.
Bring the water just to a boil.
Turn off the stove and let sit for five minutes.
Pour the mixture through a small strainer.
Add a bit of honey, cinnamon, or stevia, if you like.

Start out by only having one cup of nettle tea to make sure you don’t have any reactions to it.

Warnings
Be sure to talk to your doctor before you try any new herb or supplement. Even all-natural foods and drinks like tea can cause allergic reactions or interact with certain medications. Some herbs and supplements can be harmful to people with certain health conditions.

Takeaway
Many people feel that some of tea’s magic comes solely from the ritual of brewing it. Enjoying a hot, steaming mug may allow you a moment of reflection or peace. With its nutritional and health benefits as well, drinking a cup of nettle tea now and then may be a smart addition to your routine. "

These words taken from an original article here

Related posts that may be of interest

Benefits of Green Tea, please see here

Six Bedtime Teas That May Help You Sleep, more to read here

Drinking Tea May Reduce Your Risk of Heart Disease and Stroke, more to read here

Tea Drinker Me : Herbal Teas, Low Carb Lemon Cake and More, please see 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, 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

Beautiful Blue Sea and Sky and some ice cream - low carb of course !

Regular readers may remember my recent post 'Blue Beautiful Blue ... and some low carb blueberry ice cream', which can be seen here

Well, our son has sent through another fabulous scene. Once again it was taken while out enjoying an hours exercise (allowed in the current coronavirus situation) and fortunate to live by the sea … can't you just breath in that wonderful sea air !

Well on such a wonderful blue skies sunny day, perhaps it was time for some low carb lemon ice cream! Definitely yummy … more details here

Thinking about ice cream; have you tried this Vanilla Ice Cream? It's sugar free and low carb! Please 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! 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.

One more thing! In the present situation I send all readers my good wishes. Please do your best to take what you can from each day … however large or small that may be … I'm just going to enjoy a cuppa, why not virtually join me.

All the best Jan

Stuffed Courgettes / Zucchini in Tomato Sauce : Moderate Low Carb

Get ahead with these healthy stuffed courgettes/zucchini in tomato sauce - perfect for stashing in the freezer ready for an easy midweek meal. Filled with tender spiced pork and roasted in a sweet tomato sauce, these simple courgettes will be a new favourite...

Ingredients

Serves Six

6 courgettes/zucchini
2 tbsp olive oil
1 red onion, finely chopped
2 garlic cloves, finely chopped
½ tsp crushed chillies
½ tsp allspice
½ tsp nutmeg, grated
500g (12% fat) pork mince
1 lemon, zested
15g dill, chopped
50g flat-leaf parsley, chopped

For the sauce
1 tbsp olive oil
1 white onion, finely chopped
1 garlic clove, finely chopped
680g jar passata
pinch paprika
handful rocket (arugula), to serve

Method
1. Preheat the oven to gas 6, 200°C, fan 180°C. Trim and halve the courgettes, then scoop out the flesh with a spoon; reserve the flesh. Roast the courgette skins on a tray with 1 tbsp olive oil for 10 mins.
2. Meanwhile, in a large, deep frying pan, cook the red onion in another tbsp oil for 2-3 mins. Add the garlic and crushed chillies, allspice and grated nutmeg; cook for 1 min. Add the pork mince; cook for 6 mins. Add the courgette flesh and the zest of lemon; cook for 3 mins, then add the chopped dill and the parsley.
3. Meanwhile, make the sauce. Heat the final tbsp oil in a pan, add the white onion and cook for 2-3 mins until soft. Add another garlic clove, cook for 1 min, then add the passata. Half fill the jar with hot water and add to the pan. Bring to the boil, then simmer for 10-15 mins, topping up with hot water if necessary.
4. Spoon the pork into the courgettes. Put the sauce in an ovenproof dish, sit the courgettes on top and dust with a pinch of paprika. Cover with foil; bake for 15 mins. Serve with rocket.

Freezing and defrosting guidelines
To freeze, leave the finished courgettes/zucchini to cool. When cold, wrap in 2 layers of clingfilm and then a layer of foil. Label and freeze for up to 3 months. When ready to use, defrost overnight in the fridge. Unwrap, cover with foil; bake at gas 5, 190°C, fan 170°C for 30 mins, or until bubbling and golden.

Nutritional Details Per Serving

Carbohydrate 13.1g Protein 20g Fibre 2.1g Fat 16g

From an original idea here

Some more Courgette (Zucchini) Recipes

Courgette / Zucchini and Feta Bakes, low carb recipe, see details here

Courgette / Zucchini Fritters, see details here

Courgette / Zucchini Gratin, a reduced carb dish, see details here

Courgette / Zucchini Boats, stuffed with smoked ham or curried chicken, see details here

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

Natural Cleaners To Use Around The Home

Do you like cleaning and dusting around the home? I must admit I don't mind dusting, Eddie is wonderful at vacuuming and strange as it may seem to some, I find ironing quite therapeutic!
I have a pair of yellow gloves, similar to those in the above picture, and always wear them when I'm washing up and cleaning ... do you?

I recently came across this article from Tess Patrick which I now share with you, it does have some helpful tips; the only one I'm not too keen on is to disinfect with a shot of vodka! I'm sure this works well, but vodka is great in recipes like this low carb, vegetarian 'Cheesy Cauliflower alla Vodka Casserole' here or this tasty low carb 'Salmon with a Bacon Tomato and Vodka Cream Sauce' dish here. Then of course there are cocktail recipes that use vodka (or gin), like this one for a dirty martini and can make a great 'Saturday Cocktail', see here  

Now on with the article! Tess Patrick writes:

We spend so much time detoxing our cupboards, making sure we know everything that’s in our make-up and skincare products and investing in our health and wellbeing. But if we’re soaking our home in harsh chemicals at any given opportunity, a lot of that work goes out the window. For every storebought, chemical-based cleaner, there’s an option you can make from home with 100% natural ingredients. It makes for a fun family activity, plus you can re-use old bottles to cut down on your plastic! Here are a few that stay in our cupboards.

1. Mop Your Floors With Vinegar 
Instead of drenching your floors in harsh bleaches and alcohols, a simple household vinegar does the trick. Mix one part vinegar with two parts hot water for the best, most effective, antibacterial floor cleaner. It’s a wonderful option for bathrooms and tiled floors because the acidic nature of the vinegar stops the floors from becoming dangerously slippery. If you have varnished wood floors, it is recommended that you patch-test an inconspicuous corner first to ensure it doesn’t affect the varnish. 

2. Clean Chopping Boards With Fresh Lemon 
Porous chopping boards are one of the easiest places for germs to hide, unless we are giving them regular cleans, they can become a hive for all sorts of bacteria. If you’re trying to avoid synthetic chemicals in your household, try simply rubbing a freshly cut lemon over the surface and leaving to sit for 10 minutes. The acidic compounds in the citrus will draw out and kill any harmful bacteria lurking. You can also condition your boards with a coat of coconut oil for a smooth, protective surface. 

3. Use Baking Soda And Vinegar To Unclog A Drain 
If you ever took science in school, you’ll be familiar with a favourite volcano trick. This very basic chemical reaction can actually be used around the home to breakthrough grime and nasties setting up residence in your drainpipes. Simply pour one cup of baking soda down the drain, then slowly pour one cup of vinegar in after it. Cover the drain and let it sit for 15 minutes. If it bubbles like a volcano, it means it's working as planned. Flush with boiling water and enjoy your free moving pipes. 

4. Tea Tree Oil For Mould & Mildew 
Tea Tree Oil is a staple disinfectant in our household, and it works just as well on mold and mildew as it does on scraped knees and elbow grazes. By blending a cup of vinegar, 10 drops of lemon essential oil, ad 10 drops of tea tree essential oil in a reusable spray bottle, you’ll have the best cleaner money can buy. Spray on any surface and leave for 10 minutes before wiping away, the acidic and disinfectant properties will fight off any germs hiding in spaces. 

5. Disinfect With A Shot Of Vodka 
One of the easiest disinfectant sprays could be a cocktail, of sorts. Half a cup of high-proof vodka and half a cup of white distilled vinegar, shaken with three-quarters of a cup of water and 50-60 drops of tea tree essential oil or lavender essential oil will be your new best friend. Say goodbye to bleach once and for all. 

6. Make Our All-Purpose Antibacterial Cleaner 
There’s a multitude of greenwashed all-purpose sprays on the market, with some kind of variant of the word natural in their branding, but you can’t get much more natural, cheap, and environmentally friendly than our favourite home-made recipe. With vinegar, lemon, bicarb, and castile soap goodness, this cleaner can be made in moments and lasts for weeks, see details here 

Have you got any go-to homemade cleaners? 
Do please share them in the comments. 

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