"More wine and cheese, less cognitive decline"

"Diet modifications -- including more wine and cheese -- may help reduce cognitive decline, study suggests.

Date: December 10, 2020
Source: Iowa State University

Summary: The foods we eat may have a direct impact on our cognitive acuity in our later years, according to new research. The findings show cheese protected against age-related cognitive problems and red wine was related to improvements in cognitive function.

The foods we eat may have a direct impact on our cognitive acuity in our later years. This is the key finding of an Iowa State University research study spotlighted in an article published in the November 2020 issue of the Journal of Alzheimer's Disease.

The study was spearheaded by principal investigator, Auriel Willette, an assistant professor in Food Science and Human Nutrition, and Brandon Klinedinst, a Neuroscience PhD candidate working in the Food Science and Human Nutrition department at Iowa State. The study is a first-of-its-kind large scale analysis that connects specific foods to later-in-life cognitive acuity.

Willette, Klinedinst and their team analysed data collected from 1,787 aging adults (from 46 to 77 years of age, at the completion of the study) in the United Kingdom through the UK Biobank, a large-scale biomedical database and research resource containing in-depth genetic and health information from half-a-million UK participants. The database is globally accessible to approved researchers undertaking vital research into the world's most common and life-threatening diseases.

Participants completed a Fluid Intelligence Test (FIT) as part of touchscreen questionnaire at baseline (compiled between 2006 and 2010) and then in two follow-up assessments (conducted from 2012 through 2013 and again between 2015 and 2016). The FIT analysis provides an in-time snapshot of an individual's ability to "think on the fly."

Participants also answered questions about their food and alcohol consumption at baseline and through two follow-up assessments. The Food Frequency Questionnaire asked participants about their intake of fresh fruit, dried fruit, raw vegetables and salad, cooked vegetables, oily fish, lean fish, processed meat, poultry, beef, lamb, pork, cheese, bread, cereal, tea and coffee, beer and cider, red wine, white wine and champagne and liquor.

Here are four of the most significant findings from the study:
1. Cheese, by far, was shown to be the most protective food against age-related cognitive problems, even late into life;

2. The daily consumption of alcohol, particularly red wine, was related to improvements in cognitive function;
3. Weekly consumption of lamb, but not other red meats, was shown to improve long-term cognitive prowess; and
4. Excessive consumption of salt is bad, but only individuals already at risk for Alzheimer's Disease may need to watch their intake to avoid cognitive problems over time.

"I was pleasantly surprised that our results suggest that responsibly eating cheese and drinking red wine daily are not just good for helping us cope with our current COVID-19 pandemic, but perhaps also dealing with an increasingly complex world that never seems to slow down," Willette said. "While we took into account whether this was just due to what well-off people eat and drink, randomized clinical trials are needed to determine if making easy changes in our diet could help our brains in significant ways."

Klinedinst added, "Depending on the genetic factors you carry, some individuals seem to be more protected from the effects of Alzheimer's, while others seem to be at greater risk. That said, I believe the right food choices can prevent the disease and cognitive decline altogether. Perhaps the silver bullet we're looking for is upgrading how we eat. Knowing what that entails contributes to a better understanding of Alzheimer's and putting this disease in a reverse trajectory."

Willette and Klinedinst acknowledge the valuable contributions of the other members of the research team."

The above, more information and details of the research team can be seen here

h/t to Marks Daily Apple here

Dear reader, this blog is presented in a magazine style, and you will find a variety of articles, studies, thoughts, photographs, music and recipes within it.

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.

All the best Jan

Greengrocers Veggie Hotpot : Vegetarian

This hearty vegetarian take on the traditional hotpot has a pretty topping that contains plenty of hidden treasures. The recipe suggestion is from Nigel Slater who is one of Britain's best-loved cookery writers. Despite having written for food magazines since 1988, and also in his own cookery books, it took a long time before he could be persuaded to transfer his skills to TV.

In this recipe each serving contains

10g protein, 32g carbohydrate, 27g fat, 14g fibre, 0.3g salt.

Ingredients

Serves 4/5
8 tbsp olive oil
4 onions, sliced
1 aubergine (eggplant), sliced in half lengthways and then into 1cm/½in-thick semi-circles
1 courgette (zucchini), sliced into 1cm/½in-thick rounds
800g/1lb 12½oz tomatoes (on the vine), cut in half
1 x 400g tin flageolet beans, drained
1 x 400g tin haricot beans, drained
50g/1¾oz butter
1 large carrot, cut into ribbons using a vegetable peeler or mandolin
2 cooked beetroots, sliced into 1cm/½in-thick rounds
6 sprigs fresh thyme
salt and freshly ground black pepper

Method
1. Preheat the oven to 160C/140 fan/Gas 3.
2. Heat 3 tablespoons of the oil in a medium, shallow, lidded casserole over a medium heat. Add the onions and fry for 4-5 minutes, or until they begin to turn golden-brown.
3. Add 500ml/18fl oz water and bring to the boil, then reduce the heat until the water is simmering and simmer gently for 20 minutes, or until the water has all but evaporated.
4. Heat another 4 tablespoons of the oil in a separate frying pan over a medium heat. Add the aubergine (eggplant) pieces, in batches if necessary, and fry until lightly coloured on both sides - about 5-6 minutes (add more oil to the pan as necessary). Repeat the process with the courgette (zucchini) rounds. Set aside.
5. Add the tomato halves to the stewed onions, then season well with salt and freshly ground black pepper, cover the casserole with the lid and cook for 8-10 minutes, or until cooked through.
6. Add the flageolet and haricot beans to the onions and tomatoes, then stir in the courgettes (zucchini) and aubergines (eggplants).
7. Melt the butter and the remaining tablespoon of oil in a frying pan over a medium heat. Stir in the carrot ribbons until completely coated in the fat, then arrange them in a tangle on top of the casserole.
8. Add the beetroot slices to the frying pan and cook for 4-5 minutes until softened. Arrange the beetroot slices among the tangled carrots. Sprinkle over the thyme leaves.
9. Bake the hotpot in the oven for 45-60 minutes, or until the vegetables on top have turned crisp and golden-brown and the casserole has thickened. Serve.

Flageolet beans are small, creamy, pale green beans with tender skin and a fine, delicate flavour, these are much prized in France. They are actually small, young haricot beans that have been harvested and dried before they are fully ripe.

Haricot beans are small, oval, plump and creamy-white with a mild flavour and smooth, buttery texture. In the US, they are known as navy beans and are the classic ingredient in Boston baked beans. Haricot beans are widely used in the cooking of countries such as France, Spain, Portugal and South America. With little flavour of their own, they absorb other aromas and flavours easily, which makes them popular beans to use in bean salads, vegetable soups, and slow-cooked dishes such as cassoulet or bean purées.

See original recipe here

Did you know that aubergines/eggplants are full of vitamins, minerals and dietary fibre! An excellent source of dietary fibre they are also a good source of Vitamins B1 and B6 and potassium. In addition it is high in the minerals copper, magnesium and manganese. Aubergines are high in fibre and low in fat and therefore recommended for those managing type 2 diabetes or managing weight concerns. Read about the health benefits of aubergines/eggplants 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

Snacks are GO !

People often ask what do low carbers eat for snacks? Well there are many snacks which fit the bill, for instance:-

Nuts such as macadamias, almonds, walnuts, brazils - and you don‘t need too many of them to fill that gap!

Cheese cut up some cheese such as cheddar, always great to have in the fridge, but you may prefer Double Gloucester as a change. There are endless and very tasty varieties out there! 

Olives are a good stand by too.

Celery sticks are such a great crunch. 

Pepper sticks my favourites are the red ones.

Cucumber so refreshing, the grandchildren often enjoy a few slices as a snack.

Of course if you'd like to make a tasty snack more presentable and adventurous, how about one of these suggestions! 

Avocado Hummus and Crudités

Ingredients

Serves Two

1 avocado, peeled and stoned

210g chickpeas, drained

1 garlic clove, crushed

pinch chilli flakes, plus extra to serve

1 lime, juiced

handful coriander leaves

2 carrots, cut into strips

2 mixed peppers, cut into strips

160g sugar snap peas

Instructions

can be seen here

Tuna Niçoise Protein Pot

Ingredients

Serves One

1 large egg

80g green beans

1 tomato, quartered

120g can tuna in spring water

1½ -2 tbsp French dressing

Instructions

can be seen here

Carrot Patch Hummus

(but works well with other crudités too)

Ingredients

Serves Six

1 x 400g can chickpeas, drained and rinsed

½ lemon, juiced

1 garlic clove, crushed

2 tbsp olive oil

2 tbsp tahini

250g baby carrots

1 pot of parsley

Instructions

can be seen here

I could eat one now, how about you?

Dear reader, you will find a variety of recipe suggestions 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

Sunday Roast Dinner : Classic Roast Chicken and Gravy

Here we have a classic Roast Chicken recipe suggestion, surely everyone's favourite! Well it is in our house!

Chicken's many plus points - its versatility, as well as the ease with which it can be cooked - make it 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 onion, roughly chopped
2 carrots, roughly chopped
1 free range chicken, about 1½ kg/3lb 5oz
1 lemon, halved
small bunch thyme (optional)
For the gravy
1 tbsp. plain flour
250ml chicken stock (a cube is fine)

Method
1. Heat oven to 190C/fan 170C/gas 5. Have a shelf ready in the middle of the oven without any shelves above it. Scatter the vegetables over the base of a roasting tin that fits the chicken, but doesn’t swamp it.
2. Season the cavity of the chicken liberally with salt and pepper, then stuff with the lemon halves and thyme, if using. Sit the chicken on the vegetables, smother the breast and legs all over with the butter, then season the outside with salt and pepper.
3. Place in the oven and leave, undisturbed, for 1 hr 20 minutes – this will give you a perfectly roasted chicken. To check, pierce the thigh with a skewer and the juices should run clear. Remove the tin from the oven and, using a pair of tongs, lift the chicken to a dish or board to rest for 15-20 minutes. As you lift the dish, let any juices from the chicken pour out of the cavity into the roasting tin.
4. While the chicken is resting, make the gravy. Place the roasting tin over a low flame, then stir in the flour and sizzle until you have a light brown, sandy paste. Gradually pour in the stock, stirring all the time, until you have a thickened sauce. Simmer for 2 minutes, using a wooden spoon to stir, scraping any sticky bits from the tin. Strain the gravy into a small saucepan, then simmer and season to taste. When you carve the bird, add any extra juices to the gravy.

Nutrition per serving
4g Carbs 40g Fat 49g Protein

From original idea here

Cooking Tips

Always leave your chicken to rest for at least 15 mins before carving. This will give you a juicy chicken that is a lot easier to carve. For a more succulent chicken, take it out of the fridge one hour before cooking to bring it up to room temperature. This rule applies to any meat you are roasting.

Suggestions For Side Dishes (optional)

Cauliflower, Leek and Cheese Gratin - see here
Red Roasted Carrots - see here

Roasted Celeriac and Brussels Sprouts - see here

Dear reader, you will find a variety of recipe suggestions 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

Six things you should never put on your compost heap !

I'm not too sure if the weather will allow any gardening this weekend. Here in the UK they seem to be forecasting both rain and snow! We shall have to wait and see.

For me I'm making sure I have a good book to read, and water in the kettle to make a cuppa. I may also watch an episode of Gardeners' World which is a popular UK BBC programme about gardening. It was first broadcast in January 1968 and is still going strong! "In a recent episode BBC presenter Monty Don warned households to be careful about putting certain things on the compost heap to avoid attracting unwelcome rodents.

On the recent Gardeners' World Winter Special, Monty explained that people should not add meat, fats, cooked materials, potato, rice or pasta to their compost pile as it will draw in a crowd of rats.

"The real secret of compost is life to soil," he told viewers. "You can add almost anything that's lived to a compost heap. But don't add meat, fats or cooked material. Particularly cooked starches like potato or rice or pasta. The main reason for that, is not that it won’t decompose because it will in time, but it will do so more slowly. It will attract rodents. You will get rats."

A compost heap is not only a nutrient-rich food product for your garden, but it will help to keep your soil's pH balance in check, improve soil structure and maintain moisture levels, too. So what can you add to your compost? "Almost everything else from the garden and the house can go on," Monty says.

Some of the best ingredients for a successful compost heap include kitchen waste, particularly egg shells and banana skins, dried leaves, grass clippings, manure, peelings, coffee grounds and tea leaves."

Words above taken from article here

Other posts that may be of interest

8 Ways To Grow Your Own Food From Scraps - see here

Ways to Reduce Food Waste Daily - see here

After all that gardening why not take time to relax with a cuppa,

and perhaps a low carb scone, so delicious

Cheese Scone or Devonshire Style

both are a lower carb recipe - 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.

All the best Jan

Pomegranate Seeds - packed with nutritional power !

Have you ever wondered; What do I do with pomegranate seeds? Well here are four recipe suggestions that may help!

Pomegranate Seeds

Besides being packed with nutritional power (high in vitamins C, B, fibre and minerals), pomegranate seeds are just downright beautiful. Like nature’s edible rubies, pomegranate seeds add sweet-tart flavour and gorgeous colour to many dishes.

Jewel-like pomegranate seeds are extremely versatile and add a burst of sweetness to everything they're added to. Choose pomegranates with smooth, shiny skin which are heavy for their size – they'll be juicier. To remove the seeds, cut in half and, using a wooden spoon, bash the back of the pomegranate over a bowl. Pomegranate seeds can be added as a bright finishing touch to all sorts of salads, tagines and side dishes but can also star on their own.

Leafy Salad with Feta and Pomegranate

Ingredients

Serves Four

200g/7oz feta

splash lemon juice

1-2 garlic cloves, crushed

100g/3½oz flaked almonds, toasted

120g mixed rocket, spinach and watercress

3 tbsp olive oil

salt and freshly ground black pepper

2 pomegranates, seeds only

Instructions

can be seen here

Stuffed Aubergine (Eggplant) with Feta and Pomegranate

Ingredients

Serves Four

2 aubergines

6 garlic cloves, unpeeled

8 tbsp olive oil

1 pomegranate

2 tbsp pomegranate molasses

100g/3½oz feta

4 tbsp mint, smallest leaves only

salt and freshly ground black pepper

Instructions

can be seen here

Chocolate Low Carb Cupcakes, decorated with pomegranate

Ingredients

(for 6 large cupcakes)

9g carbs per cake

60 g ground almond

40 g soy flour

2 tbsp. cocoa

100 g Xylitol

1 egg

120 ml full fat milk

40 g unsalted butter (at room temperature)

1 ½ tsp baking powder

¼ tsp vanilla extract

For topping

125 g mascarpone cheese

150 ml whipping cream

1 ½ tbsp. xylitol

Instructions

can be seen here

Pomegranate Mojito Mocktail

Ingredients

Makes 1.5L

18g carbs per serving

3 tbsp pomegranate seeds

big bunch mint

2 limes, quartered, plus slices to garnish

1L pomegranate juice

500ml lemonade

Instructions

can be seen here

If you have a favourite recipe using pomegranate and their seeds,

please share in the comments section.

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, likes or dislikes, 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

Man breaks out of lockdown.

Eddie

Cream Cheese Pound Cake : A Slice Is Nice : It's Low Carb LCHF

You may not know that a Pound cake is a classic American plain cake similar to an English sponge but with a slightly denser texture. Traditionally the cake was large and made with a pound each of butter, sugar, flour and eggs, hence it's name. But these days the quantities are scaled down and the name is used for a cake made with equal quantities of butter, sugar, flour and eggs. It's quick and simple to make.

However, there is also a LCHF version available, which many have been enjoying and adding to their repertoire of recipes! This particular recipe for a Low Carb (LCHF) Cream Cheese Pound Cake has made a bit of a splash in the keto (low carb) community!

Ingredients
1 ¼ c almond flour (use sesame seed flour for a nut free option)
¾ c of swerve or other sugar substitute
1 tsp baking powder
¼ tsp of salt
4 eggs
3 ½ oz. cream cheese
4 tbsp. softened butter
1 tsp of vanilla

Instructions
1. Preheat oven to 350F / 180C / Gas Mark 4.
2. In a large stand-up mixer bowl beat on high the butter with the sugar substitute until light and fluffy and well incorporated.
3. Next add the cream cheese and vanilla and mix well. Add the eggs one at a time making sure to mix well after each addition.
4. Lastly, add all the dry ingredients until well combined.
5. In a well-greased cake or loaf pan or cupcake pan bake for 30 to 40 minutes until golden brown on top.
6. If making cupcakes bake for 20-25 minutes

For help with weight/measurement conversion see here
This recipe is from the Fit to Serve site here

I'll just get my tea cup and plate

There are 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.

All the best Jan

Fifteen high-fibre foods that are low in carbs

Franziska Spritzler at Diet Doctor site writes:
Top 15 high-fibre, low-carb foods
How can you get the benefits of fibre while staying keto or low carb? Choose from our list of 15 keto-friendly, high-fibre foods, which includes the amount of fibre and net carbs (total carbs minus fibre) per serving.

Avocado
Although it’s often grouped with vegetables, the avocado is technically a fruit. However, this fruit is high in fat, with a creamy texture and mild flavour that’s neither sweet nor sour.

Broccoli
Broccoli belongs to the family of cruciferous vegetables, which includes Brussels sprouts, cabbage, and cauliflower. Broccoli provides several important vitamins and minerals, such as vitamin C and potassium.

Blackberries and raspberries
Fruit usually isn’t a great fit for a ketogenic diet because most types are high in carbs. Berries are a delicious exception that can be enjoyed in small amounts occasionally, even on a strict keto diet. Which kinds are highest in fibre? Blackberries and raspberries, which are also the berries lowest in net carbs.

Asparagus
Asparagus is a popular vegetable with a delicate taste and texture. It’s also filling and a good source of the B vitamins and vitamin C.

Chia seeds
Chia seeds are a unique seed that forms a gel when combined with liquid. Chia seeds are an excellent keto-friendly source of fibre. Two tablespoons (28 grams) provide 10 grams of fibre and 2 grams of net carbs.

Macadamia nuts
Macadamia nuts are a favourite among keto and low-carb enthusiasts. Although eating macadamias may feel indulgent, they’re a nutritious food that’s not only low carb but may help lower LDL cholesterol.

Leafy greens
Spinach, kale, and other leafy green vegetables are staples of most low-carb diets. In addition to being rich in nutrients and widely available, they may help you feel full. Whether you prefer your greens sautéed, creamed, or steamed, they’re a great way to boost your fibre intake while keeping carbs low.

Brussels sprouts
Brussels sprouts are another member of the cruciferous vegetable family. They’re rich in vitamin C and have an earthy taste that many people love.

Artichokes
Fresh artichokes take a bit of time to prepare and eat, but their delicious flavour is well worth the effort. Artichoke hearts are easy to find in cans (usually packed in water) or preserved in jars of oil. Like other vegetables on this list, artichokes, whether fresh or preserved, provide several vitamins and minerals. What’s more, they’re an excellent source of fibre.

Hazelnuts
Hazelnuts are another nutrition-packed nut that contains very few carbs.

Green beans
Green beans are technically considered legumes. However, they contain far fewer carbs than most other legumes, such as beans and lentils.

Pecans
Pecans are prized for their buttery taste and delicate texture. Like other nuts, research suggests they may improve some heart health markers. Pecans are among the lowest in net carbs of all nuts, and they’re rich in fibre to boot.

Dried coconut
Coconut is a tasty tropical fruit that’s high in fat, including saturated fats called medium-chain triglycerides. Unlike banana, pineapple, and other tropical fruits, coconut is low in carbs and isn’t very sweet. In its dried form, it’s also quite high in fibre.

Flaxseed
Flaxseed, also known as linseed, is often used in low-carb baking to mimic the texture of wheat flour and other high-carb ingredients. It’s received its share of controversy because, like soy, it contains isoflavones. However, overall, flaxseed appears to have neutral to beneficial effects on health, when consumed in small amounts. We (Diet Doctor) recommend that you limit your daily intake to a maximum of two tablespoons of ground flaxseed. Two tablespoons (14 grams) of ground flaxseed have 4 grams of fibre and 0.2 gram of net carbs.

Psyllium husk
Psyllium husk is well known for its laxative properties. It’s the active ingredient in many products designed to relieve constipation, such as Metamucil. Like flaxseed, it’s often used to give low-carb and keto baked goods a texture similar to high-carb favourites, including bread. Psyllium is extremely high in fibre. One tablespoon (10 grams) of psyllium husk powder provides 8 grams of fibre and slightly less than 1 gram of net carb. When taking psyllium powder as a laxative, it’s important to mix it with plenty of water, as taking it alone can be a choking hazard. However, when combined with other ingredients and baked into low-carb recipes, psyllium doesn’t pose this risk.

High fibre + low carb = a winning combination
For some people, dietary fibre can be beneficial for health. Yet whole grains, beans, and other high-fibre foods don’t work well for a low-carb lifestyle.

The good news is that you needn’t sacrifice fibre to stay keto/low carb.

By choosing fibre-rich foods that are also low in carbs, you can get the best of both worlds.

The above is a snippet from Franziska's article, read it in full with all research links here

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

All the best Jan

Welcome February

image from here

The February sunshine steeps your boughs and tints the buds and swells the leaves within.

William C. Bryant

As we welcome February, I think many readers will agree this month is mostly recognized for Valentine’s Day. Yes cards, flowers and chocolate sales go sky high! Also depending on where you live, it can be a very cold month!

February fluctuates between having 28 and 29 days per year. The 29th day only occurs every 4 years during leap years, and the next leap year will be 2024.

The length of February was finalized when Julius Caesar remade the Roman calendar and assigned the month 28 days and 29 days. In 713 B.C., February was officially added to the Roman calendar.

If you were born in February, your birthstone is an amethyst and your birth-flower is a violet or primrose.

The western zodiac signs in February are Aquarius which is until February 18th, and Pisces, which is from February 19th.

In the Northern Hemisphere, February is the third month of winter. Meanwhile in the Southern Hemisphere, February is the last month of summer.

The name of February comes from the Latin word “februum” which means purification.

February was named after a purification ritual which was like an early Roman spring cleaning festival.

In Welsh, February is sometimes known as “y mis bach” which means “little month.”

The Saxons called February “Sol-monath” which means “cake month” because they would offer cakes to the gods during February.

Of all the words you can misspell, February is one of the most misspelled words in the English language.

February is the only month where it’s possible to go the entire time without having a full moon.
See the above and more in article here

violet February birth flower

Wishing all readers a Happy February

In celebration of "cake month" here are some low carb cake recipe ideas

Cinnamon Tea Cake - see here

Cinnamon Coffee Cake - see here

Ginger Cake - see here

Malibu Coconut and Chocolate Cake - see here

Chocolate Pound Cake - see here

Carrot Cake - see here

Italian Lemon Cake - see here

Mug Cakes - 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, music and recipes! However, not all the recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Meet Bud - He's a Parrot !

Well, you can't say there isn't variety on this blog. Whether it be articles and studies about diabetes and living the low carb lifestyle, to a wide variety of recipe suggestions, and even washing tips - there is variety - and they do say 'variety is the spice of life'.

But how about this one?

Crisp-loving Norfolk parrot flies again after diet!

"A crisp-loving parrot - who was so overweight she could not fly - has slimmed down after being put on a diet.

Amazon green parrot Bud was 620g (1.4lbs) on arrival at the RSPCA's Mid Norfolk and North Suffolk branch.

Her new owner had to ban the savoury snacks from the house, claiming Bud could "detect a packet of crisps being opened from four miles away".

Nearly a year on, Chloe Shorten said the 22-year-old bird is "loving life and can fly again".

At more than 200g (7oz) heavier than she should have been, Bud was "extremely overweight", said Ms Shorten, who works at the branch.

The bird had arrived at the RSPCA a few days before lockdown hit last March after becoming "too much for her owners" and Ms Shorten and her husband decided to give her a permanent home with them in Norfolk.

"Parrots are incredibly intelligent birds and need quite specialist care - and we certainly had our hands full when she arrived," she said.

"While it's tricky to tell from looking when a parrot is overweight you could tell when she tried to fly, she would literally drop to the floor.

"She has the hearing of a bat and can detect a packet of crisps being opened from four miles away so it's no surprise she was overweight."

After the potato snack was banned, Bud's weight soon came down.

"Thankfully, she quickly lost the weight and she's now much happier as a result," Ms Shorten said.

"She's loving life and can fly again, it's great to see her soaring around the house."

Ms Shorten said parrots were "a lot of work" and it was "important that people do their research before taking one on".

"They are, however, great fun and incredibly rewarding," she said.

"We feel very lucky that we can give her a forever home and we'll hopefully have many more years with her and her hilarious antics."

Owner Chloe Shorten said Bud was "really chatty", loves to laugh and sing, and is especially fond of doing a rendition of the Addams Family theme tune and appearing on video calls.

Story from here

What to feed parrots

The best foods for your pet parrot to eat are fresh vegetables, fruit and pellets or seeds. In the wild, parrot's diet can vary considerably and they like to eat fruit and fruit seeds, nuts, flowers, and corn where they can find it. Your domesticated parrot is no different, with her diet needing to be varied.

Read more here

I'm pleased to see that Bud enjoys eating cauliflower, us humans enjoy it to! Looking for cauliflower recipe suggestions? Find some here and here

You will find a variety of posts/articles/recipes within this blog. 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 your meter.

All the best Jan

Helping my Grandchildren with maths.

 

The kids are in lock-down and Schools closed. They are learning via the internet, so I'm helping out and teaching them fractions.

Eddie

Five Best Foods to Fight Inflammation

James Colquhoun writes:
"Did you know that an overwhelming amount of chronic disease stems from chronic inflammation in the body? And with that notion, many conditions can be prevented by addressing and taking steps to reduce inflammation within the body.

Inflammation is actually a naturally occurring process within the body, designed to help the body heal from injury or disease. It is triggered by the immune system in response to a perceived threat, such as a cut or an illness. Acute inflammation, which occurs over a usually short period of time, is a beneficial tool that helps to return your body to it’s healthiest state. However chronic inflammation, which occurs over an extended period (and is often less intense) is the kind that is linked to autoimmune conditions, prolonged stress, and debilitating disease.

After all, it is understood that chronic disease stems from chronic inflammation within the body. There is sufficient evidence to now show that heart disease, cancer, type 2 diabetes, Alzheimer’s disease, and even obesity can be influenced by this prolonged immune response. So by addressing the root cause, we begin to adopt a holistic, preventative approach to healthcare. And one of the best ways we know how to remedy and reduce inflammation in the body is with proper nutrition and using the medicinal properties of food. After extensive research, I’ve discovered that these are the best foods to fight inflammation - for all diets!

1. Turmeric (Get That Golden Goodness)
Golden lattes aren’t going anywhere and I, for one, am happy that they’re here to stay. Partly because of how delicious they are, and partly because turmeric is one of the most powerful anti-inflammatories in our diet. This is due to curcumin, a compound found in the root that is responsible for the vibrant (often staining) yellow pigment we’ve all come to associate with turmeric. The exact mechanisms that determine how curcumin works in the body are still yet to be understood, but there are countless studies across different chronic health conditions that re-instate this belief. So from curries to coffee substitutes, don’t forget to add a healthy dose of turmeric to your day (and remember to add cracked black pepper, as the compounds found in pepper are needed to help deliver the health benefits of curcumin).

2. Fatty Fish & Flaxseeds (Hello Omega-3s)

We’ve been told time and time again how important a balanced intake of omega-3s is important for brain health, but there’s so much more to it than simply supporting the brain. Omega-3s are a type of polyunsaturated fatty acids, structurally signified by their double bonds between carbon atoms. These fats, which are crucial for good health, can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines. There is even consistent peer-reviewed evidence that highlights the relationship between high intakes of fatty acids and reduced inflammation throughout the body. No matter your dietary preferences, there’s even more of a case to add omega-3-rich foods to your plate.

Plant-based Tip: Flaxseed or linseed oil is an alternative to fatty fish, that’s easy to use in everything from daily smoothies to salad dressings. It’s quite fragrant, so start small, and you’ll be all over the rewards in no time.

3. Leafy Green Vegetables
We know that leafy greens are ideal for alkalizing and detoxifying the body, but they also offer anti-inflammatory benefits. Greens like kale, arugula, silver-beet, spinach, chard, and collard greens, to name a few, offer a rich nutritional profile with high concentrations of micronutrients that reduce chronic inflammation in the body. Vitamins A, D, E, and K, which are the four fat-soluble vitamins, have shown across multiple studies that they can fight inflammation. A lot of leafy greens also partially breakdown to contain alpha-linolenic acid, which is one type of omega-3 fat (and we know how wonderful that is for inflammation)!

4. Extra-Virgin Cold-Pressed Olive Oil

No kitchen is complete without cold-pressed extra virgin olive oil. If possible, organic is best here too. But what sets this apart from your regular olive oil? It’s the first extraction from the olive, done without any heat or chemicals that destroy the integrity of this amazing plant. Extra virgin olive oil has widespread health benefits, including improving heart health, promoting brain function, potential anti-cancer benefits, and it can also handle moderately high temperatures without oxidating. The best thing about olive oil is that most of these incredible benefits come from the anti-inflammatory properties of the food. Olive oil is rich in oleic acid, which studies have shown reduces inflammation and may even have beneficial effects on genes linked to cancer, alongside powerful antioxidants like oleocanthal, which has actually been shown to work similarly to ibuprofen - only naturally!

5. Blueberries & Pomegranates

It’s not just the traditionally healthy foods that claim all of the amazing health benefits; there are fun foods that contain anti-inflammatory properties too! Take blueberries, for instance, which are loved as a natural source of antioxidants. The major antioxidant, anthocyanin, is what gives this berry it’s gorgeous deep blue colour and is largely thought to be responsible for the anti-inflammatory capabilities, along with the high fibre and vitamins A, C, and E content. Pomegranates, not unlike blueberries, are also often enjoyed for the antioxidants they contain. One of these antioxidants, punicalagin, has potent anti-inflammatory properties with studies showing that they can reduce inflammation in the digestive tract, as well as in breast and colon cancer cells. 

So if you’ve ever needed an excuse to keep eating more of your favourite foods, let this be it. These are just some of the best foods to fight inflammation, and ongoing research is telling us there is plenty more. Of course, all foods should be consumed in moderation in a healthy, balanced diet, but as always, try to include these plants-as-medicine foods at any opportunity!"

Words above taken from original article here

Do you include any of the above in your menu plans?

Dear reader, a variety of articles, and recipe ideas, are 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

London Fog !

Well, I had heard of London Fogs from school History lessons, in particular the great smog of 1952 when for five days in December 1952, the Great Smog of London smothered the city, wreaking havoc and killing thousands, you can read more about that here

Big Ben, London on a Foggy Day image from here

But recently on various blogs I have been reading about 'London Fog' what is it I wondered?

"What is a London Fog?
It is a hot tea drink that is made with earl grey black tea and vanilla. It is topped with frothed milk which is where the “fog” name comes from. There are other fog-named drinks with slight variations to the recipe depending on the location.

Despite the name, the original London Fog recipe is said to have originated in Vancouver, British Columbia. Go Canada!

Earl Grey Latte vs. London Fog
An Earl Grey Latte is like other tea lattes — it consists of the tea, frothed/steamed milk and sweetener if desired. That’s all.

A London Fog consists of earl grey tea, frothed/steamed milk, vanilla and sweetener if desired.

Therefore, the difference between the two comes down to the vanilla. It is a slight difference, yes. But, that vanilla addition adds a lot to this tea latte!

What is the best earl grey tea to use for this latte?
A classic earl grey is a black tea with bergamot oil. Sometimes an earl grey also has blue cornflowers added to the blend, but that is purely for aesthetics.

Use your absolute favourite earl grey tea so you’ll be sure to love this latte. You can use loose leaf or tea bags.

It's best to make sure the earl grey tea you use is blended with real/natural bergamot oil and nothing artificial.

What form of vanilla is the best to use for this latte?
When it’s time to add the star ingredient to this latte — vanilla — use whatever form you have on hand. However, pure vanilla extract offers a true, rich flavour.
You can also use vanilla powder, vanilla beans or even vanilla simple syrup. In cafes, vanilla syrup is often used for a London Fog!

However, if you use vanilla simple syrup in yours at home, you may want to omit any additional sweetener in the recipe as that form of vanilla flavouring is already filled with sugar. Since the recipe below is using pure vanilla extract, it calls for sweetener, too.

Don’t have any vanilla at home? You can use any milk for this recipe! So, if you have a vanilla flavoured almond milk, oat milk, etc. use that in its place! The vanilla will be more subtle, but this option is better than nothing.

London Fog Recipe
This recipe makes 1 mug serving or 2 if you serve it up in vintage teacups! Double the amount of tea is used to create a stronger earl grey flavour before adding the milk.
Ingredients
1 tablespoon Earl Grey black tea, loose leaf (or 2 tea bags)
3/4 cup boiling water
1/2 cup milk
1 teaspoon sweetener of choice (i.e. sweetener, sugar, maple syrup, honey)
1 teaspoon pure vanilla extract
Instructions
1. Steep earl grey tea in boiling water for 5 minutes, covered. Covering your tea while steeping will retain heat and, therefore, help extract all of the flavours.
2. While the tea is steeping, simmer milk in a small saucepan on the stove. Using a handheld frother, froth the warm milk until it is fluffy and cloud like (about 30 seconds).*
3. When the tea is done steeping, strain the tea leaves or remove the tea bags. Add sugar and vanilla. Stir until dissolved.
4. Top the cup of tea with the frothed milk and serve immediately. Enjoy!
Notes
*If you have an electric milk frother/steamer, you can use that instead. If you don’t have any of these devices, you can whisk the warm milk in the saucepan by hand until it gets frothy."
See the above words, original recipe and more at 'The Cup of Life' tea blog here

'Marks Daily Apple' site also has a recipe here

no matter what your choice of beverage may be

just relax, unwind and enjoy some 'me time'

You will find a variety of recipe ideas and articles 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

Lemons So Good in Lower Carb Desserts !

Lemons, so handy when cooking. They are oval in shape, with a pronounced bulge on one end, lemons are one of the most versatile fruits around, and contain a high level of Vitamin C. Although the juicy yellow flesh is a little too sour to eat on its own, its citrus fragrance and tartness means it's wonderful combined with all manner of ingredients and dishes, from the sweet to the savoury. The bright yellow skin can be used as well, when zested. A kitchen essential. You can read more about lemons here 

Have a look at these four recipe suggestions below. Will you be trying one?

Lemon Baked Custard

Ingredients

800ml full fat milk

4 eggs

zest of 2 lemons

juice of 1 lemon

5 tbsp. granulated stevia, or sweetener of choice

Instructions

can be seen here

Lemon Cheesecake Fluff 

Ingredients

Serves Four

8 oz. / 225g cream cheese

½ cup / 125ml heavy (double) whipping cream

3 tablespoons lemon juice

¼ teaspoon salt

2 teaspoons pure vanilla extract

1 tablespoon erythritol (optional)

Garnish

½ cup / 125ml fresh blackberries (optional)

1 teaspoon lemon zest (optional)

Instructions

can be seen here

Lemon Pots

Ingredients

Serves Two

2 tbsp extra thick double (heavy) cream

2 tbsp mascarpone

2 tbsp inulin

Juice of 1 lemon

Pinch of sea salt

Instructions

can be seen here

Lemon Mug Cake

Ingredients

For the cake

3 tablespoons almond flour

½ teaspoon baking powder

1 large egg

1 tablespoon butter unsalted and melted

½ teaspoon vanilla extract

1 teaspoon lemon juice

2 tablespoon (Swerve confectioners) sugar substitute

For the icing

1 tablespoon (Swerve confectioners) sugar substitute

½ tablespoon heavy whipping cream

½ teaspoon lemon juice

Instructions

can be seen here

We bring a variety of recipe ideas and articles 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