Lemon Blueberry Pound Cake : Delicious Low Carb and Gluten Free

You may have already seen some of Lisa MarcAurele's recipes on Diet Doctor site, she also has a blog called Low Carb Yum. This recipe suggestion is by Lisa and she says; "not only is this a gorgeous looking Bundt cake, it’s got a great texture and isn’t dry. The flavour is terrific too. I bet no one will be able to tell it’s a low carb and gluten free treat!" Best to use a silicone Bundt pan, but if you do use an older cast iron Bundt pan, spray it with non-stick spray, then let it cool in the pan for 20 to 30 minutes before turning it out. It should then come right out, and doesn’t stick at all!

INGREDIENTS
Serves 16

CAKE
1 cup butter softened
8 ounces cream cheese
1 cup low carb sugar substitute or Sukrin:1 (I used 3/4 cup)
1/2 teaspoon stevia concentrated powder or another 1/2 cup Swerve or Sukrin:1
10 eggs
2 teaspoons lemon extract
2 teaspoons vanilla extract
2 1/4 cups almond flour
1/2 cup coconut flour
2 teaspoons baking powder
2 cups blueberries
2 tablespoons coconut flour
GLAZE
1/2 cup Swerve Confectioners Powdered Sweetener or Sukrin Melis
2-3 tablespoons lemon juice
NUTRITION
Serving: 1 slice
Carbohydrates 9g Fibre 4g (Net Carbs 5g) Protein 9g Fat 27g
INSTRUCTIONS

with more tips and a step-by-step guide can be seen here

Related Helpful Guides/Articles

Keto Sweeteners & Low Carb Sugar Substitutes here
'The Ultimate Guide To Low Carb Flours', which I'm sure many readers will find both interesting and helpful, is here
Weight & Measurement conversion charts here

Did you know
Blueberries, not only are they delicious and nutritious but they also have one of the highest antioxidant levels amongst all fruits, vegetables, spices and seasonings.

Blueberries are low in carbs and therefore do not have a significant impact on blood glucose levels, making them a good choice for diabetics.

Blueberries can also be frozen without reducing any of their antioxidant properties or delicate structure. So pick up those on offer in the supermarket and get them in the freezer ... now that's a good idea!

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

Are you struggling to sleep? These two things to eat or drink before bed-time may help!

"A lack of sleep or insomnia impacts many of us. Having a full eight hours of sleep is essential for your health and productivity. Ever woken up feeling groggy or struggled to get a good nights sleep? Experts say what you eat or drink before bed could be impacting the quality of your sleep.

Everyone knows to avoid caffeine before bed, experts now recommend that on top of ditching coffee before bed you might be able to boost your sleep by drinking cherry juice.

According to sleep experts from 'Mattress-Next-Day', drinking tart cherry juice before bed may boost your sleep by 1.5 hours or more a night.

They point to several studies that show consuming tart cherry juice can help calibrate your circadian rhythm, also known as your internal body clock, to help promote sleep.

Cherry juice helps increase your body's production of melatonin, a critical hormone for your sleep.

Studies show Brits who drink cherry juice before settling down increased their sleep by an average of 84 minutes, so if you find yourself starving off insomnia cherry juice might be able to help you.

According to Dr Karanr, the myth that eating cheese before bed gives you nightmares could be an old wives tale.

He recommends eating cheese before bed could give you a better nights sleep.

He added cheese is packed with tryptophan used by the brain to make melatonin which helps induce sleep.

Cheese is high in calcium which can reduce stress and helps to stabilise your nervous system, both of which could help you to become more settled for sleep.

Simple lifestyle changes can make a huge difference to your quality of sleep.

Aside from the obvious factors such as trying to relax before bed, having a good quality mattress and cutting down on your caffeine, the NHS has put together a few easy lifestyle changes to help you get a more restful nights sleep.

The NHS encourages Brits to keep their sleeping pattern as regular as possible.

Keep regular sleep hours
They say going to bed and getting up at roughly the same time every day is key to beating insomnia.

If you maintain a regular sleeping pattern every day you will effectively be programming your body to sleep better.

This will work best if you can pick a time when you are likely to feel sleepy and stick to it.

Make a note of your worries
Do you ever find yourself lying in bed awake at night thinking about the ever-growing number of things you need to do tomorrow?

You might be able to banish these worries by writing them down before you go to bed.

Set aside a few minutes before you climb into bed to jot down what you need to do tomorrow instead of forming these plans in your head whilst you are trying to get to sleep.

Avoid smoking
Caffeine is an obvious stimulant but did you know nicotine is another one? Brits who smoke take longer to fall asleep the NHS says.

Smokers wake up more often and have more disrupted sleep than non-smokers so, if you suffer from restless nights you may want to consider giving up smoking."
Words above from article here

"Potential Risks of Tart Cherry Juice 

Please note, cherry juice will not suit everyone.
Because tart cherry juice has such potent ingredients, you should consult with your doctor before taking it or any other supplement.

Consider the following before drinking tart cherry juice
Sugar Content
Tart cherry juice contains sugar, and some brands may contain added sugars. If you have diabetes or another condition that affects blood sugar, you should speak to your healthcare provider before adding tart cherry juice to your diet. You can still reap the benefits of tart cherry through capsule supplements if drinking the juice is not recommended for you.
Medication Interactions
Tart cherry juice may interact with some medications. For example, medications used to control blood pressure and cholesterol levels. Speak to your healthcare provider if you are concerned about medication interactions with tart cherry juice."

Read more here

Related Posts

Simple Steps To A Better Night's Sleeps, five suggestions - see here

If Sometimes Sleep is Elusive - Getting Quality Rest Helps - see here
Ten Reasons You're Always Tired (and what you can do about it) - see here

Have you any tips for a better nights sleep?

Do please share them in the comments.

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

All the best Jan

Chicken with Mushrooms and Peas : A Tasty Monday Meal

Looking for a quick and easy Monday meal, then how about this chicken dish! In fact it doesn't have to be a Monday to enjoy it, any day of the week will be fine! The chicken is cooked together with bacon, peas and a parsley sauce, it's very tasty. Use chicken thighs for extra flavour and juiciness.

Ingredients

Serves Four
2 tbsp. olive oil
500g boneless, skinless chicken thighs
a little flour, for dusting
50g cubetti di pancetta
300g small button mushrooms
2 large shallots, chopped
250ml chicken stock
1 tbsp. white wine vinegar
50g frozen peas
small handful parsley, finely chopped

Method
1. Heat 1 tbsp. oil in a frying pan. Season and dust the chicken with flour, brown on all sides. Remove. Fry the pancetta and mushrooms until softened, then remove.

2. Add the final tbsp. oil and cook shallots for 5 minutes. Add the stock and vinegar, bubble for 1-2 minutes. Return the chicken, pancetta and mushrooms and cook for 15 minutes. Add the peas and parsley and cook for 2 mins more, then serve.

Tastes great served with a mix of cauliflower and broccoli florets, or some buttery mashed swede.

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, I hope you may enjoy this dish soon.
Original recipe idea is here

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

All the best Jan

Enjoy your weekend !

Yes, it's Saturday once more, the start of the weekend, although some may say the weekend starts on a Friday night! Have you any plans? We have a small family get-together planned, which I am really looking forward to, I just hope the weather stays dry, but we shall see!

I think many may have a sporty weekend, with the Wimbledon Tennis Finals and the European Football Finals being televised! Out shopping recently sales of Pimms, strawberries and beer seemed to be going well, plus ingredients for BBQ's. Whatever your plans are I wish you a good weekend.

If you like ice-cream you may want to try some blueberry ice cream delight, it's a tasty low carb recipe, and you can see more details here

Enjoy your weekend

All the best Jan

Cheesy Meatballs with Cauliflower Slaw : Low Carb/Keto Dinner

These cheesy oven-baked meatballs with a crispy cauliflower slaw are the perfect low carb/keto dinner any day of the week. Delicious and easy to make, and go well served with a salad!

Ingredients

Serves Four

8g net carbs per serving
Cauliflower slaw
450 g cauliflower
60 ml sour cream
180 ml mayonnaise
1 tbsp Dijon mustard
1 garlic clove, minced
1 tsp fennel seeds or dried dill
salt and ground black pepper
Meatballs
650 g ground (minced) beef or ground (minced) turkey
1 (110 g) yellow onion, finely chopped
40 g shredded Parmesan cheese
1 tbsp tomato paste (puree)
1 tbsp Italian seasoning
1 garlic clove, minced
salt and pepper
1 tbsp butter, melted
55 g cheddar cheese, sliced

Recipe Tips
This recipe makes three meatballs each for four people.

The cauliflower for the slaw should be raw but you can cook it in boiling water for 1-2 minutes if you prefer. In that case, drain it well.

You can store the cauliflower slaw in the refrigerator for up to 3 days. It tastes best when the flavours have some time to come together.

If you don't have a muffin tray, you can also bake the meatballs in a regular baking tray lined with parchment paper. Each meatball should be approximately 2" round, making 12 meatballs.

Recipe Instructions

can be seen here

Cauliflower is an extremely healthy vegetable. It is very low in calories yet high in vitamins, and can provide some powerful health benefits, and is a great source of nutrients. In fact, cauliflower contains some of almost every vitamin and mineral that you need, including a few that many people need more of. Additionally cauliflower contains unique antioxidants that may reduce inflammation and protect against several diseases, such as cancer and heart disease. What’s more, cauliflower is easy to add to your diet. It’s tasty, easy to prepare and can replace high-carb foods in several recipes.

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

All the best Jan

Danish Skillet with Roasted Strawberries : Low Carb

Danish, soufflé, omelette, or pancake? There are many ways to describe this nutritious yet delicious low-carb treat. It’s a fluffy egg-based pastry with cheesecake filling and roasted strawberries. Why not call it heaven in a pan!

Ingredients

Serves Four

Filling
1 large egg
160 g full-fat cream cheese, room temperature
1 tsp lemon zest
½ tsp sugar-free vanilla extract
2 tbsp powdered erythritol

Pancake
2 large eggs
½ tsp lemon juice
2 tbsp powdered erythritol
38 g almond flour
2 tbsp coconut flour*
1 tbsp ghee or butter
55 g fresh strawberries, sliced

Recipe Tips

*Different brands of coconut flour may contain widely varying amounts of carbs, depending on the fibre content. This recipe uses the nutritional information for Amanprana Coconut fibres/coconut flour, which is really low in net carbs. 

If you need to cut the carb count, you can swap the strawberries for blackberries or simply skip the fruit topping. 

This will store in the fridge for up to 3 days. 

What is a Skillet, read more here

Recipe instructions

can be seen here

Related Post

Guide To Carbs in Fruit, read it 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

The Mighty Oak Tree and Acorns For Food

Do you like seeing trees? To me, there is something special about trees, and "Oaks are one of the oldest and most widely spread trees on this planet. They have existed way before humans were here. They feed various living creatures with their leaves and acorns.

But, oaks played a crucial role in human history as well. Early humans built their homes, created tools, and constructed strong ships from oak wood. These trees are still one of the crucial sources of raw material in our modern time. Elegant furniture, flooring materials, cosmetic creams, and wine barrels are some among many products that are being produced using oak trees.

Here are some interesting facts about oak trees
A mature oak tree can reach around 148 feet (45 meters).

Oak trees appeared on our planet about 65 million years ago.

Oak trees live up to 1,000 years.

An oak tree produces about 10 million acorns during its lifetime.

There are over 600 species of oak trees.

The largest living oak tree is located in Mandeville, Louisiana.

Wine is aged in oak barrels.

If you like truffles, then thank the oaks, as they have a close relationship with the roots of oak trees.

Oak tree population is decreasing, that's not good.

Only 1 in 10,000 acorns grow up to be an oak tree.

Oak trees start to produce acorns when they reach 50 years of age.

Vikings used oaks to construct their ships and boats.

British Royal Navy ships were also constructed from oaks until mid-19th Century.

Nowadays, oaks are still the choice of carpenters when they create furniture and veneers.

Some cultures worshiped oak trees. Throughout the centuries, mainly in parts of Europe, people worshiped oak trees, associating them with the mythological gods, namely Zeus and Jupiter.

Druids also worshiped oak trees. They got married under the spreading branches of oaks and carried acorns, believing those practices would bring them happiness and good health."

Words above, and more, can be seen here

Also read Wikipedia information about Oak here

Stand tall oh mighty oak, for all the world to see,

your strength and undying beauty forever amazes me.

Though storm clouds hover above you,

your branches span the sky,

in search of the radiant sunlight you

count on to survive.

When the winds are high and restless and

you lose a limb or two,

it only makes you stronger, we

could learn so much from you.

Though generations have come and gone

and brought about such change,

quietly you've watched them all yet still

remained the same.

I only pray God give to me the strength he's

given you,

to face each day with hope, whether

skies are black or blue,

Life on earth is truly a gift

every moment we must treasure,

it's the simple things we take for granted

that become our ultimate pleasures.

Kathy J Parenteau

How To Use Acorns For Food

Like many other true nuts, acorns are an excellent source of food, and they provided people with a wealth of health and food recipe ideas in earlier times. Today, they're still in fashion as a food, and rightly so, because they're filled with B vitamins, protein, fat, and they're a decent complex carbohydrate. Every species of acorn is edible, but some taste better than others. However, it is very important you do not eat them raw; in order to not eat acorns that are bitter-tasting and toxic, you'll need to process them first. For directions and suggestions about how to use acorns as food, for example acorn coffee and flour, see here

squirrels like acorns and seeds too

read more 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

Mangoes ... so luscious and juicy, some say magical

The fragrant sweetness, rich flavour and succulent texture of this magical fruit is highly seductive. To test a mango for ripeness, press the ends firmly - if they yield slightly to the pressure, they should be ready to eat. Otherwise, if it's not quite ready, mangoes can be left to ripen in a sunny spot.

Mangoes are now grown in many tropical and sub-tropical regions and come in a wide variety of shapes, sizes and colours. They can be round, oval, kidney-shaped or egg-shaped, with yellow, green, red or purple-flushed skin. Their stones can be large or small, their skin can be thin or thick and their flesh yellow or orange, with varying degrees of fibrousness.

The majority of Asian mangoes have a delicate skin and a short shelf life. For that reason, they're flown into Britain (mainly from India and Pakistan), so are more expensive. The thicker-skinned varieties, such as Keitt and Kent, are shipped in by sea year-round. Importers follow mango seasons from country to country. The chief exporters of thick-skinned mangoes are Puerto Rico, Mexico, Israel, South Africa and Peru.

Everyone has their favourite type of mango although there's no doubt that some of the Asian varieties have a particularly fine flavour and soft, non-fibrous texture.

Thin-skinned mangoes are best for eating raw or, when unripe, using in chutneys. Thick-skinned mangoes are better for South American-style salsas and European-style puddings. Try them mixed into a pavlova topping or chopped into fruit salads. If not fully ripe, it's worth letting them ripen on your windowsill to maximise their flavour. They're ripe when they gently give at their stem end. Colour isn't a reliable indication of ripeness because some varieties remain green even when ripe. Mangoes should be kept at room temperature, rather than chilled, to maximise their flavour.

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.

Cod with cucumber, avocado & mango salsa salad

each serving has 12g Fat 25g Protein 15g Carbs - you can see recipe here

Quinoa salad with mint and mango

Jazz up quinoa with fresh mint and mango - see recipe here

Mango and Lime Mousse

This mousse is simple to make and contains no added sugar - see recipe here

Do you like Mango? Will you be trying out any of these recipes?
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

Iron and its importance

image from google

"Iron is important in making red blood cells, which carry oxygen around the body.
A lack of iron can lead to iron deficiency anaemia.

Good sources of iron
Good sources of iron include:
liver (but avoid this during pregnancy)
red meat
beans, such as red kidney beans, edamame beans and chickpeas
nuts
dried fruit – such as dried apricots
fortified breakfast cereals
soy bean flour

How much iron do I need?
The amount of iron you need is:
8.7mg a day for men over 18
14.8mg a day for women aged 19 to 50
8.7mg a day for women over 50

You should be able to get all the iron you need from your daily diet.

Women who lose a lot of blood during their monthly period (heavy periods) are at higher risk of iron deficiency anaemia and may need to take iron supplements.

Speak to a GP or a registered dietitian for more advice.

What happens if I take too much iron?
Side effects of taking high doses (over 20mg) of iron include:
constipation
feeling sick
being sick
stomach pain

Very high doses of iron can be fatal, particularly if taken by children, so always keep iron supplements out of the reach of children.

What does the Department of Health and Social Care advise?
Most people should be able to get all the iron they need by eating a varied and balanced diet. If you take iron supplements, do not take too much as this could be harmful.

Taking 17mg or less a day of iron supplements is unlikely to cause any harm. But continue taking a higher dose if advised to by a GP."

The above words with relevant links can be seen here

Related Posts

Signs and Symptoms of Iron Deficiency - read it here

Healthy Foods That Are Very High In Iron - read it 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

Happy 4th of July 2021

A bouquet of red, white and blue to all our American friends as you celebrate today.

Should you be looking for a red, white and blue low carb dessert...

the one pictured below may just fit the bill

Mascarpone Cheese Mousse and Berries

a lovely recipe by Lisa at LowCarbYum

you can see all the details here

Wishing all readers a lovely day

Good wishes

Jan and Eddie

The Size of Eggs, does it matter?

"Did you know that the size of the yolk stays the same no matter what the size of the egg. Is it time we fell out of love with large eggs?

Many of us don’t think twice about buying large or very large eggs. They’re popular among cooks, with lots of recipes calling for them. Industry experts agree greater popularity of boxes of mixed-weight eggs would be good for farmers because it would prevent smaller eggs being devalued. But some campaigners argue it would benefit chickens too. What are the issues and should you worry?

Chickens naturally lay eggs in a variety of sizes, often producing small eggs when they’re young and increasing in size as they age. Eggs are graded by weight into four categories – small, medium, large and very large – with large and very large being the most popular in the UK.

“When it comes to eggs, size matters”, argues Jane Howorth, founder of the British Hen Welfare Trust (BHWT), which is behind a campaign to raise awareness of welfare issues it believes are associated with large and very large eggs in the UK. It is campaigning with the British Free Range Egg Producers Association (BFREPA), whose CEO Robert Gooch says almost half the eggs their members’ free-range hens lay are large or very large.

Poultry veterinarian Ian Jones explains that in a commercial environment many hens are encouraged to lay larger eggs through selective breeding, their feed, and the number of hours of light they get. The large eggs some lay can cause stress and lead to health problems and even death, he continues. Jones says he regularly sees chickens that have consistently laid medium eggs over their lifetime look better and healthier than those laying “just two or three grams more – it’s almost obvious, they’ve worked less hard, and produced something that’s easier for their bodies.”

No conclusive research has been conducted into the connection between large eggs and health in chickens, so it is difficult to draw conclusions. Jones says all chicken farmers are aware of the issue. “I can consistently relate to having more health and welfare issues in hens with a larger egg size”, he explains. He’s embarking on research about the relationship between hen mortality and egg size.

But Andrew Joret, chairman of the British Egg Industry Council (BEIC), which represents the interests of the UK’s egg industry, says “we do not believe that egg size has an impact on the health and welfare of the vast majority of hens. Today’s breeds of hen have a good body weight and are robust, meaning that they are able to lay eggs of all sizes without any welfare issues.”

Nonetheless, Joret agrees mixed-sized boxes are the “most helpful for the farmers, as they can manage the demand and supply more easily”, and notes they are often the best value option in the supermarket.

Benefits of smaller eggs for farmers and cooks
Some chefs and food writers have decided to eliminate large eggs from their recipes. Food writer and president of the Guild of Food Writers, Orlando Murrin, has taken them out of his new cookbook, explaining “small and medium eggs have numerous all-round advantages”, including to farmers, who don’t have to sell small eggs at a discounted cost if they can sell boxes of mixed eggs. There are benefits for the cook too – yolk-lovers may prefer a smaller egg as the size of the yolk stays the same no matter what the size of the egg.

How to weigh eggs for cooking
The weight difference between each egg size category is about 10g – a medium egg (in its shell) weighs between 53-63g, a large egg 63-73g. “It will make little difference to the end dish to substitute medium eggs for large ones, but for recipes that require several large eggs (more than four), add an extra medium egg”, advises Joret. Murrin agrees that you often won’t notice the difference, but he advises if you’re making meringues, you weigh your egg whites and add the equivalent amount of sugar.

It’s easy to adapt your approach to suit the eggs you have. Weigh them and check the results against the British Egg Information Service’s scale to work out the difference. If you’re baking and have slightly less egg than specified, you can make up the shortfall with milk, oil or even mashed fruit where appropriate."
Above words from article here

Related Post

Eggs; Do They Need to Be Refrigerated? : Read it here

American Egg Sizes : Read it here

Do you have a preference for egg sizes?

We do like eggs in our house and I usually purchase free range medium size.

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

All the best Jan

Are You Getting Enough Magnesium?

James Colquhoun writes:7 Signs You’re Not Getting Enough Magnesium

Have you got cravings for chocolate so intense that you can’t think about anything else? What about those muscle cramps that keep you up at night? Or your trips to the bathroom are a bit of a struggle? Chances are you’re deficient in magnesium!
Magnesium is essential for over 300 different enzymatic processes to help your body function properly. It’s a common mineral to be deficient in, yet most people have no idea they’re lacking this vital nutrient!

Here are seven key signs that you may be deficient without even realizing:

1. Chocolate Cravings
Your body knows best. When you truly listen closely to your body, it will tell you what it needs. Dark chocolate is actually a good source of magnesium, containing 24% of your daily needs in just one square. If your body is desperately calling out for a chocolate fix, it may be just what you need!

2. Muscle Cramps
Involuntary muscle spasms can be incredibly painful! Magnesium helps to relax your muscles, so when you’re running low on this mineral, you’re likely to find your muscles contracting involuntarily, causing you painful spasms!

3. Anxiety
Feeling anxious? A deficiency in magnesium can have your central nervous system sending you early warning signs by increased anxiety. Supplementation with 200mg of magnesium may help keep your adrenal hormones under control when anxiety kicks in.

4. High Blood Pressure
Have you been eating well and exercising regularly yet still getting high blood pressure? It could be a lack of magnesium and electrolytes. Magnesium helps to dilate and relax your blood vessels, so when you’re low on this critical mineral, your blood vessels tend to constrict more, resulting in higher blood pressure. When your electrolyte levels are also unbalanced due to a lack of magnesium, this can create high blood pressure too!

5. Constipation
If your digestive system isn’t quite working as well as usual it may be because of magnesium. Your intestines tend to contract more when you’re low in magnesium, making it harder for waste to pass through. Ensuring you have enough magnesium is important for your bowels for two key reasons. One, it helps to relax your bowels, and two, it pulls water into your bowels creating an osmotic effect that makes passing waste easier.

6. Sleep Troubles
Did you know magnesium levels drop in your body at night? That means if you’re low in magnesium you may have trouble sleeping! So many of us have difficulty getting to sleep or staying asleep. A deficiency in magnesium may be a contributing factor as it plays such a key role in the function of your central nervous system.

7. Irregular Heartbeat
If you have a magnesium deficiency, the muscles in your body can’t function optimally. Your heart is also a muscle! Without adequate magnesium it may struggle to contract properly with low levels of magnesium, leading to irregular heartbeats.

If you’ve got one or more of the symptoms listed then you may like to try increasing your magnesium intake.

What Zaps My Magnesium Levels?
These factors are key influencers on your magnesium levels:
Food and drink high in salt, sugar, caffeine and alcohol should be limited.
Stress also plays a role, so try implementing relaxation techniques such as meditation and yoga as much as possible.

Check with your doctor to see if your medication is causing magnesium loss - many high blood pressure medications may be contributing to your problems rather than helping!

How Can I Get More Magnesium?
Foods that are high in magnesium include:
Avocado
Leafy greens
Beans and lentils
Nuts and seeds
Quinoa and other unrefined grains
Dark chocolate (min 70% cocoa)
Try consuming more of these foods to help reduce symptoms of magnesium deficiency. You may be surprised to find out that it’s all you needed to feel better!

You can find these words, picture, and more - including all related research links in an article here

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

All the best Jan

As we welcome July ...

As we welcome July 2021, we are saying hello to the second summer month (in the Northern Hemisphere) after June. If you are counting you will know that July is the 7th month of the year; it has 31 days.

July was originally the month of Quintilis in the Roman calendar, and was the fifth month of the year until January and February were added in 450 BC. It got its original name from the Latin word for fifth. Later the name was changed to Julius in honour of Julius Caesar who was born on July 12.

There are many countries which have their Independence Day during the month of July. These include the United States, Belarus, Venezuela, Argentina, Belgium, the Bahamas, and the Maldives. The national days for France and Canada occur in July as well.

July is the warmest month in the Northern Hemisphere on average. It is similar to January in the Southern Hemisphere.

Sometimes the hot, long days of July are called the "dog days of summer".

It is sometimes called the Hay month because the grass dries out due to a lack of rain and can be made into hay.

July's birthstone, the ruby, is often associated with contentment, love, passion, and integrity.

July's flowers are the Larkspur, pictured above, or Water Lily, pictured below.

Zodiac signs, there are two star signs which fall in the month of July. If you are born before July 22nd, then your star sign is Cancer. If you are born after this day, from July 23rd onward, then you’re a Leo.

Those born under the sign of Cancer are said to be loyal friends with great emotional depth, and those born under the sign of Leo are said to be very proud people who display great leadership.

You can see the above and more here and here and here

Dear reader, 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

Summer and Winter Soups

If you live in the Northern Hemisphere you may like this summer soup

It's just right for warmer days, with a combination of

avocado, cucumber and green onion, your soup bowl will be packed full of good nutrients

Avocado and Cucumber Soup

Ingredients

Serves Four

12 oz. (English) cucumber, peeled, cut into 4 pieces

2 Fresh California / Hass Avocados, peeled, seeded, quartered

(Large avocados are recommended for this recipe. A large avocado averages 8 ounces.

If using smaller or larger avocados, adjust the quantity accordingly.)

1 oz. green onion, cut into large pieces

2 cloves garlic, peeled

2 Tbsp. cilantro leaves, plus extra for garnish

4 Tbsp. fresh lemon juice

1 cup plain yogurt, plus extra for garnish

1 cup cold water or cold vegetable stock

1 cup ice cubes

Recipe instructions can be seen here

For those who live in the Southern Hemisphere you may like this winter soup.

It's just right for the cooler winter months, so lovely and warming

Parsnip and Cauliflower Soup

Ingredients

Serves Four

1 tbsp extra virgin olive oil

1 leek, sliced

2 garlic cloves, crushed

1 tsp fennel seeds

1 tsp ground cumin

2 parsnips, chopped

1-2 cups vegetable stock/broth

1 medium or ½ large cauliflower head

For the Roasted Parsnip Toppers

1-2 parsnips, thinly sliced

1 tbsp extra virgin olive oil

Salt and pepper, to taste

Recipe instructions can be seen 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

Have a Happy Monday

Well the weekend came ... and zoom ... it went!

It was very wet in my part of the world.

Thank goodness for umbrella's!

Now it's Monday again, and the last Monday of June 2021.

Can the days go any faster!

They simply zoom by - or so it seems to me.

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

Do find time to sit down and enjoy a cup of tea or coffee.

I know, why not enjoy a cup with a slice of ...

Pea, mint and cheddar frittata

it's so tasty

see recipe details here

will you have tea or coffee?

You will find a variety of recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues 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

Kale : Five Health Benefits

image from here

Tess Patrick writes:

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

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

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

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

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

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

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

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

Above words taken from article here

Benefits of Massaging Kale
It softens and tenderizes kale leaves by breaking down tough fibres.
It reduces the bitterness of raw kale and brings out great natural flavours.

Read more about this, and how to do it here

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

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

All the best Jan

Like cheese - then you may like these three recipe suggestions

"Cheese is an incredible tasting food that offers a wealth of health benefits. It is high in essential nutrients and also helps reduce the risk of a variety of health conditions. As with most natural products, don’t fear the fat content — naturally occurring fat is no problem. In short, dairy fat is not bad for you — and cheese is good for you."

Cheese, eggs and spinach vegetarian breakfast

it's high in protein and low carb too

Ingredients

Serves One

½ tbsp butter or olive oil

3 eggs (you may prefer just two!)

15g ( ½ cup ) baby spinach

salt and pepper, to taste

28 g (1 oz.) cheddar cheese, sliced

Original Recipe and Instructions

can be seen here

Three Cheese Frittata

keto/low carb

with creamy soft cheese inside, and crispy bacon on top

Ingredients

Serves Four

1 tbsp ghee or melted butter

8 eggs

180 ml heavy (double) whipping cream

250 g ricotta cheese

110 g shredded (grated) cheddar cheese

55 g feta cheese

350 g bacon, fried and chopped into small bits

15 g fresh spinach, thinly sliced

Original Recipe and Instructions

can be seen here

Cauliflower Broccoli 'Macaroni' and Cheese

This healthy low carb cauliflower broccoli 'macaroni 'and cheese dish can stand alone as a main dish,

or be served along-side your favourite protein.

Ingredients

2 pints of heavy (double) whipping cream

½ stick of unsalted butter ¼ cup

8 ounces of cream cheese

2 cups of shredded /grated sharp (mature) cheddar cheese (reserve ½ cup for topping

5 ounces of fresh shredded / grated parmesan cheese (reserve 2 ounces for topping)

1 medium head of broccoli (florets about 2 cups)

1 medium head of cauliflower (florets about 3 cups)

1 teaspoon of sea salt

1/2 teaspoon of black pepper or to taste

1/4 teaspoon of cayenne pepper or to taste

Recipe Instructions, more details

can be seen here

Related Article You May Like To Read

Cheese Is Good For You, some reasons why - see it here

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

All the best Jan