The three amigos -- lemon, butter, and salmon -- low carb / keto

The three amigos — lemon, butter, and salmon — meet again in this easy, baked low carb/keto dish served with a leafy salad and punchy tzatziki. This is an excellent meal for novice chefs and experts alike. If you can melt butter and squeeze a lemon, you can make this. This recipe is a great example of how healthy eating does not have to be complicated!

Ingredients

Serves Two

7g carbs per serving
Salmon

1 lb salmon (450g), boneless fillets, cut into portion sizes
1 tbsp butter, melted
1 tbsp lemon juice
salt and ground black pepper
2 tsp finely chopped fresh or dried dill
Tzatziki

2 oz. (55g) cucumber, finely chopped
1⁄3 cup (2 oz.) Greek yogurt (0% fat)
1 garlic clove, minced
½ tbsp fresh dill, finely chopped or dried mint (optional)
salt and ground black pepper to taste
Salad

2 cups (4 oz.) leafy greens or chopped lettuce
1 (4 oz.) tomato, diced
2 oz. cucumber, diced
½ tbsp olive oil
½ tbsp balsamic vinegar or red wine vinegar
salt and ground black pepper to taste

Recipe instructions

can be seen here

Tips
If you're using an English cucumber, which is long, has thin skin, and relatively small seeds, then there is no need to peel or deseed it. If you are using a Garden cucumber (as it's commonly known in the US), which is shorter, has thick dark green skin, and larger seeds, it is recommended to peel it and remove the seeds before grating.

Need help with weight/measurement conversion see here

Alternative recipe suggestions you may prefer, or like to try

Chicken, watermelon and walnut salad, with a buttermilk ranch dressing - see here

Crunchy mozzarella salad, perfect for warm Spring, Summer or Autumn days - see here

Salad Aveyronnaise, a little bit of France on your table - see here

This blog brings a variety of 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

... and just a reminder to keep checking your spam folder as many bloggers are still finding comments are going incorrectly into spam - read more here

All the best Jan

A Mid-Week Mix From The Archives

Sharing a mix of photographs from the archives  

A beautiful day 

Gulls diving for dinner

I wonder who may have been sitting here?

pleasant river view

low carb blueberry ice-cream

delicious, more details here

I hope you've enjoyed this mid-week mix

Wishing you a happy day

All the best Jan

Fruit - is it part of a low carb diet/lifestyle?

Yes, good news! 

You can eat fruit on a low-carb diet - you just have to be careful with how much you eat.

This guide to carbs in fruit answers your questions! It's an easy to use photo grid. 

Take a look below but read much more at Libby's Ditch The Carbs site here

Guide To Carbs in Fruit

Have you a favourite fruit or two?

Raspberries are nice and I like blackberries too.

All the best Jan

Mediterranean-style lamb chop tray-bake

Lamb is usually a very tasty meat, but can be expensive. We don't eat it too often - in fact I keep a look out for special offers at my supermarket, Farmer's Market or butcher ... depending on where I maybe shopping! If you are not too familiar with the different cuts of lamb, have a read here

However, this lamb chop tray-bake can make the perfect weeknight dinner/supper - simple, flavourful chops served with lots of healthy Mediterranean vegetables and a little feta cheese 😋

Ingredients

Serves four

2 tbsp chopped fresh mint
1 tsp finely chopped fresh rosemary
3 garlic cloves
2 tbsp olive oil
4 lean lamb chops or cutlets
1 aubergine/eggplant, sliced
4 courgettes/zucchini, sliced
2 red peppers, cut into large chunks
2 yellow peppers, cut into large chunks
85g/3oz feta cheese, crumbled
250g/9oz cherry tomatoes
To serve

mixed leaf salad

Method
1. Preheat the oven to 180C/355F/Gas 4.

2. Using a pestle and mortar or food processor, blend together the mint, rosemary and the garlic, then add one tablespoon of the olive oil. Smear the herb mixture over the lamb chops.
3. Place the aubergine, courgette and peppers on a baking sheet. Drizzle with the remaining olive oil and place the lamb chops on top. Place into the oven to roast for 20-25 minutes.
4. Remove from the oven and top the chops with the feta and add the cherry tomatoes to the tray. Return to the oven for a further 10 minutes until the cheese just starts to brown and the lamb chops are just cooked through.
5. Serve the chops with the roasted vegetables and mixed leaf salad.

This meal provides

200 kcal, 9g protein, 15g carbohydrate (of which 14g sugars), 

11.5g fat (of which 4g saturates), 7g fibre and 0.8g salt per portion.

From original recipe seen here

~ Happy 4th of July ~

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

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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Old-fashioned keto/low carb cake donuts are delicious

Old-fashioned keto/low carb cake donuts are delicious

Can a diabetic eat donuts? Well, yes, if they are a low carb version like these! At 2g net carbs per donut blood sugars should not go high, but always check your meter if you have any doubt. These delicious old-fashioned style keto/low carb cake donuts are covered in a luscious cream-cheese frosting, and topped with a splash of chocolate drizzle. Donut try to resist! 😊

Ingredients
makes eight donuts
2g net carbs per donut
Donuts
½ cup 125 ml (60 g) coconut flour
¼ tsp sea salt
¼ tsp (1.1 g) baking soda
6 eggs
½ cup 125 ml (100 g) erythritol
½ cup 125 ml butter or coconut oil
1 tsp vanilla extract
¼ tsp almond extract
Frosting
¼ cup 60 ml melted butter or coconut oil
¼ cup 60 ml cream cheese, softened
¼ cup 60 ml powdered erythritol
½ tsp vanilla extract
Chocolate drizzle
3 tbsp melted butter
2 tbsp powdered erythritol
1 tbsp (5 g) cocoa powder, unsweetened

Tip
If you don't have a donut pan you can make a substitute with tinfoil and a muffin pan. Using a square of tinfoil about 6" x 6" (15 cm x 15 cm) tent up a firm centre nob in the middle of the foil. Make one for each donut. Then press each of the foils into the muffin circles, keeping the centre nob and smoothing the foil around the edges of each muffin indent. Pour the batter into the foil structure.
Instructions
can be seen here

Did you know - "Low carb flours don’t behave like wheat flour, and how to use them in your old regular high carb recipes is a common question.

Coconut flour has become popular these past few years and with good reason. Coconut flour is low in carbs, extremely high in fibre and protein. If you’ve been struggling to find ways to increase your fibre, then this is one low carb flour that can help you out.

The biggest difference between coconut flour and most low carb flours is that it does tend to need a lot more moisture when baking. It’s fairly common to find coconut flour recipes include 2-3 eggs per ¼ cup. If you’re new to baking with coconut flour, then it's recommended not foregoing the eggs, butter or extra moisture you see in recipes.

Top Tip : Coconut flour absorbs a lot of liquid and recipes tend to thicken over a few minutes. If you are making a recipe such as low carb waffles, allow the batter to stand and thicken while the waffle machine is heating up. It will make for a sturdier waffle.

Coconut flour has nearly 45 calories per serving (a serving is 2 tbsp. or 18 grams), 11 grams of total carbs, 8 grams of fibre and 4 grams of protein. This makes this flour only 2 net carbs per serving.

Since coconut flour can absorb moisture, it’s important to keep coconut flour in an airtight sealed bag or container. Perhaps store in a cool, dark pantry - not normally stored in a fridge."

These words from an article on Ditch The Carbs site, if you would like to know more about cooking with low carb (alternative) flours please see 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 your meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Answers to July Quiz Plus ... a recipe for low carb vanilla ice-cream

Hello there, I hope you enjoyed yesterdays quiz. Many thanks to all those who read the post and special thanks to those who took time to comment.

Did you know the answers? Well, as promised here are the answers to the seven questions. For ease I have repeated the questions ...

1. The month of Quintilis was renamed July in honour of which historical figure?

Answer : Julius Caesar

2. In the poem, The Garden Year, in the line 'Hot July brings cooling showers, apricots, and gillyflowers', which modern day flower is a gillyflower?

Answer : Carnation

3. St Swithin's Day falls on which date every year? And if it rains on St. Swithin's Day, for how many more days will it continually rain?

Answer : 15th of July. 40 days (Note: St Swithin was Bishop of Winchester in the 9th century)

4. Neil Armstrong became the first man to step onto the moon on July 21, in which year?

Answer : 1969

5. Which zodiac sign for the month of July ends on July 22? And which sign starts from July 23 onwards?

Answer : Cancer (until July 22). And Leo (July 23 onwards).

6. Which gemstone, a variety of the mineral corundum, and which symbolizes contentment, is the birthstone of July?

Answer : Ruby

7. True or false. On average, July is the hottest month of the year in the UK?

Answer : True

How did you do? Before I researched the answers I knew six, although one answer was a guess 😊

... and now on to a tasty recipe suggestion, which you may wish to try.

Vanilla Ice Cream : Sugar Free and Low Carb

Of course, on a nice sunny day nothing says summer like a scoop of creamy, oh-so-delicious ice cream. Make your scoop satisfying, simple, and sugar free with this low carb/keto version!

You could also add a few low carb berries, strawberries are nice!

More details here

~ wishing you a happy month of July ~

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

All the best Jan

July - Time for the first of the month quiz - plus - recipe for a lower carb Strawberry Cheesecake

~ Larkspur July flower, with visitor ~

As we welcome July, the seventh month of the year, it's time for the first of the month quiz. I'm only asking seven questions, I hope you may have a go at answering them.

1. The month of Quintilis was renamed July in honour of which historical figure?

2. In the poem, The Garden Year, in the line 'Hot July brings cooling showers, apricots, and gillyflowers', which modern day flower is a gillyflower?

3. St Swithin's Day falls on which date every year? And if it rains on St. Swithin's Day, for how many more days will it continually rain?

4. Neil Armstrong became the first man to step onto the moon on July 21, in which year?

5. Which zodiac sign for the month of July ends on July 22? And which sign starts from July 23 onwards?

6. Which gemstone, a variety of the mineral corundum, and which symbolizes contentment, is the birthstone of July?

7. True or false. On average, July is the hottest month of the year in the UK?

How did you do? Do write down your answers at home and come back tomorrow when the answers will be revealed. 😊

~ and now for a delicious recipe suggestion ~

Strawberries are a firm favourite in our house, but did you know! They are 91% water, and can be a great contributor to your water intake for the day! They also deliver the most vitamin C of all berries, plus folate, fibre and antioxidants. You can eat them as a little snack (so enjoyable) or with some yogurt, or double cream ... even in a salad, it's a great summer fruit.

Strawberry Cheesecake

lower carb recipe - more details here

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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Melon is marvellous and so many different types

Do you like melon? We certainly do and there are so many different types:

Cantaloupe
The Cantaloupe melon is named after a small town near Rome, Cantalupa, and is appreciated everywhere for its exceptionally juicy, sweet, orange flesh. Like all melons, it can be used in sweet and savoury dishes, but its flavour is always enhanced by serving well chilled. It is available all year.
Uses: It is ideal in fruit salads, fish or poultry dishes and can be eaten on its own.
To store: Keep uncut melons at room temperature until fully ripened, then store in the fridge for up to 5 days. Cut melon should always be covered with clingfilm and used within 3 days.
To prepare: Halve and remove the pips and fibres. Use a melon baller to scoop out the flesh or slice and cut the flesh away from the skin.

Charentais
The small charentais melon is grown mainly in France and Spain and has a smooth pale green to cream skin. The very juicy flesh is deep orange in colour and it is one of the best dessert melons. They are available all year.
Uses: Serve chilled on its own, or as part of a fruit salad. Serve chunks of melon with black olives with pre-dinner drinks, or wrap melon cubes in smoked salmon and serve on cocktail sticks.
To store: Keep uncut melons at room temperature until fully ripened, then store in the fridge for up to 5 days. Cut melon should always be covered with clingfilm and used within 3 days.
To prepare: Halve and remove the pips and fibres. Use a melon baller to scoop out the flesh or slice and cut the flesh away from the skin.

Galia
This variety of melon has a thick green skin and sweet yellow flesh, which is full of flavour. It is available all year.
Uses: Serve on its own or in slices with a selection of cold meats. Add to fruit salads or purée the flesh and stir into orange juice for a delicious non alcoholic cocktail.
To store: Keep uncut melons at room temperature until fully ripened, then store in the fridge for up to 5 days. Cut melon should always be covered with clingfilm and used within 3 days.
To prepare: Halve and remove the pips and fibres. Use a melon baller to scoop out the flesh or slice and cut the flesh away from the skin.

Honeydew
An oval-shaped melon with yellow or green wrinkled skin, Its flesh may be pale green, yellow or pink, depending on type. It has a subtle, refreshing sweet flavour. It is available all year.
Uses: Cut into slices and sprinkle with a little ground cinnamon or ginger for a simple starter or dessert.
To store: Keep uncut melons at room temperature until fully ripened, then store in the fridge for up to 5 days. Cut melon should always be covered with clingfilm and used within 3 days.
To prepare: Halve and remove the pips and fibres. Use a melon baller to scoop out the flesh or slice and cut the flesh away from the skin.

Piel de Sapo
A Spanish melon whose name means 'toad's skin' - a reference to its dark green roughly textured surface. Inside the pale yellow to green flesh has a distinctive, delicate sweet flavour. It is available all year.
Uses: Delicious eaten Italian-style with thinly sliced prosciutto. Or serve with after-dinner cheese - it is especially good with salty feta or extra mature Cheddar.
To store: Keep uncut melons at room temperature until fully ripened, then store in the fridge for up to 5 days. Cut melon should always be covered with clingfilm and used within 3 days.
To prepare: Halve and remove the pips and fibres. Use a melon baller to scoop out the flesh or slice and cut the flesh away from the skin.

Watermelon
Quite different from the other types of melon available, water melons are usually quite large, with a dark green skin. The flesh is a bright pinky red colour and has a quite bland sweet flavour, it contains black seeds which provide a direct contrast in colour and texture to the flesh. Slices of water melon are especially popular in warm countries where they are served chilled as a refreshing alternative to a long, cool drink to help quench thirst. It is available all year.
Uses: Serve chilled and sliced as part of a fresh fruit platter.
To store: Keep uncut melons at room temperature until fully ripened, then store in the fridge for up to 5 days. Cut melon should always be covered with clingfilm and used within 3 days.
To prepare: Halve and cut into thick slices

Above taken from article here

Sharing one of our favourite melon recipes

Melon and Parma Ham

A gorgeous pairing of two delicate flavours - sweet and juicy melon with smoky slices of Parma ham. This makes a great starter dish for a dinner party, but could also be enjoyed as a light lunch,

and is such a refreshing combination of tastes.

Ingredients

Serves Four

1 honeydew melon

2 x 88g (2oz) packs of Parma ham, torn

50g (2oz) wild rocket (arugula)

pinch ground black pepper

4 tsp oil

Method

can be seen here

Of course there are many delicious recipes that use melon too, and you may have your own favourite, why not share it in the comments section.

A variety of recipe ideas/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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Calcium - did you know ?

Calcium has several important functions.

These include:

• helping build bones and keep teeth healthy
• regulating muscle contractions, including your heartbeat
• making sure blood clots normally

A lack of calcium could lead to a condition called rickets in children, and osteomalacia or osteoporosis in later life.

Sources of calcium
Sources of calcium include:

• milk, cheese and other dairy foods
• green leafy vegetables – such as curly kale, okra but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)
• soya drinks with added calcium
• bread and anything made with fortified flour
• fish where you eat the bones – such as sardines and pilchards

How much calcium do I need?
Adults aged 19 to 64 need 700mg of calcium a day.

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

What happens if I take too much calcium?
Taking high doses of calcium (more than 1,500mg a day) could lead to stomach pain and diarrhoea.

What does the Department of Health and Social Care advise?
You should be able to get all the calcium you need by eating a varied and balanced diet.

If you take calcium supplements, do not take too much as this could be harmful.

Taking 1,500mg or less a day is unlikely to cause any harm.

Above words taken from here

For readers who cannot tolerate dairy this post may be of interest
Non-Dairy Sources of Calcium-Rich Foods see here

The above is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

Dear reader, a variety of articles, studies and recipe ideas are within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues 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

Thai Fish Cakes : Low Carb

Full of intense flavours with green beans for extra texture, these Thai fish cakes make a lovely low carb meal served with a salad.

Ingredients

Serves Four

For the fish cakes

600g/1lb 5oz salmon fillet, skin removed and cut into chunks
1 large free-range egg
2 tsp lemongrass paste
2 tbsp Thai red curry paste
1 tbsp fish sauce
4 kaffir lime leaves, finely shredded
100g/3½oz green beans, finely sliced
1-calorie sunflower oil spray
sea salt and freshly ground black pepper
2 limes, cut in half, to serve

For the salad

2 carrots (about 200g/7oz), peeled and cut into thin ribbons
200g/7oz cucumber, peeled and cut into thin ribbons
½ red onion, thinly sliced
12 radishes, thinly sliced
large handful of coriander, roughly chopped
60g/2¼oz mixed salad leaves
1 tbsp rice wine vinegar
1 tbsp soy sauce
salt and freshly ground black pepper

Method

1. Put the salmon into a food processor with the egg, lemongrass paste, curry paste, fish sauce and lime leaves. Season with salt and pepper and blend until the mixture comes together but still has some texture. Transfer to a bowl and fold in the sliced beans. Cover and leave in the fridge until needed.
2. To make the salad, mix together the carrot, cucumber, red onion, radishes, coriander and mixed leaves in a large bowl.
3. Heat a large pan over a medium–high heat. Divide the fish cake mixture into eight equal-sized pieces and shape into patties. Spray a little oil into the pan and add four of the fish cakes, spacing them apart and flattening each one slightly. Cook for 2–3 minutes on each side or until cooked through. Set the cooked fish cakes aside on kitchen paper while you cook the remaining fish cakes.
4. Add the rice vinegar and soy sauce to the salad and mix well. Divide between serving plates and add two fish cakes and a lime half to each plate. Serve straight away.

Recipe Tip
To freeze, place the uncooked patties on a tray lined with baking paper and freeze until firm, then pack into a zip-lock bag or container. Defrost fully in the fridge before cooking as per the recipe.

From original idea here

Dear reader, 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 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

... and just a reminder to keep checking your spam folder as many bloggers are still finding comments are going incorrectly into spam - read more here

All the best Jan

Happy Sunday

It is the month of June,

The month of leaves and roses,

When pleasant sights salute the eyes,

And pleasant scents the noses.

–N. P. Willis (1807-67)

It's hard to believe that today will be the last Sunday of June 2022.

The year is certainly flying by.

Whatever your plans are.

~ I wish all readers a Happy Sunday ~

All the best Jan

From Knob Throwing To Nettle Eating : The Mind Boggles !

The summer months can see many different types of Festivals, Fayres and Concerts, and thankfully to the delight of so many there have been quite a few dotted around the UK.

However, one event that couldn't be held this year, because it got too popular to run, was the Dorset Knob Throwing Event. The event can attract 8000 visitors and it should have been held in May, but due to various reasons the Dorset Knob Throwing committee had to cancel it ... a shame. The one-day event which usually incorporates a food festival and live music started in 2008 and features a host of fun knob-themed events using the spherical biscuit including a knob and spoon race, guess the weight of the big knob and knob darts.

These knob biscuits have been made by the Moores family in Dorset for more than 150 years. Originally, they were made from leftover bread dough with added butter and sugar, hand-rolled and left to dry in the dying heat of the oven. It is thought their name comes from the hand-sewn Dorset knob buttons that were also made locally. They can be eaten with Blue Vinny cheese, dipped in tea or cider, or taken with honey and cream - known locally as thunder and lightning. No-one likes to cancel events and the committee are hopeful it can be held in 2023 ... we shall have to wait and see. This story from here

One charity event that is happening this weekend is, The World Nettle Eating Competition, which sees hopefuls try and chew their way through as many stinging nettles as they can in one hour. The winner is the contestant who has stripped and eaten the leaves from the greatest number of stalks. The tradition dating back to the 1980s has been taken over by Ryan Strong and has been kept in the town of Bridport at the Dorset Nectar Cider Farm. The nettles, picked the day before from his organic cider farm, have to be eaten raw and there is "no mayonnaise, no ketchup or deep-frying". "This is a competition of mind over matter, it is quintessential Dorset", Mr Strong said. Contestants must also have the stomach for the challenge as vomiting is not allowed. Cider-maker Mr Strong, who came second in 2019, said he had a "numb-blackened tongue" and his chin "stung for hours afterwards". The contest has previously attracted entrants from as far afield as Australia and Canada. This story from here

Do you have any local events that you enjoy going to?

Many towns and villages have scarecrow festivals which are always fun and colourful. I have enjoyed 'wellie throwing' at summer fetes but the thought of eating raw nettles is not something I would like to try. However, you can forage for wild nettles (carefully) and use them in your cooking. They are similar in taste to spinach, and nettles make a great addition to soups, pesto and pie fillings, they are also a tasty toast topping, a selection of recipes here not all are low carb!

Whatever your plans are this weekend, I wish you a good one.

Dear reader, 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 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

'How To Get Every Vitamin And Mineral On A Vegan Diet'

Lifestyle and diet is always a personal choice. Many readers may wish to change their lifestyle because they want to lose weight, feel healthier etc. Some readers may choose to eat vegetarian, or vegan, some choose a Mediterranean style diet, while others talk low carb or keto. While what we eat is a personal choice, and for Eddie and I it is LCHF, one thing we must all take into account is the nutrients we get from the foods we eat.

If you are vegan Michael Joseph at Nutrition Advance Site published an interesting article on 15/06/22

"How To Get Every Vitamin and Mineral On a Vegan Diet
Vegan and predominantly plant-based diets have gradually increased in popularity over the last several years.

Carefully formulated vegan diets can meet all nutrient requirements. However, many people do not follow a nutritionally adequate vegan diet.

For example, veganism has been associated with low intake levels of vitamins B2, B3 and B12, vitamin D, iodine, zinc, and calcium, among other nutrients.

This article provides a list of vegan-friendly foods for every vitamin and mineral.

What are the best dietary sources for each nutrient?

Table of contents

Calcium  Copper  Iodine  Iron  Magnesium  Manganese

Phosphorus  Potassium  Selenium  Sodium  Zinc
Vitamin A, Retinol Activity Equivalents (RAE)
Vitamin C  Vitamin D  Vitamin E  Vitamin K
Thiamin (B1)  Riboflavin (B2)  Niacin (B3)  Pantothenic acid (B5)
Vitamin B6  Folate (B9)  Vitamin B12

Vegan-Friendly Dietary Sources of Every Vitamin and Mineral
The guide lists ten vegan-friendly dietary sources for each vitamin and mineral.

Furthermore, for each dietary source, the guide will present the amount of the nutrient a typical serving provides and how that contributes to the recommended daily value.

The USDA’s FoodData Central database is the source of all nutritional data. Recommended daily values (% DV) have been calculated using this data alongside the FDA’s published daily values."

You can read all of Michaels article with relevant links here

~ xxx ~~ xxx ~

Do you prefer a vegan or vegetarian diet?

Are you eating as much meat nowadays?

Perhaps you've recently cut down on your sugar in-take!

You may just prefer a little of everything!

Do please share your thoughts in the comments.

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 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Pork, with a creamy mushroom sauce served with courgetti : Low carb

Pork makes a tasty dish, and is usually reasonably priced. If you've had a busy day you may not want to spend too long in the kitchen cooking dinner, so this recipe suggestion - ready in about 30 minutes - may be just what you are looking for! It uses pork medallion and makes a good alternative to chicken.

Ingredients
Serves One
2 tsp oil
1 very small onion (50g/1¾oz peeled weight), finely chopped
100g/3½oz lean pork medallion, roughly chopped
1 garlic clove, crushed (optional)
100g/3½oz mushrooms, roughly chopped
100ml/3½fl oz chicken stock
3 level tbsp half-fat crème fraîche
1 tbsp chopped fresh chives (optional)
salt and freshly ground black pepper

To Serve
150g/5½oz courgetti (or alternative butternut squash noodles)

Recipe Tip

Courgetti, also known as courgette spaghetti or zoodles, refers to courgette that has been cut into ribbons using a spiralizer, julienne peeler or sharp knife. Offering a similar texture to spaghetti, it provides a healthy alternative to pasta with significantly fewer calories. You can buy courgetti already prepared from most supermarkets, but if you have a spiraliser you can make your own – one large courgette/zucchini (about 175g/6oz) should give you around 150g/5½oz courgetti. If you don’t have a spiraliser, you can use a vegetable peeler to cut thin ribbons, about 3mm thick, from a courgette, then use a sharp knife to slice them into long, thin strips. Sprinkle the courgetti with a little salt and place in a colander for 10 minutes to allow some of the liquid to drain. Either cook the courgetti in a microwave on high for 2 minutes or steam over a pan of boiling water.

Method
1. Heat the oil in small frying pan. Add the onion and cook for 3–4 minutes.
2. Add the pork, garlic (if using) and mushrooms and cook for 2–3 minutes.
3. Pour in the stock, cover with a lid and cook over a low heat for 5–10 minutes, or until the pork is cooked through.
4. Remove from the heat, stir in the crème fraîche and chives, if using, and season to taste.
5. Cook the courgetti in a microwave on high for 2 minutes. Leave to stand for 1 minute.
6. Serve the pork and sauce with the courgetti.

Nutrition Per Serving

29g protein, 8.5g carbohydrate, 18g fat, 3.5g fibre and 0.3g salt.
From original idea here

~ enjoy your day ~

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 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Salads, Salads and More Salads !

I think salads can be enjoyed at anytime, and they are certainly very popular when the warmer summer months are here! There are so many varieties to choose from. A more simple Green salad to a lovely Greek salad, or even a Chicken Caesar salad.

Reading an article on Diet Doctor site about low carb and keto salads, it stated that 'many people think of salads as boring diet food that will leave you hungry and unsatisfied.' (I don't find that).'Low carb and keto salad recipes are rich in protein — and they’re filled with nutrition, flavours, and healthy fats to keep you fuelled all day long! From Caesar to Taco, Greek to Egg, low carb / keto-friendly salads are the perfect side, main, lunch, or dinner.' Read more at Diet Doctor site for their top ten keto salads and top ten low carb salads, the link you need is here

Related Post/Article

Super Salads, Some Tips for Building A Better Salad

read it here

Do you enjoy salad? Have you a favourite salad recipe?

One of our favourite salads is

Triple Berry Summer Salad

Ingredients

Serves four

9oz baby spinach, torn

1 cup sliced strawberries

1 cup raspberries

1 cup blueberries

1/2 cup sliced almonds, toasted

1/3 cup chopped basil

1 avocado, chopped

4oz goat cheese

 see the recipe details/instructions 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 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

... and just a reminder to keep checking your spam folder as many bloggers are still finding comments are going incorrectly into spam - read more here

All the best Jan

Hot weather: Some tips on how to sleep in the heat

Hot weather: How to sleep in the heat
When the temperatures are high many of us struggle with the challenge of getting a good night's sleep. However, there are things you can do to try and beat the heat.

1. No napping
Hot weather can make us feel a bit lethargic during the day. That's because we are using more energy to regulate our internal temperature. If your sleep is disturbed at night, try to avoid napping during the day. When it's hot, sleepiness can be precious - save it for bedtime.

2. Keep to routines
Hot weather can encourage you to change your habits. Don't, because that can disrupt sleep. Try to keep to your usual bedtime and routines. Do the things you normally do before bed.

3. Remember the basics
Take steps to make sure your bedroom is as cool as it can be at night. During the day, draw the curtains or blinds to keep the sun out. Make sure you close the windows on the sunny side of your home, to keep hot air out. Open all the windows before you go to bed, to get a through breeze.

4. Use thin sheets
Reduce your bedding but keep covers handy. Thin cotton sheets will absorb sweat. However hot it is in your bedroom, your body temperature will fall during the night - that's why we sometimes wake up feeling cold.

5. Chill your socks
Using even a small fan can be sensible in hot weather, especially when it's humid. It encourages the evaporation of sweat and makes it easier for your body to regulate your internal temperature. If you don't have a fan, try filling your hot water bottle with ice cold liquid instead. Alternatively, cool socks in the fridge and put those on. Cooling your feet lowers the overall temperature of your skin and body.

6. Stay hydrated
Drink enough water throughout the day but avoid drinking very large amounts before bed. You probably don't want to wake up thirsty - but you don't want to take an additional trip to the bathroom in the early hours either.

7. But think about what you drink

Be careful about soft drinks. Many contain large amounts of caffeine, which stimulates the central nervous system and makes us feel more awake. Avoid drinking too much alcohol as well. Many people drink more when the weather is hot. Alcohol might help us fall asleep but it promotes early morning waking and a poorer quality of sleep overall.

8. Stay calm
If you are struggling to sleep, get up and do something calming. Try reading, writing, or even folding your socks. Just make sure you don't play on your phone or a video game - the blue light makes us feel less sleepy and the activity is stimulating. Return to bed when you feel sleepy.

9. Think of the children
Children are usually quite robust sleepers - but they can be very sensitive to changes in family "mood" and routine. Make sure usual bedtimes and bath times don't go out of the window just because it's warm! As part of the bedtime routine, lukewarm baths are recommended by the NHS UK website. Make sure they aren't too cold, as that will boost circulation (your body's way of keeping warm). A baby can't let you know if they are too hot or too cold, so it is important to monitor their temperature. They will sleep best when the room temperature is kept between 16C and 20C. You could install a thermometer where the baby is sleeping.

10. Get over it
Most of us need about seven to eight hours of good-quality sleep each night to function properly. But remember that most people can function well after a night or two of disturbed sleep. Although you might yawn a little more frequently than usual, you'll probably be fine.

These tips were based on suggestions by Prof Kevin Morgan, former director of the Clinical Sleep Research Unit at Loughborough University, and Lisa Artis, of the Sleep Council. This article was first published in July 2019.

All words above and more can be seen here

~ I hope you sleep well and wake refreshed ~

Have you any tips for sleeping in the heat?

Do please share them in the comments.

For those readers not experiencing the heat at the moment but still having problems sleeping this article may help:-

If Sometimes Sleep is Elusive - Getting Quality Rest Helps -see here

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

Paneer and Roasted Vegetable Curry : The Mary Berry Way

Paneer is an Indian cheese with a mild flavour, that stays firm when roasted. It is combined with roasted cauliflower and sweet potato in this deliciously rich, satisfying and creamy curry.

Paneer is made from curdling cow’s milk with a vegetable-derived acid (like lemon juice), it has the same solid consistency as halloumi (and looks the same to the naked eye). Although it has the desirable non-melting properties of halloumi, it isn’t as salty and flavoursome so it works better in curries or with sauces rather than dry.

Ingredients

Serves 4 - 6

4 tbsp sunflower oil
1 cauliflower, cut into florets
300g/10½oz sweet potato, peeled and cut into 2cm/¾in chunks
225g/8oz paneer, cut into 1cm/½in dice
2 onions, sliced
3cm/1¼in piece fresh root ginger, peeled and grated
1 tbsp curry powder
1 tbsp garam masala
¼ tsp ground cloves
2 tbsp plain flour
600ml/20fl oz hot vegetable stock
2 tbsp mango chutney
150ml/¼ pint double cream
115g/4oz baby spinach
1 lemon, juice only
salt and freshly ground black pepper

To Serve - Suggested Options

Cauliflower Rice - the lower carb alternative

some readers may prefer some freshly cooked rice

Method

1. Preheat the oven to 220C/200C Fan/Gas 7.
2. Drizzle 2 tablespoons of the oil into a large roasting tin, add the cauliflower and sweet potato and stir to coat. Season with salt and pepper and roast for about 15 minutes.
3. Add the paneer to one end of the roasting tin and return to the oven for 5–10 minutes, turning halfway through, until the cheese is golden on both sides, the cauliflower is golden and the sweet potato is tender.
4. Meanwhile, heat the remaining oil in a large, deep frying pan. Add the onions and ginger and fry for 5–10 minutes, or until softened. Sprinkle in the spices and flour and stir over the heat for a few seconds. Gradually pour in the stock, stirring until thickened, and simmer for a few minutes over a high heat.
5. Stir in the mango chutney, cream, roasted cauliflower and sweet potato and the spinach. Stir until heated through and the spinach has wilted. Stir in the lemon juice and season with salt and pepper.
6. Add the paneer at the last moment and serve piping hot, with your choice of rice.

From original idea here

Mary Berry, is one of the best-known and respected cookery writers and broadcasters in the UK. She describes her cooking style as 'family' - practical, healthy recipes that incorporate lots of fresh ingredients.

'Posh Roasted Vegetables - The Mary Berry Way'

You may have seen this popular vegetarian recipe suggestion from Mary before.

It is a different take on a classic ratatouille with the vegetables arranged prettily in a dish,

and you serve it in slices, see here

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

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

All the best Jan