Zoodle Minestrone Soup ... it's packed with vegetables

An easy, healthy, veggie-packed soup made in under 40 minutes. This zoodle minestrone soup is the perfect Autumn (fall) and winter comfort food. Make it, eat it, or freeze it! Comfort in a bowl has never tasted so good!

Ingredients

Serves 6 - 8

1 cup diced yellow onion
1 tablespoon olive oil
32 ounces vegetable broth
2 (14 ounce) cans diced tomatoes
2 cups 1″ cubed sweet potatoes
1 1/2 cups green beans (halved or quartered)
2 stalks chopped celery
2 bay leaves
1/2 teaspoon dried rosemary (finely chopped)
2 teaspoons dried oregano
2 teaspoons dried basil
1 tablespoon dried parsley
1 1/2 teaspoons salt
1 1/2 – 2 cups zucchini (courgette) noodles

Instructions

1. Place 1 cup diced onion to a large pot and add 1 tablespoon olive oil. Sauté on over medium/high heat for about 4 minutes, until onions are fragrant and start to become translucent
2. Pour the vegetable broth and diced tomatoes (with juice) into the pot. Using one of the cans from the tomatoes, pour 1 can of water into the pot as well
3. Add the sweet potatoes, green beans, celery, and all the dried herbs and salt to the pot and cook for 5 minutes
4. Lower the heat to medium after 5 minutes and continue to simmer another 20-25 minutes until vegetables are soft
5. Turn the heat off and add the zucchini noodles to the hot soup just before serving. The temperature of the soup will cook the noodles without the need for heat on the stovetop.
6. If freezing, let cool fully then store in an airtight container for up to four months.

Need help with weight/measurement conversion, see here
Original recipe idea, and more, to see here

So, What Are Zoodles?
Zoodles = zucchini noodles.
They may also be known as Courgetti = courgette spaghetti

Zoodles are an incredibly fresh and healthy alternative to pasta. Zoodles are a fun way to increase the number of vegetables we eat, especially children.
Children just love the spiral shapes (and they love using the spiraliser).
Zoodles are incredibly nutritious and a healthy alternative to highly processed wheat pasta or gluten free pasta!
More to read about zoodles here

sharing an autumnal arrangement

and wishing you a happy day

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

All the best Jan

Autumn - Taking a Walk and Falling Leaves

Taking a walk is so much fun,

We don't hurry, we don't run,

We watch for birds,

We watch for bees,

We look for all the falling leaves.

~ Mary Jackson Ellis ~

two of our grandchildren enjoying a walk,

this photograph was taken a few years ago,

but like me they still enjoy an Autumn walk,

scrunching the leaves beneath their feet ... such a joyous sound 😊

I think snoopy needs help 😊

always plenty of falling/fallen leaves that need raking up

after a walk or raking leaves

enjoy a lower carb recipe pumpkin spice muffin with a cuppa

more details here

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, 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

Socks and Sleep !

How to sleep: Doctors shares simple sock hack that can help you sleep better and longer

A doctor has revealed how sleeping with socks on can improve your sleep.

This follows a number of studies pointing to the sleep-inducing benefits of wearing socks in bed.

For example, research has suggested that the simple hack improves your ability to get to sleep and the quality of your slumber.

But what's behind this effect? The working theory seems somewhat counterintuitive at first glance.

According to biomedical scientist Dr Biquan Luo, the key lies in warming up your feet to lower your core temperature.

"Warming the feet can have a positive impact on sleep for many people, primarily because of its effect in promoting lower core body temperature and relaxation," she told Fox News Digital.

As the doc explains, core body temperature is instrumental in regulating the sleep-wake cycle. "As we sleep, our core temperature naturally drops as part of our circadian rhythm," she said.

"This decline starts at the beginning of sleep and reaches its lowest point during the early morning hours. Decreasing the core body temperature helps the body fall and stay asleep."

A couple of studies support Dr Luo's claim. In one study, published in the Journal of Physiological Anthropology, six young males were randomised into groups: those wearing socks to sleep and those without.

Researchers recorded several metrics, such as sleep efficiency, total sleep time, number of awakenings, wake after sleep onset and average awakening length.

A questionnaire on sleep quality was obtained after awakening in the morning.

The results showed that in the group donning socks, the time it took to get to sleep was on average 7.5 minutes shorter, total sleep time was 32 minutes longer, the number of awakenings was 7.5 times smaller, and sleep efficiency was 7.6 percent higher.

"Feet warming using bed socks during sleep in a cool environment had positive effects on sleep quality by shortened sleep onset, lengthened sleep time, and lessened awakenings during sleep but had no significant influence on core body temperature," the researchers concluded.

Another research study demonstrated that warming feet for 20 minutes before bed reduces insomnia symptoms.

Above image and words, with more to read, from article here

xxx ooo xxx

Do you sometimes wear bed-socks?

I do find that if I'm cold they do help keep you warmer, and it's easier to sleep.

Please share your thoughts and comments about this article.

Related Post

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

All the best Jan

A slice of cake for you ... these are all a lower carb recipe

Sometimes it is just nice to sit and relax with a cuppa and a slice of low carb cake.

On the menu we have a choice of ...

Blueberry Coconut Cake

It’s grain-free, nut-free, sugar-free, low carb / keto

What’s more, it's light, airy, and moist.

The blueberries and coconut flour pair perfectly in this recipe suggestion.

Please see more details here

Cappuccino Cake

If you like coffee and chocolate you will love this beautiful, layered cake that imitates cappuccino.

It is made using a combination of almond and soya flour.

The cake is very moist and rich, and tastes delicious with a cup of coffee.

Please see more details here

Cream Cheese Pound Cake

Pound cake is a classic American plain cake similar to an English sponge.

This particular recipe is popular in the low carb / keto community.

It uses almond flour, but you can use sesame seed flour for a nut free option.

Please see more details here

time to sit, relax and enjoy

image from google

Dear reader, you will find a variety of recipe ideas 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Octobers Birth Month Flowers continued - Cosmos

Following on from my recent post about the Marigold being an October birth flower, the Cosmos is the other birth flower for October.

The Cosmos
Cosmos bloom in a number of colours, from orange, red, and yellow to pink, purple, and white.

Native to Mexico, the annual flowers are daisy-like and sit atop long, thin stems that can grow up to 6 feet tall. The colourful petals radiate from a yellow centre.

A member of the daisy family (Asteraceae), cosmos make a great addition to flower gardens.

Cosmos Meanings and Symbolism

• The genus name comes from the Greek word kosmos, meaning order and harmony of the universe.
• The flowers have long symbolized order, harmony, and balance. Others believe it is a sign of peace, love, joy, and innocence.
• A red cosmos represents love and passion; pink means a mother’s love; yellow symbolizes friendship; white is a sign of faithfulness and devotion.
• It was once thought that cosmos could attract fairies to gardens.
• There was an element of luck associated with growing cosmos, as they were thought to repel unwanted insects from destroying other plants.
• The plants have many medicinal properties, including anti-inflammatory and antibacterial. Over the years, they have been used to fight infections, treat skin issues, improve circulation, and more.

The Cosmos in History
The cosmos was originally brought to Spain from Mexico in the 16th century, then plants were introduced to England in the 18th century. By the mid-19th century, they were common in gardens in the United States, too.

Spanish priests in Mexico grew cosmos in their mission gardens. They gave it this name because of the orderly arrangement of the petals.

It is a popular gift, including for 2nd wedding anniversaries, where its inclusion in bouquets is common.

Cosmos in the Garden
An annual, cosmos is easy to grow and will often re-seed itself. The plant can grow in hot, dry conditions and provides blooms from early summer to the first frost.

Cosmos do best with at least a half-day of direct sunlight. Some varieties will need staking as they grow tall during the summer months.

Overwatering can lead to fewer flowers, so keep a watchful eye on the water you provide your plants.

Deadhead spent flowers to prolong the bloom. Cut plants back once flowers are filled with dried seed to encourage re-blooming. The original plant will bloom again in a month or so, and the seeds that fall to the ground will germinate in the hot soil and lead to more plants and a thicker cluster.

The above image and words from article here

I hope you found this an interesting read, even if you do not celebrate a birthday this month.

and with October in mind have you tried this recipe for
Leek and Chorizo Frittata,
Leeks are a vegetable in season this month,
see details/recipe 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 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

Chicken : Some Tips

Chicken is a delicious and adaptable protein option. It’s a blank canvas! It goes well with almost any flavour profile, and its neutral taste makes it great for family meals.

Buying Chicken
Chicken is one of the budget-friendlier meats. Buying the whole breast, including bones and skin, is usually cheaper than buying skinless and boneless breasts. You get the bonus of added flavour and fats, too!

Chicken thighs are a great alternative; we particularly like boneless thighs as they’re easy to cook and less likely to dry out. Cook them with the skin on for extra flavour and healthy fats!

A rotisserie chicken is a great shortcut for rushed meals or make-ahead lunches as it’s already cooked! You can enjoy it as is or in lettuce wraps and salads. Why not use the bones to make a collagen-rich bone broth. Tip; collect the bones in the freezer in a plastic bag until you have enough to make a batch of bone broth.

Who can resist chicken wings? They’re full of healthy collagen, fat, and flavour and can make great keto or low carb friendly party food.

What’s the difference between organic and conventional chicken?
Organic chicken is usually more expensive than conventional chicken unless it’s on sale. But what’s the difference otherwise?

Most importantly, organic chickens are fed 100% organic feed and raised without antibiotics. These antibiotics end up in the meat you’re eating — you are what you eat! Organic birds are also required to have outdoor access instead of being raised in indoor cages. This makes for happier and healthier birds which make for happier bodies.

To stay on budget, look for organic options in bulk or on sale and freeze it in portions. To do so, wrap the portions tightly in clingfilm and then in a freezer-safe resealable bag. Well-wrapped chicken pieces keep well in the freezer for up to 9 months. The safest way to thaw chicken is to place it in the fridge the night before you plan to cook it.

How to cook and store chicken
When you’re cooking poultry, it’s really important to make sure that the meat is cooked all the way through. The easiest way to check this is with a cooking thermometer.

For chicken breasts, insert the thermometer into the middle of the thickest part; it should read at least 165°F (74°C).

When cooking a whole bird, insert the thermometer right next to the bone in the thigh. The thermometer should read at least 180°F (82°C).

As with other types of meat, resting the chicken for 10 to 15 minutes before serving will allow the juices to settle and give you a better result.

Cooked chicken keeps for three to four days in the fridge.

I wonder do you have a favourite cut of chicken?

Thighs and breasts are often in my menu plans but wings and drumsticks are good too!

Above words and more to see here

Related Post

CHICKEN Dishes, Three Popular Low Carb and Keto Suggestions here

Dear reader, you will find a variety of articles and recipe ideas 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Comedy Wildlife 2023, such fun !

From time to time we post something completely different …

Like these photographs from the 2023 Comedy Wildlife Photography Awards

"This young chacma baboon is sitting on its mother's back playing the fool."

Photo Credit Brigitte Alcalay Marcon

taken at the Kruger National Park, South Africa

"Jacek caught this scene while watching birds in the Bialowieza Forest.

A young greenfinch was still fed by parents,

however, from time to time the birds looked like they were having an argument."

Photo Credit Jacek Stankiewicz

 taken in the Bialowieza Forest, Poland

"Taken at Westerfolds Park, a beautiful and surprisingly wild pocket of land in the eastern suburbs of Melbourne, famous for its kangaroo population. The mob was enjoying some morning sunshine when this joey decided to get silly and try his hand at boxing."

Photo Credit Lara Mathews

taken in Melbourne, Australia

~ xxx ooo xxx ~

The Comedy Wildlife Photography Awards were born from a passion for wildlife, and decades of experience living & working in East Africa, Comedy Wildlife began its life modestly in 2015 as a photographic competition. Since then, steered by its founders, Paul Joynson-Hicks MBE and Tom Sullam, it has grown into a globally renowned competition seen by millions of people every year, with sustainability at its heart and behind all its aims.

The free competition, open to wildlife photography novices, amateurs and professionals, celebrates the hilarity of our natural world and highlights what we need to do to protect it. From a surprised otter to a swearing turtle, Comedy Wildlife’s photographs transcend cultures and ages to bring a smile to everyone’s face.

Read more, and see other, amazing photographs here

The above three photographs taken from article, with more to see here

All the best Jan

Baked stuffed aubergine/eggplant with walnut and Roquefort

Sharing a James Martin vegetarian recipe ... blue cheese and walnuts add a festive note to this delicious veggie stuffed aubergine/eggplant. The dish can be mostly made it in advance - just add the topping and reheat before serving.

Ingredients

Serves Eight

4 large aubergines/eggplants
2 garlic cloves, chopped
1 small white onion, diced
6 tomatoes, diced
1 small sprig of fresh rosemary
1 small sprig of fresh thyme
virgin olive oil
salt and freshly ground black pepper
60g/2½oz walnuts
50g/2oz toasted fresh breadcrumbs
200g/8oz Roquefort (or similar blue raw milk sheep’s cheese)

For the tomato sauce (optional)

4 tbsp olive oil
1 medium onion, very finely sliced
1 garlic clove, coarsely chopped
1 x 400g tin good-quality tomatoes
10 small fresh basil leaves, shredded
fresh chopped oregano

Method
1. Preheat the oven to 200C/440F/Gas 6.
2. Cut the aubergines/eggplants in half, leaving the tops on and score the surface of the flesh with a knife.
3. Place on a baking tray cut-side up, drizzle with olive oil and season with salt and pepper. Bake for about 30 minutes or until soft.
4. While the aubergines are cooking, gently fry the onions and garlic in oil for a few minutes. Add the tomatoes and herbs and cook to soften.
5. Remove the flesh from the roasted aubergines, reserving the skins to be stuffed later. Chop the aubergine flesh into small cubes.
6. Add the aubergine flesh and the lightly chopped walnuts to the tomato mixture and season generously with salt and pepper. Place the mixture in the aubergine skins (if making in advance, you can refrigerate the aubergines at this stage).
7. Crumble over the cheese and top with breadcrumbs. Return to the oven or place under a hot grill until the cheese is melted, the breadcrumbs crisp and the flesh warmed through.
8. For the tomato sauce, heat the oil in a pan and fry the onion for five minutes. Add the garlic and fry for a further minute. Add the tomatoes and bring to the boil, add the chopped oregano reduce the heat and simmer for 30-40 minutes. Halfway through, add the shredded basil leaves.
9. When it has finished cooking, add salt to taste, and blend to a smooth purée using a hand-held blender or food processor. The sauce keeps for a few days in the fridge, but is best if eaten when freshly made.
10. Serve the hot aubergines with the hot tomato sauce on the side.

Tip
The blue cheese isn't overpowering, so people who are less keen on strong cheeses will still enjoy this dish.

From an original idea here

Read

About the health benefits of aubergines/eggplants here

You will find a variety of recipe ideas 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Feeling Peckish !

'eating out of my hand'

One of our sons sent us this photograph.

Thought it one to share 😊

~ wishing all readers a happy day ~

All the best Jan

Did You Know !

The average person walks the equivalent of five times around the world in their lifetime.

Assuming the average person lives until they’re 80, they will walk about 110,000 miles in their lifetime.

The circumference of the equator is 24,900 miles. 

During your lifetime, you will spend around thirty-eight days brushing your teeth.

This equals out to about 35.5 days in total.

At about two minutes per day, this equates to 0.1% of your life!

Tears contain a natural pain killer which reduces pain and improves your mood.

It’s actually an endorphin, which is why you can tend to feel better after a good cry!

So next time you feel the need to break down, don’t be shy!

Did you / do you know any of these three facts?

~ enjoy your day ~

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 recipe 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

Pumpkin Stew with sour cream : A warming vegetarian dish

"This lentil and pumpkin stew is all about how to make a straightforward recipe a lot more exciting - with very little effort. Perfect for when it’s cooling down outside and you want something really warming.

Ingredients

Serves Four
40g/1½oz butter
2 onions, chopped
1 carrot, chopped
1 stick celery, chopped
3 sprigs rosemary
2 bay leaves
1 clove garlic, chopped
400g/14oz lentils
1.2litres/2pints 2fl oz vegetable stock
600g/1lb 5oz assorted pumpkin or squash (total chopped weight)
small bunch parsley, chopped
2 tbsp red wine vinegar
4 tbsp sour cream

Method

1. In a large pan melt the butter and then add chopped onions, carrot and celery. Tear in the rosemary and a couple of bay leaves and after a few minutes add the chopped garlic. When all have nicely softened, tip in the lentils and pour over 1litre/1¾ pints of vegetable stock. Bring to the boil and then leave to simmer whilst you tend to the pumpkin.
2. Using a variety of pumpkins and squashes gives the stew a more complex flavour. Here acorn squash and Cinderella are used, but you want to end up with about 600g/1lb 5oz of peeled pumpkin in large chunks. Add them to the stew, season and then pour over enough water to just cover all the ingredients. Put a lid on the pan and leave to simmer for 30-40 minutes.
3. When the stew is almost ready, add the chopped parsley.
4. To make the stew creamier, remove a small bowlful to a food processor and blitz it with 200ml/2fl oz of stock. Pour it back in and the stew becomes instantly more velvety.
5. Serve the stew in bowls, finishing each helping off with a cooling spoonful of sour cream.

Each serving provides
8g protein, 28g carbohydrate, 12g fat, 9g fibre and 2g salt."
From original recipe idea here

Related Post
Although pumpkin has many health benefits which you can read about in this post
P is for Pumpkin - here
A word of caution … Pumpkin is mildly diuretic and could be a problem for people who take certain medications, especially lithium.

~ enjoy your day ~

 image from google

Dear reader, 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 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

Octobers Birth Month Flowers - The Marigold

October's Official Birth Month Flowers are the Marigold and Cosmos. This post just concentrates on the colourful marigold ... details about the Cosmos will follow soon. I hope you find this an interesting read, even if you do not celebrate a birthday this month.

image from here

The Marigold
Native to the Americas, from the southwestern United States to well into South America, marigolds are popular because of their ease of growing, low-maintenance, and colourful blooms from early summer through to the first frost.

Marigolds, a member of the aster family, and more specifically the Tagetes genus, have three main types: French, African (or American), and Signet, which appear in orange, yellow, red, and bi-colours, as well as other colour combinations. (Pot marigolds, native to southern Europe and a member of the Calendula genus, are not a true marigold.)

While the names suggest otherwise, African marigolds do not originate in Africa and got their name when the flowers were brought through northwest Africa along a trade route. French marigolds were named due to their popularity in French gardens.

Marigold Meanings and Symbolism

• The common name, marigold, is a shortening of ”Mary’s gold.” It is said to have been named for the Virgin Mary.
• Because of their strong smell, gardeners once thought marigolds were poisonous.
• In India, giving a marigold lei was a sign of friendship.
• Many cultures believed that the bright orange and yellow colours, representing the rays of the Sun, could help guide departed loved ones to the afterlife. Some believed the colours represented the beauty and warmth of the Sun and offered the power to resurrect.
• In more recent times, the flowers have been linked to optimism and prosperity, cheer and joy, love and strong emotions, wealth and success. The flower has also been connected with death and grief. 
• In Buddhism, marigolds are used to worship Buddha, while in Hinduism, the flowers are associated with the Sun and used in marriage celebrations.
• It was once thought that marigolds could provide protection while crossing a river and from being hit by lightning.
• The ancient Greeks and Romans used marigolds for medicinal purposes, to dye fabrics, and create cosmetics.
• In medieval times, marigolds were thought to be a treatment for the plague.
• Used to treat rashes, burns, and wounds, marigolds have antiseptic and anti-inflammatory properties.

The Marigold in History
The marigold is a prominent element in Day of the Dead rituals, which originated in Mexico. Marigolds have been cultivated in Mexico for more than 2,000 years and are used to make floral arches, garlands, wreaths, and crucifixes. The flowers decorate gravesites and home altars, known as ofrendas. Thought to attract the souls of the dead, the bright colours and smells of marigolds are used to create a path from a home’s front door to the ofrenda inside.

Marigolds in the Garden
Marigolds not only provide consistent colour throughout the growing season, but their distinct smell can repel pests like deer and rabbits, making them great companion plants. They attract butterflies and songbirds, as well as beneficial insects, such as ladybugs, hoverflies, and parasitic wasps.

Marigolds prefer well-draining soil and can tolerate drought conditions more than overly wet soil. They grow and bloom best in full sun.

Often wider than they are tall, marigold plants can grow up to 2 feet tall, although some varieties, including African marigolds, will grow taller.

I hope you enjoyed reading about the colourful Marigold

Above details taken from article here

You may also like to read this post about 'Some Foods In Season During October' which also has some recipe suggestions - please see 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Sausages, a few recipe suggestions

image from google

There are so many different types and flavours of sausages aren't there, and they can be a useful staple. They are usually made from pork mince (but lamb, beef and chicken are available, as well as soy and plant-based options), salt is added for flavour and to help preserve the meat. Seasonings, spices and herbs are added to give the sausages extra flavour. Small pieces of cooked apple, caramelised onions or other ingredients that pair well with pork can also be added to create interesting varieties. I quite often get mine from a local farm shop (yum) but our local supermarket does have a very good variety too, and I always look for the ones that are 90% plus meat... of course for vegetarians you will be looking for other ranges ...

I thought I would share a few sausage recipe suggestions you may like to try.

Sausage, chicken and squash traybake

this traybake goes well with greens such as savoy cabbage

more details here

Sausage and red pepper hotpot

this all-in-one-pan dish is simple yet full of flavour,

serve with a green vegetable for a complete and colourful meal

more details here

Sausage and bacon rustic hotpot

comforting bean and sausage hotpot

which some may serve with melting cheese toasts

more details here

Have you tried
Sausage with Cauliflower and Parsley Rice, more details here
Sausage, bacon and onion bake with sautéed spinach recipe, more details here

You will find a variety of recipe ideas 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. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

'Five foods high in Vitamin K that could keep lungs healthy and reduce the risk of asthma'

'Five foods high in Vitamin K that could keep lungs healthy and reduce the risk of asthma.

People with higher levels of vitamin K could have healthier lungs than those with lower levels, according to a new study.

Researchers found that people with higher levels of vitamin K – which the body needs for blood clotting, helping wounds to heal – were less likely to have asthma, chronic obstructive pulmonary disease (COPD) or have a wheeze. They were also more likely to perform better on lung health checks.

The researchers said their study is not enough to recommend that people should use vitamin K supplements for lung health but they have called for further research into the topic.

Researcher Dr Torkil Jespersen said: “We already know that vitamin K has an important role in the blood and research is beginning to show that it’s also important in heart and bone health, but there’s been very little research looking at vitamin K and the lungs.

“To our knowledge, this is the first study on vitamin K and lung function in a large general population. Our results suggest that vitamin K could play a part in keeping our lungs healthy.

“On their own, our findings do not alter current recommendations for vitamin K intake, but they do suggest that we need more research on whether some people, such as those with lung disease, could benefit from vitamin K supplementation.”

Vitamin K is found in leafy greens as well as in other foods.

Foods high in Vitamin K, according to the NHS, are:

• green leafy vegetables such as Broccoli and Spinach
• Vegetable oils
• Cereal grains 

Small amounts can also be found in meat and dairy foods. 

Adults need approximately 1 microgram a day of vitamin K for each kilogram of their body weight and the NHS says you should be able to get all the vitamin K you need by eating a varied and balanced diet.

Dr Samantha Walker, director of research and innovation at Asthma and Lung UK, said: “This interesting research looks at the link between vitamin K and having a lung condition, such as asthma or chronic obstructive pulmonary disease.

“We’d be interested to see further research in this area so we can better understand if levels of vitamin K are directly associated with lung function, which could help us better understand the impact of diet on people with lung conditions.

“Research such as this is important, because lung conditions are the third biggest killer in the UK, but only 2% of public funding is spent on research into lung conditions that would help diagnose, treat and manage them much more effectively.”

The study, published in the journal ERJ Open Research, saw a team of Danish researchers from Copenhagen University Hospital and the University of Copenhagen examine more than 4,000 people living in Copenhagen aged 24 to 77. People involved in the study took part in lung function testing, called spirometry, gave blood samples and answered questionnaires on their health and lifestyle.

The blood tests showed whether or not people had low levels of vitamin K. Meanwhile the spirometry test measured the amount of air a person can breathe out in one second and the total volume of air they can breathe in one forced breath.

Researchers found that people with low levels of vitamin K performed worse on these tests. Meanwhile people with low levels of vitamin K were twice as likely to report that they had COPD, 81% more likely to report that they have a wheeze and 44% more likely to report having asthma.'

Words above taken from article here

image from post here

The 14 Healthiest Leafy Green Vegetables

Please be aware

People taking blood thinners, such as warfarin, should not take vitamin K supplements without consulting a doctor first, and should be wary of eating too many foods containing vitamin K, as it can stop the medication working properly.

Articles within this blog are 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, including medication, you should contact your local health care provider.

All the best Jan

It's October 2023

Time to say goodbye to September as we welcome October.

October glows on every cheek,

October shines in every eye,

While up the hill and down the dale

Her crimson banners fly.

~ Elaine Goodale Eastman (1863–1953) ~

The Leaves They Are a-Changin’
With the autumnal equinox in late September, many leaves begin to change, but have you ever wondered why do leaves change colours? Did you know that Autumn/Fall’s vivid colours are actually hidden underneath summer’s green? The main reason for the colour change is not autumn’s chilly weather, but light—or rather, the lack of it. The green colour of leaves disappears when photosynthesis (from sunlight) slows down and the chlorophyll breaks down. Trees with a lot of direct sunlight will produce red leaves, while other trees may turn yellow, orange, or brown.

About October
Sitting square in between September and November, October is the tenth month of the Gregorian calendar.

October is seen by many to be a time of real seasonal change, both in the northern and southern hemispheres. For those in the north, autumn is really kicking into gear and the nights are getting cooler. The harvest festivals are almost over, and the nights are getting longer and longer by the day.

October is unsurprisingly quite different for those who live in the southern hemisphere. Spring has already bloomed in all its glory, and life is becoming more and more pleasant by the day.

The Anglo-Saxons’ name for October was Winterfylleth, with its name containing the words for winter and full moon respectively. It was named this because winter was said to begin from the first full moon of the month.

The Saxons had a name for October, too. Theirs was Wyn Monath, which translated into “wine month” because it was the time of the year for making wine.

October’s birthstone is the Opal. The opal comes in a myriad of striking colours that often seem to swirl together and is a symbol of both faithfulness, purity, and hope.

October has two strikingly different birth flowers, the pastel-hued cosmos, and the radiant marigold flowers. The cosmos flower is representative of the joy one finds in peace and love, as well as representing peace. The marigold, otherwise known as the calendula, is said to be a symbol of tranquillity, grace, and grief.

Octobers star signs - those born in October can be born under one of two very different star signs. If you’re born before October 23rd, then you have the sign of Libra. Those born on October 23rd or later have the sign of Scorpio. Libras are said to value harmony and diplomacy and are said to be both intelligent and kind. Scorpios are quite different, valuing trust and honesty above other things, as well as being quite intense yet imaginative people.

... and sharing a lovely October recipe

Pork and Squash Casserole

low carb and so easy - see more details here

~ Wishing you a happy October 2023 ~

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

All the best Jan

Happy Saturday

image from google

A smiling cup to brighten the day.

First drink of the day for me is tea - how about you?

Whatever your plans are for today,

I wish you an enjoyable last day of September.

All the best Jan

Mediterranean diet may reduce risk of dementia by almost a quarter

image from here

"Study finds a Mediterranean diet may reduce risk of dementia by almost a quarter

A Mediterranean diet of seafood, wholegrains, nuts, fruit and vegetables could lower the risk of dementia by almost a quarter, according to a recent study.

Significantly the findings suggested that, even for individuals with a higher genetic predisposition to dementia, having a more Mediterranean-like diet reduced the likelihood of developing dementia.

The study which has been ongoing for the past two years, was led by Newcastle University in collaboration with colleagues from Queen’s University Belfast, University of Exeter, the University of East Anglia and the University of Edinburgh and has been published in the medical journal, BMC Medicine.

This was a large-scale project with analysis of data from over 60,000 older adults in the UK, which explored whether individuals who followed a Mediterranean-like diet had a lower risk of developing dementia than those who did not.

The research found that those with the highest level of adherence to a Mediterranean diet had a 23% reduced risk of developing dementia over a nine-year period than those with the lowest level of adherence.

Dr Claire McEvoy, Senior Lecturer in Nutrition and Ageing Research from Queen’s University said: "Most people are unaware that keeping a healthy diet and lifestyle can protect memory and thinking abilities during ageing. This important study shows that eating more vegetables, fruits, wholegrains, fish and olive oil and less processed food, sugary food and red meat, could help to reduce the risk of future dementia in our UK population.”

Dr Oliver Shannon, Lecturer in Human Nutrition & Ageing, and lead author on the study from Newcastle University, said: “Dementia impacts the lives of millions of individuals throughout the world, and there are currently limited options for treating this condition. Finding ways to reduce our risk of developing dementia is, therefore, a major priority for researchers and clinicians. Our study suggests that eating a more Mediterranean-like diet could be one strategy to help individuals lower their risk of dementia.”

Dementia, including Alzheimer’s disease, is currently the leading cause of death in the UK, and places a considerable burden on individuals, their families, and society at large.

The study was conducted as part of the Medical Research Council funded NuBrain consortium, which is led by Professor Emma Stevenson at Newcastle University, and aims to address the challenge of optimal nutrition for healthy brain ageing."

Words above taken from Queens University Belfast here

Read more about the study at BMC Medicine here

Articles within this blog are 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, including medication, you should contact your local health care provider.

All the best Jan

Chicken Normandy : C'est magnifique

Why is this recipe called Chicken Normandy you may ask ... well it is because Normandy (a part of France) is a significant cider-producing region, and also produces calvados, a distilled cider or apple brandy. This recipe uses 500ml of dry cider which combined with all the other herbs and ingredients results in a wonderful taste 😋 C'est magnifique 😊

Ingredients
Serves Six

olive oil
6 chicken legs
200g bacon lardons
2 onions, finely chopped
2 sticks celery, finely chopped
2 cloves garlic, crushed
1 tbsp plain flour
500ml dry cider
150ml chicken stock
2 sprigs thyme
1 bay leaf
150ml crème fraîche

Method
1. Heat the oven to 180C/fan 160C/gas 4. Heat 2 tbsp oil in a large casserole with a lid. Season the chicken legs and fry in batches on all sides until golden and crisp, then remove. Add the bacon lardons and fry until some of the fat has been released, then add the onions and celery. Cook until translucent, then add the garlic and fry for another minute before mixing in the flour. Add the cider and let it bubble for a minute before adding the stock, thyme and bay leaf. Bring back to a simmer, season well, and add the chicken legs. Cover with a lid or foil, transfer to the oven for 40 minutes, then remove the chicken and keep warm.

2. Stir the crème fraîche into the sauce and return to the hob to bubble and thicken, then add back the chicken. To freeze, cool completely, divide into portions and freeze, covered. To reheat, defrost in the fridge overnight then reheat in the oven for 30 minutes at 180C/fan 160C/gas 4 until piping hot. Serve with lower carb mashed swede/rutabaga or green beans, (although some readers may prefer potatoes or pasta).

Tip

Make a batch of this comforting, freezer-friendly chicken dish. If you're feeling fruity, fry cored apple wedges in a knob of butter until golden, then stir through before reheating.

Nutrition per serving

Fat 34.6g Carbs 9.2g Protein 32.3g

From original idea here

You will find a variety of recipe ideas within this blog 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