B Vitamins - Fifteen Good Food Sources

Foods High in B Vitamins

Marsha McCulloch MS RD writes

"There are eight B vitamins — collectively called B complex vitamins. They are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). Though each of these vitamins has unique functions, they generally help your body produce energy and make important molecules in your cells. Aside from B12, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food. Many foods provide B vitamins, but to be considered high in a vitamin, a food must contain at least 20% of the Reference Daily Intake (RDI) per serving. Alternatively, a food that contains 10–19% of the RDI is considered a good source.

Here are 15 healthy foods high in one or more B vitamins
1. Salmon, is high in riboflavin, niacin, B6 and B12, as well as a good source of thiamine and pantothenic acid. Additionally, it’s low in mercury and high in omega-3 fats and protein.

2. Leafy greens, especially spinach, collards, turnip greens and romaine lettuce, are among the best vegetable sources of folate. Enjoy them raw or steam them briefly to retain the most folate.

3. Organ meats — particularly liver — are high in most B vitamins. To make liver more palatable, grind it with common cuts of meat or use it in highly seasoned food.

4. Eggs, are a top source of biotin, second only to liver. They supply 1/3 of the RDI for biotin per one whole, cooked egg.

5. Milk, and other dairy products pack about a third of your daily riboflavin requirement in just 1 cup (240 ml). Milk is also a good source of well-absorbed B12.

6. Beef, boasts high amounts of B3, B6 and B12. A 3.5-ounce (100-gram) serving supplies about a third of the RDI for each of these vitamins, in addition to smaller amounts of other B vitamins.

7. Oysters, clams and mussels, each supply at least four times the RDI for vitamin B12 per serving. They’re also high in riboflavin and provide smaller amounts of thiamine, niacin and folate.

8. Legumes, such as pinto beans, black beans and lentils are high in folate, a B vitamin important for reducing the risk of certain birth defects.

9. Chicken and turkey, especially the white meat portions, are high in B3 and B6. Poultry also supplies smaller amounts of riboflavin, pantothenic acid and cobalamin. Most of the nutrients are in the meat, not the skin.

10. Yogurt, is naturally high in B2 and B12, but non-dairy yogurt alternatives aren’t good sources of these vitamins unless they’re fortified. Limit your intake of sugar-sweetened yogurt.

11. Nutritional yeast and brewer’s yeast, pack a high amount of B vitamins — but a significant portion of the vitamins in nutritional yeast, including B12, are added. These products can be used to add flavour or nutrients to other foods.

12. Pork, is especially high in thiamine, riboflavin, niacin and B6. Pork loin cuts are much leaner and lower in calories than shoulder cuts, spareribs and bacon.

13. Breakfast cereals, often have added thiamine, riboflavin, niacin, folic acid, B6 and B12. Some contain up to 100% of the RDI for these vitamins. Still, it’s important to choose cereals made with whole grains and minimal sugar. *

14. Trout, is high in thiamine, riboflavin, niacin, pantothenic acid and vitamin B12. It also contains ample protein and omega-3 fats.

15. Sunflower seeds, and their butter are among the highest plant sources of pantothenic acid, a B vitamin found only in small amounts in most foods.

The Bottom Line
Consuming adequate amounts of the eight B complex vitamins puts you on the path to a healthy diet. Some top sources of B vitamins include meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy greens, seeds and fortified foods, such as breakfast cereal and nutritional yeast. If you restrict your intake from some food groups due to allergies or diet, your chances of B vitamin deficiencies may increase."
The above is only a snippet of Marsha's article.
You can read it in full, with related links, here

Low Carb Breakfast Cereals*
For so many of us the 'go to' breakfast does seem to be cereal. But the highly coloured packaged varieties you see on supermarket shelves do contain a high amount of carbs and sugar, so you may wish to consider a lower carb version. Here are three for you to have a look at, see what you think here

Articles / studies 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 Doctor/local health care provider.

Related Post

Eat your Greens - they are so healthy - read more here

Dear reader, you will find a variety of articles and recipes 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

Remembrance Sunday 2023 - We Will Remember Them

On Sunday 12 November, the National Service of Remembrance will be held at the Cenotaph on Whitehall, London, UK. Starting at 11am, the service will commemorate the contribution of British and Commonwealth military and civilian servicemen and women involved in the two World Wars and later conflicts.

We will remember them, and say thank you to the brave men and women,

past and present who fight to preserve our freedoms.

IN FLANDERS FIELDS

In Flanders' fields the poppies blow

Between the crosses, row on row,

That mark our place: and in the sky

The larks, still bravely singing, fly

Scarce heard amid the guns below.

We are the dead. Short days ago

We lived, felt dawn, saw sunset glow,

Loved and were loved, and now we lie

In Flanders' fields.

Take up our quarrel with the foe;

To you from failing hands we throw

The torch; be yours to hold it high,

If ye break faith with us who die

We shall not sleep, though poppies grow

In Flanders' Fields.

After the First World War, the poppy was adopted as a symbol of Remembrance.

In the spring of 1915, shortly after losing a friend in Ypres, a Canadian doctor, Lieutenant Colonel John McCrae was inspired by the sight of poppies growing in battle-scarred fields to write the now famous poem called 'In Flanders Fields'.

Jan and Eddie

Make time for tea (or coffee) and a low carb sugar cookie/biscuit

Today, you are invited to join me in a cup of tea (or coffee)

and help yourself to one of these low-carb sugar cookie/biscuits.

They have a delicate buttery texture, and can be enjoyed by everyone,

but also can be part of a low-carb, gluten-free, grain-free, diabetic diet.

Ingredients

(makes 16 cookies)

1 cup super fine almond flour

3 tablespoons granulated stevia/erythritol blend

1/2 teaspoon baking soda

1 pinch sea salt

1 teaspoon vanilla extract

1/4 teaspoon almond extract

1/4 cup butter cut into several chunks

Instructions

can be seen here

Need help with weight/measurement conversion

please see here

I hope you enjoyed your cuppa and biscuit, virtually speaking of course 😋

I enjoyed your company, and before you leave ...

please take a moment to leave a comment, thank you.

All the best Jan

'Arthritis May Be a Metabolic Disturbance, Not Wear and Tear'

Steve Parker, M.D at Diabetic Mediterranean Blog recently posted about 'Arthritis May Be a Metabolic Disturbance, Not Wear and Tear' an interesting read.

I have copied his words and image but you will need to go across to his blog for the relevant links, highlighted in italics, please see link to his blog below. 

"Radical new information on osteoarthritis from Paul Ingraham:

One of the most deeply held beliefs in musculoskeletal medicine is that osteoarthritis is a “wear and tear” condition — that joints slowly crumble under the onslaught of gravity and use and abuse. This fundamentally mechanical view of arthritis directly suggests that the heavier we are, the more likely we are to have trouble in our load-bearing joints.

But that’s just not the case: osteoarthritis prevalence doubled in the 20th Century independent of age and weight (Wallace 2017).

So something else has to be going on. People got heavier on average, but not twice as heavy!

Or consider this: obese people get more osteoarthritis of the hand (Jiang 2016), but probably not because they are walking on their hands.

So … why?

This post weaves together the threads of several past posts about the biochemical foundations of seemingly “mechanical” problems, and you may recognize some pieces. But this is an all-new synthesis, anchored by some good science news you can use — practical and encouraging, which is a rare pleasure.

It’s a short read, well worth your time."

Steve Parker, M.D. blog link to this post is here

All the best Jan

Root Vegetable Gratin ... tastes good

Root vegetable gratin, tastes good.

You can use any combination of root vegetables in this delicious gratin.

Serve with salad for a simple supper,

or perhaps as a side dish for your Sunday roast.

Ingredients
Serves Four
4 medium carrots, thinly sliced
55g/2oz butter
2 cloves garlic, finely chopped
200g/7oz Emmental cheese, grated
1 small swede (rutabaga), peeled and sliced
2 small parsnips, peeled and sliced
3 medium potatoes*, peeled and thinly sliced
300ml/½pt milk
300ml/½pt single cream
1 free-range egg, beaten
3 tbsp breadcrumbs

Method
1. Preheat the oven to 190C/375F/Gas 5.
2. Place the carrots in the bottom of a medium-sized baking dish. Add a little butter and garlic. Sprinkle over some of the grated Emmental cheese.
3. Layer the swede on top and add a couple more knobs of butter, and a little more garlic.
4. Repeat with the parsnips, some more butter and garlic, finish with a layer of potato and sprinkle over the remaining cheese.
5. Mix the milk, cream and egg together in a jug and pour evenly over the vegetables.
6. Top with the breadcrumbs and bake in the oven for 45 minutes, check that vegetables are cooked through.
Original recipe here

Emmental Cheese

Emmental, Emmentaler, or Emmenthal is a yellow, medium-hard cheese that originated in the area around Emmental, in the canton of Bern in Switzerland. It is classified as a Swiss-type or Alpine cheese.

Emmental was first mentioned in written records in 1293, but first called by its present name in 1542. It has a savoury but mild taste. Emmental cheese is very widely imitated around the world, often just called "Swiss cheese"
More to read here

Related Posts

Root Vegetables : So Healthy - read it here
Root vegetable soup : Lovely for cooler days - read it here

Root vegetable toad-in-the-hole : A vegetarian choice - read it here

*Many diabetics, and those who choose a lower carb lifestyle, do not include potatoes in their menu plans. Always remember that recipes can be amended slightly to suit your needs and adjust the carbs or nutrition requirements accordingly. If you would like a lower carb alternative to potatoes, you will find some suggestions here

~ enjoy your day ~

You will find a variety of articles and recipes 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

Baked Ratatouille with Butter Bean Mash : Colourful and Tasty

I know many readers are vegetarian, while others choose to eat meatless once or twice a week. Menu plans are always a personal choice. Today's recipe suggestion is for 'baked ratatouille with butter bean mash', a vegetarian dish full of flavour and goodness, which can be easily adapted for meat (or fish) lovers. Just add chicken/sausages/fish etc. of your choice!

It's a spin on the classic French stew, this healthy traybake is the perfect choice for getting more veggies into your diet. Roasting the veg allows them to develop rich flavours that go perfectly with the creamy butter bean mash. It is nice served with fresh basil leaves.

Ingredients

Serves Four
2 courgettes (zucchini), sliced into 1cm rounds
3 peppers, de-seeded and cut into bite-sized chunks
3 red onions, thickly sliced
250g salad/vine tomatoes, roughly chopped
2 tbsp olive oil
2 tbsp herbes de Provence
3 garlic cloves, unpeeled
400g tin chopped tomatoes
2 x 400g tins butter beans, drained and rinsed
10g fresh basil

Method
1. Preheat the oven to gas 6, 200°C, fan 180°C. Toss the courgettes (zucchini), peppers, onions and salad/vine tomatoes with 1 tbsp oil, the herbs and garlic in a large roasting dish; season. Bake for 15 mins, then stir in the tinned tomatoes. Bake for 20-25 mins until the veg is tender.
2. Scoop out the garlic and squeeze into a saucepan, discarding the papery skins. Add 50ml water, 1 tbsp oil and the beans; heat through over a low heat for 5 mins. Mash or blitz in a food processor until thick and creamy, adding a little more water if needed.
3. Divide the mash between 4 plates and spoon over the ratatouille. Tear over the basil leaves to serve.

Nutrition Per Serving

Fat 10g Carbohydrate 33.7g Protein 12.6g Fibre 9.8g Salt 0.4g
From original idea here

Herbes de Provence (or herbs de Provence) is an aromatic blend of dried Provençal herbs and spices. It originated in the Provence region of Southern France, so it's most commonly associated with French cuisine.
Herbs de Provence Ingredients
Commercial herbes de Provence blends usually include; Marjoram, Rosemary, Thyme, Basil, Oregano, Savoury Bay leaf.
French herbs de Provence blends do not typically include lavender, but the fragrant leaves are often found in North American blends.
You can use the earthy mix of herbs and spices whenever and wherever you need a bit of Provençal flavour. For instance in this Chicken Provençal recipe

~ enjoy your November days ~

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

Take Two Cheese Soufflés

Cheese Soufflé two ways. One is made with lower carb almond flour, it's grain free, gluten free and sugar free (although you could also use coconut flour if preferred). The other uses 'regular plain' flour. Whichever recipe you may choose, I hope you enjoy your soufflé, but remember once it's risen and cooked, serve it immediately.

Low Carb / Keto Cheese and Bacon Soufflé

A perfect low carb / keto soufflé with some cheese and bacon!

It's gluten, grain and sugar free.

Ingredients

four servings - 3.6g carbs per serving

4 eggs - separated

2 tbsp butter

2 tbsp almond flour

120g shredded Gruyere cheese

1 cup heavy (double) cream

6 slices bacon

Instructions

both written and with video here

Three Cheese Soufflé

uses Parmesan, Gruyere and Cheddar Cheese

Ingredients

six servings - 6.3g carbs per serving

20g plain flour

50g butter

450ml semi-skimmed milk

4 large eggs, separated

25g Parmesan, grated

50g Gruyere, grated

25g Cheddar, grated

Salt

Pepper

a few chive stalks, halved

a few basil leaves, finely sliced

Instructions

can be seen here

A little more about soufflés

A soufflé is a baked egg-based dish which originated in early eighteenth century France. It is made with egg yolks and beaten egg whites combined with various other ingredients and served as a savoury main dish or sweetened as a dessert.

What does the name soufflé mean

A soufflé is a baked dish with a flavourful base mixed with beaten egg whites. When baked, air bubbles in the egg whites expand, puffing the soufflé up over the top of the dish. The name for this signature French dish is a derivative of the French verb “souffler,” which means “to blow” or “to inflate.”

Where did soufflé originate?

The earliest mention of the soufflé is attributed to French master cook Vincent La Chapelle, in the early eighteenth century. The development and popularization of the soufflé is usually traced to French chef Marie-Antoine Carême in the early nineteenth century.
More about soufflés here

Related Post

Celeriac & Blue Cheese Soufflés, which also tells of my introduction to Soufflés, see here

Need guidance

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

All the best Jan

It's Monday !

It's Monday again,

I wish you a good day.

Will you be doing the laundry?

perhaps you will be doing some dusting?

or perhaps you will be doing some baking?

have a look here for some low carb cake ideas

two of our grandchildren enjoy baking 

photograph taken in 2020, but they still help out in the kitchen

you may of course be at work,

or having to attend a medical appointment.

You may be fortunate to be away on holiday,

whatever you have planned and 

wherever you may be 

All the best Jan

 

November's Birth Flower

November's Main Birth Flower is the chrysanthemum—or mum for short—and is the flower most associated with the Autumn/fall season, providing the last pop of colour in the garden. They make an excellent decoration for autumn displays and have a long history of symbolism that dates back centuries.

The Chrysanthemum
Native to Asia, the word chrysanthemum comes from the Greek prefixes chrysos, meaning “gold,” and anthemon, meaning “flower.” Swedish botanist Carl Linnaeus is said to have named the plant. A member of the daisy family (Asteraceae), the chrysanthemum is one of the most widely cultivated flowers.

The original colour of the chrysanthemum was golden, but through cultivation, the flower now comes in a range of colours—yellow, orange, white, purple, pink, and red. As I post this we have yellow and purple ones providing some colour in our garden.

Chrysanthemum Meanings and Symbolism

• Chrysanthemums symbolize loyalty, friendship, and joy, but each colour conveys a specific meaning. For example, red represents true love, white signifies innocence and honesty, and yellow symbolizes a wounded heart or neglected love.
• In parts of Europe, the chrysanthemum is seen as an expression of sorrow and a symbol of death and mourning.
• The Chinese and Japanese view the chrysanthemum as a sign of youth. It was believed to allow people to live longer and keep their bodies healthier. According to folklore, one chrysanthemum petal at the bottom of a glass of wine would promote longevity.
• According to Chinese tradition, the flower prevents grey hair.

The Chrysanthemum in History
The chrysanthemum dates back to the 15th century B.C. China, where it was grown as a flowering herb, used in salads and teas. In Chinese art, the chrysanthemum is one of the four plants that make up the Four Gentlemen, representing the four seasons, along with the plum blossom, the orchid, and the bamboo. It was long used in China as a remedy for headaches, reducing blood pressure, and as an anti-inflammatory. It has also been offered to the elderly as a symbol of long life and good luck.

By the 17th century, chrysanthemums were introduced to Europe and then the United States.

It is the national flower of Japan, and each year, the Festival of Happiness is held on September 9 to celebrate the chrysanthemum. It has long represented royalty and nobleness in Japan and is used on the emperor’s official seal and crest.

The chrysanthemum is the flower given for a 13th anniversary and a traditional flower given on Mother’s Day in Australia. It is the official flower of Chicago, Illinois, too.

The National Chrysanthemum Society was incorporated as a nonprofit in 1954. Since then, the society has created a classification system—13 groups in all—for the diverse blooms.

Chrysanthemums in the Garden
Mums can be grown from seeds, cuttings, or by division. An easy perennial to grow, they should be planted in early spring after the possibility of frost has passed. They can be planted at any time but need at least six weeks for their roots to establish before hot temperatures or freezing weather. The plants will grow in the spring and summer but will not flower until fall.

Mums should not be planted in the same area for more than three years in a row to prevent diseases and pests.

When frost has killed the foliage, cut it back to the ground and cover it with mulch.

Words and image above from article here

Note: Although not as widely recognized as chrysanthemums, peonies are also considered birth flowers for November.

You may also like to read this post about 'Some Foods In Season During November' 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

Healthy Chicken Casserole

Yes, it's another chicken recipe! You really can't have too many can you!? For me chicken has so many plus points. Its versatility, as well as the ease and speed with which it can be cooked, make it one of the most popular meats around. It's certainly popular in our house! Plus of course it has a high level of good quality protein, as well as B vitamins, iron, copper and selenium... and it's usually reasonably priced too!

This super-simple one-pot healthy chicken casserole has a rich and spicy tomato sauce studded with black olives, with spinach stirred in just before serving. 😋

Ingredients

Serves Four

1 tsp olive oil
1 large red onion, chopped
1 large red pepper, seeds removed, thinly sliced
1 red chilli, diced
3 garlic cloves, sliced
1 tsp hot smoked paprika
½ tsp cayenne pepper
2 tbsp sun-dried tomato purée
600g/1lb 5oz skinless and boneless chicken thighs
400g tin chopped tomatoes
100ml/3½fl oz chicken stock
100g/3½oz pitted black olives
1 lemon, juice only
½ large orange, juice only
250g/9oz baby spinach*

Method

1. Heat the oil in a large pan, add the onion and fry for 5 minutes or until softened. Add the red pepper, chilli and garlic and cook for 2 minutes.
2. Stir in the paprika, cayenne pepper and sun-dried tomato purée. Add the chicken and fry for 2 minutes on each side, or until golden brown and well coated.
3. Add the tomatoes, stock and olives, and turn the heat down. Cover and cook for 40 minutes, until the chicken is falling apart and the sauce is thick.
4. Stir in the lemon and orange juice, then stir in the spinach until wilted. Serve hot.

Each serving provides

36g protein, 16.5g carbohydrates (of which 10.5g sugars), 12.5g fat (of which 2.5g saturates), 5g fibre and 1.2g salt.

From original idea here

*Baby spinach, (pictured below) is a term typically used to describe spinach that has been harvested during a fairly early stage of plant growth, usually between 15-35 days after planting. We're usually familiar with baby spinach in the grocery store because of its small leaves, tender texture, and sweet taste in comparison with mature, fully formed spinach leaves. (For these mature spinach leaves, the harvest dates are usually between 40-65 days.)

A variety of articles and recipe ideas 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

'Higher intakes of animal and fish protein linked to lower risk of hip fracture'

Association between total and animal proteins with risk of fracture: A systematic review and dose-response meta-analysis of cohort studies

Abstract

Previous cohort studies have indicated that consumption of total and animal proteins are related to fracture risk; however, results were inconclusive. This dose-dependent review sought to summarize the earlier evidence regarding the relation between total and animal proteins and fracture risk. We searched Scopus, PubMed, and Web of Science until July 2023 for original research articles examining the association of certain types of proteins and the incidence of all fractures in general adults.

Summary relative risks (RRs) were calculated using random effects analysis to examine the relation between each certain amount (g/day) increment of total and animal protein and fracture risk.

Twenty cohort studies with serious to moderate risk of bias involving 780,322 individuals were included.

There was a non-statistically significant relation between intake of animal proteins and dairy products and all fracture risk.

However, 43% and 5% decreased incidence of fracture was obtained with total protein (RR, 0.57; 95%CI, 0.36 to 0.93; per 100 g/day) and fish (RR, 0.95; 95%CI, 0.91 to 0.99; per 15 g/day) intake.

Every 100 g/day total and animal protein consumption and every 15 g/day fish consumption were linked to 48%, 50%, and 5% lower hip fracture risk.

Greater dietary animal protein intake might reduce risk of hip but not fracture at any site. We obtained a lower risk of any or hip fracture with greater total protein (per 100 g/day) and fish (per 15 g/day) intake. No evidence was obtained that higher intake of dairy could decrease risk of fracture.

Above words/more can be seen here

h/t Marks Daily Apple here

Related Post

Protein - some facts - see here

Articles / studies 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 Doctor/local health care provider.

All the best Jan

Sizzling Sausages

Sharing an article about 'sizzling sausages' by Shash Wighton which I hope you will find an interesting read. There are also some recipe suggestions at the end of the post.

"Seven Sizzling Facts About Sausages

Imagine you were to do a culinary tour of the world, sampling the different foods available everywhere you went.

Every different country and culture has a different cuisine, which in turn uses a large variety of products.

While there are, of course, many differences between different cultures’ foods, one food, in particular, can be found almost anywhere, in a variety of different shapes, fillings, sizes, and even lengths!

Today we’re going to talk about sausages, in all their forms, ranging from the best to the wurst!

Sausages have many different names around the world!
It would be impossible to name them all here, so instead, let’s look at some of the more unique ones!

First, on the list, we have the merguez sausage, which comes from the north of Africa.

The merguez is a very long, thin sausage typically made from beef, lamb, or a mixture of the two and a range of spices, including paprika, sumac, harissa, and Cayenne pepper.

Next, we have boerewors from South Africa, which can be made of game animals or beef mixed with lamb or pork.

The meat filling is ground much more coarsely than your average sausage and is commonly mixed with coriander and vinegar and then shaped into a long, spiral shape.

The kamaboko from Japan is technically classified as a sausage, although it’s not made from pork, beef, lamb, or any other animal.

Instead, it’s made from a fish paste that has been cured and then ground, shaped into a half-moon, and then left to dry.

The following deserve their own full description, but for now, we’ll simply list them: droë wors, hóng cháng, lap cheong, sundae, chorizo, longaniza, sai ua, naem, sucuk, banger, snag, chipolata, black pudding, lukanka, kulen, nakki, ryynimakkara, saucisson, frankfurter, kolbász, salsiccia, rookworst, falukorv, Butifarras Soledeñas, salami, and oh, so many more!

Sausages have been around for more than 5,000 years!
And that’s just from our recorded history!

The first sausages that made their way into written records were from a region of the world Mesopotamia, which nowadays covers the countries of Kuwait, Iraq, and parts of Saudi Arabia.

According to the records available to us today, the first culture to create the world’s favourite dish was the Sumerians, with the records going all the way back to 3100 BC!

Sausages were invented as a way to preserve meat.
These days it’s easy. You can go to a supermarket, pick up a fresh pack of meat, bring it home, and whack it in the fridge.

If you don’t feel like using it straight away, you can pop it in the freezer and save it for another day, week, or even month, all without a thought!

Things weren’t always that simple, though.

One of the original ways of preserving meat was to salt it, which is to cure it in a large container of salt.

This method would preserve the meat, allowing it to last throughout a season if looked after properly.

At some point in time, the Sumerians, or possibly an earlier culture, figured out that if you stuffed all your excess meat into some intestines and then salted it, it could last even longer, making it even tastier!

The world largest Cumberland sausage ring weighed nearly 300 pounds!
For those of you who like things metric, that’s an incredible 135 kg!

The record was achieved by a pig farmer called Gary McClure from the town of Broughton-in-Furness, a small town in the region of Cumbria, UK.

The Cumberland sausage ring that held the previous record was an already impressive 5 feet (1.5m) in diameter, but McClure wanted to really smash the record.

The sausage ring that McClure crafted ended up being much, much bigger, though, with a diameter of nearly 10 feet (3.3m)!

Crafting a sausage of such size was no small feat, either.

It took McClure more than six hours to build it and a further 90 minutes to cook it, and that’s not including the time to grind all the meat!

The world’s first “vegetarian” sausage wasn’t actually meat-free!
Let’s take a trip back to 1918, to the time of the First World War.

Food was in high demand, and supplies worldwide were becoming more and more scarce.

A German Chancellor by the name of Konrad Adenauer sought to solve the shortage of meat with a sausage that had never been seen before – a soya sausage!

This sausage was unlike any before because it was made primarily from high-protein soy flour.

This sausage did actually still have some meat in it, but it was only enough to give the taste of a “real” sausage.

Since then, food has come a long way, and it’s been possible for a while now to get a vegetarian sausage that’s actually vegetarian.

These sausages are made up of different vegetables and spices and then commonly encased in a special plant-based casing.

There are more than 500 different recipes for sausages in the UK.
If you think you like sausages, wait ‘til you meet your average Brit!

Sausages have been a staple part of the British diet for thousands of years, ever since the Romans invaded and brought them along as a stable food source.

Since then, the Brits have managed to experiment with an almost endless amount of combinations to find the perfect sausage.

While many will argue that their sausage is indeed the best, you’ll find a man in the next village over claiming the same!

The result is more than 500 different recipes that could suit almost anyone!

The only real way to try them all would be to have a proper sausage party.

Sausages play a key role in Australian politics.
Your average Australian absolutely loves a good sausage sizzle, which involves a stall being set up where you can buy a freshly barbecued sausage on a piece of white bread with your choice of condiments for the low price of a couple of bucks.

You’ll find sausage sizzles being held all over the country, with the proceeds usually going to various local charities, school sports fundraisers, and so on.

There’s one particular type of sausage that has a special reverence above all others.

It’s called the Democracy Sausage, and it just happened to be the Australian Word of the Year in 2016.

As your average Australian loves a good snag (sausage), some bright spark figured out that fundraising in front of polling booths for state and federal elections would be a smashing success, and what better way to raise funds than with a sausage sizzle?

And so, just like that, the Democracy Sausage was born.

Democracy sausages being barbecued at the polling booth

Kenmore State School, Queensland, Australia

image from here

Sausages are great. I think we can all agree on that.

It doesn’t matter whether you eat beef, pork, lamb, or no meat at all; there’s a sausage for you!

They’ve been around for over 5,000 years now, and I can’t see a single reason for them to ever go out of fashion!"

The above taken from article here

Related Posts

Sausages, a few recipe suggestions see here

Mushroom and Sausage Classic Casserole see here

Sausages with creamy lentils see here

~ wishing you a happy day ~

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

It's November 2023

Time to say goodbye to October as we welcome November.

And the dead leaves lie huddled and still,

No longer blown hither and thither;

The last lone aster is gone;

The flowers of the witch-hazel wither …

~ Robert Frost (1874-1963) ~

As we welcome November, we say hello to the eleventh month of the year and the last one to have thirty days. There are many facts about this month and I am only sharing a few. There are many others, so please, do feel free to share them in the comments below.

In Anglo-Saxon times, November was known as Blotmonaþ (blood month or sacrifice month).

Always starting on the same day of the week as March, and always ending on the same day of the week as August.

November is the only month never mentioned in any of Shakespeare’s works.

While November is likely to be blustery and full of falling leaves in the Northern Hemisphere, countries in the Southern Hemisphere are just getting into spring! That’s why things look much different in Australia this time of year – it’s due to how the Earth tilts towards the Sun.

Scorpio and Sagittarius are the astrological signs for November. Birthdays from November 1st through the 21st fall under the Scorpio sign. November 22nd through November 30th birthdays fall under the sign of Sagittarius.

November’s traditional birthstone is the topaz, usually a yellow to amber colour. The ancient Greeks believed that topaz could make a wearer invisible. A symbol of honour and strength, topaz was also believed to bring longevity and wisdom.

November’s birth flower is the chrysanthemum. Generally, chrysanthemums represent cheerfulness... and isn't this one a lovely colour 😊

... and sharing a lovely November recipe

Lentil and Vegetable Minestrone Stew / Casserole

a warming dish, its nutritional details per serving

Fat 5g Carbs 19g Fibre 6g Protein 6g

see recipe here

~ Wishing you a happy November 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

About Halloween, A Bit About Britain, Low Carb Pumpkin Spice Muffins

Did you know that "Halloween is a mish-mash of myths and legends from all over, a cocktail of beliefs and rituals which have been exported to other lands, particularly the USA, and re-imported. US servicemen stationed in Europe during World War II brought their hybrid traditions with them, ideas spread further, and gradually evolved, via films and TV. Growing up in England – oh, a very long time ago – Halloween was a night for staying under the blankets; bonfires and masks were reserved for 5th November, Guy Fawkes’ Night. Nobody went trick or treating in any big way until the 1980s (but they did in Scotland, where it is still often called guising) and, for many, the more recent celebration of the failure to blow up Parliament in 1605 is still more popular than its creepier calendar competitor – though you wouldn’t think so judging by the amount of Halloween-related material on sale.

Anyway, when the kids come knocking on the door yelling, “Trick or treat?”, you could remind them that they are taking part in the latest manifestation of rituals that go back to a time out of mind. Or you could say that they are the victims of someone’s marketing plan and greet them, wearing a ghoulish mask. Of course, it’s just a bit of harmless fun…isn’t it?"

The above words are from Mike - who some readers may know! He has a blog/site called 'A Bit About Britain'. It is a personal, independent, project of his that seeks to inspire, inform and entertain. He has many and varied articles on the site and because of the time of year this one about Halloween is a good read, just a snippet of which I copied above ... but Mike gives you much more information to read, just click on the link here

and at Halloween these are always popular

Pumpkin Spice Muffins... made the low carb way

see more details here

All the best Jan

Time for some Ghoulish Goulash Stew - So good for Halloween!

Ghoulish Goulash Stew

If you are looking for a perfect Halloween recipe to tuck into after a night of trick or treating, then look no further! This ghoulishly good stew, complete with creepy eyeballs made from stuffed olives, is packed with succulent lamb and flavoured with chilli and paprika for a warming, spicy kick... Yum!

Ingredients
Serves Four
2 tbsp. olive oil
600g (1lb) diced lamb leg
1 large onion, finely chopped
2 large garlic cloves, finely chopped
1/2 - 1 red chilli, de-seeded and finely chopped (depending on taste)
1 tsp smoked paprika
1 1/2 tsp cumin seeds
1 x 400g tin chopped tomatoes
750ml (1 1/4pt) lamb or vegetable stock
2 medium beetroot, peeled
250g (8oz) butternut squash, peeled, de-seeded and chopped
1 large red pepper, de-seeded and sliced
10 Pimento stuffed olives, halved
handful parsley or chives, finely chopped
soured cream, to serve

Instructions

1. Preheat the oven to gas 6, 200°C, fan 180°C. Heat 1 1/2 tbsp. of the oil in a large shallow casserole dish, season the lamb and brown well on all sides. Remove and set aside.
2. Add the remaining oil and the onion to the pan and soften for 5 minutes. Stir through the garlic, chilli and spices, fry for a couple of minutes. Now pour over the tinned tomatoes and stock, season generously with salt, pepper and a pinch of sugar and stir well.
3. Wrap the raw beetroot in a foil parcel and cook in the oven for 1hr 30mins. Bring the stew up to boil then cover with a lid and simmer over a gentle heat for 45 minutes (adding a splash more water if it needs it). Add the squash and pepper, cover and return to the heat for 45 minutes more, after which time the lamb should be really tender and the sauce thickened.
4. Remove the beetroot from the oven, chop and stir it through the stew. Taste and season as necessary. Scatter over the halved olives (as eyeballs) and fresh parsley. Serve with soured cream and (optional) crusty bread.

Nutritional Information
Carbohydrate 19.3g Protein 32.6g Fibre 3.8g Fat 27.2g
From an original idea here

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

image from here

~ Enjoy the Autumn Season ~

All the best Jan

Easy Chicken Casserole

Yes, a lovely chicken recipe today ...
Chicken's many plus points - its versatility, as well as the ease and speed with which it can be cooked - make it one of the most popular meats around. It has a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

An easy chicken casserole recipe should perhaps be in every cook's little black book and this one will go down well with all of the family. Serve with mashed or boiled potatoes, or rice. Some readers may prefer a lower carb alternative such as mashed swede/rutabaga.

Ingredients

Serves Four

8 bone-in, skin-on chicken thighs (around 850g/1lb 14oz)
1 tbsp olive or sunflower oil
1 onion, thinly sliced
4 rashers smoked back bacon, cut into roughly 2cm/¾in slices
150g/5½oz small mushrooms, halved or quartered if larger
3 medium carrots, peeled and cut into roughly 1.5cm/⅝in slices
20g/¾oz plain flour (around 2 tbsp)
1 tsp dried thyme or 1 tbsp fresh thyme leaves
500ml/18fl oz hot chicken stock (made with 1 stock cube)
1 medium leek, trimmed and cut into roughly 1cm/½in slices
salt and freshly ground black pepper

Instructions

1. Preheat the oven 190C/170C Fan/Gas 5. Season the chicken thighs all over with a little salt and lots of black pepper.
2. Heat the oil in a large non-stick casserole pan over a medium heat and fry the chicken for 7–8 minutes, skin-side down, or until the skin is nicely browned. Turn and cook on the other side for 3 minutes more. Transfer to a plate.
3. Return the pan to the heat and add the onion, bacon and mushrooms. Fry over a medium-high heat for 4–5 minutes, or until lightly browned, stirring regularly. Add the carrots and flour and toss together well.
4. Sprinkle with the thyme, then pour in the stock, a little at a time, stirring well between each addition. Add the chicken pieces back to the pan and bring to a gentle simmer. Cover the pan with a lid.
5. Place in the oven and cook for 45 minutes. Take out of the oven and stir in the leeks.
6. Return to the oven for a further 15 minutes, or until the chicken and leeks are tender and the sauce has thickened. Serve.

Recipe Tip
You can use boneless, skinless chicken thigh fillets for this recipe if you like. Fry for 3 minutes on each side before transferring to a plate. Follow the recipe as above but cook for 35 minutes rather than 45 minutes before adding the leek.

Each serving provides 

48g protein, 13g carbohydrates (of which 7.5g sugars), 19g fat (of which 5g saturates), 5g fibre and 2.4g salt.

From an original idea here

~ enjoy your day ~

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