Vegan Frittata Ideas !

Now I enjoy Frittata's and there are many varied recipes to suit all tastes, some use eggs and some don't ... some use meat whereas others are full of vegetables. What most agree on is that whatever type of frittata you make they can be eaten at any time of day ... breakfast, lunch, even supper!

Many readers of this blog are Vegan so I thought it a good idea to share a link to a vegan frittata. This is an easy recipe you can make in 10 minutes in a pan or 18 minutes in the oven for a delightful breakfast or brunch, it makes a light and nutritious meal.

This recipe is without eggs and tofu, it uses chickpea flour to make the batter, and once cooked, it is surprisingly similar to a classic frittata with eggs.

Vegan frittata is slightly crisp on the outside and soft and moist on the inside, and the best part is that you can add your favourite vegetables.

Chickpea flour
Also known as garbanzo bean flour, is the main ingredient in this recipe. You can replace it with red lentil flour or fava bean flour, but stick to chickpea flour for best results. This vegan frittata recipe does not work with soy or regular wheat flour.

vegan frittata with courgette/zucchini and red onion

but you could also enjoy it with broccoli, kale, asparagus, mushrooms

please see more details, including recipe and instructions, on this link here 

Also Judee at Gluten Free A-Z blog has many vegan/plant based recipe suggestions

find her blog on this link here

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

Finally a reminder!
It seems many of us are still experiencing problems with blogger, especially with comments going (incorrectly) into the spam folder! So important to check your spam folder daily.

All the best Jan

Chicken Dinners : Two Ideas ... unless you'd prefer a vegetarian dish!

Chicken has 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.

The pale flesh has a close texture and a mild flavour that pairs up well with many different ingredients. Never eat raw chicken, and always thoroughly wash your hands, utensils and cutting board as soon as you've cut or handled raw chicken

Today I share two Chicken dinner recipes you may wish to try ... however, if you prefer to have a vegetarian dish you may like to see these recipe suggestions here

Chicken with grapes and tarragon

Ingredients

Serves Four

1kg chicken legs or 1kg chicken thighs and drumsticks
1 tbsp olive oil
6 echalion shallots, peeled and halved
6 garlic cloves, peeled and left whole
500g red grapes, broken into small clusters
6 tbsp white wine vinegar
20g fresh tarragon, leaves picked
green salad (optional)
crusty bread (optional)

Method

1. Preheat the oven to gas 6, 200°C, fan 180°C. Liberally season the chicken. Heat the oil in a casserole pan over a medium heat, then brown the chicken all over for 10 mins or until deep golden.
2. Push the chicken to one side of the pan, then add the shallots, garlic and the grapes. Stir in the vinegar and 2 tbsp water, then arrange everything in an even layer with the chicken, skin-side up, on the top.
3. Transfer to the oven for 40 mins or until the chicken is crisp and cooked through and the grapes are bursting and juicy. Scatter over the tarragon leaves, then serve with a green salad and some crusty bread, if you like.

Each Serving Contains

Carbohydrate 25.4g Protein 32.1g Fat 25g Fibre 3g

From idea seen here

Pesto chicken one-pot

Ingredients

Serves Four

8 bone-in chicken thighs
1 tbsp olive oil
2 lemons, 1 zested and juiced, 1 cut into wedges to serve
2 onions, cut into thin wedges
2 garlic cloves, finely sliced
3 anchovy fillets, chopped
1 tsp Dijon mustard
1 chicken stock cube, made up to 450ml
150g frozen peas
200g Tenderstem broccoli, chopped
2 tbsp green pesto
10g fresh basil or parsley, leaves picked
crusty bread, to serve (optional)

Method

1. Heat a large flameproof casserole dish over a medium heat. Toss the chicken in the oil and lemon zest; season. Browned for 6-7 mins, skin-side down, until golden and crisp. Turn and brown for a final 4 mins; you might need to do this in batches. Transfer to a plate using a slotted spoon; set aside.
2. Add the onions, garlic and anchovies to the dish and fry for 5 mins until golden. Stir in the mustard, stock and the lemon juice. Bring to the boil and return the chicken, skin-side up. Cover, reduce the heat to medium-low and cook for 20 mins. Uncover and cook for a further 25 mins or until the chicken is cooked through.
3. Add the peas and broccoli. Cover and cook for a further 8 mins, or until the veg is just tender.
4. Spoon over the pesto, then top with the basil or parsley leaves and lemon wedges. Serve with warm crusty bread, if you like.

Each Serving Contains

Carbohydrate 12.5g Protein 50.7g Fat 31g Fibre 5.5g

From idea seen here

What is Tenderstem broccoli?
Tenderstem broccoli is the (perfectly natural) love child of Chinese kale and broccoli, star-crossed lovers of the vegetable world.
What does Tenderstem broccoli taste like?
A bit like broccoli but way better - it has a sweet, nutty flavour, similar to asparagus, all wrapped up in a gorgeous crunch.
What is the nutritional value of Tenderstem broccoli?
Tenderstem broccoli has many nutritional benefits. It's high in folates, plus it's a good source of fibre and protein.
Does it have different names?
Yes, Bimi, broccolini, (and Tenderstem) are trademarked names for the hybrid of Chinese Kale and broccoli.

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 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

Snoopy shares some wise words !

 

I saw this here and thought it one to share,

and who doesn't like Snoopy!

Whatever your weather is like, and it may be snowy like Snoopy's,

why not have a bowl of Minestrone Soup - see the recipe here

~ Enjoy your weekend ~

All the best Jan 

The Sky Was Blue ...

Yesterday, (Thursday) the sky was blue, and the sun was shining,

although a little chilly!

 

As I walked along I saw some crocus,

daffodils were beginning to shoot up

but not in bloom yet ...

However, the local supermarket had some nice bunches for sale

they are such a lovely colour and brighten up a room so well.

I enjoyed a tasty cottage pie for dinner

with a lower carb cauliflower topping - see recipe here

Today (Friday) the weather forecast is not so good!

Windy and rainy ...

Think I may get my pink duster out and do some housework!!!

My keyboard does get dusty you know ...

well it is well used 😊 

Whatever your plans are for today, I wish you a good one.

All the best Jan

Pizza Frittata : Low Carb Recipe : For Breakfast, Lunch or even Supper

Sharing this Low Carb / Keto Pizza Frittata which has all the delicious flavours of pizza … yum!
Serve it for breakfast, lunch or even supper, it's sure to be a winner!

Ingredients

Serves Six (adjust as necessary)
12 medium (free range) eggs*
2 cloves garlic, minced
¼ cup Pizza Sauce
½ cup Parmesan cheese, grated
½ cup mozzarella cheese, shredded, divided
3 ounces Canadian bacon (back bacon), sliced, divided
3 ounces pepperoni, sliced, divided
2 tablespoons olive oil
3 ounces onion, diced, divided
2 ounces green bell pepper, diced, divided
2 ounces red bell pepper, diced, divided
2 ounces mushrooms, thinly sliced, divided
5 black olives, sliced

Instructions
1. Preheat oven to 400°
2. Crack eggs into a large mixing bowl and fork whisk. Mix in garlic, pizza sauce, Parmesan cheese and ¼ cup mozzarella cheese.
3. Chop up half of the bacon and pepperoni. Mix into eggs.
4. Heat a large, oven proof pan/skillet over medium heat. To the pan/skillet, add 2 Tbs. olive oil, half of the onion, green bell peppers, red bell peppers, and mushrooms. Sauté until tender. Mix into eggs.
5. Pour egg mixture into skillet and stir. When eggs start to firm up and set on the bottom and the sides, transfer skillet to the oven. Bake 10 minutes.
6. Remove pan/skillet from oven, top with remaining mozzarella cheese, bacon, pepperoni, onion, red bell peppers, green bell peppers, mushrooms, and black olives.
7. Return to oven and bake 5-10 additional minutes.
8. For lunch or supper, it's nice served with a salad ...

Notes
Makes Servings: 6 – Per Serving:
Calories: 309 | Fat 22g | Protein 24g | Net Carbs 4.5g
*I appreciate that in some countries (as I post this) eggs are in short supply and expensive ... so you may just want to keep this recipe in mind for a later date!
From an original idea here
Need help with weight/measurement conversion, see here

Vegetable Frittata

You may also be interested in this vegetable frittata recipe - see it here

~wishing you a happy day ~

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 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

DIABETES NEWS : How 'pioneering' GP has transformed lives of 150 type 2 diabetes patients without drugs

If you have been reading this blog for a while you will probably know of Dr Unwin, but I happened across this article taken from one of the UK's national newspapers and thought it one to share ...

"Britain's most successful GP says colleagues call him a "mug" for prescribing life-changing advice instead of pills to cure type 2 diabetes.

David Unwin has seen 150 patients brought back from the brink with low-carb diets to reverse the debilitating condition.

Dr Unwin and his team started offering the option 12 years ago at his surgery in Southport.

And the results are remarkable with more than half of the Type 2 patients who signed up cured of the condition and medication-free.

Of those who had only had the condition for a year or less, 77% achieved drug-free remission. Among the patients that continued to need medication, 97% managed to get their diabetes symptoms under control.

Type 2 diabetes is a serious condition with a prevalence rising rapidly, especially among children. The problem is uncontrolled blood sugar with sufferers five times more likely to develop heart disease or have a stroke.

Dr Unwin said: "I am often asked why so few doctors set up clinics to do work like this. Several times I have had it pointed out I am a mug to do all this extra work for no extra pay to fund our low carb service.

"The NHS will never be able to cope until we do something about demand by looking seriously at prevention of chronic diseases.

"I believe we have eaten our way into a pandemic of obesity, Type 2 diabetes and chronic ill health. It is urgent we do something to help people understand that we are what we eat."

Dr Unwin added: "In my practice near Liverpool we have seen an astonishing ten-fold increase in Type 2 diabetes since I started as a GP in 1986. In 40 years this cannot be genetic but an environmental problem with poor diet as the most likely culprit.

"I am convinced it has been caused by the dramatic increase in poor quality takeaway meals and run-away consumption of junk foods."

The simple approach, which has saved the NHS almost £400,000 in the cost of diabetes drugs, sees patients eat nutritious and satiating food that does not see blood sugar rocket, like green vegetables, meat, fish, eggs and dairy.

They are told to avoid industrially-made and so-called beige foods, like pasta, rice, bread, potatoes, and processed meats, crisps, snacks and alcohol.

On average patients in Dr Unwin's diabetes clinic - run for free and as an extra service - lost 10% of their body weight (equal to one and a half stones) - a weight loss maintained for three years.

There are now almost 5 million sufferers in the UK, a similar number thought to have it but undiagnosed, and 13 million at risk.

Taken together, it means roughly one third of the UK population has or is prone to the disease.

It is now being diagnosed routinely in children when 40 years ago it was almost exclusively a condition seen in the elderly and known as Sugar Diabetes.

The disease is diagnosed with a haemoglobin blood test known as a Hba1c with the threshold being two readings of 48 or more. A reading of 42 or above is considered pre-diabetes.

Starchy foods like bread or potato are broken down into sugar by digestion but in people with the disease the hormone insulin - which regulates blood sugar - fails and sufferers become resistant to its effects. Blood sugar starts to rise, damaging circulation and blood vessels, causing inflammation. Sufferers are often overweight as livers become clogged with fat.

Before launching his pioneering service Dr Unwin had never heard of a single case of remission from Type 2 diabetes without drugs.

The NHS spends £15 billion a year servicing the condition - equal to £1 million every hour. Metformin is one of the most commonly prescribed diabetes medications.

Dr Unwin's practice has saved more than £370,000 on diabetes drugs in the past six years, in addition to saving cash on weight loss drugs, blood pressure medication and statins.

He said: "Eating lots of green veg with protein and healthy fats leaves you full up in a way that lasts.

"As an NHS GP, things continue to deteriorate on the ground. Our practice has seen a ten-fold increase in the numbers of people suffering with Type 2 diabetes, a condition closely linked to overconsumption and obesity. A quick Look around any petrol station or supermarket will show the likely culprits: shelf after shelf of sugary treats, crisps, and chocolate bars. All washed down with litres of equally sugary drinks.

"We gave up waiting for someone else to tell us how to solve this problem and started offering a low carb approach. The idea is a logical one, why not eat nutritious food that doesn't put your blood sugar up? Foods like green veg, meat, fish, eggs and dairy.

"We are achieving an average weight loss of over 10% body weight (or one and a half stones) after three years.

"I am unaware of any national incentives for busy GPs either to take on this extra work or refer people. An intervention like ours may also work in other areas. Surely now is the time to invest in drug-free prevention."

Follow Dr Unwin's golden rules to help combat rising blood sugar and ward off type 2 diabetes:

1. Sugar - cut it out altogether, although it will be in the blueberries, strawberries and raspberries you are allowed to eat. Cakes and biscuits are a mixture of sugar and starch that make it almost impossible to avoid food cravings; they just make you hungrier

2. Reduce starchy carbs - these digest down into surprising amounts of sugar. Cut out 'white stuff' like bread, rice, pasta, potato, and cereals. All green vegetables and salads are fine. Eat as much of these as you can and turn the white green.

3. Fruit is tricky - some tropical fruits like bananas, oranges, grapes, mangoes or pineapple have too much sugar and can set carb cravings off. Blueberries, raspberries, strawberries, apples and pears are better.

4. Eat healthy protein - try to base meals on non-processed meat like chicken or red meat, eggs, and oily fish like salmon and mackerel.

5. Healthy fats are fine in moderation - olive oil is very useful, butter may be tastier than margarine and could be better for you, and coconut oil is great for stir fries. Four essential vitamins A, D, E and K are only found in some fats or oils. But avoid margarine, corn oil and vegetable oil.

6. Beware of 'low fat' foods - these often have sugar or sweeteners added to make them palatable. Full fat mayonnaise and pesto are definitely ok but cheese - a very calorific mixture of fat, and protein - should only be eaten in moderation.

7. Avoid snacking because it becomes habit forming - unsalted nuts like almonds or walnuts are fine to stave off hunger and the occasional treat of strong dark chocolate is also acceptable in a small quantity.

8. Alcohol is full of carbohydrates - beer is almost liquid toast hence beer bellies. The odd glass of dry white, red wine or spirits is not too bad if it doesn't make you hungry afterwards - or just plain water with a slice of lemon. Sweeteners can trick you into being even hungrier, making weight loss more difficult. Drink tea, coffee, and water or herbal teas but remember 100ml milk is one teaspoon of sugar."

Words above from article here 

Dr Unwin / Diabetes /Additional Reading

From 2016 

UK doctor saves government £45K by using low carb diet to treat type 2 diabetes, read it here

From 2019

DIABETES NEWS : How Low Carb Can Help : Plus a Favourite Recipe, the post shares news relating to Diabetes and Eating Low Carb, read it here

From 2020

DIABETES NEWS : Study shows low carb reverses diabetes and saves money, read it here

From 2024

'What to eat if you discover you’re prediabetic', read it here

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, something for everyone to read and enjoy...

But please note, 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, pharmacist or any other health care professional.

Not all recipes within 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 (more about this here) 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 Sausage Casserole' : Packed With Vegetables

"Never thought you’d hear the words ‘healthy sausage casserole’? Well, here it is. This all-in-one-dish dinner is packed with veggies for a perfect midweek meal.

Ingredients

Serves Four
2 red peppers, seeds removed, cut into chunks
2 carrots, cut into thick slices
2 red onions, cut into wedges
5 garlic cloves, finely sliced
8 lean sausages *
400g tin peeled cherry tomatoes
400g tin chickpeas, drained
200ml/7fl oz vegetable stock
1 green chilli, seeds removed, chopped
1 tsp paprika
2 tsp French mustard
100g/3½oz frozen mixed vegetables

Method
1. Preheat the oven to 220C/200C Fan/Gas 7.
2. Put the peppers, carrots, onions and garlic into a deep baking dish and roast for 20 minutes. Add the sausages and roast for a further 10 minutes.
3. Turn the oven down to 200C/180C Fan/Gas 6. Pour the tomatoes and chickpeas into the baking dish, then stir in the stock, chilli and paprika. Bake for another 35 minutes.
4. Stir in the mustard and the frozen mixed veg and return to the oven for 5 minutes. Leave to rest for 10 minutes before serving.

Each serving provides

34g protein, 33.5g carbohydrates (of which 18g sugars), 7g fat (of which 2g saturates), 9.5g fibre and 1.8g salt."

From an idea seen here

* vegetarian sausages could be used if preferred

~ wishing you a happy day ~

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

I had a lovely day yesterday, a family gathering celebrating a birthday (not mine), and it was wonderful to spend time together. We were all in good voice singing 'Happy Birthday' to the happy recipient and the birthday cake treats were enjoyed by all 😋  We even pulled a few Christmas Crackers that had been left over and enjoyed their jokes, rhymes and riddles ... and yes, the Christmas Party Hats, enclosed in the crackers were worn! It was a fun afternoon.

Whilst talking, exchanging news etc. I found out that today, the 3rd of February, is National Carrot Cake Day ... "Now who doesn’t love a nice warm and spicy slice of carrot cake with creamy frosting that’s just starting to melt? Oh yes, this is definitely a certain kind of sweet heaven! When most people find out that National Carrot Cake Day is an actual thing, they are highly likely to perform a little happy dance out of sheer delight. 24 hours–one whole entire day–to do nothing but give this often-overshadowed dessert its due. What a delightful opportunity!

So, now it’s time to join in! Some people might even be dancing in their seats just waiting to learn more about this culinary celebration. Not to worry because the following offers everything anyone might need to know about the history and celebration of Carrot Cake Day.

Get ready to enjoy National Carrot Cake Day!

History of National Carrot Cake Day

Carrot cake is a lovely and unique creation that seems to have evolved out of a favourite from the Medieval times that was called carrot pudding. At the time it seems that carrot pudding was made from a hollowed out carrot, similar to the way that stuffed peppers might be made today, then filled with breadcrumbs, cream and other ingredients.

Through times in history when access to sugar was non-existent, expensive, or very hard to come by, people have used sweet vegetables to make their desserts sweet. In fact, this practice has been as recent in history as during World War II.

During this difficult time around the globe, and especially in Europe, the government of Britain needed to ration food and luxury items to their population. That provided the perfect opportunity for this delicious cake made from grated carrots to experience a surge in popularity. During the war, the Ministry of Food in Britain encouraged people to try many different recipes that used carrots as a sweetener. They suggested carrot cakes, carrot puddings, and even carrot filled pies!

It is also something to note that some people believe carrot sweetened confections may be healthier for people, since they may contain some extra vitamins. However, some recipes you see contain enough sugar that it probably still should not be considered a daily serving of vegetables! (there are however lower carb recipe versions of course 😊 )

Going beyond Europe, the United States of America has some history with carrot cakes as well. There are documents that record President George Washington would enjoy this tasty treat in Lower Manhattan in New York City when he would go to a tavern called Fraunces Tavern. This probably happened even before he became the president.

In fact, there was a cookbook that was put together to record and honour early American recipes, lending credence to this myth. The Thirteen Colonies Cookbook was created by Mary Donovan, Amy Hatrack, and Frances Schull. In this book, they even offer the exact recipe for President Washington’s favourite!"

Words above and more to read here

Well as it is Carrot Cake Day, you may wish to make this lower carb version

at just 1.7g carbs per serving most diabetics find it does not raise blood sugar readings to a high level 

you can see the recipe details/instructions here

~ have a lovely day ~

Dear reader, this blog is presented in a magazine style, and 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

Consider These Four Steps To Cut Down Sugar In Your Diet

 

It seems that we are hearing more and more how sugar is having a detrimental affect on our health. The article I've linked to below talks about the average American adult, but I really think you could add the UK, Australia, France .. in fact almost any country ... plus include children too! Many of us are still eating too much sugar!

If you are trying to cut down on your sugar intake you may find the tips in the article helpful.

"The average American adult consumes the equivalent of about 32 teaspoons of sugar per day. Sugar is really the number one food additive: it is added to drinks, often in the form of high-fructose corn syrup, to bread, sauces, dressings, and to all kinds of processed foods including many low-fat products.

Cutting down sugar in your diet may be one of the best actions you can take to improve your health and your weight. And you don't need to have tremendous amounts of willpower or to go cold turkey (unless you want to do this, of course).

Here are four steps to help you cut down sugar in your diet. You'll want to follow the steps in order, except for step four which can be taken whenever you want.

1. Give yourself 30 days (or more)
There is mounting evidence that sugar can be addictive. But if you have strong cravings and you feel you're addicted to sugar, don't get discouraged.

Many people will try to convince you that breaking an addiction is very hard because of hormones and neurotransmitters in your brain, but this attitude can actually be quite disempowering. In fact, breaking an addiction is perfectly doable with the right approach. I have personally helped quite a few women do it with great success.

Your best bet is to use a gentle, step-by-step process that gives your body and your taste buds time to adapt. The mistake many people make when they decide to get off sugar is they want to be perfect from day one, so they go cold turkey and cut out sugar completely from the beginning.

While this may work for people with a very strong addiction, in my real-world practice with women who have a rather mild sugar addiction, I've seen that a compassionate, gentle approach works far better.

Start by believing that you can do it and make a commitment to give it all you've got over a period of time that feels realistic to you.

2. Identify your #1 source of sugar and start there
Think about everything you eat and drink and identify your main source of sugar. Usual suspects are sodas or other sweetened beverages, sugar you add yourself, and processed baked foods.

It may be you're drinking a lot of commercial fruit juices, carbonated sodas, or hot sweetened beverages. Or it may be you're adding four teaspoons of sugar to your tea or coffee and you eat sugary snacks, sweetened yogurt or dessert at every meal. Or it may be you're eating processed bread, cakes and cookies several times a day.

Once you know what to cut down, make a plan. If you've been adding three teaspoons of sugar to your tea or coffee, gradually reduce to two within a week, then one within the next two weeks.

If you are currently drinking at least two large bottles of soda a week, start by cutting down to one and a half bottle, then one bottle the next week, then half a bottle, and see if you are comfortable with cutting out soda entirely.

The key is to be excited about cutting down your consumption and not experiencing it as frustration and deprivation or making a point of reaching an imaginary level of perfection.

Once you've cut down your main source of sugar, you may already enjoy some improvement in your weight and your energy levels.

3. Eat more real food
Sure, the list of processed foods is a never-ending one. And sugar often hides in cakes, cookies, candy bars, ice cream, popcorn, pretzels, granola or fruit bars, energy bars, dressings, sauces, and condiments.

"Low-fat" or "no-fat" foods are often marketed as healthy but most of the time they have also been processed and fat has been replaced by hidden sugars or artificial sweeteners.

If you eat a lot of junk food and processed foods, start by replacing them with real food, one step at a time. If you cook and prepare your food yourself, you'll dramatically cut your sugar intake over time. Do this over thirty days or more, following the same gentle approach as mentioned earlier.

Once you've cut down processed foods, you may realize that your sugar cravings are gone and that you've even managed to kiss your sugar addiction goodbye.

4. Sleep your cravings away
Whenever someone tells me she needs to eat six times a day and she has strong sugar cravings, the first question I ask her is how many hours she sleeps at night. Many times, the answer is less than five or six hours.

So what would sleep have to do with cutting down sugar? Well, it will help by reducing your cravings for sugar as well as processed foods that contain sugar.

Different studies have found that sleep deprivation of two hours or more of the recommended seven to nine hours of sleep leads to overeating and junk food cravings.

Sleep deprivation also leads to sweet foods being more appealing to adolescents, with a consumption of sweet/dessert servings up to 52% higher, and to an increased intake of food in men as well as cravings for calorie-dense foods in adults.

This is why a proper amount of sleep can be a great way to curb cravings, which will also help you cut down sugar in your diet over time."

Article taken from here

For me the key point is number three 'eat more real food' what do you think?

Please note
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

It's the 1st of February 2025

~ Happy February 2025~

May the month ahead be a good one for you

In previous years regular readers will know I usually start each month with facts about the coming month ahead. This year however, a break with tradition, which I hope you will enjoy. The first of each month will feature a lower carb recipe starting with the first letter of that particular month ... so here we go as it's now February and the second month of the year!

F is for ? can you guess ?

Yes, I am talking about fennel !

Fennel is from the same family as the herb and seed of the same name, it's also known as Florence fennel, finocchio, or sweet fennel, and is very popular in Italian cookery. When eaten raw, the texture is crisp and the flavour is quite assertive and aniseedy. Cooked, it's softer and more mellow. Fennel has a white bulb with edible, feathery green fronds and a distinctive aniseed taste. If you find the flavour of raw fennel a little intense, try cooking it – heat mellows the taste and it becomes soft and caramelised.

A recipe you may enjoy that uses fennel is

Cod Parcels Steamed - with fennel and herbs

Serve up this pretty parcel of flaky cod, (you could use another white fish), sweet fennel and fresh herbs. Whoever opens it is in for a delicious experience. Yum!

Ingredients
Serves Four
1 tbsp olive oil
2 echalion shallots, finely sliced
1 large fennel bulb, trimmed and finely sliced
1 garlic clove, finely chopped
125ml (4fl oz) white wine
4 x 125g (4oz) pieces cod loin, if you don't have cod, try using another white fish
1 lemon, half cut into 4 slices (keep the other half for squeezing over the peas)
4 stalks lemon thyme
350g (12oz) frozen peas
large handful fresh mint leaves, chopped
Optional - new potatoes, to serve

Nutrition
Per Serving: Carbohydrate 10.3g Protein 25.4g Fibre 5.8g Fat 4.5g

Instructions
1. Preheat the oven to gas 6, 200ºC, fan 180ºC. Tear off 4 x 40cm (16in) long pieces of non-stick baking paper for your parcels.
2. Heat the oil in a large non-stick frying pan over a medium to high heat and cook the shallots, fennel and garlic for 10 minutes, or until softened and golden. Add the wine to the pan and bubble for a minute. Remove from the heat and divide the shallot mixture between the parcels, top each with a piece of fish, scatter over a little salt and pepper then top with a slice of lemon and a sprig of lemon thyme. Spoon over the wine sauce. Scrunch up the edges of the baking paper to seal into a parcel. Put the parcels on a baking sheet and bake in the oven for 15 minutes, until the fish is cooked through.
3. Meanwhile, bring a pan of water to the boil and add the frozen peas. Cook for a couple of minutes, then drain. Put in a bowl, add the mint and a squeeze of lemon, then crush lightly and season.
4. Place the parcels on 4 plates to be opened at the table, and serve with the minted peas.
Optional - may also be served with new potatoes.
From idea seen here

Fennel can also be used in a gratin see here

Oh, and if you missed January's post you can see it here

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

 

image from google

I'm sure it was only Monday yesterday and now Friday is here, and also it's the last day of January! I hope you've had a good week, and are now looking forward to the weekend.

However, you've found the week, do please take time to join me in a cuppa and a slice of delicious cinnamon tea cake, this is a low carb recipe, see link below.

This Cinnamon Tea Cake, is low carb / keto, light, fluffy and sweet on top!

Ingredients

(makes 8 serves. 1 serving is 1 slice of cake)

3.5 ounces of Unsalted Butter, softened

¼ cup of Swerve (sweetener)

2 Eggs

1 teaspoon of Vanilla Essence

1 ¼ cup of Almond Flour

1 teaspoon of Baking Powder

¼ cup of Unsweetened Almond Milk

2 tablespoon of Unsalted Butter, melted for topping

1 tablespoon of Swerve, for topping

1 teaspoon of Ground Cinnamon, for topping

Instructions

more details 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 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

Have Fun - It's Draw A Dinosaur Day !

It's Draw A Dinosaur Day !

In the U.S. January 30th is National Draw a Dinosaur Day. A day to celebrate the mysticism and magic that surrounds these magnificent animals that once roamed the world eons ago. On this day, kids and adults paint and sketch all types of dinosaurs — cute, scary, jovial, wicked, etc., and have fun while doing so.

HISTORY OF NATIONAL DRAW A DINOSAUR DAY

On a seemingly unassuming day in 2007, a student named Todd Page was attending an anthropology class. To relieve the boredom, he put pen to paper and, out of nowhere, drew a dinosaur. He found it fun and stimulating. He motivated his classmates to sketch dinosaurs too, and they all found it to be fun. He decided to create a day when folks could just let their imaginations run riot by drawing the most mystical creatures that have inhabited our planet.

Todd Page registered the day — January 30 — as National Draw a Dinosaur Day and popularized it through social media. Since then, folks across the United States and Canada draw a dinosaur on the day and share their creations over social media.

It’s no secret that kids love dinosaurs. Ask any kid to do anything connected to dinosaurs, and they are over the moon! Drawing is a constructive way of engaging children. The celebrations on the day are simple — just draw a picture of a dinosaur and post it on various social media platforms. The picture is not essential, but having fun while doing it is! The idea is to motivate people, especially children, to let their imagination flow freely on paper or canvas.

Over the years, kids and adults have sketched their perceptions and visualizations of dinosaurs and shared them online.

So, on January 30, take out your pencils, wax crayons, colour pens, paintbrushes, or even your stylus to draw your very own version of the most mystical creature to have ever walked the Earth.
Above words and more can be seen here

I'm not too good at drawing so my contribution to Dinosaur Day

are these two photographs sharing happy memories from 2019

I didn't get a hole in one but it was a fun day

and I'm sure the dinosaur watching liked my pink trainers 😊

Wishing you a happy day.

Will you be drawing a dinosaur?

All the best Jan

DIABETES NEWS : Metformin and Pregnancy

"There has been a 39% rise in cases of diabetes among the under-40s, with thousands more undiagnosed, according to a report by Diabetes UK.

The report's authors said cases of type 2 diabetes among all under-40s have risen by more than 47,000 since 2016/17, an increase of 39%, compared with a rise of 25% for those over 40.

Type 2 diabetes is when the body does not produce enough insulin, or the body's cells do not react to insulin properly, and lifestyle factors often contribute to its development, according to the NHS.

Diabetes UK's report suggested poor diets and obesity were largely to blame for the increase in cases, arguing that "drastic changes" over the last 25 years to the food people eat and the environments they live in are taking their toll.

"We are bombarded by adverts for cheaper, unhealthy food," it said.

"The foods on our shelves are increasingly high in fat, salt and sugar, and rising costs are pushing a healthy diet out of reach for millions.

"These conditions, combined with genetic factors and stark inequalities, are driving rising levels of obesity, which increases the risk of developing type 2 diabetes." You can read more about this here

Of course there are many under 40's (with diabetes) who maybe considering starting a family and could be wondering how Metformin, a commonly prescribed drug for Diabetes, may affect those who want to father a baby, and women who would like to be pregnant (or already are).

With regard to this I share below a post seen on Diabetes Diet Blog here

Adapted from BMJ Oct 2024

"Men who want to father a baby can safely take Metformin

Paternal use of Metformin during the period of sperm development is not associated with congenital malformation in the offspring. Thus men who have type two diabetes mellitus, and who are prescribed the drug, can continue using it.

These results were found from a large study conducted in both Norway and Taiwan.

Metformin is used in metabolic syndrome and type two diabetes. In the UK 24 million prescriptions were issued for it. It is also used in diabetic pregnant women. Although it crosses the placenta, it does not cause foetal harm. These studies in both the mothers and fathers should give reassurance to both patients and clinicians, particularly as type two diabetes is occurring at earlier ages in the adult population than previously."

Read the full paper from the BMJ here

image from post here

Related Posts

Why is there a sharp rise in diabetes in under-40s? - read it here

'Not All Kids With Type 2 Diabetes have Obesity: What Parents Need to Know' - read it here
Introduction to low-carb for beginners - read it here

How Low Carb Can Help, plus a favourite recipe - read it here

Please note that 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, you should contact your local health care provider.

All the best Jan

Three Ways To Eat Some Green Vegetables !

We all know that eating vegetables is good, they are packed with vitamins, minerals and fibre. They come in many colours, but today, here are three suggestions you may wish to try if you'd like to eat more green vegetables.

Green Pepper Tortilla

makes a tasty lunch - more details here

Cauliflower, Leek and Cheese Gratin

the leek is green : more details here

Winter Green Beef Casserole

with green pepper, leek, courgette/zucchini

more details here

Will you be trying one of these suggestions?

If you do I wish you Bon Appetit 😋

Dear reader, this blog offers a wide variety of recipe/food ideas, not all may be suitable for you. If you may have any food likes / dislikes, 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

'Chinese proverb … He who plants a garden, plants happiness.'

summer garden

This post was inspired by the Chinese Proverb, 'he who plants a garden, plants happiness' which I saw on blogging friend 'Flighty's post here 

So many find that gardening can be a source of relaxation, comfort and enjoyment, it can also be hugely beneficial to mental health. Time and time again many of us find that connecting with plants and the environment can help with a natural route to wellbeing.

I think spending time in a garden, whether it be digging, planting, tidying or just walking does bring happiness. Even if the weather is not favourable, as many of us are currently experiencing, spending time sitting in your armchair looking at flowers, plants, and trees either in a book, magazine or the internet can bring enjoyment  ... would you agree?

Of course, for me, after gardening a cuppa is always welcome... and perhaps as a treat a slice of low carb ginger cake, you can see the recipe here 

All the best Jan

Burns Night : Are You Ready With Your Haggis, Bagpipes and Tartan?

Get your haggis, bagpipes and tartan ready - 25 January is Burns Night!

The Scottish important national cultural day celebrates the life and work of Robert Burns, a famous poet who is known all over the world.

Burns Night is often celebrated with a Burns supper which usually includes haggis, neeps and tatties.

Haggis is like a big crumbly sausage, neeps are better known as swedes/rutabaga, and you might have guessed that tatties are potatoes!

During this supper, Burns' poetry is recited too.

Who was Robert Burns?

Affectionately known as Rabbie, Robert Burns was born on 25 January, 1759, in a village in Ayrshire in Scotland.

He was born on a farm, and as he grew up he discovered a love of reading and writing.

He published his first collection of poems in the summer of 1786, and from there published many more famous rhymes, including 'To a Mouse', 'Address to a Haggis' and 'Selkirk Grace'.

He died in 1796, aged just 37 years old.

However, he left behind a huge legacy, and is considered to be Scotland's national poet, or to use the fancy term, bard.

What happens at a Burns supper?

This is a traditional Burns supper dish of haggis, neeps and tatties

A Burns supper consists of lots of different parts, and there are bits that most people include, although everyone will have their own variations.

The 'Selkirk Grace' usually opens the meal, after the host has welcomed everyone and said a few words.

The main event, the haggis, will arrive to a flurry of bagpipes, after which 'Address to a Haggis' is usually recited before it's eaten.

Other bits of Burns' poetry may get recited as the night goes on, and the Auld Lang Syne can be sung at the end.

Words and image from article here

You can also have a vegetarian/vegan haggis - more details here

With Storm Éowyn badly affecting many parts of the UK particularly Scotland and Northern Ireland, Burns Night may not see as many celebrations this year.

---- xxx ----

Dear reader, this blog offers a wide variety of articles, recipes/food ideas, not all may be suitable for you. If you may have any food likes / dislikes, 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

Three Gut-Friendly Habits You May Wish To Consider This Year

Sharing words from an article by Laurentine ten Bosch

'The state of your gut health can and will influence the health of your entire body. It does this by influencing digestion as well as playing an essential role in the gut-brain axis. Through these two avenues, your gut health can impair almost every element of your body. With that in mind, here are the top 3 gut-friendly habits to focus on/consider this year:

1. Focus On Gut-Friendly Nutrition
Good nutrition is essential for a healthy life, and it couldn’t be more true when it comes to supporting gut health. Your digestive system is the first port of call for any foods you eat; it’s where nutrients are absorbed and wastes are discarded, so where possible, you always want to be able to fill your diet with gut-friendly foods.

Foods you should definitely look to include are:

• Probiotics; kimchi, kombucha, miso, and organic tempeh.
• Prebiotics; apples, sauerkraut, asparagus, garlic, onion, leafy greens, and artichokes.
• Antioxidants; berries, salmon, spinach, red bell peppers, dark chocolate, and turmeric.

2. Get Daily Exercise
You probably know that 20 minutes of daily exercise is needed for your fitness, but were you aware that you need it for gut health too? The truth is, your digestive system is made to move. Moving your body and exerting your energy stores helps to replenish the cycle, rather than letting everything get stale inside you. It’s always best to think of it as a free-flowing river; you want your body to be in the current, not in a murky pool to the side (as comfortable as that might be). And here’s where you get to have fun! Make your daily exercise something you enjoy! A walk with your dog (if you have one), a swim, perhaps a dance class with friends or even dancing in front of your bedroom mirror - just remember that any movement you can do is good!

3. Reduce Overall Stress Levels
Stress, now that’s a big one. In our modern world, people are collectively more stressed than ever before, and it’s a different kind of stress. It’s chronic, so much so that the World Health Organization has previously called it the epidemic of the 21st Century (this was a couple of years ago, of course). Stress doesn’t just impact your mind - it influences your entire body - especially your gut health. The two are so interconnected, limiting stress may support healthy digestion, promote regularity, and ease bloat.

These three steps may seem small and simple, but stick to them this year and watch the changes unfold in your life...'
Words above from article here

Related Posts

Fermenting, and it's health benefits - read it here

Please note
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.

If you may have any food allergies, or underlying health issues these must always be taken into account, and 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