'Fasolakia Yiahni' or Greek Greens Stew : Slow Cooked and Delicious

Today ... I am taking you to Greece, because I am talking about 'Fasolakia Yiahni' which translates to green bean stew! It is traditionally made with just a handful of fresh produce, usually straight from the garden, and thrown together in a pan and cooked in a generous amount of olive oil and then simmered to perfection.

Yes, this nutritious meal inspired by a Greek style of cooking called ‘yiahni’ – slow-cooked seasonal vegetables in oil and tomatoes means you forget about crunchy vegetables because this recipe results in them being tender, sweet and delicious!

Ingredients

Serves Four

4–5 tbsp extra virgin olive oil, plus extra for serving
3 onions, sliced
3 carrots, peeled and sliced into 1cm/½in rounds
4 garlic cloves, finely chopped
1 tbsp tomato purée
400g tin chopped tomatoes (or 400g/14oz fresh, ripe tomatoes, roughly chopped)
500ml/18fl oz vegetable stock
600g/1lb 5oz green beans or runner beans (or a mixture of both), trimmed and cut into halves or thirds
salt and freshly ground black pepper
15g/½oz mixed fresh soft herbs (for example dill and flatleaf parsley), finely chopped, to serve
fresh bread, to serve (perhaps choose a lower carb bread - see here)
capers, to serve (optional)

Method
1. Pour the olive oil into a large saucepan – there should be enough to fill it by 1cm/½in. Place on a medium heat and fry the onions and carrots for 10 minutes to soften slightly, reducing the heat a little as they cook.
2. Stir in the chopped garlic, then after a minute add the tomato purée. Add the tomatoes and the vegetable stock and bring to the boil. Reduce the heat and simmer for 10 minutes.
3. Stir the beans into the tomato sauce. Cover the pan and continue to cook for a further 30 minutes, or until the veg is soft.
4. You don’t want it to be watery, so remove the lid, turn the heat up and boil vigorously for a final 5–10 minutes to thicken the stew. Season to taste with salt and freshly ground black pepper.
5. Serve drizzled with extra virgin olive oil and scattered with the chopped herbs, with fresh bread and capers on the side
From idea seen here

Tips
i) The wonderful thing about this dish is that it is equally good using fresh or frozen green beans, and fresh or canned tomatoes. As long as you are starting with quality ingredients, you will have a delicious dish.
ii) In some recipes a little sliced potato or swede (rutabaga) is sometimes added.

Enjoy / Bon Appetit / Kali orexi! / Good appetite!

This blog contains a variety of articles and recipe ideas, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Italian children have become some of the most overweight in Europe - what can be done to help them?

Italy has long been regarded as the spiritual home of the Mediterranean diet

Italy was once a model of healthy eating - now it has a child obesity problem - 

Daily life is not easy for Salvatore. At 17, he weighs 170kg (26st 10lb) and struggles to walk.

He can't tie his own shoelaces and his Vespa scooter strains to bear his weight - in one week, its wheels broke seven times.

"He eats constantly," says his mother Anna.

Salvatore is among a growing number of Italian children and teenagers living with obesity. The problem is particularly acute in the south: in parts of the Campania region, more than 40% of eight and nine-year-olds are overweight. The town of Ponticelli, on the outskirts of Naples, has earned the unenviable reputation as one of the world's child obesity capitals.

It is a striking development in a country long regarded as the spiritual home of the Mediterranean diet. Yet today, Italian children are among the most overweight in Europe, according to the World Health Organization (WHO).

Salvatore is waiting for life-changing surgery at the Betania Hospital in Ponticelli, where Dr Sonja Chiappetta has spent 15 years treating patients with severe obesity.

Until recently, she says, most of her patients were in their fifties. "Now I see those same patients when they're teenagers, as young as 16. They are getting younger, and it's frightening."

The surgery she carries out removes up to 90% of the stomach - meaning people are unable to eat large quantities of food. Demand has risen sharply in this part of Italy.

But Salvatore has been told he cannot get the operation. His weight is so excessive it makes the surgery too dangerous.

Instead, Dr Chiappetta has prescribed him a GLP-1 weight-loss injection to reduce his appetite and help him lose enough weight for the operation.

For decades, Italy was held up as a model of healthy eating.

The Mediterranean diet - rich in vegetables, legumes, olive oil, whole grains and fish - became famous after US physiologist Ancel Keys and his wife, biochemist Margaret Keys, studied communities in southern Italy in the 1950s and linked their habits to remarkably low rates of heart disease.

Their research transformed a regional way of eating into one of the world's best-known diets; a blueprint for healthy living.

But the Italy that inspired those studies no longer exists.

"The traditional Mediterranean diet has been lost," says Doctor Valter Longo, director of the Longevity Institute at the University of Southern California. "Only 10% of Italians really follow it."

Dr Longo sums up the modern Italian diet with what he calls the "five Ps": pizza, pasta, potatoes, protein and pane - the Italian word for bread.

The transformation is visible everywhere: from supermarket shelves stocked with ultra-processed foods to pizzerias selling slices piled high with chips, sausages and fried snacks.

Doctor Roberto Berni Canani, a paediatrician and obesity specialist at the Federico II University in Naples, sees the consequences every day.

"I've treated children who are just two or three years old and already weigh 25kg," he says.

He says most parents don't recognise their children are overweight. "They come to see me because of other problems - a cough, stomach pain, diarrhoea. They don't realise their child's weight is what's causing it."

Ten-year-old Francesca has a persistent cough and struggles to swallow. Doctors suspect an inflammatory condition of the oesophagus.

She weighs 60kg (9st 6lb) - but that's not why her parents have sought medical help.

Francesca says she eats bread with Nutella for breakfast, a chocolate-filled sponge cake as a snack, pasta with lentils for lunch and usually chicken for dinner.

"But she doesn't eat vegetables," her mother, Carmen, interjects. "I put them in front of her, but she won't touch them."

Francesca's parents insist she is active. She does artistic gymnastics and Latin dance, and doesn't get tired. They have never considered her weight as a problem.

Dr Berni Canani reaches a different conclusion.

The problem, he explains, is the overall pattern rather than any single meal. Small, calorie-dense foods consumed throughout the day, sugary drinks, too few fruit and vegetables and little understanding of how these habits accumulate over time.

"This is a very good mother," he says. "A very good father. They simply don't recognise the importance of diet quality and body weight."

By the time many families arrive at his clinic, unhealthy habits have already become deeply ingrained. They begin at home and are reinforced at school.

And in Italy, encouraging children to be more active can be surprisingly difficult.

Many schools are housed in beautiful old palazzi - they were never designed with modern physical education in mind.

The Ugo Foscolo primary school is no exception. Its gym has barely enough space for a class of children to move around.

"I have one pupil I'm particularly concerned about," says Francesca Pecce, who teaches at the school. "He's 10 years old and weighs around 60 kilograms."

She has tried raising the issue with his mother.

"But she is not worried," Pecce says. "In Neapolitan culture, if a child is a little chubby with rosy cheeks, people often think they're healthy."

Schools, she believes, can help change that, especially if children "take home" lessons about healthy eating.

"Sometimes it's easier to educate the parents through their children than the other way round."

At a secondary school in Naples, students file into a classroom for a nutrition workshop run by the Valter Longo Foundation.

The programme is part of a regional initiative to tackle childhood obesity. Over the coming months, more than 17,000 students across 25 schools will take part. Families will receive support to help change eating habits at home.

But not all of the students are convinced.

Eighteen-year-old Ciro doubts that information alone will change behaviour.

"My classmates already know what's healthy," he says. "They just don't care."

Carmen, 19, is more optimistic.

"I thought it was actually really helpful because teenagers today are really big into junk food, and don't exercise as much."

She says the problem is that temptation is everywhere. Even foods traditionally associated with Italy have changed.

Ultra-processed snacks fill the shelves of a food stall in Naples

"When we go out for pizza, people don't just order a Margherita. They put chips, sausages and fried food on top."

Add to that the centuries-old cliches of Italian mothers and grandmothers showing their love through food, and it's a perfect storm.

Obesity is an "escalating global epidemic", says the WHO. More than one billion people worldwide are now obese, and childhood obesity has quadrupled since 1990.

In 2025, Italy became the first country to pass a national law recognising obesity as a chronic, progressive and relapsing disease.

Rather than treating obesity simply as the result of poor choices, the country's new law recognises it as a chronic disease influenced by biology, environment and social circumstances.

The Campania region has become a testing ground for putting that philosophy into practice, implementing a series of ambitious interventions - including a controversial trial of a "fast-mimicking diet".

Researchers are recruiting 300 overweight adolescents who will spend five days every three months on a controlled diet of 1,100 calories on day one and 770 calories on following four days - so restrictive it resembles a fast.

The goal is to trigger a "metabolic reset".

"Fasting, or controlled deprivation of food, is linked to a longer and healthier lifespan," says Dr Longo, who has spent three decades studying the effects of fasting.

But not all obesity specialists are persuaded that fasting is the right approach for children.

Paediatrician Berni Canani believes the evidence for fasting-mimicking diets in children is still too limited to be recommended in Italy's clinical guidelines.

He also worries restrictive diets could carry psychological risks for adolescents, whose relationship with food is still developing.

"I fear that imposing food restrictions on teenagers could increase the risk of eating disorders, anorexia and body dysmorphia," he says.

Meanwhile, Salvatore hopes to have surgery in the summer, so that, for the first time in years, he can wear a swimming costume without feeling self-conscious.

But he is not alone. Across Italy, a generation of children is growing up increasingly removed from the Mediterranean diet that once made the country famous.

This article and images above seen on BBC News here

Related Posts

The Rise Of Childhood Obesity (written in 2020) read it here

Child obesity in pandemic could have lifelong effects, study says (written in 2024) read it here

Childhood obesity can have many causes and affects countries worldwide. It was only a few years ago that tens of thousands of children became overweight or obese during the pandemic and now could face "lifelong health consequences". Childhood obesity is one of the most serious public health challenges of the 21st century.

Thank you for taking time to read this post, do please share your thoughts in the comments section below.

All the best Jan

I think even the ducks are wishing for . . .

. . . rain!

 

In many areas of the UK, and further afield, rain would be most welcome.

Many countries are facing wild-fires.

I hope where you live you are keeping safe and well.

All the best Jan

Beetroot/Beet ... a vegetable in season July

Beetroot or Beet as it's sometimes called ...

Sweet and earthy in flavour and a beautiful, vibrant purple in colour, beetroot is extremely versatile. Wash your hands as soon as you've finished preparing beetroot, as the purple juice can stain your fingers. Add beetroot to a range of dishes ... here are four suggestions you may like to try!

Cajun chicken with oodles of spice, tahini dressed beetroot,

oven crisp carrot fries and hardly any carbs

see details here

Poached eggs with avocado, beetroot and spinach

see details here

Beetroot and orange soup with mustard seeds

see details here

Baked beets with carrots and leeks

see details here

Beetroot

full of essential vitamins and minerals,

read about its health benefits 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, 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

Broccoli And Cauliflower Taste Better When Cooked Using Mary Berry's Recipe

Broccoli And Cauliflower Taste Better When Cooked Using Mary Berry's Recipe!

Boiling broccoli and cauliflower is one of the quickest ways to strip them of their natural appeal. Prolonged cooking in water softens the florets to the point of becoming mushy, and much of their natural sweetness disappears in the process.

Boiling drains away both flavour and nutrients, leaving the vegetables bland or even slightly bitter. Many of the vitamins also leach into the cooking water, reducing their nutritional value.

This is why the vegetables often earn an unfair reputation for being dull when, in reality, the problem lies with the method rather than the ingredients.

Stir-frying broccoli and cauliflower at a high temperature encourages their natural sugars to caramelise. This process brings out a deeper, nutty or savoury flavour that boiling simply cannot achieve.

As the vegetables take on a little colour, their edges become golden and slightly crisp, adding both flavour and texture.

This method not only makes the vegetables tastier but also preserves more nutrients, since the cooking time is short and the vegetables aren’t submerged in water. The result is a dish that tastes fresher, richer and more complex.

Another advantage of Mary Berry’s method is how easily it can be adapted. Ingredients such as garlic, shallots or a favourite seasoning can be added to personalise the dish.

This adaptability means the recipe can shift from subtly savoury to sweet or mildly spicy, depending on what you choose to include.

A drizzle of honey, a sprinkle of chilli flakes or a touch of black pepper can take the vegetables in different flavour directions.

Rather than being something you “force down,” the dish becomes one you genuinely look forward to eating.

Mary Berry’s approach shows how simple changes can elevate everyday ingredients. By swapping boiling for a fast stir-fry and using just a few pantry staples, she turns two often-overlooked vegetables into something far more appealing.

Her technique respects the natural qualities of broccoli and cauliflower, allowing them to stay crisp, colourful and full of flavour.

It also reflects her broader cooking philosophy: straightforward methods, good ingredients and results that feel both practical and satisfying.

This recipe demonstrates how even the humblest vegetables can shine with the right technique. 

Recipe and Ingredients

Firstly, chop the cauliflower and broccoli into the smallest florets you can manage, discarding any leaves or stems. Dice the shallots and crush the garlic cloves before you begin cooking.

Next, warm two tablespoons of oil in a large pan and wait until it becomes very hot. Then, add the shallots and sauté for two to three minutes on high heat.

Add the broccoli, cauliflower and garlic, then stir-fry for two to three minutes until they start to turn golden. It's most effective to use two wooden spoons or a spatula in each hand to toss the vegetables ensuring everything cooks evenly.

Cover the pan with a lid, reduce the heat and let it cook for another three minutes. Then, remove the lid and fry the vegetables for a few more minutes until they become crispy.

Drizzle honey over the vegetables, season with salt, pepper and chilli flakes, and your delectably tasty broccoli and cauliflower are ready to be served.

Words and image seen here and here

Please be aware that this blog contains a variety of articles and recipe ideas, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Halloumi : Five Recipe Suggestions

Many thanks to all who visited the blog yesterday and read my 'Introduction To Halloumi' post which can be seen here a special thanks to all who left a comment, it is always lovely to receive, read and share them. As promised in that post I now share five recipe suggestions you may like to try.

Grilled Halloumi and Roasted Pepper Salad

Sure to brighten up any grey day, or put more sunshine into a sunny day

This colourful plate of Grilled Halloumi with a roasted pepper salad is sure to delight

Have a look at the recipe

Ingredients

Serves Four

1 red pepper, halved and de-seeded

1 orange pepper, halved and de-seeded

1 yellow pepper, halved and de-seeded

1 tbsp. extra virgin olive oil

2 tsp balsamic vinegar

2 tsp paprika

250g pack of halloumi, drained and cut into 8-10 slices

juice of ½ lemon

70g wild rocket (Arugula)

2 tbsp. pine nuts, toasted

Instructions

can be seen here

Halloumi, courgette (zucchini), green bean and tomato salad

With its mild salty flavour halloumi lends itself beautifully to cooking due to its firm texture which is retained even when cooked and exposed to high temperatures. Sometimes I just cook a couple of slices and enjoy them as a snack! However Halloumi does lend itself so well to recipes such as this one

Ingredients

Serves Four

3 courgettes, (zucchini) sliced into ribbons

4tbsp extra-virgin olive oil

500g Halloumi cheese

1/4tsp chilli flakes

90g mixed leaf salad

250g (8oz) green beans, blanched

250g (8oz) cherry or baby plum tomatoes, halved

15g basil, finely chopped

1 small garlic clove, finely chopped

1 1/2tbsp red wine vinegar

Instructions

can be seen here

Cauliflower Rice and Halloumi Lentil Salad

Don't throw away the leaves of a cauliflower!

Use them in this recipe where they are drizzled with oil and roasted until crisp, 

thus making sure that you use the whole vegetable and nothing is wasted.

The rest of the cauliflower is blitzed into cauliflower rice, mixed with lentils

and topped with tasty fried halloumi for a great vegetarian salad.

Ingredients

Serves Two

1 small cauliflower with leaves

1 tbsp cumin seeds

2 tbsp olive oil

150g halloumi, cubed

390g tin green lentils, drained and rinsed

30g fresh flat-leaf parsley, finely chopped

½ lemon, juiced

100g cherry tomatoes, quartered

Instructions

can be seen here

Mushrooms Stuffed with Winter Vegetables and Halloumi

This Mary Berry recipe suggestion is a vegetarian alternative, or accompaniment, to your meal.

These golden stuffed mushrooms are filled, baked, and bursting with flavour.

Halloumi being one of them, take a look at the recipe

Ingredients

Makes 8

2 tbsp oil

8 large field/flat mushrooms, stalks removed

knob* of unsalted butter

1 large onion, roughly chopped

3 sticks celery, finely chopped

150g/5½oz peeled butternut squash, grated coarsely

180g/6oz vacuum-packed cooked chestnuts, roughly chopped

250g/9oz halloumi, grated coarsely

4 tbsp chopped fresh parsley

1 tsp sage, chopped

1 tsp rosemary leaves, chopped

sprinkle paprika

salt and freshly ground black pepper

Instructions

can be seen here

Weekend Breakfast ( or Lunch ) Fry Up with Halloumi

this is a wonderful breakfast or lunch fry-up

You can take a 'normal' fry up to the next level by adding some halloumi

after all everything's better with cheese - wouldn't you agree!

Ingredients

Serves Four

2 tsp light olive oil

4 large flat mushrooms

4 tomatoes

250g halloumi

4 medium eggs

260g spinach

Instructions

can be seen here

If you cannot find halloumi cheese have a look at these substitutes here

~ sharing this pretty larkspur ~

one of July's birth flowers - read more here

Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

An Introduction To Halloumi

Halloumi is a firm, slightly springy white cheese from Cyprus, traditionally made with sheeps’ milk, although these days mass-produced varieties often use cows’ milk.

In texture, halloumi is similar to a firm mozzarella, making it a popular ingredient in Middle Eastern cooking. Unlike mozzarella, however, it has a strong salty flavour, particularly when preserved in brine.

Availability
In good supermarkets and speciality stores.

Choose the best
Cut into slices - the halloumi should 'squeak' as it is cut into.

Buyer's guide
The best halloumi is made from sheeps’ milk, and will come from Cyprus, although these days you can even find varieties made in Britain!

Storage
Halloumi will keep in the fridge for many months if left in its original packaging, complete with brine or whey. Once opened, submerge in salt water and refrigerate.

Preparation
In the Middle East, halloumi is usually fried or grilled to take advantage of its high melting point. Although halloumi can be eaten straight from the packet, some chefs recommend soaking it in buttermilk for a day or two before preparing, to give it a richer, less salty flavour.

Some facts about Halloumi
1. Rich in bone-friendly calcium
Halloumi, like other dairy foods, is rich in calcium, a mineral we need for muscle and nerve function as well as strong healthy bones and teeth. A portion (80g) supplies a significant contribution towards your daily calcium needs, something which is of important for all life-stages.

2. A useful source of protein
Protein is essential for good health with muscle, skin and blood all formed from this essential macronutrient, we need adequate amounts in our diet for cells and tissues to grow, develop and repair.

3. May reduce the risk of type 2 diabetes
Interestingly a study suggests that regularly eating full fat dairy during adolescence may reduce the risk of diabetes and insulin resistance in later life. The exact mechanisms for this are not fully understood but may, in part, be thanks to the high levels of protein and fat which slows digestion and helps stabilise blood sugar levels.

4. May keep you fuller for longer
Being rich in protein and fat and full on flavour, cheese like halloumi helps to keep us fuller and more satisfied for longer. The punchy flavours of halloumi mean you don’t need to use very much to achieve a flavour-packed dish.

5. A useful meat replacement
Being high in protein, halloumi makes a valuable dietary inclusion, especially for those following a lacto-vegetarian diet. Although, be aware not all halloumi cheese is vegetarian-friendly some are produced using animal-derived rennet, so check labels. The texture and cooking properties of halloumi, also make it an easy way to replace meat in dishes such as burgers and kebabs.

Is halloumi safe for everyone?
Being a dairy product those allergic or intolerant of milk should avoid halloumi; it is also not suitable for vegans, Nutritionally, there isn’t a great deal of difference between different types of halloumi. If you are sensitive to lactose, you may find sheep or goat’s halloumi easier to digest – speak to your GP or dietitian if you’re concerned about food allergies or intolerances.

Halloumi is high in salt so if you’ve been advised to watch your salt intake it may not be the best option for you. Some supermarkets offer a ‘light halloumi’ which has a reduced total fat content, but the saturated fat and salt levels may still be high. It’s always worth checking labels for the nutrition information so you can make an informed choice.
More about Halloumi here and here

Look out for my weekend post when I will share some Halloumi recipes. 

~ thank you for visiting this blog ~

enjoy your day

You will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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 Lemon Day !

On July 23, National Lemon Day squeezes its way into our day just in time to celebrate our summertime festivities. This tart fruit brings vibrant, citrus notes to salads, drinks, and even savoury dishes. Read on to find out why so many people love the taste of lemon during the summertime and learn some lemony history, too.

Lemons are believed to be native to South Asia, although some say they may have originated in Northeast India. Citron, which is similar to a lemon, was the first of the citrus family. In fact, Citron is found in a Persian garden near Jerusalem said to be at least 2,500 years old. Some time between the late 1st century BC and early 1st century AD, Citron made its way to Rome. Interestingly, lemons were never used in food or drink by the Romans during this early time period. It seems Romans instead used this citrus tree for decoration and the pleasant odour.

It would take at least 400 years for the contemporary lemon to appear as an abundant tree. Around 700 AD, lemons became a part of trade in Europe and reached the Americas by the 1400s. Hispanics receive credit for bringing lemons into the U.S. by the early 1700s. Today, lemons are found all over the world as part of our culinary creations and for medicinal uses.

Lemons add delightful citrus tones to culinary creations ranging from sauces to salads. In fact, the juice of the lemon makes a great meat tenderizer. Beyond creating delicious edible delights, lemons are also used in a variety of beverages ranging from lemonade to iced tea. Interestingly, lemon also has other uses besides adding flavour to our lives. Lemons can be used to:

• kill weeds
• remove stains
• cleans and shines chrome
• keeps squirrels away
• keeps white clothes clean
• removes scratches in wood
• aids in digestion
• reduces inflammation in the joints
• eliminates bad breath

Celebrating National Lemon Day

• The best way to celebrate National Lemon Day is to add lemons to your entire day!
• Wearing your best lemon-themed attire.
• Drink lemon beverages, bake with lemons, and clean with lemons, too.
• Make a homemade lemon scrub and treat yourself to a personal spa bath.
• You may wish to share your lemon recipes and household hacks using lemons on social media using the hashtag #NationalLemonDay.

History Behind National Lemon Day

National Day Calendar created National Lemon Day in 2024 to celebrate the vibrant, citrus notes lemons bring to our summertime festivities. Each year on July 23, we invite everyone to join in the celebration for the oldest citrus fruit in the world--the lemon.

Words above taken from article seen here

Related Post

Lemons : Bring a touch of sunshine to your kitchen : see the post including some recipes here

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

Cuteness Alert !

The days keep whizzing by and it's Wednesday already! If you should need an aww moment and perhaps a little cuteness in your life, look no further!

Aww . . . definitely cute and quite adorable. (image seen here) 

Happy Wednesday Wishes.

All the best Jan

Did You Know : These Facts About Butter !

Butter ... do you enjoy it, I certainly do and it's been enjoyed by many over thousands of years. No one can say when butter was first made, but it’s believed to have been around for over 9,000 years.

The first batch of butter was probably made by accident. Nomads would often travel with bags of milk tied to their horses, so all that bouncing movement churned the milk into butter.

Most of the butter you’ll find in stores nowadays is made from cow’s milk. However, back then, people used milk from whatever animals they had around, including goats, sheep, and yaks.

The colour of butter depends heavily on the food the cow eats. Grass-fed cows, which get lots of beta carotene in their diet, produce butter with a deeper yellow colour than grain-fed cows.

If you’ve ever wondered why European butter tastes creamier than American butter, it’s because both regions define butter differently. In the US, butter typically contains 80% fat; in Europe, the standard is closer to 82-90%.

India is the world’s largest butter producer, churning out 7.6 million US tons (6.9 million metric tons) annually.

New Zealanders consume more butter per person than any other nationality, with the average Kiwi putting away at least 13.6 lbs (6 kg) of butter yearly.

According to ancient folklore, witches could disguise themselves as butterflies to steal butter and other dairy products from farmers!

These facts from article seen here

I hope you enjoyed these facts - did you know any of them?
Do please share your thoughts in the comments.

xx ~ ooo ~ xx

This blog is presented in a magazine style and you will find a variety of articles, studies, thoughts, funnies, 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

This Berry Mousse Dessert is Crunchy and low carb/keto !

If you may be looking for a simple low carb/keto dessert, how about this one? A crunchy berry mousse, it's delightful and one that the whole family (and friends) can sit down and enjoy. The combination of berries, cream and pecan nuts with a touch of citrus ... delicious.

Ingredients

Serves Four

240 ml double (heavy) whipping cream

45 g fresh mixed berries* 

25 g chopped pecan nuts

¼ lemon the zest

1⁄8 teaspoon vanilla extract

Instructions

1. Pour the cream into a bowl and whip with a hand mixer until soft peaks form.

Add the lemon zest and vanilla towards the end.
2. Add berries and nuts to the whipped cream and stir thoroughly.
3. Cover with plastic wrap and let sit in the refrigerator for three or more hours for a firm mousse. You can also enjoy the dessert immediately if you don't mind a less firm consistency. 

Tip*
A blend of raspberries and blueberries works well, but what do you like? Try any combination — strawberries, cherries, blackberries, or red and black currants.

From idea seen here

Three low carb berries
Strawberries 6 grams of carbs per 100 grams
Blackberries 5.1 grams of carbs per 100 grams
Raspberries 4.6 grams of carbs per 100 grams.
For a quick and easy dessert -
just place a few in a bowl and enjoy them with some double (heavy) cream

Read more about berries being among the healthiest foods you can eat here

You will find a variety of recipe ideas within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use a reliable meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Chicken with Mushrooms and Peas : Could Be Your Monday Meal

Are you looking for a quick and easy Monday meal, then how about this chicken dish! In fact it doesn't have to be a Monday to enjoy it, any day of the week will be fine! The chicken is cooked together with bacon, peas and chopped parsley, it's very tasty, using chicken thighs gives such lovely flavour and juiciness.

Ingredients

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

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

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

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

Chicken can make a tasty meal and is usually very reasonably priced, it's also one of the most popular meats around. It has a high level of good quality protein, as well as B vitamins, iron, copper and selenium, I hope you may enjoy this dish soon.
Original recipe idea is here

Vegetarian Alternative Meal Suggestion

Baked Aubergine / Eggplant Bruschetta ... see it here

You will find a variety of recipe ideas within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Thoughtful words this weekend ...

“Leave footprints of love and kindness wherever you go.”

Author Unknown

I thought these words worth sharing.

(Not only for the weekend, but every day.)

Would you agree?

All the best Jan

Zoo gets new Capybara as search for Samba continues

Regular readers will know that sometimes I like to post something a little different, and I think this post fits that description perfectly.

"A zoo has welcomed a new capybara as teams continue to search for one that escaped earlier this year.

One-year-old Samba has attracted interest around the world after she went on the run in the Hampshire countryside in March.

A male capybara, Ripple, has now been taken in by Marwell Zoo, near Winchester, from Blackpool Zoo.

Staff said Ripple would provide companionship to fellow capybara Tango, whose sister Samba has continually avoided capture, despite multiple sightings.

The zoo said Ripple would be gradually introduced to Tango, allowing them time to develop a bond.

Capybara Tango - photo credit Marwell Zoo

A spokesperson said: "Once they're comfortable together, they'll move into their fantastic new home at the front of the zoo, complete with a large pool and plenty of space to explore, ready for the start of the summer holidays."

They said the new arrival was "first and foremost" about ensuring Tango's continued welfare, but emphasised that finding Samba remained a priority.

"We know many people will be wondering about Samba," they said.

"Welcoming Ripple does not mean we have stopped searching for her. Our efforts to find Samba continue, and her welfare remains a priority for the team."

Samba escaped from Marwell Zoo on 17 March just one day after arriving.

She slipped out of a temporary holding area alongside her sister Tango, who was quickly recaptured.

But for Samba, the "more adventurous" of the pair, the search has continued for several months.

The young rodent has been spotted outside a pub and sunbathing by a river bank.

Most recently, search teams were deployed to the Brambridge area on 6 July following a credible sighting from a fisherman at the end of June.

But despite huge search efforts involving thermal drones and a specialist sniffer dog, Samba is yet to be successfully captured." I first wrote about Samba in post here

Above taken from article seen here

Well I hope Ripple settles well with Tango and that Samba is successfully found.

* Post Edit 26 July 2026 *, you may like to read the latest update on Marwell Zoo's new capybara home as Samba search continues, read it here

All the best Jan

Mediterranean-style tray-bake using lamb chops ... look at those lovely vegetables!

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

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

Ingredients

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

Method
1. Preheat the oven to 180C/355F/Gas 4.
2. Using a pestle and mortar or food processor, blend together the mint, rosemary and the garlic, then add one tablespoon of the olive oil. Smear the herb mixture over the lamb chops.
3. Place the aubergine, courgette and peppers on a baking sheet. Drizzle with the remaining olive oil and place the lamb chops on top. Place into the oven to roast for 20-25 minutes.
4. Remove from the oven and top the chops with the feta and add the cherry tomatoes to the tray. Return to the oven for a further 10 minutes until the cheese just starts to brown and the lamb chops are just cooked through.
5. Serve the chops with the roasted vegetables and mixed leaf salad.

This meal provides
200 kcal, 9g protein, 15g carbohydrate (of which 14g sugars),
11.5g fat (of which 4g saturates), 7g fibre and 0.8g salt per portion.
From original recipe seen here

Alternative Tray Bake Recipes can be seen here and here

~ thank you for visiting this blog ~

enjoy your day

You will find a variety of recipe ideas within this blog, not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues 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

Should People with Diabetes Wear Flip Flops?

When it comes to footwear, people with diabetes need to be particularly cautious. Diabetes can cause nerve damage, known as neuropathy, which can lead to a loss of sensation in the feet. This makes it more difficult for individuals to detect injuries or irritations, increasing the risk of complications like foot ulcers and infections. Given these risks, the question arises: should people with diabetes wear flip flops?

Risks Associated with Flip Flops

Flip flops are a popular choice for warm weather due to their comfort and ease. However, they offer little to no protection for the feet. For people with diabetes, this lack of protection can pose significant risks:

• Increased risk of injury: Flip flops provide minimal coverage, leaving the feet vulnerable to cuts, scrapes, and other injuries. For someone with diabetes, even a small cut can become a serious issue if not properly cared for.
• Exposure to foreign objects: Flip flops do not protect the feet from sharp objects, hot surfaces, or other hazards that could cause injury.
• Poor foot support: Flip flops often lack the arch support and stability that people with diabetes need to prevent foot problems like plantar fasciitis or other structural issues.
• Increased risk of infection: If an injury occurs while wearing flip flops, the risk of infection is higher due to the open nature of the footwear.

Considerations for People with Diabetes

Given the potential risks, it’s essential for people with diabetes to carefully consider their footwear choices. While flip flops might be comfortable and convenient, they may not be the best option for everyday wear, especially in situations where the feet are more prone to injury.

Alternatives to Flip Flops

For people with diabetes, it’s often recommended to opt for shoes that provide better protection and support. Some alternatives to flip flops include:

• Closed-toe shoes: Shoes that cover the entire foot can protect against injuries and provide better support.
• Orthotic shoes: Custom orthotics or shoes designed for people with diabetes can offer additional support and protection.
• Therapeutic footwear: Specialized footwear designed for people with diabetes can help prevent foot complications and promote healing.

While flip flops might be a comfortable choice for some, people with diabetes should approach wearing them with caution. The risks associated with flip flops, such as increased vulnerability to injury and infection, make them a less-than-ideal choice for everyday wear.

Instead, individuals with diabetes should prioritize footwear that offers protection, support, and comfort to help prevent complications and maintain foot health. Consulting with a healthcare provider or podiatrist can provide personalized guidance on the best footwear options for managing diabetes-related foot issues.

Words from article seen here

Related Post

Tips for older adults about looking after your feet - especially important if you are diabetic

read it here  

Please be aware that articles, and any comments, 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. If you have any concerns about your general health, you should contact your local health care provider.

All the best Jan

Fun Animal Pizzas . . . an Owl, a Cat, a Rabbit, and Dog

Aren't these animal-shaped pizzas cute! Which one will you choose? I like the look of the rabbit 😊 They are made using muffin bases, and are topped with a speedy tomato sauce that's packed with veg. Fun and yum all in one! Perfect for family gatherings, I'm sure the younger members will dive in quick!

Ingredients

Makes eight pizzas
4 English muffins, halved
8 cheese slices
3 slices turkey breast
1/2 red pepper, sliced into thin sticks
2 balls of mini mozzarella
4 blueberries, halved
2 cherry tomatoes, halved
8 Kalamata or black pitted olives
¼ yellow pepper
4 baby spinach leaves
2 slices Italian salami

For the hidden veg tomato sauce
1 tbsp olive oil
100g (4oz) mushrooms, sliced
1 trimmed leek*, sliced
1 red or yellow pepper, chopped
1 carrot, grated
small handful fresh basil, chopped
1 x 400g tin tomatoes

*If you don't have any leeks, try using spring onions (scallions) instead

Method
1. Make the hidden vegetable sauce. Heat the oil in a saucepan and cook the mushrooms, leek, pepper and carrot for 10 minutes. Stir in the tomatoes and basil and cook for a further 2-3 mins. Blitz until smooth with a hand-held stick blender or in a food processor. Set aside until ready to make the pizzas or freeze for a later date.
2. Heat the oven to gas 6, 200°C, fan 180°C. Toast the muffins and lay out on 2 lined baking sheets. Top each half with half a tablespoon of tomato sauce and a cheese slice, cutting to the same size as the muffins. Reserve the offcuts to make ears and beaks. Bake for 10 mins, until the cheese is melted and golden.
3. To make the owl, take 2 muffins and put 1 turkey slice onto each, then use the cheese offcuts to make the ears and beak. Add a couple of slices of red pepper strips for the wings and use the mini mozzarella and blueberries for the eyes.
4. To make the cat, cut the remaining turkey slice into 4 triangles for the ears and place on 2 of the muffins. Add blueberries for the eyes, an olive for the nose and red pepper sticks for the whiskers.
5. To make the rabbit, add halved cherry tomatoes to 2 of the muffins for the eyes, add an olive for the nose, 2 chunks of yellow pepper to make the teeth and add 2 spinach leaves for the ears.
6. To make the dog, halve each slice of salami and add to the remaining muffins to make ears. Place a piece of mozzarella in the middle to make the base of the nose, then top with a slice of olive. Use 2 olive slices to make the eyes, then cut the remaining red pepper sticks into tiny pieces and shape into a mouth.
Each serving
Carbohydrate 16.8g Protein 19.5g Fibre 1.4g Fat 9g
From original idea here

Related Post
Mini Pizza's, lower carb alternatives, see here

You will find a variety of articles and recipe suggestions 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