Ya gotta larf

 

Eddie

All-day breakfast (lunch or supper) frittata !

Hello and my good wishes for a happy Monday.

Where did the weekend go? It just flew by!

Today I am sharing an all-day breakfast frittata recipe,

 which really can be enjoyed for lunch, tea, dinner or even supper 😋 

Here are the ingredients:-

Serves Two

2 rashers back bacon, all visible fat removed
spray oil, for frying
125g/4½oz mushrooms, thinly sliced
75g/2½oz spinach
100g/3½oz boiled potatoes (or leftover baked potatoes) cut into rough chunks
100g/3½oz cherry tomatoes, halved
4 medium free-range eggs, beaten
salt and freshly ground black pepper

This is what you do:-

1. Preheat the grill to medium-high. Grill the bacon until it is browned on both sides. Remove from the grill and set aside.
2. Spray a small non-stick frying pan with spray oil and place on a medium-high heat. When the pan is hot, fry the mushrooms for 5 minutes, stirring frequently, until they are browned and softened. Set aside.
3. Rinse the spinach under cold water and drain it in a sieve. Add it to the frying pan and cook for 1-2 minutes, stirring all the time, so that the leaves steam in the residual water. When the spinach is cooked, but still bright green, transfer back to the sieve and press with the back of a spoon to squeeze any remaining water from the leaves. Set aside.
4. Wipe the frying pan clean, spray with oil and return to a medium heat. Fry the potatoes and tomatoes without stirring too much, so that the vegetables take on some colour but don’t fall apart – about 5 minutes.
5. Meanwhile, beat the eggs in a fairly large bowl. Chop the cooked bacon and the spinach. Add to the eggs along with the cooked mushrooms. Season the eggs with salt and freshly ground black pepper.
6. When the tomatoes and potatoes are golden-brown in places, spoon them into the eggs with the other vegetables. Give the egg mixture a brief stir, then pour it back into the frying pan and place it back over the heat. Cook gently over a medium heat for 10 minutes, until the egg looks set around the edges (it may be a little runny on the top).
7. Place the pan under the grill for 2 minutes to finish cooking the frittata on top. Turn out the frittata onto a plate and let it cool slightly before cutting into wedges. 8. Serve with a crunchy salad for maximum veggies.

Each serving provides:-

24g protein, 11g carbohydrate (of which 3g sugars), 16g fat (of which 5g saturates), 3g fibre, 1.4g salt.

From original idea here

A few more frittata recipe suggestions

Frittata with Fresh Spinach, Bacon or Chorizo - see here

Chipotle and kale frittata - see here

Pea, mint and cheddar frittata - see here

~ enjoy the week ahead ~

Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

How Knitting Can Benefit Your Health

 Take Up Knitting ... it may help protect your brain against aging

How Knitting Can Benefit Your Health.

"Not only does knitting allow us to make cute beanies, cute Christmas/winter figures, socks, jumpers and more, the pastime can have a beneficial affect on our health and help to tackle stress and depression according to some studies.

As part of its 'This Is Your Brain series' CNN took a look at the effect knitting and other craft making can have on a person's health. Findings suggest that making woolen creations can help to ease anxiety.

"There's promising evidence coming out to support what a lot of crafters have known anecdotally for quite some time," says Catherine Carey Levisay, a clinical neuropsychologist and wife of Craftsy.com CEO John Levisay. "And that's that creating - whether it be through art, music, cooking, quilting, sewing, drawing, photography, cake decorating - is beneficial to us in a number of important ways."

Knitting has been named a "natural anti-depressant" in CNN's report, as crafters receive a surge of dopamine while their hands work.

CNN discuss one study of more than 3,500 knitters, published in The British Journal of Occupational Therapy, where 81% of respondents with depression reported feeling happy after knitting. More than half reported feeling "very happy."

The benefits of knitting isn't a new topic among psychologists. At a TED talk in 2004, psychologists Mihaly Csikszentmihalyi noted then when a person is completely absorbed by an activity, nothing else seems to matter.

"When we are involved in (creativity), we feel that we are living more fully than during the rest of life," Csikszentmihalyi said. "You know that what you need to do is possible to do, even though difficult, and sense of time disappears. You forget yourself. You feel part of something larger."

Studies have found intellectually stimulating activities can help prevent cerebral atrophy and significantly delay dementia.

Knitting stimulates many different areas of the brain including memory and attention span while involving your visuospatial processing, creative side and problem-solving abilities - therefore the pastime could also help protect your brain against aging.

"Studies have found intellectually stimulating activities can help prevent cerebral atrophy and significantly delay dementia.

Knitting stimulates many different areas of the brain including memory and attention span while involving your visuospatial processing, creative side and problem-solving abilities - therefore the pastime could also help protect your brain against aging."
The above article taken from here

I think anything we can do to help protect our brain against aging is helpful. Of course we do have to get old .. that is nature .. but perhaps we could do more to help ourselves, and our brain, stay as active as possible. Whether it be going out for a refreshing walk, or when indoors taking up, or doing some knitting, or perhaps crocheting....it is good to keep the mind active. Of course some may prefer doing a crossword puzzle ... the choice is yours!

~ cute Christmas/Winter figures ~

This blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, music and recipes! However, not all the recipe ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Lemon Poppy Seed Cake, a low carb, vegan recipe

As good today as it was in 2018 when I first shared this low carb vegan version of lemon poppy seed cake. Make sure the kettle is on, a slice is perfect with a cup of coffee or tea!

Ingredients

2 cups almond flour
1/4 cup stevia (sweetener)
1 tbsp. baking powder
1 tbsp. flaxseed meal
1/4 cup poppy seeds
1 tsp vanilla bean paste or extract
lemon zest, 1 1/2 lemons
2 tbsp. freshly squeezed lemon juice
3 tbsp. coconut oil
3/4 cup water
pinch salt

Instructions
1. Preheat oven to 180°C (350°F). Grease a loaf tin with cooking spray and line with baking paper. Set aside.
2. Add dry ingredients to a large bowl and mix well. Add the lemon zest.
3. Add lemon juice and the rest of the wet ingredients a little at a time, stirring well between each addition.
4. Transfer batter to loaf tin.
5. Bake for 50 minutes or until a toothpick inserted into the centre comes out clean.
6. Allow to cool in tin before inverting onto a place and cutting into slices.

This low carb vegan recipe makes 9 slices, each slice is 16.6g fat, 3.7g protein, and 4g net carbs.
If you need help with weight/measurement conversion, see here

There is also a nice Orange and Poppy Seeds Cupcakes low carb recipe here

You will find a variety of recipe ideas 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

Friday Food Choices : Salmon, Chicken, Pork, Vegetarian, Salad

As Friday comes around again, I share five food choices.

Will it be salmon, chicken, pork, vegetarian or salad?

Of course you may have already made your menu plans for today.

Lemon and Chilli Crusted Salmon, with extra fine green beans

see more details here

Chicken Thighs Pan Roasted with a Chive Cream Sauce

see more details here

Cheese and Onion Pork Chops

see more details here

Feta and Cauliflower One Pan Bake, a vegetarian choice

see more details here

Crunchy Mozzarella Salad

see more details here

 ~ and finally, some flowers to wish you a happy day ~

Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

All in a days work, and everything ended well!

I'm sure that for those employed in the police service every day at work brings different and often unexpected calls for help/assistance.

So without 'further ado' this post brings something completely different, and I hope you enjoy the read. 

"A swan has been rescued after being seen on busy road and reunited with family at Hilsea Lido in Portsmouth, South East England.

The stricken creature was seen near the roundabout approach on London Road in Hilsea last week. Police were able to bring the white bird to safety, away from oncoming traffic.

It was then put back in the water with its family at Hilsea Lido. Portsmouth Police were able to write a tongue in cheek response after the animal was rescued.

The force said: “This evening the team responded to a report of a concern for welfare of an animal in the middle of the road. The following description was given: ‘Its about two feet tall, long slender neck, kinda orange and black bill. Anything else?... Well It’s a Swan’.

"We are pleased to say we managed to locate and reunite the Swan with its family at the Hilsea Lido.”

I'm pleased that everything ended well 😊

The swan being rescued and returned to Hilsea Lido. Pictures: Portsmouth Police.

A little more about swans

Swans are emblematic, majestic, magnificent, grandiose and gracious; you’ll run out of superlatives to describe them!

These large waterbirds have featured in human myth, folklore and legend for many thousands of years and have a rather regal position in British culture courtesy of their ownership by the British Crown (in the case of Mute swans, at least).

This ancient tradition dates back to 1482 and culminates each year in the practice of Swan Upping, an annual ceremony in which Mute swans on the River Thames are ringed and released.

There are just six species of swans in the Cygnus genus of the large waterbird family Anatidae. Sometimes, seven species are described, with the Bewick’s swan sometimes classified separately as the Eurasian sister species to the Tundra swan.

The UK is home to four of six species of these gracious birds, with the Mute swan unsurprisingly being the most common.

... and you can read more about swans here

mute swan with cygnets

image from here

All the best Jan

World Diabetes Day and the Alternative 'Rice Pudding'

~ Today 14 November 2023 is World Diabetes Day ~

Did you know that "one in ten adults worldwide have diabetes. Over 90% have type 2 diabetes. Close to half are not yet diagnosed. In many cases, type 2 diabetes and its complications can be delayed or prevented by adopting and maintaining healthy habits. Knowing your risk and what to do is important to support prevention, early diagnosis and timely treatment." 

please read more here 

Did you know that in a fairly typical 'old fashioned rice pudding' there are over 40g carbohydrate (carbs) per serving. If you are a diabetic, eating this amount of carbs, many would find their blood sugar readings going 'high' ... as your meter would show! Many Type 2 (and Type 1) diabetics exclude rice from their menu plans because of this reason ... elevated blood sugar readings are the last thing a well controlled diabetic would want. So if you are diabetic, or indeed like me a non-diabetic but choose to live the LCHF lifestyle - what do you do?

Well, for many of the higher carb foods there are excellent alternatives, and you can swap many foods e.g. pasta for courgette, tacos for lettuce etc. Now, if you may be looking for a low carb (alternative) version of 'rice pudding' then look no further. Diet Doctor site has this super 'creamy low carb "rice" pudding, pictured above. With just a few ingredients, it makes an amazing low carb version of the classic rice pudding. Make serve and enjoy it all year round!

Ingredients
Serves Six
just 6g carb per serving

300 g cottage cheese
300 ml heavy (double) whipping cream
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
60 g fresh raspberries or other berries of your liking

Delicious served with red berries of your choice, or why not try a few wedges of a clementine ...

Please see original recipe and instructions here

A reminder

Just look at the difference in carb count:
6g per serving in the low carb version
40g per serving in the 'old fashioned' version

You will find a variety of articles and recipe ideas 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 would like to read more about eating lower carb foods, and the LCHF lifestyle, why not see our posts 'Introduction to low-carb for beginners' here and 'What is LCHF' here

Please be aware that 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

B Vitamins - Fifteen Good Food Sources

Foods High in B Vitamins

Marsha McCulloch MS RD writes

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Articles / studies within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.

Related Post

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

Dear reader, you will find a variety of articles and recipes within this blog, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Remembrance Sunday 2023 - We Will Remember Them

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

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

past and present who fight to preserve our freedoms.

IN FLANDERS FIELDS

In Flanders' fields the poppies blow

Between the crosses, row on row,

That mark our place: and in the sky

The larks, still bravely singing, fly

Scarce heard amid the guns below.

We are the dead. Short days ago

We lived, felt dawn, saw sunset glow,

Loved and were loved, and now we lie

In Flanders' fields.

Take up our quarrel with the foe;

To you from failing hands we throw

The torch; be yours to hold it high,

If ye break faith with us who die

We shall not sleep, though poppies grow

In Flanders' Fields.

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

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

Jan and Eddie

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

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

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

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

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

Ingredients

(makes 16 cookies)

1 cup super fine almond flour

3 tablespoons granulated stevia/erythritol blend

1/2 teaspoon baking soda

1 pinch sea salt

1 teaspoon vanilla extract

1/4 teaspoon almond extract

1/4 cup butter cut into several chunks

Instructions

can be seen here

Need help with weight/measurement conversion

please see here

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

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

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

All the best Jan

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

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

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

"Radical new information on osteoarthritis from Paul Ingraham:

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

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

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

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

So … why?

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

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

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

All the best Jan

Root Vegetable Gratin ... tastes good

Root vegetable gratin, tastes good.

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

Serve with salad for a simple supper,

or perhaps as a side dish for your Sunday roast.

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

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

Emmental Cheese

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

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

Related Posts

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

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

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

~ enjoy your day ~

You will find a variety of articles and recipes within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Baked Ratatouille with Butter Bean Mash : Colourful and Tasty

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

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

Ingredients

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

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

Nutrition Per Serving

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

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

~ enjoy your November days ~

Dear reader, you will find a variety of recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Take Two Cheese Soufflés

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

Low Carb / Keto Cheese and Bacon Soufflé

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

It's gluten, grain and sugar free.

Ingredients

four servings - 3.6g carbs per serving

4 eggs - separated

2 tbsp butter

2 tbsp almond flour

120g shredded Gruyere cheese

1 cup heavy (double) cream

6 slices bacon

Instructions

both written and with video here

Three Cheese Soufflé

uses Parmesan, Gruyere and Cheddar Cheese

Ingredients

six servings - 6.3g carbs per serving

20g plain flour

50g butter

450ml semi-skimmed milk

4 large eggs, separated

25g Parmesan, grated

50g Gruyere, grated

25g Cheddar, grated

Salt

Pepper

a few chive stalks, halved

a few basil leaves, finely sliced

Instructions

can be seen here

A little more about soufflés

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

What does the name soufflé mean

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

Where did soufflé originate?

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

Related Post

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

Need guidance

On weight and measurement conversion, see here

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

All the best Jan

It's Monday !

It's Monday again,

I wish you a good day.

Will you be doing the laundry?

perhaps you will be doing some dusting?

or perhaps you will be doing some baking?

have a look here for some low carb cake ideas

two of our grandchildren enjoy baking 

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

you may of course be at work,

or having to attend a medical appointment.

You may be fortunate to be away on holiday,

whatever you have planned and 

wherever you may be 

All the best Jan

 

November's Birth Flower

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

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

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

Chrysanthemum Meanings and Symbolism

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

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

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

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

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

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

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

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

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

Words and image above from article here

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

You may also like to read this post about 'Some Foods In Season During November' which also has some recipe suggestions - please see here

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

All the best Jan

Healthy Chicken Casserole

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

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

Ingredients

Serves Four

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

Method

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

Each serving provides

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

From original idea here

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

A variety of articles and recipe ideas are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan