These Herby Spring Greens Are A Great Low Carb Side Dish

As I wrote in this previous post here including vegetables in your diet is extremely important. Veggies are incredibly rich in nutrients and antioxidants, which boost your health and help fight off disease. Additionally, they are beneficial for weight control due to their low calorie content. This post continues with a vegetable theme featuring spring greens, also known as collard greens. Originally available only in spring, spring greens are now available most of the year. Spring green leaves should look fresh, bright green and crisp. Avoid any that are wilting or flabby.

This colourful simple side dish is ready in a flash ... why not try it with grilled fish fillets for a delicious dinner!

Ingredients
Serves Four
15g unsalted butter
1 clove garlic, thinly sliced
1 chilli, deseeded and finely sliced
400g spring greens (collard greens), leaves separated, washed and thickly sliced
14g fresh flat-leaf parsley, chopped, plus extra to garnish
14g fresh mint, chopped, plus extra to garnish

Method
1. Melt the butter in a large wok or frying pan. Add the garlic and chilli and cook, stirring, for 5 minutes until softened.
2. Add the spring greens and herbs and stir-fry for 3-4 minutes until the greens are just tender. If the greens start to stick to the wok, add a dash of water rather than extra butter – the steam will help them cook. Serve garnished with the extra fresh herbs.

Nutritional Details
Each serving provides
3.5g carbohydrate 2.4g fibre 3.4g protein 4.2g Fat
Recipe idea from here

I think the fresh parsley and mint used to garnish the dish really adds the finishing touch.

~ enjoy your day ~

There is a variety of articles and recipe ideas 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

Spoon Sizes and other matters ...

A question? When you are baking/cooking perhaps making your favourite meal or baking a cake do you always weigh the ingredients?

Perhaps you may do when it's a new recipe you are trying out but if it's a tried and trusted one you may well measure by the eye!

Growing up there was always a wonderful aroma coming from the kitchen. My dear mum spent a lot of time in the kitchen and her meals, the cakes she made were just delicious.

I can also remember visiting my Grans (my mums mum) and her kitchen too was always a special place to visit ... if she was baking she would always invite me to help out ... lovely memories.

Coming away from memories and into 2025 the internet, television, food bloggers etc have really opened our eyes to the many different cuisines and cooking traditions there are.

This is great but one drawback is that the way countries measure their ingredients, may or may not align with metric or imperial standards. For instance, traditional Asian cooking often uses “handfuls” or “pinches,” whereas Mediterranean cuisine might rely more on the “splash” or “drizzle” when adding ingredients.

In the UK, recipes often specify weights in grams, while in the US, volume measurements like cups and tablespoons are the standard. For international recipes, it’s important to recognise that ingredients might be described differently depending on the system used by the author.

I know when I share a recipe on some (but not all) I link to a conversion chart, of course many of you will have a favourite conversion chart you use ... it could even be your own notes in a recipe type journal! 

Two sites I use quite regularly are these here and here

But, now coming to the title of this post which is 'Spoon Sizes and other matters'

Here is a brief guide to spoons sizes, and for anyone, who needs to know how many teaspoons in a tablespoon in a hurry. Or what does a ’rounded’ tablespoon mean, or how much does 3 level tablespoons of flour weigh?

Recipes often give ingredients in “spoons” but what if you don’t have the particular spoon to hand? And is your soup spoon the same as a table spoon? Well put the ladle down, here is a handy conversion chart for the most popular sizes capacity.

Common Cooking Measurements
Teaspoons (tsp)

• Metric: 5 ml
• Imperial: 5 ml

Teaspoons are often used for smaller quantities, particularly when adding ingredients like salt, sugar, or spices. It’s one of the most common units of measurement in recipes for both liquids and dry ingredients.

Tablespoons (tbsp)

• Metric: 15 ml
• Imperial: 15 ml

A tablespoon is three times the size of a teaspoon. It’s commonly used in both cooking and baking for liquid ingredients (like oil or vinegar) or dry ingredients (such as flour or sugar).

Cups

• Metric: 240 ml
• Imperial: 284 ml (UK) or 237 ml (US)

This is one of the most commonly used measurements in American cooking and is essential for many recipes, especially when baking. Can be a problem for Brits or Irish who often drink out of larger mugs! Note the slight differences between UK and US cups, which can cause confusion when following recipes from different sources.

Fluid Ounces (fl oz)

• Metric: 30 ml
• Imperial: 28.4 ml (UK) or 29.57 ml (US)

Fluid ounces are commonly used to measure both liquids and small quantities. It is important to note the subtle difference in volume between the UK and US fluid ounces, with the UK measurement being slightly smaller.

Some Other Measurements Used in Cooking, but there are more than these!
Pinch
A pinch is a small amount of an ingredient, typically between 1/16 and 1/8 teaspoon. It’s a common unit of measurement for spices and seasonings like salt or pepper. It’s handy here to know the impact spices and chilli can have to taste and strength, and it’s better to go under, taste, then add more.

• Comparison: Approximately 0.3 ml.

Dash
A dash is typically slightly larger than a pinch, often about 1/8 teaspoon.

• Comparison: Approximately 0.5 ml.

Sprinkle
This measurement is even less precise and refers to the action of scattering or lightly covering food with an ingredient. It’s used for toppings or small garnishes, like cheese or herbs.

• Comparison: Approximately 1-2 ml, depending on the ingredient and how much is “sprinkled”.

There are even recipes that may call for 'A drop or Eye of the Needle' or a 'dollop'.

I do wonder who came up with these titles? That could be a post for another time!

For now, I wish you all a good new week (well it is Monday as I hit the publish button). I also give links below to three recipes you may wish try.

Summer vegetable and butter bean stew : A slow cooker recipe : see it here

Locro : Southern American Stew ... so warming : see it here

Chicken Salad ... serve warm or cold : see it here

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

All the best Jan

The Rainbow ...so colourful !

image from wikipedia

Have you seen a rainbow recently? I haven't, despite the storms many areas of the UK experienced yesterday! There was certainly showers interspersed with a little sunshine but no rainbows that I could see! However, not to worry because we can all still enjoy rainbows and their colours, and that is not necessarily to do with the weather but vegetables!!! Yes, do read on and see how we can include the colours of the rainbow on our plates ...

'Come on now eat your greens' ... is something my Mum used to say, and sure enough there was usually at least two green vegetables on my plate, very often peas and cabbage - and I did eat them up!

"Including vegetables in your diet is extremely important. Veggies are incredibly rich in nutrients and antioxidants, which boost your health and help fight off disease. Additionally, they are beneficial for weight control due to their low calorie content. Health authorities around the world recommend that adults consume several servings of vegetables each day, but this can be difficult for some people. Some find it inconvenient to eat vegetables, while others are simply unsure how to prepare them in an appetizing way."

Nowadays, when it comes to vegetables we could eat the colours of the rainbow, there are so many great colours to choose.

The colours of the rainbow are Red, Orange, Yellow, Green, Blue, Indigo, and Violet. So starting with Red - how about red pepper or red tomato. Moving onto Orange - how about carrot or an orange pepper. Next is yellow - so it could be butternut squash or a yellow pepper. Yes, it's Green next - so broccoli or Brussels sprouts ... now the last three colours of blue, indigo and violet may be easier to achieve if we think of them as one! Aubergine (eggplant) is a good start, followed by purple cabbage and how about purple cauliflower!

Have you any rainbow favourites, do please share them ...

You will find a variety of articles and recipe ideas 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

Happy Friday Wishes ... enjoy some lower carb cinnamon cake

Happy Friday and weekend wishes to you

I hope you like these flowers ...

… as it's Friday

why not treat yourself to some lower carb cake.

This Cinnamon Cake uses a mix of almond and coconut flour

and goes well with either a cup of tea or coffee

see recipe details and more here

A variety of recipe ideas are 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

Thyme ... a highly aromatic herb, great with both meat and veggies

If you love to use herbs in your cooking then you’ve probably heard of thyme. This is a herb that is highly aromatic, has a distinct flavour and is incredibly popular for seasoning meat dishes but it also adds a beautiful flavour to veggie dishes too.

Thyme is part of the mint family, and grows in Southern Europe and the Mediterranean. The ancient Greeks loved it for its fragrant aroma and used it as incense.

Thyme leaves are thin and sit on a woody stem and they’re not only used in the kitchen. In fact, thyme has long been hailed for its healing properties including relief from breathing problems and coughs.

How do I use thyme?

If it’s fresh thyme, you can use just the leaves, whole sprigs or chop it up. Dried thyme can be used during cooking so the flavour has time to infuse – think pasta sauces, soups and even baking – or sprinkled on top of dishes to give an instant flavour boost. Generally, 1 tsp dried thyme is equal to 1 tbsp. (3 tsp) snipped fresh thyme.

How long does thyme keep for?
Fresh thyme lasts for up to a couple of weeks in the fridge, while the dried stuff lasts for two to three years when stored in a cool, dark cupboard. Make sure you keep the lid tightly closed when you’re not using it.

Sweet and sour swede (rutabaga) with bacon and thyme

 a dish with colour and taste

The sweet flavours of swede (rutabaga) and honey offset the smoky, crispy bacon, garlic and thyme. The addition of red wine vinegar provides a sour twist and really gives this recipe a unique mix of flavours.

Doesn't it look a lovely colour in the pan - it may be served as a side dish or on its own for a reasonably priced and healthy dinner - as always dear reader, the choice is yours.

Ingredients
Serves Four
3 smoked bacon rashers*
1 tbsp. extra-virgin olive oil
1 swede (rutabaga), peeled and cut into 3cm (1 1/4in) pieces
1 tbsp. roughly chopped fresh thyme
2 whole garlic cloves, peeled
3 tbsp. red wine vinegar
1 tbsp. honey

Method
1. Cook the bacon in a non-stick frying pan over a medium-high heat, until crisp and golden. Drain the bacon on kitchen paper, reserving 1 tsp of bacon fat, then roughly chop.
2. Return the pan to a medium heat, add the reserved bacon fat and the olive oil, along with the swede (rutabaga), thyme and garlic; season well. Cook for 15-20 minutes, stirring frequently, until the swede is softened and golden.
3. Add the vinegar, honey and reserved bacon. Cook for a further 5-10 minutes, until the liquid is absorbed. Serve immediately.

Each serving
Carbohydrate 12.5g Protein 2.9g Fibre 0.3g Fat 4.7g
From an original Tesco real food recipe here
*if you are vegetarian why not substitute with some veggie bacon

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.

... and ending today's post with a question:-

Why did the chef break up with their partner?

... and the answer is:-

They just couldn't find common thyme!

Oh dear, are you chuckling or groaning?

But, I hope you may try this recipe suggestion 😋

All the best Jan

What Is Couscous?

Sharing an article by Nicola Shubrook who is a nutritional therapist.

Easy to store, quick to prepare and super-versatile, couscous is a great addition to any midweek menu. But, is it a healthy ingredient? Read on to discover more, including how to choose the healthiest variety.

What is couscous?

Although couscous looks like a grain, it's technically a pasta – it's made with semolina flour from durum wheat, mixed with water. There are three different types of couscous: Moroccan, which is the smallest; Israeli or pearl couscous, about the size of peppercorns; and Lebanese, the largest of the three.

It’s easy to make by simply pouring boiling water over the dried couscous and leaving to stand for 5-15 minutes.

Health benefits of couscous may include:

• Useful source of selenium
• Source of plant-based protein
• Source of fibre
• A healthier alternative to white rice
• A healthy food that's ready in minutes

Nutritional profile of couscous

An 80g portion (cooked weight) of couscous provides:

142Kcal / 607KJ   5.8g Protein  0.8g Fat  30.0g Carbohydrate
1.8g Fibre  123mg Potassium  2.4mcg Selenium   103mg Phosphorus

An 80-100g portion of cooked couscous should be enough to fill you up. Remember, couscous expands significantly when cooking, so measure the amount you need and add 50% more water.

What are the top five health benefits of couscous?

1. Useful source of selenium

Couscous is a useful source of a number of vitamins and minerals, including immune-supportive selenium. This essential mineral acts as an antioxidant and plays an important role in thyroid function and thyroid hormone production.

2. Source of plant-based protein

Although not a complete protein, couscous is a good source, providing approximately 7g per 100g (cooked weight). It’s a useful inclusion in a plant-focused diet, a way of eating that may be linked to lower risks of conditions like stroke, heart disease and cancer.

3. Source of fibre

Couscous is a source of fibre, but to optimise levels, it's worth looking for wholemeal couscous, which is made from the whole grain. Fibre supports digestive health and alleviates constipation, and research suggests it may help improve levels of beneficial bacteria in the gut. Wholemeal couscous is also more filling, as the fibre slows down the breakdown of sugar into the bloodstream, providing a more stable source of energy.

4. A healthier alternative to white rice

Couscous provides more protein and a greater contribution of vitamins and minerals than the equivalent portion of white rice.

5. A healthy fast food

Couscous is quick and easy to prepare. The couscous available in most supermarkets has already been steamed before being dried, so it just needs the addition of boiling water or stock to re-hydrate it. Couscous may then be added to salads or served as a side dish with meat, fish or vegetables.

Is couscous safe for everyone?

Generally recognised as safe for most people, couscous is a wheat product and as such contains gluten, which means it is not suitable for those with gluten intolerance or coeliac disease.

Couscous is a processed grain and if you don’t choose a whole wheat variety it may, depending on what it is eaten with, disrupt blood sugar levels for those with a blood sugar management issue.

Overall, is couscous healthy?

Couscous is an easy to prepare grain, offers a more nutritious alternative to white rice and can help support fibre intake. It offers a convenient source of carbohydrate for those who can tolerate gluten.

Above words, and all relevant research links, can be seen at Nicola's original article here

Cauliflower 'Couscous'

For those readers who are diabetic and do not what to cause too much disruption to blood sugar levels you may want to consider making a mock couscous out of cauliflower, this is also a good idea for those needing to avoid wheat or gluten you may wish to consider making a mock couscous out of cauliflower. Cauliflower couscous? Why not? Of course nothing beats true, steamed to perfection, durum wheat couscous. But for those of us avoiding wheat, cauliflower couscous is a tasty and practical solution.

Making cauliflower couscous couldn’t be easier. You just grind up fresh cauliflower florets in a food processor until they resemble couscous. Steam the cauliflower in just enough water to coat the bottom of a pan. Then lightly sauté some nuts, fruit, and onions and toss with the “couscous”. It tastes great! Just keep in mind that what you choose to add to the mix may increase the carb. content. Recipes are only a suggestion and can be tweaked a little to suit the individual. The recipe I link to below is vegan, vegetarian and gluten free. It's a food idea from Simply Recipes, see the full instructions here. 

~ enjoy your day ~

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

All the best Jan

Strawberries and Cream ... simply delicious

I had a little shopping to do yesterday and started the week well grabbing some bargains, one of which was a half price punnet of strawberries! They looked good and they tasted great ... especially with a little helping of double (heavy) cream.

Did You Know:
7 strawberries (80g) provides your recommended daily amount of vitamin C.

In addition to vitamin C, strawberries are an excellent source of vitamin K and manganese, as well as folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids.

As well as the many nutrients strawberries contain, they are also a lower carb fruit. At only 8g carbs per 100grams, if you are living the LCHF lifestyle they can fit in with your menu plans quite well.

Strawberries contain significant levels of phytonutrients and antioxidants which help to fight free radicals (which can damage cells and are thought to contribute to the formation of many kinds of cancer) These antioxidant properties are believed to be linked to what makes the strawberry bright red.

Historic Information:
Strawberries were cultivated by the Romans as early as 200 BC. In medieval times strawberries were regarded as an aphrodisiac and soup, made of strawberries, borage and soured cream was traditionally served to newly-weds at their wedding breakfast.
In the sixteenth century strawberries were sold in cone-shaped straw baskets thus becoming one of the earliest packaged foods.
Strawberries were used medicinally to help with digestive ailments, discoloured teeth and skin irritations.

Read more about strawberries here 

Do you like strawberries or do you prefer a different fruit? 

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

Sugar Cravings : A Few Suggestions On How To Get Rid Of Them

"How to Get Rid of Sugar Cravings Once and for All

Worldwide we eat an excess amount of sugar. It is a common hurdle many face on their journey to wellness. Understanding and addressing sugar cravings is important to sustaining balanced health.

Here are some tips on what to do when you see a pattern of sugar cravings start to rise:

1. Nourish Your Body With Nutrient-Rich Foods
Cravings often stem from nutrient deficiencies. Ensuring a balanced diet rich in whole foods can help curb the desire for sugary treats. Focus on incorporating plenty of fruits, vegetables, lean proteins, and healthy fats. Foods high in fiber, like oats, beans, and leafy greens, help stabilize blood sugar levels, reducing the intensity and frequency of cravings.

2. Stay Hydrated
Sometimes, what we perceive as a craving for sugar is actually our body signalling thirst. Drinking adequate water throughout the day can help keep cravings at bay. If plain water doesn’t excite you, try infusing it with slices of citrus fruits, cucumber, or mint for a refreshing twist.

3. Prioritize Protein And Healthy Fats
Including sufficient protein and healthy fats in your meals can promote satiety and help regulate blood sugar levels. Protein sources like eggs, nuts, seeds, and legumes, along with fats from avocados, nuts, and olive oil, provide lasting energy and keep you feeling full longer, reducing the urge for a sugar fix.

4. Embrace Natural Sweeteners
When the craving for something sweet becomes irresistible, opt for natural sweeteners such as honey, maple syrup, or coconut sugar in moderation. These alternatives can satisfy your sweet tooth without the adverse effects of refined sugars.

5. Utilize Mindful Eating Practices
Engage in mindful eating by paying close attention to what you eat and savouring every bite. This practice can help you recognize when you're truly hungry versus when you're eating out of habit or emotional need. By slowing down and appreciating your meals, you’re less likely to seek out sugary snacks impulsively.

6. Get Moving
Physical activity is a powerful tool against cravings. Exercise releases endorphins, which can improve mood and reduce stress, often underlying causes of sugar cravings. Whether it’s a brisk walk, a yoga session, or a full workout, find an activity that you enjoy and make it a regular part of your routine.

7. Sleep Well
Lack of sleep can trigger cravings as your body seeks quick energy fixes. Aim for 7-9 hours of quality sleep per night to help regulate hunger hormones and keep your cravings in check. Establishing a consistent sleep schedule and creating a restful environment can support better sleep hygiene.

8. Plan And Prepare
Planning your meals and snacks* in advance can prevent you from reaching for sugary options out of convenience. Prepare healthy snacks like fruit, nuts, and yogurt so that you have nutritious choices readily available when hunger strikes.

By implementing these strategies, you can take control of your sugar cravings and embark on a journey toward a healthier, more balanced lifestyle. Remember, it’s not about depriving yourself but about making mindful choices that nourish your body and soul."
Words and image above from article here
*Read more about low carb snacks 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.

All the best Jan

It's the 1st of June 2025

~ Happy June 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 are enjoying because 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 June and the sixth month of the year!

J is for ? can you guess ?

Yes, I am talking about Jicama !

Jicama is a root vegetable with thick, brown skin and white flesh. It tastes like an apple but not as sweet. It’s a bit like a potato but with a lot fewer carbs. The jicama plant grows mostly in Mexico and Central America on a long vine. But the part you eat is the root.

On the outside, jicama looks like a light brown beet. Inside, it looks and feels like a raw potato, but doesn't taste like one. It's crisp and slightly sweet, like an apple. But jicama doesn't brown like an apple after you cut it.

Jicama is a root vegetable from Mexico and Central America, known for its thick brown skin and crisp, white flesh that tastes mildly sweet, kind of like an apple. It's low in carbs and calories, making it a healthy alternative to potatoes. Rich in fibre, vitamin C, and antioxidants, it offers numerous health benefits, such as aiding digestion, boosting the immune system, and supporting heart health.

You can prepare and eat it in lots of different ways, such as raw with seasonings, pickled, or cooked in dishes such as stews or stir-fries. When storing, keep unpeeled jicama in a cool, dry place for up to 3 weeks, while peeled jicama should be refrigerated and used within a week.

These can grow up to 50 pounds! But the small ones are the best to eat. Jicama (pronounced HEE-kuh-muh or HIH-kuh-muh) goes by many other names, including: Chinese potato, Mexican potato, Mexican yam, Mexican yam bean, Mexican water chestnut, Mexican turnip, Leafcup

Safe for blood sugar - if you are watching your blood sugar and insulin, jicama is a safe snack. It has carbs with a low glycemic load, which means the carbs don't affect your blood sugar very much.

Please keep in mind that while jicama's high fibre content is generally a good thing, people with irritable bowel syndrome (IBS) may want to limit how much jicama they eat.

More to read here

It's not always easy to find jicama in the UK but it's worth looking at specialized grocery stores, online retailers, and potentially at larger supermarket chains with international food sections.

In the UK and Europe we tend to use celeriac as a lower carb swap from potatoes and it's also tasty in slaws. It is similar to jicama and I wrote about in 2022 in this post here

Jicama and Strawberry Salad

Light and refreshing this jicama and strawberry salad is the perfect low carb accompaniment

to roast meat or fish. And doesn't it look pretty!

Recipe details can be seen here

In case you missed last months (May) post you can see it here

You will see 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

Five Random Facts That May Interest You !

Goodness me, it's the weekend again! The days of the week seem to go by so quickly. Today, for a change I'm sharing five random facts that may interest you!

Rubber bands will last much longer when they are refrigerated.
When a rubber band is placed in the fridge, it causes the polymers to relax. This keeps the band from breaking down as fast as it normally does.

The eye of an ostrich is bigger than its brain.
Its eyes are around the size of a billiard ball. One eye is also smaller than the other. Perhaps this is why they tend to run in circles.

On average, a secretary will use its left hand for 56% of what they type on a keyboard.
This is because most of the most common letters in the English language are on the left side of the keyboard. The right side of the keyboard only contains i and n as the most common letters.

The dot over the small letter 'i' is called a tittle.
This dot is an integral part of the lowercase i and j. These dots also appear over the letters in various languages.

Tiramisu translates to ‘take me to heaven’ in Italian.
This implies that this dish is so good that it would take you to heaven. This Italian dessert is well-loved all over the world and has several alternative twists you can create... you may like to look at this lower carb Tiramisu Mug Cake recipe, find it here

Whatever your plans are this weekend I wish you a good one.

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 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 plaice with papaya, feta and rocket salad

Papaya is a fragrant tropical fruit prized for its sweet, orange flesh, and it makes a vibrant contribution to this light salad packed with spring flavours. With gorgeous baked plaice, fresh rocket and creamy feta this dish can be made in under half an hour and is the perfect fuss-free lunch or light main.

Ingredients

serves four
For the fish

4 skinless plaice fillets
1 lemon, zested and juiced
1 tbsp olive oil
For the salad

1 ripe papaya, de-seeded and cut into 1cm chunks
60g wild rocket (arugula)
2 ripe avocados, de-stoned and cut into 1cm chunks
small handful fresh coriander, leaves picked
small handful fresh mint, leaves picked and any large leaves torn
1 lemon, juiced
2 tbsp olive oil
100g feta, crumbled

Each serving contains

Carbohydrate 9.1g Protein 25.8g Fat 30g Fibre 5.5g

Method
1.Preheat the oven to gas 4, 180°C, fan 160°C.
2. Line a roasting tin with non-stick baking paper. Arrange the fish in the tin and scatter over the lemon zest. Drizzle over the lemon juice and olive oil, then season with some freshly ground black pepper. Bake for 8-10 minutes, until the fish is opaque and firm to the touch.
3. To make the salad, combine the papaya, rocket, avocado, herbs, lemon juice and oil; toss to coat.
4. Divide the salad between 4 serving plates and top with the crumbled feta. Serve with the cooked plaice.

From recipe idea seen here

Did you know that Christopher Columbus, an Italian voyager reputably once referred to papayas as the fruit of the angels. The fruit which is extremely rich in Vitamin C has a wide range of health benefits making it a great fruit option to include in your diet.

If the papaya is ripe, it can be eaten raw. However, unripe papaya should always be cooked before eating, especially during pregnancy. That’s because the unripe fruit has a high latex content, which can stimulate contractions. The skin is green when unripe, and orange when ripe. The flesh inside is yellow, orange or red.

Read more about this fruit here

~ wishing all readers a happy day ~

Dear reader, you will find a variety of 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

The Tranquil Thames

Some tranquillity on a Thursday ...

A view of houses next to the River Thames in Abingdon, near Oxford

photo seen here : credit Dr Syntax

Located six miles south of Oxford, Abingdon-on-Thames is a quaint, bustling market town nestled on the river Thames just waiting to be explored. Steeped in history and dating back to the Saxon era, Abingdon-On-Thames is a rare gem.

It holds claim to ‘the oldest, continuously inhabited town in England’, Abingdon is a delight to visit. Stroll around the town and soak in the wealth of architecture, historical treasures, shopping, independent stores and of course the beautiful Thames river.

The River Thames, known alternatively in parts as the River Isis, is a river that flows through southern England including London. At 215 miles (346 km), it is the longest river entirely in England and the second-longest in the United Kingdom, after the River Severn.

... and there is usually a wonderful tea stop to enjoy a slice of cake, or even  a scone, with your favourite brew. The scones may not be as low a carb as these ones here 

~ dear reader, I wish you a happy and tranquil Thursday ~

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

Please note, not all recipe suggestions 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

Organic Food : Is It Better For You?

"Is organic food better for me?

There have been a number of claims which suggest that food grown organically is healthier and more nutritious, and many of us are prepared to pay a premium for organic food because we think it is better for us. But is it?

If you look beyond health effects there are lots of reasons why people choose to buy organic food.

For some people it’s an ethical and environmental choice; organic food uses fewer pesticides and less intensive farming methods.

But we wanted to put the health related beliefs to the test. So Dr Chris van Tulleken teamed up with Dr Catherine Birch and Professor Graham Bonwick from the University of Chester to run a number of tests to find out if it is worth spending our money on.

The Taste Test
Firstly, we wanted to find out whether the way organic food is produced actually makes it more flavoursome.

For this informal test we selected organic and non-organic equivalents of carrots, apples and tomatoes from a single supplier, and matched them in terms of agricultural variety and appearance. Chris then set up his own market stall in the centre of Chester and asked volunteers to taste the organic and non-organic produce and rate which one they preferred.

We found that more people preferred the organic apples and tomatoes, but interestingly, most people preferred the non-organic carrots.

So although it was not the most robust scientific test it does seem that the non-organic food is not a million miles behind the organic food in terms of taste.

The Pesticide Test
In our second experiment, we tested the pesticide residue of both organic and non-organic food to compare in the levels of harmful chemicals they contain.

Graham and Cath used a very simple broad spectrum test to determine the presence of a multitude of different commonly used pesticides including carbamates like Aldicard, Carbaryl, Carbofuran; organophosphates including Methamidophos, Mevinphos; and thiophosphate pesticides like fenitrothion, malathion, parathion. A positive result using this test indicates the presence of these compounds at concentrations above certain detection limits.

In the organic food sample we found no detectable pesticides.

But we found that our non-organic food did contain ‘trace amounts’ of pesticides. Based on the extraction methods, the pesticide concentrations in the original sample would have been greater than the following values:

• Carbamates - 50 parts per billion
• Organophosphates - 40 parts per billion
• Thiophosphates - 50 parts per billion

But, these are considered to be levels which a safe for human consumption. And so really you shouldn’t be worried at all.

Of course, pesticides affect the environment, so that is one reason for buying organic. But as far as your health is concerned, current scientific research suggests that the fruit or veg sold in the UK does not contain levels that could be harmful – whether organic or not.

The Nutrition Test
Finally, we wanted to find out whether organic food is more nutritious. For this, Graham tested the vitamin C and total polyphenol content (chemicals produced by plants thought to be very good for our health) of our fruit and veg samples.

In this test he found no significant difference between conventional and organic produce. This result reflects published research done in other labs.

When you’re out buying fruit and veg, is it true that it doesn’t matter what you buy in terms of your health?

Interestingly, it seems that Vitamin C and other key nutritional components of food are known to be affected by factors such as handling and storage conditions. Vitamin C is by far the least stable nutrient during processing and storage partly because it is highly sensitive to oxidation. So the retention of vitamin C is often used as an estimate for the overall nutrient retention of food products.

So Graham and his team tested three different kinds of carrot to evaluate the impact that storage conditions can have on their nutritional composition: fresh organic carrots purchased from a supermarket, the same carrots which we then kept in the cupboard for 4 days and frozen carrots.

The fresh carrots had a healthy vitamin C level of just above 730mg per kilo but we found that after 4 days this level drops over 10% down to 630 mg per kilo.

In most studies freshly picked vegetables consistently contain the greatest amount of vitamin C. However, vitamin C begins to degrade immediately after harvest and will degrade steadily during prolonged storage (although refrigeration can slow the degradation). But that loss of nutritional content because of storage affects organic food just as much as any other.

So how can we get the most out of our vegetables?

Well, in our test we found that the frozen carrots contained even more vitamin C than their fresh counterpart – a whopping 740mg per kilo.

This is because frozen food is often frozen within an hour of being harvested. So the vitamin C is not given a chance to degrade.

So although there are lots of good environmental reasons to eat organic food, there isn’t much evidence of an increased benefit to your health. If it’s maximum nutrition you’re after your best bet might be to reach into the freezer compartment."

"Useful links

• Professor Graham Bonwick (www.chester.ac.uk)
• Defra Expert Committee on Pesticide Residues in Food (PRiF) (www.pesticides.gov.uk)
• ‘Antioxidants in Fresh and Frozen Fruit and Vegetables: Impact Study of Varying Storage Conditions’, Bonwick et al, 2013 (bfff.co.uk)
• ‘A comparison of the nutritional value, sensory qualities, and food safety of organically and conventionally produced foods’, Bourn et al, 2002 (www.ncbi.nlm.nih.gov)
• ‘Nutritional quality of organic foods: a systematic review’, Dangour et al, 2009 (www.ncbi.nlm.nih.gov)
• ‘Are organic foods safer or healthier than conventional alternatives?: a systematic review.’ Smith-Spangler et al, 2012. (www.ncbi.nlm.nih.gov)
• ‘Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses’, Baranski et al, 2014. (www.ncbi.nlm.nih.gov)"

All words above from article here

Related Post

Ways to Lower Your Pesticide Consumption : Read it here

Important:

Readers please be aware that all 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.

All the best Jan

Spinach ... it's in season now!

Spinach is available all year round but is in season during the spring (March - June UK). It is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood. Indeed, there are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. 

Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. Others include kale, broccoli and green cabbage.

Leafy spinach is a handy veg to keep in the cupboard for adding to soups, stews or simply raw in salads. Baby spinach has a milder flavour, but in all varieties you should look for bright green leaves and crisp stems. Spinach cooks quickly and shrinks dramatically, so you often need more than you might think.

You can read more about spinach here

How about trying

Cauliflower Spinach Chicken Alfredo

swap pasta for cauliflower

the recipe per serving works out at 14g carbs

see more details here

Spinach and ricotta lasagne with courgette/zucchini pasta

swap pasta for courgettes/zucchini

the recipe per serving works out at 19.3 g carbs

see more details here

Dear reader, this blog is presented in a magazine style. You will find a variety of articles, studies, thoughts, photographs, music and recipes!

Please note, not all recipe suggestions 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

Seagulls ... love them, hate them, put up with them!

Love them or hate them, or perhaps just put up with them! Seagulls, well really they are herring gulls, are seen everywhere, but of course especially near the sea. They are clever, beautiful and very adaptable - but just watch your lunch because they already have their eye on it, and boy can they swoop/dive down quickly!

hey already have their eye on

Diving For Dinner

However a study suggests that gulls not so gutsy when they're alone.

Let's set the scene - you sit down to enjoy a delicious snack on a sunny day at the beach when a peckish gull swoops in and swipes your food!

It's the stuff of nightmares, right? But the birds might not be as brave as their reputation suggests, according to a new study.

The research shows gulls are more likely to take risks - including stealing food - when they're in a group compared to when they're alone.

It's down to something called neophobia, which is a fear of things that are new or unfamiliar.

As part of the study, a team of researchers from Ghent University in Belgium carried out tests with 54 young herring gulls.

They wanted to find out if and how quickly the birds approached food with an unfamiliar object close by, and also whether being around other gulls impacted how quickly they went for the food.

Each of the birds was given a unique marking before the test so they could be easily detected by a camera mounted on the roof.

Before the testing, a plate filled with fish was placed at the back of an enclosure close to either an object the birds were already familiar with, or one that was brand new to them.

Some of the objects included a blue bucket, a colourful ball and a yellow brush.

Then either a single bird, or group of gulls was given access to the enclosure for 10 minutes at a time.

What were the results?

The study found the birds in groups were quicker to eat the food presented to them compared to gulls which were tested alone.

More specifically, the birds in groups with familiar objects ate the food the quickest, with the birds in groups with new objects eating the food at the second fastest rate.

Individual birds with unfamiliar objects took the longest time to eat, with 24 of them not eating anything during the trial.

The final results suggest the presence of fellow gulls reduces the risk the birds feel when they're alone, encouraging them to behave with less caution.

So next time you see a group of gulls eyeing up your food, watch out - you might want to make a move before they do!

Words taken from article seen here

... and what would your caption be for that single gull photograph, he looks a bit quirky to me!

Related Post

Diving For Dinner : read it here

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

Rest, Relax and Enjoy Your Day ... and weekend

image seen here

Dear Reader

Rest, Relax and Enjoy Your Day ... and weekend.

I'm certainly going to take time to do just that 😊

All the best Jan

Four for Friday : Some Meal Choices

Sharing four meal choice suggestions

which I hope you may enjoy 😊

Mustard and Sage Chicken with Celeriac Mash

Swapping potatoes for celeriac lowers the carbohydrates in this dinner suggestion, 

ready in under half an hour and tastes great!

Ingredients

Serves Three - adjust recipe to suit

1 celeriac, peeled and cut into chunks

3 chicken breasts, skinless

1 tbsp. English mustard powder

2 tsp olive oil

2 garlic cloves, crushed

8 sage leaves, chopped

100g low-fat crème fraîche, plus 2 tbsp. for the mash

1 chicken stock cube

2 tbsp. wholegrain mustard

To Serve

275g cooked green veg, such as thin-stemmed broccoli, peas or Savoy cabbage,

Instructions

and more, can be seen here

Lemon Garlic Pork Steaks with Mushrooms

This simple to make recipe suggestion is very tasty, low in carbs and gluten free.

Also it only dirties one pan - don't you just love recipes like this 😀

Ingredients

Serves Four

4 large, bone-in pork steaks (about 2 lbs)

2 tsp lemon pepper seasoning

1 1/2 tsp sea salt, more to taste

3 tbsp. butter (or ghee)

3 tbsp. olive oil

1 cup chicken stock

6 cloves garlic, minced

8 oz. cremini mushrooms, quartered

2 tbsp. fresh parsley, chopped

1 lemon, thinly sliced

Instructions

more details here

Thai Fish Parcels

These Thai fish parcels are the perfect stress-free dinner.

Simply wrap cod, spinach and peppers in baking paper

add a drizzle of fragrant ginger and lime dressing and bake in the oven.

Unwrap and serve with your choice of side dish.

Ingredients

Serves Four

360g frozen cod fillets

400g frozen leaf spinach

1 yellow pepper, deseeded and sliced

2 garlic cloves, crushed

3cm piece ginger, peeled and grated

2 limes, 1 juiced, 1 cut into wedges

1 tbsp olive oil

To serve, some suggestions

Low Carb Cauliflower rice - see here

Note: many supermarkets now sell ready frozen cauliflower rice

Low Carb Cauliflower rice with turmeric, perfect for Asian style low carb dishes - see here

240g long-grain rice (higher carb)

15g fresh coriander, leaves and stems separated and chopped for garnish

Instructions

can be seen here

Easy-Peasy Cheesy Frittata

This 'easy-peasy' cheesy frittata is just great for a simple, light lunch or tea.

It can be enjoyed by adults and children alike.

Simply served with a salad, a green one as seen in the picture above,

or perhaps some tomatoes and cucumber too.

Really it's down to you to choose your favourite side salad.

Ingredients

Serves four

2 spring onions (scallions), ends trimmed off

4 tablespoons of frozen peas, defrosted

1 courgette (zucchini), halved with the ends cut off

2 slices of ham

100g feta cheese

4 eggs

Instructions 

can be seen here

I wonder, do you a favourite looking recipe out of these four?

~ Wishing you a happy day ~

Dear reader, you will find a variety of 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