April birth month flowers : The daisy and the sweet pea

What Are the April Birth Flowers?

The April birth month flowers are the daisy and the sweet pea. The daisy stands for innocence, purity, and true love, while the sweet pea is a way to say goodbye, send good wishes, or merely convey a thank you.

The Daisy

Stemming from Old English, the daisy comes from “day’s eye,” referencing the daily habits of the English daisy, with its petals opening in the day and closing at night. Depending on the species, the daisy can be one of your earliest spring bloomers or among the last to appear in the fall.

Daisy Meanings and Symbolism

• The daisy has long represented innocence, purity, and true love.
• Each colour daisy represents something different. The white daisy symbolizes purity and innocence; yellow means joy and friendship; pink represents affection; and red symbolizes love and romance.
• According to an old Celtic legend, when an infant or child died, the gods would cover the child’s grave with daisies to cheer up the parents.
• In Norse mythology, the daisy is the sacred flower of Freyja, the goddess of love, beauty, and fertility. In turn, the daisy became a symbol of motherhood and childbirth, and of new beginnings. Daisies are a common gift for new mothers.
• A Roman myth attributes the creation of the daisy to the nymph Belides, who turned herself into a daisy to escape the affection of Vertumnus, the god of gardens and seasons. The Latin word for Daisy, bellis, is derived from the nymph’s name.
• It was once thought that a daisy in a bouquet was a sign of one’s ability to keep a secret.
• “Daisy” has been used in many phrases over time. “Fresh as a daisy” means someone has had a good night’s rest; “oopsy daisy” or “whoops-a-daisy” is said after a mistake or blunder.
• Daisies have been linked to the Virgin Mary because they represent love, innocence, and new beginnings.
• The daisy is a flower given between friends to emphasize the keeping of a secret; the daisy means “I’ll never tell!”

The Sweet Pea

The sweet pea (Lathyrus odoratus) is part of the Fabaceae family and is related to beans and other legumes. While it is not a crop pea, it is a close relative. Due to its similar look, it’s also commonly confused with the Everlasting Pea. While sweet pea has been used in some areas of the world for medicine and food, unlike its edible garden pea relatives, it is considered toxic to humans and animals.

Native to Italy and the Mediterranean region, sweet peas are beautiful and have a sweet fragrance—often likened to oranges, honey, and jasmine—that can brighten any room.

They are found in a wide range of colours, with hundreds of varieties having been developed over time, and bloom from spring to early summer, depending on the planting region.

Sweet Pea Meanings and Symbolism

• In the language of flowers, a bouquet of sweet peas is a way to say goodbye or thank you for a lovely time. It can also mean blissful pleasure, good wishes, kindness, gratitude, and friendship.
• Some English gardeners call them the “Queen of the Annuals.”
• In France, the flower has long been a traditional gift for brides, providing good luck on her wedding day and in the marriage.
• At one point, it was worn for strength or to reveal the truth. Sweet peas were also worn in pockets to provide a fragrance to clothing.
• In some cultures, the sweet pea was thought to have magical properties.

The above from article seen here

~ wishing you Happy April days ~

This blog is presented in a magazine style. 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

Tuna Lettuce Wraps - Healthy Lunch

How about these nifty wraps with avocado mayo as a great low-carb, high-protein lunch.

 They're packed with omega-3-rich tuna while also being low in salt.

Ingredients

Serves Two
2 drops oil, for brushing
2 x 140g fresh tuna fillets, defrosted
(although you can use canned tuna)
1 ripe avocado
½ tsp English mustard powder
1 tsp cider vinegar
1 tbsp capers
8 romaine lettuce leaves

(although you can use iceberg or butterhead)
16 cherry tomatoes, preferably on the vine, halved

Instructions
1. Brush the tuna with a little oil. Heat a non-stick pan, add the tuna and cook for 1 min each side, or a min or so longer for a thicker fillet. Transfer to a plate to rest.
2. Halve and stone the avocado and scoop the flesh into a small bowl. Add the mustard powder and vinegar, then mash well so that the mixture is smooth like mayonnaise. Stir in the capers. Spoon into two small dishes and put on serving plates with the lettuce leaves, and tomatoes.
3. Slice the tuna (it should be slightly pink inside) and arrange on the plates. Spoon some ‘mayo’ on the lettuce leaves and top with tuna and cherry tomatoes and a few extra capers. To eat, roll up into little wraps.

Nutrition Per Serving

Fat 17g Carbs 8g Protein 40g Fibre 8g Salt 0.6g
From original recipe here

~ enjoy your day ~

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

'Foods you should avoid when taking common medications'

While maintaining a balanced diet rich in fruits and veggies is crucial, those with specific health conditions need to ensure they're not inadvertently causing more harm than good.

Individuals on regular medication for various health issues might be oblivious to the fact that certain fruits, vegetables, dairy products, and beverages can interfere with their medicine's effectiveness. In some instances, combining food and specific medications could potentially harm the body and even worsen the condition it's meant to treat.

Whenever you start a new medication, it's essential to thoroughly read any accompanying leaflets or information packs as these may contain warnings about food interactions. Moreover, some medicines may need to be taken on an empty stomach due to potential interactions with other substances - another crucial point to be aware of when starting any new medication.

Here is a list of common food and drinks that could meddle with your medication....

1. Grapefruit is perhaps the most frequently cited food to avoid when on certain medications. Despite being loaded with vitamin C and potassium, other chemicals in the fruit can disrupt how your body metabolises certain drugs.

Specifically, furanocoumarins can interact with the enzymes in your digestive system responsible for breaking down and processing medications.

In many instances, this can result in the body metabolising more of the drug than initially intended, leading to an increased dosage which can be particularly hazardous with certain medications.

Some of the most prevalent medicines that interact with grapefruit include:

• Statin drugs used for cholesterol reduction
• Certain high blood pressure treatments
• Anti-anxiety medication
• Corticosteroids utilised for Crohn's disease management
• Antihistamines

2. Liquorice is a frequent component in various sweets and snacks, but some research indicates it could potentially lower blood potassium levels, leading to irregular heart rhythm and hypertension. Consequently, specific medicines that also impact potassium levels in the body may have amplified side effects when combined with liquorice, such as corticosteroids.

3. Dairy products rich in calcium and magnesium might disrupt the absorption of certain infection-fighting medications. Notably, some studies suggest that milk and other dairy items could hinder the body from effectively absorbing some antibiotics, potentially diminishing their efficacy.

If you are worried about consuming particular foods while on regular medication, it's always advisable to first consult your Doctor or medical team as they can provide further guidance on how to take your medicine.

Above words and image from article here

Important:
Please note articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your GP or local health care team/provider.

All the best Jan

Chocolate Pound Low Carb Cake : Made with Coconut Flour : Diabetic Friendly

Goodness! It's Sunday! I hope you are all having a good weekend. Here in the UK many of us have been enjoying some lovely sunshine and warmer spring-like days. Some (but not all) of our schools are now on their Easter Holiday Break and the children no doubt looking forward to receiving some Easter Eggs! With chocolate in mind I thought it a good idea to share this recipe for a low carb Chocolate Pound Cake, it's made with coconut flour ... can I cut you a slice! 

If you are looking for "an easy low carb coconut flour pound cake made with coconut flour and baked in a loaf pan" then look no further! "This simple low carb cake is great as a snack with a pat of butter or dressed up with ice cream... for some people, not being able to enjoy desserts and baked goods on any diet is a deal breaker. But low carbers have found ways to 'healthify' some of their favourite recipes, making them diabetic friendly and healthy for weight-loss."

"Because coconut flour is used in this recipe, the net carbs are super low and perfect for those on a ketogenic diet. Another plus? Since the price of almond flour has steadily climbed higher, coconut flour is becoming the more economical choice."

Ingredients
Serves 12
2 net carbs per serving.
Dry Ingredients
3/4 cups (70 g) (Bob's Red Mill) Coconut Flour
1/2 cup (115 g) Sukrin 1 (or Swerve Granulated)
1/4 cup (25 g) unsweetened cocoa powder (sift before measuring)
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon instant coffee or espresso, optional
1/2 teaspoon salt
1/4 teaspoon xanthan gum
Wet Ingredients
6 large eggs
1/2 teaspoon vanilla
1/2 teaspoon stevia glycerite or more to taste
2 teaspoons vinegar
Melt together
4 ounces (1 stick/ 113 g) salted butter, melted (or coconut milk)
1 ounce (28 g) unsweetened baking chocolate, chopped
Optional Topping
2 tablespoons (Lily's) Sugar-Free Chocolate Chips

Please find cooking instructions, and much more, at Low Carb Maven blog here

Yummy!

I'll go and put the kettle on,

tea or coffee?

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

'Best Low Carb Blogs 2025'

50 Best Low Carb Blogs and Websites in 2025

A recently received, and totally unexpected, email from Anuj the Founder of Feedspot landed in the lowcarbdiabetic inbox stating that this blog has been selected, and rated, by their panelist at number four of the Top 50 Low Carb Blogs on the web, ranked by 'relevancy, authority, social media followers and freshness', see here

As regular readers will know my wonderful Eddie started this blog, along with a small team of diabetics, back in 2010. A lot has happened during those years, some members went on to pastures new, while others were sadly lost to illness ... but the blog is still here and thanks to all you wonderful readers still going strong!

The blog is now just me, as Eddie passed away last August, and I know he is looking down saying "well done girl, keep going" and I will 😊

I would like to thank Feedspot for the thumbs up, and a special thank you to the people that read and comment on this blog, you are appreciated, and I wish the best of health to you all.

Below you will find links to a small selection of lower carb recipe suggestions

that may be of interest to you, but of course there are many more within the blog  

Chicken Choices : See here

Pork Choices : See here

Fish Choices : See here

Vegetarian Choices : See here

Vegan Choices : See here

For now my thanks, and I wish you

All the best Jan

What to eat for osteoporosis : It’s never too early to start looking after your bones

Many in the UK, and worldwide, are living with osteoporosis and it’s never too early to start looking after your bones. Sharing words from Registered nutritionist Jo Williams

What to eat for osteoporosis
Osteoporosis occurs when bones become weak, fragile and more porous; this may lead to fractures. The risk of developing osteoporosis increases steadily as we age. After the age of 35, we naturally lose bone density, making it increasingly important to eat the right foods and implement lifestyle changes to help maintain bone density and strength.

Here are ways to support bone health:

• Calcium and vitamin D are key nutrients for bone health. Calcium-rich foods include dairy products (milk, cheese and yogurt), calcium-set tofu, green leafy vegetables, almonds, canned salmon and sardines, and sesame and sunflower seeds. Vitamin D is vital for the absorption of calcium, but sadly it's found in only a few foods – oily fish, egg yolks and liver all provide useful amounts.
• Magnesium may have an important role in helping keep bones healthy. Good sources include Brazil nuts, sunflower and sesame seeds, almonds, bananas and dark green, leafy vegetables, such as spinach.
• Studies have found that a good intake of vitamin K may result in denser bones and fewer hip fractures; kale, broccoli and other green leafy veg are useful additions to your diet. However, if you are on certain prescribed medication, such as anti-coagulants like Warfarin, you should speak to your GP before making any changes to your diet.
• Eat less salt and consume less alcohol and fizzy drinks. A high salt intake may lead to calcium being leached from the bones and excreted by the body. Excessive alcohol intake may damage the cells that make new bone.
• Taking too much vitamin A in supplemental form is thought to weaken bones over time – studies suggest that an average of 1500mcg a day over many years may affect the density of your bones and make them more likely to fracture.

Tips for strong bones
1. Eat plenty of fresh fruit and vegetables, which contain the minerals potassium and magnesium – these may encourage bones to absorb key minerals, such as calcium. Fruit and vegetables also contain vitamin C and zinc, which are required for bone health.
2. Take regular weight-bearing exercise and quit smoking. Smoking leaches calcium directly from bones.
3. Stick to government guidelines on alcohol consumption and enjoy at least two alcohol-free days each week.
4. Make sure you get plenty of natural sunlight, particularly in the winter months. Vitamin D, which is vital for bone health, is synthesised in sun-exposed skin.

Here are three bone-healthy recipes, each of the links show the recipe and nutritional values so you can check out which recipe would suit you best:

lentil salad with tahini dressing,

roasted cauli-broc bowl with tahini hummus 

sardines & tomatoes on toast.

Have a look at some sardine recipes on this post here

Helpful link to the Royal Osteoporosis Society UK here

Important:
Please note articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your GP or local health care team/provider.

All the best Jan

Greek Style Roasted Mushrooms with Red Pepper, Herbs and Feta : Low In Carbs

How about Going Greek Midweek with this Greek Style Roasted Mushrooms with Red Pepper, Herbs and Feta side dish. Its vegetarian, tasty and low in carbs 😋

These Greek-Style Roasted Mushrooms with Red Pepper, Herbs, and Feta are perfect for a meatless side dish. It's low carb, keto and gluten free. The dish is termed 'Greek Style' because of the herbs and feta used, you can read more about feta cheese here.

Ingredients
(makes about four servings)
4 T extra virgin olive oil
2 T fresh mint, finely chopped
2 T fresh oregano, finely chopped (Other fresh herbs of your choice could be used.)
3 T fresh lemon juice (or less if you’re not a big lemon fan)
12 oz. jar roasted red pepper, drained well and diced into small pieces
1 pound fresh white or brown mushrooms
1/3 cup crumbled Feta cheese
salt, fresh ground black pepper to taste

Directions
1. Preheat oven to 450 F and line a roasting pan with aluminium foil.
2. Wash the herbs finely chop.
3. Drain the red peppers in a colander placed in a sink, then chop into small dice.
4. Mix 2 T olive oil with the lemon juice; (you can use fresh-frozen lemon juice), diced red pepper, chopped mint, and chopped oregano.
5. Set aside to marinate while you prep and roast mushrooms.
6. Wash mushrooms and spin dry or dry with paper towels.
7. Cut large mushrooms into quarters and smaller ones in half so you have same-size pieces and toss mushrooms with the remaining 2 T olive oil and salt and pepper.
8. Arrange on foil-lined roasting pan.
9. Roast at 450 F for 15 minutes, until mushrooms are starting to get brown and liquid is mostly evaporated.
10. Then turn mushrooms over with a metal spatula and return to oven to roast about 5 – 10 minutes longer.
11. Mushrooms should be brown all over.
12. Place mushrooms back into the bowl you used to toss them with olive oil, add the red pepper and herb mixture, and gently combine.
13. Taste and add more salt and pepper if desired.
14. Arrange the mushrooms on a large serving platter, sprinkle with crumbled Feta cheese, and serve.
15. This is good warm, or at room temperature.

This idea from Kalyn's Kitchen blog, see more here
If you need help with measurement/weight conversion see here

A short guide to spoon sizes and abbreviations

tsp, tsps, t, ts, tspn - teaspoons
tbsp, tbsps, T, tb, tbs, tbl, tblsp, tblspn - tablespoons
dsp, dsps, dspn, dstspn - dessertspoons

Dear reader, 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

It's the 1st of April 2025

~ Happy April 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 April and the fourth month of the year!

A is for ? can you guess ?

Yes, I am talking about asparagus !

Asparagus, these slender, green spears are a sign of spring in many regions.

Asparagus is a nutritious and tasty addition to any diet. It’s low in calories and a great source of nutrients, including fibre, folate and vitamins A, C and K. Additionally, eating asparagus has a number of potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes and lower blood pressure. Plus, it’s easy to prepare and makes a delicious addition to a number of recipes. Asparagus can be boiled, grilled, steamed, or roasted, and it serves as an excellent side dish or as an ingredient in salads.

A recipe you may enjoy that features asparagus is

Asparagus Wrapped With Prosciutto

it makes a tasty snack or appetizer

Ingredients

serves four

16 slices of prosciutto

16 spears of asparagus

Drizzle of olive oil

Lemon zest, optional

Freshly grated Parmesan cheese, optional

Instructions

1. Preheat oven to 400 F (200 C).

2. Carefully wrap each slice of prosciutto tightly around each asparagus spear (in a spiral).

3. Place on a baking tray (lined with parchment paper) drizzle with a little olive oil then bake for 10 minutes, flip carefully and bake for another 5-10 minutes until the prosciutto is crispy.

4. Transfer the asparagus to a serving platter, or individual plates.

5. Top with lemon zest and freshly grated Parmesan cheese, if using.

6. Serve immediately while hot.

Prosciutto is an Italian ham that is dry-cured and very thinly sliced. It tastes like a salty ham. The word prosciutto essentially means ‘to dry out’. The curing process can take anywhere from nine months to two years! Unfortunately, prosciutto is not the most economical meat in the world! It could be substituted for thinly sliced deli ham, turkey, or roast beef.

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

January and February's posts can be seen here and 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

'The Unconventional Trick To Stop Yourself From Crying While Cutting Onions'

I'm sure we all enjoy visiting our friends in 'blogland' and wondering what they may blog about today! Well the other day I visited Victor's blog and he was sharing some "Scientific Facts" such as did you know that the majority of men with beards (about 68%) sleep with their beards tucked under the bed covers rather than over the bed covers? and in order to peel and cut an onion without tears you have to do it under water; that is if you can hold your breath for that long?

Well this fact about onions got me thinking, because as I commented to him, I can remember at one time being told that to stop your eyes watering while peeling/cutting an onion you need to hold a metal spoon in your mouth!!! Some people say this works although you do look a little silly while cutting your onion ...

But on further investigation this could be the right thing to do!

"Eyes burning, nose stinging, face watering; we all know how it goes when it comes to cutting onions. Some people grin (cry) and bear the discomfort that comes with slicing into that root vegetable and releasing the chemical syn-propanethial-S-oxide. (Yes, that's what causes us to cry!) While others have a list of onion-cutting tips, such as keeping your knife razor-sharp or refrigerating your onion before chopping. However, there is an oddly simple, no-tears onion-cutting solution that could change your entire experience: a metal spoon.

That's right, all you need to do is put a metal spoon in your mouth while chopping, and it will stop the onion's acidity from irritating your eyes. As a natural-born skeptic, I did not expect this to work when I pulled out my large, white (unrefrigerated) onion for the chopping. Lo and behold, I cut the onion in half and then into half-moons without a single tear shed throughout the process. Although, according to my family, I looked absolutely ridiculous.

How does the spoon trick work?

You may have already heard of other versions of this no-tear method, from clenching a wooden spoon between your teeth to holding some bread in your mouth. While not all of these techniques have been tested and tried, the theory behind how and why they work applies to all. Some think the composition of the metals in the spoon creates a barrier that prevents harsh chemicals from entering your eyes. In reality, the reasoning is much simpler. When you put a spoon in your mouth, your breathing shifts from your nose to your mouth, which stops the syn-propanethial-S-oxide from reaching your eyes.

There are plenty of ways to avoid crying while cutting onions. One of the most effective is to chop them with your oven's hood fan running. However, if you want to try the spoon experiment at home, you can easily do so with a coffee spoon, wooden ladle, or even a toothpick. While some believe that this method is a myth (and I don't blame them), it worked wonders for me. To be clear, I only tried the trick on one onion so it was admittedly a small sample size. Aside from making you look silly for about five minutes, this hack is so easy it's worth at least a try the next time you're chopping onions."
Words above from article here

If you do give this a try please let us know in the comments how you got on, and if you have your own tip to share which helps when peeling onions please let us know in the comments section.

My thanks to Victor for giving me this idea for a post.

Happy onion peeling/cutting everyone.

All the best Jan

Mothers Day Weekend (UK) 2025

Here in the UK, 30th of March is Mothers Day (2025), and hopefully your card(s) will have been received and displayed, you may receive presents too, however you celebrate, have a Happy Mothers Day.

It is also the weekend when British Summer Time starts and the clocks go forward at 1.00am on the 30th ... you can read more about that here

For those of you who may be interested here are three 'Mothers Trivia' facts.

A woman becomes pregnant most easily at the age of eighteen or nineteen, with little real change until the mid twenties. There is then a slow decline to age thirty-five, a sharper decline to age forty-five and a very rapid decline as the women nears menopause.

When the female embryo is only six weeks old, it makes preparations for her motherhood by developing egg cells for future offspring. (When the baby girl is born, each of her ovaries carries about a million egg cells, all that she will ever have).

In the vast majority of the world's languages, the word for "mother" begins with the letter M. Does your country? I believe in Japan the word is Okaasan

Above facts from here

If you should be celebrating Mother's Day, have an especially nice day.

~ I will be very fortunate, as I will spend time with family over the weekend ~

Forever in my heart

Forever in my thoughts

Forever in my life

My mum is always with me

Thank you Mum

I'll always love you

All the best Jan

Friday Recipes : Cheesy Bean & Lentil Bake or Squash & Turkey Bake

The weeks seem to fly by and many may be asking, are you sure it's Friday Jan?

Well, as I post this, yes Friday is here and I share two recipe suggestions ...

I wonder, which one takes your eye?

Cheesy Bean and Lentil Bake

This hearty veggie lentil bake can be prepared in advance and topped with cheese and breadcrumbs just before cooking.

Ingredients

Serves 4 - 6
2 tbsp olive oil
1 large onion, finely chopped
2 sticks celery, finely chopped
1 large carrot, finely chopped
1 courgette/zucchini, finely chopped
2 garlic cloves, crushed
½ tsp crushed dried chilli flakes
½ tsp dried oregano
100g/3½oz brown basmati rice
500ml/18fl oz vegetable stock
2 x 400g tin chopped tomatoes
400g tin mixed beans in water, drained
400g tin lentils in water, drained
2 tbsp tomato purée (sun-dried is nice)
150g/5oz mature cheddar, grated
2 tbsp breadcrumbs
salt and freshly ground black pepper

Method
1. Preheat the oven to 190C/170C Fan/Gas 5.
2. Heat the oil in a large saucepan and add the onion, celery and carrot. Cook over a medium–low heat for 10 minutes, or until softened. Add the courgette/zucchini, garlic, chilli and oregano and cook for 2–3 minutes.
3. Stir in the rice and season with salt and pepper. Pour in half the vegetable stock and a tin of tomatoes. Bring to a gentle simmer, cover with a lid and cook for 12–15 minutes, or until the rice is al dente ( cooked to be firm to the bite) has absorbed most of the stock.
4. Add the remaining stock and tomatoes, the beans, lentils and tomato purée. Cook for 5 minutes to reduce a little. Taste and adjust the seasoning if necessary, you may need to add a pinch of sugar to balance the acidity of the tomatoes.
5. Stir in 100g/3½oz of cheese and pour into a large ovenproof dish. Top with the remaining cheese and breadcrumbs.
6. Bake on the middle shelf of the oven for 30 minutes, until the topping is crisp and bubbling. Leave to sit for 2–3 minutes before serving with steamed greens.

Based on six servings, each portion provides:

17g protein, 36g carbohydrate (of which 10g sugars), 15g fat (of which 6g saturates), 7g fibre and 0.7g salt.
From an idea seen here

Squash and turkey bake

This recipe swaps traditional shepherd’s pie ingredients for turkey and butternut squash, with delicious results.

Ingredients

Serves Four
a medium-sized butternut squash
a little olive oil
a large onion
a large clove of garlic
15 chestnut mushrooms
3 sprigs thyme
500g/1lb 2oz minced/ground turkey
salt and freshly ground black pepper
a little flour
400ml/14fl oz red wine
a little Worcestershire sauce
a knob of butter
a little orange zest

Method
1. Preheat the oven at 200C/400F/Gas 6. Peel, seed and roughly chop the butternut squash. Put the pieces of squash in a steamer basket and place over boiling water. Steam for 20-30 minutes until fully tender. They must be soft enough to mash.
2. Peel and roughly chop the onion. Peel and finely slice the garlic. Warm a couple of tablespoons of the olive oil in a large pan, then add the onion and garlic and cook until pale gold. Cut the mushrooms into thick slices or quarters and add to the pan with the leaves from the thyme sprigs. Fry until softened, then transfer to a mixing bowl.
3. Add a further tablespoon of oil to the pan, then, as soon as it starts to sizzle, add the minced turkey. Season generously with salt and pepper and then stir in a couple of heaped tablespoons of flour. Cook for 2-3 minutes, then pour in the red wine and a few shakes of Worcestershire sauce. Simmer at a low temperature for 5 minutes then add the mushrooms and onions. Continue cooking for 5 minutes then tip into a baking dish.
4. Mash the cooked squash with a potato masher then stir in a generous knob of butter and the grated orange zest, to taste. Season with salt and pepper.
5. Pile the mash on top of the turkey, dot with more of the butter, then bake for 35-45 minutes, or until the mash is lightly browned and slightly crisp on top.

This meal based on four servings each serving provides:

40g protein, 22g carbohydrate (of which 12g sugars), 10g fat (of which 3g saturates), 6g fibre and 0.5g salt per portion.

From an idea seen here

This blog offers a wide variety of recipes/food ideas, and not all may be suitable for you. 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

'Meeting nutrient needs on a plant-based diet'

Sharing an article that may be of interest to many readers ...

"Adopting a plant-based diet is becoming increasingly popular, and whether you're looking to reduce your meat intake or fully embrace a diet rich in fruits, vegetables, legumes, and whole grains, there are a few nutrients you should pay attention to, such as:

Calcium:

If you're a vegetarian, you can find abundant calcium in dairy products such as low-fat, plain yogurt. However, if you are moving toward a vegan diet, you can find plant-based sources of calcium such as fortified plant-based milk, tofu processed with calcium, cruciferous vegetables (for example, broccoli and cauliflower), and pulses (beans, peas, and lentils). Try to get two or three servings per day of calcium-rich plant foods.

Vitamin D:

The sunshine vitamin may be obtained through regular exposure to sun (about 5 to 30 minutes a couple of times per week); fortified foods like orange juice, dairy products, or plant-based milk; oily fish such as salmon and tuna; and mushrooms exposed to light.

Vitamin B12:

This vitamin cannot be obtained naturally in a diet without animal foods. If you don't eat meat, dairy products, or eggs, you will need to take a daily supplement, or consume foods fortified with B12 consistently. Even vegetarian diets fall short on B12. 

Iodine:

This mineral is found mainly in fish, dairy products, eggs, and chicken. It's also found in plant foods, but content varies widely. Some types of seaweed contain high levels of iodine, and so does iodized salt. People on vegan diets have been found to fall short of this nutrient and may need a supplement. 

Zinc:

Beans, nuts, whole grains, and a variety of other whole-plant foods contain this mineral. Zinc from plant sources is less easily absorbed. While it's possible to meet your needs on a balanced diet, you may consider a supplement if your intake of zinc-containing foods such as shellfish, eggs, pulses, and grains is limited.

Iron:

This mineral is found in fish, eggs, dairy products, and many plant foods, such as beans, lentils, and grains. Vitamin C intake (high in fruits and vegetables) enhances the absorption of iron, which tends to be lower in plant sources of iron." 

The image and words above, with more to read, can be seen in article 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. Do check with your Doctor/health care team on the daily amount recommended for you with regard to each nutrient as amounts can vary dependent on age, health issues, where you live etc. Before taking any supplements it is always advisable to first consult with your Doctor/health care team.

If you have any concerns about your general health, you should contact your Doctor/medical provider. If you may have any food allergies, or underlying health issues these must always be taken into account, and if you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

Ducks and their food!

I think we all enjoy time spent outside and some of us may be fortunate to live near water and enjoy a walk by a river, lake or canal. We may be fortunate to see some ducks and even feed them ... but if you do feed ducks do please take the following into account!

There are actually a few reasons why you should avoid feeding ducks bread. For starters, bread is not very nutritional for ducks. Can you imagine the health implications if you only ate bread as your diet?

Not only is it not nutritious, bread will attract many other birds and cause overcrowding, which in turn results in an increase in droppings. This can cause further disruption, such as slippery surfaces and possible damage to habitats and waterways.

So what can you feed ducks?
Here is a list of six different foods that you can use as duck feed, instead of bread.

1. Sweetcorn
It turns out that ducks are quite partial to sweetcorn. Tinned, frozen, or fresh. Obviously, remove them from the tin first.

2. Lettuce
As a nation we're guilty of throwing away a vast amount of lettuce, especially the bagged variety. Instead of consigning it to the bin, rip it into pieces and treat your local ducks. Rocket, kale, and iceberg are all great choices.

3. Frozen peas
There's no need to cook them but make sure you defrost them first.

4. Oats
Flapjacks, rolled oats, and even instant porridge oats will be a huge hit with ducks.

5. Seeds
Whether you buy bird seed or just seeds from the fruit and nut aisle in the supermarket, the ducks will be very grateful for these nutritious nibbles.

6. Rice
Ducks will appreciate a handful of leftover rice if you've cooked too much for your dinner. You can also use uncooked rice, both are fine.

What foods should you avoid?
There are a few foods you should avoid feeding ducks in addition to bread.

1. Crisps
Not just crisps, don't feed ducks any 'junk food'.

2. Popcorn
Popcorn hulls and kernels are difficult for ducks to digest, and they can become lodged in their throat and decay over time.

3. Cornflakes
Cornflakes and other cereals provide very little nutritional value to ducks and are high in sugar and other additives.

4. Citrus fruits
Avoid citrus fruits like oranges, lemons, and limes, as well as other high-acid fruits like mango and pineapple, which can induce digestive issues.

5. Onions and spinach
Spinach can induce egg binding issues in ducks by interfering with calcium production. Onions and related vegetables can cause diarrhoea and vomiting, as well as hemolytic anaemia, which can lead to respiratory illness.

6. Avocados
Avocados are a healthy snack for humans, but they are poisonous to birds, particularly ducks, and can induce heart failure.

Words above taken from here

Why your park may have a duck vending machine?

It is all part of the national Feed The Ducks Initiative, which has been working with local authorities across the country (UK) to install the vending machines in a push to reduce bread feeding.

Visitors can use the machine to buy portions of duck-healthy snacks, and clear signs alert people to the issues of feeding the ducks bread.

"Everyone likes to feed the ducks and this initiative will help ensure that the birds are getting a healthy diet," 

Words and image (photo credit Jean Foster) from here

Do you enjoy feeding the ducks, I do and mostly use seeds and peas, and of course on returning home I very often sit down with a cuppa and slice of low carb cake perhaps this Blueberry Coconut Cake see recipe here

As regular readers know, this blog is presented in a magazine style. 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

Baked Ham and Egg Pots : Gluten Free : Breakfast/Lunch/Tea

How about this!

Breakfast in a pot – these baked eggs are super-quick to make and cook!

Perhaps you may prefer one for lunch or tea?

Ingredients

Serves One
1 x 30g/1oz slice of ham
4 fresh basil leaves
1 tbsp half-fat crème fraîche
1 large free-range egg
1 tbsp grated Red Leicester Cheese*
sea salt and freshly ground black pepper
To serve

salad leaves
olive oil, for drizzling
squeeze of lemon

slice of bread** (optional)

Method
1. Preheat the oven to 170C/150C Fan/Gas 3½.
2. Arrange the ham in the bottom of a ramekin dish so that it forms a cup and place the basil inside. Spoon in the crème fraîche and crack in the egg. Sprinkle over the Red Leicester and season with salt and pepper.
3. Place the ramekin on a baking tray and bake for 15 minutes, or until cooked but the yolk is still a little runny.
4. Put the salad leaves on a plate, dress with a drizzle of oil and a squeeze of lemon juice and serve with the ham and egg pot.

From idea seen here

*If you should need a substitute for Red Leicester cheese this article may help you - read it here

**If serving with bread you may wish to see these lower carb choices here

Alternative Egg Free Suggestion

Mexican Breakfast or Lunch Scramble : Egg-free and low-carb : See it here

~ April is getting nearer but for now I wish you more happy March days ~

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

All the best Jan

Garlic and Thyme Roast Chicken : Great for Sunday Gatherings

Yes, I know as this recipe is posted it's Monday but if you should be planning ahead for a family gathering do please keep this recipe in mind!

We all know Roast Chicken is good, see here, but this Garlic and Thyme Roast Chicken makes a simple roast into a show-stopper! This low carb chicken recipe can make a nice change and of course chicken provides a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

A buttery rub and fragrant stuffing is all you need to roast your chicken to crispy, succulent perfection. Tying the legs together gives a wonderful visual finish that also helps to retain moisture and flavour, ... doesn't it look good.

Ingredients
Serves 6-8
1 tbsp salted butter, softened
1.8kg whole chicken
30g fresh thyme (can often be bought in handy packs)
1 garlic bulb, halved lengthways
2 lemons, halved

Method

1. Preheat the oven to gas 5, 190°C, fan 170°C. Choose a roasting tin with a rack and line with foil (see tip below).
2. Rub the butter over the chicken. Sprinkle a few thyme leaves on top and put the remaining sprigs inside the cavity with the garlic and lemon. Tie the legs together with string (see tip below) and season.
3. Roast for 1 hour and 35 minutes, until no pink meat is showing. To check it's cooked through, pierce the thigh with a skewer - the juices should run clear. Remove and leave to rest for 15 minutes before carving. Save the carcass for stock.
4. Serve with vegetables of your choice

Tips
No roasting tin with a rack? Cook on thinly sliced onions or potatoes to crisp up the underside.

To help retain moisture and flavour, and to give a neat finish, tie the legs together, hold cotton kitchen string under the legs and tailbone, pull up and cross the ends over to bring the legs together. Wind around a few times and tie a knot.

To make the roast dairy-free, simply swap the butter for 1 tbsp olive oil.
From an original idea here

~ wishing you a happy day ~

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

Missing penguin Stanley returns home !

photo credit : ollie bayliss/bbc

Stanley the missing penguin returns home

Emperor penguin Stanley is back home with his smaller king penguin cousin, Ernest

Stanley the model penguin has finally made it back home after he went missing before Christmas.

The 1.2 metre-tall statue - which is made of glass fibre - became the subject of a social media appeal after it disappeared.

Stanley was taken overnight on 14-15 December from his home in Buckinghamshire, England, but was found after someone recognised it from news reports.

Stanley's owner, Julia, who is 72, said she was delighted to get him back after three months.

The emperor penguin, which has a damaged beak, had originally been part of a display at Winter Wonderland in London's Hyde Park.

But her son 'rescued' it in 2019 and gave it to his parents.

Police said the penguin was spotted in a back garden not far away and officers "spoke to the resident, who said they found the penguin at a car boot sale".

Officers explained it was stolen, "and the resident let them take it back home to its owners".

Story seen here

Sometimes it just brightens the day to have a slightly whimsical post 😊

Wishing all readers a happy weekend.

All the best Jan

'Chili Bake' : Friday Night Dinner : Low Carb

When you are short on time, look no further than this cheesy low carb/keto chili bake by Libby Jenkinson. It can make a lovely Friday night (or any night) meal. Let the simple ingredients do the talking–ground beef with delicious veggies and flavourful spices. Throw everything in a baking dish, cover with cheese and let the oven do its magic. Serve with fresh cilantro and sour cream!

Ingredients

Serves Four
1 tbsp olive oil
½ cup (2¾ oz.) red onions, diced
2 garlic cloves, crushed
1 lb ground/minced beef
1⁄3 cup red bell peppers, diced
1⁄3 cup green bell peppers, diced
2 tsp ground cumin
1 tsp chili powder
2 tsp tomato paste
1 cup (8½ oz.) canned whole tomatoes
1 cup (4 oz.) shredded/grated cheddar cheese
salt and pepper to taste
For serving
½ cup sour cream
2 tsp fresh cilantro, chopped
Need help with weight, measurement conversion
this should help, see here

Tip
To reduce dishes, you can also cook the beef and vegetables in an oven-safe skillet. When the beef is browned, simply top with cheese and place into the oven.
Recipe instructions
can be seen here

Cilantro is an herb with wide delicate lacy green leaves and a pungent flavour. The seed of the cilantro plant is known as coriander. Although cilantro and coriander come from the same plant, their flavours are very different and cannot be substituted for each other. (Some countries refer to the cilantro as coriander, so any references to "fresh coriander" or "coriander leaves" refer to cilantro.) It can be easily confused with flat-leaf parsley in appearance, so be sure to sniff carefully. Look for a bunch with un-wilted leaves in medium green. Found fresh year round in most markets.
Information about Cilantro from here

Alternative Recipe Suggestion

Oven-Baked Mexican Quinoa Casserole : Vegan : Gluten Free : See it here

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

All the best Jan