Salmon and Broccoli Bowl : Delicious and Dairy Free

Before I start this post, I just want to say thank you to all the readers who visit this blog, and a special thank you for all who take time to leave a comment ... you are all appreciated 😊

Now, do you think meals should always be served on plates? I don't, because I think there are certain meals that lend themselves to be served in a bowl. Like this meal suggestion for instance, it really does work well in a bowl! This delicious salmon recipe bursts with flavour. It is full of healthy fats, and could make you a perfect midweek meal. Read on and see what you think ...

Ingredients

Serves One
1 small swede/rutabaga/turnip, peeled and diced
½ head broccoli, cut into florets
1 tin salmon in spring-water or 100g (3 ½ oz) fresh salmon fillet, skinned and de-boned
125ml (4 fl. oz/ ½ cup) almond or coconut milk
freshly cracked black pepper, to taste

Method
1. Cook the *swede/rutabaga/turnip (see tip) and broccoli in a saucepan of boiling water for 8 – 10 minutes or until tender. Drain and set aside.
2. If using fresh salmon, put the salmon in a small frying pan over medium heat and pour over the almond milk. Bring to a boil, then reduce the heat to low and simmer, covered, for 7 minutes or until the salmon is just cooked.
3. Place the salmon, with the almond milk it was cooked in, and the cooked vegetables in a food processor and pulse to your desired consistency. If you prefer a smoother consistency, add more almond milk. If you prefer a chunkier version, omit the processing step and simply mix everything together in a bowl... see note below.
4. Serve with a grind of black pepper - it just adds to the taste!

Note
A chunkier version (which I prefer) is good, but see for yourself which you'd rather have!
Tip
* Needs to be tender - so do check

Recipe idea is by Lee Holmes and can be seen here

~ enjoy your day ~

You will find a variety of recipe ideas are 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 Fathers Day 2025

Today Sunday 15th June 2025 here in the UK, and many other countries, we celebrate Father's Day. It is usually held on the third Sunday of June and is a day to honour fathers and father figures, such as grandfathers and fathers-in-law. Many people make a special effort to visit their fathers or to send them a card or gifts. More information can be read here

If you live in America it was back on June 19, 1910 that Father’s Day was founded, in Spokane, Washington at the YMCA by Sonora Smart Dodd to honour her father, Civil War veteran William Jackson Smart, for all his efforts as a single parent raising his six children. According to Hallmark Fathers Day is the fourth largest card sending occasion. More information can be read here

This year will be the families first Fathers Day without Eddie. We each have so many wonderful memories that will be shared, yes still some sadness, but also so much love and laughter, and I know he will be looking down on us with a smile.

Sharing a few words from a poem by Mary Tucker

Fathers Day is remembrance of a Father’s love, that ever shineth bright!

Happy Father's Day

for those celebrating today

All the best Jan

M is for Mint

Did you know - "Mint is known to have originated in Asia and the Mediterranean region. In many cultures, mint symbolised hospitality and was offered as a sign of welcome and friendship to guests as they arrived.

In the Middle East mint tea is still served to guests on their arrival, whilst in ancient Greece, the leaves of mint were rubbed onto the dining table, which was a sign of their warm greeting.

Mint was also often used as an air freshener and was placed in the rooms of houses, synagogues and temples to clear and freshen the air and rid the smell of unpleasant odours from the room. The Greeks and the Romans used mint as a perfume and a bath scent, as well as using it in medicine and in cooking.

Mint was so revered by the ancient Greeks that they named the plant after the mythical character Minthe. According to Greek myth, Minthe or Menthe as she is also known, was a river nymph. Hades, the God of the Underworld, fell in love with Minthe and wanted to make her his lover. However, Persephone, Hades's wife found out and in a fit of rage turned Minthe into a plant, so that everyone would walk all over her and trample her. Unable to undo the spell, Hades gave Minthe a wonderful aroma so that he could smell her and be near her when people trod on her.

Mint contains a number of vitamins and minerals, which are vital to maintain a healthy body. Mint is rich in Vitamins A and C and also contains smaller amounts of Vitamin B2. Vitamin C is an important antioxidant and may help to decrease the risk of certain cancers such as colon and rectal cancer. Although mint may be consumed in small quantities, the vital nutrients obtained are still beneficial to one's health. Mint also contains a wide range of essential minerals such as manganese, copper, iron, potassium and calcium.

The two most popular types of mint that you may use for cooking are peppermint and spearmint, with spearmint being the milder of the two. Mint is extremely popular in Middle Eastern cooking, especially Iranian and Lebanese cuisine, where it is used in an extensive range of sweet and savoury dishes.

Fresh mint can be bought from your local supermarket and should be stored in the refrigerator for the best freshness. If you buy a bunch of mint, it should be placed in a container of water, stems down, with a plastic bag loosely covering the top. Ideally change the water every two days and the mint should stay fresh for up to a week."
Read more about mint here

Some recipes that use mint

Baked beets with carrots, leeks and fresh mint - see it here

Roast Lamb with a pea and mint pesto sauce - see it here

Tomato and mint salad - see it here

Pork chops with apple, lime and mint butter - see it here

Halloumi salad with orange and mint - see it here

~ also sharing flowers to brighten your day ~

Dear reader, 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

Courgette (Zucchini) and Feta Bakes : A Simple Low Carb Lunch

If you’re already living the LCHF lifestyle, you will know that courgettes (zucchini) are low in carbs, just 2g. carb per 100g, and they are probably high up on your must buy shopping (or growing) list. They may not pack the nutritional punch of other green vegetables (broccoli, kale etc.) but they do contain significant levels of potassium to control blood pressure and vitamin C to boost your immune system.

The courgette’s thin dark skin is high in soluble fibre, which slows digestion and stabilises blood sugar levels – potentially getting rid of those pesky mid-afternoon sweet cravings. Soluble fibre can also prevent constipation and help with those horrible IBS symptoms so many of us endure.

More to read about courgettes/zucchini here

Now onto a recipe suggestion that uses fresh courgettes and crumbly, creamy Greek feta together in these egg bakes which are ideal for a simple lunch or even a picnic. Why not make a big batch and freeze some for later, as they can even be packed up in lunchboxes for the kids, too.

Ingredients

Serves/Makes 12
3 medium courgettes (zucchini), coarsely grated
10 eggs, beaten
handful mint, chopped
100g (3 1/2oz) feta cheese
olive oil, for greasing

Method
1. Preheat the oven to gas 4, 180°C, fan 160°C.
2. Sprinkle ½ tsp salt over the courgettes and leave for 5 mins. Put in a clean kitchen towel and squeeze tightly to remove the excess water. Put in a large bowl and stir through the eggs, mint and most of the feta and season, if you like.
3. Lightly grease a 12-hole muffin tin. Fill the moulds and sprinkle with feta. Bake for 12-15 mins, then grill for 2-3 mins until the cheese is golden. Leave to cool a little then carefully ease out of muffin tin and serve. Can be stored in the fridge for up to 2 days or frozen for up to 1 month.

Freezing and defrosting guidelines
Bake according to the recipe. Allow to cool completely. Wrap well in clingfilm and tin foil (to prevent freezer burn) and freeze for up to 1 month.

Loosen the tin foil and clingfilm but leave to defrost in packaging at room temperature for several hours before serving. If you wish to serve the baked goods warm, place them on a baking sheet for 10 minutes in a moderate oven.

Nutritional Information
Fat 8g Protein 7.9g Carbs 0.7g
From an original idea 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

'Always take an iron supplement with orange juice'

Sharing an article and image seen on Diabetes Diet blog

"Adapted from BMJ 23 September 2023

Women have long been advised to take iron supplements with orange juice to increase iron absorption. This is mainly done through the years of menstruation and particularly in pregnancy and the post partum months.

A study was done using radioactively labelled iron to establish how effective or not this advice was.

Women with low iron levels were divided into three groups. Iron with orange juice, with coffee, and with a breakfast that included both orange juice and coffee.

Taking iron with just orange juice increased the iron absorption by four times the amount by taking it with coffee or a breakfast with both coffee and orange juice.

You can increase the absorption by 20mg per dose by doing this.

Another use for iron supplementation is in older people who get leg cramps. Sometimes iron deficiency is the cause, and they will benefit from this advice as well."

----- xxxxx -----

Please be aware
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

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