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Monday, 16 October 2017

Cheese-steak Casserole : Low In Carbs

How about this combination of rib-eye, Provolone cheese, peppers and onions, served up as a tasty casserole - it's just 9g carbs per serving!

Serves Four
9g carbs per serving
4 oz. / 110 g butter
2⁄3 lb / 300 g mushrooms
1 yellow (white) onion
2 green bell peppers
1 lb / 450 g rib-eye steak*, thinly sliced
1 garlic clove, minced
1 tablespoon Italian seasoning
1 teaspoon chili flakes (optional)
7 oz. / 200 g shredded (grated) provolone cheese
salt and pepper
4 tablespoons unsweetened (low carb) marinara sauce
6 oz. / 175 g leafy greens
4 tablespoons olive oil

* you could swap out the rib-eye for deli roast beef for an even quicker meal.

Please see full recipe instructions at Diet Doctor site here

Did you know that "Italian seasoning is a spice mixture popular in many parts of the world that attempts to capture some of the most common flavours of Italian cooking. It is typically sold as a dried herb mix. It can contain a wide range of ingredients, but rosemary, oregano, thyme, and marjoram are usually some of the most common. As its name suggests, cooks use it most often in Italian cooking, but many people also consider it to be something of a kitchen “staple” that can add a quick flavour boost to many different meals." Read more here

All the best Jan

Sunday, 15 October 2017

Greek Salad Omelette - a taste of Greece in your own home !

How about enjoying a taste of Greece in your own home with this recipe suggestion, it's very quick and simple, and can be enjoyed anytime! Many may think this perfect for a mid-week meal. You'll just love how the feta melts when put under the grill ... yum!

Serves Four
10 eggs
handful of parsley leaves, chopped (optional)
2 tbsp olive oil
1 large red onion, cut into wedges
3 tomatoes, chopped into large chunks
large handful black olives, (pitted are easier to eat)
100g feta cheese, crumbled
salt and pepper

1. Heat the grill to high. Whisk the eggs in a large bowl with the chopped parsley, pepper and salt. Heat the oil in a large non-stick frying pan, then fry the onion wedges over a high heat for about 4 mins until they start to brown around the edges. Throw in the tomatoes and olives and cook for 1-2 mins until the tomatoes begin to soften.
2. Turn the heat down to medium and pour in the eggs. Cook the eggs in the pan, stirring them as they begin to set, until half cooked, but still runny in places – about 2 mins. Scatter over the feta, then place the pan under the grill for 5-6 mins until omelette is puffed up and golden. Cut into wedges and serve straight from the pan.

Make it meaty, for a non-vegetarian version why not ripple over slices of ham or bacon before scattering over the feta, then grill until crispy.

Nutritional details:
Fat 28g Carbs 5g Protein 24g

Recipe idea from here

optional - a glass of retsina may go well

χαρούμενος τρώει !

All the best Jan

Saturday, 14 October 2017

Kaleo - Way Down We Go

Saturday's here again and my offering comes from an Icelandic rock band, enjoy your weekend folks

David Bowie - Let's Dance

Nice to remember one of the very best, at his best. Eddie

Queen + Zucchero - Everybody's got to learn sometime

They say the older we get, the faster time fly's, this week has gone by in a flash. So, Saturday night again and music night on this blog. I may have posted this before, but hey ho I like it, enjoy. Eddie

Berry Pie : Low Carb - Keto

If you live the LCHF lifestyle then regular type pie crusts do not feature in your menu plans. Instead you look for the lower carb versions like this one featured here.

Serving Size 10
1 cup (2 sticks of butter melted and cooled - 1 stick of butter is the equivalent of 4 ounces/113grams)
4 large eggs
½ teaspoon sea salt
1 ½ cups coconut flour
¼ teaspoon baking powder
1 tablespoon of water
Filling Ingredients
1 ½ cups of berries e.g. blueberries, raspberries (you can use mulberries)
2 tablespoons of sugar substitute (e.g. Swerve)
1 8 ounce package of room temperature *neufchâtel cream cheese or regular cream cheese 

Crust Instructions
1. Mix all the ingredients of the low carb crust just until dough forms.
2. Divide dough in half to make the top and bottom of the pie crust.
3. Roll out with between two sheets of parchment (grease-proof) paper. Set aside.
4. Transfer one crust into a 9-inch pie pan. Being careful to smooth out any cracks.
5. Once you add the filling to the pie and the top crust
Pie Instructions
1. Pre-heat oven to 350º F / 180º C / Gas Mark 4
2. Place half the rolled low carb dough into a 9-inch pie pan.
3. Spread the cream cheese to the bottom of the crust.
4. Add the berries that have been mixed with the 2 tablespoons of sugar substitute over the cream cheese layer.
5. Top the pie with the other half of the rolled-out dough. Make sure to add vents to the top of the crust.
6. Bake for 25 minutes until the topping is lightly brown.
7. Allow to cool before slicing.
8. Store in the refrigerator

Nutrition Facts - one slice
Total Fat 28.8g Total Carbohydrate 2.3g Protein 4.8g

*Neufchâtel is a cream cheese that is a little sweeter than regular cream cheese and has less carbs; go figure! You can certainly just use regular cream cheese if you can’t readily find it. What’s more If you don’t’ have access to mulberries you can substitute with your favourite berry. Any berry would work with this simple yet delicious pie.

Not familiar with mulberries? Well mulberry trees grow throughout the eastern half of the United States and in many cases in the wild. The flavour tastes like a cross between blueberry and raspberries. They are also very high in vitamin C, 61% of the RDA as well as 23% of the RDA for iron! Not to mention the antioxidants and phytochemicals. That’s a lot of nutrition in a little serving of mulberries.

For help with weight and measurement conversion please see here

The original recipe idea, and more, can be seen on the 'Fit To Serve' Site here

All the best Jan

Arthritis - Ten of the Best Foods to Eat

If you have arthritis, you know just how devastating this condition can be.

Arthritis is a term for a class of diseases that cause pain, swelling and stiffness in the joints. It can affect people of all ages, genders and ethnic backgrounds.

There are many different types of arthritis. Osteoarthritis is one type, which develops in joints with overuse. Another type is rheumatoid arthritis, an autoimmune disease in which your immune system attacks your joints.

Fortunately, there are many foods that can ease inflammation and may help relieve some of the joint pain associated with arthritis.

In fact, one survey found that 24% of those with rheumatoid arthritis reported that their diet had an impact on the severity of their symptoms.

This article will look at 10 of the best foods to eat if you have arthritis.

1. Fatty Fish
Fatty fish varieties such ass salmon, mackerel, sardines and trout are high in omega-3 fatty acids, which have been shown to have potent anti-inflammatory effects.
Fish is also a good source of vitamin D, which can help prevent deficiency. Multiple studies have found that rheumatoid arthritis may be associated with low levels of vitamin D, which could contribute to symptoms.
Summary: Fatty fish is high in omega-3 fatty acids and vitamin D, both of which may be beneficial for reducing inflammation and the severity of arthritis symptoms.

2. Garlic
Garlic is jam-packed with health benefits. Additionally, garlic has been shown to have an anti-inflammatory effect that may help decrease symptoms of arthritis.
Summary: Human and test-tube studies have found garlic may possess anti-inflammatory properties, and that eating it may be associated with a decreased risk of osteoarthritis.

3. Ginger
Besides adding a burst of flavour to teas, soups and sweets, ginger may also help ease the symptoms of arthritis.
A 2001 study assessed the effects of ginger extract in 261 patients with osteoarthritis of the knee. After six weeks, 63% of participants experienced improvements in knee pain. Consuming ginger in fresh, powdered or dried form
may reduce inflammation and aid in reducing symptoms of arthritis.
Summary: Ginger has been shown to reduce symptoms of arthritis. Test-tube and animal studies have also found it may decrease inflammation, but more research in humans is needed.

4. Broccoli
It's no secret that broccoli is one of the healthiest foods out there. In fact, it may even be associated with reduced inflammation. One study that looked at the diets of 1,005 women found that the intake of cruciferous vegetables like broccoli was associated with decreased levels of inflammatory markers.
Summary: Broccoli has been associated with reduced inflammation. It also contains sulforaphane, which may have anti-inflammatory properties, according to test-tube studies. More research is needed to look at the effects of broccoli in humans.

5. Walnuts
Walnuts are nutrient-dense and loaded with compounds that may help reduce the inflammation associated with joint disease.
Summary: Walnuts are high in omega-3 fatty acids, which could alleviate arthritis symptoms as well as inflammation.

6. Berries
Tons of antioxidants, vitamins and minerals are crammed into each serving of berries, which may partially account for their unique ability to decrease inflammation. In one study of 38,176 women, those who ate at least two servings of strawberries per week were 14% less likely to have an elevated level of inflammatory markers in the blood.
Fortunately, if you want to take advantage of these impressive health benefits, there's a wide variety of berries to choose from. Strawberries, blackberries and blueberries are just a few options that can satisfy your sweet tooth and provide plenty of arthritis-fighting nutrients.
Summary: Berries contain antioxidants that have been shown to decrease arthritis-related inflammatory markers in test-tube and animal studies.

7. Spinach
Leafy greens like spinach are full of nutrients, and some of their components may actually be able to help decrease inflammation caused by arthritis. Several studies have found that a higher intake of fruits and vegetables is linked to lower levels of inflammation. Spinach, in particular, contains plenty of antioxidants as well as plant compounds that can relieve inflammation and help fight disease. Spinach is especially high in the antioxidant kaempferol, which has been shown to decrease the effects of the inflammatory agents associated with rheumatoid arthritis.
Summary: Spinach is rich in antioxidants, including kaempferol. Test-tube studies have found that kaempferol can reduce inflammation and slow the progression of osteoarthritis.

8. Grapes
Grapes are nutrient-dense, high in antioxidants and possess anti-inflammatory properties.
Summary: Grapes have anti-inflammatory properties and contain compounds that may help reduce inflammation. However, additional studies in humans are needed.

9. Olive Oil
Well-known for its anti-inflammatory properties, olive oil may have a favourable effect on arthritis symptoms. Although more research is needed on the effects of olive oil on arthritis, including olive oil and other healthy fats in your diet can definitely benefit your health, and may also reduce arthritis symptoms.
Summary: Olive oil has been shown to reduce inflammation and may be associated with a lower risk of arthritis. One animal study found that it may slow arthritis progression and ease symptoms.

10. Tart Cherry Juice
Tart cherry juice is an increasingly popular beverage derived from the fruit of the Prunus cerasus tree. This potent juice offers a wide array of nutrients and health benefits, and may even help reduce the symptoms of arthritis. In a study, drinking tart cherry juice for three weeks reduced the levels of inflammatory markers in 20 women with osteoarthritis. Be sure to look for an unsweetened variety of tart cherry juice to make sure you don’t consume excess added sugar. In combination with a healthy diet and other arthritis-fighting foods, a serving of unsweetened tart cherry juice per day may help decrease some of the symptoms of arthritis.
Summary: Studies show that tart cherry juice could lower inflammation and alleviate some symptoms of arthritis.

The Bottom Line
It's clear that diet can play a major role in arthritis severity and symptoms. Luckily, a variety of foods with powerful components may offer relief from inflammation and arthritis — while also promoting overall health. Along with conventional treatments, eating a nutritious diet containing healthy fats, a few servings of fatty fish and plenty of produce may help reduce some symptoms of arthritis.

Words above are taken from an article by Rachael Link MS RD.
You can read her full article with all relevant information and research links here

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. 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.

You may also be interested in reading our post 'Introduction to Low Carb for Beginners', see here

All the best Jan

Friday, 13 October 2017

Chicken Casserole : Slow cooker recipe

I know many regular readers have slow cookers, with favourite recipes they enjoy. I happened upon this recipe idea, and thought it worth sharing. Chicken cooked in a rich tomato sauce with sweet paprika and smoky chorizo, this easy slow cooker chicken casserole recipe is cooked with butter beans, celery and tomatoes ...

Here is what you need to feed four:
600g (1lb 3oz) skinless, boneless chicken thigh fillets
2 tbsp. extra virgin olive oil
1 tbsp. smoked sweet paprika
1 x 225g pack Spanish chorizo ring, sliced into rounds
2 red onions, finely chopped
2 garlic cloves, finely chopped
1 tbsp. plain flour
pinch saffron (optional)
2 chicken stock cubes, made up to 600ml (1pt)
70g (3oz) tomato purée
250g (8oz) baby plum tomatoes
3 celery sticks, cut into 3cm (1in) pieces
2 x 400g tins butterbeans, rinsed and drained
large handful flat-leaf parsley, roughly chopped

Here is what you do:
1. Set your slow cooker to medium. Coat the chicken in 1 tbsp. olive oil and paprika. Season with salt and pepper and then set aside.
2. Heat the remaining oil in a large frying pan on a medium-high heat and add the chorizo, cook for 3-4 minutes. Turn the heat down to medium, add the onions and cook for a further 3-4 minutes or until soft. Add the garlic and flour, cook for 1 minute, then remove from the pan and set aside.
3. Put the saffron (if using) in a small glass and pour over 2 tbsp. boiling water to infuse.
4. Heat the same frying pan used to cook the chorizo and onions on a medium-high heat. Add the chicken to the pan and brown on each side for 1 minute or until golden.
5. Add the chicken, chorizo and onions to the slow cooker. Pour over the stock and tomato puree. Add the baby plum tomatoes, celery and saffron-infused water (if using). Stir well to combine, cover with the lid and cook for 2.5-3 hours or until the chicken is very tender.
6. Add the butter beans, cover and cook for 15 minutes. Divide the casserole into bowls and top with chopped parsley.

Serving suggestions? Well I think it looks perfect, but some may like a slice of low carb seedy bread
Original chicken recipe can be seen here

Did you know that butter beans are high in vitamin C, vitamin A, and thiamine, they are also a good source of protein.

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

All the best Jan

Wednesday, 11 October 2017

Dr. David Unwin - resolving Diabetes and Obesity

Ivor Cummins
Published on Oct 9, 2017

Do you want to know the cheapest, simplest method for resolving Type 2 Diabetes and Obesity? A method which empowers and motivates the patient to save themselves - without being pickled with pharmaceuticals?

Well then you need to listen to the doctor who figured it out some years back, and is saving people left, right and centre. And these people love him for it - as well they should. Humble and elegant, possessed of an enormous technical ability that can deploy new scientific push back the tsunami of diabetes, obesity and CVD in our society. He rather reminds me of Professor John Yudkin. But Yudkin was beaten back through no fault of his own. Whereas David will prevail. Because David is supported by an army. A fighting force which will win this battle against disease-breeding foods for once and for all. "Call us legion...for we are many." Please support my ongoing work by subscribing at - free and will always be free !


Pumpkin, Kale and Goats' Cheese Frittata : Low Carb & Gluten Free

Yes, it's pumpkin season ... and this delicious gluten-free frittata is ideal for a light lunch or supper, goes well served with a green salad. 

Serves Four
600 g pumpkin or squash (approx. 500g) cut into 1.5cm pieces
3 tbsp. olive oil
100 g curly leaf kale
6 large eggs
200 ml double (heavy) cream
25 g grated parmesan (or a vegetarian hard cheese alternative)
0.25 tsp dried chilli flakes
1 garlic clove, crushed
150 g tub soft French goats' cheese (or vegetarian alternative)

1. Preheat the oven to 220°C, fan 200°C, gas mark 7. Put the pumpkin in a shallow roasting tin, toss with two tablespoons of olive oil, season well, and roast for 20-25 minutes or until just tender.
2. Bring a pan of salted water to the boil, blanch the kale for 3 minutes, then drain and pat dry with kitchen paper.
3. When the pumpkin is ready, remove from the oven and set aside; reduce the oven temperature to 200°C, fan 180°C, gas mark 6. Put the eggs, cream, parmesan and chilli flakes in a bowl, season, and whisk to combine.
4. Heat the remaining one tablespoon of olive oil in a 22-24cm non-stick ovenproof frying pan. Add the crushed garlic, stir over the heat for 30 seconds, then add the kale and cook, stirring occasionally for 3-4 minutes. Tip into the bowl with the egg mixture and stir in the pumpkin. 
5. Pour the egg mixture into the pan and dot over the goats’ cheese. Add a little more pepper and cook over a medium heat for 2 minutes, then transfer to the oven and bake for 20-25 minutes until puffed and golden – cover with foil if the top is over-browning. Slice into wedges to serve. This lovely meal is ready in 1 hour 15 minutes. The cooking time is 25 minutes but preparation time is about 50 minutes so why not get ahead and roast the squash and blanch the kale a couple of hours ahead...

Each serving provides:
1.9g carbohydrate 0.4g fibre 7.8g protein 45.7g Fat
From an original recipe idea seen here

All our five grand-children love pumpkin season, but especially these two, picture from 2016
2017 Halloween and Pumpkin fun will soon be enjoyed

All the best Jan

Tuesday, 10 October 2017

Moussaka-stuffed aubergines / eggplants

What a tasty plate this looks, and I love food simply served with a salad too! Purely optional is a nice glass of red wine to go in the dish, and also to accompany it!

Serves Four
3 small aubergines
1 onion
3 garlic cloves
olive oil
300g lamb mince
1tsp cinnamon
1tsp dried oregano
50ml red wine (optional)
1 tin of chopped tomatoes
75g feta cheese
100ml (low-fat) Greek yogurt
green salad

Preheat the oven to Gas 4, 180°C, fan160°C. Halve the aubergines (eggplants)lengthways and scoop out the flesh. Chop the flesh into small (1cm) pieces. Gently fry the onions (finely chopped), garlic (crushed) and aubergine pieces in a splash of the oil, until softened but without colour.

Heat up a little oil in a separate frying pan, then season and brown the lamb in batches. Combine the lamb with the onion mixture. Add the cinnamon, oregano and red wine and cook for a few minutes. Add the tomatoes and a cup of water or stock. Bring to the boil and turn down to a simmer for 45 minutes to 1 hour.

Meanwhile, place the aubergine skins on a baking tray, season, drizzle with oil and roast for 20 minutes, then take out but leave the oven on.

When the lamb is cooked, spoon into the aubergine skins. Crumble the feta, mix with the Greek yogurt and spoon on top. Sprinkle with extra oregano and oven cook for 20 minutes. Serve with a green salad.

Per serving:
Carbohydrate 11g Protein 22.9g Fibre 5.8g Fat 15g
From an original recipe idea here

Why not make the meat filling earlier in the day and roast the aubergine skins, then all you have to do is put in the oven for 30 minutes or so later in the evening, and dinner is done! Also the meat then has had time to take on the flavours... delicious

You can also ring the changes by making a veggie filling ...

All the best Jan

Sunday, 8 October 2017

Low-Carb, High-Fat Is What We Physicians Eat. You Should, Too

We have adopted this diet for ourselves and our families, for health and well-being reasons. And we continue to eat this way because we love what we eat.

Èvelyne Bourdua-Roy Family doctor at Coop de santé-solidarité de Contrecoeur

As physicians, we are concerned when we see misinformation circulating in the media, especially when it comes from health-care professionals. Therefore, we would like to rectify some points raised recently by a few nutritionists and dietitians in a letter of opinion published in a daily newspaper in Quebec

Not a 'fad diet'

First, the low-carbohydrate, high-fat diet (LCHF) is not a "fad diet." It's a way of eating that is as old as the world. Human beings evolved by eating this way for hundreds of thousands of years. In fact, humans have only been eating an abnormally high quantity of carbohydrates (bread, pasta, potatoes, rice, fruits and sweets) for about four decades.

The "restrictive" nature of this diet is often cited as a reason not to offer it to patients. It will supposedly be so difficult to sustain it that the majority of people will give up in the short or medium term.

People who choose to be vegetarians face restrictions and make choices for their own health, just like people who are intolerant to gluten. Let's not forget that people who are following a low-fat diet, the fad diet of the last few decades, also face many food restrictions, such as: avoiding whole dairy products, fatty cheeses, full cream, butter, eggs and certain cuts of meat. When it comes to health, we all make choices. The low-carb diet is no exception, and is not any more restrictive than other diets. It deserves to be offered.

The main objective of LCHF isn't rapid weight loss. LCHF is a way of eating, a way of life.

Following a low-carbohydrate diet often makes counting grams or calories unnecessary. This practice, which is so common in many approaches in the field of nutrition, can trigger an eating disorder. Rather, patients are taught to listen to their bodies, and to stop eating when they feel full. Weight loss has been shown to be more effective with low-carb diets than with the standard low-fat diet, and this occurs while feeling satiated.

One must understand that in order to get the energy required to properly function, assuming protein intakes are constant, carbohydrates must be increased if fats are drastically reduced. We favour an approach that is lower in carbohydrates and higher in natural fats than the current dietary guidelines recommend. Natural fats are present in butter, cream, cuts of whole meat, fatty cheeses, olive oil, avocados and coconut, for example.

The experience of thousands of doctors and other health professionals

Our personal and clinical experience shows that this diet is more varied, tasty and satiating than the low-fat diet proposed by the Canadian Food Guide. We are thousands of doctors across the country and around the world who have adopted this way of eating for ourselves and our families, for health and well-being reasons. And we continue to eat this way in part because we love what we eat.

The main objective of LCHF isn't rapid weight loss. LCHF is a way of eating, a way of life. Weight loss is one of the side-effects of this way of eating, and it is not always rapid. We offer this diet to our patients because it can help reverse several lifestyle chronic diseases, such as type 2 diabetes, metabolic syndrome, chronic pain and chronic fatigue, hypertension, etc.

What we see in our clinics: blood sugar values go down, blood pressure drops, chronic pain decreases or disappears, lipid profiles improve, inflammatory markers improve, energy increases, weight decreases, sleep is improved, IBS symptoms are lessened, etc. Medication is adjusted downward, or even eliminated, which reduces the side-effects for patients and the costs to society. The results we achieve with our patients are impressive and durable.

With the current recommendations, on the other hand, patients remain diabetic and still need medication, usually in increasing dosages over time. Don't we say that type 2 diabetes is a chronic and progressive disease? It doesn't have to be this way. It can actually be reversed or put into remission. Of the patients that we treat with a low-carb diet, most will be able to get off the majority or all of their medications.

Where does energy come from?

The human body mainly draws its energy from ingested carbohydrates, protein and lipids. However, carbohydrates are not essential for providing fuel. Lipids can play this role in the human body, often more efficiently. There are essential fatty acids and essential amino acids. But there are no essential carbohydrates. According to the National Academies of Science, Engineering and Medicine (U.S.), "The lower limit of carbohydrates compatible with life is apparently zero, provided that adequate amounts of protein and fat are consumed."

One of the most common myths is that carbohydrates are essential to brain function. This is false. Certain parts of the brain need glucose, possibly around 130 grams per day, but that glucose does not need to come from ingested carbohydrates. The liver can effortlessly produce the required glucose from protein and fat: it is called gluconeogenesis. However, reducing carbohydrate intake to 130 gram per day would already be a step in the right direction over what many patients are currently eating, and would correspond to a liberal form of low-carb/LCHF, resulting in real health benefits for the majority of patients.

Many of us doctors, as well as our patients, are doing perfectly well with 20 to 50 grams of carbohydrates per day, with a stable energy and mental clarity that we didn't know existed. Many high-level athletes have now also adopted this way of eating for enhanced endurance and performance, after an adequate period of adaptation.

It is true that carbohydrates can contribute to the pleasure of eating, but they are not essential to make food tasty. That being said, a well-designed low-carb diet allows for plenty of high-quality whole food sources of carbohydrates, such as vegetables, whole milk products, nuts, seeds, berries, legumes and smaller amounts of whole grains. People with diabetes can choose to eat less of them, while others without metabolic problems may choose to eat more. It's a choice. The pleasure of eating is important, indeed, but the pleasure of living a healthy life is even more important in our view.

Let's briefly mention that people who adopt a low-carb diet very frequently report a significant reduction or disappearance of their IBS symptoms, including less cramps, flatulence and bloating. We believe that it is likely, therefore, that their microbiota (intestinal flora) improves.

Couldn't fit the whole article in read more here:


Raspberry Cheesecake with Coconut Crust : Low Carb Recipe

'This Raspberry Cheesecake with Coconut Macaroon Crust is a great centre piece and is very easy to make too. There is nothing better than a keto (low carb) cheesecake recipe that looks like you made an effort, but in reality, did not break you out in a sweat' ...

Serves Twelve
3 cups (180g) desiccated coconut unsweetened
¼ cup (54g) erythritol (or other granular sweetener)
2 egg whites
¼ cup (57g) melted butter, unsalted
1 teaspoon (5g) coconut oil
3 x 8oz (670g) cream cheese
2 cup (108g) erythritol (or other granular sweetener)
1 cup (120g) whipping/heavy (double) cream
6oz (165g) raspberries
zest of 1 lemon
3 tablespoons lemon juice
Topping (optional)
6oz Raspberries

Coconut Crust
Gently apply the coconut oil to the inside of a spring-form cake tin. Line the bottom with parchment paper.
Preheat the oven to 180C/350F degrees.
In a bowl, mix the desiccated coconut, butter, egg whites and sweetener together.
Spoon the mixture into the cake tin and with clean wet hands, press the coconut mixture around the sides and bottom until the whole tin is covered.
Bake for 20 to 25 minutes until slightly golden and firm.
Remove from the oven and allow to cool.
In a bowl beat the cream cheese until soft.
Add the sweetener, lemon zest and juice
In another bowl whip the cream into stiff peaks, then fold into the cream cheese mixture.
Add the raspberries and gently stir, being careful not to break them up too much.
Spoon the filling into the coconut case and place in the fridge to chill for at least 4 hours or overnight.
Decorate with raspberries, slice, eat and enjoy!

For help with weight/measurement conversion see here

Serving Size: 1/12 cake
Calories: 318
Fat: 31g
Carbohydrates: 4g net
Fibre: 4g

Protein: 5g

Recipe and much more can be seen on I Breathe ...I'm Hungry blog here
This recipe suggestion also featured on Low Carb Dietitian Blog 

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

All the best Jan

Saturday, 7 October 2017

Jace Everett - Bad Things

Anyone who watched the TV series True Blood will recognise this theme tune

Beth Hart and Joe Bonamassa - Close To My Fire

No words required, that's my lot, have a great weekend. Eddie

Eva Cassidy - Autumn Leaves

Saturday for us is pretty much the same as most people I reckon. Household chores and shopping. But, from midday onwards the countdown begins, the countdown to the time Strictly Come Dancing starts on the TV. To say Jan is obsessed with the program is an understatement. I can't stand the dross. So, it's on with the headphones, and an hour or so of checking out music on U tube. To show no hard feelings from me, one of Jan's favourite songs. Enjoy Eddie 

Mahler: Adagietto Symphony 5 - Karajan

Saturday night again so soon. Regulars will know it's music night here. This is one of my favourite pieces of music, the Adagietto from Mahler's fifth symphony. I expect many of you know this beautiful music. Some may recognise the music as being used in the film Death in Venice starring Dirk Bogarde made by Luchino Visconti in 1971. Anyway, enough of the verbal, sit back and enjoy. Eddie

Toad in the Hole : Lower Carb Recipe

I have fond memories of eating my dear Mum's lovely Toad in the Hole, it was a real family favourite, and we often enjoyed it for Saturday lunch!

If you are interested in food and it's History let me tell you, that the original 'hole' dish was created no earlier than the first half of the 18th Century, when batter puddings first became popular. The earliest 'in the hole' dishes make no reference to toads or frogs! In a 1747 book The Art of Cookery by Hannah Glasse there is a recipe for 'Pigeon in the hole' ... then in a diary entry of Thomas Turner in 1757 he mentions a dinner of 'sausages baked in a batter pudding'. It wasn't until 1787 that the first recorded Toad in the Hole was mentioned in the Oxford English Dictionary!

As time went by however, toad in the hole hopped its way into the museum of Treasured British Dishes, enjoyed by all classes, and celebrated as a national dish. Food shortages during and after the war meant that for a while you were more likely to find a toad made of spam than sausage-meat, but eventually the trusty banger (sausage) emerged as the go-to star of the dish.
These days, old toady is even good enough for the royal baby's Auntie, Pippa Middleton, who featured it in her tome Celebrate. Though, admittedly, she does add Parma ham.

I am so pleased to be able to share this lower carb version of the recipe, it uses a mix of almond flour and coconut flour.

Serves Four
75g coconut oil
olive oil
8 strips of streaky bacon
8 pork or chicken sausages (lowest carb variety)
375ml milk
80ml buttermilk
4 eggs
5ml Dijon mustard
3/4 cup almond flour
1 cup coconut four
2.5ml fine salt
250ml sour cream, to serve
watercress / green salad, to serve

1. Preheat the oven to 200°C  400°F  Gas Mark 6
2. Heat a pan over medium heat and add a splash of olive oil. Wrap a piece of bacon around each sausage and fry it for 2-3 minutes each until browned all over.
3. Add the coconut oil to a large baking dish and place it in the oven for 10 minutes until warm and melted. Whisk the rest of the ingredients together and carefully pour it into the warm oven dish with the coconut oil. Place the sausages on top. Lightly push them into the batter to submerge slightly. Bake for 15 minutes.
4. Reduce the oven’s temperature to 180°C and continue cooking the dish for another 10-15 minutes until cooked through. Serve each portion with a dollop of sour cream and some watercress /green salad on the side.

Serve it with a smooth onion gravy that can be made by gently sautéing 1 large onion (200g) in 30ml butter and 5ml xylitol granules over a very low heat for 30 minutes until soft and caramelized. Add 2 cups of beef stock. Allow it to bubble away over medium heat for 10 minutes. Purée it until fine and season it to taste.

For help with measurement conversion please see here 
From an original recipe idea here

You can read more about the history of Toad in the Hole here

Enjoy your weekend.

All the best Jan

Friday, 6 October 2017

Smoky aubergine/eggplant timbales

Aubergines (eggplants) are an excellent source of dietary fibre. They are also a good source of Vitamins B1 and B6 and potassium. In addition it is high in the minerals copper, magnesium and manganese. A 100g serving of raw aubergine provides: 25kcal 1g protein 0.2g fat 6g carbohydrate 3.4g fibre.

How about trying these smoky aubergine/eggplant timbales, it's a very nice vegetarian option ... but you don't have to be vegetarian to enjoy this dish. For something a little different here is what you will need to serve four...

Serves Four
2 large aubergines - about 600g (1¼lb) in total
3 garlic cloves, sliced
4tbsp extra-virgin olive oil
125g (4oz) ricotta

For the smoky pesto
1tsp smoked paprika or pimentón
1 bunch of basil
50g (2oz) pine nuts
1 garlic clove
30g (1oz) Parmesan cheese or vegetarian Parmesan substitute, grated
3tbsp olive oil 

1. Preheat the oven to Gas Mark 5, 190°C, fan 170°C.
2. Slice the aubergines into 1cm (½in) thick discs. Mix the garlic and olive oil in a cup and brush both sides of the aubergine slices with oil. Place aubergine on a baking tray and pour over remaining garlic oil. Season. Bake for 30 minutes until soft and golden. Set aside.
3. To make the pesto, place the paprika, basil, pine nuts, garlic and Parmesan in a food processor and purée while gradually adding the oil. Season to taste.
4. Brush 4 ramekins with oil and place an aubergine slice in the base of each one. Top with 1 tbsp. ricotta, a spoonful of pesto, then another aubergine slice.  Follow with another layer of ricotta, pesto, then aubergine. (Some pieces of aubergine might be smaller, so use as many as necessary to fill the final layer).
5. Place ramekins on a baking tray and bake for 20 minutes until sizzling. Leave to cool briefly. Place an upside-down plate over each timbale and flip to invert and serve.

Each serving:

Carbohydrate 5.6g Protein 9.3g Fibre 4.8g Fat 34.3g
Original recipe idea here

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

All the best Jan

Wednesday, 4 October 2017

Food industries join low-carb diet trend

Restaurants and retailers are trying to reduce the carbohydrates in their foods with an eye on the increasing number of people who are trimming carbs from their diets to lose weight or avoid lifestyle-related diseases.

Bread, rice and noodles are among the foods that are high in carbohydrates.

Kura Corporation, the operator of conveyor-belt sushi restaurant Kurasushi, began offering so-called shari-yasai at the end of August, with fish pieces topped on pickled daikon or other vegetables instead of the vinegared rice normally used in sushi.

“This is healthier than vinegared rice. Daikon is crisp and tasty,” said a 72-year-old woman as she popped a piece of shari-yasai into her mouth at the Kurasushi outlet in Itabashi Ward, Tokyo.

Restaurant chain Gusto began using Chinese noodles with spinach and chlorella algae kneaded in for some of its recipes. The low-carb dish costs ¥100 more than normal noodles, but it is “selling better than the company expected,” according to a spokesperson, as the special noodles have about 25 percent fewer carbs.

FamilyMart Co. cooperated with gym operator Rizap to develop low-carb pasta and desserts that it sells at its stores. Lawson Inc. has displayed the amount of carbohydrates contained in its sandwiches and other products since April in response to the many customers who are concerned about their carbohydrate intake.

According to a survey by Fuji Keizai Co., the “carb-free” market in 2016 is estimated to be ¥343.1 billion, up about 40 percent from 2012.

Amid the growing popularity of low-carb foods, it should be noted that excessive restriction of carb intake may negatively affect one’s health.

Hajime Haimoto, a doctor who chairs the Japan Low-Carbohydrate Diet Society, said: “Cutting down on carbohydrates will help prevent diabetes and obesity, but what’s important is balanced diet and exercise.


Tuesday, 3 October 2017

But - Is It Too Late for the Younger Generation?

Sitting on a bench, a little like this one, I thought ...

I’m sure many parents do often wonder and question what this world will be like when their children become adults. Perhaps like me you wonder what the world will be like when grandchildren reach their twenties and thirty’s. You obviously hope all things that are good will come their way. They will have to study, work hard be extremely focused when it comes to looking for work opportunities. We hope they will be healthy, we hope they can look back on childhood with good memories and be confident that their future will be secure. Is there such a thing as a secure future?

Life ... how we live it, changes and evolves by each generation. I think it important to share as much as we can with our offspring, so they in turn can share it and pass on to theirs what should, we hope, be good knowledge and experience. It may not work out quite as we’d hoped but we owe it to the next generation to at least give it our best shot.

So many of us with differing views. Through our lives we all do our best to live, learn and work together to build and leave behind that ‘something’ which we consider important. The good, bad, ugly and sometimes evil is forever there lurking ... but we do our best to rise above it and pass on what is good.

As time rushes past so quickly do we become too involved in the material side of life, is what we own more important than what we feel … how we treat each other … how we take time to share the ‘good’ things that are often there now but can so quickly disappear.

When was the last time you took a few minutes out of your day and allowed yourself to think ... or to sit quietly, perhaps play a favourite piece of music that you like, that means something special to you.

Our special times are what makes each of us unique, they are what stores our memories. A great joy of mine is to sit down with my grandchildren and read a book - in no time at all they will be grown - hopefully with children of their own. I hope the world as it turns and changes will still be a good place to live.

In my own way, I will do my best to share and pass on what I believe to be good. Looking back at the generations before me in my family we haven’t done too badly ... so being the positive person that I am, I’ve just got to look ahead with confidence. Let’s be positive for the good of the emerging generation and do our utmost to make sure what we leave behind is a legacy for good in every respect.

I wrote the above words a while ago, but with our world experiencing it's many difficulties ... more than ever it is a time for reflection.

As always thanks for reading, and do please share your thoughts and comments.

All the best Jan

Monday, 2 October 2017

Tuna Fish Casserole : Low Carb

I checked my kitchen cupboard - yes, there is a can of tuna in it, and except for some celery stalks ... which I will be adding to my shopping list, I'm all set to try out this recipe suggestion. It may be of interest to you too, read on and see ...
Tip - 'Canned tuna can be such a a life-saver when fridge and freezer are empty. Try to choose high-quality, MSC - labelled tuna fish - preferably in olive oil instead of sunflower oil.' 

Serves Four
5g carb per serving
2 oz. / 50 g butter
1 yellow (white) onion
1 green bell pepper
5 1⁄3 oz. / 150 g celery stalks
1 lb / 450 g tuna in olive oil, drained
1 cup / 225 ml mayonnaise
4 oz. / 110 g freshly shredded/grated parmesan cheese
1 teaspoon chili flakes
salt and pepper

Serve With
6 oz. / 175 g baby spinach
4 tablespoons olive oil

Please find cooking instructions on Diet Doctor site here

Did you know that, "Tuna is a member of the mackerel family, tuna are mainly found in the world's warmer oceans. They can grow to a huge size (up to 700kg) and their meaty flesh is distinctively flaky and firm with a rich, strong flavour, the consequence of its comparatively high oil content. Tuna is mainly sold as steaks. It dries out quite quickly, so should be cooked very briefly over a high heat; marinated before cooking; or simmered in a sauce.

Tuna is available all year round, but at their best when in season, starting from May going through to early September (according to variety).

Choose the best - as tuna are oily, they go off quickly, so need to be very fresh. When buying tuna steaks, look for those that have been trimmed neatly, with firm, dense red or dark red flesh and a meaty aroma. Avoid those with strong discolouration around the bone, or which have a dull, brownish cast. Thicker-cut steaks will stay juicier during the cooking process.

Tuna is also available tinned. Albacore is one of the best types sold this way. Skipjack (which, like bonito, is a somewhere between tuna and mackerel, but classed as a tuna) is the most commonly tinned variety. Tinned tuna is available packed in water, brine, vegetable oil or olive oil (with the last being the best).

When preparing Tuna - the steaks should not be washed before cooking - just pat them dry with some kitchen paper. Tinned tuna should be drained before use.

With regard to storing Tuna, if it's fresh tuna, remove any packaging, wipe with kitchen paper, put on a plate, then cover with cling-film and put on the bottom shelf of the fridge. Consume within a day. Tinned tuna should be stored in a cool, dark place. After opening, it should be transferred to a non-metal, airtight container and kept in the fridge for up to 24 hours.

You may cook Tuna by Barbecue, grill or pan fry (up to 2 minutes each side), by Bake, wrapped in oiled foil (10-15 minutes), by Braise (10-15 minutes).
Some alternatives to Tuna are herring, tilapia or mackerel."
Read these words and more here

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

All the best Jan

Sunday, 1 October 2017

Butternut squash & apple hash with ground/minced turkey or chicken

There are some delicious Autumn (Fall) flavours in this satisfying hash. Serve it with a side of sautéed vegetables for dinner or toss a fried egg on top for a hearty breakfast on a cool, crisp morning ...
If you are not a kale lover, just replace it with spinach or chard. Some may even prefer to leave it out - the recipe is still delicious.

Serves Four
1 Tbsp. coconut oil, divided
1 medium onion, diced
1 small butternut squash (1 ½ lbs.), peeled and cut into ¼-inch dice (about 3 cups)
1 medium apple, cored and diced
12 ounces ground/minced turkey or chicken
½ tsp. dried sage
¼ tsp. dried thyme
¼ tsp. garlic powder
½ tsp. sea salt
Pinch of nutmeg and/or red pepper flakes (optional)
3 cups kale, chard or spinach, washed and torn

1. Combine ground/minced turkey or chicken, sage, thyme, garlic powder, salt and nutmeg or red pepper flakes (if using) in small bowl. Stir with large spoon or use your hands to combine. Set aside.
2. Place a large pan/skillet over medium-high heat. Add 2 tsp. coconut oil and heat just until oil starts to shimmer. Add onion and butternut squash. Sauté for 7-8 minutes, stirring occasionally.
3. Add 3 Tbsp. water and diced apple. Cook an additional 5 minutes, stirring occasionally.
4. Move vegetable mixture to one side of the pan. Add 1 tsp. coconut oil and turkey/chicken mixture. Allow turkey/chicken to cook a few minutes before breaking it up with a spatula or wooden spoon.
5. Continue to cook 5-6 minutes or until turkey/chicken is cooked through and no longer pink. Stir to combine vegetables and meat.
6. Place kale/chard/spinach on top of hash and cover with a lid. Allow greens to wilt, about 1-2 minutes. Stir, season with additional salt and pepper and serve.

For help with weight/measurement conversion see here
From an original recipe here

There are a variety of recipe ideas to 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.

All the best Jan