Cod En Papillote : Air Fryer Recipe : Low In Carbs

Do you use an air fryer? I know many do, but I don't have one at the moment. However, seeing this recipe, and knowing many readers do have an air fryer I thought it definitely worth sharing.

Some readers may be asking, "what is cod en papillote?" "En papillote" means we are cooking something with moist heat in the oven by wrapping it in parchment paper packets or foil. This cooking method is the secret of cooking fish so it is moist, tender, and tasty instead of dry.

These colourful, steamy cod parcels are packed with Mediterranean flavours. Serve with a mixed salad for a healthy midweek meal.

Each serving (excluding salad and new potatoes) provides 349 kcal, 24g protein, 6.7g carbohydrate (of which 5.2g sugars), 24g fat (of which 3.1g saturates), 3.5g fibre and 1.9g salt.

Ingredients

Serves Two

10g/⅓oz pine nuts
½ small lemon
2 cod or haddock fillets (125g/4½oz each), skinless, boneless, tail end (see tip)
4 tsp sun-dried tomato paste or fresh basil pesto
40g/1½ oz roasted red or yellow peppers from a jar, drained and cut into thin strips
30g/1oz pitted green and black olives, sliced or gently squished
4–6 large fresh basil leaves, plus extra to serve
20g/½oz sun-dried tomatoes from a jar, drained and sliced
2 tsp extra virgin olive oil
salt and freshly ground black pepper
salad and/or new potatoes, to serve

Method

1. Remove the crisper plate (grill pan/tray) from the drawer (basket) of your air fryer. Scatter the pine nuts over the base and cook at 200C for about 3 minutes, or until lightly browned, checking and shaking after 2 minutes. Watch carefully and cook the last minute in 30 second increments. Tip the pine nuts into a bowl and set aside. Once the drawer is cool enough, carefully return the crisper plate.

2. Cut one thin slice from the lemon and cut the slice in half. Cut what remains of the lemon into two wedges and set aside.
3. Cut 2 x 30cm/12in baking paper circles (see tip), then fold in half and open out again. Place the fish fillets on one side of each piece of paper, skin-side up (you will still be able to tell, even though the fish is skinned).
4. Spread the fish with the sundried tomato paste and top the wider half of each fillet with the toasted pine nuts, peppers, olives and basil leaves. Drizzle with the olive oil and season with a little salt and black pepper. Wrap the tail ends around the filling and place a slice of lemon on top to help keep the filling in place.
5. Fold the paper over the fillings to make two semi-circles and fold in all the edges to make two crescent shaped parcels. Don’t overtighten or the heat won’t be able to penetrate the parcels.
6. Preheat the air fryer at 200C for 3 minutes. Place the parcels carefully on the crisper plate (grill pan/tray) with the straighter sides facing each other but leaving as much space around the parcels as possible for air to flow.
7. Cook at 180C for 12 minutes, or until the fish is just cooked and the filling is hot. Gently remove the paper parcels and divide between two plates. Serve with salad, new potatoes and the reserved lemon wedges for squeezing over.

Recipe tips
This recipe is designed to use tail-end cod or haddock fillets that wrap around the filling. If you buy thicker fillets or loin, you will need to place the filling ingredients on top of the fish instead. You could also try using sea bream or sea bass fillets.

If the fish isn’t hot throughout after the 12 minutes, re-wrap, return to the air fryer and cook for a few minutes more.

To make the right sized pieces of paper for the parcels, place a large piece of baking paper on a worksurface and draw around a 25cm/10in dinner plate or cake tin to make two circles. Cut around the circles adding a 2.5cm/1in border to give 2 x 30cm/12in paper discs. Keep the paper well away from any heating element in the air fryer.

From an idea seen here

Similar Recipe Using An Oven

Pesto Salmon Parcels, with green vegetables - see here

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

June Birth Flowers : Honeysuckle for happiness and positive energy

If you are a June baby your birth flowers are the Rose and Honeysuckle. Roses are among the most recognizable flowers, often given as a sign of affection because they have long been a symbol of love. The honeysuckle, with its tubular flowers, is a magnet for hummingbirds and represents happiness and positive energy. This post is about the Honeysuckle, if you haven't already seen my earlier post about the Rose, you can read it here

The honeysuckle emerges in the spring with fragrant flowers that have four petals and grow in two pairs or clusters. Flowers, which are tubular, range in colour from white and yellow to purple, pink, and red. After the bloom is done, flowers are replaced with round berries that can be orange, red, or a shade of pink. Honeysuckles are native to the Northern Hemisphere, with certain species native to locations in China, Japan, Europe, India, and North America.

Honeysuckle Meanings and Symbolism

The name honeysuckle comes from the Middle English word honeysouke, which translates to “honey suck.” It is believed the name came from the ability to suck the sweet nectar straight from the flowers once picked.

The honeysuckle traditionally symbolized happiness and affection for a new love. It has also been known to represent nostalgia for first loves or old flames.

Honeysuckles were commonly planted near homes to create a feeling of nostalgia and honour those who had died. They are also meant to bring happiness and positive energy into one’s life. According to other legends, planting a honeysuckle near the home would keep away negativity and protect one from evil spirits.

Honeysuckle in History

• The Druids used symbols of honeysuckle in the Celtic alphabet to represent joy and happiness.
• A small plaque on the Anderson Memorial Bridge, near the campus of Harvard University in Cambridge, Massachusetts, is an ode to William Faulkner’s “The Sound and the Fury” character Quentin Compson. The plaque reads, “Quentin Compson III/June 2, 1910/Drowned in the odour of honeysuckle.”
• Honeysuckle has been used to treat a number of ailments—digestive disorders, respiratory issues, and headaches. Its uses also include treating arthritis, rashes, skin diseases, and even snakebites.
• In China, honeysuckle has been traditionally thought to remove toxins from the body and promote positive emotions.

A final three facts

The flowers of honeysuckle can be distilled to extract their aromatic oils. These oils are often used in perfumes, soaps, and other beauty products for their sweet and captivating fragrance.

In folklore and mythology, honeysuckle is often associated with love and devotion. It is believed to bring good fortune to those who have it growing in their garden, and its sweet scent is said to attract love and romance.

The dried flowers and leaves of honeysuckle are commonly used to make herbal teas. These teas are not only delicious but also provide a range of potential health benefits.

xxx oooo xxx

I hope you enjoyed reading this post, and seeing the two images which are from google. You may now like to read this one about 'Some Foods In Season During June' which also has some recipe suggestions - see here

All the best Jan

Be Thankful ...

saw this here

I do this every day,

do you?

All the best Jan

Rainbow vegetable ‘couscous’ ... and summer solstice

Before I introduce you to rainbow vegetable couscous, I will just mention that today 21st June 2025 (in the Northern Hemisphere) it is the summer solstice. Yes it is the longest day of the year, meaning the day with the most hours of daylight, and with parts of the UK already experiencing their first heatwave of the year it's likely to be a hot one.

More about 'When is the summer solstice and what is it?' can be seen here

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You may have read my article here about couscous - what it is, the health benefits. nutritional profile etc. If you haven't please do use the link and have a read.

Couscous is eaten all around the world, the earliest known recipe for couscous comes from a 13th century Moroccan cookbook. Couscous is still known as the Moroccan national dish.

Couscous is technically a pasta made from semolina, which is the hard part of the grain of hard wheat. You can find instant couscous in most grocery stores today. It's pre-steamed and dried and just requires you to add boiling water and a few ingredients. Couscous has more vitamins than other pastas!

However, there are many recipes on the internet showing couscous made using vegetables, like this cauliflower one here and also this one I share with you today ... a rainbow vegetable couscous. It actually has six vegetables in the recipe ... have a look you may like to give it a try!

Colourful veg are chopped into the shape of couscous for this fresh-tasting and light dish. The dressing is optional if you decide to serve this as a salad – otherwise it makes a great side dish with a stew or tagine.

Ingredients

Serves Four
¼ cauliflower, cut into florets
1 small head broccoli, cut into florets (similar size to ¼ cauliflower)
1 large carrot, peeled and cut into chunks
100g/3½oz baby sweetcorn, roughly chopped
¼ red cabbage, shredded
½ red pepper
salt and freshly ground black pepper
small bunch parsley, coriander or mint, finely chopped
For the dressing (optional)
1 tbsp olive oil
½ lemon, juice and zest only
1 orange, juice only
½ tsp ground cardamom

Method
1. Take each vegetable individually and pulse in a food processor until resembling the texture of coarse breadcrumbs. Be careful not to over process as you don’t want them to go mushy – this is particularly important when you come to the red pepper and you could dice this as finely as possible instead if you prefer.
2. Cover the base of a large frying pan with water – just enough to cover it and no more than 100ml/3½fl oz. Add all the vegetables, and season with salt and pepper. Cook on a medium heat, stirring regularly, until the liquid has evaporated and the vegetables look fairly dry – this should take around five minutes.
3. Allow the vegetables to cool, then fluff up a little using a fork, and stir through the herbs. If using, whisk together all the dressing ingredients in a bowl and season with salt and pepper. Serve with or without the dressing.

From an idea by The Hairy Bikers idea seen here

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

It's hot - heatwave health alert and ways to cope with Type 1 Diabetes in the heat

The UK has been experiencing HOT weather recently, with more to come, and an amber heat-health alert has been issued for parts of the UK. I understand that a UK Health Security Agency (UKHSA) warning will be in force until Monday 23 June for affected areas,(this could be updated). The agency suggests people shade or cover windows exposed to direct sunlight, check fans and fridges are working properly, and that medicines are correctly stored.

It reminded me of a blog-post I originally posted in 2018. But what was written then is still very relevant today...

Emma Baird (a type 1 diabetic ) writes:
"If you’re a type 1, what special precautions do you need to take when the mercury rises? I prepared this handy infographic to help…

Please note—if you have neuropathy (nerve damage) this can affect your ability to sweat and therefore cool down. Go out early in the morning or later in the afternoon if you can, drink water to stay hydrated and exercise in air-conditioned gyms. Cut down on drinks with caffeine and alcohol, and take care of yourself as best you can."

This and more from Diabetes Diet Blog here

Of course wherever you live some days can just be too hot, and on these sort of days it is important to stay hydrated. Sometimes the easiest way is to use water from your kitchen tap, but bottled water can also be a great help. Of course on a hot day, why not boost your hydration with juicy foods. The ones shown on the post called 'When its hot stay hydrated' are around 80-90% water by weight, and you can read the post here

Another heatwave related post is 'Heatwave warning : Some common medications increase the risk of overheating and dehydration' read it here

Are you experiencing hot weather at the moment? How do you stay cool?
Please share your thoughts in the comments.

This blog brings a variety of articles and recipe ideas, and it is important to 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 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

Why do I feel so tired?

In a recent comment a question was asked ..."A lack of iron, does that make one tired? I am soooo tired these days." I thought it deserved an answer and perhaps a post!

There is not one easy answer though! Yes, a lack of iron (and other nutrients) can make you feel tired but there are many potential underlying causes for feeling constantly tired, including:-

• Not getting enough high quality sleep
• Nutrient deficiencies
• Stress
• Underlying medical conditions
• Poor diet
• Consuming too much caffeine
• Inadequate hydration
• Overweight or obesity
• Lifestyle factors
• Sleep disorders
• Mental health conditions
• Chronic stress

For more detailed information this article from 'Healthine' may help, find it here

The UK's NHS website also has advice/suggestions on tiredness and fatigue which can be read here

The links to the above sites do give some guidance but if symptoms persist it is always best NOT to self-diagnose but to see a Doctor if you are worried.

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

Chicken Traybake - with broccoli, red onion and sweet potatoes

I am sharing an easy chicken traybake recipe, that could be perfect for a midweek family dinner, or in fact perfect for any day of the week! Chicken thigh pieces and colourful sweet potatoes, red onions and broccoli are simply roasted with herbs, paprika and lemon. Adding stock ensures everything is beautifully tender and there’s a little gravy left in the bottom to serve.

Ingredients

Serves Four
500g sweet potatoes, peeled and cut into 2cm chunks
2 red onions, cut into wedges
350g broccoli, broken into florets
8 garlic cloves, unpeeled
2 tsp dried thyme
1 tsp dried rosemary
1½ tbsp. olive oil
6 skinless chicken thigh fillets, each cut in half
2 lemons, 1 juiced and 1 cut into wedges to serve
1 tsp smoked paprika
150ml chicken stock

Method
1. Preheat the oven to gas 6, 200°C, fan 180°C. Add the sweet potatoes, onions, broccoli and garlic to a large roasting tray and sprinkle over the dried herbs. Season and drizzle over 1 tbsp. of the oil, then toss everything together. Spread the veg out in an even layer and roast for 15 mins.

2. Remove the tray from the oven and give the veg a good mix. Add the chicken pieces and drizzle with the remaining ½ tbsp. oil. Squeeze over the lemon juice and sprinkle with the paprika. Return to the oven for 15 mins.

3. Pour over most of the chicken stock, then roast for a final 15-20 mins (topping up with a little more stock if it starts to look too dry) until the chicken is cooked through and the veg is completely tender. Squeeze the garlic cloves from their skins and serve with lemon wedges.

Nutrition - Each Serving
Fat 20g Carbohydrate 33.3g Protein 33.8g Fibre 8.7g
Recipe from an original idea here

This recipe uses sweet potatoes which are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fibre, niacin, vitamin B1, vitamin B2 and phosphorus.

However, the carbohydrate content in sweet potatoes, (and white potatoes), will result in a blood sugar impact in any serving size and many diabetics choose not to eat them. However, sweet potatoes are naturally more nutrient-dense; so if you do choose to eat them they could be the better option between the two!

If you would like a lower carb alternative to potatoes you will find some suggestions here

For readers who may prefer a vegetarian recipe how about 'Baked Ratatouille with Butter Bean Mash' - more details here

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

June Birth Flowers - The rose a symbol of love, beauty, and affection

Did you know that if you are a June baby your birth flowers are the Rose and Honeysuckle. Roses are among the most recognizable flowers, often given as a sign of affection because they have long been a symbol of love. The honeysuckle, with its tubular flowers, is a magnet for hummingbirds and represents happiness and positive energy.

This post is about the Rose...

The rose family (Rosaceae) is made up of more than 100 species of perennial flowering shrubs.

The rose has long been a symbol of love, beauty, and affection. Each colour rose holds a different meaning. A red rose means ‘I love you’ and is a sign of romance; pink represents happiness and admiration; a white rose symbolizes innocence and purity; orange means desire and excitement; and yellow represents cheer and happiness, although some folklore considered it to mean jealousy. A red and white rose paired together has come to symbolize unity.

The Romans viewed roses as a representation of death and rebirth, often planting them at the graves of loved ones.

Roses in History

• In Colorado, fossil evidence in the form of rose leaves suggests that plants in the rose family date back at least 35 million years.
• It is estimated that the cultivation of garden roses dates back 5,000 years, beginning in China.
• It is believed that the oldest living rose is about 1,000 years old. Located at Hildesheim Cathedral in Hildesheim, Germany, the roots of the rose even survived when the cathedral was bombed during the Second World War.
• During the Roman period, the Middle East was a popular growing location for roses. The petals were used as confetti for celebrations, with the Roman emperor Nero staging rose feasts. Rose petals were also used to scent rooms, for medicinal use, and for perfume fragrance.
• It is said that Cleopatra filled a room more than a foot deep with rose petals in an effort to win over Mark Antony.
• The rose was a symbol of war fought between the houses of York and Lancaster for the English throne in the 15th century. The white rose was synonymous with York, while the red rose represented Lancaster. The conflict between the two became known as the “War of the Roses.”
• During the 17th century, roses were seen as a form of legal tender and used to barter and for payments.
• French botanical painter Pierre Joseph Redouté created his Les Roses series in the garden of Château de Malmaison, located just outside Paris, France.
• In 1892, the American Rose Society was established “to promote the culture, preservation, and appreciation of the Rose.”
• Roses at the White House date back to John Adams’ presidency, but the official launch of the Rose Garden was directed by Ellen Wilson, the wife of 28th President Woodrow Wilson. In 1961, John F. Kennedy had the Rose Garden redesigned as an outdoor venue for receptions.
• The rose is the National Floral Emblem of the United States.
• In Italy, roses are celebrated in May, which some refer to as “the month of the rose.”
• Rose oil has been used for medicinal purposes dating back to ancient China.
• It is used in skin care, most notably for dry and sensitive skin. Other uses include: as a mild sedative, as an antidepressant, and for stress conditions.
• Rose petals are brewed for teas and can be used to make potpourri.

I hope you enjoyed this post. One about the month of June's other birth flower Honeysuckle will follow shortly. Do you have any Roses growing in your garden?

Please be aware, 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

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