Chicken Parmigiana : Italian-American Easy Chicken Bake

Well, the weekend is here once more and today I am sharing a recipe for Chicken Parmigiana, the easy Italian-American chicken bake. You could enjoy it as a weekend dish, a midweek dish or in fact it's tasty any day of the week! Crunchy, cheesy and with an easy tomato sauce, I'm sure you will enjoy it.

Ingredients

(Serves Four)
2 tbsp olive oil
2 garlic cloves, crushed
400g tin chopped tomatoes
4 chicken breasts
50g/1¾oz dry breadcrumbs (panko breadcrumbs work well)
1 (free-range) egg, beaten
25g/1oz butter
pinch dried chilli flakes
100g/3½oz mozzarella, cut into 5mm/¼in-thick slices
handful fresh basil or oregano leaves
salt

Method
1. Heat 1 tablespoon of the oil in a saucepan over a medium heat and fry the garlic until soft. Add the tomatoes and gently simmer for 30 minutes.
2. Preheat the oven to 220C/200C Fan/Gas 7. Lay the chicken breasts in between two sheets of baking paper and bash with a meat tenderiser or rolling pin, until flattened slightly.
3. Season the breadcrumbs with salt in a shallow bowl or plate. Put the egg in another shallow bowl. Coat the chicken in the egg and then in the breadcrumbs.
4. Heat the remaining oil and the butter in a frying pan over a medium–high heat. Add the chicken and cook for 5 minutes, or until crisp, turning halfway through.
5. Put half of the tomato sauce in a shallow ovenproof dish. Lay the chicken on top, scatter with the chilli flakes and cover with the remaining sauce. Top with the mozzarella and cover with a lid or foil. Bake for 10 minutes.
6. Uncover the chicken and bake for a further 8–10 minutes, depending on the thickness of the breast, until cooked through. Top with the basil and serve.

From original idea seen here

~ enjoy your weekend ~

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

All the best Jan

So cute ... have a happy day!

Well yesterdays post was quite a long read!

Many thanks to all who read it and also those who commented.

For today (Friday) an Aww moment!

I thought this was so cute.

Would you agree?

~ Wishing you a happy day ~

All the best Jan

"What I learned when I gave up sugar for six weeks"

This is quite a long read, but I hope you find it an interesting one.

I share an article by Melissa Hogenboom . . . she writes:-

"Foods with added sugar are everywhere – even in some surprising places. So how easy is it to go without sugar and what difference can it make to your health?

While I typically eat a healthy diet with plenty of home-cooking, I also have a sweet tooth and tend to consume a chocolate treat or two every day.

That's not very surprising – overconsumption of sugar is extremely common in our modern diets. It's bad for our teeth, harmful to our health and there is even some evidence to suggest eating too much sugar might lead to long-term cognitive deficits.

As my role involves reporting on health and wellbeing, I've increasingly started to worry about eating so many treats, which alongside refined sugar, often contain numerous additives. In fact, one of my regular treats contains more than half my daily recommended amount of sugar.

Dietary guidelines in the US recommend consuming fewer than 12 teaspoons of added sugar from food and beverages (around 50g) while in the UK, the NHS recommends people eat less than seven teaspoons (30g) of sugars per day. In reality US adults eat more than 16-17 teaspoons (65-70g) a day, according to the US National Health and Nutrition Examination Survey. To put that in context, 4g is about one level teaspoon of sugar.

Giving up all that sugar isn't easy either. But I decided to see if it was indeed possible to break out of my daily sugar habit.

I set myself the challenge of not eating any foods containing added refined sugar for six weeks. I also avoided honey and fruit juice but I continued to eat natural sugars found in whole fruit, as well as complex carbohydrates – which when eaten, our body breaks down into the sugar glucose which provides our body and brain with its main source of energy.

From the outset, I noticed some surprising changes to my energy levels and how I felt. The post-lunch slump went away but I did often find myself listlessly looking in my fridge trying in vain to find something interesting (sweet) to munch on, feeling as though I was missing out.

Sugar is everywhere

First, it's worth reflecting on just how much sugar is added to our food. I found it surprisingly hard to avoid. Browsing my local supermarket shelves, I noticed it in food I didn't expect, including a deli sourdough sandwich, which contained 5.7g of sugar and a bolognese ready meal (9g). Many breakfast cereals include added sugars and a slice of commonly bought supermarket bread had about 1.2g of sugar per slice.

Sugar is also abundant in many ultra-processed foods – which have known adverse health outcomes and tend to contain fewer nutrients than whole foods like fruits, vegetables and whole grains.

Emerging research also suggests that diets high in sugary foods are associated with greater mental distress, including symptoms of anxiety and depression

There are many different forms of sugar in our foods. Glucose is perhaps the most common, but you can also find fructose in fruits and many syrups, lactose in milk and sucrose, which is commonly known as table sugar and is one of the main forms of added "free sugar" in our diets. Free sugars area also found in juices, syrups and honey as they are not bound up in the cells of our food. These refined free sugars contribute most to adverse health effects.

"We come out of the womb liking sweet tastes, it's part of mother's milk in those early days where you're supposed to be gaining a lot of weight," says Ashley Gearhardt, a professor of psychology at the University of Michigan. The problem, she says, is that "we've gotten so good at delivering sweetness really cheaply".

What sugar does to us

Research shows that when we consume high-sugar foods it rapidly increases our blood sugar levels. While that's a normal process after eating, if they happen too often we can become resistant to insulin, and the risk of developing type 2 diabetes increases. High-sugar diets are also linked to cavities, inflammation, obesity, Alzheimer's disease and cancer.

"Diet related diseases like diabetes are now killing people beyond the scope of alcohol and opiates and [unhealthy food] is competing with tobacco for being the most deadly substance in the world," says Gearhardt.

For instance, sugar has been found to increase fat in the liver. In one randomised controlled trial, those who consumed high-sugar drinks for several weeks showed about double the amount of fat in their liver, even if they consumed the same calories overall.

Fructose – such as that found in corn syrup – is toxic to mitochondria, the cellular machinery that keep our bodies running, explains Robert Lustig, co-author of the trial and a leading expert on the harms of sugar. "What it does is it basically knocks out mitochondria, and reduces energy expenditure, so you have to build new ones." This can make you feel lousy, fatigued, tired, irritable and increase brain fog, he tells me.

I certainly noticed my energy stayed more level during the day as the weeks of avoiding sugar went on.

The sugars in whole fruits such as apples are bound up in the cells

which means our bodies have to work harder to obtain them

(Credit: Getty Images)

Emerging research also suggests that diets high in sugary foods are associated with greater mental distress, including symptoms of anxiety and depression.

While all this sounds alarming, as part of a healthy diet sugar is fine in moderation, but it's clear that minimising it would benefit the health of millions who eat too much.

Addictive properties

In the first few days of going without sugar, I craved it intensely, especially when offered tasty treats at social events.

There's a biological reason this is the case. When we eat sugar it can alter our brain chemistry in a way that mimics what you see when individuals are addicted to opioids, explains Lina Begdache, a registered dietitian and associate professor of health and wellness at Binghamton University in the US.

Eating sugary food also activates the brain's reward system. Research suggests that people who experience stronger cravings for sugary foods may also show a greater increase in the "feel-good" hormone dopamine when they consume them – meaning we feel pleasure and reward when we eat sweet foods.

Numerous experts therefore consider sugar to have addictive properties – though this remains an ongoing area of debate.

Other naturally sweet foods like fruit can then become less interesting for our dopamine system, adds Gearhardt.

In fact, the stronger the desire for sugar, the greater the reward we feel – which reinforces the cycle and could rewire our brain to crave more of it. For instance, the brains of participants who consumed a high-sugar, high-fat pudding daily for eight weeks became significantly more responsive to sugary foods.

This dopamine feedback loop helps explain why cutting back can feel so difficult. "You're a hostage to your biochemistry" Lustig says. "That's the definition of addiction. And 20% of the [US] population is sugar addicted."

To resist temptation, I found satisfying alternatives such as a banana and blueberry shake with a spoon of cocoa powder. Grapes had a similar effect. Even apples tasted sweeter too so even if I didn't feel like one, I munched on one daily anyway, which helped keep cravings at bay.

Evidence also shows that individuals are hungrier after rapid blood-sugar drops, a pattern common after eating high-sugar foods. One study found that participants who consumed a milkshake high in concentrated sugar and refined starches (a high glycaemic index shake), were hungrier four hours later and had more activation in the brain's reward centre, compared to those who consumed a low glycaemic index shake.

What is happening when we give it up?

Within days of giving up sugar, however, the body begins to expect less of it, Dalia Perelman a dietician from Stanford School of Medicine in California. told me. My taste buds will have begun adapting, becoming more sensitive to sweet tastes. Giving up industrially sweetened foods allows the taste system to "recalibrate to the intensity of natural sweetness", Gearhardt says

About three weeks into my experiment, something curious started to happen. I was no longer regularly craving sweet treats. If I did get a bit peckish mid-afternoon, I found myself snacking on healthier alternatives, including olives, nuts and fruit.

One reason my cravings went down is simply due to reduced exposure to sugary food, which in turn altered my palate and reset my metabolism, says Begdache.

"You'll see that your threshold for tasting the sugar has gone so much lower that you won't need as much," adds Perelman. She now only eats low-sugar home-made cakes as she finds anything shop bought is like "eating a cube of sugar".

Begdache explains that my levels of triglyceride – a common type of fat in the body which increases when we consume excess calories – will have reduced too. My insulin sensitivity will have improved, as I will have been experiencing fewer insulin spikes that occur in response to sugary foods. "It's like resetting to default," she says.

That said, at family events – and even on my own birthday party – it did feel challenging not to have even a tiny bite of cake. Cravings never felt far away due to how much sugary food was in my immediate environment.

Still, as my sugar intake fell, the sense of reward, often linked to dopamine release, likely diminished.

Reduced sugar diets have other health benefits too. In one small experiment, a team asked a group of 41 children to give up added sugars for just 10 days. By the end, their blood pressure and body fat fell and they had lower insulin resistance as well as improved behaviour.

Other research, looking at ultra-processed food – which tends to be high in sugar, found that when people ate minimally processed food, they had fewer cravings and more energy.

Having a clearer picture of what sugar does to my body, it made it easier to change my habits – sweet treats just became less appealing. I was also able to limit my exposure to sweet treats at home and ensuring I had plenty of healthy snacks to hand. I also swapped juices for fizzy water with a drop of lemon juice, finding it quenched my thirst.

Reintroducing sugar

By the end of the six weeks, I can truly say I wasn't particularly tempted to reintroduce sugar to my diet. It's likely the "addictive loop" in my brain had been silenced, Begdache told me.

I no longer crave sugary snacks daily and foods with added sugar – even low-sugar breakfast cereals – simply taste too sweet for me now. This change should make it easier to avoid returning to a daily sugary treat, Perelman says.

So now my six-week experiment is over, will I be returning to my sugary treats? In short, no. But I plan to make a few changes.

Rather than avoid added sugar completely, I'll restrict my abstinence to weekdays, allowing myself the luxury of a treat at the weekend. I'm also reframing how I think about sugary food in the first place.

When I did finally reintroduce some sugar in the form of a triple chocolate chip cookie (28g of sugar per cookie), I didn't feel like eating it at all. I forced myself for the purposes of this article to see how my body would respond.

It tasted far too sweet and I could taste more sugar than chocolate. I felt an energy slump soon afterwards too and had a mid-afternoon nap, only possible because I was on an annual leave.

That treat I used to eat regularly was no longer a treat. I stopped after a few bites."

Words above are from article by Melissa Hogenboom who is a senior health correspondent at the BBC. You can see her original article here

-----------------------

PLEASE BE AWARE
Articles within this blog (and any comments) 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. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. 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 general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

'He who plants a garden, plants happiness'

summer garden

This post was inspired by the Chinese Proverb, 'he who plants a garden, plants happiness'.

So many find that gardening can be a source of relaxation, comfort and enjoyment, it can also be hugely beneficial to mental health. Time and time again many of us find that connecting with plants and the environment can help with a natural route to wellbeing.

I think spending time in a garden, whether it be digging, planting, tidying, walking or just sitting a while can bring happiness. Even if the weather is not favourable, as some of us may be experiencing, spending time sitting in your armchair looking at flowers, plants, and trees either in a book, magazine or the internet can bring enjoyment ... would you agree?

Of course, for me, after gardening, or indeed just sitting in the garden a cuppa is always welcome... and perhaps as a treat a slice of low carb ginger cake, you can see the recipe here

REMINDER

 * Today 22nd April 2026 is World Earth Day celebrated each year since 1970

to promote environmental protection and awareness.*

Dear reader, a variety of articles and recipe suggestions 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. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Inspiring Physician Dr Mary Lindsay

Mary Katherine Martin Lindsay

MRCP(1989) RCPsych FRCP(1993) HonFRCPCH

1926 to 2025

"Adapted from BMJ 23 August 2025

It is taken for granted that a parent will usually stay with a young child in hospital, but this was not always allowed. Mary Lindsay changed that.

She was born in 1926 and died in March 2025 of heart failure after a long career as a paediatrician.

In the early 50s visiting hours for parents of children were severely restricted. This was due to the idea that parents brought germs with them into the hospital and that their presence upset their children. At the time, the emotional development of children was ignored by the medical profession. Mary opposed this view. The first consultant that provided beds for mothers in children’s wards was Dr Dermod McCarthy in Amersham Hospital, Buckinghamshire, UK with whom she worked. He was the only doctor to change his practice after seeing a film about it.

John Bowlby, a child psychiatrist, had presented 'A two year old goes to hospital' to paediatricians at the Royal Society of Medicine in 1952. It was not well received. A professor of surgery wrote in The Lancet, “There is a lot of sloppy sentiment talked about this. If children are left alone for a day or two they forget all about their parents. The hours in hospital after a parent visits is chaotic. The children all cry and shriek and will not go to sleep”.

Various films were made demonstrating the improvements experienced by children when they were allowed to have a parent (usually the mother) with them. Mary appeared in 'Going to hospital with mother' in 1958.

Mary, Dr McCarthy, and ward sister Ivy Morris, conducted a study of 1,000 children who had been admitted with their parents, and demonstrated how much better they did, but it took till well into the 1960s before the movement to have parents with their children in hospital took off.

Mary was born in Belfast but moved to Dorset where her father was a headmaster. During WW2 she was evacuated to Northern Ireland. She qualified at Belfast in 1951. After experience in paediatrics, general practice, adult and child psychiatry, she became a consultant in child psychiatry in Aylesbury, Buckinghamshire, UK.

Throughout her career she emphasised the importance of emotional well being in the physical health of children. In 1989 she was elected president of the Royal Society of Medicine (Paediatric Branch).

Mary married at the age of 75 becoming a step-mother to three children, who survive her."

h/t Diabetes Diet Blog here

More to read here

So thankful for remarkable and inspirational people like Mary ...

All the best Jan

Air Fryer Traybakes : Three Suggestions

Goodness me, it's Monday again! I do hope you enjoyed the weekend.

Many thanks for your comments on my previous posts.

Indeed thank you to all who visit and read this blog.

Starting the week with a few traybake recipes,

but this time for the air fryer!

For those who do not have an air fryer you can see oven traybake recipes here

~ air fryer sausage bake ~

This air fryer sausage bake is a super speedy all-in-one meal,

perfect for weeknights when you may be low on time and energy.

see recipe/more details here 

~ air fryer chicken traybake ~

This air fryer chicken traybake recipe is quick, healthy, and bursting with flavour.

This one-pan meal offers juicy chicken and crisp vegetables,

cooked to perfection in just 30 minutes. 

see recipe/more details here

~ air fryer roasted vegetables ~

Air fryer roasted vegetables are simple to make and easily customisable.

They make a delicious accompaniment to so many different meals.

see recipe/more details here

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

All the best Jan

Parsley : An Impressive Herb With Health Benefits

Autumn Enloe MS RD LD writes:

"Parsley is a popular herb often used in American, European, and Middle Eastern cooking. It’s commonly used to elevate the flavour of dishes like soups, salads, and fish recipes. Aside from its many culinary uses, parsley is highly nutritious and has been shown to have many powerful health benefits. This article reviews parsley and how this impressive herb may benefit your health.

Rich in Nutrients
Parsley contains several important nutrients, such as vitamins A, K, and C. It’s also a good source of the minerals calcium, iron, magnesium, and potassium.

May Improve Blood Sugar
Elevated blood sugar levels can increase your risk of conditions like diabetes or metabolic syndrome. Some rat studies found parsley to effectively reduce blood sugar levels.

Can Benefit Heart Health
Parsley contains carotenoid antioxidants and vitamin C — both of which have been shown to benefit heart health.

May Aid Kidney Health
Parsley may help keep your kidneys healthy by fighting inflammation and reducing high blood pressure and your risk of kidney stones.

Other Potential Benefits
Parsley has antibacterial properties and may help support bone health, boost your immune system, and enhance liver health.

Easy to Add to Your Diet
Parsley is a versatile herb that’s easy to add to many dishes.

Here are some ways to add parsley to your diet:
Use as a garnish on pasta or soups.
Chop and add to salads.
Use in egg bakes or frittatas.
Make a pesto with pine nuts, olive oil, Parmesan cheese, and fresh parsley.
Add to smoothies for a nutrient and flavour boost.
Use on homemade pizza.
Add to homemade bread.
Use in homemade juices.
Add flavour to sauces, soups and stews.
Incorporate into marinades and dressings.
Use to flavour fish, poultry, and meat dishes.

How to Store Parsley
To best store:
Fresh parsley, you first need to remove the bottom of the stem. Do not rinse. Fill a glass or jar halfway with water and place the stem ends into the water. If you keep the plant in the refrigerator, it’s best to loosely cover it with a plastic bag. Otherwise, parsley can be kept at room temperature. Change the water every couple of days and discard the herb once the leaves start turning brown. This way, your herb may stay fresh for up to two weeks.
Dried parsley, can last in an airtight container in a cool, dark environment for six months to one year.

The Bottom Line
Rich in antioxidants and nutrients like vitamins A, K, and C, parsley may improve blood sugar and support heart, kidney, and bone health. What's more, this herb can easily be added to many tasty dishes. Parsley stays fresh for up to two weeks, whereas dried parsley may last up to a year. Adding parsley to your diet can boost your health while adding flavour to your favourite recipes."

The above is only a snippet of Autumn's article, read it in full with all related links here

I wonder do you like parsley? Do you use it in your recipes?

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

Wishing you happiness this Friday

and a happy and peaceful weekend ahead

All the best Jan

Did You Know ?

In today's post I share five facts - did you / do you know any of them?

1. Warner Bros canceled the film “Home Alone” because they didn’t want to spend $14 million on it. 21st Century Fox continued the production, and the film grossed $476 million worldwide.

2. Magpies are considered one of the most intelligent animals in the world and the only non-mammal species able to recognize themselves in a mirror test. Read more here

3. The world record for the longest human chain (holding hands) is 652.4 miles, and it consisted of 5 million people in Bangladesh as part of a campaign.

4. The most popular item at Walmart is bananas. They sell more bananas than any other single item they have in stock.

5. “Digging a hole to China” is theoretically possible if you start in Argentina.

New Zealanders can dig themselves to Spain, and folks in Indonesia will find themselves in the Amazon rainforest... more here

The only one I knew before I started the research was number two!

This blog is presented in a magazine style, and you will find a variety of articles, studies, thoughts, funnies, photographs, music and recipes. However, not all the recipe ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (more about this here) 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

Take an empty baking tray and then ...

... decide what delicious foods you will put in it

will it be ...

One pan halloumi veggie traybake

Roasted veg topped with halloumi makes for an easy veggie dinner.

Simply throw all the veggies into one roasting dish,

top with slices of halloumi and finish under the grill.

see recipe/more details here

or perhaps

Cornish Briam (roasted vegetable traybake)

Briam is a Greek slow-cooked roast vegetable dish.

No need to fry, no need to stir - use any vegetable you have in the fridge!

It's also vegan and gluten-free! Serve it as a side or main course.

see recipe/more details here

or maybe

Spicy mozzarella aubergine/eggplant traybake

These stuffed aubergines/eggplants combine wonderfully with the crisp green beans and chickpeas.

This is a great stand-alone dish or it could be served with a bowl of couscous.

see recipe/more details here

decisions, decisions - what takes your eye?

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

All the best Jan

A Question For Tuesday - Which Type Are You ?

 

I saw this here and thought how interesting.

So what type are you?

Do share in the comments ... as I've done

All the best Jan

Looking for a healthy lunch? May I suggest Tuna Lettuce Wraps

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

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

Ingredients

Serves Two
2 drops oil, for brushing
2 x 140g fresh tuna fillets, defrosted
(although you can use canned tuna)
1 ripe avocado
½ tsp English mustard powder
1 tsp cider vinegar
1 tbsp capers
8 romaine lettuce leaves
(although you can use iceberg or butterhead)
16 cherry tomatoes, preferably on the vine, halved

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

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

~ enjoy your day ~

You will find a variety of recipe ideas within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

This Sunday, I wish you good morning ...

 

image from google

Whatever your plans this Sunday

I wish you a peaceful and happy day.

All the best Jan

'Are we getting breakfast all wrong?'

'Are we getting breakfast all wrong?'

In the UK (and perhaps where you live), breakfast often features a select few types of food. Combine this with busy schedules and a lack of focus on the morning meal and it's no wonder Tim Spector, professor of Genetic Epidemiology at King's College London, is concerned our breakfasts have become "very, very limited."

In lots of cultures, breakfast is far more similar to lunch and dinner, meaning it varies from day to day.

And this is important, says Spector. Eating a healthy breakfast isn't about picking one nutritious dish to have every morning. The more variety there is in your diet, the better it is for your gut bacteria.

The British Dietetic Association, (BDA) recommends eating foods high in fibre (such as wholegrain bread, oats or certain cereals) and protein (like yoghurt, beans and eggs), as well as fruit and veg.

What time should you eat breakfast?

Is it best to fuel up as soon as we're awake, or delay breaking the overnight fast?

"We need to move away from this one-size-fits-all advice," says Spector. "Some people are programmed to prefer eating earlier in the day and others later, which might suit our unique personal metabolism."

That said, Spector does suggest trying to leave 12–14 hours between your last meal of the day and your first meal the following morning. This might mean an early dinner with a morning breakfast, or a later dinner with breakfast pushed back.

It's thought this could help keep your gut happy.

"Our thinking is that it allows a whole repair team to come out that don't eat your food but eat your gut lining and clean up the debris from the night before. The more they do this, the stronger your gut wall is, and [this] appears to help your immune defences."

Rupy Aujla, medical doctor and author, says, "If you're stressed or rushed in the mornings… fasting until noon, then having a nice leftover meal or high-fibre item, might be better than rushing."

What about skipping breakfast altogether?

Intermittent fasting or skipping meals doesn't suit everyone, with side effects including dizziness and headaches.

Skipping breakfast may affect your short-term memory, too. A Public Health England review concluded there is "convincing evidence that consuming breakfast, compared to skipping breakfast, has positive impacts on short-term cognition and memory."

Eating a quality breakfast is also linked to other healthy outcomes, like lower risk of weight gain and cardiovascular diseases, according to the BDA.

Breakfast is especially important for children, and is linked to better outcomes at school as well as more positive weight status and general diet quality.

What's the verdict on our favourite breakfasts?

Cereal can have a place in a healthy balanced diet, but it's important to check nutrition labels as lots have high levels of sugar, fat or salt. Compare nutrition based on 100g of cereal rather than the recommended portion size, as this varies and surveys show we eat 63% more cereal than the recommendation.

Cereal can be a good source of calcium when eaten with milk, no-added sugar yoghurt, or fortified soya or oat drinks.

Adding fruit increases sweetness, contributes to your five-a-day and boosts the fibre content, too.

Try porridge and homemade granola, and beware of shop-bought cereal bars, which can be high in sugar and fat.

If toast is your breakfast of choice, use wholemeal, multigrain or seeded bread, which often contains "dietary fibre, calcium, iron, folate and B vitamins," says dietitian Catherine Rabess.

Healthy toppings include nut and seed butters, cheese, eggs, avocado, mushrooms, yeast extract and fresh fruit, says Rabess.

What about fry-ups, ranked by over a quarter of Brits as their all-time favourite breakfast?

"Cooked breakfasts can be balanced and healthy," says Rabess. A breakfast of tomatoes, mushrooms, baked beans and a glass of juice can give you four of your five-a-day, if you have a portion of each. Eggs are also nutritious.

It's best to limit the processed meats that often come with fry-ups though (think sausages and bacon), due to high saturated fat and links to various health risks.

Words above from article seen here

I always start my day with an egg (or two)

PLEASE BE AWARE
Articles within this blog (and any comments) 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. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. 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 general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

White Fish and Cannellini Bean Puttanesca - One-Pot Bake

This one-pot fish and bean bake is dairy free, egg free and nut free ... it has a tomato, olive and caper sauce and is easy, healthy and packed with store cupboard ingredients. There's no need to defrost the fish, you can cook it straight from the freezer.

If you may be wondering what Puttanesca is ... it's a popular Italian pasta sauce that has gained popularity around the world. With its strong and spicy flavours, the sauce is often a favorite among food enthusiasts. But what exactly does the word “puttanesca” mean in Italian? This is a question that baffles many.

There are various myths and legends surrounding the origin of the word puttanesca, with some suggesting that the sauce was named after prostitutes who would cook this spicy dish to attract clients. However, the true origin of the name is much simpler than this and has nothing to do with prostitution. Read more here

Ingredients

Serves 2-4
2 frozen white fish fillets, such as cod
1 tbsp olive oil
1 onion, finely chopped
3 garlic cloves, roughly chopped
3 anchovy fillets
400g tin cannellini beans, drained and rinsed
400g tin cherry tomatoes in tomato juice
50g/1¾oz pitted black olives, sliced
25g/1oz capers
½ tsp dried red chilli flakes
2 tbsp roughly chopped fresh flatleaf parsley leaves
salt and freshly ground black pepper

Method

1. Sprinkle the fish fillets with salt and set aside.
2. Heat the oil in a casserole or an ovenproof pan. Fry the onion and garlic with a pinch of salt for about 5 minutes, or until softened and golden.
3. Preheat the oven to 210C/190C Fan/Gas 6½.
4. Add the anchovies to the pan and stir until the anchovies have melted.
5. Add the beans, cherry tomatoes, olives, capers and chilli flakes. Season well with pepper only (the anchovies, olives and capers add enough salt). Mix thoroughly and bring to the boil. Remove from the heat.
6. Rinse the fish fillets and pat dry. Add the fish to the pan and press into the bean mixture a little (they don't need to be submerged). Cover with a lid and bake for 30 minutes, or until the fish is cooked through. It should be opaque and flake easily when lightly pushed with a fork.
7. If desired, break the fish into chunks and fold gently into the bean mixture. (This is a good idea if the dish is serving more than two people.) Scatter with the parsley and serve straight from the pot. 

Each serving (based on two servings)

provides 36g protein, 33.3g carbohydrate (of which 13.3g sugars), 13.4g fat (of which 2.1g saturates), 13.5g fibre and 2.55g salt.

Recipe Tips

i) If you don't have a suitable saucepan or casserole that can go in the oven, start the recipe in a large saucepan and then transfer the mixture to a large baking dish. If the baking dish does not have a lid, cover and seal the dish tightly with kitchen foil.

ii) If you want to stretch the recipe to serve 4, serve it with crusty bread for dipping. You can see some lower carb bread ideas here 

From recipe idea seen here

I hope you enjoy this recipe ... Bon Appetit ... Buon appetito!

You will find a variety of recipe ideas and articles within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

'Households urged to put tea bags in fridge'

Spring has finally arrived in the UK, and many other countries, which means for many households, it's time to dig the rubber gloves out and get stuck into some cleaning. Historically, cleaning the house in spring was to rid your home of dust, soot and oil that had accumulated over the winter, but nowadays it's more for that feeling of starting afresh.

As the spring season is a time of fresh growth and renewal, this is often carried through into our homes, triggering the need to declutter and tidy. While wiping surfaces, cleaning the floors and dusting hard-to-reach corners may be the obvious tasks to start with, it's also worth giving your fridge some attention too. It's an area of the kitchen that can become subject to spills and stains, and if it hasn't been cleaned in a while, it can start to give off a nasty odour.

Leftover foods and spillages are usually the culprits of bad fridge odours, but even after removing these, some odours can still cling on. But instead of emptying the entire contents of your fridge and spending hours scrubbing away at it, you could just put some tea bags inside instead.

image credit Claire Schofield

While tea bags are primarily used to make a tasty beverage, they also prove pretty useful as a deodoriser as well. The porous paper of tea bags not only makes them effective natural moisture absorbers, but the tea itself also contains tannins, chemical compounds that have antioxidant effects and help fight odourous bacteria and eliminate unpleasant smells.

It's a great natural alternative to keeping your fridge smelling fresh, rather than resorting to harsher chemicals which are in most household cleaning products.

In its online advice on making use of leftover tea bags, Food Republic said: "Most people use baking soda as a fridge deodoriser, thanks to its alkaline properties that neutralise acidic odour molecules.

"However, baking soda doesn't necessarily add a pleasant smell, and it can get in the way. (This is especially true when your fridge is packed too tightly, which is a common mistake everyone makes.)

"That's where tea bags come in. Tea leaves are high in tannins, naturally absorbent, and balance acidic pH. All of these features can help trap odour molecules while giving off a subtle, fresh aroma. Plus, it's a clever way to reuse tea bags you'd otherwise toss."

To eliminate unpleasant fridge odours, cleaning experts recommend placing a bowl of used tea bags in a bowl or open container and placing this at the back of your refrigerator.

Then simply leave them there for a few days and they will slowly absorb bad odours to leave your fridge smelling lovely and fresh with very little effort.

In its online advice on eliminating fridge odours naturally, home and kitchen appliance manufacturer AEG UK said: "Tea contains tannins, which have natural antibacterial properties that help combat odor-causing bacteria in the fridge.

"The porous structure of tea leaves also aids in absorbing and neutralizing odors. Place your used tea bags in an open container or bowl in the fridge to harness their odor-absorbing properties."

Words and image above seen here

~Post Edit~

I did a little further research and found this:

Neutralise Household Odours
Tea leaves are excellent at absorbing odours, making them a natural solution for freshening up your home. You can place dried, used tea leaves in small dishes or sachets around the house to help neutralize smells. They’re especially handy in areas like the fridge, pantry, or even in shoes!

Try This: Place a bowl of dried tea leaves in the fridge to help absorb unwanted odours, or fill small sachets with tea leaves to place in drawers or shoes.
Read more here

Related Post

Put Used Tea Bags In My Car!!! Whatever Next? - read it here

~ enjoy your day ~

Dear reader, this blog is presented in a magazine style, something for everyone. There are a variety of articles, studies, thoughts, photographs, music and recipes! Please note, however, that not all recipe suggestions may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Swans Heart and Swans Sunset ... Midweek Interlude!

~ Two photographs for midweek interlude ~

Swans are known for their graceful movements across water and their unique mating rituals. One of the most recognizable behaviors of mated swans is when they curve their necks together to form a heart shape. This “heart pose” is an endearing symbol of swan courtship and pair bonding. Swans are monogamous birds that mate for life. But why exactly do swans do this heart thing? The reasons are rooted in swan biology and social dynamics and you can read more about this, and swans, here

Swans at Fareham, photo credit Yen Milne

Peaceful, Swans Sunset at Hatchet Pond, photo credit Helen Nikandrou

Wishing all readers a happy midweek Wednesday.

All the best Jan

'Why adding cabbage to your diet could make a difference to your health'

"Cabbage rarely gets the spotlight, yet it quietly shows up in everything from comforting soups to crunchy salads. Many people overlook how this humble vegetable fits into everyday meals without any fuss or fancy prep.

There is something satisfying about discovering that a simple ingredient sitting in the fridge can bring small but meaningful benefits over time. A closer look reveals why it keeps popping up in kitchens around the world.

How Cabbage Supports Digestive Comfort And Gut Balance
Cabbage contains natural fibres that work wonders for keeping your digestion running smoothly. Fibre acts like a broom, sweeping through your intestines and helping everything move along nicely.

Plus, cabbage is rich in compounds that feed the good bacteria living in your gut. When those friendly microbes are happy and thriving, you'll notice less bloating and better overall digestive comfort every single day.

The Role Of Cabbage In Everyday Heart Friendly Eating
Did you know that regularly eating cabbage can actually help protect your heart? Cabbage is loaded with antioxidants called anthocyanins, especially in the red variety, which help reduce inflammation in your blood vessels.

It also contains potassium, a mineral that helps regulate blood pressure. Adding cabbage to your weekly meals is an easy, delicious way to show your heart some love without breaking the bank.

Why Cabbage Is A Smart Choice For Weight Management
With only about 25 calories per cup, cabbage is incredibly filling without adding extra weight to your waistline. Its high water and fibre content means you'll feel satisfied after eating it, which naturally helps curb overeating.

Cabbage also takes a bit of effort to chew, which slows down your eating pace and gives your brain time to register fullness. It's a simple, tasty ally for anyone aiming to manage their weight sensibly.

Vitamins And Minerals You Get From Regular Cabbage Meals
Cabbage is a nutritional powerhouse, bursting with vitamin C, vitamin K, folate, and essential minerals like manganese. Just one serving can provide nearly half your daily vitamin C needs, which supports your immune system brilliantly.

Vitamin K is crucial for healthy bones and proper blood clotting, whilst folate plays a key role in cell growth. Eating cabbage regularly ensures you're getting these vital nutrients in a natural, affordable form.

How Cabbage Fits Easily Into Budget Friendly Home Cooking
One of cabbage's greatest strengths is how affordable it is, especially compared to other fresh vegetables. A single head can last for ages in your fridge and stretch across multiple meals throughout the week.

You can roast it, stir-fry it, add it to soups, or simply shred it for coleslaw. Cabbage is incredibly forgiving and versatile, making it perfect for home cooks who want healthy, tasty meals without spending a fortune.

Simple Ways Cabbage Adds Crunch And Variety To Meals
Cabbage brings a satisfying crunch that can transform even the simplest dish into something special. Raw, it adds texture to salads and wraps, whilst cooked, it becomes tender and slightly sweet.

You can pickle it for tangy flavour, braise it for comfort food vibes, or toss it into tacos for extra bite. Its mild taste means it pairs beautifully with bold spices, creamy dressings, or savoury sauces, keeping your meals exciting.

What Makes Cabbage A Versatile Ingredient Across Cuisines
From Korean kimchi to German sauerkraut, Polish golabki to Irish colcannon, cabbage stars in beloved dishes worldwide. Its ability to absorb flavours makes it a chef's dream, whether you're cooking Asian stir-fries or European stews.

Cabbage adapts beautifully to different cooking methods and spice profiles, proving it's far more than just a side vegetable. Exploring cabbage across cuisines is a delicious way to travel the world from your own kitchen."

Words above from article seen here

Some recipe suggestions that include cabbage
Baked Salmon Steaks with garlic, shredded cabbage and Stilton - see here

Chicken Legs braised with slow-cooked red cabbage - see here
Dauphinoise Casserole with Cabbage (or Celeriac) - see here
Braised Savoy cabbage with bacon - see here
Cabbage soup, low carb - see here
Italian cabbage stir fry - see here

... or even a Low Carb Cabbage Casserole

so creamy and cheesy - see recipe details here

PLEASE BE AWARE

This blog offers a wide variety of articles/recipes/food ideas, and not all may be suitable for you. All articles within this blog (and any comments) 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.

Always take account of your personal circumstances, needs, illnesses and medication you may be taking. 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 general health, including medication, you should contact your Doctor / health care provider.

All the best Jan