Important To Eat The Colours Of The Rainbow

'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!

I'm sure we all know that "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 Brussel 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, 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

I'm washing my hair!

For most people washing your hair is a daily or weekly routine depending on how often you want to clean it or are advised to.

But do we really need to wash our hair this often, or at all?

Sometimes hair care can become a boring task and can end up costing an arm and a leg!

Throughout history, think back to pre-historic times. Would humans have worried about washing their hair?

Most likely not, so why do we see it as being so important now?

We’re going to take a look at what would happen if we ditched the shampoo for a while.

Where did shampoo come from?
Shampoo or various forms of hair cleaning products have been used since the 1800s, and at that time, you were recommended to wash your hair once a month.

In 1927 German inventor Hans Schwarzkopf created the world’s first-ever liquid soap.

Then in the 1930s, a company based in Ohio called Procter & Gamble launched the first synthetic shampoo.

Since then, the market for shampoo has only continued to grow.

By the 1970s, many ad campaigns were created to encourage people to wash their hair once a day, and since then, it has become the norm.

Is shampoo bad for your hair?
You may think that using shampoo is great for your hair because it makes it clean, but in fact, it can be quite damaging.

There is an underground movement in support of this, and their theory is called the “No Poo” method.

The theory of the no-poo method is that our hair contains natural oils, and using shampoos with harsh chemicals inside can strip away these natural oils.

This leaves your hair in a bad condition and creates a dependency on the use of shampoo to treat your hair.

By not using shampoo, you are saving your hair from this man-made disaster and will have healthier hair.

It can be difficult to just cut out the shampoo, so alternatives are sometimes used; things like apple cider vinegar, baking soda, or just water can be used as a gentle cleanser for your hair.

Why does breaking the cycle lead to healthier hair?
The key to having fresh-looking hair and not washing it is simple, but it is a long process. You simply stop washing it and break the routine!

On our scalp, we have sebaceous oil glands that naturally produce and release oil when the hair is starting to get dry.

Every time we wash our hair, it dries it out, and although you can use hair conditioner to smoothen hair, the gland will still produce oil.

If you wash your hair every day, then the glands will be overproducing to compensate for the dry hair, and in turn, this will lead to greasy-looking roots.

This can lead to overwashing hair and can result in your wanting to wash it again, and hence you become stuck in a vicious cycle.

Depending on the hair type, products used previously, and how often you used to shampoo, it can take around 2-6 weeks for the glands to return to a normal healthy routine of producing oil.

So during this time, your hair might not look great and might feel greasy because of the excess oil, but it is on its way to recovery.

There are many tips and tricks for making the transition easier, like brushing your hair more regularly to distribute the oil through the hair.

Sometimes the best approach is to cut down the number of times you wash your hair per week and gradually make it less and less.

Benefits of NOT washing your hair with chemicals.
By choosing to use alternative natural products or even just using water, you are already benefiting.

Not just for the health of your hair but for your lifestyle.

Shampoos and some hair products can contain highly toxic chemicals. Whilst it’s questionably okay to use on our hair and skin, once it gets washed down the drain, it can be really damaging to the environment if it is not filtered out properly.

The chemicals used can be harmful to wildlife and waterways.

These products can also end up costing quite a lot each month or whenever you need to restock.

There are products in your home that double up as a great hair cleanser.

As mentioned before, kitchen items like vinegar and baking soda can be used to clean your hair, which will save you money over time.

There are also a variety of essential oil-based products or even recipes to make your own cleansing mixtures that will leave your hair smelling and feeling wonderful.

This means you can cut down on your waste too.

By using water or chemical-free products or not washing it at all, you will allow your hair to restore its natural oils and return to a healthier state.

Plus it means you will have more free time!

Are there any benefits of using shampoo?
There can be benefits to washing hair with shampoos, even synthetic ones that contain chemicals.

By shampooing, you are removing dirt and dust from your hair which will, in turn, help reduce odors.

If you buy perfumed soaps or shampoos, this will leave your hair smelling fresh and fruity, which will also help with this.

If having greasy hair gets you down, then shampooing is a quick fix to give you a little confidence boost for that special date or girls’ night out.

A common misunderstanding is that head lice prefer dirty hair.

This is, however, a myth as they don’t care about hair cleanliness; they are after any hair so they can feed on blood.

Washing your hair repeatedly will also not get rid of them as they can withstand being submerged in water for hours on end!

After looking into the research carried out by both medical and health professionals to enthusiasts in the hair and beauty industry, hair care really is a personal choice.

In most cases, there are few medical reasons as to why you should wash your hair or use certain shampoos.

So unless you have a pre-existing medical condition that may be affected by this, why not give it a try and see how long you can go without shampooing?

References and words above can be seen at article here

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

??? What do you think ...please share your thoughts in the comments section.
Speaking personally, I find a once a week wash is fine!

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

All the best Jan

Midweek Meal Choices - Here Are Three

Before I start this post, I want to say THANK YOU to all readers who visit this blog, and a special thank you for all who take time to leave a comment. It is lovely to receive, read and share your thoughts, comments and good wishes.

~ Midweek Meal Choices ~

here are three to consider

Chicken With Mushrooms and Peas

see recipe here

Cod/White Fish Parcels Steamed - With Fennel and Herbs

see recipe here

Aubergine / Eggplant Parmigiana

see recipe here

I hope you may enjoy one of these suggestions

If you should need help with weight/measurement conversion - 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

Hello to little fairy penguin chick Henry

Every now and again I like to post/share something completely different,

and this story is a little different,

it's about a fairy penguin!

Henry is world's smallest penguin's latest arrival

A rare penguin chick has hatched at a Dorset, UK aquarium, the latest success in a six-year-long breeding programme.

The little fairy penguin chick - named Henry - has been hand reared since recently hatching at Weymouth Sea Life Centre.

The centre is home to Europe's only breeding colony of little fairy penguins - the smallest species of penguin in the world.

Manager Seb Webster said the fluffy newcomer had been "tucking into his fish fillets from day one".

Also known as little blue penguins, little fairy penguins are blue-grey in colour and are native to New Zealand and Australia

Henry was the second of two eggs laid by proud parents Tyrion and Dandy, who are in their first breeding season as a couple.

The Sea Life Centre said the hatching was "a significant milestone" in its breeding programme.

It said Henry required "some gentle assistance" from the centre's animal care team after struggling to break free from his shell.

Henry has taken to solid food immediately after his first feed, a positive sign that required no transition period with liquidised meals.

Henry brings the total number of little penguins at Weymouth to 42.

The colony was established in 2018 when 25 of the animals were moved from Australia.

The facility was the first in Europe to successfully breed the species.

Webster said: "Watching him break free from his shell, with a little helping hand from our animal care experts, was an incredibly special moment.

"Henry's successful hatching is a wonderful testament to six years of dedicated breeding work here at Sea Life Weymouth.

"As Europe's only little penguin colony, every new arrival is significant."

Words and image from article here

🐧🐧🐧🐧🐧🐧🐧

You may like to see my older post from 2015 about Pingu - my olive penguin!

read it here

All the best Jan

'UK scientists make huge discovery on NHS drug used by over 55s with diabetes'

UK scientists have discovered how an everyday drug for diabetes could treat the most common cause of blindness in the western world - a condition recently highlighted by sufferer Dame Judi Dench. Age-related macular degeneration (AMD) is a leading cause of vision loss in the over 50s, damaging the macula - a small area in the centre of the retina at the back of the eye, responsible for sharp and central vision.

But researchers from the University of Liverpool have found that taking metformin, an everyday medicine for diabetes, was associated with less progression of AMD. People with diabetes over the age of 55 and taking metformin were 37 percent less likely to develop the intermediate stage of AMD over a five year period - compared to those not taking metformin.

Dr Nick Beare, an eye doctor who led this research, said: "Most people who suffer from AMD have no treatment, so this is a great breakthrough in our search for new treatments.

"What we need to do now is test metformin as a treatment for AMD in a clinical trial. Metformin has the potential to save many people's sight."

AMD eventually causes the light-sensitive tissue to die off (geographic atrophy, a form of 'dry' AMD) or be damaged by abnormal blood vessel growth ('wet' AMD).

Intermediate and advanced AMD affects 10-15% of people over 65 years of age (1.1 to 1.8 million people in the UK), and is the commonest cause of blindness in high-income countries.

The staggering annual cost of AMD is estimated to be £11.1billion in the UK alone.

Geographic atrophy has no treatment in the UK and Europe, while treatments for wet AMD are expensive and unpleasant - such as repeated injections into the eye.

The research from the University of Liverpool used pictures taken of the eyes of 2,000 people attending the routine diabetic eye disease screening programme in Liverpool over 5 years.

The researchers assessed whether AMD was present on the photographs and how severe it was, and then compared those taking metformin and those who were not.

They also adjusted for factors which might bias the result such as age, sex, and duration of diabetes.

A potential benefit from metformin in AMD has been suspected before, but this is the first study to grade AMD from eye photographs.

Previous studies on metformin have used secondary information on AMD such as GP diagnostic codes, or insurance claims in the US.

Dame Judi Dench, 91, recently described her sight decline caused by age-related macular degeneration as "crushing".

The beloved actress, first diagnosed with AMD in 2012, revealed in a candid interview with the Radio Times that her vision has deteriorated to the point where she can no longer see the television.

"Well, I miss seeing Clive Myrie doing Mastermind, but I can hear the questions," Dame Judi shared, underscoring the personal impact of her condition.

Her continued openness about AMD has consistently drawn vital public attention to the eye disease.

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

Denise Voon, a clinical adviser at The College of Optometrists, provided further explanation on what age-related macular degeneration entails, outlining its different forms and the key symptoms individuals should be aware of.

What is age-related macular degeneration?

There are two main types of AMD.

"There's dry AMD and wet AMD, and although they fall under the same umbrella, they are quite distinctive," explains Voon. She highlights that dry AMD is the most common type.

"The cells at the back of the eye and the retina gradually degenerate with age and can lead to deposits called drusen," explains Voon.

While a few small drusen are a natural sign of ageing, numerous small drusen, or larger ones, can be a sign of progression towards AMD, according to The College of Optometrists' website.

"Dry AMD is usually very slow progressing and many people don't notice any issues for years," says Voon. "A lot of people have quite near normal vision, but if dry AMD gets a lot worse, it can lead to visual problems."

However, wet AMD tends to develop and impact your vision more rapidly.

"Wet AMD is much less common, but it can impact your vision quite a bit more," notes Voon. "It occurs when abnormal blood vessels grow into the retina and then they leak, and they can cause a very sudden and rapid loss of vision.

"What a lot of people say is that they went to bed and seemed absolutely fine and then when they woke up, they couldn't see."

Who is more likely to be affected?

The older we are, the greater our risk of developing the condition. Around one in every 200 people has AMD at 60, according to Macular Society.

There are also several other risk factors.

"If you've got family history of it, that can be a risk factor," says Voon. "Obesity and having an unhealthy diet can also increase your risk, but the biggest risk factor for AMD is smoking."

What are the main early signs to look out for?

"What people often first notice, and this is both the same with wet and dry AMD, is that the straight lines can appear distorted or bent," says Voon. "They look at a window frame and say hang on, why does that look bent?"

Smudges and bright light sensitivity is another common sign.

"They might also notice spots or smudges in their central vision and bright lights may become much more uncomfortable," says Voon. "When you have AMD it might take your eyes longer to adjust when moving from a dark room from a light room.

"In addition, colours can look faded but distortion and not being able to see in your central vision are usually the most common symptoms."

The research paper is published in the BMJ Open Ophthalmology:-

http://dx.doi.org/10.1136/bmjophth-2025-002339

Above seen here

image from here

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 have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

Happy Sunday ...In a world that is facing many problems

In a world that is facing many problems

my wish for you is that

your day be full of simple joys

some peaceful moments

lots of love

and a little bit of cuteness 😊

Whatever your plans today

keep safe and have a good one

All the best Jan

Pesto chicken one-pot dish . . . delicious!

Chicken has many plus points; its versatility, as well as the ease and speed with which it can be cooked make it one of the most popular meats around. It has a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

The pale flesh has a close texture and a mild flavour that pairs up well with many different ingredients. Never eat raw chicken, and always thoroughly wash your hands, utensils and cutting board as soon as you've cut or handled raw chicken.

The recipe I share today will surely banish the bad weather blues many of us are experiencing. This colourful pesto chicken one-pot makes a great Sunday lunch idea and includes lots of fresh greens. Continue reading and see what you think!

Ingredients
Serves Four
8 bone-in chicken thighs
1 tbsp olive oil
2 lemons, 1 zested and juiced, 1 cut into wedges to serve
2 onions, cut into thin wedges
2 garlic cloves, finely sliced
3 anchovy fillets, chopped
1 tsp Dijon mustard
1 chicken stock cube, made up to 450ml
150g frozen peas
200g Tenderstem broccoli, chopped
2 tbsp green pesto
10g fresh basil or parsley, leaves picked
crusty bread, to serve (optional)

Method

1. Heat a large flameproof casserole dish over a medium heat. Toss the chicken in the oil and lemon zest; season. Browned for 6-7 mins, skin-side down, until golden and crisp. Turn and brown for a final 4 mins; you might need to do this in batches. Transfer to a plate using a slotted spoon; set aside.
2. Add the onions, garlic and anchovies to the dish and fry for 5 mins until golden. Stir in the mustard, stock and the lemon juice. Bring to the boil and return the chicken, skin-side up. Cover, reduce the heat to medium-low and cook for 20 mins. Uncover and cook for a further 25 mins or until the chicken is cooked through.
3. Add the peas and broccoli. Cover and cook for a further 8 mins, or until the veg is just tender.
4. Spoon over the pesto, then top with the basil or parsley leaves and lemon wedges. Serve with warm crusty bread, if you like.

Each Serving Contains

Carbohydrate 12.5g Protein 50.7g Fat 31g Fibre 5.5g
From idea seen here

What is Tenderstem broccoli?
Tenderstem broccoli is the (perfectly natural) love child of Chinese kale and broccoli, star-crossed lovers of the vegetable world.
What does Tenderstem broccoli taste like?
A bit like broccoli but way better - it has a sweet, nutty flavour, similar to asparagus, all wrapped up in a gorgeous crunch.
What is the nutritional value of Tenderstem broccoli?
Tenderstem broccoli has many nutritional benefits. It's high in folates, plus it's a good source of fibre and protein.
Does it have different names?
Yes, Bimi, broccolini, (and Tenderstem) are trademarked names for the hybrid of Chinese Kale and broccoli.

if you prefer to have a vegetarian dish you may like to see these recipe suggestions here

This blog brings a variety of 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 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

Cod (white fish) Gratin

Does Friday mean fish in your house? For many it does, and as it's Friday I'm sharing this Gratin recipe which uses fish! In fact although the recipe below states cod you can use any white fish in this recipe, and you can flex your chef muscles over the béarnaise sauce! There's some whisking to do!

Ingredients

Serves Four

2 leeks, sliced
2 carrots, sliced
1 onion, chopped
40g/1½oz butter, plus extra for greasing
600g/1lb 5oz cod loin, skinned and cut into 3cm/1in chunks
2 tbsp plain flour
50ml/2fl oz dry white wine
salt and freshly ground black pepper

For the béarnaise sauce
70ml/2½fl oz white wine vinegar
2 shallots, finely chopped
2 sprigs fresh tarragon, plus 1 tsp freshly chopped
1 bay leaf
6 peppercorns
4 (free-range) egg yolks
300g/10½oz unsalted butter

Method
1. Gently fry the leeks, carrots and onion in the butter until softened and starting to caramelise. Add the cod and flour and stir over the heat for a minute or two. Stir in the wine and cook for another minute to allow the sauce to thicken a little. Season with salt and pepper
2. For the béarnaise sauce, gently heat the vinegar in a saucepan. Add the shallots, tarragon sprigs, bay leaf and peppercorns. Heat gently over a medium heat until the volume of liquid has reduced by at least half. Strain and set aside until cooled.
3. Meanwhile, preheat the oven to 180C/160C Fan/Gas 4 and butter a shallow ovenproof dish.
4. Beat the egg yolks with a teaspoon of water. Stir the mixture into the strained, cooled vinegar and pour into a heatproof bowl set over a pan of simmering water. Whisk constantly until the sauce has increased in volume and is thick enough to coat the back of a spoon.
5. Melt the unsalted butter in a saucepan. Remove the bowl from the heat and slowly pour in the melted butter in a steady stream, whisking continuously, until the mixture has thickened and is smooth. Fold in the chopped tarragon and season to taste with salt and pepper.
6. Spoon the cod and vegetable mixture into the ovenproof dish. Pour over the béarnaise sauce and bake for 15-20 minutes.

7. Sit and enjoy this tasty dish 😋

From an idea seen here

~ enjoy your day ~

You will find a variety of recipe ideas and articles within this blog. Please note, not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. 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

Are you officially old?

Are you officially old?

Well I am ... I hit 49 a few years ago LOL 😂😊

The 10 biggest signs you’re getting old, according to British children

Do you like talking about the ‘good old days’, gardening or drinking tea?

It’s a telltale sign you’re getting old, according to Britain’s youngsters.

A poll of 1,000 children aged seven to 16 found listening to the radio (51 per cent) and watching daytime TV (48 per cent) were other signs of ageing, along with moaning about aches and pains (45 per cent). 

The age-old British pastime of moaning about the weather (34 per cent) and doing crosswords (32 per cent) also counted as major markers.

Oh yes, and respondents also decided you officially became ‘old’ when you hit 49.

More to read here

Related Post

Are You Aging Gracefully - read it here

All the best Jan

Happy Midweek

Can you believe it's midweek already!

Todays post is short and sweet to celebrate midweek!

Well why not!

Whatever your plans

I wish you a happy day

All the best Jan

'Do broths have real health benefits?'

Sharing an article by dietitian, Laura Tilt

"Do broths have real health benefits?

From Japanese ramen to French onion soup, broths are loved across the world – and are one of the first foods we turn to when we’re under the weather.

Broths have been used as traditional remedies for thousands of years. But do they just feel comforting and immune boosting – or do broths actually have healing powers? Here’s what science can tell us.

Are broths nutrient dense?

How nutritious a broth is depends entirely on what you throw in the pot when you're making it – as well as how you cook it.

There are lots of different types of broth. Sometimes they’re light – made by simmering water with vegetables and herbs, perhaps – and sometimes they’re rich and deeply flavoured.

bone broth see recipe here

Bone broth, for instance, is made by simmering animal bones in water with an acidic ingredient (like vinegar) and herbs or vegetables for at least 24 hours, with the aim of extracting proteins like gelatine and collagen, along with minerals.

The lighter broths tend to be low in calories (about 20–50 per cup) and low in fat, with 1–2g of carbohydrate and protein. So while they’re hydrating – a useful bonus – they’re not very nutrient dense.

Bone broths are higher in protein, often containing around 8–10g per cup, which is roughly 10% of your daily protein needs.

They’re often marketed as being packed with collagen. This is the most abundant protein in our bodies, which acts as scaffolding for skin, muscle and bone – and we produce less of it as we age.

As nice as it would be for broth to be able to turn back time for our bodies, or even help slow the ageing process, research shows that most broths don’t contain enough collagen to have a therapeutic effect.

It’s also worth remembering that eating collagen doesn’t necessarily increase collagen levels in your body, anyway. During digestion, it’s broken down into smaller building blocks, which your body then uses to make the proteins it needs.

Apart from protein, studies show broths contain only small amounts of other nutrients like calcium, iron and magnesium, providing less than 5% of the recommended daily intake.

Simmering for longer and adding an acidic ingredient (as you would with a bone broth), may help increase these amounts, though.

Does broth help when you’re sick?

Research shows parents often turn to traditional remedies like soup when their children are ill, so the feel-good factor we experience when eating a bowl of broth might partly come from nostalgia.

My mum’s version was a steaming bowl of tomato soup. Now, I tend to make chicken broth from Sunday dinner leftovers, fortified with pearl barley and greens, when someone at home is feeling under the weather.

There is actually some evidence that broths and soups might have therapeutic effects – at least when it comes to managing a cold.

Earlier this year, researchers looked at whether soup could be an effective treatment for respiratory infections. They found some evidence it could provide relief from symptoms like a blocked nose and sore throat.

Two studies also reported reductions in inflammatory markers in those eating soup.

Other studies have also shown that sipping hot fluids like tea and broth can help move and clear nasal mucus, offering relief from a blocked nose.

Although more research is needed (and we still need to work out which ingredients might be most helpful), broth is worth including as a low-cost and tasty intervention when you’re feeling under the weather.

How to make a broth more nutritious

Herbs and spices like garlic, ginger, turmeric, thyme and rosemary add flavour to broths, but they’re also rich in polyphenols – compounds in plant foods that have anti-inflammatory and antioxidant effects.

Bone broths naturally have the most protein (which supports immune health) of all the types of broth, but you can add protein-rich ingredients like tofu, tempeh, beans or lentils to a simple vegetable version. Tinned beans and lentils are ready cooked so are great for throwing in – they come with the added benefit of fibre, which nourishes beneficial gut bacteria.

Throwing in some greens like kale or cabbage will add immune-supporting vitamins like vitamin C. Cook them in the broth and you’ll catch any water-soluble nutrients that are usually lost when boiling vegetables. Or stir in some defrosted peas once your broth is ready.

Adding carbohydrates can increase the comfort factor too – they’re satisfying, soothing to eat and will give you energy. Grains like barley, bulgur and rice work well, or go for noodles, choosing buckwheat or wholegrain for extra fibre.

Finish with a swirl of olive oil and a handful of chopped herbs for extra polyphenol power.

Boost nutritional value by

✔ Adding greens for vitamin C

✔ Tossing in beans for protein and fibre

✔ Using wholegrain noodles for extra fibre

✔ Including herbs for antioxidant power

The bottom line on broths

Broths aren’t miracle cures, but they’re hydrating, comforting and can have solid nutritional value.

Whichever type of broth you choose when you’re ill, the most important thing is to make sure it’s the most nourishing blend of ingredients you can think of. Then, curl up with a bowl of it and get cosy.

After all, the positive impact comfort food like this can have on our mood is reason enough to tuck in."
Words above from article by dietitian, Laura Tilt seen here

hearty root vegetable soup see recipe here

 ----- ----- ----- 

Please be aware that 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 have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan

Creamed leeks ... yes, please!

Creamed leeks (one of my favourites) are a great side for roast chicken, and easier to make than cauliflower cheese ... see what you think!

Ingredients

Serves Two
2 tsp olive oil
large knob* unsalted butter
1 garlic clove, peeled and chopped
1 large leek, washed and sliced
2 sprigs thyme, leaves only (optional)
50ml/2fl oz milk
150ml/5fl oz double (heavy) cream
1 tbsp fresh parsley, chopped (optional)

Method

1. Heat the oil and butter in a frying pan. Once hot, gently fry the garlic, leeks and thyme leaves (if using) for 3–4 minutes, or until the leeks are soft.
2. Stir in the milk, cream and parsley, then reduce the heat and simmer gently for a further 6–8 minutes, stirring occasionally.
3. Serve immediately, or transfer to an oven dish, cover with kitchen foil and keep warm in the oven until ready to serve.

* A knob of butter is a unit of measurement that is often used in recipes, particularly in British and European cooking. To provide clarity, a standard knob of butter is typically equivalent to about 1 tablespoon or 15 grams of butter.

Tips
i) The key to this recipe is to gently fry the leeks so they soften and get nice and sweet.
ii) Can be served with roast potatoes, roast chicken or pork and steamed vegetables.

From idea seen here

Some other veggie recipes you may like to try

Cauliflower Broccoli 'Mac' and Cheese - see recipe here

Parmesan Cabbage Steaks - you can see the recipe here

Roasted Cauliflower Steak & Spanakopita Melts - you can see the recipe here

Baked Ratatouille with Butter Bean Mash - see recipe here

~enjoy your day ~

You will find a variety of recipe ideas and articles within this blog. Please note, not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. 

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

Welcome the 1st of February 2026

Can you believe that it is now February! Whatever happened to the thirty one days of January? They certainly whizzed by!

February is the shortest month of the year, but for many people in the northern hemisphere, it remains one of the coldest. It’s that bridge between winter and spring!

As we welcome February, I think many readers will agree this month is mostly recognized for Valentine’s Day, which is on the 14th of February. Yes cards, flowers and chocolate sales go sky high! I wonder, will you be sending your Valentine a special card?

The month of February fluctuates between having 28 and 29 days per year. The 29th day only occurs every 4 years during leap years, and the next leap year will be 2028.

The length of February was finalized when Julius Caesar remade the Roman calendar and assigned the month 28 days and 29 days. In 713 B.C., February was officially added to the Roman calendar.

If you were born in February, your birthstone is an amethyst and your birth-flower is a violet or primrose.

The zodiac signs in February are Aquarius which is until February 18th, and Pisces, which is from February 19th.

Of all the words you can misspell, February is one of the most misspelled words in the English language.

The Saxons called February “Sol-monath” which means “cake month” because they would offer cakes to the gods during February.

In celebration of "cake month" I share a delicious lower carb 

Cinnamon Coffee Cake

you can see the recipe here

~ Wishing you a happy February 2026 ~

You will find a variety of articles and recipes 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

Be Happy ...

~ Be it coffee or tea ... I wish you happy ~

image seen here

~ Enjoy your day and weekend ~

All the best Jan

Carrot and Parsnip Soup : Dairy Free : Gluten Free : Vegetarian

Well Mondays post featured carrots and today's post does as well! This simple, but delicious, carrot and parsnip soup balances sweet and savoury to great effect! Use the freshest ingredients you can find for best results.

You will need a stick blender for this recipe.

Each serving provides:

113 kcals, 2g protein, 15g carbohydrates (of which 10g sugars), 4g fat (of which 0.5g saturates), 6g fibre and 0.1g salt.

Ingredients

Serves Four
1 tbsp olive oil
1 onion, roughly chopped
sea salt, to season
¼–½ tsp dried chilli flakes
250g/9oz carrots, peeled and roughly chopped
250g/9oz parsnips, peeled and roughly chopped
1.2 litres/2 pints vegetable stock
freshly ground black pepper
¼–½ tsp apple cider vinegar (optional)*

Method
1. Heat the oil in a large lidded saucepan over a medium-high heat. Gently fry the onion with a pinch of salt until soft and lightly golden – this should take 8–10 minutes. Add the chilli flakes and fry for a further minute.
2. Add the carrots, parsnips, stock and a generous grinding of black pepper. Bring the pan to the boil, then reduce to a simmer and cook with the lid on for 20–25 minutes until the parsnips and carrots are tender.
3. Blend the soup using a stick blender. Season to taste with more salt and pepper and add a little apple cider vinegar, to taste, if the soup is lacking brightness and vibrancy.

Tip*
Adding a splash of apple cider vinegar at the end can help balance and round out the natural flavours!

From idea seen here

~ some flowers to brighten your day ~

(they are artificial floralsilk but do give a welcome splash of colour)

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

Ten Facts About Brushing Your Teeth

Do you remember the first time you learned to brush your teeth?

It seems like a simple thing to do, but you’ll be shocked to know that a lot of people still make mistakes when brushing their teeth.

What’s even more shocking is the idea of how people cleaned their teeth when toothbrushes still didn’t exist.

With that said, here are 10 facts about brushing your teeth to feed your curiosity!

1. It’s dangerous to brush your teeth immediately after eating.
You can damage your tooth enamel, the outer layer of your tooth, by brushing your teeth right after eating. The tooth enamel weakens when you consume acidic foods and dentists recommend waiting at least 30 minutes before brushing your teeth after a meal. This is enough time for your tooth enamel to harden again, preventing it from being damaged.

2. The toothbrush we use today was invented in prison.
People used to live without using a toothbrush. For people to clean their teeth before, the most common way was to use a rug and soot. William Addis hated this way of cleaning his teeth, which led him to make the first toothbrush in 1780 while he was imprisoned after starting a riot. He made it by putting holes in a cow bone to insert pig bristles. After being released from prison, he immediately built a company to mass-produce his invention.

3. Brushing your teeth is useless when you rinse.
You remove an active ingredient from your toothpaste called fluoride when rinsing after brushing your teeth. Once removed, your teeth become prone to oral health problems such as tooth decay, gum disease, and acid erosion. Even using mouthwash after brushing your teeth can still take off the fluoride. Spitting is the only way to remove excess toothpaste without getting rid of the toothpaste’s fluoride. The only time you should rinse with water is after flossing since it guarantees that all food debris left in your mouth is washed away.

4. A hard-bristled toothbrush is bad for your teeth.
The reason why some hard-bristled toothbrushes are still sold boils down to the fact that some consumers believe they’re more effective in cleaning their teeth. However, thinking that a hard-bristled toothbrush cleans your teeth better is a myth. It can make your gums bleed and damage your tooth enamel, which is why dentists don’t recommend it. What they suggest instead is a soft-bristled toothbrush because it removes plaque from your teeth and gums in a gentle way, it can also reach areas of your teeth that a hard-bristled toothbrush can’t clean. However, do keep in mind that brushing too hard with a soft-bristled toothbrush is no better than using a hard-bristled toothbrush!

5. Brushing your teeth isn’t enough to remove bad breath.
It doesn’t matter how often you brush your teeth daily; you’ll still have bad breath if you don’t clean your tongue. When you see your tongue looking whitish or yellowish, it’s a sign for you to clean it. A white or yellow tongue results from bacteria building up on your tongue, which can eventually reach your teeth and gums. This makes brushing your teeth less effective in protecting them from oral health problems. You can use the backside of your toothbrush to clean your tongue, but using a tongue scraper does a better job of removing bacteria and preventing bad breath.

6. Whitening toothpaste can damage your teeth.
Whitening toothpaste contains more abrasive ingredients than regular toothpaste. This can make your teeth appear slightly whiter by removing extrinsic stains or stains from the outermost layer of your teeth. Some examples would be stains from coffee, cigarettes, and sodas. Although, using a whitening toothpaste comes with a risk as more abrasive toothpaste leads to thinner enamel, making your teeth sensitive and even appearing darker.

7. Your toothbrush contains bacteria.
Bacteria from your mouth stay on your toothbrush after brushing your teeth. While most bacteria from it are harmless, some can cause infections. Studies show that some bacteria are still found on your toothbrush despite rinsing it with water. That’s why dentists recommend replacing your toothbrush regularly. Aside from effectively removing plaque, a new toothbrush is less prone to fungal and bacterial growth. It’s also better not to store your toothbrush in a closed container as this results in moisture, where bacteria thrive.

8. Heart problems can be a result of poor oral hygiene.
You wouldn’t suspect poor oral hygiene or dental problems can cause heart problems. However, a study found that people with poor oral hygiene and gum disease had a higher risk of coronary heart disease. Bacterial infection from bleeding gums can enter the bloodstream, affecting different parts of your body, like your heart. This dental problem can trigger inflammation in the heart vessels and infect the heart valves. So maintain your proper oral hygiene to achieve healthy teeth and heart.

9. It’s alright to brush your teeth without using toothpaste.
Surprisingly, toothbrushes alone can clean your teeth; the brushing motion is enough to remove plaque from your teeth. Dentists even suggest dry brushing as it makes you take your time when brushing your teeth, removing more plaque. Ideally you should brush your teeth for two minutes — regardless if you use toothpaste or not. On the other hand, brushing for more than 2 minutes can cause your gums to recede or your tooth enamel to erode. (Some people use a timer)

10. An electric toothbrush cleans better than a manual toothbrush.
An electric toothbrush is more effective in removing plaque due to its vibration or rotation feature. It also does a better job of making your gums healthy. When it comes to the movement per minute, there’s a huge difference. A manual toothbrush only generates around 300 to 400 movements per minute, while an electric toothbrush produces up to 48,000 movements per minute — depending on the type of electric toothbrush you use. What makes most electric toothbrushes even better is their built-in timer feature that ensures you always brush your teeth for at least two minutes.

Brushing your teeth is easy, but that doesn’t mean you’re doing it effectively. There are tips to consider before, during, and after brushing your teeth to ensure you’re not making dental hygiene mistakes. Knowing these tips can prevent you from following misconceptions and increasing the risk of numerous health problems. Brushing for under a minute prevents you from removing a lot of plaque from your teeth, remember ideally it should be two minutes.

Words above from article seen here

Related Posts

Let's Get Tooth Brushing : Some tips on looking after our teeth Read it here

You may also like to read 'Take care of your teeth and gums' by NHS UK here

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

All the best Jan

French Farmhouse Country Chicken - It's Tasty

This warming French dish uses chicken thighs with a mustard braise and sweet root vegetables.

Ingredients you'll need for two
4 shallots
1 carrot
1 celery stick
200g white mushrooms
4 bone-in chicken thighs
1 large potato, peeled and roughly chopped*
or chopped swede may be used instead*
2 garlic cloves
1 chicken stock cube
1 tbsp. Dijon mustard
1 bouquet garni
4 tbsp. double (heavy) cream
1 tbsp. olive oil
Sea salt and freshly ground pepper
450ml boiling water

You'll need
A shallow casserole dish or deep frying pan with a lid
Measuring jug

Here's what you do
1. Peel and halve the shallots. Peel and roughly chop the carrot. Trim the celery stick and slice it. Slice the mushrooms or quarter or halve them if they are small.
2. Warm a casserole dish or deep frying pan over a medium heat for 2 minutes. Add 1 tbsp. olive oil and the chicken thighs, skin side down. Fry for 5 minutes till the skin is golden brown. Turn the thighs over and fry for another 2 minutes. Lift the chicken thighs out of the pan and pop them on a plate.
3. Add the shallots, carrot, celery and mushrooms to the pan. Season with salt and pepper. Cook over a medium-low heat for 5 minutes, stirring a few times, till the veg are soft and glossy looking.
4. While the veg are cooking, peel and roughly chop the potato or swede. Peel and crush the garlic. Crumble the stock cube into a measuring jug and stir in 450ml boiling water.
5. Stir the potato/swede and garlic into the veg with the Dijon mustard. Add the bouquet garni. Pop the chicken thighs back in to the pan. Pour in the stock. Cover and turn up the heat. Bring the casserole to the boil, then turn the heat back down and simmer for 30 minutes.
6. The chicken thighs should be cooked through and the veg tender. Turn off the heat. Lift out the bouquet garni and discard it. Stir in 4 tbsp. double cream.
7. Taste the casserole and add more salt and pepper if you think it needs it. Ladle the chicken casserole into 2 warm bowls and serve.

Bouquet garni is French for 'garnished bouquet' and it's a little bundle of herbs used to add flavour to dishes in traditional French cooking. It can be added to casseroles, stocks, sauces and soups and it traditionally comprises parsley (or parsley stalks, which have lots of flavour), a few sprigs of thyme and a bay leaf. These herbs may be bundled into a strip of leek or a piece of celery stalk, or tied in a muslin bag or with string, to keep them together during cooking and allow easy removal before serving.

Read more here

Recipe is from an original idea here

~ enjoy your day ~

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

All the best Jan