Summer tray-bake time !

Summer vegetables and sausage tray-bake casserole

(use winter vegetables if you live in the southern hemisphere)

Why not give your tray-bake recipe a summer makeover with a light, seasonal mix of vegetables and juicy pork sausages*. So easy to make, the juices from the vegetables mix with the stock making a sweet sauce. Perfect for mopping up with a crusty bloomer, or a low carb bread.

Ingredients

Serves Four
8 pork sausages(*if preferred swap pork sausages for meat free variety)
2 peppers, cut into bite-sized pieces
1 red onion, cut into thin wedges
1½ tbsp olive oil
1 tsp dried oregano
2 garlic cloves, crushed
½ lemon, zested and juiced
2 courgettes (zucchini), halved lengthways, then sliced
250g salad tomatoes, cut into wedges
½ reduced-salt vegetable stock cube, made up to 150ml
100g baby spinach
¾ crusty bloomer, or low carb bread to serve

Method
1. Preheat the oven to gas 7, 220°C, fan 200°C. Put the sausages, peppers and onion in a large roasting tin, about 35 x 30cm. Whisk the oil, oregano, garlic and lemon zest in a small bowl, then pour over the sausages and veg. Toss to coat everything well; roast for 20 mins.
2. Stir in the courgette, tomatoes and stock and roast for a further 15-20 mins until the sausages are cooked through and the veg is tender.
3. Fold in the spinach and squeeze over the lemon juice, then mix for 30 secs for the spinach to gently wilt in the residual heat. Serve with bread of your choice.
From original recipe here

~ enjoy your day ~

A variety of recipe ideas, food suggestions and articles are within this blog, but 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

It's the 1st August 2025

~ Hello, I wish you a Happy August 2025 ~

May the month ahead be a good one for you

In previous years regular readers will know I usually start each month with facts about the coming month ahead. This year however, a break with tradition, which I hope you have been enjoying because the first of each month has been featuring a lower carb recipe starting with the first letter of that particular month ... so here we go as it's now August and the eighth month of the year!

A is for ? can you guess ?

Yes, I am talking about Avocado !

Avocados are so good for us. Not only are they an amazing source of healthy fats but they are also rich in essential micronutrients like magnesium. Magnesium is responsible for more than 300 reactions in the human body, all of which are essential for keeping us alive, and as a single serve of avocado contains 7% of the recommended daily intake of magnesium, I think I will carry on eating them ...

Read more about 20 great reasons why you should fall in love with avocado here

~ sharing a recipe that uses avocado ~

Chicken, Avocado, Bacon and Tarragon Salad

Ingredients

Serves Four

6 lean bacon rashers

1 large avocado, cut into wedges

400g (13oz) cooked chicken, shredded

4 spring onions (scallions), minced

2 stalks celery, chopped

150g frozen peas, thawed

2 tbsp. fresh tarragon, chopped

For the dressing

3 tbsp. white balsamic vinegar or white wine vinegar

4 tbsp. extra-virgin olive oil

1 tbsp. Dijon mustard

Recipe instructions

can be seen here

Do you like avocados?

If you don't like avocados (and not everyone does) how about these avocado substitutes see here

Related post 

Hints and Tips when buying Avocados - see post here

enjoy your August days

In case you missed last months (July) post you can see it here and June's one is here

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

All the best Jan

Summer Days ....

As we move into the last day of July 2025, I do hope you have been enjoying summer days, or winter days if you live in the Southern Hemisphere!

Summer days can be extra special, and in today's short post I'm sharing a favourite picture of mine. It's by Don Hatfield. The print, bought many years ago, holds special memories of times and years pleasantly spent by the sea as the children were growing up.

Wishing all readers a happy day.

All the best Jan

Kiwi Fruit : Facts, Nutrition plus a Recipe for a Low Carb Kiwi Fruit and Blackberry Cake

Kiwi fruit

The brown and hairy exterior of this egg-shaped fruit doesn't look promising, but inside it's a different story - sweet, yielding, bright green flesh, prettily dotted with black seeds.

The flavour is distinctive but hard to pin down - some say it's like strawberry, others say pineapple. Its named after the bird of the same name from Zealand, where it's also grown, though its other name, Chinese gooseberry, reflects its original country of origin.

Very high in vitamin C, kiwi fruit is far better eaten raw - cooking it destroys the vitamin content and the green colour. The enzymes it contains makes it good for tenderising meat, but they'll also cause milk to curdle and will prevent gelatine and aspic from setting, so don't attempt kiwi ice cream or jelly.

Availability
All year round.
Choose the best
Go for firm fruit that gives slightly when gently squeezed. Avoid wrinkled and bruised fruit.
Prepare it
Peel off the skin with a knife or vegetable peeler, then chop or slice. Alternatively, to eat it as a snack, cut in half and scoop out the flesh with a teaspoon.
Store it
If ripe, keep in the fridge - they'll last around at week. If under-ripe, keep at room temperature.

Back in 2011 Eddie wrote "Check out the nutrients in a kiwi fruit. OK at around 10 carbs per 100 grams it’s a bit carby. When you consider the average Kiwi fruit weighs around 70 grams, half is only around 3.5 carbs. Thinly slice and serve with some double cream, great grub and very high in vitamin C."

Kiwi Fruit and Blackberry Clotted Cream Cake

Low In Carbs

Ingredients

100 grams of ground almonds
1 teaspoon baking powder
2 large eggs
1 tablespoon of melted butter
2 tablespoons of double (heavy) cream
One Kiwi fruit
100 grams of blackberries
125 grams of clotted cream

Method
Mix all dry ingredients in a bowl.
Melt the butter in a Pyrex jug/dish, add the eggs, cream.
Add the dry ingredients and mix.
Pour mix into a 6" x 3" micro-wave safe glass dish.
Microwave in a 700watt for 4 minutes.
Allow to cool and cut in half.
Spread on extra thick clotted cream add the sliced kiwi fruit.
Place top on cake and cover with clotted cream and add the blackberries.
Tastes fantastic serves six.

A variety of recipe ideas/articles are found 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

Greek Greens Stew or 'Fasolakia Yiahni' : Slow Cooked and Delicious

In today's post I am taking you to Greece, because I am talking about 'Fasolakia Yiahni' which translates to green bean stew! It is traditionally made with just a handful of fresh produce, usually straight from the garden, and thrown together in a pan and cooked in a generous amount of olive oil and then simmered to perfection.

Yes, this nutritious meal inspired by a Greek style of cooking called ‘yiahni’ – slow-cooked seasonal vegetables in oil and tomatoes means you forget about crunchy vegetables because this recipe results in them being tender, sweet and delicious!

Ingredients

Serves Four

4–5 tbsp extra virgin olive oil, plus extra for serving
3 onions, sliced
3 carrots, peeled and sliced into 1cm/½in rounds
4 garlic cloves, finely chopped
1 tbsp tomato purée
400g tin chopped tomatoes (or 400g/14oz fresh, ripe tomatoes, roughly chopped)
500ml/18fl oz vegetable stock
600g/1lb 5oz green beans or runner beans (or a mixture of both), trimmed and cut into halves or thirds
salt and freshly ground black pepper
15g/½oz mixed fresh soft herbs (for example dill and flatleaf parsley), finely chopped, to serve
fresh bread, to serve (perhaps choose a lower carb bread - see here)
capers, to serve (optional)

Method
1. Pour the olive oil into a large saucepan – there should be enough to fill it by 1cm/½in. Place on a medium heat and fry the onions and carrots for 10 minutes to soften slightly, reducing the heat a little as they cook.
2. Stir in the chopped garlic, then after a minute add the tomato purée. Add the tomatoes and the vegetable stock and bring to the boil. Reduce the heat and simmer for 10 minutes.
3. Stir the beans into the tomato sauce. Cover the pan and continue to cook for a further 30 minutes, or until the veg is soft.
4. You don’t want it to be watery, so remove the lid, turn the heat up and boil vigorously for a final 5–10 minutes to thicken the stew. Season to taste with salt and freshly ground black pepper.
5. Serve drizzled with extra virgin olive oil and scattered with the chopped herbs, with fresh bread and capers on the side

From idea seen here

Tips

i) The wonderful thing about this dish is that it is equally good using fresh or frozen green beans, and fresh or canned tomatoes. As long as you are starting with quality ingredients, you will have a delicious dish.

ii) In some recipes a little sliced potato or swede (rutabaga) is sometimes added.

Enjoy   /   Bon Appetit  /  Kali orexi!   /   Good appetite!

You will find a variety of recipes and articles 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

The weekend flew by!

Well, can you believe that the weekend just gone was the last one in July! I really don't know where this year is going to. The grandchildren have already had a week of their summer break from school and as usual been enjoying a variety of activities which although I don't always share in person I do get to hear about it ... which is lovely 😊

It's so often a time for summer BBQ's, weather permitting, and you just can't beat the wonderful aroma of a BBQ can you, interspersed with calls of the burgers are nearly ready make sure the salad is on the table ... goodness I'm getting hungry just writing about it 😉

If you should be looking for low carb/keto burger recipes you'll find a variety on this link here

But now back to today! It's Monday, which starts with a 'M' so let's keep the 'M' theme going and enjoy a Moussaka for dinner! These Moussaka-stuffed aubergines/eggplants served with a nice green salad as a side dish ... sounds good. You can see the recipe instructions here

As regular readers know, this blog is presented in a magazine style, and you will find a variety of articles, studies, thoughts, photographs, music and recipes!

However, not all the recipes 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

Blackberries, a popular lower carb fruit

Blackberries
These sharp yet sweet fruits are at their best in late summer, although many shops/supermarkets have some already. In British folklore, it was believed to be unlucky to pick wild blackberries after Michaelmas, on 29 September – so make the most of them while you can! They’re best stored unwashed, on a layer of kitchen paper in the fridge to prevent them crushing each other.

~ You may like to try this recipe ~

Blackberry Cobbler/Crumble

a lovely low carb recipe

How about this low carb alternative to blackberry cobbler/crumble! Not only is it low carb, it's gluten free and sugar free too … plus it's quick and easy to make. I'm sure you will enjoy it … served with thick double (heavy) cream … or clotted cream, it makes a pleasing dessert.

Ingredients
Serves Four
5g carbs per serving
10 oz. (275g) fresh blackberries
2 tbsp. lime juice
1 tsp arrowroot powder (optional)
½ cup (60g) almond flour
¼ cup (30g) coconut flour
2 tbsp. erythritol (sweetener)
1 egg
3 oz. (75g) butter
To Serve
1 cup (225ml) heavy (double) whipping cream (optional)
Tip
Chopped walnuts or pecans can be mixed into the topping to add a nutty crunch to the cobbler.
Recipe Instructions
Can be seen here

If you are a fan of Blackberry Pie and looking for a lower carb version have a look here

Read more about Low-carb fruits and berries – the best and the worst here

You will find a variety of recipes within this blog. Please note, not all the recipes 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

A Simply Super Omelette, with a goats cheese twist ... tastes great

Omelette with a goat’s cheese twist

Now, I'd call this 'simply super' ... but then I just love the mix of eggs, chives and goats cheese, simply served with a side salad. Yum !

Why not enjoy it this weekend, although of course it can be enjoyed any day of the week 😋

Ingredients
Serves One
3 eggs
Handful fresh chives, finely chopped
½ tbsp olive oil
30g goat's cheese

Method
1. Whisk the eggs until well combined. Add the chives and season with black pepper.
2. Place the oil in a small omelette pan over a medium heat. When the pan is hot, pour in the eggs. Swirl the pan gently over the heat to ensure the base of the pan is coated evenly. Use a spatula to slowly push the uncooked mixture to the edges.
3. When the omelette starts to set on the bottom, sprinkle over the goat’s cheese. Leave until almost entirely set, then fold over in the pan and slide on to a plate. Serve with a cherry tomato salad.

Each serving provides
0.5g carbohydrate 0.3g fibre 23.7g protein 27.5g fat
Recipe idea from here

~ enjoy your day ~

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

All the best Jan

Did You Know : Tuesday was one of the shortest on record !

Earth spinning faster made Tuesday one of the shortest on record!

Tuesday 22 July 2025, was one of the shortest days on record, as planet Earth completed its full rotation in slightly less time than usual.

However, you probably didn't notice the difference, because the day was just 1.34 milliseconds less than the standard 24 hours.

But why and what was going on? Read on to find out more...

Normally, we think of the Earth taking 24 hours, or 86,400 seconds to rotate fully on its axis in a day.

However, this isn't an exact figure, as the speed of Earth's rotation depends on many factors, including the positions of the Sun and the Moon, and Earth's gravitational field.

Scientists have found that on average the Earth has been slowing down by about two milliseconds per century.

This means that 250 million years ago - when dinosaurs roamed the Earth - a day was shorter, at around 23 hours long.

A big factor in the slowing down of the rotation over many centuries is due to the pull of the Moon.

The Moon affects our planet's spin through something known as tidal braking.

This is when the gravitational pull from the Moon causes our planet to bulge (expand) in places, and this slows the momentum of the Earth's rotation.

In this case the Moon acts almost like a handbrake slowing down the Earth's spin.

The International Earth Rotation and Reference Systems Service (IERS) is constantly measuring the length of our days to a high level of accuracy.

Scientists use atomic clocks to monitor Earth's rotation with millisecond precision, and have been keeping records since 1972.

Since 2020, Earth has repeatedly broken its own speed records.

The shortest day ever measured occurred on 5 July 2024, when Earth's rotation was completed 1.66 milliseconds faster than usual.

According to the IERS, earlier this month, 9 July, was the shortest day recorded this year, clocking in at 1.36 milliseconds less than 24 hours.

Whilst, the 22 July 2025 - Earth completed its spin 1.34 milliseconds early, making it a close runner-up.

Above from article seen here 

Scientists also expect August 5th 2025 will be one of Earths shortest days, see here

~ enjoy the remainder of this month ~

This blog is presented in a magazine style. You will find a variety of articles, studies, thoughts, 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 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

Gluten can be a problem for many!

James Colquhoun writes ...

If you’re suffering from bloating, food sensitivities, gas, fatigue, brain fog, auto-immune conditions, inflammation, body aches and pains or if you’re constantly getting sick… Then I have some important news for you.

According to leading integrative physicians like Dr. Mark Hyman, Dr. Josh Axe, Dr. Tom O’Bryan, Dr. William Davis and Dr. David Perlmutter, it’s likely your gut is out of balance which could be leading to gut dysbiosis, leaky gut and potentially an autoimmune condition.

And if you’re saying yes to any of those symptoms then there is one food that is likely at the root of your problems. Modern wheat and its infamous protein gluten.

Here are 11 reasons why you might want to consider giving up Gluten for 21 days and see how you feel.**

1. It Raises Your Blood Sugar and Makes You Fat

2. It Increases Inflammation in the Body Leading to Aches and Pain

3. Gluten Damages Gut Lining Which Contributes to Leaky Gut and Auto-Immune Conditions

4. Modern Wheat Is Sprayed with Toxic Cancer-Causing Chemicals

5. It Negatively Impacts Brain Health

6. It’s in Just about Everything Refined & Processed!

7. It Negatively Affects Your Skin

8. It Affects Your Mood & Contributes to Brain Fog

9. It Increases Bloating & Gas

10. It Contributes to Food Sensitivities

11. It’s a Common Food Allergen

James full article can be read here

You may also be interested in reading the post 'The Dangers of Modern Wheat' see it here

Two gluten free recipes suggestions you may wish to try
Rosemary and Thyme Loaf - made with almond meal and flaxseed - details here
Zucchini / Courgette Slice - made with coconut flour - details here

** Please be aware that this post, and any comments, has been 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. It is always important to seek doctor's advice before making major changes to your diet.


All the best Jan

Celery - It's Healthy Benefits of Adding it to Your Diet

Blogging friend Ananka shares some lovely photographs on her blog and regularly visits this blog leaving her thoughts in the comments section. However, on my recent post here she also asked a question about celery, I did reply to her but then thought ... how about doing a blog post about celery ... and voilà ... here we are 😊

Five Healthy Benefits of Adding Celery to Your Diet

At just 10 calories a stalk, celery’s claim to fame may be that it’s long been considered a low-calorie "diet food." But crispy, crunchy celery actually has a number of health benefits that may surprise you, and today I am sharing five reasons why you should consider adding celery to your diet.

1. Celery is a great source of important antioxidants.
Antioxidants protect cells, blood vessels, and organs from oxidative damage.
Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. It’s also a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract, cells, blood vessels, and organs.

2. Celery reduces inflammation.
Chronic inflammation has been linked to many illnesses, including arthritis and osteoporosis. Celery and celery seeds have approximately 25 anti-inflammatory compounds that can offer protection against inflammation in the body.

3. Celery supports digestion.
While its antioxidant and anti-inflammatory nutrients offer protection to the entire digestive tract, celery may offer special benefits to the stomach. Pectin-based polysaccharides in celery, including a compound known as apiuman, have been shown to decrease instances of stomach ulcers, improve the lining of the stomach, and modulate stomach secretions in animal studies. And then there’s the high water content of celery - almost 95% - which can help keep you hydrated - plus generous amounts of soluble and insoluble fibre. All of those support a healthy digestive tract and keep you regular. One cup of celery sticks has 5 grams of dietary fibre.

4. Celery is rich in vitamins and minerals with a low glycemic index.
You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.

5. Celery has an alkalizing effect.
With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods — not to mention the fact that these minerals are necessary for essential bodily functions.

Tips for Buying and Storing Celery
Sturdy stalks. Look for celery that has sturdy, upright stalks. They should snap easily when you pull them, not bend.
Crisp leaves. Leaves should be crisp and fresh, ranging in colour from pale to bright green. Avoid celery with yellow or brown patches.
Wait to chop. Chop celery just before cooking or serving to maintain nutrients. Even celery that has been chopped and stored for just a few hours will lose nutrients.
Steam it. Steamed celery will retain flavour and almost all of its nutrients.
Eat in five to seven days. Eat fresh celery within five to seven days to enjoy its maximum nutritional benefits.
Eat the leaves. Don’t discard the leaves — that’s where celery has the most calcium, potassium, and vitamin C. But because they don’t store well, consume celery leaves within a day or two of purchase.

In addition to its many health benefits, celery is a versatile veggie. You can eat it raw or cooked, and it makes a great addition to smoothies, stir-fries, soups, and juices.
Words above from article here

Recipe Suggestions

Poached Breast of Chicken with Celery - more details here

Creamy Celery Soup - more details here

Simple Celery Salad - more details here

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

All the best Jan

"How to solve the obesity crisis"

Sharing this article seen on The Diabetes Diet blog here

"Adapted from BMJ 27 Jan 2024

Dissecting Health by Scarlett McNally

The body positive movement correctly states that weight based discrimination can contribute to poor health and even more weight gain. Even so, obesity causes considerable health and economic damage.

The Tony Blair Institute calculated that obesity costs the UK £98 billion a year including £19.2 billion from related illnesses.

People who have obesity have seven times the likelihood of type two diabetes and the complications such as infection, amputation and kidney failure. Obesity can cause heart disease, cancer and chronic pain.

A person under the age of 50 who is obese, is more than ten times more likely to have complex multi-morbidity than someone of healthy weight. Hip and knee joint replacements are needed earlier, need longer operating times, a 50% greater risk of infections and a higher chance of needing postoperative intensive care.

Several treatments can successfully reverse obesity and type two diabetes including bariatric surgery, low carbohydrate diets, intermittent fasting, ultra-low calorie diets, and now regular injections to suppress the appetite.

Prevention of obesity is different. Obesity is caused by the type and availability of food and a lack of physical activity. Exercise alone doesn’t reverse obesity, but it can help prevent it.

Obesity is a product of our environments. People in the most deprived areas have the fewest food and exercise options and are twice as likely to have obesity (36.8%) as those in the least deprived areas (19.2%).

We need to go back to basics: affordable fruit and vegetables, unprocessed foods, less snacking, smaller portions, and less alcohol.

Many organisations have suggested such interventions such as play parks, limits on junk food advertising, and more PE in schools. We need safe cycle lanes, green spaces, and 20 mph limits in built up areas. Despite swimming being a great all round exercise, many affordable swimming pools have closed.

The obesity epidemic matters more about health than just appearance. Poor health results in unaffordable health needs and reduced tax income from the economically inactive working age group.

We cannot afford the inevitable human and financial costs of inaction."

Unhealthy food is usually far cheaper and more readily available,

 healthy food needs to be more appealing and affordable,

perhaps a good start could be with fruit and vegetables?

Do please share your thoughts in the comments

All the best Jan

Foods that may help you stay hydrated!

Yes, even Snoopy and Woodstock know it's important to stay hydrated when the weather gets hot, but did you know there are some foods that can also help us all with hydration? 

Read on and discover more ...

seen here

Wherever you live some days can just be too hot, and on these sort of days it is important to stay hydrated. Sometimes the easiest way is to use water from your kitchen tap, but bottled water can also be a great help. Of course on a hot summer’s day, why not boost your hydration with these juicy foods, all of which are around 80-90% water by weight.

1. Cucumber
At 95% water content, this crunchy summer vegetable has the highest water content of any solid food! It’s great in salads, or sliced up with some dip, why not just eat it by itself ... it's something our grandchildren love to do. Cucumber also contains a little fiber and vitamin C!

2. Green Peppers
These hydrating vegetables contain 93.9% water, just slightly more than the red and yellow versions. They are also rich in antioxidants, and make a great snack with dip, sliced up in salads or can be eaten alone - it's up to you.

3. Tomato
Tomatoes make a delicious, hydrating snack, especially cherry tomatoes! Eat a handful as a snack or add them to your meal! They’ll provide a tasty pop of hydration plus lycopene and other vitamins and minerals.

4. Watermelon
Not only is watermelon a great source of water at 92%, it’s also a good source of vitamin C and other antioxidants. Serve icy cold for a satisfying Summertime snack!

5. Strawberries
91% water, strawberries are a great contributor to your water intake for the day! Delivering the most vitamin C of all berries, folate, fibre and antioxidants, they’re a great little snack to enjoy! Eat them as is, or with some yogurt, or double cream ... even in a salad, a great summer fruit.

6. Papaya
This gorgeous fruit tastes incredible with fresh lime juice! Plus it delivers a source of fibre and hydration with 88% water! It’s also rich in vitamin C and contains the digestive enzyme known as papain along with fibre which helps improve your digestive health.

7. Grapefruit
A juicy, tangy citrus with a powerful hydrating punch! Not only does it contain 90.5% water, some say it can help shrink your waistline, help lower your cholesterol, help stabilise your blood sugar and potentially help reduce your cravings! Eat it straight, or pop some wedges into a salad.

8. Butternut Squash
The humble, sweet and nutty squash is actually 88% water. Yet it provides over 400% of your daily requirements for vitamin A, as well as being a source of vitamin C, potassium and manganese! Roast some and serve in a salad, stuff small ones with lean grass-fed mince and vegetables, or turn it into a tasty dip with some bell peppers, cucumber and carrots to serve!

9. Cantaloupe
One six ounce serving (about ¼ of a melon) provides 100% of your recommended intake for vitamins A and C! Comprised of 90.2% water, it’s a nourishing snack that can contribute significantly to your water intake! Why not serve sliced in salads, or as part of a mixed melon salad with fresh mint!

10. Radishes
It’s not the first thing you may think of when talking about hydration, but these pretty vegetables are 95.3% water! Not only are they hydrating, but they are full of antioxidants including catechin (found in green tea!), adding a nutritious burst of spiciness and colour to your plate!

Some words taken from an article by Laurentine Ten Bosch

Related Recipe Suggestions

Tomato Tricolore Salad : Perfect for summer and it's LCHF : see here

A Watermelon Pizza : Perfect For Warmer Summer Days : see here

Salmon, Cucumber and Radish Salad : Perfect For Salad Days : see here

Please be aware that not all foods mentioned may be suitable for all, so please bear in mind any food allergies, health conditions and with grapefruit, for example, care should be taken if on certain drugs.

On a personal note I am including cucumbers, peppers, tomatoes, radishes and strawberries in my menu plan, melon is nice too ... how about you?

All the best Jan

Meet Archie ...the entrepreneurial schoolboy

Boy, 8, sets up stall to save for house deposit

"If you get to like 18 or 20, and you haven't started saving any money, it takes a while to get there so I wanted to start early."

Archie is just eight years old, but he is already planning for his future and saving money for a deposit on his first house.

But he is not just putting his pocket money aside, the entrepreneurial schoolboy set up a market stall selling jewellery, fidget toys, sweets and other items a year ago.

His efforts have paid off and Archie, from Market Harborough in Leicestershire, said he had already saved £3,000 towards his future.

Property prices in the area are growing faster than in neighbouring districts in the East Midlands.

Provisional data from the Office for National Statistics shows the average house price in Harborough in April 2025 was £355,000, while the average for first-time buyers in the area stood at £286,000.

Archie's mum Jodie said: "He was always driven by wanting a shop and then interested in looking for premises and locations so he could live above it.

"Whenever he saw empty shops in town he wanted to know how much they're worth."

She said his passion for trading began when they were on a holiday.

"He collected loads of stones and shells and then washed them, lined them up meticulously on a tray outside the house and made £6.50," she explained.

"After that, he wanted to be somewhere busier and went on and on and on.

"He pestered and pestered and pestered and set about it happening."

Archie buys old and new stock at car boot sales or from other traders to sell on his stall at Harborough Indoor Market in Northampton Road, run by the council.

Like other traders, he has to pay rent for his stall and have market traders' insurance, which was taken out by Jodie.

About once a month, Archie gets to the market hall for about 06:00, and sets up alongside other stallholders, carefully arranging his stock in colour co-ordinated rows.

"I absolutely love trading and the other traders like having me there too," he said.

"They come and talk to me and some of them come and buy things from me too."

Andy Friess and his wife Katrina run a nearby stall called PictureMyPast, which aims to help people trace their ancestors.

Mr Friess said: "As soon as I met Archie, I could see he was a livewire.

"He was insistent that mum and dad didn't help him arrange his stock. He's a little superstar."

He added: "I advised him about the height of his displays and about clear pricing.

"I even advised him about how to present himself so you look like you mean business.

"His mum would say 'listen to the advice, because it won't always be free'."

Jodie said: "He's so organised, he knows how much he's bought things for and how much he's selling for."

Archie's dad Lee added: "They like having him there, it's like the next generation.

"There are very few young people, so getting them in this young to carry it on, it's all good and good for the town."

Words and image above from article seen here

Well done Archie ... I wish him well for the future!

All the best Jan

Stuffed Courgettes/Zucchini with Ricotta and Mint : An Air Fryer Recipe

Following on from my recent post here about courgettes/zucchini, I now share "this beautiful dish, which is perfect for a light lunch or would serve four as a starter,” says food writer and restaurateur Katie Caldesi.

Perhaps serve this with low-carb bread rolls or finish your meal with some Greek yoghurt and berries. These also make a summery and delightful meal with the roast tomato sauce below.”

Stuffed courgettes/zucchini with ricotta and mint
Serves 2

Ingredients
2 courgettes (approx 400g), halved lengthways
150g ricotta cheese
1 egg, beaten
20g Cheddar or other hard cheese, finely grated
15-20 mint leaves, chopped, or 1 heaped tsp dried mint, plus extra chopped leaves to garnish
25g pinenuts or other nuts, roughly chopped
1 tbsp extra-virgin olive oil, plus extra for drizzling
1 small onion, finely chopped
10 cherry tomatoes, halved
Salt and pepper

Method
1. Use a spoon to carefully scoop out the insides of the courgettes (keep the insides for later) leaving a boat-shaped shell of just under one centimetre thick, being careful not to make any holes. Put the courgette halves on a crisper in the drawer and air fry at 200C for 10 minutes.
2. Meanwhile, mix the ricotta, egg, cheese, mint and some seasoning together in a bowl. When the courgettes are just tender and starting to lightly brown, remove them from the drawer and divide the filling between them.
3. Put the crisper into the drawer and place the courgettes on top, packed together. Drop the pine nuts evenly on top. Brush with two teaspoons of oil. Air fry for eight to 10 minutes until lightly browned, then set the stuffed courgettes aside and keep warm.
4. Finely chop the courgette insides and mix these in a bowl with the remaining teaspoon of the oil, the onion, tomatoes and some seasoning. Remove the crisper from the air fryer, then tip the mixture into the drawer, or into an ovenproof dish, and air fry at 200C for 10 minutes until soft. Toss twice during the cooking time.
5. Divide the chopped courgette mixture between two plates, or one large serving plate, and arrange the stuffed courgette halves on top. Garnish with mint leaves and a swirl of olive oil.

Roast tomato sauce
“When tomatoes are in season, ripe and bursting with flavour, it’s worth making your own sauce in around 30 minutes in small batches in the air fryer. At other times, canned Italian plum tomatoes are ideal. This sauce can be made with large, small or cherry tomatoes or a mix of them all. Serve the sauce with the stuffed courgettes with ricotta and mint above, just like a tomato passata (sieved tomatoes), with eggs or tofu for a protein-packed meal.”

Ingredients
1kg ripe and very red tomatoes, quartered
4 basil sprigs (10 leaves)
1 small onion, quartered and separated into petals
4 tbsp extra-virgin olive oil
2 garlic cloves, peeled and lightly crushed using the flat of a knife
Salt and pepper

Method
1. Put the tomatoes, two of the basil sprigs and the onion into the air fryer drawer (with no rack) or into a silicone dish with no holes. Air fry at 170C for 20 to 25 minutes, or until the tomatoes have released their juices and softened, shaking the drawer twice during the cooking time and making sure the onion and basil are under the tomatoes, so they don’t burn.
2. When the tomatoes are soft, remove the basil sprigs, then use a stick blender in the drawer, or transfer the mixture to a blender, and whizz up the tomatoes, skins and all, until you have a smooth sauce.
3. Put the olive oil and garlic cloves together in a clean drawer or silicone dish, then air fry at 200C for a couple of minutes until you smell garlic. Add the tomato mixture, the remaining basil and a splash of water to dilute the sauce to a thick pouring consistency. Cook for five minutes until the mixture is hot.
4. Taste and season accordingly. Now it is ready to use straight away or decant into a container, then cool and store in the refrigerator for up to five days or freeze for up to three months. Defrost before use.

Recipe from ‘The Diabetes Air Fryer Cookbook’ by Katie Caldesi.

Related Recipe

Stuffed Courgettes / Zucchini in Tomato Sauce : Cooked In The Oven : see it here

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

All the best Jan

DIABETES NEWS : Type 1 game-changing diabetes drug AND Have you seen Type 1 Diabetes Barbie?

Todays post shares two stories concerning Type 1 Diabetes

1) UK Mother treated with game-changing diabetes drug

A Devon woman is one of the first adults in the UK to trial what medics call a groundbreaking drug for type 1 diabetes.

The new drug, Teplizumab, works by reprogramming the immune system to stop it mistakenly attacking pancreatic cells which produce insulin.

This drug has already been approved by regulators in the USA... see article here

It is said to delay the need for insulin by up to three years, but must be given at the earliest stage of the disease to be effective.

Hannah Robinson, 36, from Exeter, who is taking the drug after discovering during pregnancy she was in the early stages of developing type 1 diabetes, said she felt "very privileged" to be part of the trial.

About 4.6m people in the UK have diabetes, with more than 270,000 living with type 1, according to the NHS.

There is currently no cure and most need daily insulin to manage blood sugar levels and reduce the risk of complications.

Targets underlying problem

Some children are also being treated with the drug across the UK.

In type 1 diabetes, the immune system attacks beta cells in the pancreas, hindering their ability to produce insulin, which regulates blood sugar levels.

Teplizumab trains the immune system to stop attacking these cells, delaying the need for insulin by up to three years, according to medics.

Dr Nick Thomas, the diabetes consultant treating Ms Robinson at the Royal Devon and Exeter Hospital (RD&E), said Teplizumab was the first therapy "which actually targets the underlying problem".

However, it must be given at the earliest stage of the disease to be effective.

Experts at the RD&E and the University of Exeter are leading research that includes using genetics combined with autoantibody testing to spot individuals at high risk of developing type 1 diabetes.

This means they can be monitored and potentially offered the drug if eligible, transforming the way type 1 diabetes is managed, they said.

The research is supported by the National Institute for Health and Care Research.

Prof Richard Oram, from the University of Exeter and consultant physician at the RD&E, said the trial of the new drug was "extremely exciting and motivating".

"Here in Exeter, we are undertaking cutting-edge clinical research to help us find more people at risk and discover how we can prevent them from developing type 1 diabetes," he said.

Teplizumab is approved in the United States and is currently under review by the UK's National Institute for Health and Care Excellence.

The drug is not yet routinely available in the UK and the team at the Royal Devon University Healthcare NHS Foundation Trust was granted special permission to treat Ms Robinson with the new medication.

The mother-of-two said it would be incredible to find a cure for type 1 diabetes.

Above from article seen here

You may have already seen the news about Type 1 Diabetes Barbie

2) Breakthrough T1D and Mattel have partnered to debut the first Barbie® doll with type 1 diabetes (T1D).

This groundbreaking global collaboration reflects a shared commitment to ensuring that the millions of people living with T1D are seen, heard, and empowered.

Barbie was thoughtfully created with input from the type 1 diabetes community, ensuring the lived experience of T1D was fully represented.

Her features include:

• A blue polka dot top and matching skirt—a nod to the global symbols that represent diabetes awareness
• An insulin pump and continuous glucose monitor (CGM). To keep her CGM in place, she has heart-shaped medical tape—Barbie pink, of course!
• A phone that displays a CGM app to help Barbie track her blood sugar levels throughout the day
• A purse for Barbie to carry her T1D supplies and low carb snacks when she’s on the go

You can read more here

What is type 1 diabetes?

• People with the condition have to closely monitor their blood sugar level and take insulin to control it because their body cannot do this automatically
• That is because insulin-producing cells in the pancreas are mistakenly destroyed by the body's immune system
• It occurs in children and adults, but the causes are not fully known and there is currently no cure

About 8.7 million people have type 1 diabetes worldwide. In the UK the condition affects 400,000 people, including more than 29,000 children.

You can read more about Type 1 and Type 2 Diabetes here

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, something for everyone to read and enjoy...

But please note, articles within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor, pharmacist or any other health care professional.

Not all recipes within 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

July Birth Flowers - Water Lily represents purity and innocence

If you are a July baby your birth flowers are the water lily and the larkspur. One emerges from deep beneath the water’s surface; the other grows as a single tall stalk from the ground. Both provide a pop of colour during the early to midsummer months!

Larkspurs are a symbol of positivity and dedication. They make a great addition to any garden, given their height and beautiful purple-blue blooms, but beware: these plants are poisonous! While it is beautiful and a welcome addition to any garden, the larkspur is highly poisonous to humans and animals if ingested.

The water lily represents purity and innocence while boosting aquatic ecosystems and serving as an inspiration for one of the world’s great painters.

This post is about the water lily, if you haven't already seen my earlier post about the Larkspur, you can read it here

~ the beautiful water lily ~

The water lily represents purity and innocence while boosting aquatic ecosystems and serving as an inspiration for one of the world’s great painters.

There are approximately 70 water lily species, and all of them offer outstanding beauty. These aquatic flowers are rooted in the rich, dense soil of shallow ponds, while the stems grow vertically and the large, flat round leaves and beautiful blooms float on the surface or extend just above it.

Water Lily Meanings and Symbolism

• Water lilies, most notably the white variety, traditionally symbolize purity, innocence, and chastity.
• Pink water lilies signify joy and friendship; red means passion and romance; blue represents calm and wisdom; and yellow symbolizes energy and new beginnings.
• In Buddhism and Hinduism, water lilies represent resurrection and rebirth because the flowers open and close daily. Buddhists also believe water lilies symbolize enlightenment because the beautiful flowers emerge from the dark and dirty floor beneath the water’s surface.

Water Lily in History

• In Greek legends, nymphs are water protectors, so it’s fitting that the water lily’s botanical family name—Nymphaeaceae—is derived from these female divinities.
• According to one Egyptian legend, the creation of the gods began from a blue water lily.
• Some nuns and monks were known to crush the root of water lilies and use it as an anaphrodisiac. It has also been used as a painkiller, anti-inflammatory, and sedative, as well as a treatment for insomnia and anxiety.
• French painter Claude Monet was quite captivated by the water lilies in his home garden. He spent years painting the flowers on his Giverny, France, property and created more than 200 paintings with water lilies as his subject.
• In 1984, the International Waterlily and Water Gardening Society was formed.
• The water lily is the national flower of Bangladesh.

 The Water Lily Pond : Claude Monet

I hope you enjoyed reading this post, images are from google.

All the best Jan