Smorgasbord Health Column – Cook from Scratch to prevent nutritional deficiencies with Sally Cronin and Carol Taylor – #Minerals – Magnesium


In this series we look at cooking and your diet from a different perspective. Usually we emphasize the health benefits of food and how they can be incorporated into your diet. But, what happens if you do NOT include them in your diet.

We wanted to share with you what happens if your body is deprived of individual nutrients over an extended period of time.

Thankfully most of us eat reasonably well, with plenty of variety, but if you take a look at a week’s worth of meals, do you find that you are sticking to a handful of foods, all the time.

Variety is key to good health, to provide your body with as broad a spectrum of nutrients as possible that the body needs. Taking a supplement or relying on shakes and bars to provide your daily allowance of vitamins and nutrients is not in your body’s best interest. Giving it foods that the body can process and extract everything it needs is vital.

Over the next few weeks we are going to be working our way through the most essential of these nutrients and I will share the symptoms that you might experience if you are becoming deficient in the vitamin or mineral and list the foods where you can find the nutrient.

Carol Taylor is then going to provide you with some wonderful recipes that make best use of these foods… Cooked from Scratch.

Magnesium – Calcium’s BFF and a deficiency alert

One of the minerals that most people focus on is calcium (the last column) but it is in fact magnesium or the lack of this mineral in our diet that may be the contributory factor in many of the diseases that we suffer from, particularly as we get older.

Deficiency alert

It is believed that the availability of magnesium in drinking water and in our soil is now greatly decreased.

Not only is the soil depleted but the plants that we eat are also becoming more and more magnesium deficient for two reasons. There is less magnesium in the soil that nourishes them, and the use of potassium and phosphorus-laden fertilisers, alter the ability of the plant to absorb the mineral.

When we cook food we lose magnesium and if we restrict our calories during a diet and remove specific food groups such as whole grains; it can create an imbalance.

pH balance – Acidity and Alkalinity

It is important that our bodies have a pH level that maintains the correct balance being too much acid or too alkaline. Major organs and our blood have their own healthy pH level and this also applies to our intestines. Our modern diet of high sugars and processed foods compromises the pH balance in our gut creating a high acidity environment, leading to malabsorption of not just magnesium, but of all the nutrients the body needs to maintain health.

It is staggering how many diseases are linked to a deficiency of this mineral including:

• Alzheimer’s disease
• Angina
• Asthma
• Autism
• Auto immune disorders
• Congestive heart failure
• Depression
• Diabetes
• Eating disorders such as bulimia and anorexia
• Heart disease
• High blood pressure
• Insomnia
• Kidney stones
• Headaches
• Multiple sclerosis
• Muscle weakness
• Parkinson’s disease
• Osteoporosis.

How Magnesium works with Calcium (the most abundant mineral in the body)

https://smorgasbordinvitation.wordpress.com/2018/03/15/smorgasbord-health-column-nutrients-that-need-others-to-be-evitamin-c-d-k-calcium-and-magnesiumfficiently-absorbed-by-the-body/

Magnesium works with calcium in a number of ways but fundamentally the absorption of calcium is severely compromised if there is not sufficient magnesium.

Calcium is stored in the body including in our bones and teeth. Magnesium however is not stored and we therefore need to include in our diet daily.

Humans now consume more dairy than they have in the past and although magnesium is present in dairy in small amounts the amount of calcium is ten times more.  If there is not sufficient magnesium, calcium is not absorbed into the bones as it should be and instead it collects in soft tissue, including around our joints leading to inflammation and arthritis.

Because it is not being absorbed into the bones, that leads to loss of bone density over time leading to osteoporosis.

Muscle contraction is made possible by calcium but muscles also need to relax and that requires magnesium.

Magnesium has a critical role in the health of our major organs and systems including:

  • Brain health- Magnesium lowers the risk of heavy metal poisoning and deposits in the brain leading to dementia. This is turn will corrupt nerve transmission and the secretion of hormones such as insulin.
  • Reproductive health. As magnesium is essential for the transmission of oestrogen a deficiency in young women’s diets can result in irregular periods and other PMS symptoms. This is particularly relevant to cramps due to a calcium (contract muscle) magnesium (relax muscle) imbalance.
  • Apart from our bones magnesium is needed in the formation of protein and fatty acids, new cells throughout the body, activating the B vitamins, clotting blood and helping form the ATP (Adenosine Triphosphate) fuel that we run on.The good news is that by consuming magnesium in high quality fresh products (not necessarily organic but not the cheapest) daily is usually effective provided you are not over consuming calcium rich foods every day in excess.

The best food sources for magnesium are to be found in dark green vegetables such as spinach also in fish, meat, seafood, apples, apricots, avocados, bananas, whole grain cereals such as brown rice, beans and nuts.

Time to hand you over to Carol Taylor who has been creating dishes that include ingredients that are great sources magnesium

Welcome to this week’s food column where I am looking at incorporating magnesium in the diet.

As Sally has stated as the quality of much of our soil is depleted it means plants are becoming more and more deficient in Magnesium…

Magnesium is also lost during cooking processes…There is much debate about cooking processes and although I eat a fair amount of raw vegetables and herbs purely for the taste some foods need cooking and in some cases heating can enhance some vitamins…

I eat a varied diet and don’t exclude any food group and believe that is the best way to get the nutrients my body needs.

Personally I don’t use a microwave and although I steam some vegetables it does leave them bland tasting and that’s when we pile on the butter or dressing…

I tend to favour stir frying most of my vegetables as I can add chilli, garlic, herbs and other aromatics.

Today…I am giving you a lovely slaw recipe which is loaded with lots of vitamins as well as its share of Magnesium…

Ingredients

• 12oz broccoli, cabbage, salad mix, shredded carrots are a nice addition..one of my favourites it always brings back memories of the very odd occasion when I was allowed as a child to have a school lunch and the grated carrots were a big favourite of mine…But really just use your favourite veggies…Shredded finely…Sometimes I even add an apple.
• 1/2 cup cooked bacon, crumbled (vegans can omit or use coconut bacon)See below.
• 1/2 cup blueberries
• 1/4 cup dried cranberries or craisins
• 1/4 cup sunflower seeds (roasted)
• 2 tbsp. balsamic or red wine vinegar
• 1/4 cup plain kefir yogurt (can use plain yogurt too)
• 1 tsp smoked paprika or chilli flakes
• 1/4 cup chopped nuts .again pick your favourite…I love walnuts and almonds.
• 1/2 tsp mustard powder (optional)
• Sea salt and freshly ground black pepper
• 1 tbsp olive or avocado oil

Preparation

  • Place your vegetables in mixing bowl.
  • Add in your kefir/ yogurt and vinegar. Mix well.
  • Then add seasonings. Mix again.
  • Finally, add the remaining ingredients, berries, seeds, bacon, onion, etc. Mix and chill in fridge until ready to serve.
  • This is also great to mix into wraps, as a topping for your jacket potato or as a side dish
  • Makes 3-4 servings.

N.B…Coconut Bacon…

Did you know?

1 ounce of pumpkin seeds will give you 37% of your daily value of magnesium. However if you have heard that dark chocolate will provided 100% of your daily magnesium…Yes it does contain magnesium …There is always a but isn’t there? You would need to eat at least 2/3 of a big bar…Not your best source of Magnesium if you are watching the weight.

A take on Tom Yum Soup… This is one of my favourite Thai soups and so easy to make from scratch. Adding a portion of salmon and you are on your way to topping up your magnesium.

Ingredients

• 2 litres of water
• 4 stalks of lemon grass
• 1-inch chunk of galangal
• 10 kaffir lime leaves
• 10 Thai chillies
• 5 cloves of garlic
• 85 gm salmon per person
• 100 gm noodles of your choice per person
• 300 grams of oyster mushrooms
• 2 medium tomatoes cut into quarters.
• 5-6 shallots halved if really small if a little bigger quartered
• 1 and a half tsp of sugar
• 7 – 10 tbsp of fish sauce (depending on your taste)
• Juice of 5 -8 limes.
• A handful of cilantro ( Coriander)
• Half hardboiled egg per person…optional

N.B I recommend using the lowest amount of limes and fish sauce and Taste! Adjust if necessary as everyone’s taste varies.

Let’s Cook!

  • The first thing to do is put about 2 litres of water in a large pot to boil.
  • Then I like to start by squeezing my limes. This is not the first step of the recipe, but it’s best to have your limes squeezed so when you need them later, you don’t need to rush to squeeze them all.
  • Take your stalks of lemongrass, and first tear off the outermost leaf and throw it out. Then, I like to use a rolling-pin or the handle end of a knife to lightly pound the lemongrass to release the flavours. Then just slice it diagonally into 1-inch strips or so.
  • Take about 1 thumb-sized chunk of the root part of galangal, and chop it into slices.
  • Coarsely break about 10 kaffir lime leaves – no need to cut them, just tear them – which is going to help release their flavour.
  • Peel about 5 cloves of garlic.
  • I used about 10 Thai birds eye chillies for this recipe, but you can use however many you’d like. First, take off the stem, and then you can either just slice them in two pieces, or give them a little pound on your cutting board like I did (just be careful of flying seeds). You can also remove the seeds if you still like the chilli flavour but not as much heat.

  • Throw the lemongrass, galangal, kaffir lime leaves, garlic and chillies into the water.
    You can put the lid on just so it starts to boil which releases the herb flavours quicker.
  • Boil your soup with all the herbs in it for about 10 minutes.
  • Then add your mushrooms, which you should pre-rinse beforehand.
  • Cook for 4-5 minutes. .Add the tomatoes and onions.
  • Cook for further 6-8 minutes.
  • Now add your noodles and after 2 mins add your salmon and cook for a further 5 mins until salmon is just poached…
  • Remove from heat and gently stir in fish sauce, lime juice, sugar and cilantro.
  • Taste and adjust if necessary.

This delicious soup is now ready to serve. Garnish with half a boiled egg and some coriander…

Enjoy!

Another source of Magnesium are dark greens simply just stirfried…If you want you could add a few almonds…

Stir-fried Morning Glory or Pad Pak Boon Fai Daeng is also known as water spinach…It is a very popular vegetable dish in Thailand and one I have for breakfast/brunch quite often with rice.

This is a very quick dish to cook once you have all your ingredients prepared..5 mins at the most.

Ingredients:

• 1 bunch of Morning Glory
• 4-6 cloves of garlic
• 3 or more Thai Chillies
• 2 tbsp of Oyster Sauce
• 1 tbsp of Thai Fish Sauce
• 1 tbsp of fermented soybean paste or oil with soya beans ( optional)
• 1 tsp sugar
• 1/2 to 1 tbsp of oil
• 1/4 cup fresh veg or pork stock

Let’s Cook!

  • Wash and cut your morning-glory into 4-6 inch pieces.
  • Bash the chillies and garlic in a pestle and mortar
  • Heat the oil in a pan until very hot.
  • Add the garlic and chillies and stir-fry (stirring) for 15-20 seconds be careful not to let the garlic burn.

  • Add morning-glory and all other ingredients except for the vegetable stock.
  • Stir-fry for 40 seconds and add vegetable stock and stir-fry for another 10 seconds.
  • Serve with steamed rice or as a side dish.

Enjoy!

This is a lovely vegetable dish and you could use any dark greens and cook the same way I sometimes shred kale and the stems or broccoli and again I take of the outside and used the stem either cut in slices or julienne depends on what I am cooking but any dark greens are lovely cooked this way it is quick way to cook and retain as many of the vitamins as possible.

Until next time…xx Thank you for reading xx

My thanks to Carol for these recipes that will bring magnesium into your diet deliciously… and that coconut bacon looks interesting..

About Carol Taylor

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetables ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use have to improve our health and wellbeing.

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

Carol is a contributor to the Phuket Island Writers Anthology:  https://www.amazon.com/Phuket-Island-Writers-Anthology-Stories-ebook/dp/B00RU5IYNS

You can find out more about Carol and catch up with her Food and Cookery Column HERE

Connect to Carol via her blog and enjoy posts on healthy eating, conservation, waste management, travel and amazing recipes: https://carolcooks2.com/

My thanks to Carol for all her efforts to bring great cookery and healthy options into our diets and I know she would love your feedback. thanks Sally

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Smorgasbord Blog Magazine – The Weekly Round Up – First Class Jazz, Guests, Food,Books with a dash of Humour thrown in..


Welcome to the weekly round up with some of the posts you might have missed on Smorgasbord..

This week has been interesting with the tail end of Lorenzo and with two more storm fronts rolling in behind it. I almost got my wish for my own swimming pool right outside the front door but thankfully we had one sunny day in the week and another today to evaporate some of the moisture. I have decided that my arthritis in my knee is actually rust and am going to see if the DIY hack of using WD40 might help.

But I cannot complain as the tiny pansies that I planted along with the mini cyclamens are thriving despite wind and rain and they are clearly Irish born and bred.

The week’s continue to fly by and hard to believe it is October, until you go into the supermarket and see that Quality Street is back in tins, two for a tenner and frozen turkey’s are on special! They do draw the line at mentioning the ‘C’ word but any week now..

Anyway… here are the posts from the week and thanks to the contributors who give up their time and offer their expertise to us all.. and to you for your continued support.

This week William Price King shares the life and music of Bill Evans, American Jazz pianist and composer (1929 – 1980).

https://smorgasbordinvitation.wordpress.com/2019/10/01/smorgasbord-blog-magazine-the-music-column-with-william-price-king-bill-evans-jazz-pianist-and-composer/

Author Robbie Cheadle has been sharing  The York Chocolate story with us, following her recent trip to the UK. The York Chocolate Series Part Four – Chocolate in wartime First World War 1914 – 1918

https://smorgasbordinvitation.wordpress.com/2019/09/30/smorgasbord-blog-magazine-guest-writer-robbie-cheadle-the-york-chocolate-series-part-four-chocolate-in-wartime-first-world-war-1914-1918/

Annette Rochelle Aben takes us through the Universal Energy of October… what does it hold in store for you?

https://smorgasbordinvitation.wordpress.com/2019/09/30/smorgasbord-blog-magazine-your-universal-energy-for-october-with-annette-rochelle-aben/

The series continues after the summer break with a look at the minerals we can become deficient in… this week we feature Calcium and Carol Taylor whips up a couple of great recipes to make sure you and your family are getting sufficient.

https://smorgasbordinvitation.wordpress.com/2019/10/02/smorgasbord-health-column-cook-from-scratch-to-prevent-nutritional-deficiencies-with-sally-cronin-and-carol-taylor-minerals-calcium/

Silvia Todesco shares the recipe for a wonderfully warming autumn soup..Orange Creamy Butternut..

img_2415

https://smorgasbordinvitation.wordpress.com/2019/10/03/smorgasbord-blog-magazine-italian-cookery-with-silvia-todesco-orange-creamy-butternut-squash-soup-energize-your-mood-and-satisfy-your-palate/

Today my guest is Marian Longenecker Beaman talking about her recently released memoir Mennonite Daughter: The Story of a Plain Girl.

https://smorgasbordinvitation.wordpress.com/2019/10/06/sallys-cafe-and-bookstore-sunday-author-interview-marian-longenecker-beaman-and-an-excerpt-from-mennonite-daughter-the-story-of-a-plain-girl/

It is my mother’s birthday today and she would have been 102. Goodness knows what mischief she would have been up to if still with us, but I have a feeling that she is probably with my father and has got him suited and booted and going to a dinner dance tonight. Happy Birthday Mollie Eileen (The Duchess) 1917 – 2012

https://smorgasbordinvitation.wordpress.com/2019/10/05/smorgasbord-posts-from-my-archives-happy-birthday-mollie-eileen-the-duchess-1917-2012/

Imogen heads off to the wilds of Cornwall to start working at Killbilly Hotel… with a very spooky welcome..Chapter Fifteen – Killbilly Hotel, Cornwall and a Gothic Welcome.

https://smorgasbordinvitation.wordpress.com/2019/10/05/just-an-odd-job-girl-serialisation-chapter-fifteen-killbilly-hotel-in-cornwall-and-a-gothic-welcome/

The new job begins training up the staff for the opening weekend party. Chapter Sixteen.

https://smorgasbordinvitation.wordpress.com/2019/10/06/just-an-odd-job-girl-serialisation-chapter-sixteen-the-new-job-begins-at-the-killbilly-hotel-sally-cronin/

This week it is poet’s choice for Colleen’s Tuesday Poetry Challenge 147 and since time is whizzing faster than I can keep up with… I thought I would remind you just what October is really all about…time to get prepared for the night of reckoning….The Spell by Sally Cronin

https://smorgasbordinvitation.wordpress.com/2019/10/03/smorgasbord-poetry-colleen-chesebros-tuesday-tanka-challenge-poets-choice-double-etheree-the-spell-by-sally-cronin/

Delighted to share my review for the latest children’s book by Eloise de Sousa.. Space Dust which is available in print.

https://smorgasbordinvitation.wordpress.com/2019/10/05/smorgasbord-book-reviews-by-sally-cronin-childrens-space-dust-by-eloise-de-sousa/

Getting yourself noticed locally – Media

Despite the fact that it is very difficult to get the attention of the mainstream media, I still believe that you should make every effort to get your book noticed.  If you have done everything right – well written, edited, formatted and produced either in print, E-book or both, then it deserves your best shot.

https://smorgasbordinvitation.wordpress.com/2019/10/05/sallys-cafe-and-bookstore-book-marketing-getting-yourself-noticed-locally-media-and-bookshops-sally-cronin/

New Book on the Shelves

https://smorgasbordinvitation.wordpress.com/2019/10/01/sallys-cafe-and-bookstore-new-book-on-the-shelves-viral-blues-the-hat-book-2-by-c-s-boyack/

https://smorgasbordinvitation.wordpress.com/2019/10/03/sallys-cafe-and-bookstore-new-book-on-the-shelves-poetry-the-new-asylum-by-frank-prem/

https://smorgasbordinvitation.wordpress.com/2019/10/02/sallys-cafe-and-bookstore-new-book-on-the-shelves-sci-fi-preorder-andorra-pett-and-her-sister-by-richard-dee/

https://smorgasbordinvitation.wordpress.com/2019/10/04/sallys-cafe-and-bookstore-new-book-on-the-shelves-irishfiction-under-a-dark-cloud-by-mary-crawley/

Author Update #Reviews

https://smorgasbordinvitation.wordpress.com/2019/09/30/sallys-cafe-and-bookstore-author-updates-reviews-miriam-hurdle-jessica-norrie-cynthia-reyes-and-gwendolyn-plano/

https://smorgasbordinvitation.wordpress.com/2019/10/04/sallys-cafe-and-bookstore-author-update-reviews-colleen-m-chesebro-sally-harris-and-sandra-j-jackson/

In her second post, Linda Thompson shares her encounter with Donna C… who matured faster than her fellow schoolmates and had two elder sisters to give her a head start. Linda also has some wisdom to share on body image.. Thank you, Donna C., Wherever You Are

Hippy girl clip art

https://smorgasbordinvitation.wordpress.com/2019/09/30/smorgasbord-posts-from-your-archives-new-bloggers-on-the-scene-thank-you-donna-c-wherever-you-are-humour-on-body-image-adolescence-by-linda-thompson/

This is the third post of Melanie Stewart who blogs at Leaving the Door Open: A Daughter’s stories about an aging parent.  In this post, Melanie’s mother faces the loss of a friend who had become like a sister to her. Saying Goodbye, a Story of a Friendship

https://smorgasbordinvitation.wordpress.com/2019/10/02/smorgasbord-posts-from-your-archives-new-bloggers-on-the-scene-melanie-m-stewart-saying-goodbye-a-story-of-a-friendship/

This is the third  post from Peter Mohan who blogs at Cheers, Govanhill In this post witty observations on the absurdity of modern life. I’m not going to Polmadie at this time of night

A statue of Oor Wullie dressed as Jimi Hendrix, one of many across Glasgow

https://smorgasbordinvitation.wordpress.com/2019/10/04/smorgasbord-posts-from-your-archives-newbloggers-im-not-going-to-polmadie-at-this-time-of-night-cheers-govanhill/

 

https://smorgasbordinvitation.wordpress.com/2019/10/01/smorgasbord-blogger-daily-tuesday-october-1st-2019-challenge-special-colleen-chesebro-d-wallace-peachcharli-mills-and-carol-j-foster/

https://smorgasbordinvitation.wordpress.com/2019/10/03/smorgasbord-blogger-daily-thursday-october-3rd-2019-amy-m-reade-jennie-fitzkee-and-mary-smith/

https://smorgasbordinvitation.wordpress.com/2019/10/04/smorgasbord-blogger-daily-friday-october-4th-2019-pete-springer-beth-i-didnt-have-my-glasses-on-janet-gogerty-and-jim-borden/

The Female Reproductive System – The fertile years 10 – 50 years old. In this third part of the series on the female reproductive system a look at some of the health issues that might occur in the 40 years that it is active.

https://smorgasbordinvitation.wordpress.com/2019/10/01/smorgasbord-health-column-the-female-reproductive-system-an-overview-of-health-issues-sally-cronin/

In  part two of this series I looked at diet from two to seven years old with the emphasis on  developing a healthy immune system in a relatively short window of time. This week I look at declining activity levels for this age group.

https://smorgasbordinvitation.wordpress.com/2019/10/02/smorgasbord-health-column-the-obesity-epidemic-part-three-finding-a-point-to-intervene-in-the-life-cycle-2-to-7-years-old-activity-sally-cronin/

https://smorgasbordinvitation.wordpress.com/2019/10/01/smorgasbord-laughter-lines-comedian-in-residence-d-g-kaye-and-a-joke-from-sallys-archives-8/

https://smorgasbordinvitation.wordpress.com/2019/10/03/smorgasbord-laughter-lines-comedian-in-residence-d-g-kaye-and-a-joke-from-sallys-archives-9/

Thank you for dropping in and I hope you have a fantastic week ahead… Sally.

Smorgasbord Health Column – Cook from Scratch to prevent nutritional deficiencies with Sally Cronin and Carol Taylor – #Minerals – Calcium


In this series we look at cooking and your diet from a different perspective. Usually we emphasize the health benefits of food and how they can be incorporated into your diet. But, what happens if you do NOT include them in your diet.

We now pick up the series after the summer with the minerals that are essential to our health.

We wanted to share with you what happens if your body is deprived of individual nutrients over an extended period of time.

Thankfully most of us eat reasonably well, with plenty of variety, but if you take a look at a week’s worth of meals, do you find that you are sticking to a handful of foods, all the time.

Variety is key to good health, to provide your body with as broad a spectrum of nutrients as possible that the body needs. Taking a supplement or relying on shakes and bars to provide your daily allowance of vitamins and nutrients is not in your body’s best interest. Giving it foods that the body can process and extract everything it needs is vital.

Over the next few weeks we are going to be working our way through the most essential of these nutrients and I will share the symptoms that you might experience if you are becoming deficient in the vitamin or mineral and list the foods where you can find the nutrient.

Carol Taylor is then going to provide you with some wonderful recipes that make best use of these foods… Cooked from Scratch.

Calcium, the most abundant mineral in the body

Calcium is the most abundant and essential mineral in the body. There are about two or three pounds of calcium, which is mainly found in the teeth and the bones. Apart from the more obvious role in their formation it is also essential for the efficient functioning of many essential systems in the body.

There is also some evidence to suggest that women cannot absorb calcium prior to menstruating and that there may be an accumulative deficiency that contributes to PMS and menopause symptoms and also degenerative diseases such as osteoporosis. Certainly women who take in additional calcium have reported a reduction in those symptoms.

Our bones are not static and are constantly being broken down and formed. They are a living tissue made primarily from collagen which forms the framework whilst the calcium hardens the structure. After 40 years old more of the bone is broken down and less is manufactured; which is why it is important to make sure that you are consuming the right balance of dietary calcium to prevent osteoporosis. Other vitamins such as D and K and minerals are involved in the structure of bone and those have been covered in other posts

There are a surprising number of symptoms associated with a deficiency in calcium and here are the key ones to look out for:

  • Frequent feeling of dizziness leading to fainting
  • Chest pains (can lead to heart failure)
  • Numbness or tingling in fingers and toes
  • Frequent muscle cramps in legs particularly.
  • Difficulty swallowing,
  • Shortness of breath and wheezing
  • Fatigue
  • Very dry skin
  • Consistent tooth decay
  • Eye problems leading to cataracts
  • Muscle weakness
  • Reduced bone density (osteoporosis)

Word of warning about supplementation

If you are at risk from kidney stones you need to be careful about taking in calcium supplements and this also applies when taking in additional dietary calcium in the form of dairy products if you are suffering from prostate cancer. One of the reasons for this is that excess calcium depletes the body of Vitamin D, which is essential for our immune systems and may also protect against prostate cancer.

If you are supplementing choose a formula that includes Calcium and Vitamin D to aid absorption. As it is rare for a complete deficiency of calcium in our western culture it is important to ask the advice of a qualified sales person in the health store or the pharmacist. Keep a food diary for a week and take with you so that they can see what you are currently consuming.

Calcium is one of the nutrients that works more efficiently in conjunction with others including Magnesium for better absorption.

https://smorgasbordinvitation.wordpress.com/2018/03/15/smorgasbord-health-column-nutrients-that-need-others-to-be-evitamin-c-d-k-calcium-and-magnesiumfficiently-absorbed-by-the-body/

The best dietary sources of calcium are through eating moderate amounts of dairy products such as milk, cheese and butter. If you find that cow’s milk does not agree with you then try goat’s milk products from time to time as the different antibody does not usually cause an intolerance.

Eat fish such as sardines and canned salmon with the bones, green leafy vegetables such as spinach, watercress (more calcium than milk) and soy products such as tofu.You will also find good amounts in dried apricots, figs, kiwi fruit and oranges.

 

Time to hand you over to Carol Taylor who has been creating dishes that include ingredients that are great sources of Calcium.

Today marks the start of the next Cook from scratch to avoid deficiency of minerals in the body we begin with – Calcium…the most abundant and essential mineral in the body.

I am happy to be working with Sally on this…she is the expert on everything to do with Calcium… I have great fun researching and trying out the recipes on my ever happy band of guinea pigs…haha…They are my harshest critics trust me…They do not consider my feelings what so ever if it is not good I get told… I also get suggestions on how I can improve the said recipe…But that is good…I like that as that is the only way to get a better dish…I trust their judgement as they know food and always…well, nearly… offer what I consider good alternatives or additions to a dish…My role was to teach them and I consider it a job well done…

This first dish is a pasta one as although pasta is not a particular favourite with me… I prefer rice…My taste testers love pasta dishes and I know many of you do…

Pasta with spinach pesto and sardines…

Ingredients:

• ½ lb spaghetti…I used bows
• 15 cherry tomatoes
• 2 tbsp capers
• ½ cup pesto (see below)
• 1 can pacific caught wild sardines in olive oil…
• Fresh ground black pepper to taste
• Parmesan or crumbled feta for topping.
• Pesto
• 4 cloves garlic
• Zest and juice from 1 lemon
• 4 cups greens (I used 3 cups spinach and 1 cup basil)
• ½ cup walnuts or almonds
• 1 cup grated parmesan
• 1 tsp salt
• ¾ cup olive oil

Let’s Cook

  1. Using the back of your knife crush the garlic…The peel should come right off.
  2. Add all ingredients except olive oil and cheese in your food processor. Puree while drizzling olive oil in. The consistency should be slightly chunky, but the garlic shouldn’t be in large pieces.
  3. Once you get that right consistency, add the Parmesan and pulse until combined.
  4. Reserve ½ cup pesto for the pasta and freeze remaining or store in the fridge if you plan on using it within a week on say eggs, pizza or salmon…Salmon and pesto is one of my favourites and so quick to do…
  5. The next step is to cook the Pasta, bring large pot of water to boil with about 1 tsp of salt.
  6. While waiting for the water to come to the boil…slice tomatoes in half lengthwise. Slice extra if you ate some like I did….Cooks perks…haha…either that or my smallest tester is pinching one or two as I slice…
  7. Add pasta to boiling water and stir so it doesn’t stick. Cover pot and bring water back to a boil then remove the lid.
  8. Cook pasta until al dente, about 5-7 minutes. It should still have a little bite to it since it will cook more with the pesto. Before draining, reserve 1 cup of pasta water. The starchy pasta water along with the pesto will create a nice saucy coating on the spaghetti.
  9. Drain pasta, but do not rinse. Rinsing cools the pasta and prevents it from absorbing the sauce.
  10. Return the pot to a medium heat and add 2 tbsp olive oil.
  11. Add sardines and break up with spoon or tongs.
  12. Add about half of the pesto and then add the pasta. Stir until coated and drizzle in ¼ cup of the cooking water.
  13. Add the remaining pesto and drizzle in ¼ cup more water. Toss until well coated and pesto and water have created a sauce. If needed, add more pasta water.
  14. Toss in tomatoes and capers right before serving. Serve with parmesan cheese or crumbled feta which I did…

Enjoy!

My second dish is a dish which I have been craving for a long time and just never got around to making it…When I got to thinking about foods which contain Calcium like milk, cheese and butter…I got to thinking about rice pudding again…I love a baked rice budding with nutmeg which is how my mum always made it…The skin we would fight over as we all wanted the lions share…haha…

I am also very lucky to be able to get fresh goats milk so Rice Pudding it is with just a few tweaks…

Baked Rice Pudding…

Ingredients:

• 750 ml of goats milk
• 100 gm pudding rice
• 75 gm sugar
• 25 gm grass fed butter
• Grated Orange zest..reserve some for decoration
• Grated nutmeg

Let’s Bake…

First wash and drain the rice then grease a 1.5 litre oven proof dish with all the butter.

Stir together the rice, milk, sugar and orange zest leaving some for decoration when serving.

Pour the mixture into your greased oven proof dish and sprinkle the top with the grated nutmeg and just smell that aroma it is one of the best smells I adore nutmeg…

Bake the pudding at 150C/ Gas mk 2 for approx 2 hrs depending on your oven. Stir the pudding gently after about 20 minutes then cook until the rice is thick and creamy and the top golden brown.

My thanks to Carol for these two recipes that will bring calcium into your diet and for reminding me about homemade rice pudding… on the list.

 

About Carol Taylor

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetables ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use have to improve our health and wellbeing.

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

Carol is a contributor to the Phuket Island Writers Anthology:  https://www.amazon.com/Phuket-Island-Writers-Anthology-Stories-ebook/dp/B00RU5IYNS

You can find out more about Carol and catch up with her Food and Cookery Column HERE

Connect to Carol via her blog and enjoy posts on healthy eating, conservation, waste management, travel and amazing recipes: https://carolcooks2.com/

My thanks to Carol for all her efforts to bring great cookery and healthy options into our diets and I know she would love your feedback. thanks Sally

Smorgasbord Blog Magazine – The Weekly Round Up – Music, Numerology, Vitamin C, Guest Posts and funnies.


Welcome to this week’s round up of post you might have missed on Smorgasbord.

It has been a good week for works in the garden with two days in a row of dry weather to do the final cement pour. This coincided with a visit from an old friend from Hampshire for a couple of nights, ending with a lovely dinner out last night.

There is still work to be done over the next few weeks but we will see about getting the house on the market earlier than anticipated whilst the paint is still fresh.

Today is the first of the Human in every Sense of the Word and my first guest is author Paulette Mahurin who shares a poignant and thought provoking memory that involved the senses…I hope you will join us.

https://smorgasbordinvitation.wordpress.com/2019/06/30/smorgasbord-blog-magazine-sunday-interview-human-in-every-sense-of-the-word-with-paulette-mahurin/

William Price King is taking his usual summer break and will be spending time with his grandchildren in the mountains, hopefully a bit cooler than the rest of France and Europe is at the moment. Since this is the season of music festivals, I will be taking the opportunity to share some of the music William has posted over the last four years in a summer music festival.. In William’s last post before his break he shares the music of Arturo O’Farrill

https://smorgasbordinvitation.wordpress.com/2019/06/25/smorgasbord-blog-magazine-the-music-column-with-william-price-king-arturo-ofarrill-jazz-musician-pianist-and-composer/

Thank you for all the support this week and you lovely comments. Always love waking up in the morning and logging in to read and respond to them. Summer tends to be a little quieter as children go on holiday and vacations are taken, but always grateful to see you when you drop in.

Better get on with more posts from the week…..

Vitamin C is necessary for so many functions of the body that it is one of the key nutrients, along with Vitamin D that should be made a priority in food and sometimes in supplemental form. Vitamin C is not stored in the body, so if you do not eat regularly in your diet you can become deficient. Carol Taylor and I share the benefits, key food sources and recipes to ensure you are getting sufficient.

https://smorgasbordinvitation.wordpress.com/2019/06/26/smorgasbord-health-column-cook-from-scratch-to-prevent-nutritional-deficiencies-with-sally-cronin-and-carol-taylor-vitamin-c-ascorbic-acid-and-l-ascorbic-acid/

This week, not only do we find out what our universal energy is going to be gifting us in July, but also I am showcasing Annette Rochelle Aben’s latest poetry collection, hot off the press this week.

https://smorgasbordinvitation.wordpress.com/2019/06/29/smorgasbord-blog-magazine-numerology-your-universal-energy-for-july-by-annette-rochelle-aben/

Two more chapters from Tales from the Irish Garden.. the first Spring: Chapter Eight. The royal banquet with a magnificent menu created by Chef Marcel and wine and champagne contributed by the Storyteller.

https://smorgasbordinvitation.wordpress.com/2019/06/29/tales-from-the-irish-garden-serialisation-spring-chapter-eight-the-royal-banquet-by-sally-cronin/

In Chapter Nine – Prince Ronan gives Queen Filigree a wonderful betrothal gift that all of us girls would love to have in our gardens!

https://smorgasbordinvitation.wordpress.com/2019/06/30/tales-from-the-irish-garden-serialisation-spring-chaper-nine-the-betrothal-gift-by-sally-cronin/

 

My response to Colleen’s Tuesday Poetry Challenge 133 and this week the prompt words were ‘Plan and Spend’ and I have chosen ‘Intent and Squander’ as my synonyms. The Magpie’s Prize.. a double Etheree.

https://smorgasbordinvitation.wordpress.com/2019/06/27/smorgasbord-poetry-colleen-chesebros-tanka-poetry-challenge-133-double-etheree-a-magpies-prize-by-sally-cronin/

My response to this week’s Carrot Ranch Flash Fiction Challenge by Charli Mills This week, Charli has asked us for 99 words, no more no less… on the subject of painting

https://smorgasbordinvitation.wordpress.com/2019/06/29/smorgasbord-short-stories-carrot-ranch-flash-fiction-white-washing-by-sally-cronin/

In this week’s letter to my parents in July 1986, I share our weekend away with our friends from the complex to San Antonio, river rafting and battling Mariachi bands..

https://smorgasbordinvitation.wordpress.com/2019/06/27/smorgasbord-letters-from-america-july-1986-rafting-on-the-guadaloupe-and-between-a-rock-and-a-hard-place-by-sally-cronin/

Author Linda Bradley takes us to Montana and share the research for her series Montana bound..saddle up… and there is also a FREE book offer for Maggie’s Way until July 2nd on Bookbub..

https://smorgasbordinvitation.wordpress.com/2019/06/30/smorgasbord-blog-magazine-guest-writer-linda-m-bradley-bookpromotion-montana-bound/

Authors Helen and Lorri Carpenter explore the ability of the birds in their garden to predict weather.. we have sparrows who will feed differently when bad weather is coming in.. as if they know to stock up before the storm hits.. have you noticed this in your garden?

Image Source: HL Carpenter

https://smorgasbordinvitation.wordpress.com/2019/06/24/smorgasbord-posts-from-your-archives-potluck-essay-summer-weather-forecasting-is-for-the-birds-by-hl-carpenter/

John Rieber loves books and this is one of his very first blog posts from 2011… I am sure having looked as his recommendations that these are as valid now as they were then.. 7 Great Books For Gifts!

https://smorgasbordinvitation.wordpress.com/2019/06/24/smorgasbord-posts-from-your-archives-potluck-bookrecommendations-7-great-books-for-gifts-by-john-rieber/

This is the final post from the archives of Frank Prem for this series. In this poem he lays bare the wonderful wood that lies beneath layers of paint..

Clean Board

https://smorgasbordinvitation.wordpress.com/2019/06/25/smorgasbord-posts-from-your-archives-potluck-poetry-stripping-by-frank-prem/

A lovely tribute to motherhood.. from Marian Wood..

Our roots are deep just like my thoughts

https://smorgasbordinvitation.wordpress.com/2019/06/25/smorgasbord-posts-from-your-archives-potluck-poetry-the-love-of-a-mother-by-marian-wood/

Lorinda J. Taylor shares a recipe for a deliciously moist fruit cake.. for Christmas or any time of year.. Bishop’s Cake.

https://smorgasbordinvitation.wordpress.com/2019/06/26/smorgasbord-blog-magazine-posts-from-your-archives-potluck-recipe-bishops-cake-lorinda-j-taylor/

Tasker Dunham with his last post in this series. I have selected a post about an eccentric but forgiving neighbour (when there are three young boys either side of your garden) who became an adopted grandmother.

https://smorgasbordinvitation.wordpress.com/2019/06/26/smorgasbord-posts-from-your-archives-potluck-memoir-mrs-quackworth-by-tasker-dunham/

Dorinda Duclos with a poem about camping that has got everyone chiming in with their camping stories.. no wonder hotels do such good business!

https://smorgasbordinvitation.wordpress.com/2019/06/27/smorgasbord-posts-from-your-archives-potluck-poetry-camping-by-dorinda-duclos/

This is the first post from author Christa Polkinhorn and she shares her thoughts on book reviews.. great for novice reviewers and those of us who may need a refresher..

https://smorgasbordinvitation.wordpress.com/2019/06/27/smorgasbord-posts-from-your-archives-potluck-some-thoughts-on-book-reviews-by-christa-polkinhorn/

The first of the posts from fantasy author Marjorie Mallon who shares her experience of her gallbladder operation, which I am sure will be very reassuring to anyone facing this procedure.

https://smorgasbordinvitation.wordpress.com/2019/06/28/smorgasbord-posts-from-your-archives-potluck-health-my-gallbladder-operation-by-m-j-mallon-2014/

The first post from the extensive archives of Sue Vincent....a lovely trip to the west… Wild Things from 2016.

Wales 297

https://smorgasbordinvitation.wordpress.com/2019/06/28/smorgasbord-posts-from-your-archives-potluck-going-west-wild-things-2016-by-sue-vincent/

A new contributor to the series with his first post, Bill Hayes.. I know the Wembury and Plymouth area reasonably well and this post caught my attention.

mewstone1

https://smorgasbordinvitation.wordpress.com/2019/06/29/smorgasbord-posts-from-your-archives-mewstone-and-starfish-2013-bill-hayes/

The first of the posts from the archives of Donna W. Hill…her review of a wonderful book for dog lovers..

https://smorgasbordinvitation.wordpress.com/2019/06/29/smorgasbord-posts-from-your-archives-potluck-bookreview-the-big-new-yorker-book-of-dogs-by-the-new-yorker-by-donna-w-hill/

New to the series, artist and writer Amanda Reilly Sayer, with her submission for Diana Wallace Peach’s speculative fiction a couple of months ago…

https://smorgasbordinvitation.wordpress.com/2019/06/30/smorgasbord-posts-from-your-archives-potluck-shortstory-empty-promises-by-amanda-reilly-sayer/

https://smorgasbordinvitation.wordpress.com/2019/06/28/smorgasbord-book-reviews-psychological-thriller-hope-by-terry-tyler/

 

New Book on the Shelves

https://smorgasbordinvitation.wordpress.com/2019/06/24/sallys-cafe-and-bookstore-new-on-the-shelves-pre-order-for-august-7th-racked-grafton-county-series-4-by-sue-coletta/

https://smorgasbordinvitation.wordpress.com/2019/06/24/sallys-cafe-and-bookstore-author-update-reviews-j-p-mclean-sally-harris-marcia-meara-and-barbara-ann-mojica/

https://smorgasbordinvitation.wordpress.com/2019/06/28/sallys-cafe-and-bookstore-author-update-reviews-james-j-cudney-james-j-cudney-teagan-riordain-geneviene-jane-risdon-lynda-mckinney-lambert/

The second part of the heart health series… and some of the more common symptoms to keep a look out for.

Plaque build up in arteries

https://smorgasbordinvitation.wordpress.com/2019/06/25/smorgasbord-health-column-major-organs-and-systems-of-the-body-the-heart-part-two-angina-arrythmia-and-valve-disorders-by-sally-cronin/

Toxoplasma Gondii – Pets are a joy but they also harbour unwanted visitors

Handling food safely is of vital importance to our health. As children it is instilled in us that we must wash our hands after going to the toilet, and also before eating, but it is one of those rules that every generation learns, but is seldom explained in detail.

https://smorgasbordinvitation.wordpress.com/2019/06/26/smorgasbord-health-column-food-safety-toxoplasma-gondii-pets-are-a-joy-but-they-also-harbour-unwanted-visitors-by-sally-cronin/

https://smorgasbordinvitation.wordpress.com/2019/06/25/smorgasbord-laughter-lines-some-life-lessons-from-the-archives-and-a-joke/

https://smorgasbordinvitation.wordpress.com/2019/06/27/smorgasbord-laughter-lines-comedian-in-residence-d-g-kaye-and-a-joke-from-sallys-archives/

Thank you very much for dropping in this week and for your ongoing support.. It is much appreciated.. Sally.

Smorgasbord Health Column – Cook from Scratch to prevent nutritional deficiencies with Sally Cronin and Carol Taylor – Vitamin C (ascorbic acid and L-ascorbic acid)


In this series we look at cooking and your diet from a different perspective. Usually we emphasize the health benefits of food and how they can be incorporated into your diet. But, what happens if you do NOT include them in your diet.

After the summer we will pick up the series with Vitamin D and minerals that are essential to our health.

We wanted to share with you what happens if your body is deprived of individual nutrients over an extended period of time.

Thankfully most of us eat reasonably well, with plenty of variety, but if you take a look at a week’s worth of meals, do you find that you are sticking to a handful of foods, all the time.

Variety is key to good health, to provide your body with as broad a spectrum of nutrients as possible that the body needs. Taking a supplement or relying on shakes and bars to provide your daily allowance of vitamins and nutrients is not in your body’s best interest. Giving it foods that the body can process and extract everything it needs is vital.

Over the next few months we are going to be working our way through the most essential of these nutrients and I will share the symptoms that you might experience if you are becoming deficient in the vitamin or mineral and list the foods where you can find the nutrient.

Carol Taylor is then going to provide you with some wonderful recipes that make best use of these foods… Cooked from Scratch.

Vitamin C (ascorbic acid and L-ascorbic acid) is probably one of the best known of our nutrients. It is rightly so as it has so many important functions within the body including keeping our immune system fighting fit. The best way to take in Vitamin C is through our diet, in a form that our body recognises and can process to extract what it needs. For example a large orange a day will provide you with a wonderfully sweet way to obtain a good amount of vitamin C, but to your body that orange represents an essential element of over 3000 biological processes in the body!
.
Vitamin C is water-soluble and cannot be stored in the body. It therefore needs to be taken in through our food on a daily basis. It is in fact the body’s most powerful water-soluble antioxidant and plays a vital role in protecting the body against oxidative damage from free radicals. It works by neutralising potentially harmful reactions in the water- based parts of our body such as the blood and within the fluids surrounding every cell. It helps prevent harmful cholesterol (LDL) from free radical damage, which can lead to plaque forming on the inside of arteries, blocking them. The antioxidant action protects the health or the heart, the brain and many other bodily tissues.

Vitamin C is an effective agent when it comes to boosting our immune systems. It works by increasing the production of our white blood cells that make up our defence system, in particular B and T cells. It also increases levels of interferon and antibody responses improving antibacterial and antiviral effects. The overall effect is improved resistance to infection and it may also reduce the duration of the symptoms of colds for example. It may do this by decreasing the blood levels of histamine, which has triggered the tissue inflammation and caused a runny nose. It has not been proven but certainly taking vitamin C in the form of fruit and vegetable juices is not going to be harmful. Another affect may be protective as it prevents oxidative damage to the cells and tissues that occur when cells are fighting off infection.

This vitamin plays a role along with the B vitamins we have already covered in the conversion of tryptophan to serotonin, a neurotransmitter in the brain that helps determine our emotional well being.

Other areas that Vitamin C is vital to our health.

Collagen is the protein that forms the basis of our connective tissue that is the most abundant tissue in the body. It glues cells together, supports and protects our organs, blood vessels, joints and muscles and also

Our hormones require Vitamin C for the synthesis of hormones by the adrenal glands.
The cardiovascular system relies on Vitamin C that plays a role in cholesterol production in the liver and in the conversion of cholesterol into bile acids for excretion from the body. The vitamin also promotes normal total blood cholesterol and LDL (lousy cholesterol levels) and raises the levels of the more beneficial HDL (Healthy cholesterol) It supports healthy circulation and blood pressure, which in turn supports the heart.

The other areas that Vitamin C has shown it might be helpful to the body is in the lungs reducing breathing difficulties and improving lung and white blood cell function. It is recommended that smokers take Vitamin C not just in their diet but also as

Many studies are showing that Vitamin C can protect the health of the eye by possibly reducing ultra violet damage. .

Research is ongoing with Vitamin C and certainly in the fight against cancer there are some interesting developments.

Vitamin C works as part of a team helping in various metabolic processes such as the absorption of iron, converting folic acid to an active state, protecting against the effects of toxic effects of cadmium, copper, cobalt and mercury (brain health).

One word of warning if you are on the contraceptive pill. Vitamin C in large supplemental doses can interfere with the absorption of the pill and reduce its effectiveness.

What are the symptoms of a deficiency of Vitamin C?

A total deficiency is extremely rare in the western World. A total lack of the vitamin leads to scurvy, which was responsible for thousands of deaths at sea from the middle ages well into the 19th century. Some voyages to the pacific resulted in a loss of as much as 75% of the crew.

The symptoms were due to the degeneration of collagen that lead to broken blood vessels, bleeding gums, loose teeth, joint pains and dry scaly skin.

Other symptoms were weakness, fluid retention, depression and anaemia.

You can link these symptoms back up to the benefits of vitamin C and understand how many parts and processes of the body this vitamin is involved in.

In a milder form a deficiency has also been linked to:

  • increased infections
  • male infertility
  • rheumatoid arthritis
  • and gastrointestinal disorders.

Best Food Sources.

The best food source of vitamin C is all fresh, raw fruit and vegetables. Avoid buying prepared peeled and cut vegetables and fruit, as they will have lost the majority of their vitamin C. If you prepare juices at home, always drink within a few hours preferably immediately. Do not boil fruit and vegetables, it is better to eat raw whenever possible preserving all their nutrient content, but at the very least only steam lightly.

Researchers believe that taking in adequate amounts of Vitamin C is the best private health insurance that you can take out.

The best food sources is of course fresh fruit and vegetables but the highest concentrations are in:

Blackcurrants, broccoli, Brussel sprouts, cabbage, cauliflower, cherries, grapefruit, guavas, kiwi fruit, lemons, oranges parsley, peppers, rosehip, potatoes, tomatoes and watercress.

Time to hand you over to Carol Taylor who has been creating dishes that include ingredients that are great sources of Vitamin C.

Vitamin C…To me it is the sunshine vitamin as all the fruit and vegetables which are high in this vitamin are the most glorious colours.

Eaten raw or cooked although lightly steam or roasted as this retains most of the vitamins… Of course depending on where you live there will be other fruits/veggies which are high in Vitamin C…For me here that includes Pineapple, Mango, Papaya and even my favourite, the chilli.

The easiest ways to get your vitamin C is of course to eat the fruit raw, you could also add some spinach to your cooked rice and just let the heat of the rice wilt the spinach, Raw peppers sliced and eating with hummus or which we love here just chop some peppers all three colours, shallot stir into some cooked rice add some sweet corn if liked and I just make this little Italian dressing.

Ingredients

• 3 tbsp olive oil
• 1 tbsp white wine vinegar
• 1 tbsp fresh parsley chopped
• ½ tbsp fresh lime/lemon juice
• 1 clove garlic finely chopped
• 1 tbsp dried basil crumbled
• Pinch oregano

Whisk together and chill until required and then add to rice and stir through this recipe is also easy to double up.

This rice salad is easy to make with leftover cooked rice and eaten with some grilled fish or meat. It is also lovely with all the colours of the peppers and if like me you want to up the garlic just chop some extra cloves of garlic and add…

Grapefruit is also high in vitamin C…Here the Pomelo is more common it is just like a bigger grapefruit…

Pomelo Salad or as it is known here Yum Som O is a wonderful light refreshing salad made with Thai Grapefruit( Pink Grapefruit) can be substituted and there is very little difference in flavour.

Ingredients:

• 2 Pink Grapefruit or 1 Pomelo.
• 12-16 peeled shrimps.
• A sm cucumber diced.
• 1/4 cup finely sliced shallots.
• 1/4 cup fresh Thai Basil or Mint.
• 1/4 cup Fresh coriander.
• 1/4 cup unsalted peanuts/cashews.
• 2 tbsp shredded coconut.
• 1 Red Chilli finely sliced.

Dressing:

• Half to 1 lime.
• 3 tbsp Fish Sauce.
• 1-2 tbsp palm sugar.
• 1 -2 red chillies finely sliced.
• Kaffir Lime leaf very finely sliced for garnish.

Let’s Cook!

  1. Set a pot of water to boil on the stove. Add shrimp and boil for just a few minutes, until the shrimp turn pink and are plump and firm to the touch. Drain and set aside to cool.
  2. Place shredded coconut in a dry frying pan or wok over medium-high heat and stir until coconut turns light golden brown and fragrant. Tip coconut into a small bowl to cool and set aside. Repeat with shallots frying in a little oil until golden and crispy tip into small bowl and set aside to cool.
  3. Prepare your grapefruit or pomelo, removing as much of the white peel as possible from the fruit. Break into bite-size pieces – 3 to 4 cups is a good amount. Set prepared fruit in a salad bowl.
  4. Add to the bowl: cucumber, basil/mint, coriander, and fresh chilli.
  5. Combine all dressing ingredients together in a cup, stirring well to dissolve the sugar.

To put the salad together: Add shrimp to the salad bowl, and then pour over the dressing. Toss well to combine. Add most of the toasted coconut, shallots and nuts, reserving a little for garnishing, then toss again. Taste-test the salad for a balance of sweet/sour/spicy/salty. Adjust to your liking, adding more sugar if too sour. For more depth of flavour, add a little Fish Sauce. Your salad is now ready to serve. Top with reserved coconut, nuts and shredded lime leaf.

Enjoy!

Tip: Like most Thai salad dressings, this is an oil-free dressing, so it doesn’t appear to ‘cling’ as well as oil-based dressings, naturally collecting at the bottom of your salad bowl. This isn’t a problem – just be sure to toss a little more than you would for a regular salad in order to saturate ingredients with the dressing.

This salad is better served and eaten immediately, the fresher the better. If preparing for a party, keep the dressing apart from the salad until you’re ready to eat, and then toss them together just before serving.

I do hope you enjoy as this is one of my favourite salads, I do shred my Pomelo much finer though rather than having too chunky. But as with anything it is personal preference.

Cauliflower is one of my favourite vegetables it can be lightly steamed and if you make a cheese sauce then it makes a lovely side dish sometimes I also mix the florets with broccoli florets and make a broccoli and cauliflower cheese…

You can turn the cauliflower into rice which is very popular now…

And all you need is a Cauliflower and an Onion. A little Coconut oil to cook or other oil of your choice. Sea Salt and a squeeze Lemon Juice.

Let’s Cook

  1. Either grate or blitz in a food processor (but not too fine) you want some texture.
  2. Heat pan and keep pan HOT as you don’t want Cauliflower to steam and go soggy.
  3. Use a tbsp of Coconut Oil and put in the desired amount of Cauliflower and onion mix.
  4. Cook quickly and then season and add lemon juice.

All in all, it only takes a few minutes to cook….. a bit longer if more than one portion but keep pan hot.

If you wish to vary the taste you can add 1 tsp of Cumin seeds to oil before adding Cauliflower if you are eating Indian Food.

If you require colour if eating Mexican……. then add 1/2 tsp turmeric to oil and tsp tomato puree.

This is very versatile and just use your imagination and add any herbs and spices that you like.

To store...I make a batch and keep in the fridge for during the week but keep in a glass jar or zip lock bag…I think plastic containers may make it sweat too much…..Enjoy…. and if you are cutting the carbs it is an ideal and yummy substitute for rice and I love rice…… eat it all the time but happily substitute this as I am also a cauliflower lover.

The cauliflower is truly versatile… I love it! X

How about making a cauliflower Pizza base?

I love this more than my family do but then I am not a huge pizza fan I don’t really like pizza bases so tend to just pick of the topping so this cauliflower base suits my taste and I can crisp it up a bit..and viola something I really like…

Ingredients:

• 1 medium head cauliflower.
• 1 egg, large.
• 1 tsp Italian seasoning (dried oregano or basil)
• 1/8 tsp salt.
• 1/4 tsp ground black pepper.
• 1/2 cup Parmesan or Mozzarella cheese, grated/shredded.
• Cooking spray, I make my own spray I don’t do bought oil in spray cans…I have a little stainless steel one for oil.

Let’s Cook!

  1. Preheat the oven to 375 degrees F/190 C and line a baking sheet with unbleached parchment paper.
  2. Rinse cauliflower, remove the outer leaves, separate into florets and chop into smaller pieces.
  3. Process the cauliflower in a food processor in 2 batches, until a “rice” texture forms.
  4. Transfer cauliflower rice on a prepared baking sheet and bake for 10 mins this just removes some of the moisture.
  5. Remove cooked cauliflower rice from the oven, transfer to a bowl lined with a double/triple layered cheesecloth or linen towel, and let cool for 5 minutes.
  6. Then squeeze the liquid out of the ball as hard as you can. Be patient and do this a few times until barely any liquid comes out.
  7. Increase oven temperature to 4 degrees F/200 C. Then in a medium mixing bowl whisk the egg with dried herbs, salt and pepper for 10 seconds.
  8. Add cheese and squeezed cauliflower mix very well with a spatula until combined.
  9. Line the same baking sheet with new parchment paper and spray with cooking spray.
  10. Transfer cauliflower dough to the middle and flatten with your hands until thin pizza crust forms.
  11. Bake for 20 minutes, carefully flip with a spatula and bake for a few more minutes. Top with your favourite toppings and bake again until cheese on top turns golden brown.

Slice and enjoy!

This recipe was one that intrigued me because individually I loved the ingredients except for the egg plant and even though I eat egg plant it is not my favourite.

It is an Indian spiced egg plant salad with mango, tomatoes and lentils … It turned out to be one of the nicest salads ever and had a few ingredients which my hubby doesn’t eat ever like egg plant, tomatoes and lentils and he liked it…

Spiced Egg Plant Salad with tomatoes, mango and lentils.

• 4 tablespoons peanut oil or olive oil, divided
• 2½ teaspoons chilli powder, divided
• 2½ teaspoons curry powder, divided
• 2 medium eggplants ( ¾ pound each), trimmed and cut into 1-inch cubes
• ⅓ cup lemon or lime juice, plus more if desired
• ¼ cup prepared salsa
• ¼ cup honey
• ¼ teaspoon salt
• ¼ teaspoon freshly ground pepper, plus more to taste
• 1½ cups cooked lentils or one 15-ounce can, rinsed
• 2 bunches spring (green) onions, coarsely chopped (reserve 2 tablespoons for garnish)
• 4 cups torn romaine lettuce or white cabbage
• 2 large ripe mangoes, peeled and diced
• ¼ cup coarsely chopped roasted walnuts or cashews
• ¼ cup chopped fresh coriander

Let’s Cook!

  1. Preheat oven to 500°F.
  2. Combine 1 tbsp oil with 2 tsp each chilli powder and curry powder in a large bowl. Add eggplant and toss well. Spread the eggplant on a large, rimmed baking sheet. Roast, stirring halfway through, until tender, for about 15 minutes.
  3. Thoroughly combine the remaining 3 tbsp oil, remaining ½ tsp each chilli powder and curry powder, ⅓ cup lemon (or lime) juice, salsa, honey, salt and pepper in a large bowl.
  4. Add the roasted eggplant, lentils and spring onions; gently toss to combine. Taste and season with more pepper and/or lemon (or lime) juice, as required.
  5. Serve the salad on a bed of romaine, topped with mango, nuts, cilantro and the reserved 2 tbsp of spring onions.
  6. I used white cabbage and we ate by adding some salad to the cabbage and eating them both together…
  7. To cook the lentils: Put ½ cup red or brown lentils in a medium saucepan add 1 ½ cups water then bring to the boil over a medium heat, reduce the heat, cover and cook, stirring occasionally until the lentils are tender…12-20 minutes( red lentils ) cook quicker. This makes 1 ½ cups lentils.

I actually think this would go equally as well with pineapple or even orange…It is a lovely recipe with your vitamin C coming from your fruit and tomatoes even egg plant contains some Vitamin C as do chillies and of course you are getting fibre from the egg plant and the lentils so overall a very healthy dish to which you could add some chicken or fish…

Our verdict… I made half the recipe which is what I always do when I am testing a recipe. I just made a small amount of fresh salsa but all together the flavours complemented each other nicely much better than I originally thought and the honey just brought it all together. I used japans egg plants the long purple variety as I don’t think they are so bitter as the Thai green egg plants.

I hope you have enjoyed these recipes showing how you can include fruit and vegetables into your diet to ensure you get adequate Vitamin C.

My thanks to Carol for preparing these delicious dishes to ensure you and your family are obtaining adequate amounts of vitamin C..

You can find out more about Carol and catch up with her Food and Cookery Column HERE

Connect to Carol via her blog: https://carolcooks2.com/

Thank you for dropping in today and if you have any questions for either of us then please do not hesitate to ask in the comments. Your feedback is always welcome.

Smorgasbord Blog Magazine – Weekly Round Up – Solar Minimum, Jazz Guitar, Vitamin Deficiency, Italian Cookery and Mischief in the court of Charles II


Welcome to the round up of posts that you might have missed on Smorgasbord during the week..

We are still waiting for summer with four times the annual monthly rainfall already in June. Not good news for the farmers and their crops… We also have a northerly air flow across Europe which means that even Madrid where we used experience temperatures in the late 20s and early 30s at this time of year, is only getting 16 to 20 degrees.

There is no doubt that there is climate change, but it is hard to put much stock in the warming that is threatened when the central heating is still on in June. There is no doubt that mankind is damaging our planet to a great degree but we have been also experiencing a reduction in solar activity in the last few years and are now in what is called Solar Minimum. This actually could put climate warming on the back burner for the next 50 years with extensive cooling and longer and colder winters for us all.. You might find these posts interesting   especially as we had 16 days of solar inactivity in the last month.

The Climate Depot: https://www.climatedepot.com/2018/02/08/solar-minimum-may-bring-50-years-of-global-cooling/

Astronomy Now: https://astronomynow.com/2015/07/17/diminishing-solar-activity-may-bring-new-ice-age-by-2030/

On a more cheerful note…..I have received some wonderful submissions for the new Sunday Interview beginning at the end of the month, and I will be scheduling posts in the next week. I would love to hear from you, with your perspective on the human senses.. and sixth sense, along with the opportunity to promote your blog and books if you are an author..

Here are the details: https://smorgasbordinvitation.wordpress.com/2019/05/23/smorgasbord-blog-magazine-new-sunday-interview-series-human-in-every-sense-of-the-word-starting-sunday-june-30th-2019/

Looking forward to hearing from you…

Here are the posts from the week that you might have missed….

As always I am very grateful for the contributions from the regular guests and also to everyone who drops in during the week to like, comment and share.. the blog would not be the same without you.

This week William Price King shares the music of Grammy Award winning American Guitarist Pat Metheny

https://smorgasbordinvitation.wordpress.com/2019/06/11/smorgasbord-blog-magazine-the-music-column-with-william-price-king-pat-metheny-guitarist/

Thomas the Rhymer

Part two of the story of Barbara Villiers, mistress of Charles II by Paul Andruss

https://smorgasbordinvitation.wordpress.com/2019/06/14/smorgasbord-posts-from-my-archives-barbara-villiers-part-2-uncrowned-queen-by-paul-andruss/

Carol Taylor and I team up to share the deficiency of nutrients that are likely with a poor diet, the foods that contain this week Vitamin B12 and Vitamin E.. which helps B12 be absorbed.. and some recipes that contain healthy amounts of both..

https://smorgasbordinvitation.wordpress.com/2019/06/12/smorgasbord-health-column-cook-from-scratch-to-prevent-nutritional-deficiencies-with-sally-cronin-and-carol-taylor-vitamin-b12-cyanocolbalamin-combined-with-vitamin-e/

This month Silvia Todesco begins a series of summer themed recipes, beginning with the classic rice salad…Classic Rice Salad (Insalata de Riso)

IMG_3244

https://smorgasbordinvitation.wordpress.com/2019/06/13/smorgasbord-blog-magazine-italiancookery-with-silvia-todesco-summer-classic-rice-salad-insalata-de-riso/

The story continues with Winter: Chapter Four – The Flight to the New Land and the court must pack up and leave the palace under the magnolia tree in Spain and head off on the backs of the Goose Express to The Emerald Island to face an unknown future.

https://smorgasbordinvitation.wordpress.com/2019/06/15/tales-from-the-irish-garden-serialisation-winter-chapter-four-the-flight-to-the-new-land-sally-cronin/

The next episode this weekend is Winter: Chapter Five – The Dapperman..unable to bring all the clothes from the queen’s wardrobe of of her courtiers, the services of the local fashion designer is sought.

https://smorgasbordinvitation.wordpress.com/2019/06/16/tales-from-the-irish-garden-serialisation-winter-chapter-five-the-dapper-man-sally-cronin/

Lovely to welcome back Colleen’s Tuesday Poetry Challenge 131 following her relocation and settling into her new home. This week she set us the challenge to find synonyms for her prompt words ‘Beginning and Consume’… here is my response.. Old Soldiers.

https://smorgasbordinvitation.wordpress.com/2019/06/12/smorgasbord-poetry-colleens-tuesday-poetry-challenge-131-double-etheree-old-soldiers-by-sally-cronin/

That time of the week when I participate in the Carrot Ranch Flash Fiction Challenge by Charli Mills the prompt is ‘Many Hands’ and here is my piece of flash of 99 words, no more, no less.

https://smorgasbordinvitation.wordpress.com/2019/06/15/smorgasbord-short-story-carrot-ranch-flash-fiction-many-hands-by-sally-cronin/

This week Sherri Matthews shares her father’s story, which was complicated. It is a frank look at his life and also acknowledgement of how much he is loved. This was first posted in 2013. Sherri’s father sadly passed away in 2016, but she had dedicated her blog to him with a lovely tribute..About Sherri Matthews

Most recent photo of me and my dad taken in 2006 during a day out from his halfway house. No photos allowed in prison! (c) copyright Sherri Matthews 2013

https://smorgasbordinvitation.wordpress.com/2019/06/13/smorgasbord-blog-magazine-guest-writer-sherri-matthews-memoir-my-dad-the-great-train-robbery-and-a-game-of-cricket/

Time to welcome another regular contributor to the Archive series John Rieber.. this time I am going to be selecting the posts from his extensive archive..This week a restaurant with a difference.. and if you remember your grandmother’s cooking.. you will want to eat at this restaurant. A Staten Island Restaurant Hires Unique Cooks – The World’s Nonnas!

Image CBS New York

https://smorgasbordinvitation.wordpress.com/2019/06/10/smorgasbord-posts-from-your-archives-potluck-recipes-grandmas-cooking-in-the-kitchen-a-staten-island-restaurant-hires-unique-cooks-the-worlds-nonnas-by-john-rieber/

This is the second post from  mother and daughter writing team HL Carpenter (Helen and Lorri). Here is a short story… keeping the fairy tale alive.

https://smorgasbordinvitation.wordpress.com/2019/06/10/smorgasbord-posts-from-your-archives-potluck-fiction-the-truth-about-fairy-tales-by-hl-carpenter/

Today I am sharing the second post from the archives of Marian Wood and her blog Just Muddling Through Life Marian has been blogging since October 2018 and posts about family life, writing, fiction and poetry…for her second post I have chosen a short story…..

https://smorgasbordinvitation.wordpress.com/2019/06/11/smorgasbord-posts-from-your-archives-potluck-short-story-money-a-row-a-walk-and-a-tight-situation-by-marian-wood/

In June 2017, Frank Prem posted a poem a day.. and so I have chosen the poems he posted on this day and then the subsequent poems that correspond to his posts here…this based on his experience as a psychiatry nurse.

https://smorgasbordinvitation.wordpress.com/2019/06/11/smorgasbord-posts-from-your-archives-potluck-psychiatry-4-acute-observations-the-futility-of-triple-words-by-frank-prem/

This is the second post from the archives of Tasker Dunham. I have selected this post as I remember my father building a replica biplane for my brother when he was four, along with a headset borrowed from the station we were based on.

Grandad Dunham's Chair - Flight Simulator

https://smorgasbordinvitation.wordpress.com/2019/06/12/smorgasbord-posts-from-your-archives-potluck-memoir-grandad-dunhams-flight-simulator-by-tasker-dunham/

This is the second post from the archives of fantasy author Lorinda J. Taylor and in this week’s post she explores some of the grammatical changes over time and some E-Book formatting tips..

https://smorgasbordinvitation.wordpress.com/2019/06/12/smorgasbord-posts-from-your-archives-potluck-ye-olde-grammarian-no-6-a-hodgepodge-plus-some-e-book-formatting-tips-from-lorinda-j-taylor/

Olga Nunez Miret writes detailed and thought provoking book reviews and here is one that caught my eye..

Fallen Idols. A Century of Screen Sex-Scandals (Images of the Past) by Nigel Blundell

https://smorgasbordinvitation.wordpress.com/2019/06/13/smorgasbord-posts-from-your-archives-potluck-bookreview-fallen-idols-a-century-of-screen-sex-scandals-images-of-the-past-by-nigel-blundell-penswordbooks-by-olga-nunez-miret/

Pre-school teacher of over 30 years, Jennie Fitzkee, has been a welcome guest here many times but this time, Jennie has let me loose in her archives… this will be fun.  In this post Jennie compares childhood and summer.. then and now.

https://smorgasbordinvitation.wordpress.com/2019/06/13/smorgasbord-posts-from-your-archives-potluck-childhood-and-summer-then-and-now-by-jennie-fitzkee/

This week London  Cabbie writing as Gibson Square shares a post from the Urban View series which looks at buildings or locations in London that have a hidden history..

https://smorgasbordinvitation.wordpress.com/2019/06/13/smorgasbord-posts-from-your-archives-potluck-an-urban-view-223-bow-road-by-gibson-square-the-cabbie-blog/

This is Elizabeth Slaughter’s third post from the archives and I remember watching black and white movies at the cinema as a child and then on our television that was not colour until well into the 1960s.. Elizabeth shares her love of the big screen.

70322A16-6AA6-4627-B33D-D2F52F0E3D7D.jpeg

https://smorgasbordinvitation.wordpress.com/2019/06/14/smorgasbord-posts-from-your-archives-potluck-movies-in-colour-by-elizabeth-slaughter/

Time for another post from Kim of By Hook or by Book and  I have selected one from her Whimsical Wednesday Series – Mr. Rogers Edition

E5BC0DEA-955D-4C18-B1D8-20DDC55FD681

https://smorgasbordinvitation.wordpress.com/2019/06/15/smorgasbord-posts-from-your-archives-potluck-whimsical-wednesday-mr-rogers-edition-by-kim-of-by-hook-or-by-book/

This week’s post from Susanne Swanson is a post which mirrors my sentiments about team building exercises in general.  And it is something to think about in relation to how we all react when we here the words ‘Think outside the Box’

https://smorgasbordinvitation.wordpress.com/2019/06/16/smorgasbord-posts-from-your-archives-potluck-thinking-outside-the-box-puzzle-by-susanne-swanson/

And for her final posts…appropriately by Balroop Singh... I have shared an ode to Poetry.

Poetry

https://smorgasbordinvitation.wordpress.com/2019/06/16/smorgasbord-posts-from-your-archives-potluck-ode-to-poetry-by-balroop-singh/

https://smorgasbordinvitation.wordpress.com/2019/06/10/sallys-cafe-and-bookstore-author-update-reviews-bette-a-stevens-andrew-joyce-and-marina-osipova/

https://smorgasbordinvitation.wordpress.com/2019/06/14/sallys-cafe-and-bookstore-author-update-reviews-sue-vincent-janice-spina-christoph-fischer-and-teri-polen/

Eggs are highly nutritious and have been much maligned over the years. But they do need to be prepared carefully.

https://smorgasbordinvitation.wordpress.com/2019/06/10/smorgasbord-health-column-food-safety-eggs-are-wonderfully-nutritious-but-should-be-prepared-carefully-by-sally-cronin/

This week I share the shopping list of foods that may help you ward of dementia… but also some things to look out for in elderly relatives if you are caring for them.. Sometimes dementia symptoms can be down to interaction with other drugs or a urinary tract infection.

https://smorgasbordinvitation.wordpress.com/2019/06/11/smorgasbord-health-column-the-brain-shopping-list-for-the-brain-and-its-support-systems-by-sally-cronin/

https://smorgasbordinvitation.wordpress.com/2019/06/11/smorgasbord-laughter-lines-guest-comedian-d-g-kaye-and-a-joke-from-sallys-archives-7/

https://smorgasbordinvitation.wordpress.com/2019/06/13/smorgasbord-laughter-lines-random-thoughts-and-a-joke-from-the-archives/

 

Thank you very much for dropping in today and for all your support… look forward to seeing you again soon.. Sally.

Smorgasbord Blog Magazine – Weekly Round Up


Welcome to the round up of posts that you might have missed this week on Smorgasbord.

A quiet week on the home front, with a couple of days of sunshine and more today, so I will be out in the garden for much of the day…not so much making hay as getting rid of the rust in my joints!  David has been working to level off the back garden which was left as a weedy slope, and once the workmen have completed the pathway and resurfaced the back patio, we shall have a lovely spot to eat out which gets the sun in the summer until 10.00pm.  Also another step to getting the house ready to go on the market next spring.

I have also managed to find dry enough days to finish by pot plants. We then had three days of torrential rain and I am afraid some of the younger plants drowned.. you have to be hardy around here!

As always thank you for your support during the week and to the contributors who continue to share such wonderful articles.

I am so thrilled by the amazing response to the new Posts from the Archives series with over 40 bloggers allowing me access to their archives, to select four posts to share with everyone. This means I will be doing a lot of reading of posts, which is wonderful and it means that we have about three months worth of posts. Apologies if you have just gone on the list, but I will respond to you and get in touch when I have selected your posts… The first of those later in the post..

Now for the posts from the week……

This week William Price King shares the life and some of the work of jazz trumpeter, bandleader, and composer Miles Davis

https://smorgasbordinvitation.wordpress.com/2019/04/30/smorgasbord-blog-magazine-the-music-column-with-william-price-king-jazz-trumpeter-bandleader-and-composer-miles-davis/

Two posts this weekend from Paul Andruss on Glastonbury and King Arthur.

https://smorgasbordinvitation.wordpress.com/2019/05/04/smorgasbord-posts-from-my-archives-the-dancing-floor-of-glastonbury-tor-by-paul-andruss/

https://smorgasbordinvitation.wordpress.com/2019/05/05/smorgasbord-posts-from-my-archives-arthur-king-or-pawn-by-paul-andruss-by-paul-andruss/

In this series we look at cooking and your diet from a different perspective. Usually we emphasize the health benefits of food and how they can be incorporated into your diet. But, what happens if you do NOT include them in your diet.

We wanted to share with you what happens if your body is deprived of individual nutrients over an extended period of time.

Carol Taylor takes the ingredients that contain good sources of the nutrient and creates dishes that the whole family will love..this week Vitamin B6.. and delicious Chicken and prune tagine, tofu and honey bites and spicy sweet potato balls.

https://smorgasbordinvitation.wordpress.com/2019/05/01/smorgasbord-health-column-are-you-getting-enough-vitamin-b6-chicken-and-prune-tagine-tofu-and-honey-bites-spicy-sweet-potato-balls-sally-cronin-and-carol-taylor/

Annette Rochelle Aben with the Universal Energy for May and what that could mean for you as an individual…

https://smorgasbordinvitation.wordpress.com/2019/05/01/smorgasbord-blog-magazine-numerology-your-universal-energy-for-may-2019-by-annette-rochelle-aben/

I trot this post our once a year as a reminder that you are being watched… even when you are not in front of your computer screen. It is not only thieves and vagabonds you need to worry about who might have designs on your empty house, but also trying to claim on your health insurance for some unfortunate mishap that took place while you were having fun in the sun.

https://smorgasbordinvitation.wordpress.com/2019/05/02/smorgasbord-something-to-think-about-reminder-going-on-holiday-with-your-bff-social-mediaby-sally-cronin/

My review of the anthology to raise funds for cancer research compiled by Stevie Turner : Understanding: An Anthology of true and significant life events

https://smorgasbordinvitation.wordpress.com/2019/04/30/smorgasbord-book-reviews-understanding-an-anthology-of-true-and-significant-life-events-compiled-by-stevie-turner/

I unearth one of my poems on the culinary delights of holidays

https://smorgasbordinvitation.wordpress.com/2019/05/01/smorgasbord-posts-from-my-archives-poetry-holidays-by-sally-cronin/

This week’s carrot ranch flash fiction challenge In 99 words (no more, no less) write a story about sisu. It’s a Finnish concept of enduring strength, the ability to consistently overcome. Sisu – DNA.

https://smorgasbordinvitation.wordpress.com/2019/05/04/smorgasbord-short-stories-the-carrot-ranch-flash-fiction-sisu-dna-by-sally-cronin/

The majority of us who are losing weight will hit a plateau some weeks into the diet.. In this post I explain why and how to work through it.

https://smorgasbordinvitation.wordpress.com/2019/05/04/smorgasbord-health-column-size-matters-the-sequel-weightloss-hitting-the-plateau-by-sally-cronin/

You can find details in this post…love to hear from you, and as I mentioned if on the list it could be a few weeks before you feature :https://smorgasbordinvitation.wordpress.com/2019/04/28/smorgasbord-posts-from-your-archives-newseries-pot-luck-and-do-you-trust-me/

Christopher Graham began the new series and I selected one of his guest posts from Emily Gmitter with a wonderful post that I recommend you read.

https://smorgasbordinvitation.wordpress.com/2019/05/02/smorgasbord-posts-from-your-archives-the-story-reading-ape-a-selection-of-guest-posts-emily-gmitter/

Here is the first of the posts I have selected from the archives of D.G. Kaye, Debby Gies. Every month on the last Friday, those who participate in a global We Are The World Blogfest, (#WATWB) share inspiring stories of random acts of kindness, or projects that are making a difference to people around the world.

Inspirational Rocks

https://smorgasbordinvitation.wordpress.com/2019/05/02/smorgasbord-posts-from-your-archives-d-g-kaye-kindness-rocks-project-watwb-how-it-began-how-to-participate/

Children’s author and travel writer Darlene Foster is a regular visitor to the blog and has shared some amazing posts. The first post that I selected was from 2013…about a wonderful organisation in Canada that raises funding for the Children’s Hospital.

Elizabeth Bennet and Anne of Green Gables

https://smorgasbordinvitation.wordpress.com/2019/05/03/smorgasbord-posts-from-your-archives-potluck-cwill-bc-group-rewards-by-darlene-foster/

Author Christine Campbell has given me permission to browse her extensive archives dating back to March 2013… and the first post I have selected is from May 2013… and is about crafting, and in particular those delicate handkerchiefs that have been usurped by the paper tissue in many of our homes…

image

https://smorgasbordinvitation.wordpress.com/2019/05/03/smorgasbord-posts-from-your-archives-crafting-memories-by-christine-campbell/

The next contributor to the series is fantasy author Charles E. Yallowitz who has a wonderful blog where you can find stories, thoughts on life, book related posts and poetry. This week a poem on the journey of an Indie author.

https://smorgasbordinvitation.wordpress.com/2019/05/04/smorgasbord-posts-from-your-archives-potluck-poetry-path-of-the-indie-by-charles-e-yallowitz/

I am delighted to share the first post from the archives of D.Avery who is the author of three short story and poetry collections. I have selected a wonderful serial that I am going to share over the four posts from D’s archives

https://smorgasbordinvitation.wordpress.com/2019/05/04/smorgasbord-posts-from-your-archives-serial-the-fold-part-one-by-d-avery/

This is the first post of four from author Jane Risdon… Jane loves to go on a ‘jolly’ for those of you who are unfamiliar with the expression… It is taking a road trip and having fun.. basically. The first post from her archives of 2016 is an example of that.

https://smorgasbordinvitation.wordpress.com/2019/05/05/smorgasbord-posts-from-your-archives-potluck-hardwick-hall-another-jolly-from-2016-part-one-bess-of-hardwick-a-force-to-be-reckoned-with-by-jane-risdon/

My next guest in the new series of Posts from Your Archives is author Mary Smith.. I have two blogs to select the four posts from and the first is from her blog My Dad’s A Goldfish, where Mary shares here experiences caring for her father as his dementia worsened. In this post however, she shares the tragedy of the dementia of a school friend who she has remained in contact with, who developed the disease at a much earlier age. Very poignant…

https://smorgasbordinvitation.wordpress.com/2019/05/05/smorgasbord-posts-from-your-archives-potluck-my-dads-a-goldfish-for-john-m-by-mary-smith/

New books on the shelves

https://smorgasbordinvitation.wordpress.com/2019/04/29/sallys-cafe-and-bookstore-new-book-on-the-shelves-sister-witch-the-life-of-moll-dyer-legends-of-the-family-dyer-book-1-by-david-thompson/

https://smorgasbordinvitation.wordpress.com/2019/05/02/sallys-cafe-and-bookstore-new-book-on-the-shelves-thriller-the-second-korean-war-by-ted-halstead/

Author Update – Reviews

https://smorgasbordinvitation.wordpress.com/2019/04/29/sallys-cafe-and-bookstore-author-update-reviews-mary-adler-a-j-alexander-and-jacquie-biggar/

https://smorgasbordinvitation.wordpress.com/2019/05/03/sallys-cafe-and-bookstore-author-update-reviews-vashti-quiroz-vega-tony-riches-iain-kelly-and-sacha-black/

I have often highlighted the inconsistencies of medical studies and the profound and sometimes downright dangerous statements made that vilify or extol the virtues of either a food or medication. This was the case in 2012 when a Professor, labeled one of the UK’s leading experts stated that everyone over the age of 50 should be prescribed statins to reduce their cholesterol levels.  In this post I look at the latest research into Statins and their long term impact on our health.

https://smorgasbordinvitation.wordpress.com/2019/04/30/smorgasbord-health-column-the-cholesterol-myth-part-one-and-statins-the-new-research-sally-cronin/

https://smorgasbordinvitation.wordpress.com/2019/04/30/smorgasbord-laughter-lines-guest-comedian-d-g-kaye-and-a-joke-from-sallys-archives-2/

https://smorgasbordinvitation.wordpress.com/2019/05/02/smorgasbord-laughter-lines-guest-comedian-d-g-kaye-and-more-jokes-from-sallys-archives-3/

Thank you again for dropping in today and I hope you have enjoyed catching up with the posts. Take care and hope to see you next week too. Sally.

Smorgasbord Health Column – Are you getting enough Vitamin B6? – Chicken and Prune Tagine, Tofu and Honey Bites, Spicy Sweet Potato Balls – Sally Cronin and Carol Taylor


In this series we look at cooking and your diet from a different perspective. Usually we emphasize the health benefits of food and how they can be incorporated into your diet. But, what happens if you do NOT include them in your diet.

We wanted to share with you what happens if your body is deprived of individual nutrients over an extended period of time.

Thankfully most of us eat reasonably well, with plenty of variety, but if you take a look at a week’s worth of meals, do you find that you are sticking to a handful of foods, all the time.

Variety is key to good health, to provide your body with as broad a spectrum of nutrients as possible that the body needs. Taking a supplement or relying on shakes and bars to provide your daily allowance of vitamins and nutrients is not in your body’s best interest. Giving it foods that the body can process and extract everything it needs is vital.

Over the next few months we are going to be working our way through the most essential of these nutrients and I will share the symptoms that you might experience if you are becoming deficient in the vitamin or mineral and list the foods where you can find the nutrient.

Carol Taylor is then going to provide you with some wonderful recipes that make best use of these foods… Cooked from Scratch.

B6 is a water-soluble vitamin that exists in three major chemical forms: Pyridoxine, pyridoxal and pyridoxamine.

Being water soluble it is necessary to replace this vitamin every day from your diet and B6 plays such a crucial role in so many functions of the body that a deficiency can have a huge impact on your health.

What is B6 necessary for?

It is required for over 100 enzymes that metabolise the protein that you eat. Along with the mineral Iron, it is essential for healthy blood. The nervous and immune systems also require vitamin B6 to function efficiently. It is also necessary for our overall feeling of well-being as it converts the amino acid tryptophan, which is essential for the production of neurotransmitters such as serotonin in the brain.

Without B6 you would not be able to manufacture haemoglobin to carry oxygen around the body. Once the haemoglobin is produced the vitamin also helps increase the amount of oxygen it can carry. A deficiency therefore is one of the leading causes of anaemia.

Without a healthy immune system we are at the mercy of any bacteria or virus that takes a fancy to us. A complicated biochemical interaction is required to ensure we can fight off infections; the food that we eat plays a vital role in producing the white blood cells that form the defence system. B6 ensures that the food that eat is metabolised efficiently thus producing enough of these cells.

Additionally B6 helps keep your lymph system healthy by maintaining the thymus, spleen and lymph nodes. The lymph system runs parallel to your circulatory system and is the battleground for the white blood cells and the viruses.

Blood sugar levels can fluctuate depending on the types of food that we eat particularly carbohydrates. If you are not eating sufficient calories your body uses B6 to convert stored carbohydrate or other nutrients to glucose to maintain normal blood sugar levels. This is one of the reasons that people on crash diets can suffer dizziness and fatigue. Without sufficient intake of food they are not replenishing their B6 on a regular basis. Because they are taking in too little calories for their body to function and they do not have B6 to convert any stored energy, they become weakened.

The balance of chemicals in our brain affects our feeling of well-being. Neurotransmitters like serotonin, melatonin and dopamine are required for normal cell communication. In research lower levels of serotonin have been found in people suffering from varying degrees of depression and also migraine headaches. The research is not conclusive but at B6 is needed for the manufacture of these neurotransmitters it makes sense to ensure that there are adequate amounts being taken in through diet.

What are the signs of B6 deficiency?

With a balanced diet, which includes wholegrains and fruit and vegetables, it is unusual to find a B6 deficiency in a healthy adult.

• The elderly are more at risk due to reduced intakes of food resulting from lack of appetite and a general wearing down of internal systems and functions such as food metabolism.
• People who are perpetual dieters and in particular those who follow restricted food type diets are at risk as well, although unfortunately it is usually only when the deficiency has become critical that the symptoms might appear.
• One of the early signs will be changes to the skin with inflammations such as dermatitis.
• Another affected area is the mouth and Glossitis is a condition where the tongue becomes swollen and sore.
• Because of the role of B6 in our chemical balance within the brain, depression is not unusual.
• A lack of B6 may have an impact on PMS symptoms and also regularity of periods.
• In severe cases a person might suffer convulsions and as you will see from the post later in the week on anaemia, the quality of our lifeblood is compromised.
• Alcoholics tend to eat poorly which will restrict both their intake of B6 and its availability but alcohol also causes the destruction and loss of any B6 that is consumed.
• If you have an asthmatic child and they are on the prescribed medication theophylline they may require supplementation with B6 as the drug destroys B6 in a similar way to alcohol. You must talk to your doctor first however before taking or giving anyone B6 if they are already taking a prescription drug.
• Taking too much vitamin B6 in supplementation form can lead to some nerve damage particularly in the arms and legs. This might result in tingling sensations or numbness. Usually the symptoms disappear when the supplementation is stopped. Do talk to your doctor before stopping the supplement if you are taking it on his advice.

These foods include:

  • Salmon
  • Tuna,
  • lean chicken breast
  • lean pork
  • lamb
  • fortified tofu
  • potatoes
  • sweet potatoes
  • avocados
  • bananas
  • porridge oats
  • brown rice
  • walnuts
  • sunflower seeds
  • dried prunes and raisins
  • eggs
  • wheatgerm
  • pistachios.

Time to hand you over to Carol Taylor who has been creating dishes that include ingredients that are great sources of this vitamin.

B6 is one of the water soluble vitamins thus they need to be in our everyday meals and of course if we are eating a healthy balanced diet then for most of us a deficiency of B6 is not a problem.

I have also been looking closer at the food I prepare and have noticed and also think that most of us have favourite foods which we love to eat and prepare but my favourite foods may not be yours so I have stepped outside my comfort zone and had a look at some of the foods which are rich in B6 which I haven’t or don’t cook so often…But foods which maybe you cook and prepare more often than I do… I do hope you enjoy the recipes…

I started with Prunes…Prunes are dried Plums and that is it…They can be used in many dishes sweet or savoury such as tagines, stews and compotes although I am not a fan of them in compote I prefer mixed red berries.

Semi-dried prunes are good for fast-cooked savoury dishes, almond tarts, rich fruit cakes, muesli and breads. They can also be stuffed, wrapped in bacon and served as a savoury snack, or stuffed with marzipan or dipped in chocolate and served as a sweetmeat.

Wrapped in bacon sounds good to me…

Now prunes are something that as kids we used to have with custard as a pudding my mum didn’t use the word dessert…I also remember we used to line the pips around the side of our bowl and say Tinker, tailor, soldier, sailor, rich man , poor man ,beggar man or thief…

I also didn’t exactly tell the whole truth when asked what I was making…I said oh just a different dish using chicken for my blog it has a sauce a bit like a stew and I don’t have a proper Tagine …then I quickly changed the subject…The main reason is hubby as he sees prunes with custard and as a pudding as that is the only way he has eaten them…

Chicken and prune Tagine/Stew…

Ingredients:

• 4 large Chicken breasts, skinned and cut into cubes
• 1 tbsp Vegetable Oil I used coconut oil
• 1/2 tsp Ground Allspice
• 1/2 tsp fresh ground Black Pepper
• 1 tsp Ground Cinnamon
• 2 tsp Cumin Seeds
• 1/2 sp Ground Nutmeg
• 1 tsp Ground Turmeric
• 200g/7oz pitted Prunes
• 2 large Onions, sliced
• 1 tbsp freshly grated Ginger
• 3 Garlic Cloves, crushed
• Salt to taste
• 14fl.oz fresh Chicken Stock

Let’s Cook!

  • Heat the oil in a large heavy bottomed pan then add the chicken pieces and brown on all sides.
  • Add the spices, garlic, ginger and onions and cook stirring over a medium heat until the onions have softened.
  • Add the stock and season with salt then bring to a slow rolling boil and reduce the heat to very low, cover and cook for about one hour stirring occasionally.
  • At the end of the cooking remove the lid and increase the heat to reduce the sauce.
  • Serve with rice or couscous… The other concession I made was to use white rice instead of brown less for them to object to…haha..Told you I was sneaky…

The verdict: Everyone including little Lily loved it… After they had expressed their delight and hubby said he thought the black things were mushrooms(shitake) and grandson asked for more I confessed the dish contained prunes… a dish I will definitely make again even I was pleasantly surprised given the lack of chilli and some of the spices used…The biggest plus is now the grandkids will try dishes with prunes…

Changes next time: I would use chicken thighs and legs and maybe add a little chilli but it was very nice but would definitely use prunes in a savoury dish with no hesitation.

Next on the menu is tofu…Tofu is eaten a lot here by Thais in soups, grilled on BBQ’S and in stir fries …I know I should it and I did like this dish when I made it as I used a firm tofu I am still not a fan when it is soft…

Tofu and honey bites.

Ingredients:

• 1 block Extra Firm tofu (14 oz)
• 4 tbsp honey
• 2 tbsp soy sauce
• 2 tbsp lemon juice…I used lime Juice
• 1 inch (2.5 cm) ginger, grated
• Sesame seeds to sprinkle

Let’s Cook!

  • Preheat the oven to 350F. Lightly mist the pan with oil cube your tofu, press and drain off the liquid…I didn’t realise the first time I did this just how much liquid there was.
  • Bake the tofu, uncovered for 10 minutes then remove from the oven press and drain the liquid again…yes..
  • Bake again Uncovered for a further 10 minutes…If there is no more liquid then pour the sauce over the tofu and bake uncovered for a further 10 minutes…
  • To make the sauce combine the soy, honey, lemon/lime juice and ginger…Then sprinkle over the sesame seeds.
  • Serve hot and enjoy either as a snack or a main course…

Lastly Sweet Potatoes…Something I like very much however no one else does although when I made these delicious little bites and mentioned cream cheeses and bacon…Their little ears pricked up and I was on to a winner…Did I not tell you I was sneaky…

Sweet Potatoes are lovely roasted in their skins and mashed with butter, I also sneak them into a curry but these little balls went down a treat and without a murmur except to ask for another one.

Spicy sweet potato balls with cream cheese and bacon

Ingredients:

• 2 sweet potatoes
• 2 spring onions finely chopped
• 2 cloves garlic finely chopped or grated
• 1-2 tsp red curry paste
• 3 rashers of bacon cooked until crispy
• Cream cheese
• Breadcrumbs to coat
• Oil to cook

Let’s Cook!

  • Wash and cook the sweet potatoes in the oven until soft…
  • When cooked allow to call a little and then remove the skins and mash with a little oil or butter then add the garlic, spring onions and red curry paste.
  • Combine well and season to taste.
  • Chop your cooked bacon and add to the cream cheese.
  • Take a good spoonful of the sweet potato mix form into a ball and make an indent then push the cream cheese and bacon into the whole and then make into a ball again. Repeat until all your potato is used.

  • Roll the balls into some breadcrumbs you may need to use some milk or egg to get them to stick.
  • Heat your oil and cook in batches just be careful as sweet potatoes have a tendency to brown quicker than ordinary potatoes.
  • Serve as a starter or snack with a sweet chilli sauce …Enjoy!

These balls were a bit of an experiment with the kids and we all agreed that next time we would either use jalapenos finely chopped or more red curry paste…

I hope you enjoy these recipes they are a bit of a departure from my normal choice of ingredients but were all well received by hubby and the kids…

My thanks to Carol for her creative way to ensure we all get sufficient Vitamin B6 in our diet, and thanks to her family for being the guinea pigs!! 

You can find out more about Carol and catch up with her Food and Cookery Column HERE

Connect to Carol via her blog: https://carolcooks2.com/

Thank you for dropping in today and if you have any questions for either of us then please do not hesitate to ask in the comments. Your feedback is always welcome.

Carol and I are both in a group on MeWe, where you can share your blog posts https://mewe.com/join/authorsbloggerscircleabcgroup

 

Smorgasbord Health Column – Cook from Scratch to prevent nutritional deficiency with Sally Cronin and Carol Taylor – Vitamin B5 – Pantothenic Acid


In this series we look at cooking and your diet from a different perspective. Usually we emphasize the health benefits of food and how they can be incorporated into your diet. But, what happens if you do NOT include them in your diet.

We wanted to share with you what happens if your body is deprived of individual nutrients over an extended period of time.

Thankfully most of us eat reasonably well, with plenty of variety, but if you take a look at a week’s worth of meals, do you find that you are sticking to a handful of foods, all the time.

Variety is key to good health, to provide your body with as broad a spectrum of nutrients as possible that the body needs. Taking a supplement or relying on shakes and bars to provide your daily allowance of vitamins and nutrients is not in your body’s best interest. Giving it foods that the body can process and extract everything it needs is vital.

Over the next few months we are going to be working our way through the most essential of these nutrients and I will share the symptoms that you might experience if you are becoming deficient in the vitamin or mineral and list the foods where you can find the nutrient.

Carol Taylor is then going to provide you with some wonderful recipes that make best use of these foods… Cooked from Scratch.

Vitamin B5 – Pantothenic Acid

Pantothenic acid gets its name from the Greek word pantos, meaning everywhere; because it is available in such a wide variety of foods. The problem is that much of a foods content of B5 is lost through cooking; which in another reason for eating as many fruits and vegetables as possible in the raw state.

B5 is one of the eight water-soluble B vitamins which cannot be stored by the body and have to be replenished in your daily diet. We have already covered B1, B2, and B3 and B5 like the others plays an important role in the conversion of carbohydrates into glucose, which is burned to produce energy. They are also needed to breakdown fats and proteins as well as promoting the health of the nervous system, skin, hair, eyes and importantly this month, the liver.

Vitamin B5 has a number of roles in the body some more critical than others. One job that is vitally important is assisting in the manufacture of red blood cells as well as sex and stress related hormones. Without B5 our digestive tract would become unhealthy and we would be unable to use other vitamins as effectively. It is sometimes referred to as the ‘anti-stress’ vitamin because it is believed to enhance the activity of the immune system and help the body overcome stressful conditions.

Currently research is looking into the benefits of B5 and treatment for elevated cholesterol but there are other areas where the vitamin may be beneficial.

Some studies are indicating that B5 may speed up wound healing especially following surgery and as part of a B-complex supplement it may help recovery from major burns.

Arthritis has also come under the microscope as blood tests taken from arthritis sufferers’ show that they were suffering from a deficiency of pantothenic acid, but more study will be needed to confirm this.

There are rumours that taking B5 can help with wrinkles and stop your hair greying but this is not proven.

What are the symptoms of deficiency?

If you are following a healthy eating plan with lots of fresh fruit, vegetables and wholegrains you will be unlikely to be suffering from B5 deficiency.

If you were suffering from a mild to moderate deficiency you might suffer from:

  • tiredness
  • headaches
  • nausea
  • tingling in the hands
  • depression
  • abdominal pains
  • insomnia
  • burning feet
  • muscle weakness
  • cramps.

In extreme cases personality changes can take place as well as heart problems.

What are the best food sources for Vitamin B5

Although offal has gone out of fashion, they are great sources of Vitamin Bs.. including B5.

  • Chicken and beef liver
  • Avocados
  • Sunflower seeds
  • Shitake Mushooms but all mushrooms have good amounts
  • Dairy including Cheese
  • Egg yolks
  • beef and poultry
  • shellfish
  • Salmon and other oily fish
  • Trout
  • Peanuts
  • Lentils
  • Strawberries.

Time to hand you over to Carol Taylor who has been creating dishes that include ingredients that are great sources of this vitamin.

B5… As Sally has explained is one of the water soluble vitamins thus much of it is lost through cooking hence why we should eat as many vegetables as possible in their raw state…

Also as it is water soluble the vitamin will be lost if the food is boiled…

These spring rolls are very popular here in Thailand both with the children and adults and are found on street food stalls everywhere.

Ingredients for the peanut dipping sauce.

• 1 garlic clove
• 1 thumb-sized piece of organic ginger
• 2 tbsp gluten-free tamari or regular soy sauce
• 2 tbsp maple syrup
• 2 tbsp fresh lime juice
• ⅓ (85 g) cup peanut butter( to make your own)which is so easy https://carolcooks2.com/2017/08/09/healthy-eating-peanuts/
• ¼ (60 ml) cup water (more or less as needed)

Ingredients for the Spring Rolls.

• 1 cup cooked rice noodles
• 5-8 rice paper sheets
• 1 carrot
• 1 avocado
• ½ cucumber
• ½ red pepper
• 5-8 lettuce leaves or salad greens of your choice
• 1 handful fresh basil
• 1 handful fresh cilantro

Let’s Cook!

To make the peanut sauce: blend or mix together all the ingredients until smooth.

To make the wraps: cut all the veggies into thin strips which is an art I have learnt here or use a spiraliser if you have one.

Put the rice paper sheets, one at a time, in warm water so they soften. Then place them on a large plate and carefully dry them with a kitchen towel.

Arrange your fillings in the middle of the paper and sprinkle 1 tsp of the peanut sauce over the veggies. Fold over two ends then wrap it up like a burrito, making it as tight as possible.

It took me a while to get a hang of it, so keep trying it is not easy and watching the Thais it is second nature even the kids are better than me…ha-ha Don’t worry if you get a little hole it happens as you can see…Practice makes perfect.

N.B…I often add prawns to ours which takes the taste up a notch…One of our favourites.

Chicken Livers are one of the best sources of vitamin B5 and something many people don’t like…Chicken livers are the favoured livers here and more often cooked with spices.

I also make pate which the Thais love but is not something they usually make with the livers.  I have introduced that to the Thais I know, as well as Christmas pudding which they have come to love…

SAM_7988

Chicken Liver Red Curry with Green Beans Recipe

Alternatively, I just quickly fry the chicken livers in some butter and olive oil, salt and pepper and serve with onions and mashed potatoes a dish that hubby loves…He is not usually a spicy person but I think his love of liver overcomes the spiciness…haha.

This lovely Avocado and mango salsa is fresh and vibrant and can be paired with chicken, salmon, tuna it is packed full of fresh, B5 vitamins and tastes amazing…

Ingredients

• 1 avocado, halved, pitted, peeled, and diced medium. …
• 1 ripe mango, peeled, pitted, and diced medium.
• 1 small red onion, diced small.
• 1/4 cup finely chopped fresh cilantro leaves.
• 1/2 to 1 red chilli finely chopped remove seeds if required
• 2 tbsp fresh lime juice.
• 1 tbsp extra-virgin olive oil.
• A pinch of sea salt to taste

Photo credit: MarioMelendez on VisualHunt / CC BY-NC-SA

Combine all the ingredients in a bowl and chill until required…An easy healthy accompaniment to your food…

Salmon one of my favourite fish and packed with B5 I always wrap mine in foil and cook in the oven to help retain the vitamins…

Cajun Salmon with Salted Lime Butter…

Ingredients for the Salted Lime Butter.

• 4 tbsp butter unsalted
• ½ Lime zested
• A pinch of sea salt

Method

Mix the lime zest and salt into the butter, then keep in the fridge until required either in a ramekin or make a roll and slice of as required.

Ingredients for the Cajun Spice Topping…

• 2 tbsp of dried oregano
• 2 tbsp garlic powder…
• 2 tbsp paprika
• 2 tbsp mineral or sea salt
• 1 tbsp black pepper
• 1 tbsp dried thyme
• 1 tsp cayenne pepper
• 1 tbsp onion powder
• 1 tsp chilli flakes ( optional)

To Prepare

  • Mix all the dried ingredients together …I always add fresh garlic and chopped onion to mine so I make my mix excluding the onion and garlic and then when required I add the fresh ingredients…
  • Place the salmon on foil and add the amount of  Cajun topping you require
  • seal the foil and cook in oven at 180 for 10-15 mins until cooked
  • I open the foil for the last 5 minutes of cooking and add my lime butter…
  • Serve with rice or noodles and freshly steamed vegetables or a nice avocado and mango salsa as above which helps cut through the Cajun spices.

Another way to eat your salmon is in this lovely soup…

A take on Tom Yum Soup… This is one of my favourite Thai soups and so easy to make from scratch. It also brings back memories of a certain lady…Keeleigh who when she visited us could not get enough of this fabulous soup…I am sure she would also love this version…

Ingredients

• 2 litres of water
• 4 stalks of lemon grass
• 1-inch chunk of galangal
• 10 kaffir lime leaves
• 10 Thai chillies
• 5 cloves of garlic
• 85 gm salmon per person
• 100 gm noodles of your choice per person
• 300 grams of oyster mushrooms
• 2 medium tomatoes cut into quarters.
• 5-6 shallots halved if really small if a little bigger quartered
• 1 and a half tsp of sugar
• 7 – 10 tbsp of fish sauce (depending on your taste)
• Juice of 5 -8 limes.
• A handful of cilantro ( Coriander)
• Half hardboiled egg per person…optional

N.B I recommend using the lowest amount of limes and fish sauce and Taste! Adjust if necessary as everyone’s taste varies.

Let’s Cook!

  • The first thing to do is put about 2 litres of water in a large pot to boil.
  • Then I like to start by squeezing my limes. This is not the first step of the recipe, but it’s best to have your limes squeezed so when you need them later, you don’t need to rush to squeeze them all.
  • Take your stalks of lemongrass, and first tear off the outermost leaf and throw it out. Then, I like to use a rolling-pin or the handle end of a knife to lightly pound the lemongrass to release the flavours. Then just slice it diagonally into 1-inch strips or so.
  • Take about 1 thumb-sized chunk of the root part of galangal, and chop it into slices.
  • Coarsely break about 10 kaffir lime leaves – no need to cut them, just tear them – which is going to help release their flavour.
  • Peel about 5 cloves of garlic.
  • I used about 10 Thai birds eye chillies for this recipe, but you can use however many you’d like. First, take off the stem, and then you can either just slice them in two pieces, or give them a little pound on your cutting board like I did (just be careful of flying seeds). You can also remove the seeds if you still like the chilli flavour but not as much heat.
  • Throw the lemongrass, galangal, kaffir lime leaves, garlic and chillies into the water.
  • You can put the lid on just so it starts to boil which releases the herb flavours quicker.
  • Boil your soup with all the herbs in it for about 10 minutes.
  • Then add your mushrooms, which you should pre-rinse beforehand.
  • Cook for 4-5 minutes.
  • Add tomatoes and onions. Cook for further 6-8 minutes.
  • Now add your noodles and after 2 mins add your salmon and cook for a further 5 mins until salmon is just poached…
  • Remove from heat and gently stir in fish sauce, lime juice, sugar and cilantro.
    Taste and adjust if necessary.
  • This delicious soup is now ready to serve. Garnish with half a boiled egg and some coriander…

Enjoy!

If you are doing an original Tom Yum with prawns, only add your 500 gm of prepared prawns and cook for 2-3 mins max ( if overcooked the prawns will sink to the bottom of the pan. If you get any scum on the surface of soup it’s from the prawns then just skim off with a spoon. Then remove from heat and gently stir in fish sauce, lime juice, sugar and cilantro.

Taste and adjust if necessary.

Enjoy!

I hope these recipes have given you some ideas how to maximise your B5 intake…

Until next time have a lovely Easter and have some chocolate for me as we can’t get Easter eggs here…xx

My thanks to Carol for preparing these delicious dishes to ensure you and your family are obtaining adequate amounts of vitamins such as B5 in your diet. 

You can find out more about Carol and catch up with her Food and Cookery Column HERE

Connect to Carol via her blog: https://carolcooks2.com/

Thank you for dropping in today and if you have any questions for either of us then please do not hesitate to ask in the comments. Your feedback is always welcome.

You will find me with some other blogging friends on a relatively new, and friendlier site called MeWe…. mewe.com/i/sallycronin

And Carol and I are both in the group where you can share your blog posts https://mewe.com/join/authorsbloggerscircleabcgroup

 

Smorgasbord Health Column – Cook from Scratch with Sally Cronin and Carol Taylor to prevent nutritional deficiencies – Vitamin B3 – Niacin


In this series we look at cooking and your diet from a different perspective. Usually we emphasize the health benefits of food and how they can be incorporated into your diet. But, what happens if you do NOT include them in your diet.

We wanted to share with you what happens if your body is deprived of individual nutrients over an extended period of time.

Thankfully most of us eat reasonably well, with plenty of variety, but if you take a look at a week’s worth of meals, do you find that you are sticking to a handful of foods, all the time.

Variety is key to good health, to provide your body with as broad a spectrum of nutrients as possible that the body needs. Taking a supplement or relying on shakes and bars to provide your daily allowance of vitamins and nutrients is not in your body’s best interest. Giving it foods that the body can process and extract everything it needs is vital.

Over the next few months we are going to be working our way through the most essential of these nutrients and I will share the symptoms that you might experience if you are becoming deficient in the vitamin or mineral and list the foods where you can find the nutrient.

Carol Taylor is then going to provide you with some wonderful recipes that make best use of these foods… Cooked from Scratch.

Vitamin B3 is also known in different forms as Niacin, Nicotinic Acid, Nicotinamide and Nicinamide. When the vitamin was first discovered it was called nicotinic acid but there was a concern that it would be associated with nicotine in cigarettes, leading to the false assumption that somehow smoking might provide you with nutrients. It was decided to call it Niacin instead.

It works with other nutrients, particularly B1, B2, B5, B6 and biotin to break the carbohydrates, fats, and proteins in food down into energy. B3 itself is essential in this process and it goes further by aiding in the production of hydrochloric acid in the stomach to aid the digestion of food. It is actually involved in over 40 metabolic functions which shows how important it is in our levels of energy on a daily basis.

We are at the mercy of toxins and harmful chemicals in the body that need to be eliminated efficiently to prevent build up and illness. B3 works with the body and other nutrients to achieve this. Additionally when we are under attack from bacteria and viruses that we have not managed to eliminate fast enough, B3 will also assist in the antioxidant processes within the body to help us heal faster.

Enzymes in the body are unique substances that speed up chemical reactions in the body. They are responsible produce the energy we need, the breakdown of dietary fats, the production of certain hormones and cholesterol. In addition they are needed for the processing of genetic material (DNA) and the growth and healthy maturing of cells. B3 is essential for the efficiency of many of these enzymes.

One of the areas that B3 is used therapeutically is in the lowering of cholesterol. B3 actually lowers LDL (lousy cholesterol) and raises HDL (healthy cholesterol). In tests, supplemented B3 proved more effective than many of the normal cholesterol lowering drugs although there have been instances of side effects in the form of excessive flushing. To prevent this you can take time release tablets and also begin on a low dose, gradually building up to the therapeutic level.

High dosage of any vitamin therapy should only be undertaken with the supervision of a medical professional and there are a number of different forms of B3 supplementation that can be used to minimise side effects whilst still acting to reduce LDL and raise HDL.

People at risk of being Vitamin B3 deficient.

It is not considered to be a common deficiency but even a mild one can have an impact on your health. People who are intolerant to gluten are at risk as are those with other intestinal problems including Crohn’s Disease and IBS.

Also when considering a vegetarian or vegan diet it is important to substitute animals products with foods that contain all the B vitamins, and may need additional supplementation too.

The elderly and those suffering from a decreased appetite also may need additional B vitamins in supplement form.

The mild symptoms of a deficiency.

General fatigue
Insomnia
Being cold all the time,
Mild depression
Muscle cramps
Tingling in the fingers
Depressed appetite
Digestive problems
Headaches

Severe deficiency of the vitamin leads to Pellagra and can be fatal

Skin disorders including dermatitis
Diarrhea
Dementia

B3 is water soluble and therefore needs to be replenished daily from your diet it is found in liver, chicken, Turkey, salmon, swordfish, tuna, venison, eggs, cheese and milk. Plant sources include green leafy vegetables such as Asparagus, broccoli, carrots, dates, mushrooms, peanuts, potatoes, tomatoes, spinach, sunflower seeds and wholegrains.

I am now going to hand over to Carol who has whipped up some delicious dishes for the whole family using some of the B3 rich foods as ingredients.

I am thoroughly enjoying this new series as it is helping me to know which of the foods I eat are the ones I need for my optimum health…I hope you are also finding this series helpful with your healthy eating plans.

Cauliflower cheese with broccoli

My go to dish when I want something that reminds me of home…Broccoli and cauliflower cheese…

I will let you determine how much you use because you know how much you eat and how many you are cooking for.

Ingredients

• Broccoli… cut into florets.
• Cauliflower cut into florets.
• Steam the vegetables lightly as they will finish cooking when the sauce is added.
• Tomatoes for decoration.
• For the Sauce:
• 2 tbsp Corn flour
• 1 0z/25gm Butter… I generally just slice it off the block so probably use a tad. more
• 3/4 pint Milk
• Salt
• Freshly ground Pepper.
• 3 oz/70gm Cheddar cheese plus extra for topping.
• 2 tsp Dijon mustard.

I have always used a flour/butter roux to make a white sauce and if that’s how you roll then that’s fine.

My son (bless him) has turned it on its head and asked me why did I make it hard for myself….mmm…teaching mum to suck eggs?

His version and now I have got used to it…it is easier. But am I going to tell him that…Nope!

Let’s Cook

  1. Mix the corn flour to a smooth paste with a little of the milk set aside.
  2. Bring your milk to a slow boil, add the butter and let it melt.
  3. Now…pour your corn flour mix into the milk in very small amounts stirring as you pour, repeating until all the corn flour is incorporated you now have a very smooth sauce.
  4. Season with Salt and pepper and add Dijon mustard again stirring the entire time cook for 1-2 minutes stirring to cook off the taste of the corn flour.
  5. Stir in your cheese I use a strong English cheddar but you can use gruyere cheese or another cheese of your choice or mix your cheeses.
  6. Put steamed vegetables into an ovenproof dish and pour over the cheese sauce. Grate some more cheese over the top you could also mix the cheese with breadcrumbs to make a crispier topping.
  7. Put halved small tomatoes or sliced larger ones around the edge of the dish.

Yes, you will notice a gap…No I didn’t run out of tomatoes….We have… he who shall remain nameless who doesn’t like tomatoes anywhere near his portion.

I am saying no more!

Enjoy!

Lemon Chicken with Asparagus

Ingredients:

• 4 chicken breasts
• 2tbsp coconut oil
• 4 cloves of garlic crushed
• 8 oz mushrooms sliced
• ¾ cup of milk/cream
• Juice of a Lemon
• Lemon slices
• Couple sprigs fresh thyme
• Salt and pepper to taste.

Let’s Cook!

  1. Heat pan and add 1 tbsp of the oil when the oil is hot add the chicken skin side down, cook for about3 mins both side and set aside.
  2. If required add the remaining oil to the pan and add the garlic, asparagus and mushrooms saute until the asp is lightly browned about 8 mins.
  3. Return the chicken to the pan, add the milk and lemon juice slowly heat, throw in thyme and arrange lemon slices on top of the chicken bring to a very slow simmer then cover the pan and put in a preheated oven until chicken is cooked or if you prefer carry on cooking on the stove top.
  4. Taste and then season.
  5. Serve with steamed rice, pasta or zucchini ribbons (zoodles)

Thai Mushroom Larb

As I have been trying to find some nice flavoursome meatless recipes I came across this one and as Larb is a favourite here I decided to give this version a go… The initial reaction from
the meat eaters in this house were not one of joy…ha-ha but on reflection they had to admit it was nice.

Made using the shiitake mushroom which is great in stir-fries, soups and with pasta, it also apparently makes tasty veggie bacon.

Ingredients

• 12 oz shiitake mushrooms cut into 1/2 in pieces…Remove stalks and reserve for stir fry etc
• 3 spring onions chopped
• 1-inch piece of ginger, grated
• 1 clove of garlic finely diced
• 1 small shallot sliced thinly
• 1 tsp dried chilli or 1 fresh chilli finely sliced
• 1 tbsp fish sauce
• A handful of mint leaves
• Lime Juice plus wedges to serve
• Few peanuts roughly chopped.
• Oil to cook mushrooms.

Let’s Cook!

  1. Add 2 tbsp oil to pan over a medium to high heat add mushrooms and cook for 3-4 mins, shake and cook for another 3-4 mins until mushrooms are crispy…Do not add salt or they won’t crisp.
  2. Add ginger and garlic and remove from the heat.
  3. Add spring onions, chilli, fish sauce and half the nuts stir to combine and add mint leaves.
  4. Taste and add a squeeze of lime juice adjust seasoning if required…
    Peanut butter

Quite by accident (we were drying) peanuts some must have escaped and took root so I can now say I grow my own peanuts.

I am not talking about the salted peanuts that you buy in packets in the shop or supermarket but peanuts grown naturally and roasted or made into healthy peanut butter.

These peanuts are high in monounsaturated fats, the type of fat that is vital in the heart healthy Mediterranean diet. There have been many studies on peanuts and they have shown that this little legume is very vital for heart health.

Peanuts are a good source of Vitamins as well as providing resveratrol, the phenolic antioxidant also found in red grapes and red wine. While it cannot compare with the fruits highest in antioxidants i.e. pomegranate, roasted peanuts do compare with the antioxidants of apples, carrots and beets.

Rather than buying store bought peanut butter which is full of nasties it is easier and it is very quick to make your own. It is the quickest easiest recipe to make ever, the kids can help blitz it and as well as being tasty it has no nasties.

Let’s Cook!

  1. Take 500 gm raw peanuts. Put in oven on tray and cook on high for 10 mins.
  2. Take out of oven and reserve a few (if you like crunchy peanut butter) like me. Put the remainder of nuts in a food processor and blitz at 1 min intervals scrapping down the sides. Do this for 4 mins or until smooth.
  3. Add 1tsp of salt, 1 tbsp oil and remainder of reserved nuts if using. If you want to add honey, Nutella or flavouring of your choice then add now.
  4. Blitz again for 1 min and put in a suitable container. Stores in fridge for 3/4 weeks…….IT’S DELISH!

Sunflower seeds…

Sunflower seeds are a little powerhouse of nutrients they can be added to a crumble topping, roasted as a snack or with scrambled eggs which is a new one on me …What do you think…?

For a crumble topping

Make the topping and then layer with the stewed fruit as pictured above.

Ingredients

• 150g/5½oz light muscovite sugar
• 150g/5½oz walnuts, roughly chopped
• 50g/1¾oz sunflower seeds
• 100g/3½oz softened butter
• 50 g/1 ¾ oz plain flour
• 50 g/1 ¾ oz porridge oats

Let’s Cook

  1. Put the dry topping ingredients in a mixing bowl and rub in the butter until it is evenly distributed and the mixture has formed small clumps.
  2. Spread the mixture evenly over a baking tray and bake for about 20 minutes or until golden-brown and crisp.
  3. Stir to break up the crumble and sprinkle over the hot fruit of your choice…

That’s all for this week I hope you enjoy the recipes please let us know in comments if you have any questions or queries we love to hear from you.

You can find out more about Carol and catch up with her Food and Cookery Column HERE

Connect to Carol via her blog: https://carolcooks2.com/

Thank you for dropping in today and if you have any questions for either of us then please do not hesitate to ask in the comments. Your feedback is always welcome.

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