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.

Advertisements

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.

As I move from Facebook to share my posts, you will find me with some other blogging friends on a relatively new, and friendlier site called MeWe….you can find me on mewe.com/i/sallycronin

Smorgasbord Health Column Rewind – Cook from Scratch with Sally Cronin and Carol Taylor – Beans – A staple food for 12,000 years


This week in the Cook from Scratch rewind I explore the health benefits of beans and Carol Taylor will then use them as ingredients in dishes to please the whole family.

Beans can be tricky so Carol has been working away in the kitchen to give you some fool proof recipes to try so that you can include this very nutrient dense food.

 

 

Mention the fact that you are an ardent bean lover and people automatically give you a wide berth. Unfortunately this very nutritious food group has developed a rather anti-social reputation over the years but prepared and cooked correctly beans can overcome their wind producing properties.

History of the Bean

There is evidence going back nearly 12,000 years that peas were part of the staple diet in certain cultures and certainly natives of Peru and Mexico were cultivating beans as a crop 9,000 years ago. It is likely that they were one of the first crops to be planted when man ceased to be nomadic and settled into communities.

There are many types of bean used as a staple food in different cultures around the world including Black beans, Chickpeas, Kidney Beans, Navy Beans and Soybeans. In Asia where consumption of soybean products is very high it is regarded as one of the best preventative medicines that you can eat.

What are the main health benefits of beans.

For anyone suffering high cholesterol levels, blood pressure, heart disease, constipation, irritable bowel syndrome, Diverticulitis, colon cancer, diabetes or iron deficiency, beans are definitely on the healing foods list. One of the main health benefits of eating beans is their high fibre content.

Although fibre is not exactly up there on everyone’s favourite foods list it is extremely important to our overall health. Fibre is carbohydrate that cannot be digested and there are two types, water-soluble and water insoluble. Primarily water-soluble fibre comes from oatmeal, oat bran, nuts and seeds, fruit and legumes that include peas, lentils and beans. The insoluble fibre is mainly found in wholegrains, wheat bran, seeds, root vegetables, cucumbers, courgettes, celery and tomatoes.

Fibre acts like a vacuum cleaner, travelling through the blood stream and intestines collecting cholesterol plaque, toxins, waste products from normal bodily functions and anything else that should not be there.

Provided you do not pile high fat sauces and butter onto this group of foods they can be a very healthy aid to weight loss as fibre has no calories and the foods containing it are generally low in fat and high in nutrients.

Other healthy elements in beans.

Beans are packed with nutrients as well as fibre including Vitamin B1 (thiamin) copper, folate, iron, magnesium, manganese, phosphorus and tryptophan. The combination of nutrients will help boost your immune system, balance blood sugar levels, lower your risk of heart disease and help protect you against cancer.

Vitamin B1 (thiamin) is essential in the metabolism of carbohydrates and for a healthy nervous system. Every cell in the body requires this vitamin to form the fuel the body runs on, ATP (Adenosine Triphosphate).

Copper is an essential trace mineral needed to absorb and utilise iron and also assist in the production of collagen.

Folate is a B Vitamin essential for cell replication and growth. It is needed for our nervous system and heart health as folate helps lower homocysteine levels in the blood, a leading contributory factor in heart disease.

Magnesium is an essential mineral needed for bone, protein and fatty acid formation, forming new cells, activating the B vitamins, relaxing muscles, clotting blood and forming ATP. The secretion and action of insulin also needs magnesium as does the correct balance of calcium in the body.

Iron is an integral part of the oxygen-carrying haemoglobin in the blood, which is why a deficiency can cause fatigue and ill health.

Manganese boosts energy and the immune system and molybdenum another trace mineral helps detox the body of sulphites a commonly used preservative in processed food and one that many people have a sensitivity to.

Tryptophan is an amino acid that is critical in the manufacture of serotonin a neurotransmitter that affects our mental wellbeing.

Preparing beans to avoid the wind factor.

If you are not used to fibre then you need to introduce it into your diet over a period of days. This guideline applies to eating beans as people who eat them regularly seem to have less of a problem. There are a number of guidelines to ensure that you receive all of the benefits and none of the more anti-social side effects.

  • 1. Soak your dried beans for at least 6 hours before cooking. Change the water several times.
  • 2. Put the beans in a large pot and cover with cold unsalted water usually 3 to 6 times the amount of beans. Bring to the boil and reduce to a simmer. Drain the beans after 30 minutes and replace the water. Bring back to the boil and then simmer.
  • 3. Skim off any foam that rises to the surface of the water.
  • 4. When the beans have softened add some salt, as this will bring out there flavour. If you add salt at the beginning of cooking it can make the beans tougher. If you are on a low sodium diet then be careful about how much salt you add or use and alternative.
  • 5. When the beans are cooked you can prepare in a number of ways. Include in brown rice dishes; stir-fry with a little olive oil, seasonings and favourite spices.
  • 6. A lovely way to eat beans is in a casserole with tomatoes, onions, garlic, olive oil, carrots, potatoes, celery and vegetable stock.
  • 7. Make your own baked beans with homemade tomato sauce and serve on jacket potatoes or on toast.
  • 8. You can blend with other ingredients and make hamburgers, meatloaves and pates.

Now it is time to hand you over to the cooking expert who has created some wonderful ways to include beans regularly in your diet.  Here’s Carol………

Full of Beans by Carol Taylor

Beans are such a versatile legume…it is the name used for the seeds of several plants that includes beans, peas and lentils and they are among the most versatile and nutritious foods available and if you have perused Sally’s writing before you got to my recipes you will know just how beneficial to our health and wellbeing they are.

Sally has even included a little tip which may make the air surrounding you be a little less sulphuric…ha ha…Methinks we have all been on the receiving end of that one!

Here in Thailand beans are included in most Thai diets and come in many guises some I had never seen or heard of before living here and have now come to love and one which is very aptly called the Stink Bean grew on me as after eating these your urine will smell very much like the smell you get after consuming asparagus.

Firstly my time in the kitchen over the last few days has been fraught to say the very least and also hilarious….My first effort at making Baked Beans ended in a culinary disaster…and I forgot to take pictures but trust me the pot was encrusted with burnt beans and the smell invaded everything…My other half who was left in charge while I went to the hairdressers…Big Mistake… went on the defensive…

When he managed to get his nose out of his book (why) after all those years of not reading anything did I encourage him to read??? He had a simple task og keeping an eye on the pot of beans… As soon as I walked in I could smell the burning. The answer to my “ Could you not smell the burning?” Was.. and I quote “I thought that was a cooking smell “

Those who know me don’t very often see me stunned into silence…..I was just speechless …If the volcano had erupted it would still be spewing forth…lol

Take 2.

As these beans have very little cooking juice they need constant stirring and watching (and folks) let me tell you I have made the mistakes so you will not…. See how good I am to you!
I set the timer on my phone to go off every 5 minutes… My office is in my bedroom and up 2 flights of a marble staircase… I forgot how quick I could get down and up to reset the timer and at my age…I was impressed and so was little Lily who turned it into a game…I got 2 hours of up and down the stairs which was good exercise …I felt invigorated..truly… I knew if I burnt these beans I would never ever live it down.

The result:

They were ok…took ages to soften and so next time I hope they will be just perfect and not take so long to cook so I have slightly rewritten the recipe…. And next time I make these baked beans I will not only pre-soak them but will be pre-cooking them in water before adding the ingredients…You live and learn don’t you???

Baked Beans:

Firstly, cover the beans with water and soak the beans overnight. Secondly cover the beans with fresh water and cook for at least 2 hours until they are nearly soft it will depend on the age of the beans as apparently the ones you buy of of the supermarket shelves can be years old so it is best to buy online or from a health food store as they have a bigger turnover and the beans are likely to be somewhat younger.

Now we can add our tomatoes and seasonings and cook for a further 2 hours or until soft.

Ingredients:

  • 250 gm Navy Beans or haricot beans
  • 200 gm passata or good chopped tomatoes
  • 20 ml Apple cider vinegar
  • 10 ml Soy sauce
  • 1 tbsp raw honey
  • 2 cloves of garlic finely chopped
  • 3-4 sprigs of fresh thyme or other herbs
  • A dash of olive oil
  • Salt to season (Don’t) add salt until near the end of the cooking time.

This was my basic bean recipe and I have also included underneath a few ideas for variations.

Let’s Cook!

In an oven proof dish mix all the ingredients except for the salt together and pour over your pre soaked and pre- cooked beans. Cover with the lid and cook at 175C for about 2 hours or until soft. Don’t forget to stir occasionally and add water if required.

Enjoy!

Oh! And a little cooking tip…
Never throw away the liquid you pre- cook your beans in it makes an idea base for soups.

Now for a few ideas for some additions to your basic bean mix…

Apple-Cheddar Baked Beans: Core and cut up 1 tart apple (such as Granny Smith) and stir it into the bean mixture before baking. Sprinkle the beans with 1/2 cup (2 ounces) shredded smoked cheddar cheese after baking.

Hawaiian Baked Beans: Stir one 8-ounce can pineapple titbits, undrained, into the bean mixture before baking. Bake the beans uncovered for the last 10 minutes.

Apricot Baked Beans: Substitute apricot preserves for the honey, and stir 1/2 cup coarsely chopped dried apricots into the bean mixture before baking.

Maple-Pecan Baked Beans: Substitute maple syrup for the honey. Sprinkle 1/2 cup chopped toasted pecans over the bean mixture before serving.

Another great idea for beans is a lovely mixed bean salad with my favourite feta cheese.

Mix black beans, kidney beans and great northern beans, dice some fresh tomatoes with green chilli peppers, feta cheese, red onion, Greek seasoning, and 2 cloves of garlic finely diced in a bowl. Whisk olive oil, balsamic vinegar, honey mustard, and Worcestershire sauce in a separate bowl; pour over the bean mixture. Toss to coat.

This is lovely served with some grilled fish, a nice chicken breast cooked in garlic butter or a piece of medium rare steak.

This can be whipped up in minutes with ingredients you probably have in your fridge or store cupboard.

Ideal when you really don’t want to cook.

Hummus:

My home-made Tahini is now made and in the fridge. Click the link below for the recipe.
https://blondieaka.wordpress.com/2015/06/16/happiness-often-sneaks-in-through-a-door-you-didnt-know-you-left-open/

Ingredients:

  • 3tbsp Tahini Paste
  • I can of chick peas or you can use soaked dried, cooked chickpeas.
  • 2tbsp fresh Lemon Juice
  • 2tbsp Olive Oil,
  • 1 clove Garlic,
  • 1/2 tsp ground Cumin
  • ½ -1 tsp salt

Let’s Cook!

  1. Combine your tahini paste with the lemon juice and blitz. Add olive oil, cumin, salt and garlic and blitz. Add half the drained can of chick peas and blitz 1-2 minutes.
  2. Add other half of Chick peas and blitz again for 1-2 minutes.
  3. Put in suitable container or serving bowl drizzle with 1 tbsp Olive Oil and sprinkle with Paprika.
  4. Voila it’s now ready to eat with Sliced pitta bread or cut up vegetables of your choice.
  5. This will keep up to 1 week in the fridge.

Wing Beans:

This lovely fluted edged little bean (Psophocarpus tetragonolobus), Is also known as the Goa bean, asparagus pea, four-angled bean, four-cornered bean, Manila bean, Mauritius bean, and winged pea.

Winged bean is nutrient rich, and all parts of the plant are edible. Leaves can be eaten like spinach, flowers can be used in salads, tubers can be eaten raw or cooked, and seeds can be used in similar ways as the soybean.

All you need is Wing beans, garlic, a small chilli chopped( optional) and some seasoning sauce I use Oyster sauce….Which I believe is available worldwide now in Asian stores.

Chop your wing beans in ½ inch pieces on the diagonal; chop your garlic and chilli if used.

Add a little coconut oil to a pan quickly stir fry the garlic and chilli add the beans and stir fry 1-2 minutes add 1-2 tbsp oyster sauce and stir fry for another minute and viola a lovely little dish which I eat for a quick lunch with some steamed rice or it can be served as an accompaniment to a main meal.

Enjoy!

Stink Beans:

This recipe is for one of the most popular beans in Thailand called the Stink Bean it is often eaten raw with a spicy dip and also stir fried with prawns , chicken or Pork.

Ingredients

  • 400 grams shrimp (you can also make this recipe with chicken or pork)
  • 2 – 3 heaping tbsp Thai red curry paste
  • 1 cup of shelled stink beans (I used 6 pods, and you can use more or less)
  • ½ tsp shrimp paste
  • ½ tbsp oyster sauce
  • ½ tbsp sugar (This is the Thai way, but I use less or none)
  • 6 – 8 kaffir lime leaves
  • 2 tbsp oil for frying

Let’s Cook!

  1. Prepare the shrimp by taking off the head and peeling the shell, and then devein them. If you want to prepare your shrimp Thai style, peel the body, but leave the tail on.
  2. Stink beans grow in a long twisted hard pods, so the first thing to do is peel the stink beans out of the outer shell. The skin is quite tough so it’s easiest to take a sharp knife and slice the bean, almost in half first. Then peel back the skin and remove the stink bean inside. You’ll also see an inner, beige colored skin that coats the stink beans, and you want to remove that too.
  3. Go through all the pods and remove all the stink beans – this will probably take a few minutes.
  4. Put your wok or frying pan on a medium heat and add about 2 tbsp of oil. I normally like to use less oil when I stir fry Thai food, but with this stink bean curry recipe, you really need to add some oil so the curry paste gets nice and fragrant when frying and doesn’t stick to the bottom of the pan.
  5. When your oil is sizzling hot, add in the curry paste, first start with 2 tbsp. – you can always come back and add more later if it’s not flavourful enough. Then add about ½ tsp of shrimp paste.
  6. Stir fry the curry paste, working it into the oil, and scraping it off the bottom of the pan. Immediately you should start to smell those beautiful chillies, the lemongrass and the turmeric. Keep stir frying for about 30 seconds to 1 minute, making sure the paste doesn’t burn, but is nice and fragrant.
  7. Add the shrimp, and stir fry continuously for about 30 seconds. The shrimp should pretty quickly start to turn from transparent to pink orange in colour. If the curry paste starts to get dry, you can toss in a splash of water, and that should give you some liquid to work with as well as a little extra sauce.
  8. Then toss in the stink beans, and stir fry for about another 30 seconds or so. You want to keep stirring hard so the curry paste doesn’t stick to the pan.
  9. Season with ½ tbsp of oyster sauce and ½ tbsp of sugar (the normal Thai way is to use sugar, so I showed it this way in the recipe, BUT, when I cook it myself I normally omit the sugar or use just a tiny bit – so up to you how much sugar you want to add).
  10. Again, if your stink beans ( goong pad sataw) get dry, add another splash of water, and then stir fry for just another minute.
  11. The final step is to take 6 – 8 kaffir lime leaves, and tear them off the stems directly into the curry. When you tear the kaffir lime leaves, it will release their flavour. Stir fry for just 10 seconds, and then turn off the heat.
  12.  Immediately put it onto a serving plate, and you’re ready to start eating.

Serve with some steamed rice…

Enjoy!

Lastly we have a ..Chilli Con Carne of which there are many variations. Most of which I think are a generic chilli as a proper Mexican chilli is normally chunks of beef and no tomatoes and actually bears little resemblance to the Chilli Con Carne we know and love…

Ingredients

  • 500 gm lean minced Beef ( I use pork) as I can’t get minced beef here.
  • 1 tbsp Olive oil
  • 1 large onion chopped
  • 1 red or yellow pepper chopped
  • 3 garlic cloves, peeled and chopped2 inch piece of fresh ginger finely chopped
  • 1-3 heaped tsp hot chilli powder (or 1 level tbsp if you only have mild)
  • 1 tsp paprika
  • 2 tsp cumin seeds
  • 1-2 bay leaves
  • 1 beef stock cube or 1 pt of fresh made beef or vegetable stock
  • 400g can chopped tomatoes
  • ½ tsp dried marjoram
  • 1 tsp sugar
  • 2 tbsp tomato purée
  • 410g can red kidney beans, drained

Let’s Cook!

  1. Put the olive oil in a large pan and heat add the chopped onions, garlic, ginger, bay leaves and cook for 5 minutes until the onions are translucent.I like to add my cumin seeds with the onions as it brings out their full flavour and we love cumin.
  2. Add the minced meat and cook , stirring until nicely browned.Add the tomatoes, stock, peppers and tomato puree stirring in well and bring to a soft simmer.
  3. Add the paprika, marjoram and sugar. Cook for 20 minutes now this is where I taste and add more chilli and usually more cumin seeds and then add the drained kidney beans and cook for a further 30 minutes.
  4. Serve with steamed rice and sour cream dusted with a little smoked paprika.

Enjoy!

I hope you enjoyed these bean recipes and I would like to thank Sally once again for allowing me to add my recipes to her wonderful posts on the health benefits of the food we eat.

As always I am so grateful to Carol for the time and effort that she puts into preparing these recipes, including misunderstandings with her assistant!  She is a treasure.

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.

Please feel free to share thanks Sally

Smorgasbord Health Column – Cook from Scratch with Sally Cronin and Carol Taylor to prevent nutrient deficiency – Vitamin B2 -Riboflavin


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 B2 – Riboflavin

Like the other B vitamins, B2 plays an important role in energy production by ensuring the efficient metabolism of the food that we eat in the form of carbohydrates, fats and proteins. It plays a key role in our nutritional processes such as its help in processing amino acids. Amino acids are the building blocks of protein, which is the substance that we are made of. Twenty amino acids are needed to build the various different proteins used in the growth, repair and maintenance of our body tissues and whilst eleven of these are made by the body itself, the others must be obtained from our diet and processed by other agents including B2.

Surprisingly, despite there being plenty of sources for B vitamins in the Western world, a deficiency is not uncommon. There are a number of causes for this, lack of variety in the diet, restricted diets for weight loss, a change of diet to vegetarianism or veganism without careful consideration and inclusion of alternatives to meat to provide B vitamins. It is also common in those who drink heavily. It is also found to be deficient in those suffering from chronic fatigue syndrome and cataracts.

Here is a quick look at why Vitamin B2 is essential in the diet.

The role in the uptake of iron

Research into anaemia has highlighted the role of B2 in the body’s inability to manufacture red blood cells. There are two areas that would appear to be particularly critical. One is the vitamin’s role in mobilising iron from storage to the cells and secondly that a deficiency prevents the efficient absorption of iron.
Energy

Vitamin B2 is a vitamin that is essential for metabolising carbohydrates to produce ATP (adenosine triphosphate) without which we would be totally lacking in energy. It also works with enzymes in the liver to eliminate toxins, which helps keep us clear of infection.

Pre-Natal health

B2 is needed to change B6 and Folic Acid into an active and usable form so that our nervous system is protected. Folic acid is essential for healthy cell division and is needed before and during the first twelve weeks of pregnancy to help prevent birth defects. B2 is also part of the process that changes tryptophan, so important to our mental wellbeing, into niacin.

Antioxidant efficiency

Our bodies have an extremely complex chemical operating system and it is synergistic. It is rare for one of the chemical components to work in isolation and it usually requires a reaction to occur to achieve a function. For example B2 is needed to recycle the vital antioxidant Glutathione in its oxidised state (after it has done its job to detoxify the unstable free radicals) into reduced Glutathione so it can go back and do the job again.
Other areas where B2 is essential.

Without sufficient B2 we would not have healthy skin, nails and hair and our thyroid function can be compromised, B vitamins are also essential for brain health.

Some of the symptoms of Vitamin B2 deficiency.

1. Weakness or fatigue
2. Frequent bouts of depression
3. Frequent throat infections
4. Dry Skin, in particular persistent skin cracking
5. Dermatitis and other skin conditions such as acne
6. Anaemia (poor uptake of iron)
7. Migraines and headaches,
8. Rheumatoid arthritis

Dairy products are one of the main sources of Vitamin B2.

If I was to use an alternative it would not be soy-milk but rice milk. The only proviso with rice milk is if you are diabetic or at risk of diabetes.

Other foods that provide you with Vitamin B2

1. Offal meats
2. lamb
3. Beef,
4. oily fish such as mackerel.
5. eggs
6. wholegrain Rice.
7. dark Green vegetables (Spinach and Broccoli)
8. asparagus,
9. mushrooms
10. almonds.

I am now going to hand you over to Carol Taylor who has been creating dishes that include some of the high source foods needed to provide you and your family sufficient Vitamin B2

Carol Cooks 2 with Vitamin B2.

I am already loving this new series that Sally and myself are bringing to you…It was the brainchild of Sally and I think it is a great idea…Although I know a fair bit about cooking and food I am the first to admit that although I know what is good for me I don’t always know why…If a doctor or health practitioner informed me I was short on a certain Vitamin and needed to include more of it in my diet I wouldn’t always know where to start…

The recipes I will be providing for each vitamin will help with this and will include everyday foods which will help boost any given deficiency …Some of the ingredients will be duplicated but we are hoping that it will make it easier for you to remember which ingredients contain which Vitamins it has certainly helped me while I have been looking at recipes and ingredients.

Today I am looking at ingredients which contain or convert to vitamin B2 … All these recipes are made in my own kitchen and tested by me and my family…

Offal contains B1 and B2 and I know many people do not like offal…I was bought up eating offal and offal is eaten and cooked a lot by Thais… Thais tend to use chicken livers whereas my mum used lambs or pigs liver she also used to stuff pigs hearts with sage and onion stuffing which cooked slowly with onions and served with mash, broccoli and carrots with thick gravy it was a lovely hearty meal…

Liver and Bacon was my mum’s preferred way of serving liver and mine until I moved here I now use chicken livers and add some chilli paste…Although it is quite a fiery little dish even hubby eats it as I think his love of liver overrides the fact he is sweating buckets because of the heat of the chilli…haha

This lovely spicy chicken liver dish is very easy and quick to make…..In Thai it translates to Pad Ped Kuang Nai Gai Tua Fuk Yaao try pronouncing that after a few sundowners…

Spicy Chicken Livers.

Ingredients:

  • 350 gm Chicken Livers
  • 4 or 5 long green beans.
  • 2 tsp Red curry paste… depending on your red curry paste you use you may need to add more…I use a locally made one which blows your head off …so only use 2 tsp and it is still hot!
  • 1-2 tbsp Fish Sauce.
  • 6/8 Lime leaves very finely sliced.
  • 4 tbsp Coconut Milk or more if you like a bit more sauce.
  • Small amount of coconut oil.

N.B You can use oil of your choice I just always cook with Coconut oil.
Serve with brown/wild steamed rice.

Let’s Cook!

  1. Clean and cut up chicken livers..I do bite size pieces.
  2. Cut up long beans into half-inch long pieces.
  3. Finely shred lime leaves…..I roll them and shred.
  4. Heat Pan over fairly high heat, add a small amount of oil, add chilli paste and 1 tbsp Fish sauce stir until paste is liquid, add finely sliced lime leaves and chicken livers , stir until just cooked.
  5. Add green beans and coconut milk and cook gently for 2/3 mins.
  6. Taste and add more fish sauce if required…I generally add about another half tbsp.

It is now ready to serve…this is quite a dry dish so can be served with a small bowl of miso soup with chopped spring onions if liked.

N.B. If you can’t get snake beans then substitute green beans.

Spinach and Brocolli are a great source of Vitamin B2…

Now I know many people don’t eat vegetables and that really surprises me as we love our vegetables we were always given them as children and I did the same to mine I never forced a vegetable as long as they ate at least one vegetable with their meal. But I also found that as they grew older they liked that veg which they hadn’t when younger a good example is Brussel sprouts.

Vegetables can be disguised if you really don’t eat them with a cheese sauce or popped between the layers of a lasagne…

How lovely does that look..A simple white sauce with added grated cheeses poured over the top of any vegetable you like I use cauliflower and broccoli mixed sometimes have added it to cabbage and it makes a lovely dish on its own with some grilled tomatoes or as a side vegetable with fish.

My salad this week again using Mackerel which we love is :- Mackerel and green mango salad.

Ingredients:

  • 2 small mackerel or mackerel fillets
  • 1 green mango, julienned
  • 3 shallots finely sliced
  • 1 tbsp Fish Sauce
  • 2 tbsp Lime Juice
  • 2 -4 fresh red chillies sliced
  • 1 tsp red chilli flakes ( optional)
  • 1 handful of fresh mint picked and chopped
  • 1 handful coriander chopped
  • 2 tbsp unsalted roasted nuts.

To prepare

  1. Grill the mackerel unless you buy ready smoked mackerel and in that case break it into flakes.
  2. Julienne your mango, slice your shallots and chop your herbs.
  3. Put all your chopped ingredients and the fish into a serving bowl and add your chillies, fish sauce and Lime Juice..
  4. Taste and if you wish to add a little sugar to balance the flavour or suit your palate then add it now.

Serve with noodles or some steamed plain potatoes.

I personally preferred this mackerel dish to the one last week not by much but I like fruity flavours…If you can’t get green mango then I think( and) am going to try it next it would be lovely with mango which is just ripe but still firm which I think you could get almost anywhere in the world now…Or try a green apple which I think would be equally as good.

Mushrooms also contain B2 and I love mushrooms in any way shape or form and there are so many different mushrooms…

Mushroom Pate…

Ingredients

  • A cup of shelled walnuts
  • Half a cup of minced shallots
  • ¼ lb shitake mushrooms, chopped
  • ¼ lb Crimini mushrooms, chopped
  • ¼ lb Portobello mushrooms chopped
  • 1 tbsp of roasted garlic puree
  • ¼ cup Italian parsley
  • 1 tbsp fresh thyme
  • ½ tsp salt
  • Black pepper to season
  • 2 tbsp extra virgin olive oil

Lets Cook!

  1. Pre-heat your oven to 350F, 175C
  2. Spread the walnuts on a baking tray and toast in the oven until lightly brown. Take out and set to one side.
  3. In a large pan melt the butter and add the shallots, cook until translucent then add the mushrooms, garlic, parsley, thyme , salt and pepper, cook, stirring until most of the liquid has evaporated.
  4. Next blend the walnuts and oil together until they form a thick paste, add the mushroom mix and blend until it reaches your desired consistency…some like a coarser pate than others.
  5. Taste and adjust seasoning if desired.
  6. Put in small ramekins or one large dish. Cover with cling film and chill for a few hours or overnight before serving.

A simple dish is mushrooms on toast.

Ingredients to serve 2 people.

  • 2 slices of sour dough bread or bread of your choice. Toasted.
  • 170 gm of mixed mushrooms
  • 1-2 cloves of garlic
  • 2 tbsp crème fraiche
  • 2 slices of bacon or prosciutto
  • Few sprigs of Parsley, chopped for dish and to garnish
  • Knob of butter

Let’s Cook!

  1. Fry your bacon or prosciutto and set to one side. Cut into pieces.
  2. Add the butter to a pan then add mushrooms cook for 2 minutes, add crushed garlic and crème fraiche cook for 3-5 mins and stir in some chopped parsley.
  3. Pile mushrooms on top of toast and garnish with bacon and some parsley.
  4. If you are feeling really peckish then top the mushrooms with a poached egg.

Enjoy!

Mushrooms also go well in a cream or tomato sauce over pasta or in a lovely mushroom risotto. They lend themselves to so many savoury dishes and cream of mushroom soup is very nice…One of my grandsons favourites.

What is your favourite mushroom dish?

My thanks to Carol for creating and adapting recipes to include Vitamin B2 rich foods and I am sure the whole family will love them.

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.

As I move from Facebook to share my posts, you will find me with some other blogging friends on a relatively new, and friendlier site called MeWe….you can find me on mewe.com/i/sallycronin

 

Smorgasbord Blog Magazine – The Weekly Round Up – Social Media Shenanigans, Spring Flowers, Mexican Getaways, Italian Food, music, humour and Fabulous Guests


Welcome to the weekly round up of posts that you might have missed.

Firstly, an update on the Facebook debacle which only gets worse I am afraid. I know that several of you have been hit by blocked posts that contain links and are still having issues. I can comment, and share posts internally on Facebook but post links are still being blocked.

Disturbingly today that included the link to Debby Gies Sunday Interview which I sent to her in a Direct Message… supposedly private! It was blocked and in bold red told me that it did not meet community standards. I have appealed of course but it does have a warning for us all. Do not disclose private information in a direct message. For example if as they say Facebook is selling our data to health insurance companies, and we mention in a private message about a health issue we have to a friend, and then apply for insurance! Does that sound paranoid? Probably. What about your email address that you send in a message, or your postal address and the dates you will be away on vacation.

I had no illusions about Facebook but they have now embarked on a wholesale censorship programme that is unacceptable. They want you to have a page where they can bombard you with messages to boost your post to thousands of others at a cost. And they want to encourage you to buy from one of their advertisers and when you do, by all accounts you never hear the last of them.

I have friends and family on Facebook and I can at least for the time being share your posts from there. But over the next few weeks as MeWe grows and develops mewe.com/i/sallycronin and the author’s group which now has nearly 50 members https://mewe.com/join/theliterarydivashangout – I will be only using Facebook sparingly to stay in touch and to share others work internally. Eventually, I will be closing my account as I won’t be blackmailed or have any more of my private messages intercepted.

On a brighter note.. I have done the sums and the statistics show that the referrals to the blog is approximately 10%…thankfully most of those who share from Facebook are also contacts on Twitter, LinkedIn, Pinterest or other sites that I am a member of such as MeWe. My main concern was for the book promotions that I post for other authors but after two weeks there has been no change to the response which is a relief.

Thank you for all your support and I appreciate all the shares to FB from here in the past, but I have now permanently removed the share button, as I don’t want you to be faced with messages from FB telling you that it is not allowed. They are intimidating and offer not recourse so I am done.

And as an aside.. new users are asked for a photograph before they are allowed to sign up for an account. It can take several days to get back to you. But in the meantime with facial recognition they can have mined a great deal of information about who you are and your history online. Whilst this does mean that the fake generals and other trolls will not be accepted, it also means that they can pick and choose who they admit to the site and if you do not fit their profile as a potential buyer of the advertising that they send your way… who knows where it will lead!

It is now affecting millions of users and you might find this post interesting sourced by Carol Taylor: https://wordpress.com/read/blogs/135476927/posts/1232

On with the posts from the week, and as always I am very grateful to the contributors who spend time and a great deal of effort to write columns and guest articles.

Welcome to Debby Gies March edition of her Travel Column where she shares the first part of her trip and two month vacation in Puerto Vallarta in Mexico.. and the flight did not go as planned!

 

https://smorgasbordinvitation.wordpress.com/2019/03/11/smorgasbord-blog-magazine-the-travel-column-with-d-g-kaye-puerto-vallarta-mexico-part-one/

This week Paul Andruss shares the bulbs that will make your late spring garden abundant with colour.

https://smorgasbordinvitation.wordpress.com/2019/03/16/smorgasbord-blog-magazine-the-gardening-column-with-paul-andruss-light-up-your-life-with-brilliant-late-spring-bulbs-3/

This week my guest is regular contributor non-fiction author D.G. Kaye, Debby Gies who reveals her contents of her purse, fashion sense, strangest dream and her love (hate) of the vacuum!

https://smorgasbordinvitation.wordpress.com/2019/03/17/smorgasbord-blog-magazine-the-sunday-interview-getting-to-know-author-d-g-kaye

This week Silvia Todesco shares a fabulous recipe for oven baked, bacon wrapped cod which has to be a family favourite..

https://smorgasbordinvitation.wordpress.com/2019/03/17/smorgasbord-blog-magazine-guest-writer-silvia-todesco-italian-cookery-oven-baked-bacon-wrapped-cod-fish-light-crunchy-and-so-good/

This week we look at the health benefits of honey… and Carol Taylor uses this as an ingredient in some stunning dishes.

https://smorgasbordinvitation.wordpress.com/2019/03/13/smorgasbord-health-rewind-cook-from-scratch-with-sally-cronin-and-carol-taylor-honey-nectar-of-the-gods/

A new series looking at ‘One Hit Wonders‘ from the 1950s onwards….this week ‘Lollipop’ by Ronald and Ruby…who were they, were are they now?

https://smorgasbordinvitation.wordpress.com/2019/03/12/smorgasbord-music-column-new-series-one-hit-wonders-lollipop-ronald-ruby-1958/

My response to Colleen’s Tuesday Poetry Challenge 127 and this week the prompt words are ‘Follow and Lead’…. I have chosen ‘Succeed and Hint’ as my synonyms.

https://smorgasbordinvitation.wordpress.com/2019/03/13/smorgasbord-poetry-colleen-chesebros-weekly-poetry-challenge-etheree-how-to-succeed-in-life-by-sally-cronin/

A further look at the rights as laid down by the United Nation that we should all be entitled to, but have an obligation to protect.

https://smorgasbordinvitation.wordpress.com/2019/03/13/something-to-think-about-the-rs-of-life-survival-in-a-modern-world-our-rights-to-personal-freedom/

It is March 1986 and we drive back from Atlanta in one day.. and attend a BBQ cookout in Conroe Texas, this is my letter home to my parents in the UK.

https://smorgasbordinvitation.wordpress.com/2019/03/14/smorgasbord-letters-from-america-1985-1987-road-trip-atlanta-houston-and-bbq-cookout-1986/

This week’s Carrot Ranch Flash Fiction Challenge by Charli Mills involves a chisel…as a noun or a verb… you will also enjoy Charli’s description of the thaw that is occurring on her finger (or thumb) that reaches out in to Lake Superior- here is my response – The Dancer.

https://smorgasbordinvitation.wordpress.com/2019/03/16/smorgasbord-short-stories-carrot-ranch-flash-fiction-the-dancer-by-sally-cronin/

Before you Get Started on your weight loss programme– Managing People, Environment and your expectations

https://smorgasbordinvitation.wordpress.com/2019/03/16/smorgasbord-health-column-size-matters-the-sequel-before-you-get-started-managing-people-environment/

This week Balroop Singh shares her experience of arranged marriages and her own happy relationship.

https://smorgasbordinvitation.wordpress.com/2019/03/11/smorgasbord-posts-from-your-archives-family-why-i-married-at-23sometimes-we-do-make-wrong-decisions-by-balroop-singh/

This week Darlene Foster finds and visits the grave of her great-great-grandmother.

DSCN0188

https://smorgasbordinvitation.wordpress.com/2019/03/12/smorgasbord-posts-from-your-archives-family-a-special-resting-place-by-darlene-foster/

In this post Jennie Fitzkee shares the connections that she was able to make between reading Little House on the Prairie and her own grandfather from a similar era and his experiences of mining.

image

https://smorgasbordinvitation.wordpress.com/2019/03/13/smorgasbord-posts-from-your-archives-family-one-picture-for-a-thousand-words-by-jennie-fitzkee/

This week Robbie Cheadle shares a wonderful poem that she wrote on 9th of February 2017 which was her sixteenth Wedding Anniversary…

wedding-photo-1

https://smorgasbordinvitation.wordpress.com/2019/03/14/smorgasbord-posts-from-your-archives-family-contrasting-colours-a-poem-for-my-wedding-anniversary-by-robbie-cheadle/

Sharon Marchisello shares the strategies that her mother employed to make the most of every penny.

https://smorgasbordinvitation.wordpress.com/2019/03/15/smorgasbord-posts-from-your-archives-family-remembering-my-frugal-mother-by-sharon-marchisello/

Bette Stevens shares a moving poem in tribute to her mother.

https://smorgasbordinvitation.wordpress.com/2019/03/16/smorgasbord-posts-from-your-archives-family-poetry-thank-you-mama-by-bette-a-stevens/

New book on the shelves

https://smorgasbordinvitation.wordpress.com/2019/03/12/sallys-cafe-and-bookstore-new-book-on-the-shelves-how-dare-the-birds-sing-book-one-in-the-love-and-fate-series-1-by-marina-osipova/

https://smorgasbordinvitation.wordpress.com/2019/03/14/sallys-cafe-and-bookstore-new-book-on-the-shelves-a-very-special-house-by-thea-ramsay/

https://smorgasbordinvitation.wordpress.com/2019/03/15/sallys-cafe-and-bookstore-new-book-on-the-shelves-pre-order-special-price-the-princes-protege-the-five-kingdoms-book-three-by-deborah-jay/

Author Updates – Reviews

https://smorgasbordinvitation.wordpress.com/2019/03/11/sallys-cafe-and-bookstore-author-updates-reviews-john-w-howell-jane-risdon-and-christina-jones-and-sue-coletta/

https://smorgasbordinvitation.wordpress.com/2019/03/15/sallys-cafe-and-bookstore-author-update-reviews-offers-joy-lennick-olga-nunez-miret-diana-j-febry-and-richard-dee/

https://smorgasbordinvitation.wordpress.com/2019/03/12/smorgasbord-laughter-lines-guest-comedian-d-g-kaye-and-a-joke-from-my-archives-6/

https://smorgasbordinvitation.wordpress.com/2019/03/14/smorgasbord-laughter-lines-guest-comedian-d-g-kaye-and-a-joke-from-my-archives-7/

Thank you very much for all your support and I would love to hear from you about any of the posts or if you would like some book promotion. .Have a great week.. thanks Sally.