Smorgasbord Health Column – Our Heart is only as good as the food we eat.


I appreciate that many of you who have been kindly following the blog for a long time will have seen this post before. However, if you are new to Smorgasbord, I hope you will find interesting.

In the last couple of weeks I have looked at the heart and its structure, function and some of the more common heart conditions.

You can find those posts in the Health Column Directory: https://smorgasbordinvitation.wordpress.com/smorgasbord-health-column-news-nutrients-health-conditions-anti-aging/

Healthy Eating for the Heart.

The aim of this eating plan is to help maintain a healthy weight, reduce the risk of diabetes, atherosclerosis and high blood pressure all of which are contributory factors to heart disease. Ideally you will combine this plan with an exercise programme to maximise the benefits, and you will find ideas on exercise in the Turning Back the Clock programme in the Health Column Directory: https://smorgasbordinvitation.wordpress.com/smorgasbord-health-column-news-nutrients-health-conditions-anti-aging/

Firstly, it is more than likely that you already know that certain lifestyle choices you have made may be contributing to heart disease.

  • If you are a smoker you are at a higher risk of developing arterial disease and a heart attack.
  • If you eat too many junk foods, high in saturated fats and sugars, you are risking high cholesterol and probably diabetes.
  • If you drink excessive amounts of alcohol then you are again taking chances with your heart health.

The good news is that eating a healthy heart programme need not be boring. In fact it will mean that you get to spend more time in the kitchen experimenting with all the wonderful alternatives to fats and sugars that are available everywhere. You need not compromise on taste and after a few weeks you will wonder how you managed to eat food that was so fatty, salty and sweet.

The aim is to eat all natural, unprocessed foods that have been touched by no other human hands than the one who picked it, packed it and yours.

I am going to give you a list of foods that have a specific role in preventing artery damage and heart disease. In that list are some foods that are high in potassium, along with the minerals Calcium and Magnesium. Potassium is a mineral that is essential for heart health and calcium and magnesium are essential to balance the potassium in the body.

You should be careful of supplementing with potassium if you are on heart or blood pressure medications but eating fruits and vegetables that contain this mineral in moderation once or twice a week should not be a problem. It is also important to balance their intake with calcium and magnesium rich foods and I note those in the list.

It depends on the medication so always check with your doctor or a qualified nutritionist.

The foods to EXCLUDE in your healthy heart diet

It is easier to detail the foods that you should not include in your healthy heart eating plan as you can eat everything that is natural and unprocessed limiting any other foods to a maximum of 20% of your daily diet.

Notice that I say avoid – this does not mean cut out all together as that is impractical – but there is a huge difference between having two biscuits each time you have a cup of tea and having two once or twice a week. Ice cream is delicious and having once a week is not going to be the cause of a heart attack – but it will be if you have every day in combination with bacon, ready meals, cakes, sausages, processed sauces, biscuits etc.

These contain extremely high levels of salt and phosphorus, as well as harmful additives and colorants.

White packaged breads tend to have a great many additives, cheap brown bread that comes wrapped in plastic has probably been treated to a caramel colour rinse as well as having a white flour base.

In house bakery whole grain bread is about the best option if you do not want to spend the time making yourself.

Although some margarine may be low fat they contain hydrogenated fats and additives and it is better for your health to have a little butter on your bread and potatoes.

Do not drink fizzy or condensed fruit drinks as they have extremely high levels of sugar and colorants. Also Aspartame is still raising its ugly head despite manufacturers wishing it into the healthy column. There have been some comments from people that they have it on good authority that it is harmless and that it is just hype. My philosophy is to follow the money. There is no financial gain to be made with the argument that artificial sweeteners including Aspartame are harmful to our health. But there is a great deal of money at stake for those who use it across the board in their products.

You can find out more about industrially processed foods: Industrially Processed Foods

Moderate your intake of alcohol to no more than two average size glasses of wine per night or one spirit. Better to restrict to a couple of glasses when you are out for a meal at the weekend.

Take a close look at the labels on any mineral water that you drink and ensure that the sodium levels are below 1.0.

Foods that help your heart stay healthy

I am a firm believer in eating foods that are packed with nutrients. If you need to lose weight you need to eat less calories, but that should not be at the expense of nutrition. I have already introduced you to several of these foods in previous blogs. The following ones in particular contribute to a healthy heart and help prevent high blood pressure and elevated and oxidised LDL cholesterol levels. Combined with lean proteins such as eggs, fish including some oily fish and poultry, these foods will help maintain your healthy heart.

dsc_1207awBrown Rice Pilaf packed with heart healthy ingredients.

https://smorgasbordinvitation.wordpress.com/2017/05/31/smorgasbord-health-multivitamin-supplement-or-brown-rice-pilaf/

  • All vegetables and fruits are rich in antioxidants, which remove free radicals from the system and also promote the growth of healthy cells and tissue. They can all be eaten freely on your healthy heart diet, but here are some in particular that are very beneficial.
  • Avocados with their healthy fat that actively helps to reduce cholesterol. They also contain potassium.
  • Dried apricots are high in potassium and fibre.
  • Banana has fibre too, which helps clear the system of debris and keeps the arteries clean. Also it contains potassium so important for a healthy heart provided you are not on a potassium restricted diet. Don’t forget to include calcium and magnesium rich foods that help balance the potassium.
  • Beans for fibre to keep arteries clear, potassium, low fat protein and magnesium.
  • Broccoli contains calcium and magnesium to help balance the potassium in your blood stream
  • Brown rice helps keep your cholesterol down and your arteries healthy with its fibre.
  • Brussel sprouts for their antioxidants and potassium
  • Figs for their alkaline effect on the body and potassium levels.
  • Green tea with its antioxidants, which inhibit the enzymes that produce free radicals in the lining of the arteries. This not only prevents plaque from forming but also improves the ratio of LDL (lousy cholesterol) to HDL (healthy cholesterol)
  • Kiwi fruit for Vitamin C and potassium
  • Oranges with their fibre to help keep arteries clear and their Vitamin C which prevents the oxidation of LDL cholesterol. Oranges are also high in potassium.
  • Oats with their fibre called beta-glucan which helps lower cholesterol and prevents plaque from forming in your arteries.
  • Olive oil for essential fatty acids.
  • Onions in particular which contain sulphur compounds that along with B6 and chromium help lower homocysteine levels in the blood- homocysteine causes platelets to clump so that they can attach themselves to the walls of the arteries and block them. One of the major causes of high blood pressure.
  • Pears for fibre and potassium
  • Potatoes for kukoamines to reduce blood pressure and fibre.
  • Prunes and prune juice for antioxidants, potassium and fibre.
  • Raisins for potassium.
  • Salmon, halibut, sardines and scallops high in Omega 3 and B6 – has the same effect as walnuts. Also contain calcium and magnesium.
  • Skimmed (semi) milk and low fat yoghurt for calcium, potassium, low fat protein and its possible ability to reduce blood pressure.
  • Spinach for many nutrients but also potassium and calcium.
  • Shitake mushrooms that have so many therapeutic benefits apart from their definite effect on heart health
  • Tomatoes for antioxidants and potassium
  • Tofu as a vegetarian option for low fat protein, calcium and magnesium.
  • Walnuts, most unsalted nuts and seeds with their monounsaturated fat which lowers lipoprotein in the blood. Remember, Lipoprotein causes platelets to clot which in turn can lead to strokes or a cerebral aneurysm. Walnuts also contain B6, which is very important for a healthy cardiovascular system in general.
  • Wholegrains in the form of unprocessed, fresh baked bread and natural cereals, without additives, to provide B vitamins, fibre and magnesium.

As always if you are on prescribed medication check the fine print but it is also important to do your research. Sodium and potassium are very important for the body and you should not or must exclude completely.

Our bodies are designed to extract the nutrients that they need from natural food we consume. It is the additional and hidden levels in industrial foods that are the problem.

Eating a ‘cook from scratch’ diet which is richly varied is the best approach to a healthy heart.

©Sally Cronin Just Food For Health 1999 – 2018

As always delighted to get your feedback and questions. This is not intended to take the place of your doctor’s presence in your life. But, certainly in the UK, where you are allocated ten minutes for a consultation and time is of the essence; going in with some understanding of how your body works and is currently functioning can assist in making a correct diagnosis. Some doctors believe that a little knowledge is a dangerous thing. I believe that understanding our bodies, how it works, how we can help prevent health problems and knowing the language that doctors speak, makes a difference.  Taking responsibility for our bodies health is the first step to staying well.

A little bit about me nutritionally.

A little about me from a nutritional perspective. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago. I qualified as a nutritional therapist and practiced in Ireland and the UK as well as being a consultant for radio. My first centre was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Here are my health books including a men’s health manual and my anti-aging book.

All available in Ebook fromhttp://www.amazon.com/Sally-Cronin/e/B0096REZM2

And Amazon UK: http://www.amazon.co.uk/Sally-Georgina-Cronin/e/B003B7O0T6

Comprehensive guide to the body, and the major organs and the nutrients needed to be healthy 360 pages, A4: http://www.moyhill.com/html/just_food_for_health.html

Thank you for dropping in and if you have any questions fire away.. If you would like to as a private question then my email is sally.cronin@moyhill.com. I am no longer in practice and only too pleased to help in any way I can. thanks Sally

Thanks for dropping in and please feel free to share.

Next week – Stress and the heart.

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Smorgasbord Blog Magazine – The Food and Cookery Column with Carol Taylor – #Horseradish


Welcome to Wednesday’s Cookery column on Smorgasbord and thank you for all your kind comments on Peppercorns I am now trying to get hold of the Tasmanian peppercorn called Pepper berries which are said to be 10 times hotter than the black peppercorn…I saw these last week on MKR which I love watching… anyway I waffle and this week I am showcasing the Horseradish root which I love and also which I can get here…Happy Days!

The horseradish is one of my favourites it goes with so much and really elevates the flavour and although I don’t eat very much beef at all…Beef and horseradish are one of my favourite combinations.

The horseradish is part of the brassicaceae family alongside wasabi, broccoli, mustard and cabbages. Closer to wasabi and mustard when the horseradish root is sliced the enzymes which are released when the plant cells break down produce sinigrin which releases mustard oil.

N.B. As a prior horse owner horseradish is poisonous to horses.

That ugly looking root is also a powerhouse and has many health benefits is low in calories and has no fat only 2 calories per tsp.

Sold ready- made, just grated in jars or buy the root and make your own… Horseradish is native to South East Europe and West Asia and is still mainly planted and harvested by hand, powerful and pungent it is a little bit like Marmite you either love it or hate it!

Paired with beets it is very nice , added to mash potatoes, potato salad, a cheese sauce it has so many uses it is also sometimes added to pickles to add some firmness and a little “ nip”

This next recipe is frozen and can be kept in the freezer until needed… all of these recipes are very quick to put together and can be mad in advance.

Frozen Horseradish Cream.

Ingredients:

  • 1 cup of heavy cream
  • 2 tbsp of prepared horseradish
  • 2 tbsp white balsamic vinegar
  • 1 tbsp of fresh dill finely chopped

Let’s Cook!

Whip the cream until it has thickened and then fold in the other ingredients. Put the mixture in the centre of some oiled waxed paper and use the paper to roll the mix into a cylinder about 1 ½ inched round. Put into the freezer once frozen it is ready to use.
When needed slice into ¼ inch slices and use to top steak, fish or vegetables. Return unused portion to the freezer.

Did you know that in Germany horseradish schnapps is still brewed and also some people still add it to their beer???

I add it to my Bloody Mary and I will also gift you my favourite tried and very rigorously tested recipe.

Carol’s Bloody Mary

Ingredients:

  • 3 ¼ cups of tomato juice
  • 1 ¼ cups of vodka ( or thereabouts) Hic
  • 1/3 cup freshly squeezed lime juice
  • 1 tbsp horseradish
  • 2 tsp Tabasco sauce or peril peril sauce
  • 2 tsp lea & Perrins sauce ( Worcestershire sauce)
  • ½ tsp celery salt
  • Freshly ground pepper
  • 6 stalks of celery with leaves.

Let’s Brew!

Combine everything together in a jug or cocktail shaker and TASTE… this is where I adjust and give it a tweak or two…I make my own tomato juice and as tomatoes vary so does the TASTE….It is a fine art and needs much testing to get this just right …
Chill in the fridge until required… this recipe makes about 6 glasses.

To serve.

Add some ice to a chilled glass and fill with the Bloody Mary mix…pop in your celery stick and a slice of lime and or some olives and if you are feeling really ….well.. If you have some bacon to use up then crisp it up and stick a slice in with the celery… Anything goes when I am making cocktails.

Enjoy!

Did you know??

In England horseradish used to be named “redcole” and our American cousins used to call it “stingnose? It is very pungent and if you take a sniff it can or will make your eyes water and in the South of America it was rubbed on the forehead to relieve headaches so maybe the connection to the name is there.

Horseradish Sauce.

Ingredients:

  • ½ oz freshly grated horseradish, soaked in 2 tbsp hot water.
  • 1 tbsp white wine vinegar
  • A pinch of English mustard powder (optional)
  • A pinch of sugar
  • Salt and pepper to taste
  • 5 fl oz double cream, lightly whipped.

Let’s Cook!

Drain the soaked horseradish and mix with other ingredients. Chill until ready to use. This sauce can be used in any recipes which ask for prepared horseradish.

Smoked Trout, Horseradish and Apple.

Ingredients:

  •  8 oz smoked trout with all skin and bones removed.
  •  1 cup sour cream
  •  ¼ cup prepared horseradish
  •  1 clove garlic finely chopped
  •  2 tbsp Olive oil
  •  1 tbsp apple cider vinegar
  •  2 tbsp spring onions finely chopped
  •  1 tbsp fresh parsley chopped
  •  ¼ tsp salt
  •  1 desert apple peeled, cored and finely chopped
  •  A pinch cayenne pepper

Let’s Cook!

In a small bowl whisk the cream, horseradish, garlic, oil and vinegar together until well blended. Add the spring onions, parsley, salt and cayenne pepper and mix well.

Gently fold in the apple and the trout…Taste and adjust the seasoning.

Serve with crackers or as crostini.

Enjoy!

Another sauce I make with horseradish is this one and it is lovely spread over meat in a sandwich or used as a glaze or when mixed with cream cheese used as a burger relish or hotdog topping it is awesome.

Ingredients:

  • 1 tbsp of grated horseradish (soaked as above)
  • 2 tbsp orange marmalade
  • 3 tbsp Dijon mustard
  • 1 tsp of honey
  • 6 oz cream cheese (optional)

Let’s Cook!

Drain your horseradish and mix all the ingredients together with or without the cheese it is lovely hot and spicy.

Another lovely addition is grating a couple of apples into your prepared horseradish and

Enjoy!

What do you make with horseradish??

Until next week have fun, stay warm and upright (if) you have snow and laugh a lot xxx

The other posts in the series can be found in this directory: https://smorgasbordinvitation.wordpress.com/carol-taylors-food-and-cookery-column-2018/

About Carol Taylor

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

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

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

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

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

Connect to Carol

New additional Blog: http://myhealthyretirement.com/welcome-to-orienthailiving-my-first-post/

Blog: https://blondieaka.wordpress.com/
Twitter: https://twitter.com/TheRealCarolT
Facebook: https://www.facebook.com/carol.taylor.1422

If you have missed previous posts in the Cook from Scratch series you can find them here: https://smorgasbordinvitation.wordpress.com/cook-from-scratch-with-sally-and-carol-recipes/

Looking forward to your comments and any questions that you have for Carol, and it would be great if you could hit a few share buttons..thanks Sally

Smorgasbord Health Column – Pre-#Diabetes – The epidemic that goes unreported.


I posted on pre-diabetes two years ago, but the latest statistics are in and they make for very worrying reading. It is estimated that there are 84 million Americans who are pre-diabetic and are at very high risk of developing full blown diabetes. CDC January 2018

According to the World Health Authority it is estimated that there are 400 million people worldwide with diabetes. In the US around 30 million and the UK approximately 3.8 million have been diagnosed with type 2 diabetes.

Unfortunately it is the many millions who are undiagnosed that are at the greatest risk

You do not need to have full-blown diabetes to be suffering from some of the symptoms associated with the disease. There is a condition called pre-diabetes that can be managed with diet and exercise and does not have to lead to the development of type 2 diabetes in the future.

It is also called impaired glucose intolerance and in my experience very closely connected with lifestyle and diet and a possible overgrowth of Candida Albicans. Being overweight, not doing enough exercise and elevated LDL cholesterol levels are also part of the equation. LDL (low density lipoprotein) has smaller particles than the HDL (high density lipoprotein) and because of this it is easier for the LDL to clump and form plaque in the arteries which will narrow them causing a blockage.

Symptoms of Pre-Diabetes

There are a number of symptoms that you might experience either singularly or in combination with one or more of the others.

  • Feeling hungry all the time
  • Losing or gaining weight without much change to your diet
  • Feeling weak as if you might have the flu
  • Slow healing of cuts or bruises
  • Unexplained skin rashes
  • Bladder infections
  • Vision problems.

If pre-diabetes is tackled positively with food and exercise the symptoms can disappear in a few weeks and if the healthy approach is maintained there should not be any further reason for concern.

Unfortunately some people do not suffer any symptoms at all making this a silent disease and if this is the case it might not be detected until the person is suffering from full blown diabetes.

If you are at all concerned a simple blood test will identify if you are at risk and your Doctor of Pharmacy will talk you through the process. 

Taking the first step to avoiding the development of diabetes.

The evidence is very strongly pointing toward lifestyle and diet changes as being the most effective way of dealing with the problem and it is very easy to incorporate the right foods in an appetising way as part of a healthy programme. Even a 10% change to weight can make a huge difference and adding a brisk walk a day, five days a week for 30 minutes at least is also very important.

What are some of the dietary changes necessary.

Apart from getting to a healthier weight there are some other dietary changes you can make to reduce your blood sugar levels. There are certain foods that will cause your blood sugar levels to rise and I cover that later in the post, where I look at the Glycemic value of foods and their effect on the body.

Fibre is important – Apart from the nutrients that wholegrains, fruit and vegetables supply they also contain great amounts of fibre necessary to clean the circulatory system of cholesterol plaque and toxins, keeping the blood clear of unnecessary additives.

Protein is essential and it should not be taken out of the diet. Protein does not have to come from animal sources but if you choose to be vegetarian then make sure you are including beans and fermented soya products for example.

It is our liver that is instrumental in determining our cholesterol levels in combination with certain foods. However, there are some myths surrounding certain foods such as avocados and eggs, which are very misleading.

Fat is absolutely necessary in our diets and there is no evidence to show that eating plant based fats, eggs and animal lean protein moderately causes high cholesterol. It is the hydrogenated fats found in processed protein such as hams, sausages and pastries and other processed prepared foods that are likely to cause a problem.

What about refined sugars and their role in our diet.

We live in a real world and as a Candida or pre-diabetes sufferer it would be pretty miserable without some sugar in your diet. However I do recommend that for the first six weeks you give up sugar completely except for a piece of low GI fruit each day.

The types of sweeteners used by food manufacturers are not natural and many are downright toxic. The one thing that I am definitely sure about is that artificial sweeteners such as aspartame, saccharine, sucralose and acesulfame-k have no place in our food chain.

Exercise

When you exercise your body uses insulin which controls your blood sugar levels. If you’re doing moderate exercise for a longer time, your muscles take up glucose at several times the normal rate. This is the type of exercise you should be aiming for.

Start slowly for 30 minutes walking slowly over a fixed distance and then increase you pace over the same distance until you are walking briskly, just slightly out of breath. Then increase your distance each week until you are walking a mile in 15 minutes.

Once you have reached that fitness level it is very effective to add in some high-intensity activity for just a minute every 10 minutes. That might be running for a minute, skipping with a rope, cycling at full speed (static bike) etc.

Carbohydrates

The other recent trend is to demonise all carbohydrates including grains as being the culprits behind most of our modern ills. As with all food advice, one size does not fit all and I am not an advocate for cutting out all food groups entirely based on what is the trend at the moment. We need varying amounts of the main food groups as we get older and complete the transition to adulthood. However, there comes a time in later life when our digestive system is not so effective, when we need to increase certain food groups to ensure we are getting sufficient nutrients.

Our bodies have evolved over several hundred thousands of years. We were and still are opportunistic feeders. Whatever we could get our hands on. The biggest problem occurred when we no longer had to travel miles a day to either hunt or gather our food. That would have included seasonal game, fish, wild grains, berries and fruit, roots, honey etc. It would have been eaten raw until the discovery of fire and we would have not bothered cutting off the fat or counting the calories.

However, today we just have to pop into the car, drive to the nearest supermarket and fill our trollies with foods from all over the world, all year around. That is where ‘moderation’ comes in. Now that most of us, certainly in the western world have so much food available it is down to us to be careful about how much we consume of this bounty.

The glycemic value of the foods that we eat has an impact on our blood glucose levels and I have found that my clients following a lower glycemic approach to carbohydrates and the other foods have found it effective in maintaining a healthy level.

THE GLYCEMIC INDEX.

Not all carbohydrate foods behave the same way when eaten. The Glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels.   Foods are ranked according to their effect in relation to pure sugar which would be 100.

So a food that is ranked at 50 has a much slower effect on blood glucose levels than sugar which causes a much faster reaction. The slower the reaction the less insulin is released into the bloodstream.

This results in less fat being stored, particularly around the hips and thighs.

A low Glycemic diet reduces the onset of dramatic fluctuations in blood sugar levels and therefore will regulate the feelings of hunger. In addition lower Glycemic foods are usually much higher in nutrients and fibre having an overall effect on health.

Low Glycemic Index foods are slowly digested, releasing sugar (glucose) into the bloodstream gradually, resulting in a slow and steady increase in blood sugar that helps keep your body functioning well for longer than high GI foods.

High Glycemic Index foods are quickly digested and metabolized, producing a rapid rise in blood sugar. It’s best to avoid these high GI foods that cause spikes in blood sugar that can result in your body “crashing” or feeling hungry again quite quickly after you eat.

LOW GLYCEMIC FOODS (under the value of 55) Can eat daily

  • Most Vegetables: asparagus, avocados, broccoli, spinach, cabbage, carrots (small portion) cauliflower, green beans, peas, celery, red cabbage, cucumber, lettuce particularly rocket, mushrooms, onions (very important as they contain chromium which naturally controls blood sugar levels), Garlic, peppers, spinach squash and yams.
  • Fruits: apples, apricots, grapes, blueberries, cherries, lemons raspberries, strawberries, grapefruit, oranges, peaches, pears, plums, prunes
  • Juices: apple, grapefruit, pineapple, tomato (unsweetened) small glass and add sparkling water to dilute.
  • Legumes: black, navy, pinto, and kidney beans; chickpeas; lentils; black-eyed peas
  • Starches: The key is to have a moderate portion and always have protein with it as this offsets the Glycemic affect. So for example:- porridge with milk (but not lots of sweeteners). Sandwich with chicken etc. Piece of toast with an egg. You must avoid white processed carbohydrates however and this includes biscuits, cakes and white bread as these are most likely to contain artificial sweeteners and trans-fats. I find that whole grain baguettes made in most large supermarket bakeries have few additives but check labels. Or make yourself
  • Milk products– cheese is wonderful but it is fattening – Milk in tea and on cereals is not a problem but if you are trying to lose weight then go easy when pouring. A piece of mature cheddar a couple of times a week if you are exercising and eating lots of vegetables and lean protein is not an issue – much better than eating a bar of chocolate. Fermented yoghurts may have some benefit on intestinal flora and help the digestive process – watch for sugar content – plain is quite boring but you can add nuts or a small amount of the low glycemic fruit to improve.
  • Sweeteners: I have used Stevia – I don’t particular advocate because I think it just feeds your sugar craving. I am suspicious of other artificial alternatives and if you can do without entirely. If not then like salt, use pinches of sugar to sprinkle on your cereal rather than a teaspoon, it will teach your taste buds to expect less!
  • Beverages –Start the day with hot water and fresh squeezed lemon. Not only does it hydrate, give your body a Vitamin C hit but it also gets the digestive process started, helps the liver and retrains your taste buds. You should find within a week that you no longer have a sugar craving. Tea is fine – green tea is excellent as it lowers blood sugar levels. Scientists are on the fence about coffee consumption – some research indicates that it might reduce blood sugar levels and others the opposite. My advice is if you enjoy a cup of coffee then get ground decaffeinated and have a cup every day and enjoy!
  • Protein. You need protein every day but not as much as people think. If you are eating yoghurts and drinking milk you will be obtaining protein but you can also eat 1 oz. cottage cheese – 1 egg – prawns – chicken – lamb, pork or fish per day. Avoid red meat as this can increase sugar cravings. Oily fish are good for you so try to eat three times a week this includes fresh sardines, salmon and tuna. I would suggest that you also use goat’s cheese and feta cheese as an alternative. Also in Spinach, broccoli and Brussel sprouts.
  • Salad dressings. Make your own with low fat yoghurt and lemon juice, or cider or balsamic vinegar and herbs.
  • Nuts and seeds. Walnuts, sunflower seeds, pumpkin seeds and almonds. Made up into 2oz packets and used for snacks – the healthy fat will act as a brake on the insulin production and will help with hunger pangs. Buy from a good source and make the mix yourself – unsalted of course. Find the right size zip lock bags and they will keep for ages. Take one to work with you as one of your snacks.
  • Oils– Very important to include extra virgin olive oil for dressings as this is a fat that is good for you. Would suggest that you also use this on bread rather than butter and mix with seasonings to use on vegetables and salads. For cooking use ordinary olive oil and I find that rather than frying, it is a good idea to brush some oil onto your meat, fish or poultry and bake in the oven.

MEDIUM GYLCEMIC FOODS(56 -69) eat two or three times a week.

  • Vegetables: white and sweet potatoes
  • Fruits: bananas, tropical fruits (mango, cantaloupe, papaya, pineapple), kiwi fruit, raisins, figs, fruit cocktail
  • Juices: orange,
  • Starches: cous cous
  • Cereals: oats, homemade muesli (without dried sugar) Weetabix.
  • Sweeteners: honey (Manuka honey can be consumed more often)

HIGH GLYCEMIC FOODS(above 70) eat very occasionally.

  • Fruits: watermelon, dates
  • Processed foods– It is important over the initial period to avoid processed sauces, meats, meals or anything else that might have hidden sugars or too many carbohydrates. Prepare everything fresh – for example pasta sauce with fresh tomatoes, onions, mushrooms etc.
  • Snacks: popcorn, rice cakes, most crackers (soda, Stoned Wheat Thins, Water Crackers), cakes, doughnuts, croissants, muffins, waffles, white bread, baguette, bagels
  • Starches: millet
  • Most Cereals: Bran Flakes, Cheerio’s, Cornflakes, Rice Krispies, Shredded Wheat, Special K, Total or any cereal that is sugar coated.
  • Sweeteners/Sweets: table sugar, hard candy, soft drinks, sports drinks, fizzy diet drinks, chocolate except for 2 squares of dark (85%) chocolate once or twice a week.
  • Alcohol. It is a good idea to give up alcohol all together for six weeks if you want to stabilise your blood sugar levels.

Eating Patterns.

Personally I eat within an eight hour window every day which is a form of Intermittent Fasting that suits me best. This gives my body 16 hours each day to get on with what it needs to do in the way of processing the food I have eaten, extracting the nutrients and also allowing for some downtime for major organs such as the liver.

If you usually finish eating at 6.00pm then you can easily eat three balanced meals a day with a couple of snacks between if you need additional energy but they should be nuts, seeds and certain low GI fruits rather than chocolate bars.

This does not mean that if you enjoy chocolate that you cannot eat it. I have two squares of dark chocolate each day after my lunch. (Antioxidants).

©sallygeorginacronin Just Food For Health 1998-2018

As always please feel free to share the post and spread the word. Also if you would like to ask a question you can do so in the comments or you can email me on sally.cronin@moyhill.com

 

 

 

Smorgasbord Weekly Round Up – ABBA, Constantine The Great and Brown Rice!


Welcome to the round up of posts that you might have missed this week.. I was off on my travels this week to Belfast to celebrate our wedding anniversary and to visit the Titanic museum. We don’t get out much!  But, when we do we like to push the boat out. We stayed at the Culloden Estate and Spa with a suite overlooking the loch and only 3 miles from Belfast City Centre and 10 minutes from the Belfast City Airport. It is on 12 acres of wooded gardens and the food was superb. I think 37 years is worth celebrating in style. Here are a few photos to whet you appetite. In fact mid-week rates for two days are exceptionally good value and you can use the spa and swimming pool free during your stay.. and no…you do not get to see me in a bikini!  Not in this lifetime anyway.

Can definitely recommend the hotel and the food was delicious. https://www.hastingshotels.com/culloden-estate-and-spa/

Titanic Belfast is an award winning exhibition and museum and you need to allow at least two hours to see all the various exhibits, interactive displays and the ride by suspended car through the bowels of the ship watching the animated images showing the work involved in building this mammoth ship.. no works comp in those days and over 250 accidents and several fatalities that need to be added to the loss of life over a few hours a short time after her launch.

You can find more details here: http://titanicbelfast.com/

Anyway, whilst I was off having fun for my three days, contributors were still working away in my absence and I am as always very grateful. This is what the week looked like.

William Price King began a new series of the all time favourites of millions.. ABBA… this week meeting the individual band members.

https://smorgasbordinvitation.wordpress.com/2017/11/15/william-price-king-meets-some-legends-abba-meet-the-group/

Writer in Residence. This week Paul Andruss continues with the story of Constantine the Great who was allegedly the first Roman Christian Emperor.

https://smorgasbordinvitation.wordpress.com/2017/11/17/writer-in-residence-the-thirteenth-apostle-and-his-mum-part-two-by-paul-andruss/

Carol Taylor spent time in her kitchen in Thailand to turn the raw brown rice grains into wonderful recipes for all the family.

https://smorgasbordinvitation.wordpress.com/2017/11/15/smorgasbord-health-cook-from-scratch-with-sally-and-carol-taylor-brown-rice-nutritious-and-delicious/

Cook from Scratch with Robbie Cheadle and a cake you really would not want to cut into and eat.

https://smorgasbordinvitation.wordpress.com/2017/11/12/cook-from-scratch-2017-how-to-make-a-fishing-boy-cake-by-robbie-cheadle/

The Ultimate Bucket List Interview

Robbie Cheadle joins us again for the last in the current series of Sunday Interview shows and shares her two top wishes on her Ultimate Bucket List.. Wedding Cakes and a very personal wish…

https://smorgasbordinvitation.wordpress.com/2017/11/19/smorgasbord-sunday-interview-the-ultimate-bucket-list-wedding-cakes-and-a-very-personal-wish-by-robbie-cheadle/

Personal Stuff

My review for Look the Other Way by Kristina Stanley a romantic thriller set in the warm coastal waters of Florida and the Caribbean.

https://smorgasbordinvitation.wordpress.com/2017/11/18/smorgasborg-blog-magazine-sallys-book-reviews-look-the-other-way-by-kristina-stanley/

Smorgasbord Reblogs

Last week I was the guest of Christy Birmingham on her eclectic blog, writing about elderly health care in the colder months and some ways to avoid colds and flu.

https://smorgasbordinvitation.wordpress.com/2017/11/13/smorgasbord-reblog-elderly-health-care-keeping-colds-at-bay-by-sally-cronin/

Jessica Norrie visited Lisbon last week and apart from a tour of the old part of the city, she also shares some of the books written or set in the city.

https://smorgasbordinvitation.wordpress.com/2017/11/18/smorbasbord-reblog-lisbon-city-of-books-by-jessica-norrie/

Contributors to the Posts from Your Archives series

We are today because of the choices we have made… Carol Taylor explores where those choices lead us.. and how we feel about that.

https://smorgasbordinvitation.wordpress.com/2017/11/13/smorgasbord-posts-from-your-archives-i-am-who-i-am-today-because-of-the-choices-i-made-yesterday-by-eleanor-roosevelt-from-carol-taylor/

Allie Potts has an eventful walk with her beloved dog.. and comes a cropper….and shares the lesson learnt.

https://smorgasbordinvitation.wordpress.com/2017/11/13/smorgasbord-posts-from-your-archives-get-a-grip-a-painful-lesson-on-when-to-hold-on-by-allie-potts/

J. Hope Suis shares the most beautiful Japanese restoration process that turns broken china into works of art with gold and silver. Something that as humans we can learn too when putting ourselves back together after life’s experiences.

https://smorgasbordinvitation.wordpress.com/2017/11/13/smorgasbord-posts-from-your-archives-when-the-flaw-becomes-the-beauty-by-j-hope-suis/

Do you wish that you had not selected your Twitter handle in the beginning?  Rosie Amber takes us through the simple steps to change it. I am @sgc58 and realise I should have gone with RedHotMama.. ah well.. if only I hadn’t just had 500 business cards printed!

https://smorgasbordinvitation.wordpress.com/2017/11/14/smorgasbord-posts-from-your-archive-how-to-change-your-twitter-handle-from-rosie-amber/

Karen Ingalls shares a post in tribute to an elderly friend who passed away after a gracious life well-lived.

https://smorgasbordinvitation.wordpress.com/2017/11/14/smorgasbord-posts-from-your-archives-she-passed-by-karen-ingalls/

Can you remember your first kiss.. Patricia Salamone shares this experience with an interesting outcome!

https://smorgasbordinvitation.wordpress.com/2017/11/15/smorgasbord-post-from-your-archives-first-kiss-by-patricia-salamone/

Darlene Foster takes us on a tour of a medieval market in Orihuela in Spain.. food, colour and sunshine.. what else do you need?

https://smorgasbordinvitation.wordpress.com/2017/11/15/smorgasbord-posts-from-your-archives-spain-orihuela-medieval-market-by-darlene-foster/

Having almost given up showing my mother how to operate the DVD player with a different remote from the TV … I take my hat off to Jane Risdon who managed to get an 83 year old relative online and on Facebook… I think Jane was on herbal stress relief!

https://smorgasbordinvitation.wordpress.com/2017/11/15/smorgasbord-posts-from-your-archives-gas-lamps-harry-randals-sat-navs-and-ipads-by-jane-risdon/

Annika Perry shares an atmospheric visit to Whitby Abbey in North Yorkshire.

https://smorgasbordinvitation.wordpress.com/2017/11/16/smorgasbord-posts-from-your-archives-gothic-enlightenment-by-annika-perry/

Adrienne Morris is on the subject of toxic criticism and how to handle it.

https://smorgasbordinvitation.wordpress.com/2017/11/16/smorgasbord-posts-from-your-archives-how-to-handle-criticism-by-adrienne-morris/

Marian Beaman shares her wonderful tradition of family dinners through the decades.

https://smorgasbordinvitation.wordpress.com/2017/11/16/smorgasbord-posts-from-your-archives-family-dinners-keeping-the-spark-alive-by-marian-beaman/

Lillian Csernica continues her tour through the gracious city of Kyoto

https://smorgasbordinvitation.wordpress.com/2017/11/17/smorgasbord-reblog-posts-from-your-archives-kiyomizu-dera-kyoto-day-four-by-lillian-csernica/

D.Wallace Peach with a post about what defines the characters that we write about, and the stereotyping that is applied to emotional character,  according to the gender of your protagonist.

https://smorgasbordinvitation.wordpress.com/2017/11/18/smorgasbord-posts-from-your-archives-strength-of-character-by-d-wallace-peach/

https://smorgasbordinvitation.wordpress.com/2017/11/18/smorgasbord-posts-from-your-christmas-archives-christmas-magic-from-a-bit-about-britain/

Do you know what a Fidget Spinner is?  I didn’t but I do now courtesy of Cecilia Kennedy.

https://smorgasbordinvitation.wordpress.com/2017/11/19/smorgasbord-posts-from-your-archives-fidget-spinners-by-cecilia-kennedy/

Jaye Marie and Anita Dawes join us with their archive posts this week. It would seem that children are discovering the joys of computing earlier and earlier. I was in my early 30s when I was introduced to one and I only really used it for word processing and loved the freedom it gave me from tipex! It was a while before I got into the programme side and that was a huge dent in my self-confidence… read on.. I am not alone.

https://smorgasbordinvitation.wordpress.com/2017/11/19/smorgasbord-posts-from-your-archives-children-are-our-future-jaye-marie-and-anita-dawes/

Smorgasbord Poetry

A poem on the subject of Happiness by Balroop Singh

https://smorgasbordinvitation.wordpress.com/2017/11/17/smorgasbord-poetry-happiness-by-balroop-singh/

Smorgasbord Book Promotion – Sally’s Cafe and Bookstore – New on the Shelves

https://smorgasbordinvitation.wordpress.com/2017/11/14/sallys-cafe-and-bookstore-new-on-the-shelvesmany-hats-of-a-lady-ladies-of-entrepreneurship-by-brenda-scruggs/

Author Update

https://smorgasbordinvitation.wordpress.com/2017/11/13/sallys-cafe-and-bookstore-author-update-susan-toy-john-maberry-and-jack-eason/

https://smorgasbordinvitation.wordpress.com/2017/11/17/sallys-cafe-and-bookstore-author-update-malia-ann-haberman-david-lawlor-and-geoff-le-pard/

Air Your Reviews

https://smorgasbordinvitation.wordpress.com/2017/11/14/smorgasbord-air-your-reviews-v-l-mcbeath-stevie-turner-and-jann-weeratunga/

https://smorgasbordinvitation.wordpress.com/2017/11/16/smorgasbord-book-promotion-air-your-reviews-andrew-joyce-molly-stevens-and-deanna-kahler/

Monday Night Quiz with Debra Russell author of Trivia Lover’s Ultimate Reference

https://smorgasbordinvitation.wordpress.com/2017/11/13/smorgasbord-quiz-night-trivia-lovers-ultimate-reference-questions-by-debra-russell-winner-receives-free-book/

Humour and afternoon videos

https://smorgasbordinvitation.wordpress.com/2017/11/13/smorgasbord-afternoon-video-challenge-can-you-keep-your-eyes-open-during-this-video/

https://smorgasbordinvitation.wordpress.com/2017/11/14/smorgasbord-laughter-academy-from-the-archives-parrots-hamsters-and-polo-mints/

https://smorgasbordinvitation.wordpress.com/2017/11/15/smorgasbord-afternoon-video-rewind-traffic-cop-michael-jackson-in-traffic/

https://smorgasbordinvitation.wordpress.com/2017/11/16/smorgasbord-laughter-academy-dogs-under-the-dining-room-table/

https://smorgasbordinvitation.wordpress.com/2017/11/17/smorgasbord-afternoon-video-interrogator-discovers-who-stole-the-cookie/

Thank you to all the contributors and to you for all your support by dropping in, liking posts, commenting and sharing..

 

Cook from Scratch 2017- How to make a Fishing Boy Cake by Robbie Cheadle


The very talented master confectioner, Robbie Cheadle, is sharing another of her wonderfully decorated cakes today that would make any child (of any age) very happy on a special occasion.

How to make a Fishing Boy Cake by Robbie Cheadle

I decided to make a fishing boy cake. My idea was that the boy would be asleep on a raft on a river running through a field. There would be fish, which would be laughing at the sleeping boy and a few cows in the field.

The picture above shows the detail of the two cows that I made out of fondant for this cake. It also shows the fish with their heads poking out of the water. I didn’t make the fish – Beacon sweets have already perfected marshmallow fish and I saw no reason to try and improve on their creations. I sliced the heads of the marshmallow fish off at an angle so that they would poke out of the blue butter cream icing water.

I made the rocks out of larger peanut chocolate clusters and smaller Hokey Pokey chocolate clusters which I bought during a recent visit to Auckland, New Zealand. Coconut clusters would work just as well but I bought the Hokey Pokey clusters as an experiment [it turned out to be a rather nice one]. I used small flower cutters to cut out a number of orange and yellow flowers which I glued in clusters around the chocolate cluster rocks.

I made the fishing boy out of fondant. I also made the sail out of a sheet of fondant cut into a square and left to dry overnight. The raft is made from four TimTam biscuits which I also acquired on my New Zealand visit. I “glued” the TimTam’s together using royal icing. The mast was made from two thirds of a chocolate flaky which I cut to size.

CAKE ASSEMBLY

I made the actual cake from a large rectangular chocolate cake and a smaller square vanilla cake. I cut the “river bed” into the cake using a small, sharp knife. I then covered the whole cake with a layer of vanilla butter icing. I coloured fondant a lovely leaf green, rolled it out and covered the entire cake with a layer of green fondant. I used a small, sharp knife to cut away the excess fondant around the edges of the cake. I created the butter icing river using a light blue icing which I swirled around using the tines of a fork to give it a rough look like water. I used royal icing to attach the chocolate cluster rocks and cows as detailed above and attached the raft to the blue butter icing. And bingo, I had created my sleeping fishing boy cake.

©Robbie Cheadle 2016

About Robbie Cheadle

Robbie Cheadle was born in London in the United Kingdom. Her father died when she was three months old and her mother immigrated to South Africa with her tiny baby girl. Robbie has lived in Johannesburg, George and Cape Town in South Africa and attended fourteen different schools. This gave her lots of opportunities to meet new people and learn lots of social skills as she was frequently “the new girl”.

Robbie is a qualified Chartered Accountant and specialises in corporate finance with a specific interest in listed entities and stock markets. Robbie has written a number of publications on listing equities and debt instruments in Africa and foreign direct investment into Africa.

Robbie is married to Terence Cheadle and they have two lovely boys, Gregory and Michael. Michael (aged 11) is the co-author of the Sir Chocolate series of books and attends school in Johannesburg. Gregory (aged 14) is an avid reader and assists Robbie and Michael with filming and editing their YouTube videos and editing their books

Books by Robbie and Michael Cheadle

One of the recent reviews for Sir Chocolate and the Condensed Milk River story and cookbook on Goodreads

Linda Hill rated it it was amazing Books and chocolate – the perfect combination. On October 21st 2017

I wasn’t sure what to expect from Robbie Cheadle’s Sir Chocolate and the Condensed Milk River Story and Cookbook, but it still took me by surprise.

Firstly, the illustrations (made from fondant and cakes) are incredible and enhance the narrative so skilfully. I got quite hungry just looking at the photographs and that was before I even got to the recipes.

I thought the rhyme scheme was very well maintained making the book good for slightly older reluctant readers as well as enhancing the vocabulary of younger readers. I don’t know if it was deliberate, but I really liked the concept of trolls saving the day. They are usually seen as negative and violent creatures and I felt the underlying message of being helpful and not judging others by appearances was perfectly pitched.

I really enjoyed the whole creativity of this book, not just from the imaginative story set in a land where all things can be eaten, but I loved the accessible recipes and the poem It’s A Boy, which came as a surprise and a more adult element to the book, too.

Sir Chocolate and the Condensed Milk River Story and Cookbook is a feel good, creative book that can be enjoyed on many levels by both adults and children of all ages alike.

Read all the reviews and buy the books: https://www.amazon.com/Robbie-Cheadle/e/B01N9J62GQ

And on Amazon UK: https://www.amazon.co.uk/Robbie-Cheadle/e/B01N9J62GQ

Read more reviews and follow Robbie on Goodreads: https://www.goodreads.com/author/show/15584446.Robbie_Cheadle

Connect to Robbie and Michael

Blog: https://robbiesinspiration.wordpress.com/
Goodreadshttps://www.goodreads.com/author/show/15584446.Robbie_Cheadle
Plus.googlehttps://plus.google.com/105609586198905397891
Facebook: https://www.facebook.com/SirChocolateBooks/
Twitter: https://twitter.com/bakeandwrite

My thanks to Robbie for sharing this recipe and please head over to her blog to catch up on some wonderful posts about the art of fondant icing and baking.

Smorgasbord Health – Cook From Scratch – Moist Honey Cake by Robbie Cheadle


Robbie Cheadle and her son Michael are the authors of a wonderful series of children’s story and cookbooks. Today Robbie is sharing one of her recipes for a moist honey cake. It is important to have a diet rich in vegetables and fruit… and it is also essential to have something to go with a cup of tea some times…

Moist Honey Cake by Robbie Cheadle

Sir Chocolate and Lady Sweet love bees of all kinds. They are very good friends with the sugar dough bees who live in Chocolate Land and make sweet and sour sugar dough.

They are also good friends with the English bumble bees and really love honey. Sir Chocolate makes a particularly delicious and moist honey cake which he adapted from a traditional Jewish recipe.

Ingredients

  • 875 ml (3 ½ cups) cake flour
  • 5 ml baking powder (10 ml if you live in a wetter climate like the UK)
  • 20 ml ground cinnamon
  • 2.5 ml ground cloves
  • 2.5 ml allspice
  • 250 ml melted butter
  • 200 ml honey
  • 250 ml white sugar
  • 125 ml sticky brown sugar
  • 4 medium eggs at room temperature
  • 5 ml vanilla extract
  • 250 ml coffee
  • 125 ml orange juice
  • 60 ml whiskey
  • 125 ml chopped nuts of your choice

Method

Pre-heat the oven to 180 degrees Celsius. Grease and line a large round baking tin.
Mix the flour, white and brown sugar, baking powder and spices. Add the melted butter, coffee, orange juice, whiskey and vanilla essence. Mix until all the dry ingredients are incorporated. Add the honey and the eggs, lightly beaten. Lastly mix in the chopped nuts.

Pour the mixture into the prepared cake tin and bake for 55 to 60 minutes or until a cake tester comes out clean.

©Robbie Cheadle 2017 and all images

Books by Robbie and Michael Cheadle

The most recent review for Silly Willy Goes to Capetown

Every so often I dip into the world of children’s fiction and I’ve yet to be disappointed! Ms Cheadle has delivered a tale that is funny and real and simply a delight to read.

Cautious Craig tells the story of his holiday in Cape Town – all the fun things they did and experienced and how his younger brother Silly Willy causes chaos along the way.

The recipes and fondant art creations round out a delicious book! Recommended for children able to read chapter books and anyone who enjoys an amusing tale.

Read all the reviews and buy the books: https://www.amazon.com/Robbie-Cheadle/e/B01N9J62GQ

And on Amazon UK: https://www.amazon.co.uk/Robbie-Cheadle/e/B01N9J62GQ

Connect to Robbie and Michael at their blog: https://robbiesinspiration.wordpress.com/

My thanks to Robbie for sharing this recipe and please head over to her blog to catch up on some wonderful posts. If you have some recipes to share that are family favourites and made from natural ingredients please let me know sally.cronin@moyhill.com

Smorgasbord Health – Cook From Scratch – Delicious and easy brown yoghurt bread by Robbie Cheadle


Delighted that baker and confectioner, Robbie Cheadle is going to be sharing some recipes with us in the coming weeks. Get the butter ready as today Robbie is sharing an easy bread recipe that will need lashings of it.

Delicious and easy brown yoghurt bread by Robbie Cheadle

 

Sir Chocolate lives in a land where you can eat everything, even the trees, flowers and houses. There are healthy foods in Chocolate Land, you can’t live on sweet treats!
In each of his recipe books, Sir Chocolate and Lady Sweet include one savoury recipe to teach children how to bake delicious and healthy foods as well as the lovely, yummy goodies.

One of the bread recipes that Sir Chocolate likes to make is a brown yoghurt bread. This is his recipe for how to make it:

Ingredients

  • 500 ml self-raising white flour;
  • 500 ml nutty wheat flour;
  • 15 ml sticky brown sugar;
  • 5 ml salt;
  • 500 ml plain yoghurt;
  • 5 ml baking soda (bicarbonate of soda).

Method

Pre-heat the oven to 190 degrees Celsius.

In a medium sized bowl, mix the white flour, nutty wheat flour, brown sugar and salt together. Mix in half of the yoghurt. Add the baking soda to the remaining yoghurt and mix until it is frothy. Add the frothy yoghurt to the mixture and knead with your hands until all of the dry ingredients have been fully absorbed into the mixture.

Scoop the mixture into a prepared loaf tin and bake in the oven for 45 to 50 minutes until a cake tester comes out clean.

This bread is delicious when eaten fresh with butter.

©Robbie Cheadle 2017 and all images

Books by Robbie and Michael Cheadle

The most recent review for Silly Willy Goes to Capetown

Every so often I dip into the world of children’s fiction and I’ve yet to be disappointed! Ms Cheadle has delivered a tale that is funny and real and simply a delight to read.

Cautious Craig tells the story of his holiday in Cape Town – all the fun things they did and experienced and how his younger brother Silly Willy causes chaos along the way.

The recipes and fondant art creations round out a delicious book! Recommended for children able to read chapter books and anyone who enjoys an amusing tale.

Read all the reviews and buy the books: https://www.amazon.com/Robbie-Cheadle/e/B01N9J62GQ

And on Amazon UK: https://www.amazon.co.uk/Robbie-Cheadle/e/B01N9J62GQ

Connect to Robbie and Michael at their blog: https://robbiesinspiration.wordpress.com/

My thanks to Robbie for sharing this recipe and please head over to her blog to catch up on some wonderful posts. With Halloween coming up, if you have any reasonably healthy recipes to share that are a little wicked.. let me know sally.cronin@moyhill.com

Posts from Your Archives – Life is like a Carousel by Carol Taylor


Welcome to the series where you can share four of your links from your archives here on my blog to a new audience. Perhaps posts that you wrote at the beginning of your blogging experience that deserve another showcase. If you have book promotion posts then please contact me separately for other options. Details of how to get in touch with me at the end of the post.

The monday midnight spot is for Carol Taylor until Christmas. Carol has a wealth of posts about Thailand, food and live in general which she is sharing from her archives.. along with of course her wonderful recipes on Wednesday’s Cook from Scratch with Carol and Sally.

This was actually Carol’s very first post and of course there was food.. some of it still hopping about… (not fair really as it was released safely back into the wild)

Where to start…help…

The watery sun was just rising. Already warm, time to water my seedlings. The tomatoes are about 2 inches high and the lettuces have just broken through the sandy soil. Collecting my can I wandered into the kitchen half in a dream wondering what the day would bring. Turning on the tap the water came out with a stop start, stop, start….. immediately something flew out of the watering can, you can imagine I screamed, dropped the can..hubby come running probably imagining that I had chopped off a limb.

Looking up I spied a little tree frog clinging for dear life on my utensil rack..well a pair of tongs is more accurate and that little frog was probably more scared than me. Hubby giving me the look that said it’s only a frog…. gently removed the tongs from the rack and carried it gently outside and over to a tree…poor frog was probably sooo petrified that it didn’t move a muscle.

“Carol come here I think there is frog spawn on the tree.”

I thought frogs laid eggs in water ..but it was a tree frog. Looking I spied mummy frog with her baby clinging for dear life to her back and daddy frog slightly apart but watching warily – Camera quick….

Wow.. first camera shoot of the day over, my thoughts turned to those boxes.
Yes… boxes, the kind you pack when you move and then when you unpack you wonder why on earth you packed some of it. A productive morning spent unpacking, repacking for

A productive morning spent unpacking, repacking for storage, some to go into the bin and some put out by the bin. We have a little man who comes by every day to see what we have for recycling. Most days he just gets bottles but today he got a treat, bags, a job lot of colourful unwanted Xmas hats…from when we had our bar. Handbags.”don’t know why you have so many bags “that was him indoors. So for once……I listened and I acted..well threw two out.

Time to eat…..A first for me winged beans otherwise known as (Psophocarpus tetragonolobus), also known as the Goa bean, asparagus pea, four-angled bean, four-cornered bean, Manila bean, Mauritius bean, and winged pea.

This is one of the most unusual beans; it produces delicious pods with four winged edges. Sliced and cooked with garlic, oyster sauce and a little maggi they were delicious.

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, seeds can be used in similar ways as the soybean.
Well, that’s it for my first blog.

Cos it’s back to the drawing board.

I am still trying to wrestle with this super, easy to do web site/blog but I think super easy means if you are a bright young thing who was born with their fingers attached to a keypad then it may be, but for me …well good job I don’t need any more grey hairs cos mmmmmm…it sure ain’t.

©Carol Taylor 2014


About Carol Taylor

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

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

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

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

Connect to Carol

Blog: https://blondieaka.wordpress.com/
Twitter: https://twitter.com/TheRealCarolT
Facebook: https://www.facebook.com/carol.taylor.1422

Please feel free to share thanks Sally

If you have missed previous posts in the Cook from Scratch series you can find them here: https://smorgasbordinvitation.wordpress.com/cook-from-scratch-with-sally-and-carol-recipes/

If you would like to share some of your archive posts from when you began blogging, then please send up to four links to sally.cronin@moyhill.com..Thanks Sally

Cook from Scratch – Mushroom soup and Mushroom Chilli Carbonara


Mushrooms have wonderful health benefits and you can find out more about them and more delicious recipes here in a recent cook from scratch with Sally and Carol: https://smorgasbordinvitation.wordpress.com/2017/09/20/smorgasbord-health-2017-cook-from-scratch-with-sally-and-carol-taylor-mushrooms/

I love soups in the winter months and like to buy the boxes of mixed mushrooms with all their varying flavours that bring depth to a soup.

CREAMY MUSHROOM SOUP

When preparing mushrooms remember that if you wash them you need to dry as much as possible before cooking, however with soup that is not too much of a problem since you need the liquid.

To serve four people a generous supper portion or six as a starter.

  • 250gm (8oz) mushrooms (the type of mushroom will determine colour – brown mushrooms give a depth of flavour but you can use shiitake or button too.
  • 1 medium onion.
  • Juice of 1/2 a lemon and rind (try freezing your lemon before grating and you get the added vitamin C from the pith)
  • 600ml (pint) of chicken or vegetable stock.
  • 200ml (1/2 pint milk) I use full fat milk to give a creamy taste but you can use semi-skimmed.
  • 1/2 teaspoon of thyme
  • Salt (to taste)
  • Pepper (a pinch)
  • A half teaspoon of pimiento dulce to add a little spice and colour.

Preparation
Wash and slice the mushrooms and put into a pan with the finely chopped onion and grated rind and lemon juice. Pour in the stock and milk and add the thyme and salt and pepper.

Cover the pan and bring to the boil, reduce the heat and simmer for about 15 minutes.

Liquidise the soup and then return to the pan to reheat and check the seasoning.
Serve hot with warm French bread.

MUSHROOM CHILLI CARBONARA

I love pasta although I do not eat as much carbohydrates these days as my requirement is much less than it used to be. However, we have a pasta dish with or without meat at least once a week. Here is a recipe using mushrooms and with a touch of added heat from chilli.

Serves 4 people.

  • 250gm (8oz) button, chestnut or shiitake mushrooms.
  • 300ml (1/2pint) hot water
  • 225gm (8oz) pasta of your choice – Tagliatelle or spaghetti is great especially whole wheat.
  • 1 crushed garlic clove or level teaspoon of garlic powder if you like the spice.
  • 25/30gm (just over an 1oz) butter
  • 15ml (1tbsp) Olive oil (do not worry about virgin or extra virgin for frying)
  • 1 Teaspoon dried red chilli flakes
  • 300ml (1/2 pint) single cream
  • 2 eggs
  • Salt and pepper to taste.
  • Fresh grated Parmesan cheese and some chopped fresh parsley to garnish

Preparation

Cook the pasta according to the preparation information on the packet, drain and rinse in cold water to stop the cooking process.

In a pan lightly sauté the garlic if you have used fresh cloves in the butter and oil.

Add the mushrooms, chilli flakes and cook for about three minutes.

Pour in your hot water and boil to reduce the sauce.

Beat the eggs and the cream with the seasoning.

Add the cooked pasta to the pan of mushrooms and then add the eggs and cream.

Mix through the ingredients

Reheat so that the eggs are cooked but don’t boil.

Serve in a bowl with grated parmesan and chopped parsley.

Images Pinterest.

You will find other recipes for the foods that I consider to be essential to our diet in Sally and Carol’s Cook from Scratch.

https://smorgasbordinvitation.wordpress.com/cook-from-scratch-with-sally-and-carol-recipes/

I hope you will enjoy trying these two recipes – thanks Sally..

If you have a recipe that you would like to share then please email me on sally.cronin@moyhill.com

Smorgasbord Weekly Round Up – Cafe and Bookstore revamp, Archived Post bonanza and great guests.

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Welcome to the weekly round up and so pleased that there have been so many guests this week. Delighted too that the Posts from your Archives has proved so popular. Some wonderful posts this week from Pete Johnson, Debby Gies, Carol Taylor, Jennie Fitzkee and Deana Metzke with more bloggers joining next week with the start of their four week series.

My thanks as always to William Price King, Paul Andruss and Carol Taylor for their contribution to the blog with fabulous posts covering music, mystery and legends and food.

And, last but not least, thank you for your continued support, views, likes, shares and comments...

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

William Price King Meets Some Legends – Sir Tom Jones The Finale

This week was the last part in the series featuring Sir Tom Jones and some of his hits from the last decade. Still going strong at 77, this dynamic performer clearly has a huge following across all age groups.  Here he is in 1977 with another performer who has crossed the decades with style.. Tina Turner and Hot Legs. Next week we begin a new series with that fabulous talent – Dionne Warwick.

https://smorgasbordinvitation.wordpress.com/2017/10/04/william-price-king-meets-some-legends-sir-tom-jones-career-and-hits-2007-to-2017/

Writer in residence – Paul Andruss

It was Paul’s birthday yesterday and he recently sent me a post called The Gift and rather than share later in the series, I decided to share on Friday in honour of his special day. Paul writes exclusive posts for Smorgasbord that take a huge amount of research and time to prepare and I am eternally grateful that he accepted the invitation to be writer in residence. I am sure if you missed this post you will enjoy heading over to read. Thought provoking and resulted in some interesting comments.

Thomas the Rhymer

https://smorgasbordinvitation.wordpress.com/2017/10/06/smorgasbord-writer-in-residence-the-gift-by-paul-andruss/

Cook from Scratch with Sally and Carol Taylor and this week the health benefits of watercress and some wonderful recipes provided by Carol after creating in her kitchen in Thailand.

https://smorgasbordinvitation.wordpress.com/2017/10/04/smorgasbord-health-cook-from-scratch-with-sally-and-carol-taylor-watercress-more-iron-than-spinach/

The Ultimate Bucket List – the top two items on Luanne Castle’s bucket list… time travel…and read on to find out what else.

https://smorgasbordinvitation.wordpress.com/2017/10/08/smorgasbord-sunday-interview-the-ultimate-bucket-list-author-luanne-castle-with-time-travel-and-zeeland/

Posts from your Archives

So pleased at the response to this series which showcases posts from YOUR archives. Perhaps from the start of your blogging career when you may have had fewer followers and you would like to share again with MINE.. It is a way of not only promoting your blog but also if you have books to promote I will add those in too. Email me with four links to posts that you would like to share again. If you want to promote your books then we can do that separately. I am looking for posts that are about life, love, adventure or an experience that you feel made a difference in your life.  Email me on sally.cronin@moyhill.com

Here are this week’s Posts From Your Archives.

Carol Taylor with an entertaining anecdote about her father who despite requiring a walker for mobility managed to do some Cirque de Soleil moves!

https://smorgasbordinvitation.wordpress.com/2017/10/02/posts-from-your-archives-its-not-what-you-look-at-that-matters-but-what-you-see-by-carol-taylor/

Pete Johnson of Beetley Pete with a life changing experience that all parents can relate to.

https://smorgasbordinvitation.wordpress.com/2017/10/03/posts-from-your-archives-pete-johnson-with-not-waving-but-drowning/

Deana Metzke shared her experiences with the Olympics and her young son’s reaction to watching on television

https://smorgasbordinvitation.wordpress.com/2017/10/04/posts-from-your-archives-parenting-raising-readers-the-little-engine-that-could-and-the-olympics-by-d-metzke/

D.G. Kaye – Debby Gies with a post on a relationship issue that applies to both male and female partners. When one is receiving more attention and success than the other it can require careful thought and management.

https://smorgasbordinvitation.wordpress.com/2017/10/05/posts-from-your-archives-5-indicators-your-partner-may-feel-insecure-with-your-success-and-how-to-rectify-by-d-g-kaye/

Jennie Fitzkee with reflections on the natural and unaffected conversation with young children

https://smorgasbordinvitation.wordpress.com/2017/10/08/posts-from-your-archives-lunchtime-conversations-in-the-classroom-its-important-by-jennie-fitzkee/

New Series – Guess Who I Bumped Into – I shall be doing my usual browse through my readers and will share a blogger each week who is new to me and who I think you might like to meet too. This week  author Peter Davidson who has published 28 books and has just begun a blog.. Marital Advice to my Grandson.. very entertaining.

https://smorgasbordinvitation.wordpress.com/2017/10/03/new-series-guess-who-i-just-bumped-into-author-peter-davidson-and-marital-advice-to-my-grandson/

Book Promotions – Air your Reviews – A chance to show case your most recent reviews.

https://smorgasbordinvitation.wordpress.com/2017/10/03/smorgasbord-book-promotion-air-your-reviews-judith-barrow-and-vashti-quiroz-vega/

Pure Trash Bette Stevens

https://smorgasbordinvitation.wordpress.com/2017/10/05/smorgasbord-book-promotion-air-your-reviews-paulett-mahurin-teagan-geneviene-and-bette-a-stevens/

Sally’s Cafe and Bookstore Updates – New Releases and Reviews

N.B. The cafe and bookstore has had a facelift and over the coming weeks I will be increasing the number of book covers displayed and will also be including and extract from the most recent review for one of those books. The aim is to encourage readers to click the review link and end up in the buy page… I hope it helps.

https://smorgasbordinvitation.wordpress.com/2017/10/02/sallys-cafe-and-bookstore-author-update-joyce-k-gatschenberger-john-w-howell-and-annette-rochelle-aben/

https://smorgasbordinvitation.wordpress.com/2017/10/06/sallys-cafe-and-bookstore-update-jane-dougherty-mary-smith-and-lucy-brazier/

Sally’s Cafe and Bookstore New on the Shelves – New authors on the shelves of the Bookstore… if you would like to be featured then please email me sally.cronin@moyhill.com

https://smorgasbordinvitation.wordpress.com/2017/10/05/sallys-cafe-and-bookstore-new-on-the-shelves-come-back-by-melissa-maygrove/

Odd Jobs and Characters – hosted by author Lyn Horner – My odd jobs that inspire my stories and characters.

This week I get to grips with a sword wielding champagne magnet and fall in love – not a bad day’s work! https://lynhorner.com/2017/10/02/special-guest-sally-cronin-the-odd-jobs-gal-swashbuckle-and-romance/

Media Training for Authors – the series continues with a look at the some of the online watering holes where readers gather. There are several out there and once you get started you can explore others that might suit you better but achieve the same result. Bringing you together with readers and reviews.

https://smorgasbordinvitation.wordpress.com/2017/10/07/smorgasbord-media-training-for-authors-advertising-gather-around-the-right-waterholes/

Moyhill Publishing – Update.

Now that the house and garden renovations are nearing the end (garden weather dependent!) Moyhill Publishing is up and running again and we have been working quietly in the background for the last couple of months. We have just received a wonderful testimonial and I have updated some of the details and covers.

https://smorgasbordinvitation.wordpress.com/moyhill-publishing-working-with-indie-authors-established-2004/

Health – that time of year when we need to make sure we are making dietary and lifestyle changes to boost our immune system.

https://smorgasbordinvitation.wordpress.com/2017/10/02/smorgasbord-health-2017-winterising-your-body-influenza-the-opportunistic-pathogen/

https://smorgasbordinvitation.wordpress.com/2017/10/03/smorgasbord-health-2017-cook-from-scratch-snacks-and-dips-for-your-guests/

Smorgasbord Pet health – Hip Dysplasia – get to know your puppy’s relatives.

https://smorgasbordinvitation.wordpress.com/2017/10/05/smorgasbord-pet-health-hip-dysplasia-a-good-reason-to-meet-you-puppys-relatives/

Humour

https://smorgasbordinvitation.wordpress.com/2017/10/02/smorgasbord-laughter-academy-some-gender-specific-nouns/

https://smorgasbordinvitation.wordpress.com/2017/10/03/afternoon-video-rewind-abstract-art-by-a-mammoth-talent/

https://smorgasbordinvitation.wordpress.com/2017/10/04/smorgasbord-laughter-academy-more-observations-on-life-from-cowboys-and-cats/

https://smorgasbordinvitation.wordpress.com/2017/10/06/smorgasbord-laughter-academy-dog-language-and-other-canine-behaviours/

Thank you once again for dropping and as always your feedback is very welcome.