Category Archives: Healthy Eating

We all hope that we won’t have to have surgery …But you never know…If it is a scheduled surgery you have time to take Sally’s advice and get yourselves as prepared as possible which obviously aids recovery times.

If it is emergency surgery that is different so maybe it is a good idea to take Sally’s advice and just aim for a healthier body which will make you feel better and your body will be prepared at all times.

via Smorgasbord Health Column – New statistics on #surgery recovery that are shocking and preparing for an operation.

Healthy Eating…No more diets!

Good morning I hope you had a good week last week… mine was ok…Although I have given myself a good kick up the proverbial just about an hour ago…Butt kicking it is called…haha…

Last week  I covered Anti-inflammatory foods and Added Sugars ...When you break it down it does all point to healthy eating…Not boring and bland…Delicious healthy food with a moderate amount of excise thrown in…

What makes us reach for the biscuit tin or the chocolate bar??

Stress...Comes in all forms from the kid’s untidy bedrooms to an ever-demanding boss…I could write a long list but it comes in so many guises.

What we need is not Ghostbusters but Stress Busters.

Ghost busters logo

Although if you watched a few episodes back to back it would probably de-stress you…haha…

Seriously though Sally published an article on stress which is well worth a read she covers everything much of it based on her own weight loss experiences her weight loss is impressive there are no holds barred she is brutally honest about herself.

https://smorgasbordinvitation.wordpress.com/2019/02/02/smorgasbord-health-column-size-matters-the-sequel-obesity-change-and-stress-reaction-by-sally-cronin/

Of course, a healthy diet sometimes needs to be based on your bodies requirements for example if you have a particular medical condition or diagnosed allergy so I will try to give you meals and recipes but also highlight the benefits of certain ingredients I find it helps if you know what you need to eat for optimum health after all we only have one body…

Also over at Sally’s, she is starting a new series soon for which I am providing recipes which will be highlighting vitamins and minerals also the foods which contain them. I think it is a brilliant idea and will help us all eat for optimum health which is my aim …How about you…??

Now that dreaded word exercise…This girl is brilliant…

Time for some recipes…This one is super easy and so tasty and for those of you like me who are experiencing beautiful weather or just because you want a nice healthy snack…Papaya Salsa… Called the fruit of the Angels by Christopher  Columbus it is packed with Vitamin A & C and rich in sources of antioxidants especially carotenes so married with the tomato and lime Juice it is a healthy little bowl of salsa.

papaya salsa

All you need is papaya, tomato, onions and coriander and some freshly squeezed lime juice…You can make enough for one or enough for a party…Just mix it all up together and enjoy!

If you are experiencing ultra cold weather then, of course, you want something nice and warming…

Today I am giving you one of my favourite dishes  Asparagus is very plentiful here and one of my favourite stir fries with prawns, lemongrass and lime leaves. It is also a good source of Vitamin C.

Very quick and easy to do once you get your ingredients together.

Prawn and Asparagus Stir Fry.

Ingredients:

  • 250 gm asparagus cut in half…asparagus is very thin here but if you are using thicker asparagus then either shave the asparagus or cut into 3-inch pieces.
  • A small piece of ginger peeled and grated.
  • 1 stalk of lemongrass bashed and very finely chopped.
  • 4 lime leaves very thinly sliced
  • 3-4 tbsp of fish sauce
  • 1 tbsp palm sugar or light muscovado sugar
  • 1 tbsp coconut oil
  • 10 raw king prawns either peeled or leave the tails on.
  • 1 shallot thinly sliced
  • 1-2 Thai birds eye chillies finely sliced
  • 2-3 cloves of garlic finely chopped
  • 4 spring onions cut into 2-inch pieces

Lets Cook!

Mix together the ginger, lemongrass, lime leaves, fish sauce and sugar and put to one side.

Meanwhile, heat the wok on high and when it’s really hot add the oil. Once the oil is shimmering, add in the king prawns and stir-fry for one to two minutes, until the prawns have gone pink with slightly golden edges. Remove with a slotted spoon.

Add the onion to the wok and stir-fry for two minutes. Add the chilli, garlic and spring onion and stir-fry for a further four minutes until the onions have softened. Add the asparagus and stir-fry for a further minute.

Finally, add the prawns, pour over the sauce which was prepared earlier, and cook until the sauce becomes sticky (around three minutes).

prawns asparagus Thai stir fry

Serve immediately with Thai steamed rice and enjoy!

Day 5 of my sourdough starter …Take 2…So far so good…Just saying!

Anti- Ageing Food Corner:

Green Tea…My first drink of the day is a pot of green tea…What is Green Tea?

Green Tea drinking set-3057645_640.

Green tea is produced from unoxidized leaves which means it goes through fewer processes thus it has more antioxidants and polyphenols than it’s sister black tea.

Green Tea has been used for many thousands of years in traditional Chinese and Indian medicines.

The amount of research into the medicinal properties of green tea is mind-blowing and very interesting in this case I am looking at the anti ageing properties.

Green tea is about 30 per cent polyphenols by weight, including large amounts of catechin called EGCG. Catechins are natural antioxidants that help prevent cell damage and provide other benefits.

These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals are known to play a role in ageing and all sorts of diseases.

Not only can green tea improve brain function in the short term, but it may also protect your brain in old age.

Thank you for reading this post I am happy that you joined me today.

For delicious healthy recipes, hints and tips on exercise and stress-busting.

I hope you thought so  too xxx

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 vegetable 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 contain to improve our health and wellbeing.

The environment is also something I am passionate about and there will be more on this on my blog this year

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

Blog: https://carolcooks2.com/
Twitterhttps://twitter.com/TheRealCarolT
Facebookhttps://www.facebook.com/carol.taylor.1422

Pinterest: https://www.pinterest.com/caroltaylor56/pins/

Thank you once again for reading this post I hope you all have a great week xx

 

 

 

CarolCooks2…Weekly roundup…Chinese Year of the Pig, Apricots and I killed my sourdough starter…

Welcome to my weekly roundup of posts I hope you have all had a productive week with lots of creative thoughts, no kitchen disasters and if you have please tell…haha

great reads a weekly roundup lady with electronic reader

You know the routine by now…Settle down in your favourite chair, grab a drink and enjoy!

February the 5th sees the start of the Chinese New Year which this year is the year of the pig…Pigs are depicted as animals which mainly eat and sleep and you get nice crackling…with healthy fat ( Official)… Also in the Chinese horoscope, it depicts wealth…

RED AND YELLOW CHILDRENS CLOTHES CHINESE NEW YEAR

Everywhere and everyone will soon be a riot of bright red…Houses decorated and beautiful lanterns hanging everywhere…Children will be walking around in their pretty new red clothes everywhere is so colourful and vibrant.

https://carolcooks2.com/2019/01/28/chinese-new-year-the-year-of-the-pig/

Time for Healthy Eating and this week I looked at Anti-inflammatory Diets which doctors are sometimes prescribing as if you reduce inflammation in the body it can reduce the symptoms of some conditions.

On hearing these words many people just freak and think what! It is going to be expensive, it will be foods I don’t like, I am going to have to eat different food from the rest of my family… all manner of thoughts…

No more...Diets Healthy eating (4)

It is Healthy Eating no more no less…It is knowing which foods cause inflammation and which foods help calm inflammation…Pure and simple…

https://carolcooks2.com/2019/01/29/healthy-eating-the-bonus-you-may-lose-a-few-kilos-anti-inflammatory-foods/

Talking about which foods are good to eat it bought up the subject of sugars a few people commented they had been advised by a doctor or they themselves wanted to reduce their sugar intake and they were appalled to find that most foods contained sugar and many …And here’s the kicker Added Sugars.

Sugar is addictive just like cigarettes, alcohol and is contributing to the mounting obesity figures around the world…Many government agencies are calling to reduce sugars but are not going far enough the Sugar Companies are applying pressure and winning in many cases…This is disgusting and needs to be stopped…

Do we need sugar?

lump-sugar-549096_1920

Yes…Your body does need carbohydrates, which are broken down into sugar in your body. This sugar is essential for your body to create energy to survive. However, it is not necessary to include sugary foods or added sugars in the diet in order for your body to make energy.

If we know our sugars and know how much we should be consuming in a day that is the first step.

https://carolcooks2.com/2019/01/30/added-sugars-do-you-know-where-it-is-hidden/

It was then over to Smorgasbord Health column Cook from Scratch with Sally Cronin and Carol Taylor–Healthy #Apricots and #Recipes…

fresh apricots

Apricots which I love have many health benefits as Sally will tell you and I provide the recipes…It doesn’t get better than that, does it?

I don’t know how anyone gets the idea that healthy food is boring…It isn’t …Simples…

https://smorgasbordinvitation.wordpress.com/2019/01/30/smorgasbord-health-column-cook-from-scratch-with-sally-cronin-and-carol-taylor-healthy-apricots-and-recipes/

Thursday already and normally I get to rant…Well, it relieves stress and stress kills…This week I gave you all good news all the great incentives which are going on around the world to stop waste, clean up the beaches and the sea, to tell you how to recycle clothes and put your own personality on them… Some great ideas which even a child could do and something you could encourage your kids to do…THEY WOULD LOVE IT!

https://carolcooks2.com/2019/01/31/waste-not-want-not-week-9/

Lastly week 5 in my kitchen...I killed my sourdough starter and have now started again and am on Day 3…I made a lovely lentil stew with the recipe Darlene gave me and if you want a bowl of meat-free comfort food to keep the cold out this is for you…I also made and it was lovely with the strawberries I got beautiful little ones from Chiang Mai…Why I haven’t made this cream before I shall never know…Fresh cream is very expensive here and sold in big cartons and not always available it can also help pile on those lbs and I am trying to keep them off…haha…I just whipped a carton of chilled coconut milk and viola I had some lovely cream which tasted just as good as whipped fresh dairy cream…But Dairy free…

Dairy free cream

I kid you not…It was lovely…even hubby liked it and he loves his cream and not much persuades him to change from what he knows and loves…So today when I went shopping I bought 2 small cartons for the chiller ready for when we want some topping for our fruit or pie…Simples…

Enjoy your Sunday and thank you for reading if you liked what you read please let me know in comments I love to hear all your comments xxx

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 vegetable 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 contain to improve our health and wellbeing.

The environment is also something I am passionate about and there will be more on this on my blog this year

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

Blog: https://carolcooks2.com/
Twitterhttps://twitter.com/TheRealCarolT
Facebookhttps://www.facebook.com/carol.taylor.1422

Pinterest: https://www.pinterest.com/caroltaylor56/pins/

Thank you once again for reading this post I hope you all have a great week xx

 

Week 5…In my kitchen…I killed my sourdough starter…

Welcome to my kitchen already one month has gone and we are in February…I still haven’t tackled that cupboard as I have been sorting out bookshelves and moving them.

My sourdough starter which was on day 7 has died I think because it was lively and I put it in the fridge overnight it was not strong enough ( Celia did warn me)…I killed it!

Today I started again…Take 2…Day 1… Still, it gives my proving basket time to arrive my bargain of the week at half the price Amazon charged and the same make…

Our chicken dish this week was another Thai curry this time a Massaman Curry…

Thai massaman is a rich, creamy fairly mild Thai curry sometimes tomatoes are added and traditionally cashews but can be optional. Vegetables are also varied depending on what is available or in season… play with the flavours. some variations add fruit like pineapple or oranges. The curry paste also has a distinctive orange colour and is in oil so immediately recognisable from other Thai red curry pastes. Some of the ingredients used in the making of massaman paste are not traditionally used in other Thai curries for example star anise, cloves and cardamom but are believed to have been introduced to Thai Muslims by Persian traders. The name massaman is believed to have evolved from the word Mussulman which is another word for Muslim.

chicken massaman gai Thai curry

  • 500 gm chicken breasts/ thighs
  • 2 med potatoes cut into cubes
  • 1 tbsp of massaman curry paste
  • 1 tbsp fish sauce
  • 1 tbsp of oil
  • Bunch coriander chopped
  • 6 baby corns halved
  • Handful sugar snap peas halved
  • Few mushrooms quartered
  • Med tomato sliced ( optional)
  • ¼ cup unsalted cashews( optional)
  • 400 ml Coconut milk

Let’s Cook!

Add oil to a pan and stir in 1 tbsp massaman curry paste add tbsp fish sauce and cook for a minute to release flavours.
Add chicken and stir to combine with curry mix add coconut cream and potatoes. Bring to a soft simmer and cook for 20 minutes or until chicken is cooked. And potatoes are soft.
Taste and adjust seasoning if required more fish sauce or curry paste.
Add corn, peas, mushrooms and tomato if used and cook for a further 7-10 minutes stirring occasionally.
Stir in coriander reserving some for garnish.
Add cashews and cook for 2 mins.
Serve with steamed rice and garnish with coriander and chopped cashews.

Enjoy!

My new dish this week is a vegetarian one the recipe given to me by Darlene author of the Amanda books… A lentil stew from Syria.

lentilmstewwithbread

Yakhmat ‘Adas (from Syria and Lebanon)

  • 1 cup lentils, rinsed
  • 5 cups water
  • 4 tablespoons olive oil
  • 2 medium onions, chopped
  • 4 cloves of garlic, crushed
  • 1/4 cup rice, rinsed
  • 1/4 cup fine noodles
  • 2 cups stewed tomatoes
  • 1 teaspoon ground ginger
  • salt and pepper to taste
  • 4 tablespoons finely chopped fresh basil or 2 teaspoons dried crushed basil

Place lentils and water in a saucepan and bring to a boil. Cover and cook over medium heat for 20 minutes.
In the meantime, heat oil in a frying pan and sauté onions over medium heat until they begin to brown. Stir in garlic and rice and stir-fry for another 3 minutes.

lentilstewwithbasil
Add frying pan contents along with remaining ingredients, except basil, to lentils and bring to a boil. Cook another 20 minutes, adding more water if necessary. Remove from heat and stir in basil.

Enjoy! Nice with pitta bread.

Note: I usually cut the recipe in half as it makes a lot.
*Did you know that lentils are good for anaemia, low blood pressure and ulcers.
From my favourite cookbook, Classic Vegetarian Cooking from the Middle East and North Africa by Habeeb Salloum.

Thank you, Darlene it was delicious I used really fine vermicelli noodles, fresh ginger as I grow my own and don’t use dried and Thai basil…It definitely makes a lot though I am pleased I halved the recipe on your advice xxx

My go-to flatbread recipe…

  • 1/2 cup water.
  • 1/4 cup of milk
  • 2 cups flour.
  • 1 tbsp Baking Powder.
  • 2 tbsp oil
  • 1/2 tsp salt.

Let’s Cook!

Sift dry ingredients together. Add liquids and mix thoroughly…I used my food processor and it took literally 2 mins…. if that and formed a ball. If it is too sticky add little more flour. Divide into 8 pieces. Flatten with the heel of the hand and roll out very thin.

My first attempt at this and I didn’t roll mine out thin enough to start with.

Heat pan and cook 2/3 minutes each side turn over with tongs or fish slice and done… finito..ready to fill…easy peasy.

Lastly, I am trying to cut down not only on added sugars but fat and I have seen many recipes for making a non-dairy cream with coconut cream/milk that I thought it was time I tried it as this is the home of coconuts…haha…

Coconut milk is in the fridge as is the stainless steel pot and the whisk blades…Christmas Pudding on to steam …Yep you heard it correctly my Thai daughter in law loves Christmas Pudding and we have some left so our treat after dinner is a bit of Christmas pudding with this coconut non-dairy cream…

 

Wow..that was easy it whipped up in about 2 minutes if that I added nothing and it was very nice even hubby who loves fresh cream and lots of it had to admit it tasted good…I think it is easier here as our coconut milk is 100% no additives at all…I will be making this in future and it is so much healthier. A non-dairy cream which would go with any dessert.

I would also like to thank everyone who follows my blog…If I don’t message you a thank you it is because I can’t as your Gravatar doesn’t link to your blog or there is no outside link to your self hosted blog …Not having that could potentially lose you, readers, it does seem to be a common mistake when setting up a blog and indeed one I made until someone kindly pointed it out to me…Pete has outlined everything in this blog post which for me was most opportune I hope it helps you…How to link your Gravatar to your blog.

Have a great weekend and please share with us anything you have made this week or even any kitchen disasters all your comments make my day xxx

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 vegetable 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 contain to improve our health and wellbeing.

The environment is also something I am passionate about and there will be more on this on my blog this year

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

Blog: https://carolcooks2.com/
Twitterhttps://twitter.com/TheRealCarolT
Facebookhttps://www.facebook.com/carol.taylor.1422

Pinterest: https://www.pinterest.com/caroltaylor56/pins/

Thank you once again for reading this post I hope you all have a great weekend xx

 

 

Added Sugars…Do you know where the added sugar is hidden?

Good morning yesterdays Healthy Eating post raised a few comments about sugar, Added Sugar as my aim is to help you make the right choices for a healthy diet have a body which is a healthy weight which can also fight of or help keep many diseases and illnesses at bay naturally.

I thought I would address your concerns now!

A healthy immune system doesn’t mean eating foods that taste like cardboard and it doesn’t mean never ever letting that piece of cake or chocolate ever past your lips again it means learning what food you need to be healthy and knowing that you can have the occasional treat …

It is about moderation, about enjoying those 2 squares of chocolate even more than when you demolished a whole bar and then you feel guilty about eating it, so almost certainly you then starved yourself or ate those cardboard things called rice cakes for two days…I mean how tasteless are they???

But is that good for you?… Certainly not…

SUGAR…..Do we need it?

lump-sugar-549096_1920

Yes…Your body does need carbohydrates, which are broken down into sugar in your body. This sugar is essential for your body to create energy to survive. However, it is not necessary to include sugary foods or added sugars in the diet in order for your body to make energy.

If we know our sugars and know how much we should be consuming in a day then that is the first step.

UK NHS guidelines:

  • Adults should have no more than 30 gm of free sugars a day, (roughly equivalent to seven sugar cubes).
  • Children aged 7 to 10 should have no more than 24 gm of free sugars a day (six sugar cubes).
  • Children aged 4 to 6 should have no more than 19 gm of free sugars a day (five sugar cubes).
  • There is no guideline limit for children under the age of 4, but it’s recommended they avoid sugar-sweetened drinks and food with sugar added to it.

Free sugars are found in foods such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods we should cut down on.

It is not referring to the sugars which are naturally occurring in foods although some foods do have a naturally occurring high amount of sugar so it is knowing which food you can eat almost as you like although that word which I love does creep in here…Moderation!

But… eating a sensible amount as many foods with naturally occurring sugar are also packed with lots of fibre, vitamins and minerals.

Therefore it makes sense to know your foods…Know which ones are high in sugar and which ones are lower in sugars…It means reading the ingredients on the packet and if sugar is in the first three ingredients then put it back!

Manufacturers I just love to hate are sneaky people and love to fool us… So if you see a label and don’t see the word sugar DO NOT think it is sugarless because those sneaky manufacturers have used another word like simple carbohydrates, honey, rice syrup, organic dehydrated cane juice, agave nectar, barley malt syrup, corn sweetener, fructose, invert sugar, high fructose corn syrup and it goes on… PLEASE check those labels carefully.

What did please me though was the Canadian Governments stance and they warn that you should be aware of clever marketing? It covers in depth how clever marketing can tempt you…I am sure the food manufacturers probably don’t like this new version…Well about time we stood up to them and their marketing ploys and prove we aren’t all stupid and easily swayed… It also has recipes it is a great new move by the Canadian Government lets hope we can put pressure on our governments to follow …If they are then please let us all know what they do to help improve your health and wellness as a nation.

https://food-guide.canada.ca/en/?fbclid=IwAR36hG-mLfHhLvDrOenOrEvDsI_cFVueANKUC9k1CDWw5zvlk1Vi3hLLqZw

It is knowing what you can substitute for those high in sugar foods… It means making an informed decision about the food YOU eat and feed YOUR family.

You can still eat great food, tasty food so don’t think you are going to be deprived …You won’t…

I am now going to give you a little list of foods which are high in sugar and foods which are lower and also some suggestions as to an alternative…A healthier alternative.

Foods High in Sugars.

Cereal, Cereal Bars, Ketchup, Sauces, Flavoured teas, Fruit Juices, Soda’s, Flavoured yoghurt, Dried fruits… I think by now you should have got the gist… These are all processed foods…

Now just looking at that list what small adjustments can you make or do you make already??

Porridge Oats.

I love porridge oats..although I haven’t eaten it in a while but with some home-made fruit compote or just fresh fruit a lovely breakfast which will keep you going until lunchtime.

Muesli

Honestly not for me..maybe if I made it…No ..I have never been a fan but I know many people who just love it! ( At least) I am honest…haha

Shredded Wheat

Now, who can eat two shredded wheat???

Bran flakes

These I do like with a sliced banana…very nice.

Cereal bars…again why would you? But no accounting for taste and many of my friends and family love them…Check the labels or make your own…I did!

I know many people eat them as a snack, when exercising etc ( they fit in your handbag ) and can be eaten on the go… so I thought I would make some using my favourite ingredients and then maybe I would get to like them and of course, they wouldn’t be like these shop brought ones full of sugars with that boring bland taste…

Carol’s Snack Bars:

  • 2 cups of oats
  • 1/4 cup nut butter
  • 1/4 cup honey, proper maple syrup or agave
  • 1 1/2 tbsp Coconut Oil
  • 1/4 tsp salt
  • 1 tsp vanilla essence
  • 1 egg white
  • 1/3 cup of dried fruit chopped I used Apricots
  • 1/2 cup unsalted roasted nuts I used walnuts.
  • 1/2 cup coconut ( optional)

Let’s bake some snack bars…

With the oven on 350 degrees put the oats on a baking tray and cook for about 12 mins or until they are lightly browned( not burnt like my first batch) Remove from the oven and leave to cool down.

In a small pan add the nut butter, honey and coconut oil and warm gently add salt and vanilla essence and whisk until smooth, add the egg white and whisk again.

To the cooled oats add the nuts and fruit stir to combine then mix in your butter mixture, stir well until the oats are coated.

Line an 8-inch baking tin with parchment paper.

Pour in the mixture pressing down well so the mix is packed tightly or the bars will crumble when you cut the bars using the snack bars into pieces.

Bake on 350 degrees until the mixture is lightly browned around the edges about 20 mins depending on your oven.

Cool the pan on a wire rack for about 15 mins then lift the mixture out using the parchment paper.

Cool completely and cut into squares or oblongs.

Oats-apricots-walnuts-coconut

It is as I have always said it is about eating the food …You like!

Ketchup…Homemade ketchup is far better and also less sugar.

If anyone has a good tried and tested tomato sauce recipe please share as many recipes are either too vinegary or sweet…

Sauces… Sauces come in jars and packets and almost certainly are packed full of preservatives, salt and sugar…What can I say I have always made my own gravy and sauces…

 We have six children and with me and hubby that was 8 to feed that was without the kid’s friends …etc, etc..To buy packets and jars I would have needed a trolley just for packets and jars work out the cost of that for a month… No brainer I made my own … It is amazing what spurs you on to do that…Isn’t it???

Fruit Juice…

Again with all my lot …I learnt to buy fruit in season, make juice and top it up with sparkling water…I will also add that was a treat… Water was the drink of choice …Pure and simple…WATER!

glass water apple tape measure

Sodas…

I was a mean mum… Soda’s were a treat at Christmas…

Now I know just how much sugar is in them… 39.2 grams of sugar per serving, which is almost 10 teaspoons of sugar… I don’t feel mean at all…

Flavoured yoghurt.

A quick tip: Natural or plain full-fat yoghurt will contain about 4.7g of sugar per 100 gm, but this is lactose, not fructose. Lactose is a naturally occurring sugar in dairy and doesn’t affect the body in the same way that fructose does.

Some fruit flavoured yoghurt have as much as the equivalent of 7 tsp of sugar…

From where I am standing you would only need a can of soda pop or yoghurt and you would be over your recommended daily guidelines.

Buy natural or Greek yoghurt or make your own …I think Yoghurt needs to be a separate post…Yoghurt what is in it really? and how to make your own xx

Fresh Fruit…Who doesn’t love fresh fruit there is so much choice and it is a good choice but fruit also has sugar and although it has naturally occurring sugars some are better than others.

Dried fried has a higher concentration of sugar but eaten in moderation it is also high in fibre and vitamins so when choosing also look at that…

Which fresh fruits have the highest amount of sugar??

Grapes, lychee, Figs, Mango, Cherries which are all fruits I love but I still eat them just apply some common sense and although I love figs they are high in sugar I couldn’t or wouldn’t eat that many anyway… They also have a laxative effect.

A few of each…I could just dive in now.

Olives( Yes) it is a fruit, avocado, rhubarb, cranberries, strawberries, raspberries, kiwi are all fruits which are lower in sugar and all fruits which I absolutely love…

olives queen olives

Well, that’s my not so little spiel over…I am happy that you joined me today I do hope you have enjoyed it  I am looking forward to your comments and if you also hit the share buttons I would love that …. Carol xxxx

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 vegetable 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 contain to improve our health and wellbeing.

The environment is also something I am passionate about and there will be more on this on my blog this year

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

Blog: https://carolcooks2.com/
Twitterhttps://twitter.com/TheRealCarolT
Facebookhttps://www.facebook.com/carol.taylor.1422

Pinterest: https://www.pinterest.com/caroltaylor56/pins/

Thank you once again for reading this post I hope you all have a great week xx

Healthy Eating…The bonus? You may lose a few kilos… Anti-inflammatory foods…

Welcome to Tuesdays healthy eating post…It is a tad cooler here in the mornings and the fan is staying firmly off my shawl is around my shoulders albeit the sun is shining…I can hear you… I know many of you are experiencing extremely cold weather so never fear the recipes here today will warm the cockles of your heart…

Here I am clocking up the digits so I am going to have a little corner for food which will help alongside a healthy diet to help keep those wrinkles at bay… and hold back the sands of time…

shar pei puppy

It is also a known fact that if you eat half, walk double, laugh triple and love without measure that YOU will live well and longer!

I know that some health conditions are caused all or partly by inflammation and doctors may advise following an Anti-inflammatory Diet.

On hearing these words many people just freak and think what! It is going to be expensive, it will be foods I don’t like, I am going to have to eat different food to the rest of my family… all manner of thoughts…

It is Healthy Eating no more no less…It is knowing which foods cause inflammation and which foods help calm inflammation…Pure and simple…

Let’s have a look, shall we? Break it down…

Firstly reassess your lifestyle as stress plays a huge part in this…Chill out!

relaxed reading kindle lady

Exercise goes without saying...It doesn’t need to mean expensive gym fees…Walking, riding a bike, using your bottom stair for step ups, using cans of beans to get those arms working, a hula hoop, a skipping rope, cleaning those windows, play ball with the kid’s, if they have a trampoline need I say more…Unleash that fun side…

girl trampoline

Many little bursts of exercise through the day can work wonders.

What to eat?

Fewer highly processed foods...You knew I was going to say that …Didn’t you? Look on the bright side it will save you money…

Spices...Turmeric contains curcumin, garlic a wonderful bulb which adds flavour to foods and helps curb inflammation, ginger may reduce muscle pain and soreness and its anti-inflammatory properties can help with Osteoarthritis.

Reduce caffeine as in  tea and coffee drink and replace with

  • Chicory Coffee
  • Matcha Tea….more info here 
  • Golden Milk. Golden milk is a rich, caffeine-free substitute for coffee. …
  • Lemon Water. …
  • Chai Tea. …
  • Rooibos Tea. … I know this as Redbush Tea and love it!

Red wine has known anti-inflammatory properties…There seem to be 2 camps on this consume or avoid…My take try moderation…

Oily Fish for that Omega 3… Salmon, tuna and sardines are all good…Just know your source and that it is sustainable fish.

Olive oil and avocados…

Eat plenty of fruit and vegetables…Spinach and kale are both rich in Vitamin K and help curb inflammation as do broccoli and cabbage…Cherries, raspberries and blackberries whose colour is a type of pigment which helps inflammation. Go for colour and variety.

Whole grains…Oatmeal, whole-wheat bread, Brown Rice all may help lower inflammation.

Beans contain so much fibre and are loaded with antioxidants to help reduce inflammation.

Nuts just a handful a day… Almonds and walnuts…

Now, what to ditch… Or cut down gradually…You will notice the difference guaranteed!

  • Refined sugars and starches
  • Sodas and other highly sweetened drinks
  • Hugh fat and processed meats
  • Fried Foods
  • Transfats

beach desert island

None of these should come as a surprise to you unless you have lived on a desert island with no radio, newspapers or the internet for the last 30 years…

After following this you should notice a difference in any joint pain, stiffness, swollen joints or redness…

To give you a start here is a day’s food plan starting with breakfast.

Porridge and a lovely berry compote made with frozen berries just cook some and reduce down…Too sour add some honey.. or as I often have…

muesli-3186256_1920 porridge fruit

Pineapple Smoothie

Full of fibre and protein, which makes people feel fuller for longer.

Mango and Pineapple Protein Drink 1

Pineapple contains high levels of bromelain, which has anti-inflammatory properties. Bromelain supplements are an emerging market due to its anti-inflammatory properties.

Lunch… A lovely bowl of soup

squash-pumpkin- soup

  •  1 small squash, peeled and deseeded. Cut into pieces.
  •  1 brown onion, peeled and cut up
  •  1 carrot washed and cut
  •  4 cloves of garlic finely chopped
  •  Piece fresh ginger finely chopped
  •  3 Broccoli stalks, peeled and cubed (I always save the broccoli stalks) for when I make soup. Waste not, want not and I think ideal for soups for flavour.
  •  1-1½ litres fresh home-made vegetable stock

Let’s Cook!
Heat a glug of olive oil and gently cook garlic ginger and onion to just soften and not colour.
Add other vegetables gradually and cook while stirring for about 5 minutes, then add the stock and seasoning.
Simmer gently for about an hour or until vegetables are lovely and soft and remove from heat. I let it cool down before I blend.
This makes a lovely vegetable soup but I also use it as a base and freeze in portions.
When I reheat I add little-dried chilli flakes and 1 or 2 tbsp of coconut milk.
It just gives it a creamy flavour.
Sometimes I add crushed lemongrass stalk and a little fish sauce, it depends on how I feel, it is a versatile soup base so play with it, have fun.
Add some curry powder, a squeeze or 2 of lime juice or coriander, whatever you fancy. Enjoy!

Dinner… Salmon with Greens and Cauliflower rice.

Salmon Trout my way…

salmon with herbs and chilli steamed

  • 180 gm  Trout or Salmon fillet.

For Topping:

  • 1 spring Onion finely chopped.
  • 2/3 stems Coriander chopped finely.. I use the stem as well.
  • 1 red birds eye chilli finely chopped.
  • 1 tbsp Fish Sauce.
  • A cheek of lime.

Mix all ingredients together.

Put fish on foil and spoon topping on. I reserve some of the toppings to add when serving. Seal foil and put in the oven on 180 for 10/15 mins until cooked.

Saute some kale or spring greens and serve with Cauliflower rice… recipe here

These are just some ideas of foods to eat and cook with if you need to follow an anti-inflammatory diet…Not so daunting is it?

Many of these foods are foods which you may have in your fridge/larder or buy already.

Anti- Ageing Food Corner:

Let’s start with a treat…Dark Chocolate ( Not milk) is loaded with nutrients which can have a positive effect on your health. Made from the seed of the Cocoa Tree it is loaded with antioxidants…Studies show that it can improve your health and we are talking proper chocolate here..Not your cheap stuff but one with a high cocoa content dark chocolate with 70% or higher cocoa content.is rich in fibre, iron, magnesium, copper, manganese and a few other minerals just apply the moderation bit as it does contain sugar but the fats are mostly saturated and monounsaturated, with small amounts of polyunsaturated fat.

dark chocolate stacked

A couple of squares a day my father swore by it and had his two squares with his afternoon tea so go on treat your self to a good bar of dark chocolate and some of them now have chilli and chilli and chocolate is good…

Well, that’s my not so little spiel over…I am happy that you joined me today.

For delicious healthy recipes???

I hope you thought so xxx

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 vegetable 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 contain to improve our health and wellbeing.

The environment is also something I am passionate about and there will be more on this on my blog this year

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

Blog: https://carolcooks2.com/
Twitterhttps://twitter.com/TheRealCarolT
Facebookhttps://www.facebook.com/carol.taylor.1422

Pinterest: https://www.pinterest.com/caroltaylor56/pins/

Thank you once again for reading this post I hope you all have a great week xx

CarolCooks2 weekly roundup…Winter Warmers, pollution popsicles and the month of the wolf…

January is the month of new beginnings and always makes me want to clear out and change things around and my head churns with ideas and plans…Some which will come to life and take shape and many just dreams of what could be…What does January mean to you?

Saying how it makes me feel made me wonder what January depicted…  January means  “month of the wolf” in Saxon terms. ” Janus is the god of the doorway in Roman Mythology. To us in this modern age, January is the door to the new year. Broken down like that it makes my feelings perfectly normal…Doesn’t it?

great reads a weekly roundup

Take a pew, grab your favourite drink and enjoy my roundup of posts…There is something for everyone …

Firstly is a post from D.G.Kaye and is a lovely post which sums up my life…Since moving here there are people who I thought would keep in touch and haven’t and people who I knew but not so well and they have…I meet people now who just pass through on their travels or holiday, some stay for a while and some have become good friends…But all part of life’s rich tapestry and all have left me with memories to treasure (even recipes) and I hope I have done the same …xxx

reasons-and-seasons

Debby’s post sums this up very nicely so please pop over and have a read…

https://sistersofthefey.com/2019/01/15/meeting-people-for-reasons-and-seasons/

Something most of us think about as we wrap up warm or strip off depending on your weather is looking after ourselves and maybe shifting a few unwanted kilos …

wooly hat snow

https://carolcooks2.com/2019/01/22/healthy-eating-how-to-shift-those-christmas-kilos/

Wednesday the middle of the week sometimes it just flies …my week not so much it was visa time and day one …did not go well the young man informed me I did not have enough money to stay…shocked as we always do …I went away and pondered what the ??? we were going to do…It was my son who said, “he has used the US dollar not the British pound.”..I looked at the exchange rates and saw he was correct…So the next day copy of said exchange rate in hand I returned…After some umming and ahhing he decided he would check…3 times he did the calculation as he insisted ” I did not do it wrong” Then with a smile, he informed us ” Today it is ok”

Welcome to the Land of Smiles…

Thai boys in tree

I think this calls for a bowl of comfort food so come with me over to my Cookery Column @ Sally’s…

https://smorgasbordinvitation.wordpress.com/2019/01/23/smorgasbord-blog-magazine-the-food-and-cookery-column-with-carol-taylor-winter-warmers/

My first Waste Not! Want Not! of the year and what impressed me most was the Pollution Popsicle and the passion these young people have for cleaning and protecting our ecosystem.

https://carolcooks2.com/2019/01/24/waste-notwant-not-part-8/

Lastly, it was week four in my kitchen(s) …Yes, I have two…Now where to put the books?…

shitake mushroom larb

I am also cooking more meat-free dishes and this Mushroom Larb was very nice easy to make and lots of lovely Thai flavour…It was a definite hit in our house…So pop over and see what else was cooking and of course being moved…Just an update on my sourdough starter it is also doing well…xx

https://carolcooks2.com/2019/01/25/week-4-in-my-kitchen/

I hope you have enjoyed this roundup and please let me know in comments as I love to hear from you….Thank you for reading xxx

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 vegetable 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 contain to improve our health and wellbeing.

The environment is also something I am passionate about and there will be more on this on my blog this year

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

Blog: https://carolcooks2.com/
Twitterhttps://twitter.com/TheRealCarolT
Facebookhttps://www.facebook.com/carol.taylor.1422

Pinterest: https://www.pinterest.com/caroltaylor56/pins/

Thank you once again for reading this post I hope you all have a great week xx