Happy Foods!

ANANAS

 Stress and the lack of magnesium are so closely related that it is advisable for those who lead a very fatiguing life to add foods rich in magnesium, such as bananas. Increasing the intake of magnesium reduces anxiety and makes for better sleeping.

 Other sources of magnesium are walnuts, legumes, vegetables and wheat germ.

ORANGES

 Two glasses (350 ml.) of fresh orange juice are enough to diminish nervousness, bad moods and depression; low lack of vitamin C, the nutriment which favors the secretion of thee noradrenaline, could provoke irritability and dejectedness.

 Also, not eating foods rich in said vitamin prevents the organism from absorbing the iron necessary for fighting fatigue.

WALNUTS

 Due to the type of soil in which they grow, Brazilian walnuts are rich in selenium, which, according to certain research, are related to pleasant disposition, one or two walnuts suffice.

 Other sources of selenium are fish, seafood, beef and whole-wheat bread.

 The majority of foods contain one or several of the 20 aminoacids (which are the principal constituents of proteins, both animal and vegetable).

 These substances compete with one another to feed the brain. Eating a few slices of whole-wheat bread contributes to our "hearing" the message of the tryptophan aminoacid, to wit "get happy"

 Once it reaches the brain, the tryptophan increases the serotonin, a cerebral substance which tranquilizes and enhances the mood.

 The secret is in eating the bread before meat or cheese, which are rich in protein, so that the tryptophan may reach the brain before the other aminoacids.

CHOCOLATE

 Ninety percent of all women have a craving for chocolate, especially when they are premenstrual or are bored or very tense.

 Some experts believe that like many other foods sweet and rich in carbohydrates, chocolate can have a soothing effect; others, however, consider that the caffeine and other substances contained in chocolate could act as stimulants. Be that as it may, the very pleasure to the palate suffices to make one feel happy.

TURKEY

 This source of protein with low fat content is rich in tyrosine aminoacid which heightens the concentration of dopamine and noradrenaline . These are hormones that work within the brain and at the same time increase motivation and encourage reflexes, augmenting the organism resistance to stress.

 A turkey, tuna or chicken sandwich are also good options.

RED MEAT

 Small quantities of red meat can be a good energy source. 85 grams a day suffice to considerably raise iron intake.

 Abstention of red meat could cause more harm than benefit. People who are on this type of diet in order to reduce the cholesterol concentration in the blood are liable to suffer an iron deficiency (mineral which helps to oxygenize the tissues and provide them with energy) thereby causing fatigue and weakness.

HOT PEPPERS

 The taste for spicy sauces apparently is not only due to its flavor. Capsicin (this substance through which the pepper acquires its irritating power) stimulates the nervous terminals in the mouth and causes a burning sensation and the brain segregates endorphins which can produce temporary euphoria.

WATER

 Low dehydration is a common and often inadvertent cause of weariness.

 When the body is lacking liquids the blood flow in the organs lessens and the function of same slows down. Do not drink water only when you are thirsty; the majority of adults require from 8 to 10 glasses of water a day.

 Refreshments, teas and coffee are NOT substitutes for water since they may cause diuretic effects and increase dehydration.

COFFEE

 A cup of coffee in the morning may be a good way to start the day. The caffeine in 2 cups of coffee are good for clearing the mind an feeling more vigorous for a period of up to 3 hours.

 Some researchers feel that caffeine causes a low and passing increase in blood pressure and inhibits the hormone activity which produces drowsiness. Do not exceed more than 2 or 3 cups of coffee a day as more than that may produce irritability and nervousness.

Chocolate The N-acyclethanoloamine group of chemicals found in chocolate stimulates channels in the brain to release endorphins. As every chocoholic knows, a quick fix will, as scientists at the Neuro-sciences Institute in California claim: 'heighten sensitivity and produce euphoria'.

Happiness rating: 5 (out of 5)

Nutritional value: Chocolate contains high quantities of phenols, antioxidants which boost mood, but it also contains large amounts of fat and sugar and so piles on the calories. Because chocolate is sugary, it increases blood sugar levels very quickly, causing an energy boost, but this is followed just as quickly by a slump. So chocolate is best saved for an occasional treat when you really are feeling down in the dumps.

Strawberries These are a rich source of vitamin C, which helps in the production of endorphins and aid the absorption of iron. They are also a good source of potassium, which helps in the generation of nerve impulses. The red colour of strawberries is due to anthocyanidin, a flavonoid known as pecargonidin.These also change our mood for the better.

Happiness rating: 4.

Nutritional value: Sweet enough from their own sugar, strawberries are carbohydrate (starch) free but do contain some fibre. Flavonoids are powerful antioxidants, which help rid the body of harmful toxins.

Ice-cream Most varieties contain a good source of vitamin A, riboflavin, vitamin B12, calcium and protein from the milk.

Happiness rating: 4.

Nutritional value: The best-tasting ice-creams tend to be high in fat and sugar so are best eaten as occasional treats. Less fattening alternatives include calcium-fortified frozen yoghurts and desserts containing just 1pc fat.

Pasta A great source of protein with no fat, pasta is also a good source of complex carbohydrates, which fill us up while releasing energy slowly. Protein contains two amino acids, tryptophan and L-pheny-lalanine, which also produce endorphins. It has been shown that a lack of protein in the diet can cause depressed moods in people with low intakes of these amino acids.

Happiness rating: 3.

Nutritional value: Excellent. Pasta made from wholemeal flour is an even better choice, as it contains a high quantity of fibre and vitamin B complex.

Bananas Bananas are rich in potassium, which is a vital mineral for nerve function. The natural sugars in bananas are released quickly into the bloodstream, making you feel energetic. This fruit contains plenty of starchy carbohydrate, which sustains your good mood.

Happiness rating: 3.

Nutritional value: One of nature's ideal snacks. Contain plenty of potassium, fibre and starch. Also have antibiotic activity and strengthen the stomach lining against acids.

Grapes High in endorphin-producing vitamin C and full of natural sugar for energy.

Happiness rating: 4.

Nutritional value: Good source of potassium. Red and black grapes are high in poly-phenols, which are a powerful source of antioxidants and help to protect against cancer and heart disease.

Oranges High in vitamin C, which produces endorphins. Also contain good quantities of B vitamins and flavonoids.

Happiness rating: 4.

Nutritional value: Oranges, like all citrus fruits, are an excellent source of antioxidants.

Nuts Rich in B vitamins, proteins and selenium, a mineral which has been shown to have positive mood-influencing properties. Brazil nuts are the richest source of selenium.

Happiness rating: 3.

Nutritional value: High in fat, so high in calories. However, the fat is unsaturated and therefore does not contain cholesterol, so nuts are a good source of fat for our diet. A useful form of protein for vegetarians.

Sesame seeds A good source of protein, antioxidant vitamin E and calcium. Again they are a great source of protein for vegetarians.

Happiness rating: 3.

Nutritional value: High source of fat but, as with nuts, this is largely unsaturated and therefore good for us as long as it is eaten in moderate amounts

Yum!

Also great pud - frozen rasberries blended with yogourt and a teeny bit of sweetener - nice!

Yum list

- celery, onion, garlic, bacon
- chicken, chorizo, baby tomatoe stew
- lamb tagine
- green curry (cilantro, lime, red pepper and coconut
- big white beans, tomato, onion, garlic, chorizo, feta
- beetroot, feta, greens
- roast veg - carrots, aubergine, pine nuts, salad, red pepper, feta, green beans, red onion
- makarel, yogurt, dill, lemon spread (a la REal Greek)

- pasta, chilli oil. topped with rocket and fresh grated parmasan (plus something else cooked in?)

creamy mushrooms

ingredients
• a small rustic loaf of bread,
to serve
• 350g chanterelles
• a small bunch of fresh
curly parsley
• 30g butter
• olive oil
• ½ a red onion, peeled
and finely sliced
• sea salt and freshly ground
black pepper
• 150ml single cream (not too much!)
• 1 lemon

Preheat your oven to its lowest setting and pop the loaf of bread in to warm through. Spend a few minutes gently brushing along the underside of the mushrooms to get rid of any bugs and dirt that might be hiding there. This is well worth the effort. Finely chop your parsley, stalks and all, reserving a few of the leaves.

Put the butter into a large hot pan and as soon as it starts to melt add a drizzle of olive oil, the mushrooms, sliced onion and a good pinch of salt and pepper. Stir everything around and cook for about 8 minutes, or until the onions have softened and the mushrooms are starting to caramelize and take on colour.

Add the chopped parsley, then pour in the cream. Continue to stir and cook for another minute, until the cream has come to the boil, then turn down the heat and simmer for a minute before removing from the heat. Add a good squeeze of lemon juice, have a taste, and add more salt, pepper or lemon juice if it needs it. Take your bread out of the oven and tear it into big chunks. Divide the mushrooms between your plates and scatter over the reserved parsley leaves. Serve with your chunks of bread on the side to mop up all the creamy mushroomy juices, and tuck in!

Jamie Oliver Reipe Bank

https://www.jamieoliver.com

Spain, Morocco, Italy, Greece, France, Sweden

LEMON MOUSSE - Jamie

dessert recipes | serves 6

This is a favourite of the magazine’s editor. It's his mother's recipe.

1. Whisk the sugar and egg yolks together in a large bowl until pale and thick. Whisk in the lemon juice and zest. In a small bowl, combine 100ml boiling water with the gelatine and whisk until it dissolves, then add to the yolk mixture. In another bowl, beat the cream until soft peaks form, then fold into the yolk mixture. In yet another bowl, whisk the egg whites until stiff peaks form and fold into the cream mixture. Pour into a large serving dish (or 6 small ones), cover with clingfilm and chill for 6 hours or overnight. Serve sprinkled with chocolate.

INGREDIENTS

• 185g caster sugar
• 3 large eggs, separated
• Juice and grated zest of 2 lemons
• 3 tsp powdered gelatine
• 300ml double cream

CHORIZO & BUTTER BEAN STEW

starter | serves 4

1. In a medium saucepan over a medium heat, cook the chorizo, onion and garlic in a little olive oil for 5 minutes. Add in the paprika, tomatoes and beans, then reduce the heat, cover and cook for 20 minutes. Remove the lid in the last few minutes to thicken stew, if desired. Serve with slices of crusty bread and a nice glass of red wine.

• 200g chorizo, sliced
• 2 red onions, sliced
• 3 garlic cloves, sliced
• Olive oil
• 1 tsp smoked paprika
• 1 x 400g tin tomatoes
• 1 x 400g tin butter beans

KERALAN FISH CURRY - Jamie Oliver

main courses | serves 6-8

1. Heat a lug of groundnut oil in a large pan and fry the mustard seeds with the curry leaves till the seeds start to pop. Add the onion, garlic, ginger and chilli, and cook on a medium heat for 5 minutes, till softened. Mix together the chilli powder and turmeric with a splash of water, and then stir into the pan. Fry for a minute, then add the fish, coconut milk and tomatoes. Season.
2. Bring to the boil, then simmer for 20 minutes, or until the fish is cooked and sauce reduced. Serve sprinkled with chopped coriander, with basmati rice and warm naan bread.

INGREDIENTS

• Groundnut oil
• 1 tsp mustard seeds
• 20 curry leaves
• 6 shallots, finely sliced
• 4 garlic cloves, finely sliced
• 1 x 2.5cm piece of ginger, finely sliced
• 1 green chilli, finely sliced
• 1 tbsp chilli powder
• 1 tsp turmeric
• 750g firm white fish cut into chunks
• 1 x 400ml tin coconut milk
• 1 x 400g tin of chopped tomatoes
• Chopped coriander, basmati rice and naan bread, to serve

Mocktails

-lemonade/7up with cucumber and mint (or all pims fruit - cuc, apple, strawberry, mint)

-applejito - mint, lime, sugar, soda?, applejuice

-mint, lime leaves, sugar, lemongrass with a hint of elderflower topped w/ soda (buddha jazz)

-ginger, ginger cordial, pineapple juice, lemonade??

Innocent Bettroot, apple, pear and ginger smothie

Innocent Bettroot, apple, pear and ginger smothie
2 pressed apples, 1/2 crushed pear, 1/2 mashed banana, beetroot juice (4%), orange juice, ginger (0.6%)

COCONUT MACAROONS - RECIPES THAT HAVE SAVED THIS DIABETIC'S LIFE

http://lowcarbdiabetic.blogspot.com


Why Does Powdered/Granulated Splenda Raise My Blood Sugar? - !!!!!
Because it contains Maltodextrin, which is sugar! Which is why I choose to use Stevia, or the various forms of liquid Sucralose (Splenda). such as DaVinci, Torani,Fiberfit and Erythritol in my recipes which is said to give a nice chewy texture to baked goods. All of these but Torani can be found at Netrition.com
Also look for DaVinci and Torani in the coffee aisles of your local markets.
More information can be found on page 1 and 2 of Chapter 10 in Dr. Bernsteins Diabetes Solution which you can read online for free at that link.


Easy, Quick, 1g Carb, Sugar Free Coconut Macaroons



I modified an old recipe I had last night. These are very good without a long wait.

* 2 cups unsweetened shredded coconut, I prefer Medium
* 4 egg whites from large eggs (should be about ½ cup)
* 1 teaspoon vanilla extract (optional depending on other sweetener used)
* 4 TB Erythritol
* 2 dropper of Vanilla Stevia
* 1 tsp of Fiberfit or other liquid Splenda such as DaVinci
* about 2 Tablespoons Cream

PREPARATION:
* Heat oven to 375° F. Line baking sheet with parchment paper

* Measure egg whites. If they aren't quite ½ cup, add a little water to reach that level.

* Froth the egg whites with a fork or whisk
* Then add the liquid sweetener, and cream, mix again

* If using powdered sweetener add now and mix again

* Mix dry and wet ingredients together. The mixture should just hold together. Let set for 5 minutes

* Use 2 regular eating teaspoons to shape them into ball or egg shapes a little bigger than an inch in diameter. Drop them on the parchment at least half an inch apart.

* Turn down the oven to 325° F, and bake for about 15 minutes, but start checking them a couple of minutes before. You want them golden brown on the bottom, and just barely starting to brown on top (though if you like them a little crispier, bake a couple of minutes longer).

Makes about 30 cookies, but yield will vary based on size of the cookies. I find one half a batch to suit J and I just fine. These are also excellant with 75% Lindt chocolate melted and drizzled over them for a slightly higher carb count depending on how much you use.

Nutritional Information Per Cookie:
73 calories/ 7 fat/ 1 Carb/ .5 Pro

Nigellas Guiness Cake / Chocolate Stout Cupcakes

adapted from this version by Dave Lieberman
2 large eggs, at room temperature
1/2 cup plain, thick yogurt, at room temperature
6 oz. dark stout (I used Guinness), at room temperature
2 t. vanilla extract
1/2 cup dutch processed cocoa powder
1 cup sugar
1 1/4 cups all purpose flour
1 teaspoon baking soda
1/8 teaspoon ground cinnamon
6 tablespoons butter, melted
1. Preheat oven to 350 degrees.
2. Line a 12-cup cupcake pan with cupcake papers; spray the whole thing, cupcake papers and all, with nonstick spray. Set aside.
3. Melt butter in microwave or on stovetop, then set aside.
3. In a large bowl, preferably with a pouring spout, whisk together eggs and yogurt. Add beer and vanilla whisk until well combined.
4. Sift all the dry ingredients together (cocoa powder, sugar, flour, baking soda, and cinnamon) into a separate bowl.
5. Add about a third of the flour mixture into the wet ingredients and using a hand mixer, blend well. Add the rest of the flour mixture, a third at a time, mixing well after each addition. When all ingredients are blended, add the melted butter then continue mixing until very well combined.
6. Pour batter into the twelve cups, filling each only about 3/4 full.
7. Bake on center rack of the preheated 350 degree oven and for approximately 25 minutes.
8. When cupcakes are done (toothpick inserted in center of a cupcake will come out clean), remove the pan to a wire rack. Let cool for ten minutes then remove cupcakes from pan and let them cool completely on wire rack.
recipe notes: Sour cream can be substituted for yogurt, if that’s what you have on hand. I used dutch processed cocoa because that’s what I had in the house. I think that regular unsweetened cocoa would work fine, I just haven’t tried it yet. Using a mixing bowl with a pouring spout is very helpful when filling the cupcake cups! I first tried using a ladle and ended up dripping batter all over the place!
Vanilla Bean Cream Cheese Frosting
8 ounces cream cheese, at room temperature
4 tablespoons butter, at room temperature
4 cups powdered sugar
1/2 t. vanilla extract
Seeds from 1/2 a vanilla bean that has been split and scraped
In a medium bowl, blend together cream cheese, butter, vanilla and vanilla bean seeds. Gradually add powdered sugar, mixing well until it’s all incorporated. Use immediately. The frosting will harden in the fridge, so plan on bring it back to room temperature if you must refrigerate it before frosting the cupcakes.
recipe notes: This will frost about 18 cupcakes, but you could stretch it to 24 depending on how much you use. The vanilla bean seeds are completely optional! If you choose to leave them out, increase the vanilla extract to one teaspoon if you want a more pronounced vanilla flavor. If you want to frost the cupcakes the way I did, use a pastry bag fitted with a size 1M decorating tip. That particular tip, as well as disposable pastry bags and instructions came in the Wilton Cupcake Decorating Set I picked up at Michaels the other day. It was my first time trying to make designer looking cupcakes and it was very easy!

TJ's lebanese chicken

Rice, thin sliced butternut squash, chopped scallions, mint and cucumber tzatziki, chicken - egg floured and fried.. yum!

Avocado smoothy - VARKALA

AVOCADO, yog, sweetener (choc?)

YUm courgette smoked salmon carbonara

Use courgettes peeled into spagetti like strips!


Original by sarah kent:

- spagetti

- 1 courgette, grated
- 3 cloves of garlic
cook these up
- cream
smoked salmon

- s and cracked pepper

yum!

Rocket parmasan spice spgetti

another sarah kent spagetti-fab yummer

- spagetti
-chilli oil
top with rocket and fresh shaved parmasan

+ something else?

Meatballs!

75g (23/4oz) beef or pork mince
1/2 small onion, finely chopped
4 ready-to-eat dried apricots, finely chopped
1/2 tablespoon fresh parsley, chopped
1 tablespoon fresh breadcrumbs/
a little beaten egg
For the sauce:
1 teaspoon oil
1/2 small onion, finely chopped
1/2 small red or orange pepper, chopped
200g can chopped tomatoes
1 teaspoon soft brown sugar/(splenda - zd)
1 teaspoon red wine vinegar
Mix together the mince, onion, apricots, parsley and breadcrumbs in a bowl, then add enough egg to bind, and roll the mixture into 6–8 balls. (Let the kids help make the meatballs.) Place on a baking sheet and cook at 200ºC/ 400ºF/gas mark 6 for 10–12 minutes.
Meanwhile, cook the basmati rice according to its pack instructions, adding the sweetcorn, peas and pepper 5 minutes before the end of its cooking time.
To make the sauce, heat the oil in a small pan and add the onion and pepper. Fry for 3 minutes.
Add the tomatoes, brown sugar and wine vinegar, and simmer for 1 minute.
Remove the mixture from the pan and pour into a blender.
Once it has been blended smooth, return the mixture to the pan and add the cooked meatballs.
Heat through for 1 minute and serve the rice topped with the meatballs and sauce.
246 calories (including rice)
13 g protein
40g carbohydrates
3 g fat

Low carb snacks/meals

Fake sushi- Crab sticks (not low sugar - check!, avacado, cucumber, soy sauce

Salad Nicoise

courgette 'linguini' and smoked salmon - courgette in peels, garlic, creme fraiche, smoked salmon or chicken etc

mushrooms, home-made pesto, pine nuts, grated parmesan

Cod, pesto, cherry toms, serve with green beans

carrot salad - garlic, lemon, sweetner, sultanas

fish moulee

smoked haddock, peppers, tomatoes, mushrooms, brown rice (limited)

dahl, pitta/rice, curry

red peppers, tomato sauce, feta

haloumi, lemon, capers, green beans

baked or stewed apple, cinnamon,

tinned apricots, oats, marg, sesame seeds, flaked almonds, honey, splenda, orange rind

salad, sweet potato croutons,

english muffins, banana, cream cheese/peanut butter (2 tbsp each) 220 cal ish, 17ish carb

YUmmy chicken salad a la Benn

Cook chicken like crazy, in garlic, ... add chopped up mushrooms and loads of chopped ginger... add creme fraiche, throw in a few sliced almonds if have any

Salad, toasted walnuts, chopped celery, apple, raisins, yum, yum, yum, dressing too?