Web of Tangled Blood

If you’ve followed this blog, you’ll be aware that I mix personal interest with purely food and culinary content. One of my hobbies is writing and my eleventh book called ‘Picasso’s Secret’ has been released. ‘Picasso’s Secret’ takes a move away from my ‘Island Connection’ series and is the first in a new series called ‘The French Collection’. Here’s a bit about it.

Web of Tangled Blood -‘The French Collection #1’

Web of Tangled BloodWeb of Tangled Blood stretches the nerves as Florence and Ken rekindle old feelings and old desires while they search for their lost son. But there is more than one elephant in the room as they struggle to understand their past. Meanwhile, Florence’s brother is making life as difficult as he can and it is only by bringing Harry (Harriet) Lewis over from her home on the Isle of Man that Florence and Ken can begin to make sense of the mutitude of problems that beset them. But Harry has her own issues to deal with.

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WEB OF TANGLED BLOOD

The heat of the sun had died a little as Florence and Ken set off for Montmartre, the highest point in Paris. Florence had suggested they get out of the apartment for an hour for some fresh air. “Clear the fug of wine,” she had said as she put the empty bottle into the bin for glass recycling.

It was like a village within a city and, at the beginning of the twentieth century, many well-known artists had studios or worked in or around Montmartre. People like Salvador Dalí, Modigliani, Monet, Toulouse-Lautrec, Mondrian, Picasso, and Vincent van Gogh. Little wonder that it had become a magnet for today’s ‘bobos’ – bourgeois bohemians. These were the caviar socialists who wanted to be seen to ‘feel’ the hardships of the working classes. They could never pull it off, of course, because everybody knew they were today’s affluent yuppies. You had to be, to be able to afford to live in the Montmartre ‘village’.

Despite it being a tourist trap, there was a certain welcoming atmosphere to Montmartre. It didn’t take long to get there in Florence’s red Mini Cabriolet. She found a parking spot at the foot of the hill and dived into it before anybody else could grab it. Then they took the funiculaire, the little cable railway, up the steep slope to the top. Facing them was the white basilica of the Sacré Cœur. It was an ornate building which, in style, would have been more suited to Red Square in Moscow. It was a building that Florence disliked, nicknaming it ‘The Wedding Cake’. So she turned her back to it and stood at the top of the steps, staring out over Paris.

“I love the view from up here,” she said. “It’s like you can see Paris with its pants down.”

“You like seeing things with their pants down don’t you?” Ken said, smiling.

Florence huffed and shielded her eyes from the sun, which was just beginning it’s long downward trajectory in the West. The water on the river Seine looked as thought it was stationary from up here. The late afternoon sun stretched its sparkly fingers across the long, twisting ribbon of water with promises of more good weather to come. A good day for friends, wine and lunches on the terraces of the brasseries.

Standing behind her, Ken rested his hands on her shoulders. He lowered his head so his line of sight was level with hers. Their cheeks touched. Florence was aware of their closeness and found it difficult to concentrate. She pointed to the Eiffel Tower but was thinking that, if she leaned back, her head would be in the crook of his shoulder.

Ken continued to point out various landmarks, seemingly oblivious to the intimacy of their bodies. “If you look this way,” he said, leaning in and turning her body, “you can see that bloody awful Pompidou Centre. And over there, there’s Montparnasse Tower; another monstrosity that blights Paris. But when you block those out of your mind and take in the whole vista, you’ve got to admit that Baron Haussmann made a damn good job of redesigning and rebuilding the city.”

For several minutes, they stood together admiring the view, saying nothing. Florence was enjoying being in such close proximity to Ken, who had one hand raised to shield his eyes from the startling reflection of the sun. The last time they had been so intimately connected was the day before Tristan had disappeared.

As Florence turned to face him, Ken took a small step back as if to distance himself from her. “Shall we grab a coffee?” he asked, as if realising that he had broken his own self-defined personal space. “As I remember there are loads of cafes in the streets behind the church.”
She nodded and followed as Ken marched off without her.

 

Book cover design by Bruno Cavellec, Copyright © Bruno Cavellec 2017.
Image used and published according to the licence granted by the artist

 

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Can fast-food get any worse?

A choice of junk foodUltra-processed and filled with empty calories, fast food has long been thought to increase the risk of obesity and cancer. While fast-food chains have, on the face of it, offered healthier options, a new study finds that the health impact of their menus has not improved. Quite the contrary, in fact.

Would you believe that data from the Centers for Disease Control and Prevention (CDC) indicate that, over 35% percent of American adults eat fast food on any given day. A further study shows that around 74% of American parents purchase unhealthy foods for their children in fast-food restaurants. This is despite the fact that, for the past five years, some of the most popular fast-food chains said they were committed to offering more healthy options on their children’s menus.

A new study suggests that most fast-food restaurant menus have not, in fact, become more healthy despite the addition of some arguably more wholesome choices. Researchers analyzed the variety, portion size, and nutrition of meals offered by 10 of the most popular fast-food chains in the U.S.

The researchers looked at how entrées, sides, and desserts changed on these fast-food restaurants’ menus over a 30-year span. More specifically, they paid attention to changes in caloric content, portion size, energy density, and sodium, iron, and calcium contents.

First, the researchers observed that the variety of foods that these restaurants offered increased at a high rate of 226% per year. However, as the variety increased, so did the caloric content of the food items on offer, as did portion size. The largest such rise was in the dessert category, with an increase of 62 kilocalories every 10 years. Next came entrées, which saw an increase of 30 kilocalories per decade.

The report concludes that we nned to find better ways to help people consume fewer calories and sodium at fast-food restaurants. The requirement that chain restaurants display calories on their menus is a start but they would like to see more changes, such as restaurants offering smaller portions at proportionately lower prices.

So why don’t you join with me and make your New Year Resolution to eat less junk food. Even if you have a busy lifestyle, preparing your own meals has never been easier or healthier.

Top Five Recipes for 2017

This post actually isn’t going to be the top five things I’m grateful for. That would turn into a top 150 list and it would be annoyingly long. Instead, this post is the top five most viewed recipes on Need A Recipe in the last year!

Which, I guess, actually leads me to talk about something I’m thankful for. I’m really, really, thankful that you read this blog! Or even just scan through the pictures. Seriously, I wish I could serve you the recipe of your choice through the computer screen every time you visit the site and browse around.

Building the Need A Recipe list of good things to eat, and blogging like this is fun because of the interactions that I get with other people, and those other people are you! Thanks for keeping it fun for me and helping Need A Recipe grow in leaps and bounds in this last year.

Now, let’s eat! The Top Five Need A Recipe recipes for this year are:

Julie’s Salmon & Prawn with Lime is dedicated to Terry and Julie, our neighbours on The Isle of Man, who served us the most stunning starter in the field of human culinary endeavours! I promise you – you eat this and no starter will ever seem the same again. M-D and I were transported to a place that few ever get to see… the pinnacle of goodness and taste and salivating cherubs floating on clouds of… er, yeah, okay, I got a bit carried away there. But so will you when you try Julie’s Salmon & Prawn with Lime Julie's Salmon & Prawn with Lime

 

A Trio of Scallops is a simple and very effective starter course or, as you will see when you follow the recipe below, you can extend the choice to make it a “quad” of scallops. This lovely dish is perfect for serving when entertaining since it can mostly be prepared beforehand and then will take only four or five minutes to finish and serve.

The most effective way to serve a Trio of Scallops is in long individual dishes that are separated into three sections. If you cannot find these, you can use Chinese soup spoons (the ones that have a flat bottom so stand up on their own) with one scallop per spoon. And failing that, just use scallop shells (one scallop per shell). The finished scallops should be placed in the correct order on the plate and eaten from left to right. No – this is not food snobbery, it’s simply that the taste begins gently and builds to a crescendo.

Trio of Scallops

 

Beef Wellington – oh beloved food for an evening with friends (or your partner’s boss who you are supposed to impress!). Just occasionally, I get an inkling to make Beef Wellington – the tenderest of Angus beef smeared in mustard or horseradish, smothered with mushroom duxelles, wrapped in Parma ham and put to bed in a cover of golden puff pastry. Traditionally, Beef Wellington was coddled in a layer of pâté, but I prefer the mushrooms and Parma ham version. It’s actually a lot easier to make than it looks, and the result is fantastic. A great idea for all beef-lovers (and partner’s bosses who need to be impressed!).

Some people use thin pancakes to wrap around their beef. The idea is to stop the pastry getting wet. However, I’ve always found that overlapping prosciutto works just as well, and tastes 100 times better. Beef Wellington

 

Lamb Shanks in Deep Rich Gravy gained an easy fourth place. It’s a magical recipe, especially if you want to have your guests guessing at the secret ingedients. Even though the recipe uses anchovies (a very salty fish) you can’t taste it in the finished dish but it totally transforms the meat and gravy, bringing out the delicious flavours.

Incidentally, 3lb (1½kg) of shanks is usually about 2 or even 3 shanks. If your butcher offers you one large one, reject it – at that size, it’s probably old mutton! If you have any problems, simply use a leg of lamb instead. I often do that. Lamb Shanks in Deep Rich Gravy

 

Double-Take Apple Flan is so called because there are two ‘stages’ to the cooking and also because it tastes so good, there’s no way you won’t go back for another helping. “Double-Take” Apple Flan is a winner, no matter what the occasion, and the extra little trouble in preparation and cooking is well, well worth the effort. Your guests will love you for it. Double-Take Apple Fla

Chicken Rock

If you’ve followed this blog, you’ll be aware that I mix personal interest with purely food and culinary content. One of my hobbies is writing and my ninth book called ‘Chicken Rock’ has been released. I love scuba diving so I used my knowledge of the sport to create a scenario for the book. Here’s a bit about it.

Chicken Rock -‘The Island Connection 7’

chicken_rock_3DChicken Rock doesn’t figure in Sarah and her police partner Penny’s thoughts when they go on an advanced drift dive. However, they are separated from the other divers by whirling currents and find themselves lost at sea in a thick mist. Their only chance of survival is to get to Chicken Rock, a tiny reef surrounded by vicious tidal surges and whirling vortexes. Can they survive the experience? Meanwhile, at The Foundation, Joseph Adebayo has broken the rules and his punishment is to spend two weeks in solitary confinement. But Joseph is tempted by a possible escape route that is more dangerous than he can imagine – as he discovers when the water covers his head.

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CHICKEN ROCK

She stopped and looked to her left. Then she blinked, pushed down her mask, and looked again. The mist was rolling across the sea in great clouds but, between the clouds, she thought she had seen a high tower. If that were so, it could only be the Chicken Rock lighthouse.

Penny followed her gaze without saying anything and suddenly, there it was, about one hundred metres in front of them, but they were being relentlessly swept past it by the strong current. Sarah shouted, “Swim Penny. Swim for all you are worth. It’s right there.”

Both women found a new resolve, but the tidal flow was fighting them every second and they were no match for it as the lighthouse began to slide away to their right. Yet many extremely strong and complex currents met at Chicken Rock – a criss-crossing of thundering waters, forever merging and parting. And without realising it was happening, they were being swept in a wide circle that looked likely to take them close to the jagged rocks. “Keep going,” Sarah yelled, “We can do it.” And suddenly, without knowing how, Penny was in front of her, being dragged through the water like a piece of lightweight flotsam by a massive whirlpool.

Sarah was dragged along too, both by the whirlpool and by the buddy line attached to her wrist that linked her and Penny together. She struggled to try and catch up but she was rolled to one side over the edge of a huge upsurge on the outside limits of the vortex. She was bowled over by the angry, churning waters and knew she wasn’t going to make the rocks: the spinning waters were pulling her in to the centre and down. Then her sideways progress was halted with an abruptness that made her gasp. She found herself held solidly in place with the whirlpool pushing the swirling waters over her face.

When she managed to lift her head enough to gasp a quick breath and look above the churning water, she could see that Penny was gripping a small outcrop of rock with just one hand. Her other hand, the one with the buddy line attached to her wrist, was outstretched towards Sarah who was being relentlessly sucked towards the centre of the maelstrom. Sarah kicked her legs as hard as she could with one last massive expenditure of energy. Centimetre by painful centimetre, she seemed to make progress towards the smaller woman. Then a wall of water pushed her backwards towards the heart of the whirlpool and she went under.

Sarah couldn’t breath. She thrashed beneath the surface, choking on the icy cold water and trying desperately to reach the surface. She clawed at the water and forced herself up, but the vortex had a different plan for her and pulled her back down again. Just as she thought she must inhale, her head broke into the daylight and she gasped for breath. Penny was still holding tight to the rocks with one hand.

“BCD,” Penny screamed. “Inflate your BCD.”

The buoyancy control device, worn like a vest, was normally inflated from the air tanks that Penny and Sarah had jettisoned. Sarah grabbed the manual mouthpiece and took a deep breath, just as she was sucked below the surface again. At the same time that she blew the full contents of her lungs into the tube, she kicked as hard as she could with her legs, knowing that her life depended on it.

Book cover design by Bruno Cavellec, Copyright © Bruno Cavellec 2016.
Image used and published according to the licence granted by the artist

The very best of French Chocolates

Debauve & GallaisIf you are in Paris looking for quality chocolates, there are two places I can highly recommend. The first is Debauve & Gallais, the oldest chocolaterie in Paris.

Sulpice Debauve, child of the Age of Light, was born on 6th December 1757. It was his sincere belief that Science could, and should, relieve all the ills of humanity! Thanks to this scientific mind, he became interested in pharmacopoeia and, in 1778, became physician to the king.

Debauve & GallaisAs a pharmacist, Sulpice Debauve perfected the first individual chocolates in which he blended a headache remedy with cocoa butter. Marie-Antoinette fell in love with these chocolate drops, which she dubbed “The Queen’s Coins”

Having been granted the title of official chocolatier to Louis XVI, Sulpice Debauve then obtained the status of Chocolatier to First Consul Napoleon Bonaparte. He was then joined by his nephew, Jean-Baptiste Auguste Gallais, to create the Firm which bears both their names. The first chocolate boutique opened its doors in May in rue Saint-Dominique (in the 7th Arrondissment).

Maison Debauve et Gallais then moved premises to rue des Saints-Pères, and has never to moved since. This premises includes vast workshops and a boutique whose decoration was undertaken by architects Percier et Fontaine (well worth poking your nose in just to take a look at the decor)

The descendants of Sulpice Debauve and his nephew Jean-Baptiste Auguste Gallais have, one after the other, headed up the business. While preserving the savoir-faire of the two founders, their successors have expanded the range of chocolates and developed Debauve et Gallais into an international business.

Go with a lots of moolah! ‘The Royal Book Chocolate Selection’ is the wallet-emptying ultimate luxury chocolate box in the form of an oversized tooled leather, gilded book. Filled with dozens of the very finest luscious chocolate ganaches and superbly moulded pralines, this magnificent tome also includes a work telling the story of Maison Debauve et Gallais, from its earliest days, to modern times. Completing this ultimate luxury chocolate gift box is a bag adorned with their crest, plus a gilt-edged business card There are cheaper possibilities, of course!

Chocolats RichartBeing a poor blogger, I prefer to go onto Boulevard Saint-Germain, just round the corner from Debauve & Gallais and enter the small, but delightful, shop of ‘Chocolats Richart’. Although the chocolatier comes from Lyon, In Paris, Chocolats Richart is well known, and for good reason. The small, uniquely decorated ganache are the trademark of this store, and they are quite emblematic in the world of chocolate. The flavors range from the traditional to the unique, but you are always in for a treat at this shop.

Chocolats RichartTheir story began in 1925, in the family workshop of the Croix-Rousse in Lyon. Very early, Joseph and Renée Richart understood the influence of all our senses and particularly that of smell in the pleasure of tasting. They devoted themselves to making an artisanal chocolate with intense and often complex aromatic notes. Two generations and nearly a century later, they continue from father to son this tradition of chocolatier-arômier. Their macarons and mini-macarons are heaven on earth.

Good chocolates don’t come cheap, but both if these etablishments are worth a visit when next you come to the ‘City of Light’.

The outdoor life in France

Pissaladiere on the terraceOne of the things I love about spending so much time in France is the easy-going outdoor life that summer brings. Having just come back from spending almost four months on the Isle of Man, it’s lovely to make the best of the end of summer with light meals on the terrace.

In April, before going to the Isle of Man, our Scottish granddaughter, Lily came to stay with us to explore France. One of the first things she told her mum when I took her back to Scotland was “We ate outside in the garden”. And she was right. We had driven down to the Loire valley and, before looking round the Chateau of Chenonceau, we had lunch in the beautiful garden of a nearby restaurant. The photo below, by the way, is Chenonceau from a hot air balloon (mongolfiere) which we went in back in 2007. Chateau of Chenonceau from a mongolfiere

When we are in France, we often drive down to Gourdon in the Dordogne Region where Marie-Danielle’s parents live. It’s about a 5½ hour drive, but it’s like entering another world where (depending on the time of year) the magnolia blossoms or the falling walnuts are the only thing to distract you from that gloriously rich diet of foie gras, cassoulet, confit de canard and so much more.

TartifletteYet, one of my favourites has nothing to do with duck, and more to do with cheese. It’s Tartiflette, a traditional French peasant dish that stands out for taste and simplicity. The basis is potatoes, but the taste comes mostly from the Reblochon, a soft well-ripened cheese traditionally made from raw cow’s milk. Reblochon has a soft centre with a washed rind covered with a fine white mould. It has a nutty taste that remains in mouth after its soft centre has been enjoyed.

To be honest, Tartiflette is more of a winter warmer than a summer-on-the-terrace type of meal, but who says we have to be ‘normal’ all the time? I eat what I like, when I like, and Tartiflette hits the spot quite nicely in the gentle sunshine with a glass of lager.

The Vicar’s Lot

If you’ve followed this blog, you’ll be aware that I mix personal interest with purely food and culinary content. One of my hobbies is writing and my eighth book called ‘The Vicar’s Lot’ has been released. Here, I mix characters from ‘The Island Connection’ series with a setting the Dordogne region of France (an area I know well). Here’s a bit about it.

The Vicar’s Lot -‘The Island Connection #6’

The Vicar's LotSarah gets a new police partner called Penny, and her initial reaction is not good since the new girl has the same name as her former partner and friend who was killed by jihadists six years previously. However, Penny proves to be a good match for Sarah as they are sent on a hunt for the truth into The Dordogne region of France. Meanwhile, Hjalmar’s past has caught up with him again in the form of The Vicar. But now, Hjalmar’s using his computer skills to track a group of influential paedophiles, and deals are made so that the past can be forgotten. When he sees Penny, he loses more than just a few fingers – he loses his heart. Will it end in happiness, or will it end in tears?

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THE VICAR’S LOT

The Vicar peered around the curtain. His gaze swept the auditorium, shifting like a search light until it had touched everyone in the room. He wanted to remember these people’s faces and their fear. He wanted to brand his memory with their guilt and their sudden understanding of what was about to happen to them. He wanted to be sure that they realised that this was no accidental fire, though with Jean-Pierre Bernier hanging as naked as a peeled apple over the flames, that was hardly likely.

People were already panicking. Some were trying to open the double doors at the back of the hall, but had nothing to pull on them with. One grabbed a fire extinguisher from the wall, and discovered it was of no use. He then used it to try and batter the double doors, but they were strong and opened inwards, not outwards. Another man ran towards the front and tried to run up the steps onto the stage, but The Vicar kicked his legs from under him as he clambered onto the stage and, with hands as hard as granite, took hold of the man’s arm and bent it at the elbow in the direction that it was never intended to go. He pulled the howling man back onto his feet and kicked him back down the steps into the auditorium. One man in the hall was as fat as a distillery pig. He was so fat that he couldn’t get out of his chair unaided but nobody was rushing to help him.

The Vicar glanced at Bernier, arms shackled behind his back and hanging in the air by his wrists. His shoulder blades protruded like open car doors and blood was running down his shadowy naked body from where the harness was cutting deep into his wrists. He danced like a man in a swarm of hornets, but the more he struggled, the more the harness cut down to the bone. His feet were now smouldering and the meaty pads underneath were beginning to melt as the skin and flesh peeled off them.

 

Book cover design by Bruno Cavellec, Copyright © Bruno Cavellec 2016.
Image used and published according to the licence granted by the artist

 

The Train Journey to Hell

My elder son, Ian, is married to a lovely Norfolk lass called Caroline. They have a gorgeous young son called Alfie. Last week, they joined us on the Isle of Man for a short holiday. It’s something we very much look forward to. They travel around enjoying the scenery and the various attractions, one of which is the narrow guage steam railway that runs the 16½ miles from Douglas, the main town, to Port Erin in the south. The last time they were over, Caroline was pregnant with Alfie and though they decided to take a train ride, she was feeling decidely unwell for the whole journey. So they thought they’d try again under better circumstances. Anyway, Alfie would probably enjoy the ride. What could possibly go wrong?

Full English Breakfast to set them up for the daySod’s Law could go wrong! After a fine Full English Breakfast, we arrived at the train station in Douglas to find it overrun with strange people wearing duffle coats and bottle glass spectacles. They were walking round saying things like “Oooh” and “Ahhhh” to each other – and that was before they even got on the train. And all because it was a special journey to celebrate the 50th anniversary of the re-opening of the Isle of Man Railway by the Marquess of Ailsa after its entire closure at the end of 1965. Without Lord Ailsa’s personal financial support from 1967 until 1973, the south line to Port Erin would not have survived for everyone to enjoy. Everyone except Ian, Caroline nd Alfie that is!

The Marquess of Ailsa SpecialOn the morning in question, their train was not only full, but they had to quickly add more carriages. Far from being able to stretch out and enjoy the spectacular scenery, Ian and Caroline were squashed into a carriage full of train spotters. “Oh look, Doris, our engine is a Beyer Peacock, 2-4-0T, with the special Alisa Green livery.” And what a surprise. So it was!

Never mind. When the train arrived in Port Erin, we went across the road and had a nice lunch. Better luck next time, guys. Best of three!

What and Why Gluten-Free?

What is gluten?

Gluten is the protein component found in wheat, rye and barley. People often think oats contain gluten but they actually contain avenin, which is a protein similar to gluten. Research has shown many people who avoid gluten can safely eat avenin, however, problems can arise if oats are handled in the same place as wheat, barley or rye, as the oats can become contaminated by these other grains.

Gluten Sensitivity vs. Celiac Disease

Gluten-free dietsA gluten sensitivity is different to a true gluten allergy, which is also known as celiac disease. If you’re sensitive to gluten you may experience symptoms similar to irritable bowel syndrome (IBS) such as brain fog, gas, diarrhea, and constipation as well as certain skin conditions such as rashes when eating gluten containing foods. Since food sensitivities often produce delayed reactions rather than sudden immune responses, signs of gluten sensitivity can take as long as 36 hours to show up. Unlike a food sensitivity, those with celiac disease will have a full-blown immune reaction when they come in contact with gluten. This can result in sudden cramping and diarrhea, several days of severe digestive symptoms, vomiting, fatigue, irritability and over time, extreme weight loss. The Celiac Disease Foundation estimates that every 1 in 100 people have celiac disease, and most aren’t diagnosed.

Gluten-free diets

A strict gluten-free diet involves the avoidance of any product made from wheat, barley or rye, so check all the labels carefully.

Avoiding gluten can be hard as wheat is so widely used in commercially manufactured, ready-made foods. But eating gluten-free doesn’t have to mean brick-like-bread, dry flaky pastries or gritty gluten-free crackers, nor does it mean sacrificing good nutrition and tasty food. Fortunately there are now a wide range of gluten-free products and resources available. Becoming informed and able to read labels and ingredient lists to recognise gluten in its many guises will certainly be an advantage. The Coeliac UK website has a trusted food and drink directory for members along with other useful advice on living gluten-free. They also have a mobile app complete with barcode scanner, label guide and eating out tips.

If you are following a gluten-free diet, try to ensure it is nutrient dense and full of whole foods. Although there are a wide range of gluten-free products now available, they may not be as high in fibre, iron, folic acid and B vitamins as gluten containing counterparts. If you have any queries concerning your nutritional intake you should speak to your GP.

To ensure you are getting enough fibre and B-vitamins, eat a wide variety of gluten-free grains, fruit and vegetables. Alternative grains such as corn (maize, polenta), soya, potato, quinoa, cornflour, millet, arrowroot, buckwheat, amaranth and rice flours can increase the nutrient profile of the gluten-free diet. Opt for whole grain gluten-free flour mixes which contain more fibre than the highly refined tapioca, white rice and corn starch flours.

The best sources of iron are from meat such as beef, poultry and fish or plant based sources such as beans, legumes and leafy green vegetables, which are all naturally gluten-free. To enhance the absorption of iron, consume iron rich foods with sources of vitamin C.

Folic acid has particular importance for pregnant women and women in their child-bearing years. Some of the best sources are yeast, green leafy vegetables, asparagus, broccoli, cauliflower, beans and lentils.

Things to watch out for

Gluten-containing foods‘Hidden’ gluten may be in processed meats, dry roasted nuts, marinades, soy sauce, condiments, malt, spice mixes and more. It is advisable to read the labels on everything you plan to eat and create a ‘safe’ foods list

Oats: Some people with coeliac disease can eat oats but they are often produced in the same place as wheat, barley and rye and may be at risk of cross contamination. If you do eat oats, choose those labelled ‘gluten-free’.

Labelling: ‘Gluten Free’ food labels = There is now a law covering the use of ‘gluten-free’. When you see this label it must contain no more than 20 parts per million of gluten.

Cost: Gluten-free diets can be quite expensive. In some parts of the UK, people with coeliac disease are eligible for foods on prescription – check with your GP.

Gluten-free flours are not as easy to bake with as they lack the elastic properties of gluten. As a result breads may rise (due to yeast or raising agents) but fall again to leave rather dense loaves. Xanthan gum is a natural powder, which if added in small quantities to flour for bread and pastry making, makes a reasonable substitute for the elastic characteristics of gluten.

Combination flours work best for cakes, biscuits and pastry: 60% stronger flours (such as gram or maize) to 40% finer, lighter flours (such as white rice, potato or tapioca). Corn bread made from ground corn or maize meal (NOT cornflour) is a delicious gluten-free bread substitute.

What Can You Eat on a Gluten Free Diet?

Gluten-free foodsA gluten-free diet may sound restrictive, but it really just comes down to eating fewer processed foods and grains and focusing on whole foods like fruits, vegetables, healthy fats, and lean protein— which is the best way to support your overall health anyways.

Gluten Free Grains: brown rice, buckwheat, jasmine rice, quinoa, teff, amaranth, wild rice, and nut flour such as coconut and almond flour

Condiments: coconut aminos (an excellent low sodium substitute for soy sauce), most varieties of regular mustard and Dijon mustard, most natural brands of ketchup are gluten-free

Sweeteners: raw honey, pure maple syrup, green leaf stevia, coconut sugar, date sugar

Since gluten hides in most processed, boxed, and packaged foods, it’s easiest to follow a gluten-free diet when you prepare your meals at home where you can control exactly which condiments, sweeteners, and grains go into your meals (this is important for avoiding cross-contamination too, if you do have celiac disease).

And let’s not forget: gluten-free isn’t just a buzzword anymore. With the increasing sensitivities, many restaurants and grocery stores have gluten-free options available.

Final Note: Although many packaged and pre-prepared foods have a gluten-free label, keep in mind that gluten-free doesn’t always mean “healthy.” Most processed foods still contain high amounts of refined sugar, food additives, and preservatives.

Beef – for or against?

Beef cutsRecently many people seem to be turning against meat, particularly red meat that contains higher amounts of iron than chicken or fish. Beef is the main target. It is categorized as red meat — a term used for the meat of mammals, which contains higher amounts of iron than chicken or fish.

Yet fresh, lean beef is rich in various vitamins and minerals, especially iron and zinc. Therefore, moderate intake of beef can be recommended as part of a healthy diet.

The nutrition facts for a 3½ ounce (100 gram) serving of broiled, ground beef with 10% fat content is:
    Calories: 217
    Water: 61%
    Protein: 26.1 grams
    Carbs: 0 grams
    Sugar: 0 grams
    Fibre: 0 grams
    Fat: 11.8 grams

The protein content of lean, cooked beef is about 26–27%. Animal protein is usually of high quality, containing all nine essential amino acids needed for the growth and maintenance of your body. Red meat is one of the most complete dietary sources of protein, its amino acid profile being almost identical to that of your own muscles.

Beef also contains varying amounts of fat. Apart from adding flavour, fat increases the calorie content of meat considerably. Processed meat products, such as sausages and salami, tend to be high in fat, whereas lean meat is generally about 5–10% fat.

Wagyu BeefMany vitamins and minerals are also abundant in beef. Vitamin B12 is an essential nutrient that is important for blood formation and your brain and nervous system. One of the B vitamins, niacin (vitamin B3) has various important functions in your body. Low niacin intake has been associated with an increased risk of heart disease.

Health benefits of beef are many. Like all types of meat, beef is an excellent source of high-quality protein. It contains all of the essential amino acids and is referred to as a complete protein. Many people, especially older adults, don’t consume enough high-quality protein. Inadequate protein intake may accelerate age-related muscle wasting, increasing your risk of an adverse condition known as sarcopenia. Sarcopenia is a serious health issue among older adults but can be prevented or reversed with strength exercises and increased protein intake.

The best dietary sources of protein are animal-derived foods, such as meat, fish, and milk products. In the context of a healthy lifestyle, regular consumption of beef — or other sources of high-quality protein — may help preserve muscle mass, reducing your risk of sarcopenia.

Anemia is a common condition, characterized by a decreased number of red blood cells and reduced ability of the blood to carry oxygen. Iron deficiency is one of the most common causes of anemia. The main symptoms are tiredness and weakness. Beef is a rich source of iron — mainly in the form of heme iron. Only found in animal-derived foods, heme iron is often very low in vegetarian — and especially vegan — diets. The human body absorbs heme iron much more efficiently than non-heme iron — the type of iron in plant-derived foods.

Thus, red meat not only contains a highly bioavailable form of iron but also improves the absorption of non-heme iron from plant foods — a mechanism that has not been fully explained and is referred to as the ‘meat factor’.

The nutritional value of meat depends on the feed of the source animal. In the past, most cattle in Western countries were grass-fed. In contrast, most of today’s beef production relies on grain-based feeds.

Grass fed beefCompared to grain-fed beef, grass-fed beef has a higher antioxidant content, fat that is more yellow in color — indicating higher amounts of carotenoid antioxidants, higher amounts of vitamin E — especially when pasture-raised, and lower amounts of fat. Put simply, grass-fed beef is a healthier choice than grain-fed.

The bottom line is that a high consumption of processed meat and overcooked meat has been linked to an increased risk of heart disease and cancer. On the other hand, unprocessed and mildly cooked beef is healthy in moderation — especially in the context of a healthy lifestyle and balanced diet. Beef remains one of the most popular types of meat and is exceptionally rich in high-quality protein, vitamins, and minerals. Therefore, it may improve muscle growth and maintenance, as well as exercise performance. As a rich source of iron, it may also cut your risk of anemia.

Now, pass me the skillet – I’m feeling hungry!

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