Coffee and banana cake

4 ripe mashed bananas,
1 1/2 cups self-raising flour
1/2 cup unsalted butter, softened
3/4 cup caster sugar
2 beaten eggs
1/2 teaspoon baking soda
2 tablespoons milk or milk alternative
1 tablespoon espresso or strong instant coffee
1 teaspoon vanilla essence
1 cup chopped raw walnuts or dried dates


1. Preheat the oven Gas mark 4/350ºF/180ºC. Line a 20cm cake tin either round or square with greaseproof or baking paper.

2. In a large bowl, with an electric mixer beat the butter and sugar together until light and creamy.

3. Add in eggs, mix until combined.

4. Add the mashed bananas, milk, espresso, baking soda and vanilla stirring well until combined.

5. Fold in flour. Stir until just combined and the mixture is almost smooth.

6. Lastly, stir in walnuts or dried dates chopped.

7. Pour the mixture into a greased and floured tin and bake for 45-50 minutes or until a wooden pick comes out clean, if cake is burning or too brown cover with greaseproof paper and continue to bake.

8. Allow to cool before removing the cake from the tin.

Tru3 J0y

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People who are not diabetic may experience hypoglycaemia, this can be triggered by malnutrition, binge drinking or certain conditions, like Addison’s disease.

Low blood glucose levels, symptoms occur when blood sugar levels drop to between 3 and 4 millimoles per litre (mmol).

Early warning signs are feeling hungry, trembling or shakiness, and sweating. In severe cases, confusion, difficulty concentrating and may even lose consciousness. During sleep causing excess sweating, disturbed sleep, feeling tired and confused when waking up.

The immediate treatment for correcting hypoglycaemia is to eat food or drink containing sugar, such as dextrose tablets, fruit juice, dried fruit to correct blood glucose levels. Then, eat a slow release “starchy” carbohydrate food, such as a banana, a few biscuits, a sandwich or a small pasta or rice meal.

Missing meals or snacks or eating less carbohydrate than planned can increase your risk of hypoglycaemia. Be careful when drinking alcohol as this can also cause hypoglycaemia, sometimes many hours after drinking.
Exercise or activity is also an important cause of hypoglycaemia and you should have a plan for dealing with this, such as eating carbohydrate before, during or after exercise. Have a banana, or glucose tablets, a carton of fruit juice (one containing sugar) or some dried fruit, in case you feel symptoms coming on or your blood glucose level is low.

When hypoglycaemia occurs because of an underlying condition other than diabetes, the condition will also need to be treated to prevent a further hypo, so see a doctor.

Tru3 J0y

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Dehydration happens in the body when the level of water content is too low, which can be prevented by increasing fluid intake. Symptoms of dehydration are; headache, dizziness, lethargy, melancholy, low-power response, dry nose, dry cracked lips, body weakness, urine is very yellow or dark, fatigue, and hallucinations. Dangers are; unable to remove the urine, renal failure to work, the body is unable to remove the remnants of toxic metabolic processes, in extreme conditions it can lead to death already.

Causes of dehydration:
Increased production of sweat because of hot weather, humidity, exercise, or fever.
Lack of drinking water.
Lack of body signals a good working mechanism in the elderly, so sometimes they do not feel thirsty despite being in a state of dehydration.
Increased output of urine from hormone deficiency, diabetes, or in treatment or kidney disease.
Diarrhoea or vomiting.
Healing of burns.
If you do not drink enough water then the risk of kidney stones, increase and the risk of urinary tract infections will increase in women. Evidence of increased risk of cancers, including bladder cancer and colon cancer. TheA shortage of drinking water reduces physical and mental performance and salivary gland function.

The people who need more water intake, including :
High protein diet.
High-fibre diet, (fluids help prevent constipation)
Children who suffer from vomiting or diarrhea disease.
Physically active.
Changeable weather conditions and temperature of warm or hot.

Older people tend to be at risk of dehydration:
Changes in kidney function with age.
Hormonal changes.
Often do not feel thirsty (the thirst mechanism signals the body that does not work optimally with age).
Being in treatment (treatment of diuretics and laxatives).
Suffering from chronic diseases.
Mobility is very low.

Children can be very susceptible to dehydration conditions, especially if sick; vomiting, fever, and diarrhea can quickly dehydrate babies this condition can be very dangerous for the safety of the baby. If you know the state of dehydration in young children or babies, then immediately take it to the nearest hospital. Some symptoms of dehydration in children, such as :
The skin feels cold, lethargic, Mouth dry,

The condition of the bone anatomy of the head (fontanelle) depressed,
A little blue colored skin due to stagnant circulation.

Excess Water Intake (Hyponatremia)

Compare with the above conditions, drinking too much water also can damage the body and cause hyponatremia. This condition is known as a decrease in sodium levels in the blood to extremely low levels and dangerous. Sodium is needed in muscle contraction and nerve impulse transmission. If you drink too much water, the kidneys can not remove enough fluid. Excess water can cause headaches, blurred vision, cramps (and eventually convulsions), brain swelling, coma, and eventually death.

Reaching the level of excess, may cause over-consumption of water to several liters per day. excess water conditions occur commonly in people suffering from specific diseases or mental (for example, in some cases of schizophrenia) illness in infants who were fed with food baby too much liquid.

Tru3 J0y

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Water, H2O,

Water is vital without it you die in a few days!

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  • Water energises the bloodstream, tissues, muscles, organs, skin to each cell in your body with a simple glass of water when you wake up.

    Water keeps the blood circulating, giving oxygen to the brain, providing more brain energy.

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    Drink a glass of water to give you a refreshing start and end to the day!

    Drink hot water and lemon every morning, cleansing the liver, kidneys and pancreas.

    Showers wake you up and soothe tiredness, muscles, headaches.

    Bring a water bottle to drink plenty throughout the day, more is required if exercising, working or sweating.

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    Tru3 J0y
    Posted from WordPress

  • Oh no, another allergy now Lupin or legumes

    Beautiful flowers, Lupins may well be, and quite common in most British gardens, recognisable by their tall, elegant stems, tiny clustered and tightly curled flowers.

    However, possibly even surprisingly, they are related to the legume family, (peanuts, peas, lentils and beans). The seeds from some types of lupin can be used in foods such as seeded bread and can also be ground to make lupin flour, which is used sometimes in foods such as pastries, especially in the U.S.A. and Europe.

    In the UK, Lupin allergy is still relatively rare, however, in the rest of Europe Lupin Flour is used widely in the baking of bread, cakes and pastries. Subsequently, cases of Lupin allergy in mainland Europe are more widely recognised than currently in the UK. Lupin allergy can cause very severe reactions such as anaphylaxis, like nut allergies. At present, there have been extremely few confirmed reports of lupin allergy in the UK, however since its the relationship with the legume family there is a risk that people who react to Lupin may also react to peanuts, peas and vice versa.

    Food labelling rules require pre-packed food sold in the UK or the rest of the European Union (EU) to show clearly on the label if it contains lupin and/or if one of its ingredients contain it.

    Because lupin flour is used more widely in mainland Europe, people who are allergic to peanuts or lupin should be especially careful when travelling and visiting European countries or eating baked products brought back from there.

    In order to find out if you have an allergy to Lupin, the only real way of finding out for is by an elimination diet. Eliminate first, by cutting out the food you suspect of causing the reaction, that contains Lupin, for a two months, then, try a small amount again. To test it, try rubbing a small amount on your lip or skin to see if this causes a reaction. If you are concerned you could have a seriously life threatening allergy you should ask your doctor to refer you for skin prick tests.

    Tru3 J0y

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    Cinnamon Banana Sponge cake

    Cinnamon Banana Sponge cake

    150 grams dairy free spread
    150 grams sugar
    1 teaspoon vanilla essence
    2 eggs, beaten
    800 grams mashed bananas
    400 grams of gluten free Flour
    1 teaspoon mixed spice or cinnamon
    60 grams broken Walnuts (if preferred)
    Turn on oven to Gas Mark 4 or 180 Celsius
    Line a 8″ diameter round or square deep cake tin.
    Add spread and sugar to a bowl and cream using an electric whisk – adding vanilla essence and eggs.
    Add mashed bananas, walnuts and mixed spice or cinnamon mix thoroughly.
    Using a metal spoon fold in the flour. Once thoroughly but gently folded pour into the tin and bake for 1 hour.
    Using a skewer check it is cooked once cooked place on a cooling rack until cool then remove from the tin.

    using two types of gluten free flour adds variety and changes the flavour and texture.  
    Swap the walnuts for another nut
    Swap the walnuts for dates to be nut free


    Love you body inside and out!

    A diet rich in soy and whey protein, found in products such as soy milk and low-fat yogurt, has been shown to reduce breast cancer incidence in rats.
    I will share various recipes to encourage and support others with a healthy lifestyle but the basics are to eat/drink a little bit of everything and not too much of anything!
    Old adage –

    ‘everything in moderation’

    We all need to cleanse the inside of our bodies just as we cleanse the outside! So my first recipe is a Detox soup!
    Detox Potassium broth
    2 large potatoes chopped into large chunks
    2 large carrots chopped into large chunks
    1 cup of red beetroot chopped into chunks
    4 celery sticks, chopped into small chunks
    1 cup of parsley roughly chopped
    1 cup of turnips chopped into chunks
    1 cup of peeled and diced red onion
    Pinch of cayenne pepper to taste.

    Using a 1.8L (Litres) or 13 1/2P (pints)
    Place all ingredients into the stockpot
    Bring to the boil for five minutes.
    Simmer for two hours, then strain; reserving the liquid to drink!
    Drink hot, may be reheated, as required, bringing to the boil.

    Tea Inventory”
    Herbs and spices to aid “Digestion”
    To prevent painful cramps and sharp pains after eating food, I have found that drinking peppermint tea aids digestion (thanks to my parents recommendation). Other teas which aid digestion include: Peppermint tea, which is a natural anti-spasmodic which means that it slows the muscles in the bowel which in irritable bowel. Irritable Bowel Syndrome (IBS) may contract to frequently adding to the pains felt in the intestines also easing flatulence caused by either too much insoluble fibre, drinking fizzy drinks too fast or air taking in whilst eating too quickly.
    Camomile tea also helps to ease digestion and has calming soothing properties so easing nerves reducing anxiety – not related to digestion, camomile teabags can be infused cooled and applied to soothe itchy inflamed eyes and is added to creams to soothe rashes and sensitive skin for nursing mothers or their babies.
    Nettleleaf tea is used to relieve nettle rash, allergic reactions and hay fever whilst also being high in vitamins and minerals especially iron, which is important for girls and women.
    Fennel seed tea is used to aid digestion relieve bloating and nausea whilst also for breastfeeding mothers it is said to increase menstruation, milk flow and reduce colic and wind in the baby (found in many curry spices or seeds).

    Traditionally we have added herbs and spices when cooking, each has a role to play and not just for taste but digestive health and comfort. Herbs and spices to aid digestion include; bay, caraway, cardamom, chervil, cumin, cinnamon, dill, ginger, mint, tarragon – so there is a reason why we serve mint sauce with lamb!


    Cajun spiced fish

    Cajun fish from Southern states of USA 


    Cajun fish


    200 grams of any white fish; Hake, Haddock, Plaice, Cod, Pollock per person

    1/4 teaspoon of cajun spice per portion

    olive/ sunflower/vegetable oil


    1. Heat oil on medium hot heat, add spice once sizzling turn down the heat to medium.
    2. Add fish cook for two mintues then turn over each piece; repeat once other side cooked for each piece then check to see if cooked in middle fish should look clear.
    3. Serve with either: chips/French fries or rice
      salad or salsa vegetable,s

    Tru3 J0y

    Posted from WordPress

    Jamaican fish curry

    Fish Curry

    Jamaican Fish Curry

    My favourite fish recipe has to be:Jamaican Fish curry‘ – a good meaty firm fleshed fish works best in this recipe; as other less fleshy fish such as Haddock fall apart in the recipe.

    ‘Jamaican Fish curry’

    • 150 grams of Fish – Huss or Monkfish per person
    • I lime grated zest and squeezed juice
    • 25 grams of fresh coriander chopped  -with some saved for garnish
    • 1 Fresh chilli for each person finely chopped or to taste or dried chilli for those who cannot tolerate excessive amounts of chilli
    • 400 ml of Coconut milk or creamed coconut melted with hot water
    • 100 grams of rice per person
    • Kidney beans/black eye beans/peas soaked and cooked ready to add or tinned
    • spoonful of oil


    • chopping board
    • sharp knife
    • large flat deep pan for fish curry
    • fish slice to turn fish over
    • large pan for rice


    1. Rinse and then chop the fish into 2-3cm chunks.
    2. Add oil to pan on a medium hot heat.
    3. Add the finely chopped chilli’s to the pan fry for one minute turn down the heat slightly
    4. Add the fish to the pan.
    5. Once cooked on one side turn over.
    6. Turn heat down to medium low heat.
    7. Add the coconut milk or creamed cocnut with hot water to the pan.
    8. Add chopped coriander and lime zest and juice – stirring carefully.
    9. Add rice and twice as much boiling water to rice simmer on a low heat for 15 minutes to cook.
    10. Add the peas/beans to the pan cook for 15 minutes.
    11. Serve on plate with curry on top sprinkle some coriander to garnish.


    Tru3 J0y

    Posted from WordPress