Halloween pumpkin soup recipe!

Here is my delicious pumpkin soup to make with your carving scraps! This soup is warming, sweet and perfect for the colder months.

I decided to leave this as a chunky soup to add more texture, but feel free to blend it up if that is how you like it. If you do decide to blend it, I recommend adding 2 tbsp yogurt to add more creaminess.

Serves 6-8


Calories: 174
Carbohydrates: 34g
of which sugars: 7.5g
Fat: 4g
Protein: 6g
Fibre: 9.5g


pumpkin soup ingredients

0.5 tbsp olive oil
6-7 tbsp pumpkin flesh
Large leek
3 cloves garlic
Large carrot
Small bulb fennel
3 sticks celery
3 tbsp peas
1 red pepper
1 large parsnip
2 pints vegetable stock
3 tsp smoked paprika
2 tsp turmeric
3 tsp oregano
1 carton passata
Handful chopped coriander
Black pepper to taste
1 tsp pumpkin seeds
2 tsp parmesan


1. Prepare all of the vegetables: peel and chop the carrot, parsnip, leek, red pepper, fennel, celery and pumpkin flesh.

pumpkin flesh - pumpkin soup

2. Heat the olive oil in a large saucepan and prepare the stock. Once the oil is hot, fry off the leek and garlic until soft.

3. Next, add in the rest of the veg (apart from the peas), add the seasonings and fry for around 5-10 minutes.

add the veg - pumpkin soup

4. Once the veg is soft, add the stock, passata, peas and coriander. Let this simmer for around 10 minutes.

5. If you decide to blend the soup, do that now and stir in the yogurt afterwards.

6. Serve up the soup, and sprinkle with pumpkin seeds and parmesan.

7. Next, enjoy! ๐Ÿ™‚

Pumpkin soup

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Turkey Burger recipe

Here is my delicious Turkey burger recipe that has the perfect balance of spice and freshness and is great for a Friday night!

I don’t eat red meat and poultry is much lower in saturated fat which is why I go for turkey mince. The burger recipe is great because it has so much flavour and it retains the moisture in the meat, I think you will love it!

I serve my burgers with asian slaw (this recipe is also below) and fries.

Serves 4

Macros: (Including bun, excluding chips)

  • Calories: 321
  • Carbohydrates: 34g
  • of which sugars: 10g
  • Fibre: 13g
  • Protein: 32g
  • Fat:



  • 400g turkey breast mince
  • 1/2 tbsp olive oil
  • 1 small onion
  • 1/2 red chilli
  • 2 tsp oregano
  • 1 egg
  • 3 garlic cloves
  • 1 tsp mustard
  • Parsley
  • 2 tsp smoked paprika
  • 1 tsp turmeric
  • 2 tsp cumin
  • Salt and pepper
  • 1 tsp Worcestershire sauce
asian slaw with turkey burgers

Asian Slaw:

  • 1/2 red cabbage
  • 1 medium carrot
  • 1 yellow pepper
  • 2 handfuls kale
  • 1 tbsp sesame oil
  • 1 tbsp sesame seeds
  • 1/2 tbsp honey
  • 1/2 tsp fish sauce
  • 1 tsp white wine vinegar
  • 1 tsp soy sauce


1.Preheat the oven to 170.

2. Put the onion, garlic, chilli, parsley and olive oil in a blender and blend until finely chopped. Now place this into a glass bowl.

turkey burger ingredients

3. Next, put all the seasonings, mustard, Worcestershire sauce and turkey mince in the glass bowl. Use your hands to combine all of the ingredients.

4. Now shape the mince mix into burger patties and place them on a oven tray. Drizzle a small amount of olive oil to help retain moisture. If you have time, put the burgers in the fridge for 10-15 minutes as this will prevent them from falling apart once cooked.

turkey burger patties

5. Cook the burgers for 20-25 minutes, the time depends of their size, so check them before eating!

6. While the burgers are cooking, chop up the cabbage, carrot, yellow pepper and place them in a salad bowl. Add the kale, along with the dressing ingredients. Toss until combined.

7. Once your burgers are cooked, assemble your burger and serve up with chips and slaw!

8. Next, enjoy! ๐Ÿ™‚

turkey burger

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If you liked this post, be sure to check out The best healthy chicken satay recipe! and Gluten โ€“ what is the big deal?


Peri-Peri chicken recipe

Here is my fresh and spicy peri-peri chicken recipe. It is perfect for summer, and would be amazing on the BBQ too!

This recipe is packed with colour, lean protein and healthy fats. Keep reading to find out all the details!

Serves 4


Calories: 335
Carbohydrates: 40g
of which sugars: 3g
Fat: 5g
Protein: 36g
Fibre: 7g


peri-peri sauce ingredients
  • 4 chicken breasts
  • 400g potato and/or sweet potato
  • Veg of your choice
  • 0.5 tsp olive oil

For the peri-peri sauce:

  • 1 large tomato
  • 1 green or red pepper
  • 2 small red chilli
  • 2 garlic clove
  • Juice and rind of half a lemon
  • 2 tsp smoked paprika
  • 1 tsp oregano
  • 1/2 white onion
  • 2 tsp olive oil
  • Salt and pepper to taste


1.Cut the chicken into strips and place in a glass bowl. Preheat the oven to 190.

2. Next, put all of the ingredients for the peri-peri sauce in a blender, and mix until fully chopped and combined. Place 3/4 of the sauce over the chicken and leave to marinate for as long a possible.

peri-peri sauce

3. While the chicken is marinating, chop up the potatoes, and season with olive oil, salt, pepper, and oregano. Bake for 30-40 minutes (until crispy).

chips to go with peri-peri chicken

4. When you’re ready to cook, heat up a griddle pan with the olive oil and rotate the chicken until cooked. Drizzle the remaining sauce over the chicken.

5. Next, serve up and enjoy! ๐Ÿ™‚ (don’t forget to have your favourite veggies on the side!).

peri-peri chicken

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Recipes, Top Tips

Delicious alcohol-free drinks!

Here are some delicious alcohol-free drink ideas for people out there looking to cut down on alcohol consumption! I personally love to have a drink, but on the occasions I don’t fancy it, I never want to sit and just drink water!

This post is designed to hopefully give you some cool alternatives, so you can always enjoy a drink, whether it is alcoholic or not!

Alcohol-free spirits

Gordon’s (gin) – This is a plain, zero sugar and alcohol free alternative. It is pretty cheap and can be found in any supermarket across to UK.

Caleaรฑo (gin) – If you like flavoured gins definitely go for Caleaรฑo! It is infused with inca and juniper berries and is absolutely delicious! This is available on Amazon.

Clean R by Clean co (Rum) – This is a low alcohol alternative, 1.2% vol. I like to use this in cocktails and it tastes just like normal rum! This is also available in any supermarket.

Feragaia (Whiskey) – This is a Scottish alcohol free whiskey, and it is probably the best whiskey alternative I have tried! Available on Amazon, or use the official Feragaia website for a discount off your first order!

Mocktail recipes

mocktails - alcohol-free drinks
  • Mojito – a shot of alcohol free rum over ice, followed by the juice of 1 lime, a handful of mint leaves (chop slightly for more flavour) 1/2 tsp brown sugar, 1/2 tsp grated fresh ginger and top up with soda water.
  • Strawberry old fashioned – a shot of alcohol free whiskey over ice, 2 crushed strawberries, rind of 1 orange, 1/2 tsp brown sugar and 2 drops of bitters.
  • Pornstar Martini – I like to buy a bottle of Funkin Passion Fruit Martini Cocktail Mixer and add alcohol free vodka to the recipe. It’s super easy and delicious!
  • Moscow Mule – A shot of alcohol free vodka or rum over ice, juice of 1/2 lime, some mint leaves and top up with ginger beer. This is one of my favourites!

Other drink alternatives

Remedy - alcohol-free drinks
  • Remedy- This brand offers alcohol-free kombucha and kefir drinks in lots of different flavours (coconut kefir and blood orange switchel are my favourites!). Wetherspoon’s now stock Remedy so make sure you check them out!

Check Remedy out here!

  • CleanCO – This brand makes both alcohol free and low alcohol alternatives. The clean G&T and clean Rum and cola are delicious and are 0.5% vol.

Check CleanCo out here!

Thank you for reading my delicious alcohol-free drink ideas! I hope you give some of these a try, and let me know how it goes! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out my Top tips on alcohol consumption and diabetes control! and my Sun-dried tomato and chicken pasta dish!


Firecracker chicken salad recipe!

Here is my delicious firecracker chicken salad recipe! It is perfect for lunch or a quick post-gym snack! The chicken is also delicious in a sandwich or with pasta!

This recipe is packed with vegetables, fibre and protein. It is low in carbohydrates, so adding a carb source might be important you are making this as a main meal.

Serves 2


Calories: 274
Carbohydrates: 20g
of which sugars: 9g
Fat: 13g
Protein: 23g
Fibre: 5g


For the chicken:

firecracker chicken salad ingredients
  • 2 chicken breasts
  • 2 garlic cloves
  • 1/2 small red chilli
  • 1 tsp olive oil
  • 1 tsp smoked paprika
  • 1/2 tsp crushed chilli
  • 1 tsp cumin
  • 1 tsp oregano
  • Juice of a lime
  • 1 tsp wochestershire sauce
  • Salt and pepper

For the sauce:

  • 1 tbsp light Mayo
  • 1/2 lemon juice
  • 1.5 tsp smoked paprika
  • 1 spring onion
  • 1 handful coriander
  • 1 tsp honey
firecracker chicken ingredients

For the salad:

  • 200g iceberg lettuce
  • 2 celery sticks
  • 100g cucumber
  • 2 tsp sweet corn
  • 4 radish
  • 2 tbsp sun-dried tomatoes
  • 1 tbsp flaxseeds or sunflower seeds
  • 1 tbsp pumpkin seeds
  • Handful of coriander for garnish


1.Cut the chicken into strips, add all of the seasonings, garlic, lime and chilli and leave to marinate. (You can cook straight away or leave it for as long as you like).

2. Heat up the griddle pan with 1 tsp olive oil and cook the chicken.

3. Chop up all of your salad ingredients and mix with the chicken in a bowl.

4. For the sauce, place the mayo in a bowl with chopped spring onion, coriander and the rest of the ingredients. Stir to combine.

5. Finally, add the sauce into the salad and toss to combine. Garish with coriander.

6. Next, enjoy ๐Ÿ™‚

firecracker chicken salad

Thank you for reading my firecracker chicken salad recipe! Make sure you try it, and let me know how it goes! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out my Sun-dried tomato and chicken pasta dish! and How to keep your eyes healthy with diabetes


Sun-dried tomato and chicken pasta dish!

Here is an absolutely delicious sun-dried tomato and chicken pasta dish that is a perfect, quick dinner or lunch. I use red lentil pasta as a gluten free alternative, it tastes amazing and the macros are great!

The macros and carb content is listed below. There is dish is fairly carb heavy, but it is also high in protein and fibre to slow glucose release.

Serves 2

Macros (Per portion):

Calories: 577
Carbohydrates: 70g
of which sugars: 14g
Fat: 14g
Protein: 42g
Fibre: 16g


garlic - sun-dried tomato pasta
  • 125g dry red lentil pasta (gluten free option)
  • 2 chicken breasts
  • 0.5 tbsp olive oil
  • 2 tbsp sun-dried tomato
  • 15g pine nuts
  • 200g spinach
  • 100g broccoli
  • 2 carrots
  • 1 white onion
  • 2 garlic cloves
  • 1/2 pint chicken stock
  • 2 tbsp white wine
  • 1 tsp paprika
  • 1/2 tsp turmeric
  • 1 tsp oregano
  • Salt and pepper


  1. Firstly, prepare all of the veg and the stock.

2. Next, cut the chicken breasts into cubes and fry in a large cooking pot. Add all seasonings, as well as the onion and garlic.

chicken - pasta

3. After 5 minutes or so, add all of your veg as well as the chicken stock and white wine.

veg and chicken - sun-dried tomato pasta

4. Allow this to simmer for around 10-15 minutes while you cook the pasta.

5. Once your pasta is cooked, drain and throw it in the cooking pot with the sun-dried tomatoes and pine nuts. Stir everything together to get the pasta fully coated.

6. Next, serve up, garnish with your herb of choice and enjoy :)

sun-dried tomato pasta

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If you liked this post, be sure to check out my Sausage Casserole Recipe! and Jack Iredale on managing type 1, while playing professional football!


Peanut Butter Bites!

Here is my really easy peanut butter bites recipe which is perfect for when you are on the go!

This is a recipe that you can make in bulk to make sure you always have healthy and accessible snacks. The peanut butter bites are low in carbs, while having a nice amount of healthy fat and protein which is great for a post workout snack!

Makes 8


Calories: 150
Carbohydrates: 7g
of which sugars: 4g
Fat: 12g
Protein: 5g
Fibre: 3g


Almonds and hazelnuts - peanut butter bites

3 tbsp peanut butter
50g hazelnuts
50g almonds
1 tbsp flaxseeds
1 tbsp raw cacao powder
50g desiccated coconut
1 tbsp honey
0.5 tbsp coconut oil (melted)


  1. Place the hazelnuts and almonds in a blender and blitz until powdered.

2. Pour the hazelnut and almond mixture into a bowl and add the rest of the ingredients in, apart from the desiccated coconut. Stir until fully combined.

Mixture - peanut butter bites

3. Next, spread the desiccated coconut on a plate. Shape the mixture into golf sized balls, roll in the desiccated coconut and place on a plate.

4. Once you have shaped all of the mixture into peanut butter bites, refrigerate for 20 minutes.

5. Once they have been chilled, place them into a container and they are ready to go!

6. Next, enjoy! ๐Ÿ™‚

Peanut butter bites

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If you liked this post, be sure to check out my Banana Loaf Recipe! and Jack Iredale on managing type 1, while playing professional football!


Chinese Takeaway alternative!

This week I am sharing some delicious Chinese takeaway alternative recipes! Recently I had to go gluten free, and generally Chinese takeaways are packed with gluten and sugar, not so great for me! The only thing is I love Chinese food! So I have been trying some homemade recipes that contribute valuable nutrients to the body, and taste absolutely fantastic!

In no way am I saying you cannot have a treat on the occasion, but for people who prefer to eat home-cooked food, this post is a perfect read!

So in this dish, we have sesame and ginger salmon, stir-fry vegetables, kimchi fried rice and crispy kale!

Serves 2


Calories: 639
Carbohydrates: 50g
of which sugars: 11g
Protein: 47g
Fat: 27g


Ingredients list - Chinese takeaway alternative

2 fillets of salmon
2 inch of finely chopped fresh ginger (or grated)
2 tbsp sesame seeds
2 tsp sesame oil
2 tsp sweet chilli sauce
1 tsp Chinese five spice
Black pepper to taste

125g rice (dry)
3 tbsp kimchi
2 tsp soy sauce
2 tsp sesame oil
Dash of white vinegar (or Mirin)

Vegetable stir-fry:
1/2 tbsp coconut oil
1 tbsp soy sauce
1/2 juice of a lemon
2 tsp sesame seeds
2 carrots
1/2 tin sweetcorn
1 pepper (colour of choice)
1 courgette
1/2 head of broccoli
1 medium red pepper
1/2 green chilli
4 cloves garlic
2 inch piece finely chopped fresh ginger (or grated)
1 tsp cinnamon
1 tsp Chinese 5 spice
Black pepper to taste

Crispy kale:
2 handfuls of kale
sesame oil
1 tsp cinnamon
Sea salt and black pepper

Method for the salmon:

sesame and ginger salmon - Chinese takeaway alternative
  1. Preheat the oven to 180 degrees.

2. Line a tray with baking paper and place the salmon fillets on the tray.

3. Sprinkle with ginger, sesame seeds, Chinese five spice and black pepper. Now drizzle with sesame oil and sweet chilli sauce.

4. Bake in the oven for 15-20 minutes.

5. Once cooked, sprinkle with fresh coriander and serve.

For the vegetable stir-fry:

stir-fry vegetables - Chinese takeaway alternative
  1. Chop up all of the veg, and then heat the coconut oil in the wok.

2. Fry of the onion, garlic, ginger and chilli with all seasonings.

3. Next, add in all of the veg (apart from sweetcorn), lemon juice, soy sauce and sesame seeds.

4. Fry this off for around 10-15 minutes and then stir in the sweetcorn.

For the rice:

  1. Cook 125g of brown rice.

2. Once cooked, drain the rice and place it back in the saucepan. Next, add the oil, kimchi, soy sauce and vinegar and fry this off for a couple of minutes.

For the crispy kale:

crispy kale - Chinese takeaway alternative
  1. Line a baking tray with baking paper. Wash the kale and then spread over the baking tray.

2. Next, drizzle over the oil and honey, followed by the cinnamon, salt and pepper.

3. Bake in the oven (same as salmon) for around 8 minutes (until crispy).

Finally, serve up all the dishes and enjoy! ๐Ÿ™‚

Chinese takeaway alternative

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If you liked this post, be sure to read my Sausage Casserole Recipe! and 5 ways to reduce your risk of getting Type 2 diabetes


5 Minute Healthy Chocolate Dessert!

Here is a delicious and Healthy Chocolate Dessert that is perfect for when you fancy something sweet! This recipe so quick and easy to make (5 minutes max, no cooking required!). It is gluten free and it is packed with vitamins, minerals, healthy fats and is fairly low in sugar!

If you want to make it sweeter, you can add some natural sugar (honey or coconut sugar) to the yogurt. I tend to use strawberries or banana, but you can use any fruit of your choice!

Serves 1


Calories: 221
Carbohydrates: 21g
of which sugars: 9g
Fibre: 2g
Protein: 5g
Fat: 11g


healthy chocolate dessert
  • 1 Nairnโ€™s chocolate chip biscuit (gluten free)
  • 3 tbsp yogurt (I use oat or coconut)
  • 15g 70% Lindt dark chocolate (2 squares)
  • 2 tsp raw cacao powder
  • 1 tsp peanut butter
  • 2 strawberries
  • Drizzle of honey
  • Sprinkle desiccated coconut


  1. In your individual dish or dessert glass, crush the Nairn’s chocolate chip biscuit, and press into the bottom of the glass.
Crushed biscuit, healthy chocolate dessert

2. Next, melt the dark chocolate in the microwave. In a separate bowl, add the yogurt, melted dark chocolate, cacao powder and mix until fully combined. You can add some honey into this mixture if you prefer.

yogurt mix for healthy chocolate dessert

3. Pour the yogurt mix on top of the crushed biscuit and smooth out.

4. Next, add a teaspoon of peanut butter on top of the yogurt mix, cut thin slices of strawberry or banana and sprinkle with desiccated coconut.

5. Now, enjoy! ๐Ÿ™‚

Healthy chocolate dessert

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If you liked this post, be sure to check out my Delicious Banana Brownie Recipe! and 5 easy ways to reduce your toxin load!

Diet, Recipes

Sausage Casserole Recipe!

roast potatoes with sausage casserole

This week I am sharing an amazing, easy Sausage Casserole recipe. All you have to do is roughly fry everything off, and stick it in the oven! I also love this recipe because it is packed with fibre which is essential for digestion, glucose control and keeping the microflora healthy in the gut.

I have put some of my favourite vegetables in the ingredients list, but feel free to use any vegetables of your choice and preference. I also tend to serve this dish with either roast potatoes or brown rice.

So keep reading for the recipe and macros, make sure you give this Sausage Casserole a try!

Serves 4


Calories: 330
Carbohydrates: 32g
of which sugars: 5g
Fibre: 11g
Protein: 17g
Fat: 15g

(Macros are without potatoes)


x12 chicken sausages
olive oil
1 pint chicken stock
1 tin tomatoes
75g red lentils
120g kidney beans
120g cannellini beans
1 large white onion
3 cloves garlic
1 large leek
2 large carrots
1/2 broccoli
1/2 fennel
2 handfuls of Spinach or kale
1/2 bunch fresh coriander
2 tsp turmeric
2 tsp oregano
3 tsp paprika
salt/ black pepper to taste


1.Preheat the oven to 190 degrees

  1. Firstly brown the sausages in a frying pan and place them at the bottom of the casserole dish (they will finish cooking in the oven).
chicken sausages - sausage casserole

3. Next, heat the olive oil in a large frying pot and fry off the onion and garlic. Then add all of the vegetables and seasonings into the pan. Fry everything off for around 5 minutes, add in the stock and tinned tomatoes. Let this simmer for around 10 minutes.

4. After leaving the casserole to simmer, stir in the lentils, kidney beans and Cannellini beans. Transfer the casserole into the casserole dish on top of the sausages.

red lentils - sausage casserole

5. Put the lid on your casserole pot and cook for 60 minutes in the oven.

6. After 60 minutes, take the dish out of the oven and stir in the spinach/kale and fresh coriander.

7. Now serve up with your choice of roast potatoes or rice!

8. Next, enjoy! ๐Ÿ™‚

sausage casserole served up

Thank you so much for reading my sausage casserole recipe! Let me know when you give it a go and I hope you love this dish as much as I do! Be sure to subscribe below and follow me on Instagram!

If you liked this post, be sure to check out my Banana Loaf Recipe! and How to ace your diabetic review!