Education on Diabetes

Metabolic syndrome 101!

This week I am raising awareness about what metabolic syndrome is, and most importantly what we can do to prevent it!

Metabolic syndrome affects around 1 in 3 adults over the age of 50 (UK statistics), and cases in younger people are increasing. This calls for greater education on the topic, and most importantly, how we can improve our health to live a happier life.

What is it?

blood pressure for metabolic syndrome

Metabolic syndrome is the term used when an individual has a combination of diabetes, high blood pressure and obesity.

Having metabolic syndrome puts individuals at a much higher risk of getting cardiovascular disease, having strokes as well as several other serious health conditions.

This is because diabetes, high blood pressure and obesity can cause damage to blood vessels. This can vary, sometimes blood vessels become stiff, and sometimes blood vessel walls become weak, both of which can cause health complications.

How is it diagnosed?

The NHS criteria includes:

  • Being overweight or having a lot of fat around the waist.
  • Having high LDL cholesterol and/or high triglycerides.
  • Having a blood pressure of 140/90mmHg or higher
  • The inability to control blood sugar levels (also referred to as insulin resistance or type 2 diabetes).

If you are concerned about your health, or any of the points above, make an appointment with your doctor now!

Prevention and action is key!

Most importantly metabolic syndrome can indeed be prevented and reversed! So if you have been diagnosed, it is time to take action for your health!

Here are some ways you can help yourself:

table salt - metabolic syndrome
  • Losing weight
  • Exercising for at least 30 minutes everyday – try to complete a variety of cardio, weight lifting and yoga based training for the maximum benefits.
  • Eat a rainbow diet rich in fibre, fruit and vegetables
  • Limit your packaged and processed food intake – opt for fresh food
  • Stop adding sugar and table salt to your food
  • Quit smoking
  • Limit your alcohol consumption
  • Increase your water intake to around 2.5L a day

I know for some people this is very simplified, but to change your lifestyle, it has to be achievable!

Thank you for reading Metabolic disorder 101! I hope you found this interesting and useful. Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Been diagnosed with type 2 diabetes? Hereโ€™s what to do! and What is the deal with cooking oils

Diet, Education on Diabetes

Is ‘diabetic’ chocolate really healthier?

While the concept of ‘diabetic’ chocolate is thoughtful, it can actually do more harm than good.

When I was younger I mainly got given ‘diabetic’ chocolate, particularly at Christmas and Easter time and all I can remember is feeling left out and that it tastes horrible!

So from my own experience and research, lets look into why ‘diabetic’ or sugar free chocolate is not any better for you than normal chocolate.

What is ‘diabetic ‘ chocolate?

what is diabetic chocolate

This is essentially when a product has very little carbohydrate or sugar in it, which makes it ‘appropriate’ for those living with diabetes.

These products were created to help people manage diabetes while allowing some room for chocolate and treats. However, research soon exposed the loop wholes in these products, including inaccurate health promises.

In fact, labelling a product as ‘diabetic’ is now against the law. This is because research has shown absolutely no benefit in consuming diabetic chocolate over normal chocolate, and showing it can actually cause more damage to the body.

Why is it detrimental?

why is diabetic chocolate not great

Diabetic chocolate may be low in sugar, but it is still high in fat, calories and additives. Sugar is replaced with artificial sweeteners such as aspartame, which can have some nasty effects in the body.

The artificial sweeteners and additives can cause severe stomach upset, including bloating, nausea, vomiting and diarrhoea. Furthermore, additives can still actually cause blood sugar spikes and increase insulin resistance. The theory behind this states that artificial sweeteners closely resemble glucose, which confuses the body into thinking blood glucose is high, when in fact it is not. This process is linked to worsening insulin resistance.

Finally, it just doesn’t taste the same and can cause people living with diabetes to feel left out.

Opt for this instead

My simple advise is to just have normal chocolate and treats when you fancy them. Of course have chocolate on the occasion and use carb counting to keep your levels in range.

All products have the carb and sugar content listed on the packaging, so use it! Also have your treats while staying active. I like to go for a nice post-meal walk with family and friends to keep my levels balanced. It is possible to eat ‘like a normal person’ while living with diabetes, it just takes some extra time and planning.

Never let living with diabetes stop you from having fun, just be mindful and learn about your body. Tell the people around you what you need, whether thats asking them to walk with you, or simply educating them about what diabetics can eat (which is anything with the correct prep!).

Lastly, tell your family members to get you normal chocolate on special occasions. I am sure they would much rather get you something you like! ๐Ÿ™‚

person writing on brown printer paper

Thank you for reading Is ‘diabetic chocolate’ really healthier? I hope you found this useful and informative! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out How to handle a hypo mid-workout! and 5 Minute Healthy Chocolate Dessert!

Uncategorized

What is the deal with cooking oils

People often get confused about what oils to use when cooking. So here is my simple guide explaining which oils you should use when!

Plant oils should not be used for cooking

cooking oils

Plant oils become unstable when they are heated to high temperatures. This causes oxidation of the oil, which in simple terms means ‘damaged oil’.

When we consume oxidised oils on a regular basis it can be harmful to our health. Oxidised oils essentially ‘clog up’ blood vessels causing them to narrow. Narrowing causes decreased blood flow to areas of the body.

This process is linked to high cholesterol, high blood pressure, type 2 diabetes, cardiovascular disease, atherosclerosis and much more.

Oils to cook with

coconut oil - cooking oils

The following oils remain more stable at higher cooking temperatures, therefore they are preferable to use.

This includes:

  • Coconut oil
  • Extra virgin olive oil
  • Avocado oil
  • Canola oil

Also opt for oils that are cold pressed as this minimises any damage to the oil during processing.

Oils to use in cold recipes

Pretty much all plant oils are perfect to use in cold recipes or as a garnish. The following oils are very sensitive to heat and light and can be damaged very easily.

Keeping these oils in dark bottles in the fridge will minimise oxidation.

  • Sunflower oil
  • Sesame oil
  • Peanut oil
  • Flaxseed oil
  • Walnut oil

In my opinion, 1 calorie oil sprays should also be avoided. These are often cheap plant oils and they are prone to oxidation. Rather than focusing on calories, focus on nutrients. Coconut oil and extra virgin olive oil have so many benefits to our health, please don’t avoid them because they are high in calories – this alone does not make them ‘bad’.

Cooking methods

frying - cooking oils

Frying is a convenient way of cooking, but unfortunately it is one of the most damaging. This is because food is heated to a high temperature very quickly. Therefore, I advise avoiding frying foods and opting for baking at lower temperatures, lightly steaming and boiling.

If you want to make something like a stir-fry, cook the veggies down in water, let them cool down, and then add in your oil of choice. This tastes amazing and allows the oil to remain stable, giving you many health benefits!

Thank you for reading What is the deal with cooking oils. I hope this was useful and helps you to adapt your cooking! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out How to lower your cholesterol! and 5 foods diabetics should be eating!

Recipes

Lemon and Almond loaf cake

Here is my delicious lemon and almond loaf cake recipe! This is a gluten free recipe, if you are not gluten free, replace the flour with either self raising or brown flour. Also remove the xanthin gum.

This loaf cake is one of my all time favourites, it is sweet, zingy and has a beautiful earthy taste from the almonds. It also is fairly low in sugar, so it’s great as a treat!

Macros: (based on 12 servings)

Calories: 187
Carbohydrates: 21g
of which sugars: 14.5g
Fat: 10.5g
Protein: 2.5g
Fibre: 0.6g

Ingredients:

lemon and almond loaf

100g Gluten free self rising flour
100g soft brown sugar
1 tsp baking powder
1 tsp xanthin gum
2 medium eggs
100g coconut oil
30g almonds (halved)
Juice and zest of 1 lemon

For the icing:

70g icing sugar
Juice and zest of 1 lemon

Method:

1. Preheat the oven to 160 degrees and line your loaf tin with baking paper.

2. Weigh out the coconut oil and melt in the microwave for around 30 seconds.

3. In a large mixing bowl, combine the flour, baking powder, xanthin gum, brown sugar, eggs and melted coconut oil. Mix until well combined.

4. Next, stir in the almonds, lemon juice and zest.

5. Pour the mixture into the loaf tin and bake for around 35-40 minutes, or until springy.

6. In a small mixing bowl, combine the icing sugar, lemon juice and zest. Keep mixing until smooth.

7. Pour the icing over the loaf while it is still slightly warm. This will let the icing soak in – it is absolutely delicious!

Icing for lemon and almond loaf

8. Next, enjoy! ๐Ÿ™‚

lemon and almond loaf

Thank you for reading my lemon and almond loaf cake recipe! Make sure you give it a go, it is so easy to make! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out my Banana Loaf Recipe! and Halloween pumpkin soup recipe!

Recipes

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

Macros:

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

Ingredients:

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

Method:

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

Thank you for reading my Halloween pumpkin soup recipe! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out my Healthy Halloween Rocky Road Recipe! and Banana Loaf Recipe!

crop unrecognizable sportsman showing bicep in gym
Uncategorized

Bulking with type 1 diabetes

For many people the cold months mean it is bulking season! Gaining muscle has some incredible health benefits when done and maintained correctly. Keep reading for my tips on what to do and what to avoid!

In my opinion yo-yoing from bulking to cutting every winter and summer is unsustainable and a potential unhealthy cycle to get into. The thought that we always have to change our bodies to be ‘seasonal’ and to look good is distorted. Gaining muscle should be a long-term dietary and lifestyle change in order to better your health, not to ‘fit in’ with the ‘ideal body standards’ social media thrusts upon us.

Of course part of the reason people bulk is to ‘look better’, but we need to go deeper and use other means of motivation and discipline to achieve goals. Loving your body, less anxiety, feeling energised, getting better sleep are all fantastic reasons to set fitness goals like muscle gain.

So, if you are looking to gain some muscle whilst keeping your sugars on track, lets look at what you need to consider!

Sugar level control changes will happen

bulking season

If you are living with diabetes, you will mostly likely already know that routine changes = sugar level changes.

This does not mean gaining muscle can’t be done when living with diabetes, it just means we have to be strategic, look at sugar level trends and adapt to new routines.

Sugar level fluctuations depend on the type of exercise you are doing. If you swap from endurance to weight focused training, your levels can start to spike.

Of course this depends on the person, but it is very common to have hypers while weight lifting. This could mean you might need a small correction dose before or near the beginning of your workout to keep in range.

Furthermore, increasing carbs, fat and protein in accordance with higher energy demands will require more insulin.

My best advice is to talk with your doctor, consultant and/or a nutritionist for the best transition and results. This will allow you to adjust your insulin to carb ratio and correction dose.

Insulin sensitivity could change

One thing to note if you are trying to gain muscle, fluctuation in insulin sensitivity will most likely happen.

What you could notice is your sugar levels are remaining high, despite using your insulin to carb ratio. The change in insulin sensitivity can be due to increased adrenaline and other hormone fluctuations. If you start to struggle with this, definitely chat to your diabetes consultant or consult with a nutritionist specialised in diabetes.

One tip I found really useful is to continue with cardio during bulking. It doesn’t have to be a lot of cardio, but walking, running or completing HIIT can help to promote insulin sensitivity as well as muscle gain.

The correct nutrition can also limit insulin resistance, so keep reading for my nutrition tips.

Protein for bulking

Gym lads are often OBSESSED with protein! Don’t get me wrong, this is a vital macronutrient for bulking, BUT there are other nutrients that are often neglected and are also fundamental.

The idea of ‘eat whatever you can get your hands on’ while bulking is absolutely not the way to go. If you are prioritising fast and processed foods to pack calories in, this will be detrimental to your health. You might gain what you want, but this can lead to high cholesterol, high blood pressure and make diabetes control so much harder.

Eating a diet high in refined carbs, saturated fat and low quality protein decreases insulin sensitivity, which will decrease exercise performance as well as limiting muscle gain.

eggs for bulking

So opt for high quality protein sources: (if you can go for organic, grass-fed meat)

  • Chicken
  • Turkey
  • Salmon
  • Herring
  • Cod
  • Tuna
  • Eggs
  • Chickpeas
  • Edamame beans
  • Nuts and seeds
  • Lentils

Other nutrients to prioritise

salmon for bulking

Other nutrients to prioritise are omega-3 fatty acids, if you are eating lots of animal protein which is high in omega-6, this can cause too much inflammation and delayed exercise recovery. So eat the following to balance this out and to promote exercise recovery:

  • Salmon, mackerel, anchovies, sardines, herring 2-3 times per week
  • Handful walnuts or 2 tbsp chia seeds, or 2 tbsp flaxseeds everyday (e.g. in a smoothie, oats or yogurt)

Omega-3 fatty acids also helps to promote insulin sensitivity, which will help with glucose control, cholesterol balance and better exercise performance! So prioritise polyunsaturated fats over saturated fats.

Finally, make sure you are eating plenty of antioxidants, magnesium, iron and potassium – which all help with muscle growth and recovery. Aim for 7 a day (one portion of fruit/veg is roughly 80g) and make sure you are including some of the following everyday:

  • Spinach
  • Kale
  • Broccoli
  • Banana
  • Raw cacao powder
  • Pumpkin seeds
  • Peanuts
  • Avocado
  • Beans and lentils

Thank you for reading bulking with type 1 diabetes! I really hope this way useful and helps you to achieve your fitness goals without sacrificing time in range. Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out How to handle a hypo mid-workout! and my Simple guide to fitness with diabetes!

Recipes

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:

Ingredients:

Burger:

  • 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

Method:

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

Thank you for reading my Turkey burger recipe! Be sure to subscribe and follow me on Instagram!

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

Education on Diabetes

First aid and diabetes education

What is the deal?

Unfortunately, diabetes can often be misrepresented in first aid courses. This can leads to confusion about what exactly diabetes is, and the differentiation between type 1 and type 2.

I often get asked ‘do you have the one with high sugar levels or low sugar levels’. This confusion comes from miseducation about diabetes.

So, lets dive into what first aid teaches, and more importantly how we can turn this into a positive learning point.

How does first aid teach diabetes?

In the UK, first aid courses teach diabetes as having two types:

  1. Low blood sugar
  2. High blood sugar

This creates the idea that type 1 means low blood sugar, and type 2 means high blood sugar. With there already being a big misconception about diabetes, I think this adds to misinformation.

Furthermore, first aid states casualties with diabetes must always be given sugar. If someone living with diabetes is unconscious or acting ‘like they are drunk’ it is most likely down to hypoglycaemia (low sugars). BUT, this behaviour could also be due to high blood sugar. This means giving sugar can sometimes do more harm than good.

How can education about diabetes be improved?

blood test - first aid

Rather than teaching diabetes this way, first aid should focus on teaching what diabetes actually is!

It is as simple as saying; type 1 diabetes is when the pancreas stops producing insulin (usually from a young age), and type 2 diabetes is when there is enough insulin, it just doesn’t work correctly. Both types of diabetes can cause high AND low blood sugar.

What to do if a person living with diabetes needs first aid

When I talk to people about diabetes, this is what I advise if a diabetic is unconscious, or has lost the ability to help themselves:

  1. Call an ambulance if the diabetic cannot help themselves
  2. Check their sugar levels if possible
FGM for blood sugar checking - first aid

This is becoming ever easier with the latest tech, so look at their upper arms or the stomach for an FGM or CGM monitor (like in the picture). You can use their phone or scanning device to look at their sugar levels for more information:

  • A low blood sugar reading = give them a source of fast acting glucose, (preferably a drink high in sugar with around 15g sugar).
  • A high blood sugar reading = do not do anything, wait for paramedics to arrive. NEVER inject insulin, only the person with diabetes should ever do this.

Most often, people living with diabetes will be able to feel if they have low glucose, so the majority of the time they might just ask you to get them a sugary drink. If this happens, stay with them until their sugars reach a safe level. (In this case an ambulance is not needed).

If sugars remain low after 15 minutes, give them another sugary drink until levels rise.

As a summary:

  • Low glucose = 15+15 (15g sugar, wait 15 minutes)
  • High glucose = wait for ambulance, or if they can take some insulin, stay with them until it kicks in

Thank you for reading First aid and diabetes education! I hope this makes diabetes less confusing, and you learned something new! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Diabetes technology 101! and How I ran Tough Mudder while managing Type 1!

silver colored heart lock bridge
Fitness

How I ran Tough Mudder while managing Type 1!

Here is how I ran tough mudder while managing my sugar levels! This blog is designed to help you prepare for a race, or to inspire you to sign up to one! Diabetes never has to stop you ๐Ÿ™‚

Training for Tough Mudder

My training changed slightly in the months running up to the race. I increased my cardio and my weight training became more focused on endurance rather than heavy lifting.

I was running 2-3 times a week, which meant my insulin doses changed due to more frequent hypo’s in the beginning. My basal insulin reduced by 2 units which prevented hypo’s in the night (this is when I tend to have them).

I also increased and practised more body weight exercises such as press-ups and pull-ups. This prepared me for the obstacles!

Before the race

Dad carrying my kit during tough mudder

I chose the 10am start time for the race, this gave me plenty of time to digest my breakfast so my sugars were settled.

For breakfast I ate a bowl of oats with peanut butter and blueberries. For me this is always a great breakfast to have before exercising in the morning as it seems to keep my sugars stable.

I had a small snack before the race which left my sugars running at around 7mmol/L.

My amazing Dad came along with me, and he carried my phone, snacks and testing kit just in case I needed anything during the race. I would highly recommend having someone there if you decide to do a race! This makes treating hypo’s and hyper’s much faster which decreases the likelihood it will impact your race ๐Ÿ™‚

I wore the Dia-Band over my Libre to make sure it didn’t get caught on anything or come off during the race – I would also highly recommend this if sensors fall off easily on you (they do on me!).

During the race

correction dose during tough mudder

Within the first 15 minutes of the race I unexpectedly spiked to around 9mmol/L, so I had to inject a very small correction dose (1/2 unit).

Luckily that worked really well and my sugars remained stable for the rest of the race, with no hypo’s!

This was amazing because I got to challenge myself and have fun without worrying about my sugars (yes, it is possible!) Preparation is a massive part of keeping sugar levels in optimal range and living with diabetes is all about adapting to each situation. – If I can do it, you can do it too!

After the race

post tough mudder meal

After the race I had a chicken salad with egg mayo and oat cakes. For some reason my levels remained at around 7mmol/L – I think it could have been down to adrenaline due to nerves and excitement.

Because of this, I chose to stick with a small dose of insulin to begin with and a fairly low carb meal. About 3 hours after this my sugars began to dip, so I had some toast with peanut butter and another small dose.

Again this seemed to work really well for me and I managed to stay in range!

I really hope this post has helped you and remember this is the approach that works for me. There is no one size fits all when living with diabetes, it’s all about getting to know your body, finding out what works for you, and being adaptable!

Thank you for reading How I ran Tough Mudder while managing type 1! I hope this encouraged you and remember anything is possible with the right planning, type 1 diabetes never has to stop you! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Jack Iredale on managing type 1, while playing professional football! and How to handle a hypo mid-workout!

At the tough mudder finish line!
fireball whiskey at tough mudder!
tough mudder obstacles

And of course I had a free shot of fireball whiskey at the end! ๐Ÿ™‚

Recipes

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

Macros:

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

Ingredients:

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

Method:

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

Thank you for reading my peri-peri chicken recipe! Let me know how it goes and don’t forget to subscribe and follow me on Instagram!

If you liked this post, be sure to check out my Firecracker chicken salad recipe! and How to read food labelling effectively!