Sunday 22 May 2016

I’ve always been a lover of savoury food - cheesy, salty, vinegary, chilli, you name it! Unless I’ve baked it myself (or a friend or colleague has done so) I rarely indulge in sweet things, just pass me the cheese and biscuits and be done with it. Since cheese doesn’t especially agree with me (we’ll save the cheese feasts for when I’m seriously prepared for over-indulgence) and I was getting a little bored of popcorn (N.b. this is a sin in itself, popcorn should never be boring – I just wanted something a little different), I was itching to reach for something else. I wanted something a little more nutritious than a packet of crisps (although those who know me will know I’ll always be reaching for salt and vinegar) and with that can of chickpeas sitting on the naughty shelf of the cupboard I thought I’d have a hunt around for a recipe.

In the world of FODMAPs, legumes are – in general – given a bad name due to GOS (galacto-oligosaccharides) which broke my heart when I was venturing out into the big ol’ world of FODMAPS (or should I say, lack of). What was a girl to do when she lived on the things?!

Then a wonderful, wonderful thing happened – I’d done my research.

FODMAPs are water soluble.

So? This means that canned legumes (namely lentils and chickpeas, I’m not sure about other ones) are usually safe to eat in certain amounts as long as the liquid they’re in is discarded and the legumes are washed thoroughly (yes, this means that the chickpea water ‘aquafaba’ is a no-no). YES! My prayers had quite literally been answered and that poor can of chickpeas that had previously been banished to the naughty shelf could come down.

I stumbled on quite a few recipes for roasted chickpeas, some more exotic than others, but what I really craved was a real punchy hit of salt and vinegar with the crunch and satisfaction that you’d get from your favourite crisps (but with a little more goodness). So, without further ado, here’s a very simple recipe for some roasted chickpeas – ever-so-slightly adapted from Oh She Glows.

Salt and vinegar roasted chickpeas 

Ingredients:

  • 1 can of chickpeas (drained and rinsed thoroughly)
  • Approx. 2 cups of white vinegar (NOT malt if you’re following a low FODMAP diet)
  • 1 teaspoon of salt (table is perfectly fine here)
  • 2 teaspoons of olive oil (no need to dig your posh EVOO out from the cupboard, but not the light stuff). 

Directions:
1. Line a baking tray (we use those reusable non-stick baking sheets – no waste!)
2. Add chickpeas and vinegar into a pot and bring to the boil before taking off the light and leaving for 20-30 minutes – uncovered (keep in a well-ventilated area for this and open up a window, boiled vinegar is strong stuff!)
4. Preheat oven to 200C.
5. Drain your chickpeas and discard the vinegar. Place into baking tray and massage the oil and salt so that each chickpea is covered.
6. Roast for a good 30-45 minutes (oven dependent). They’ll be OK up to the 15 minute mark but from then on I checked on them every 5/10 minutes and gave them a shake. Make sure they don’t burn, basically, as they tend to go a bit bitter.
7. Leave to cool slightly and tuck in! Enjoy with a glass of vino and your favourite movie.


Getting enough fibre on a low FODMAP diet can be a bit of a challenge (unfortunately a lot of high fibre foods are also high on the FODMAP scale too) but a safe-serve of chickpeas will give you approximately 2.5g of fibre!

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Tuesday 17 May 2016


I have a confession to make, I'm a lazy cook. Yes, I occasionally get the bug where all I want to do is make these intricate little creations and watch the smiles appear on my loved ones faces (or maybe they're wincing and reaching for the bucket, who knows), experiment with these wild and wonderful creations and thank my Mother for her creative trait. Most of the time (like, 90% of the time) I would settle for quick, easy, cheap, and cheerful - minimal washing up please!

Bring on the potato pie!

I was craving something easy to rustle together on Sunday as part of my food prep. I'll admit, this week we were a little slack on the food prep side of things. We managed to slow roast a chicken and rustle up a few bits and bobs alongside this creation, but otherwise it was relaxed. In fact, I think we spent most of the day tidying up and then celebrating over a booked holiday (I'm heading to Turkey in 3 weeks). It was getting a little late in the day to be cooking for the week but I'd already got my pen and paper out and minimal ingredients out on the side and I needed to just give it a go! 

This is a recipe suitable for the low FODMAP diet if you're out of the elimination stage. It's wheat free, lactose free, and relatively FODMAP free too... Just watch out for asparagus! I tolerate it well (thankfully - I love the stuff) but it contains moderate levels of fructans. Some sources say avoid completely, some say <3 spears are low FODMAP but use your own judgement here and omit if unsure.

Ingredients

 300g Maris Piper Potatoes - grated with liquid squeezed out (so approx. 250g grated potato)
 4 medium eggs (50g each)
 100ml milk (I used semi skimmed Lactofree)
 2 spears of asparagus (woody ends removed and thinly sliced / peeled)
 1 sliced tomato (100g)
 About 5g melted butter to grease your dish
 Plenty of salt and pepper to taste

Method
 1. Preheat oven to 180°C.
 2. Grease your pie/small quiche dish.
 3. Whisk together eggs and milk.
 4. Layer half of your grated potato on the bottom, season well, and add your peeled asparagus.
 5. Pour over half of your egg/milk mixture.
 6. Layer the remainder of the potato, season, and press down. Add the rest of your liquid mixture.
 7. Pop into the centre of your preheated oven and bake for between 45 mins to 1 hour until golden brown and fully set.

Enjoy!

Serves 3.
Calories per serving: 309 || Carbs: 33 (3g sugar) || Fat: 17 || Protein: 13

Portion it up when cool and add a side salad for a perfect lunch.
 
On a side note (and completely unrelated as per), it's been lovely these past few days (ok - intermittently lovely). Since I've been upping my fitness levels (and dying thanks to day one of the pre-training week of BBG - yes, day one!) I thought I should make the most of this beautiful afternoon and go for a little walk after work. A quick pootle around the block turned into a 3.3 mile wander past the fields and farms near me, but isn't it beautiful?!

Little Fish, xo

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Sunday 8 May 2016


To say I'm a natural runner is a big, fat, lie. My hands are held high... I admit it. Back in school I was the one coughing and wheezing during cross country or doing anything humanly possible to get out of it (male PE teacher and even the slightest of whispers about PMT seemed to do the trick). Long distance just wasn't my thing, If anything I was more of a sprinter, though this was more of an 'if I put my all into this I can actually win without feeling like I'm about to keel over' kind of thing rather than this devout love for the sport.

I just didn't get it. I didn't get the enjoyment. I didn't see what was so exciting about feeling like I was about to meet my maker, face flat in the mud (to be honest even now that doesn't sound appealing).

It was actually only about 4 years ago that I decided to give it a go and see what the fuss was about. Granted, my first run wasn't successful. I was in the midst of my Masters and trying to run to escape the harsh reality that deadlines were looming, or to brush off anxiety, or to even please the (now ex thankfully) boyfriend who seemed to class anything larger than a twig as fat and anyone doing less than a 20 hour day as lazy. I know right? Bullet. Dodged.

Coursework handed in, exams passed, York was left behind, hearts were broken, weight was lost, and we've just fast forwarded about 8 months. I'd just signed up to do a 10km Race for Life round Tatton Park. Why?! Because one of my lovely friends had just ran the London Marathon as an asthmatic and here was me crying over a mile. I thought it would be wise to aim for something a little shorter-distance whilst I was waiting (aka, training) for the 10km so I signed up for a little fun 5km Color Run (highly recommended by the way - a little pricey but so much fun). It doesn't take a genius to work out that a 5km is very very different to a 10km. had to change my mind set.

So, more determined than ever I had to make a few little changes:

1. Speed. I'm used to sprinting or at least rushing into things head first. I'm quick from the word go. Great for 100m runs, not so good for longer distances. It was always picked up, too, that my starting speed was just too great. I was wanting to reach the finish line before I'd even started, a recipe for disaster if you ask me.

2. Fitness. My heart is terrible. No matter what I do my cardiovascular fitness sucks. My blood pressure drops, my heart rate peaks too high, I go dizzy and clammy, and I'm left on the side retching and trying to get some air in my lungs. Not the prettiest of pictures but I never said I was an artist.

3. Trainers. I overpronate (which in itself isn't a huge issue as there are so many that roll our ankles inwards). My problem was I had no idea I did until I developed a pretty nasty case of post-tib tendonitis. Great job Rachel, great job. I was running in my old Nike Pegasus 29 which as beautiful and comfy as they were they didn't offer the support I needed and, as a result, I ended up with rolling ankles. Many times. And boy it hurt. A lot. I've since upgraded to my Asics Gel Trounce 2 which do the job just nicely and (fingers crossed) no injuries yet!

Rest. Rest was the best thing I could do and now looking back I wish I could've shaken my shoulders a little and give myself a reality check. Pushing through the pain and the injury only set me back and caused more angst and dodgy ankles, was it worth it? No. Did it matter at the time? No. Have I learnt from my mistake? Hell yeah!

So now, timing doesn't matter to me. At all... but yes, sometimes I need to remind myself of this when I'm kicking myself that my 5km runs are now more stop-start than a rush hour M6 carpark, but at the end of the day as long as I'm actually out there doing it and I finish the damn thing, nothing else matters.

Now, back to business. This May I am taking part in a fundraising activity called Outrun May (click the link for more information) powered by Macmillan Cancer Support, a charity close to my heart. I've set myself the target to run between 20-30 miles this month (I'm aiming for 26.2 - that's a marathon in a month) which I'm logging on Strava. Every penny counts - literally - because then I know that someone is backing me every step of the way. There will be tears, sweat, and pain (though hopefully not any blood - I'm aiming to not fall over this time!) and I need that support.

If you'd like to throw a few pennies into the pot, please head over to my Just Giving page (Rachel is running for Macmillan Cancer for Outrun May) and click away. I'm going to keep everyone updated on my progress week-by-week (5 miles completed for the first week) via facebook, twitter, instagram, this blog, word of mouth, by any medium so apologies in advance :-)

Much love, Rachel x

[Image from Pinterest]

 Side note: The grammar-freak within is having a meltdown over the image I used but never mind, it's pretty and it's exactly what I needed....
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Wednesday 4 May 2016

These hands just weren't made for bread. Even before going gluten (well, wheat) free I’ve been rubbish at bread making. Whilst watching Paul Hollywood work his hands on the Great British Bake Off and I can’t help but feel the utmost jealousy. I know it comes with practice - don’t get me wrong - but I knew I had to be doomed after I killed my yeast off during Food class in high school (don’t cut corners and add all of your dry ingredients to a bag, seems like a wise idea unless you realise that salt - in high amounts - kills off the yeast, oops).

Alas, we’ve been experimenting with bread recipes. I can’t for the life of me think where this one was from so apologies. We modified it slightly by using 1 cup of buckwheat in place of 1 cup of flour to try and boost the nutritional content a little. It did mean that the overall mixture was drier and more dense, but it still made a pretty tasty little loaf.

I wouldn’t say this is suitable as a sandwich loaf replacement (it’s definitely not fluffy and light!) but it tastes pretty darn good toasted, with butter and your favourite jam, or thinly slices and stuffed with cheese and toasted!

It’s gluten free, lactose free, totally FODMAP friendly, and void of any of those hidden nasties you often find in shop-bought gluten free bread (inulin anyone?!)


  • 2 cups gluten-free flour (I use Doves Farm)
  • 1 cup of buckwheat flour (mill your own buckwheat, it’s far cheaper)
  • 3 tbsp sugar
  • 2 tsp dried active yeast
  • 1.25 tsp xantham gum
  • 1 cup of warm milk (I use lactose-free)
  • 4 tbsp salted butter
  • 3 large eggs
  • Pinch of salt

First prepare your yeast! Add to milk that’s just warm to touch (you don’t want it too hot as it’ll denature your yeast), whisk, and leave in a warm place for 10 minutes. Normally the lactose in milk will provide enough of the sugar for the yeast to feed on. As I use lactofree milk, I added one of the tbsp of sugar into the milk mixture [check on it from time to time, it should have a frothy layer - if not, check your expiry date!

Add your flour, gum, and sugar to a large mixing bowl. Give your milk/yeast mixture a whisk and gently pour into the flour, mixing well.

Add your butter, and mix.

Add your eggs one by one, mixing after each addition, and add your sprinkling of salt (I actually didn’t use any additional salt in my bread and found it a little lacking so if you’re watching your watching your sodium - omit!)

Now, this whole process if a LOT easier with a stand mixer. Lesson learnt, I’ve been scoping out Kenwood K Mixers to make gluten-free bread making a dream. If you, like me, don’t have a mixer, then you need to rustle up a bit of elbow grease and give this a real good mix for about 5 minutes. It’s murder, trust me, but hopefully yours will come out a little lighter than mine did!

We proved this bread twice to get a decent rise - one hour each time in a warm place. After the first prove, transfer to a well greased bread tin and prove again.



Smooth out the top, sprinkle with golden linseeds and pumpkin seeds if you wish (and all the best of luck - mine fell off after baking!), and bake in a preheated oven (160 degrees) for 40 minutes.

Remove, leave to cool slightly and then tip out onto a wire rack to finish cooling.

Makes 15 slices: 129 calories || 5g fat || 22g carbs || 3g protein
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Thursday 28 April 2016


To those who know me, I adore pesto. I could quite literally eat the stuff out of a jar with a spoon - tasty but not especially healthy nor good for me (hello FODMAPs). I've experimented making a low FODMAP pesto before (see my vegan and (nearly) FODMAP pesto here) which was exceptionally yummy and full of goodness but with a bag of kale in the fridge soon to perish and a rumbling tummy (that couldn't bare the thought of slaving over the hob for hours on end) I needed something quick, something fab, and something filling.

Bring on the kale pesto.

I did have an idea to throw some avocado into the mix since it would act as an excellent base (think of all those good, healthy fats!) but since avocados contain polyols (a FODMAP) then we're told to restrict our consumption - at least in the elimination stage anyway (off the top of my head you're 'allowed' 1/8th of an avocado per serving to keep it low FODMAP). With this in mind, and the fact that I'm avo-solutely addicted to avocado, I decided to omit avo and keep it kaley and totally within my limits.

You will need...

  • 1/4 cup pine nuts (30g)
  • 2 loose cups of kale (about 30g)
  • 1/4 cup of olive oil (2 tbsp of which has been infused with garlic)
  • 1/4 cup of Parmesan (try nutritional yeast if you're vegan)
  • Juice of 1/2 lemon
  • Handful of chive and parsley
  • Plenty of salt and pepper (to taste)
Blitz everything bar the lemon and salt/pepper until it, well, looks like pesto. Add your lemon juice, blitz, and taste. Add your salt and pepper depending on how much you like...



Just look at that colour! All natural, no filter, no editing, just green goodness.



I served mine with some gluten free spaghetti but I'd love to try it with my edamame spaghetti once I know that edamame is a safe food for me. Whilst the spaghetti is cooking throw in a handful of kale and some peas, drain once cooked, mix in your pesto (I made 3 servings from the above recipe), and serve. It's as simple as that.

From fridge to plate in about 20 minutes.

Enjoy...! ♡


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Monday 18 April 2016



Saying I love breakfast is an understatement... I absolutely adore it. It sets you up for the day ahead, all of those nutrients and vitamins breaking your fast from the night before. With our hectic lifestyles, breakfast is often overlooked. As a student I regularly skipped it. My brain just didn't function as I hoped it would, I'd feel tired and dependent on a regular supply of coffee, and then when I did eventually eat my blood sugar would spike so much and I'd end up on a temporary high and experience a pretty long crash. Great hey?

So. Breakfast IS important. Really important. After a night of rest, our blood sugar levels that our body need to function (brains and muscles!) are usually low so you need a nutritious and filling brekkie to really get you going. Even if you just grab a banana and a handful of nuts as you're running out of the house you'll be doing yourself some favours.

Put down the refined sugar ridden Poptarts and seemingly healthy cereals (the amount of sugar in those things is astronomical!) and have a go at making something that you can whip up on a Sunday afternoon to enjoy all week... such as my baked carrot cake oats. A fabulous concoction of oats, plant based milk, carrots and spices that taste wonderful all week long.



Ingredients

  • 2 cups of oats
  • 2 cups of unsweetened almond milk (I use Alpro)
  • 2 tsp chia seeds
  • 1 tsp baking powder
  • 1/2 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp salt
  • 1 cup grated carrot (approx. 1 medium carrot)
  • 2 tbsp maple syrup

Method
Add your oats, almond milk (or any other dairy free milk!), and chia seeds to a bowl. Mix well and refrigerate for at least 30 minutes (I left mine for an hour).

Preheat your oven to 180°C.

Grab your bowl out of the fridge - most of the liquid should've been absorbed - and add your carrots and other dry ingredients.

Mix well and add your maple syrup (add as little or as much as you'd like. I'm not a fan of super sweet things so I found 2 tbsp to be perfectly ok).

Grab your Pyrex dish and grease well with a little melted coconut oil. I used one that's about 8x8 inch.

Flatten your mixture down and sprinkle generously with nuts and seeds of your choice. I used a combination of chopped almonds and pumpkin seeds.

Bake in the centre of your oven for 30-35 minutes. Bake longer if you'd rather have a less-soggy middle but otherwise it's all up to personal preference.

Now you need to portion them. I wasn't having mine straight away so I left to cool completely and then split into 6 portions. If you're planning on eating straight away I'd suggest leaving to cool for 10 minutes and spooning out your desired amount.



Enjoy! ♡
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Wednesday 6 April 2016

With the weather starting to warm and the blue skies starting to show (I swear this is happening in other places other than rainy Warrington, I'm still holding out for spring to appear for more than a few hours), what can be more perfect than sitting outside tucking into some delicious grub with a cold glass of Sauvignon Blanc (Malborough Estate please, New Zealand), serenaded by the late afternoon birds...

Idyllic right? 

Before I slip into a full-blown poetic dream about how perfect spring and summer can be with your loved ones near and food on the table (the best way to my heart is good food - fact), I'm going to say that when I ventured into the FODMAP elimination phase I thought - "that's it, my social life is over, I'm never going to be able to go out and enjoy the naughtier things in life - goodbye wine, goodbye beer, goodbye life". I can see you grabbing your little violin between your fingers.

Alcohol is naturally a gut irritant as I'm sure I don't need to explain to you. Take home message? If you suffer from IBS or other related issues then a simple change to make would just be to just avoid the stuff outright. Don't get me wrong, I don't need alcohol to have a good time but sometimes - just sometimes - I enjoy a tipple with the friends or mothership, particularly when said good weather hits and said Sav Blanc has been chilling all day. To keep tummies happy, maybe it'd be best to just restrict yourself to one glass (no more than two glasses) of the nectar and keep it dry, too.

So, weather and wine aside (intermittent sunshine doesn't call for lazy afternoons in the garden and I don't have any Sav, just a Rioja that for some reason I can't stomach at the moment), how about we just settle for some truly tummy-friendly, low-FODMAP, vegetarian quiche?



First make your pastry, if you aren't following a FODMAP diet - great - feel free to use your favourite shortcrust recipe. Since we are officially wheat free (far easier to just say I'm avoiding gluten!) we decided to use the shortcrust recipe on the back of the pack of Doves Farm packet.

Whilst chilling (about 30 minutes) proceed to make your filling and preheat your oven to 180C.

  • 150g grated Lancashire cheese
  • 6 medium free-range eggs
  • 300ml (lactofree) milk
  • Handful of chives, chopped
  • 4 greens of the spring onions, chopped
  • Salt/white pepper

Mix all of the above ingredients together - season well.

Line your quiche dish (we used a 24cm fluted quiche tin with a loose bottom) with some butter.

Roll out your pastry. If using the GF pastry it will be a bit crumbly and hard to work with. Roll to about 5mm thick and don't worry if it tears when adding to your quiche dish - ours did and we just patched it up (shh, don't tell Mary Berry)

Prick the base, line with parchment and baking beans, and blind bake for 15/20 minutes

Just to make sure it was sealed we did an egg-yolk wash and bake for a further 5 minutes (without the parchment this time)

Carefully fill the baked base with the filling and bake until set (about 20 minutes) then take out and top with sliced cherry tomatoes and a few slices of brie (optional, we had some left over and I can't stand waste) and bake for a further 10 or so minutes until the brie is melted. 

Remove from oven and leave to stand to cool a little. Remove from the dish. Serve and enjoy!

(Psst. It also tastes so much better the next day)




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Monday 4 April 2016

Sunday is supposed to be the day of rest, right? Not in my house. Sunday is characteristically spent doing all of the little odds and ends that Saturday just didn't produce.... Namely the cooked goods. I wholeheartedly take part in what I call 'Domestic Sundays', I break away from the mould and ensure my Sunday is as productive as can be. Face it, the following day is *whispers* Monday (terrible word - I know - and today feels like it has been the slowest Monday on record) and nothing gets me ready for the bustling week ahead than getting my life together on that last day. What better way to attack the day than to rise and shine, coffee at hand, and a bowl (I told you I'm obsessed with bowls lately) of some truly nourishing and filling grub.

I absolutely adore baked eggs. I remember chowing down to two delicious dishes - one with a creamy base and the other a tomato base - at a little cafe in Hobart, Tasmania called Raspberry Fool. I've recreated them both a number of times (and they were utterly delicious) but now I'm an officially FODMAPer (started the strict elimination diet on 02/04/2016) I definitely won't be indulging in a) cream or b) the onion and garlic filled tomato one. What a pity.

Yesterday, to prep myself for the busy day again, I rustled up a hearty bowl of baked eggs teaming with goodness, protein, and a good kick of chilli and paprika. Guess what? No onion/garlic in sight...

Baked eggs: FODMAP edition.



· 1 tbsp of garlic infused oil
· 2 spring onions (green only)
· 1 leek (green only)
· 1 can of tomato (plus ¼ of the can with water)
· 5 fresh cherry tomatoes, halved (optional)
· ½ of a red pepper, chopped (1cm chunks)
· Small bunch of basil and parsley, finely chopped
· 1 tsp paprika
· 1 tsp chilli powder
· 4 medium free-range eggs
· Plenty of salt and pepper to taste

Heat the oil in a pan and sauté the spring onions and leeks, add the chopped red pepper and halved tomatoes and cook until softened.

Add the can of tomatoes and fill the can with some water to create some extra juice (make sure your tomatoes are just plain old tomatoes, no added onion or garlic)

Add your chilli and paprika and stir well, throw in the chopped herbs and let the sauce simmer for 5-10 minutes on a medium light to let it thicken.

Make four little wells in the sauce (if you can – I failed miserably here) and crack in your four eggs. Simmer for a little while on the hob and either add a lid (if your pan has one) or throw in the oven until your eggs finish cooking. The whites should be cooked but your yolk still runny. Mine ended up a little on the hard side so this is all going to be a bit of an experiment with timing...



I served mine with some chopped chives and half of a gluten-free pitta bread.



Enjoy! ♡
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Friday 1 April 2016

If there's one thing I've learnt recently it's that everything (and I seriously mean everything) tastes better in a bowl. I don't know why, I mean I can hardly pluck some scientific fact to evidence this but you'll just have to trust me. I think there's something so comforting about huddling around a bowl and nomming away as you tuck into your favourite comfort grub.

Maybe it's that hit of nostalgia hey? Those childhood memories of digging around in the garden collecting bugs and getting covered in soil before running in to a bowl of your grandmother's homemade soup, crusty bread, and what seems like half a block of butter. Ok. Maybe I'm on my own there for the first bit (I didn't exactly conform to society's 'little girl' image and my love of nature started young) but I'm sure we can all resonate with the sheer home comfort associated with freshly made soup.

Now, soup's chilly cousin - the smoothie - has been flooding instagram by storm. No longer in a glass or drank with a straw, the slightly thicker aptly named 'smoothie bowl' is a treat and jam packed full of nutrients and yumminess that makes this breakfast bowl a true treat.



Now doesn't it look pretty?

This one was rustled up in a matter of minutes, it can of course be made with whatever you'd like but here's mine...

......PB and banana smoothie bowl.......

[Gluten/wheat free // Dairy free // Vegan // Fodmap friendly]

Blitz together the following ingredients:

  • 1/2 frozen banana
  • 2 tsp peanut butter (I use Meridian as it's just pure peanut - no sugar, salt, or added palm oil)
  • 10 tbsp unsweetened almond milk (Alpro here!)
  • A small handful of oats.


Add more liquid/oats to get your desired consistency.

Add to a bowl and add your toppings. I used chia seeds, pumpkin seeds, and a few almonds.

Enjoy - - - ♡
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Sunday 20 March 2016



Oh hello spring, you sexy thing! Now, without causing any offence to her neighbouring seasons (summer, winter, I love you too) isn’t spring just the best? It’s the same feeling I get when autumn swings by, I think it’s the essence of change that really draws me in. New beginnings, new growth, more sunshine, more flowers.... All of these really encapsulate what spring is to me.

So, as I’m sat here with a cup of fresh coffee, taking in the scent of my freshly henna’d hair (more about that later), looking out over the garden to see the sunshine just brushing over the trees and the birds perching on the feeding table, I feel good. Like, really good. I feel calm and that’s something I haven’t been for a while it feels.

I believe it’s a combination of a few things:

Eating well. I’ve significantly upped my plant intake and reduced my meat/by-product intake. I’m becoming more aware of what I put in my body, for I want nutrients and energy, not quick-fixes and sluggishness. I still eat meat occasionally and I’m not quite ready to give up my beloved cheese just yet, but I believe that reducing my intake somewhat is better than not doing anything at all.

Cutting out wheat. This has been a big one. Every Friday I’ve been indulging in the infamous ‘Fat Friday’ butty run at work (well, I can hardly help it since I run the whole thing). Every Friday I’ve felt terrible. Really run down, sluggish, tired, and I put it all down to wheat/gluten. As I've mentioned before, wheat is a big, massive no-no where FODMAPs are concerned (N.b. it's the fructans (carbs) in wheat that are the issue, not the gluten (protein)) and I've mostly been abiding by the no-wheat rule... Just those Fridays are the downfall. 

Getting more sleep. As I’ve been out of the house and cat/house sitting, I’ve been spending less time watching the TV and more time either catching up with the world or just having some quiet time cuddling the cat. You can call it whatever you want really, but it’s helped my sleep patterns a lot.

Mindfulness. I’m due to start my meditation/mindfulness classes officially on Tuesday, but I’m spending a lot more time in the here and now, listening to every sound, watching everything, tasting every bite. When you're taking in every little thing that exists around you, it's incredible. You start to appreciate the little things more, the fact that we are alive and (mostly) healthy.

More light. Equinox literally means ‘equal night’ so that means that at this moment in time, daylight and night time hours are thereabouts equal. As we (Northern Hemisphere) tilt closer and closer to the sun, our daylight hours increase. This is good news for me and others who feel the wrath of the long nights over winter...

... And then maybe it's the fact that on Friday I'll be jumping in my car and driving to the wonderful city of Plymouth where I lived for 3 years during my undergraduate degree, catching up with old best friends, reminiscing about old memories and adventures and creating new ones.

Happy days. 

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Tuesday 15 March 2016

It's hard to believe that growing up through school, college, and university I used to skip the most important meal of the day - breakfast. There was no reason for it really... I just wasn't hungry and I'm not the best person in the morning so it made sense to stay in bed as long as possible. Rookie error. No wonder my blood sugars were all over the place and I used to get the shakes....

It was only when I started hitting the gym a few years back (that has since stopped which of course is not at all evident *nervous laugh*) and I knew I needed to fill my body with some kind of nourishment otherwise I'd pass out (and believe me - that nearly happened on several occasions when I attempted fasted cardio.... another rookie error).

Back then it was always wholemeal toast  slathered in my favourite peanut butter (100% peanut - no added sugar or oil for me thank you) or a nourishing and filling breakfast shake made with almond milk, protein powder, banana, and of course some spinach....

Whilst I may still reach for the shake (minus the protein until I start attacking the gym like a gale force 10) my now go-to breakfast meal usually involves some kind of overnight oats, egg muffins, Greek yoghurt with fruit and chia seeds.... you get the picture. Yesterday I decided it was time to rustle up a chia seed pudding, jazz things up a bit. It's paleo, fodmap friendly, vegan, and totally delicious......



You'll need....

• 200ml of your favourite milk (I use Alpro almond milk but coconut works exceptionally well here)
• 3 tbsp chia seeds (an absolute steal in Home Bargains by the way!)
• 1/2 tbsp of pure maple syrup (not pictured! It was a last minute addition).



Mix it all together in a jar and leave for a few hours, preferably overnight. Top with whatever you would like! I chose pomegranate and some sunflower and pumpkin seeds... Delicious. Those little pomegranate seeds really made it something special; the different texture and burst of tart but sweet flavour really cut through the natural creaminess of the chia pudding.

The best part? It's perfectly suited for paleo and low-FODMAP diets. It's naturally vegan too... I shouldn't have honey whilst following this diet and I just don't really like 'real' milk (plus lactose is a no no anyway). It packs in your protein, your good fats, and your fibre, so it ticks a lot of boxes.....♡ Perfect.

With love, xo
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Monday 14 March 2016



Life isn't always roses; I know this, I appreciate this, and I never expected it to be. I know that there were always going to be good days and bad days and, yes, the latter were always going to form the majority. Life doesn't always follow those little paths that you want it to – sometimes you lose control and you need to put your life in someone else’s hands or seek guidance from others. Asking for help is not weak, nor is it an embarrassment. Everybody needs a little helping hand from time to time.

I find that, in the short-term, it is so easy to look at life through rose-tinted glasses. You wake up in the morning, birds singing the morning song, burst of light from the early sunshine peeping through your curtains, and a day ready to be faced with vigour and strength. Jumping out of the shower into freshly laundered Egyptian cotton towels, a cool breeze making its way through the window, the smell of freshly brewed coffee tantalizing your senses and you feel alive. Coffee sipped, outfit on, your favourite [and most faithful] heels stepped into, hair made, and a classy flash of colour from your favourite red lipstick and you are ready to face the world, smiling to your heart’s content.

I know that, in real life, people rarely lead lives like these. In all honesty, I don’t think I have ever had a morning that started just quite so perfectly. These days I find myself dragging my bum out of bed at about 6am after waking up at 5.40am throwing myself into the shower as a way of simply waking myself up, grabbing for the nearest towel – most definitely not freshly laundered, coffee is fresh but only at the weekend. I'm known for drinking about an inch before running out of the house. My favourite and most faithful shoes are actually my slippers, not a pair of Nine West beauties (which still remain my favourite pair of heels), and doing my hair and applying lipstick? Really? I rush my hair and makeup before work every morning and sit there feeling a right mess!!

Back to the point… That ideology of a ‘perfect morning’ is, in its true essence, a highly romantic view on how a day should start; anybody who expects this day in and day out is going to be sorely disappointed and unfortunately it would just lead to a spiral of unhappiness. What I envy most about people is that for some, putting on your favourite lipstick and greeting the world with a happy smile is the norm – it doesn't have to be a product of the ‘perfect morning’, nor the product of a ‘perfect life’, it is just the way they are and they can naturally see the world through these rose-tinted glasses. It’s something that I have myself perfected over the years and I know this, only people who really know me can see through the cracks but it makes customer-faced jobs a doddle. They assume I'm some hyped up crazy chick, always on the ball, always laughing and giggling and singing. Okay, a lot of that is fact – I am the girl who sings her heart out in work and isn't afraid to make a mockery of herself, but I wasn't always like that, and it’s only now that I can look back and wonder what the trigger point was.

I think I've boiled it down to travelling and stepping way out of my comfort zone.

I used to be the kind of girl where one thing would go wrong and suddenly the day was ruined and nothing could rectify it. I used to be the girl that had a paddy if she didn't tick every item off the list. I used to be the girl that painted on one hell of a smile for work and then felt her world crashing down as soon as she left. It was dreadful, truly dreadful. Instead of taking every little bad thing in my stride and accepting that these things do happen I let each and every single thing get to me. It’s tiring. It’s never ending. It had to stop.

Dolly Parton once said: "the way I see it, if you want the rainbow, you gotta put up with the rain". So, whilst sometimes I experience one of those gale-force 10 storms, I just take a deep breath and let it wash over me. I feel invincible....

With love, xo
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Saturday 12 March 2016

“When one door closes another door opens, but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.”
- Alexander Graham Bell



As humans we appear to have an uncanny ability of dwelling on the past and being unable to let go, I've been there. I know. Because of that dwelling, because of that concentration, we often fail to see those new opportunities, those new open doors that may be right in front of our very eyes. As clear as a summer's day. Unfortunately it is a lot easier for us to focus on the negatives - the closed door - than to turn our attention to those better things in life, but there is absolutely no reason to let the past shape your future - after all, you are in charge of your own destiny.

I've been there and, even now writing this, I'm still not 100% convinced that I can practice what I preach. I'm terrible for it, in fact, I dwell on past events like there's no tomorrow. Now, there's no harm in thinking about the past, but as soon as it starts to have an effect on your future - well, that's when things have to change. This is where I've changed.

I've made a lot of mistakes in the past - I mean, who hasn't? We're only human and it is bound to happen. Accepting that it has happened, accepting that there is no changing the past, making a mental note to not make that same mistake again, and then moving forward is key.

I'm no stranger to new changes, new starts, or sudden bursts of optimism where feel I could scream at the top of my lungs, "life begins now". I'm sick of dwelling on the past so I'm ready to pull the plug on that. It's a chilly Saturday afternoon, I've done all of the bits and bobs I needed to do and I'm preparing myself for a night of 'ME' whilst the mother goes off to see a friend. Precious me time is important and I haven't had it for a while... I've got lined up a delicious toasted sesame tofu stirfry, FODMAP and meat free might I add, an ice cold bottle of Leffe, a bubble bath with my wonderful Lush treats, and I couldn't be more excited.

I've got plenty to be thankful for. Yes, I'm possibly not where I want to be in life at the moment. I'd have thought that by 25 (...and a half) I'd have a lot more going for me but it doesn't always work like that, does it? I'm ready to reconnect with the people I've pushed out for various reasons (coping mechanism - I'm guilty for this!), treat my body and mind with the love and respect they deserve, and venture back into the sunshine.

So, here's a big goodbye to the past and worrying about what is going to happen based on those past events because, well, face it, yesterday is old news and why on earth would we want to relive the same old adventure?

[Little Fish ♡]
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Tuesday 8 March 2016


During my university years (and oh how long ago that feels now...) one of my firm staples that fitted the student budget was pesto and pasta. I absolutely adore pesto, the garlic-basil-pinenut-cheese combo was heavenly, and although I knew back then that pasta didn’t do me much good the alternatives were too expensive and the now-popular vegetable based ‘pastas’ weren’t really around for the regular folk like me...

Since tweaking my diet somewhat to cut out the nasties and reduce those FODMAPS, I can no longer divulge in a massive plate of the stuff. I thought I was waving goodbye to those happy memories and quick fixes (although gratefully accepting a happier tummy!) until I stumbled across low-FODMAP pesto from Sarah’s blog - A Saucy Kitchen - and her instagram (check her out @asaucykitchen).

Now, I had to make a fair few adjustments since my pine-nut supply had diminished somewhat and I needed something to make the flavour pop a little but I think it really worked and I’d love to share it. Just a quick note that technically cashew nuts are high on the FODMAP scale hence the 'nearly-FODMAP' status (heartbreaking I know, I do love them) but this recipe only uses 1/3 of a cup so there’s only a small amount per serving. You know your body better than I do (and you’ll know whether you can tolerate cashews)! 

I also didn't use any parmesan so this recipe is vegan friendly though you could easily add this as per the original recipe, just make sure you add this in before any addition of salt because the cheese will add a natural saltiness anyway.

This recipe makes about 4 servings depending on how much pesto you like. I mixed this with coodles (courgette noodles, how cute!) but this would work perfectly well with your favourite pasta or spaghetti (whether you're gluten-free or not!)

The ingredients:
  • 1 cup (approx. 50g) chopped chives
  • 2 cups of loosely packed basil
  • 1/3 cup of extra virgin olive oil
  • 1/4 cup of cashews (or pine nuts if you have them)
  • A good squeeze of lemon (to taste, I used about 1/2 lemon)
  • Salt and pepper to taste

Natural vibrancy!

The how to...
  • Throw the basil and chives into your blender (I just used a stick blender with a mini-chopper attachment but any should work fine here). Don't add the EVOO, lemon juice, and salt and pepper just yet.
  • Whiz it together and slowly add the EVOO, mixing after each trickle to help emulsify it.
  • Once all of the oil is added and your mixture resembles pesto (like the photo above!) add your lemon juice and salt/pepper to taste!


Delicious, simple, and perfect for a weeknight.

Little fish, xo


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Wednesday 2 March 2016

For someone who doesn't particularly have a sweet tooth I do an awful lot of baking. I'm certainly no contender for the Great British Bake Off, as much as I'd love to be, but my love of baking stemmed from those baking sessions with my Gran when I was little. Yes, most of the time my only contribution was clearing up (licking the bowl) and taste testing, but once I left home for university and when my Gran was poorly, the list of ‘to bakes’ grew as I was left to bring round the sweet treats that she could no longer bake...

There’s something about baking that makes it so cathartic. From gathering up the ingredients, to the gentle hum of the oven, to the smiles on the faces of the ones you love as they stuff their faces (only to complain later when the jeans get a little tight - oops).

Whilst I still love to bake a delicious sweet treat, I’m finding myself spending less and less in the kitchen and more time browsing Pinterest for recipe alternatives. I love the odd cake or two (I am still more of a savoury bird mind!) but too much sugar brings on migraines, too much wheat brings on IBS, too many sinfully good treats and my body literally breaks down.

I’ve recently been educating myself about FODMAPs and the effect that these carbohydrates have on the body or more so the effect they have on your gut. A lot of people with gastro related issues (I’m looking at you IBS, you might be a doctor’s favourite diagnosis but you aren’t winning this time) seem to find an awful lot of relief of cutting various things out of their diet... Wheat (not strictly gluten - I’m not talking about coeliacs here) and lactose being the two main culprits!

So what are FODMAPs? FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are basically carbohydrates that are found in foods. I’m not about to start a war on carbs here because they’re not all that bad - they have their uses for example - but unfortunately for some people, FODMAPs are poorly absorbed by some people and can cause the myriad of symptoms a la IBS. Wonderful hey?

I’m no dietician, goodness, so I’m not about to start spouting off advice on what you can and cannot eat, I will however be documenting my journey through reducing those dreaded FODMAPs and seeing how my physical and mental well being improves.

So, where were we? Ah, I was talking about baking.

As mentioned, one of the main culprits and a definite FODMAP no-no is wheat, so now is the time to put down those conventional wheat-ridden bakes and start exploring more wheat and gluten free options... That is where I present to you my FODMAP friendly, wheat/gluten-free, nut free, dairy free (remember lactose is largely a no-no too!), guilt free sweet potato brownies. I’ve used my lovely work colleagues as guinea pigs and all of the feedback was positive! Some preferred the traditional gooey, delicious, sugar-laden brownies that we all know and love but for us tender tummies who just can’t cope with more than a crumb I know where my vote sits...


Wet ingredients:
1 large sweet potato, roasted, then skin removed.
5 dates
3 tbsp coconut oil (melted)
2.5 tbsp pure maple syrup (or honey if you wish)
2 medium eggs (or if vegan, you could easily replaces these with flax eggs)

Dry ingredients:
3 tbsp coconut flour (also works with oat flour)
3 tbsp cocoa
1/4 tsp baking powder (gluten free)
1/4 tsp cinnamon
Pinch of salt

This is a really simple recipe. Seriously, it's a case of blitzing all of the wet ingredients together (I use my Nutribullet). Then, I pour the mixture into the sifted dry ingredients, mix, and pour into a lined 8x8 tin. If the mixture is too stiff, add some liquid - almond milk (or normal milk if you're not going for dairy free).

Pop in a preheated oven (175C), middle shelf, for 25-35 minutes... and voila!

You can cut this into how ever many chunks you would like. I cut mine into 20 bite-sized portions which are perfect if you fancy a bittersweet pop of cocoa that you know isn't going to hurt you! I used the trusty MyFitnessPal app to calculate the nutritional information if you so wish to have a look (per piece)...




Most of the ingredients listed above are totally fine for a low-FODMAP diet, thank you to IBSdiets.org and LowFodmapForLife for the information. There are a few ingredients that are on the post however as below, but here's why I’m still using them:

Sweet potato - Whilst sweet potato is classed as a low-FODMAP food, eating it in excess may cause adverse conditions. Most sources advise eating no more than 1/2 a cup a day (about 3 tbsp). One large sweet potato is used in the whole recipe, meaning that per bite you’re only consuming 1/20th of a sweet potato.

Dates - Dates are considered a high-FODMAP food due to the levels of fructose. This recipe does only use 5 dates (for 20 servings) so the effect on total fructose levels should only be minimal.

Maple syrup - Pure maple syrup is a fantastic low-FODMAP option for adding a little sweetness to your food. Honey is unfortunately a no-go due to the fructose levels so keep in mind... Watch out for the cheaper maple syrups that are more ‘maple syrup flavouring’ if anything, these contain plenty of nasties...

Coconut flour - This one is a funny one and it’s all down to personal preference. Some people react to it, others don’t! The good thing about coconut flour is that many recipes (including this one!) only call for small amounts. I’ve made these brownies before using ground up oats which were an excellent alternative and a definite low-FODMAP option.

With love, Little Fish x
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Sunday 28 February 2016



“Even the smallest person can change the course of the future.”

― J.R.R. Tolkien


We all have a very important role to play in life. Our mere existence influences the paths, the choices, what happens, how it happens. Each and every one of us has a purpose - no matter where we came from, what we have done in the past, what we plan to do - we can all make a difference but we all need to believe we can do it. 

You’ll meet people in your life who were sent to test you - your patience, your strength, your courage, and your determination. There is no right and wrong answer with how you deal with such people, but the outcome is shaped by how you respond. For me, I seem to have come across many of these people... Unfortunately. I’ve had people who said I'd never succeed academically, that I was maybe just a ‘D-grade student’ (Biology). I didn’t take to that too lightly, no, instead of letting that defeat me or push me back in the dirt I used this to my advantage. I knew they didn’t know the full story (the back story if you wish, they didn’t know what was going on in my personal life). I used that new found determination and proved them wrong - firstly where the A-Levels were concerned and then up into further education, obtaining my First Class Hons and Distinction for my Masters.

Academia and the obstacles I met along the way aside, I've also have to deal with the sort of people who try to break you down personally. I’ve had the jealous and bitter remarks from girls who have way too much time on their hands and I've had ill-advice from family when I was at my weakest. I somehow found it in myself to look them in the eye and say no to the family, to laugh off the bitterness, and to actually feel flattered that someone could talk about me so much. Honestly, if someone devotes that much time to talk about your existence then don’t feel disheartened, feel flattered.

Follow your dreams - however big, however small. Stuff your rucksack with a million and one clothes you'll probably never wear, arm yourself with a travel guide and enough money to let you live your adventure (although in reality we always come back skint, I’ve just about paid off my Australian adventure and I came back over a year and a half ago!). Stick your nose into those books, endure a little stress, overdose on tea, power on through and prove that YOU can achieve anything. Whether we're looking at this from an academic perspective or a life's-lesson perspective, muster up enough courage and anything is possible.

Remember that we are the masters of our own density, no being can lead our lives and no one should let them influence it either. Remember that you - yes, you - are playing the lead role in life, this is your story from start to finish. Those who say you can't do it, prove to them you can. Stand up to those who think you are weak. Speak out to those who do not believe you. If, at the end of this, they still continue to live their lives in attempt to thrash your dreams, do not let it influence your decisions, merely laugh at their sordid attempts (over a glass of wine of you may, it helps immensely) and take no notice. At the end of the day, whatever they think/ believe/ say does not matter in your life... It has no impact on your present or your future - only your past. If you can let go of the past (or at least grab it by the horns and face up to it) then you've already won the race...

 // Little Fish (in a very big sea), x
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Tuesday 16 February 2016


Well - I think we can all agree on one thing, I'm terrible at keeping my promises. I ventured back into blogging at the end of last year. I felt I was ready to put pen to paper (so to speak) and rekindle that burning desire to write, share, and (I hope!) inspire others. Instead I displayed a popular cancerian characteristic and retreated back into my shell.

I'm ready to change that.

I'm through with backing out at every opportunity, saying no, shying away from experiences that I know will help to build me as a person. I know - and I guess I have known for a while, I just needed to be sure - that I'm ready to be proactive with my life and grasp it by the horns.

I'm going to share my passions in life, the old and the new, the cooking and tasty bakes, the health, the dreams and aspirations.

Looking back on when I used to actively blog, yes I had an awful lot going on in my life with a terrible relationship (who's the sucker who stuck around by the way *hands up!*), a Masters degree I was so close to flunking  (yet managed to spin it around and obtain a Distinction), and an awful lot of dirty washing courtesy of the family (you could open up a laundrette), but I found an awful lot of peace and calm writing in my little blog. I miss that... the sense of calm and definitely not the drama I was escaping... but it isn't too late to start over again.

Much love, as per. Little Fish x
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