Chicken Wrap with basil and Yogurt Dressing!

This recipe is delicious, low fat and high in protein, making it a great option for lunch, or a snack!

I have made a delicious basil and yogurt dressing which is fragrant and lower in fat than mayonnaise! Basil is an amazing herb which enhances the flavour of salad items beautifully.

I have used lightly dried basil by Gourmet Garden I highly recommend trying it, as it last for weeks and still tastes as fresh!

Use any wrap or bread that you prefer, I have used Mission seeded wraps which are really nice and have a good balance of carbs and fats.


60g x Cooked Chicken breast

Handful of Spinach

4 x Small Plum Tomatoes Chopped

1 x Tsp Lightly Dried Basil

1 x Tsp of Greek Low fat Yoghurt

Salt and Pepper to taste


Mix the yogurt together with the basil and season generously with salt and pepper.

Spread this evenly over your wrap.

Add the other ingredients, wrap up and enjoy!

#girlvstupperware #healthyeating #lowfat

Bullshit Detox!

If a company or product is claiming you can lose weight by Detoxing…RUN AWAY!!

Your body has its own detox system called the liver!👍🏻👏🏼😃

Juice diets, cleanses, tumeric drinks, detox’s, pills and severe calorie reductions will not cleanse your body or make you a fat burning machine!

All they do is make you miserable, create

unhappy relationships with food and mess up your metabolism!

Hope this clears some of the Bullshit!


Motivation is temporary, habits aren’t.

What is motivation? 🧐🤔

Well I’ve learnt it comes in waves it isn’t a set thing that someone has.

A lot of people have motivation in January to get healthier or fitter and they go all out. Strict diet, no alcohol, no chocolate and go to the gym everyday!

This is an extreme and often leads to bingeing or burning out. The motivation then slides and people fall back into to familiar old habits. 🙈

Instead of wishing to be more motivated, or using the new year, or a holiday as an excuse to get fit or healthier, start incorporating small changes it into your life now. 🙂😯

🚴🏼‍♀️Exercise once per week doing something you enjoy from now until Xmas. It’s better than nothing!

🥗Introduce healthier foods into your diet. Adding more fruit or veg to your plate for example.

🍫🙅🏻‍♀️Cut back on treats, alcohol or chocolate a few times per week.

Slowly making gradual changes will form habits and habits are what stick and is better than waiting for motivation to arrive. 😴😑

When January arrives you will have already kick started and will feel better! ☺️💪🏻 You can then increase the number of days you exercise or choose healthier foods to eat.

Don’t punish yourself in January it’s not nice and doesn’t work..FACT!

Creamy Salmon & Asparagus Gratin.


This recipe is so deliciously creamy you would think it’s laden with calories but I can assure you now it isn’t!

My mum originally introduced this to me and I was amazed at how good it tasted without loads of calories! I’ve since adapted the recipe slightly which my husband and I prefer.

To thicken the sauce I make a roux which is nicer than using corn flour and adds a richness to the sauce. 

You will also need a casserole dish that will fit two salmon fillets snug together. 

I promise this is simple to make and will leave you wanting more! 

I have impressed friends and family with this simple dinner so make sure you give it a go! Double the quantities if you are making for 4 people.

Salmon and Asparagus Gratin

This recipe serves two people. 

Time- 35 minutes to prep and cook.

2 x 120g Salmon fillets 

8-10 x Asparagus spears

1/4 x White onion finely chopped

4 x Small white mushrooms thinly sliced 

1 x Vegetable stock cube 

250ml x Boiling water

120ml x Semi skimmed milk

25g x Butter

25g x Plain flour 

15g x Parmesan cheese grated (optional)

1 x Casserole dish 


Heat your oven to 180 degrees.

Fry the onions and mushrooms in a small amount of oil in a pan on a medium heat, until softened and slightly golden.

Push the mixture to the side of the pan, then add the butter, and flour to the other corner of the pan. Mix until the flour has dissolved into the butter but keep mixing until it forms a light brown paste. Take off the heat immediately and set aside.

Meanwhile boil 250ml of water, pour into a separate bowl and add the vegetable stock cube. 

Whilst this dissolves prepare the Asparagus by snapping the white end off each spear. Arrange these in your casserole dish along with the onion and mushrooms from the frying pan, place the salmon fillets on top.

To make the sauce add the milk to the boiling water and stir.

Turn your frying pan back onto a medium heat and add the sauce to the pan and stir continuously.

The sauce should start to boil and thicken. Keep stirring to remove and lumps, using a whisk if necessary.

Once thickened the sauce should coat the back of a spoon.  At this point, remove from the heat and pour over the salmon. The sauce should cover the fillets generously.

You can then sprinkle the top with parmesan cheese and bake in the oven for 20 minutes.

Serve with new potatoes and additional vegetables if you wish.

Enjoy 🙂


Prawn, Chorizo and Tomato Risotto!

This low fat, tasty mid week meal is simple to make and very filling. 

If you don’t like prawns replace these with some chicken instead.

This is a dish all the family can enjoy and is also delicious cold. 


1 x White onion

1/2 x Yellow pepper

2 x Garlic cloves

2 x Tsp’s Scala sundried tomato cook’s paste 

300g x Raw Tiger Prawns

120g risotto rice

600ml Chicken stock

6 x slices of chorizo 

10 x Cherry tomatoes 

Salt, Pepper and fresh basil to taste.

Finely chop the onion, garlic and yellow pepper.

Heat a frying pan on medium heat and add some olive oil. Gently fry the onions, garlic and pepper until they soften slightly.

Add the risotto rice and stir coating the grains in the oil and onion mixture.

Now gradually add the chicken stock in stages..

Add a little stock, allow the rice to absorb and repeat this process, keeping the pan on a medium heat. 

Half way through this stage add the other ingredients and give the mixture a good stir. 

Continue to add the stock and stir until you have a nice thick consistency and the stock has 80% absorbed. 

Turn down the heat and cook the prawns separately in another pan. These can then be added to the risotto when you are ready to serve.

I like to serve this risotto with vegetables or a rocket salad.

A refreshing cucumber & coriander salad

I discovered this delightful salad a few weeks ago and with a few tweaks to the recipe I have made this a firm favourite in our house.

It is so light and refreshing even my brother, who hates cucumber enjoyed it.


1 x large cucumber 

1 x Red Chilli

35ml x White wine vinegar 

80ml x Olive oil

1 tbsp x Fresh Coriander 

2 tsp x Caster Sugar

2 x tsp x Poppy Seeds


Slice the cucumber lengthways and dice into chunks.

Finely chop the chilli and put this in a bowl with the cucumber.
Mix the oil, vinegar and sugar together in a separate bowl and then add this to the cucumber mixture.

Season with salt and pepper and give it a good stir.

Taste the mixture and adjust your seasonings accordingly as this should be quite sweet yet sharp, kind of like pickle.

If not serving straight away keep it refrigerated until ready to serve.
Let me know what you think?

Tomato,Basil & Chickpea Salad.

Tomatoes, basil and Chickpea’s make a delicious combination. Pair this with meat or fish for a healthy side dish all the family can enjoy.

This dish is cheap, simple to make and full of nutrients providing huge health benefits.

Whip this up in no time at all. I enjoyed this with my husband today as part of our BBQ.

Let me know what you think.


1 x Can Of Chickpeas 

2 x Large Tomatoes 

10 x Cherry tomatoes 

1 x Small Red Onion

2 x Spring Onions

1 x Tbsp x Fresh Coriander 

2 x Tbsp x Fresh Basil

1 x Tbsp x Olive Oil

1 x Tbsp x Balsamic vinegar 

Salt and Pepper to taste


Drain the can of chickpeas and place into a large bowl.

Cut the cherry tomatoes in half and quarter the large tomatoes, finely chop the red and spring onion and add all of these to the bowl.

Sprinkle in the chopped herbs and give this a gentle stir. You can then add the oil and balsamic vinegar.

Give this another stir and season with salt and pepper to your liking.

Chill until ready to serve.

How many meals a day should I eat?!

Well this is a great question and something I’m often asked.

Are there any benefits to eating more meals??
If you are looking to build muscle there is proven evidence to show that eating regular amounts of protein in a meal helps in this scenario. 

Also, with the volume of food that someone building muscle will need to consume, splitting meals throughout the day will make it a lot easier.

However, if you’re looking to lose weight, eating little and often will not have anymore of an effect vs eating 3 meals a day. 

Increasing meal frequency will not boost your metabolism! (I wish it did though).

There are other benefits to eating regularly and this is something I love to do as it helps me feel fuller for longer and reduces cravings.
As long as you’re not over consuming your daily calorie requirements you will not put on weight.

However I always advise to do what works best for you. 

Find your happy place just as long as you’re achieving your goals in a healthy, sustainable way it doesn’t really matter how regularly you eat.

Roasted Cauliflower florets

Cauliflower roasted is a hidden gem that I have recently discovered.

Sprinkled with different herbs and spices it enhances the somewhat bland cauliflower into a pimped up treat!

Serve this alongside anything you fancy and it’s that simple you won’t have a lot of preparation to do.

Here is my recipe below-


1 large cauliflower 

1 tsp x Paprika

1 tsp x Parsley 

1 x Garlic clove finely chopped

Salt & Pepper

1 x tbsp x Olive oil

1 x Large sandwich bag


Heat your oven to 180 degrees.

Whilst your oven heats up prepare a baking tray by lining it with tin foil.

Chop up the cauliflower into medium sized florets.

Then pop the oil, herbs and garlic into the sandwich bag and then add the cauliflower.

Seal the bag and give it a good shake, tip it upside down and repeat to ensure you have coated the florets throughly in the mixture.

Pour the mixture onto the lined baking tray and sprinkle with salt and pepper.

Roast the cauliflower for around 15-20 minutes. I recommend checking half way through cooking time incase it cooks a little quicker, as different ovens will vary.

The florets will soften and crisp up nicely around the edges.

If you enjoy this and fancy trying a different flavour, replace the Paprika with 30g parmesan cheese.

Let me know what you think of the recipe.

If you like my recipes please let me know by commenting below or on my Facebook, twitter or instagram.

I’d love to hear from you😊


Iced Mocha Protein Shake

The weather is warming up and all I can think about is ice cream! 
However I have been able to satisfy my cravings with this delicious iced mocha protein shake.

This is great pre or post workout and tastes delicious. You could even have this for a quick breakfast if you can’t stomach a meal first thing.


2 x tsp Coffee

100ml x Almond milk plain or chocolate flavoured.

50ml x Water

10 x Ice cubes

1 x Scoop of Chocolate protein powder 

A Blender is required for this recipe.


Boil some water and dissolve the coffee in  the 50ml of the water.

Let the coffee cool slightly and add all of the other ingredients to the blender.

Blitz the mixture for around 1 minute. 

Pour the mixture into a glass and enjoy.

Nutritional information- 168 Calories, 23g protein, 12g carbs, 3g fat, 7g sugar