Your Bloating Survival Guide 101 – Handy Tips & Tricks to Beat the Bloat.

Bloating Final Medium Size File

Bloating. It’s a curse! Am I right? There are several factors that cause bloating, Over indulgence in highly processed foods, and contradictorily; starting a healthy diet full of fibre, fruit & vegetables can initially cause bloating until your body adjusts to it, constipation, & if you’re anything like me monthly hormonal changes for some women (Lucky us, as if it isn’t bad enough already!) are some of the most common factors that cause bloating among numerous other possible reasons. The good news is there are a few steps you can take to reduce this pesky discomfort even if you only have a few days left to fit into your party outfit. I’m attending a Hen Party tomorrow that I’ve been looking forward to for weeks & the last few days I’ve been struck by the dreaded bloat, the curses of be-damned on it anyway! What do you have to do to catch a break around here?! Ugh It’s so typical the minute you have some event coming up Ta Da! Bloat makes its dreaded entrance. A lot of people mistake bloating for weight gain and are at a loss to explain why the scales aren’t budging even though they’ve done everything right. Some of the symptoms of bloat include an uncomfortable distention of the stomach & a visibly rounder tummy area that may be hard to the touch, pain & discomfort, an uncomfortable feeling of fullness even if you haven’t eaten & excess wind. Bloat is exactly what it says on the tin, it’s bloating from excess water that your body is retaining or excess air in your intestine that is why you feel uncomfortable. Any gain in weight due to bloating is the water weight you are carrying and not a true weight, which is why it is so important to look over your weight loss journey as a whole and on a monthly as well as a weekly basis. I know only too well how disheartening those weeks can be when the scales tells you bad news only for the next week to drop the water weight & have a lovely nice loss at the scales if you can see past the bloat & keep the healthy regime going despite it and not give in and cave because of it. Here are my top tips to eliminate bloat that I have tried & tested over time & you should see results in as little as two or three days if you implement a few of them into your normal routine.

  1. Cut out Fizzy Carbonated Drinks including Flavoured Water.

This is quite possibly the quickest & easiest way to eliminate bloat if you drink a lot of diet drinks. This causes excessive bloating due to the bubbles from the fizz getting trapped in your stomach. Artificial Sweeteners are also known to cause bloating & diet drinks are full of them. Stick to plain or fruit infused still water that you can flavour yourself with slices of fruit to banish the bloat.

  1. Drink Plenty of Water.

A natural extension of tip number 1. Now this at first might seem contradictory to your anti-bloat mission “surely drinking more water will bloat me a lot more?” you might think. Au Contraire, quite the opposite is true. In survival situations the Human Body can survive longer without food than without a source of water so it’s natural inbuilt survival instinct is to conserve water for future use when not available. In short terms the less water you drink your body is going to think “water, great, haven’t had that in quite a while & I don’t know when I’m going to get it again so I’ll hold on to a load of this lot just in case”. It will hold on to all water no matter what the source to avoid dehydration, water from fruit, vegetables, tea, coffee basically wherever it can get it as this is a basic human survival instinct that the body is designed to do. When you drink plenty of water regularly your body gets used to the continual supply & flushes it straight through your system to expel toxins knowing, in its infinite wisdom, there’s plenty more where that came from based on recent habitual consumption. It might take a day or two for this to kick in if you’re really not used to drinking water as at first your body will hold on to it thinking that’s all it’s getting but once your body knows it’s a regular source & expects it, it will start dispelling it and using it for the functions that it is meant for improving overall health.

Adding fruit slices to water for anti- bloating works two fold. The fruit first & foremost makes the plain water easier to drink especially when you’re not used to it and are accustomed to more flavoured drinks therefore you will drink more of it. Secondly the fruit has natural much needed vitamins & minerals that infuse through the water for added health benefits. Water also helps you keep fuller for longer so you are less likely to overeat aggravating the bloated feeling. Try a glass of hot water with a slice of lemon upon awakening & a small glass of cold water before & after each meal to keep you fuller for longer. If you have recently switched to a high fibre healthy diet that your body is not used to the fibre can cause constipation which, in turn, contributes to bloat, drinking plenty of water will help digest the high fibre content. Try for as much water as you can aiming for approximately 2 litres a day but whatever you can manage is definitely going to help. Plus water is the absolute best thing for your skin condition bar none! Your body is composed of 60% water on average after all.

  1. Eliminate all Salt.

I know, I know! This one pains me more than anyone & I find this one very effective but personally very, very difficult, I put salt on most things. This one is worth it. A few days without adding salt to your food makes a world of difference to that bloated feeling. Sodium contributes massively to water retention or your body holding on to water this includes sodium based products such as soy sauce, fish sauce, teriyaki sauce etc. Try & make meals from scratch as much as is reasonably possible as processed food can be very high in salt & make sure to check breakfast cereals etc. for salt content. This is quite a quick way to eliminate bloat even though I find it the hardest it’s only for a few days after all!

  1. Avoid Chewing Gum/Sucking Hard Boiled Sweets/Using a Straw or Eating too Fast.

You ingest so much excess air when you chew gum, suck on sweets or use a straw because of the constant air intake every time you chew or swallow. Sugar free gum & sweets also contain artificial sweeteners which contribute to bloat too. Kick the habit for a few days & you’ll find yourself less windy & less likely to build up excess air in the gut that causes the uncomfortable bloat. Similarly eating too quickly causes you to take in a lot more air than usual while swallowing which can get stuck in your intestines so try & slow down a bit, take your time & chew your food well. Avoid eating on the go or eating while standing up, sit where possible & take time over your meal & you should see a difference.


  1. Reduce Carbohydrates & Swap White for Brown Varieties.

Read the above carefully, it says ‘reduce’ not cut out, I would never ever endorse cutting carbohydrates out altogether as it’s far too strict & your body needs carbohydrates for natural functions, you would be far too weak & it’s not sustainable to your diet long term. What you can do however is reduce the amount you eat & switch out white carbs for whole wheat brown varieties which are much less likely to cause bloating as they contain whole wheats & grains as opposed to refined processed white carbs. Try & avoid white bread, pasta and rice altogether and opt for brown varieties instead. Also if you can reduce your portions of carbs that will help for example if you have a main carbohydrate with every meal try having one meal without one, perhaps fruit & yoghurt for breakfast or meat & vegetables for dinner without potatoes, pasta or rice.  Try having a slightly smaller portion of carbohydrates than you would usually have too.

  1. Foods to Avoid: Cabbage, Cauliflower, Kale, Broccoli, Onions, Legumes such as Beans, Peas, Lentils, Kidney Beans etc., Lettuce, Apples, Watermelon, Pears & Processed Foods.

Cabbage, Kale, Broccoli & Cauliflower are all cruciferous vegetables which contain a certain sugar that remains undigested in your stomach which will ferment & cause gas which in turn will build up & cause the all too familiar pain of bloat. You will know this is you’ve ever indulged in too much cabbage & suffered bad wind as a consequence. Beans & other legumes are similar. It’s an age old adage that beans give you wind & that is true basically for the same reason as the cabbage family – indigestible sugar that the bacteria in your gut eventually ferments & that causes a build-up of gas. If you can’t expel that gas it accumulates & causes that uncomfortable distended feeling. Apples, Watermelon & Pears are among the foods that also have indigestible carbohydrates & sugars & it’s best to avoid them just while on your anti-bloating quest as these are very healthy foods under normal circumstances. Processed foods are full of ingredients your stomach finds it hard to digest there are additives & preservatives & a lot of salt in some ready meals or other processed foods. Try giving them a wide berth for a few days and see if you can notice a difference.

  1. Drink Peppermint Tea & Eat Potassium Rich Foods.

Peppermint tea has long been used to aid digestion & alleviate cramps & spasms in the tummy it helps food & air to pass through your digestive tract more easily avoiding build-up of air & bloat. Have a warm cup of peppermint half an hour before your main meal of the day to help the whole digestion process along. Potassium is a massive help to eliminating  water retention as it counteracts the effects salt & sodium have on our bodies helping to release water & avoid that bloated feeling. Potassium rich foods include, Bananas, Tomatoes, Mushrooms, Sweet Potatoes, Spinach, Tuna and Grapefruit. Try upping your intake of any of these to eliminate the water from your system.

  1. Fit in Some Gentle Exercise.

You may not feel up to exercise if you are experiencing discomfort but if you are able to, a short gentle walk after eating will aid digestion & make you feel better overall.

  1. Avoid Spicy Food.

Hot & spicy foods release & increase the production of stomach acid which can irritate the bloated feeling & make you feel even worse. Avoid chilli & other hot seasonings, also vinegar may have the same effect on your stomach. Keep note of any foods you eat and how you feel after eating them to see what foods you might be sensitive too and which might regularly cause bloating.

  1. Eat Little & Often.

Avoid large meals as much as possible and eating a large meal late at night in particular. Take your time over your meals. Instead of 3 main meals & 2 snacks why not try having 5 smaller meals instead over your pro point daily allowance say if you’re on for example 26pp a day have 4 meals of 5pp & a 6pp meal throughout the course of the day. This will help your metabolism to keep fired up too which will have a knock on effect by helping with fat burning alongside aiding the bloat.

  1. Avoid Stress/De Stress

Stress is an awful infliction on our health. It affects us in more ways than you can even imagine. It takes its horrible toll both physically & mentally & is one of society’s most unavoidable ills today. It is difficult with all of our busy family, work & social lifestyles & nonstop on the go schedules with phones, social media, TV and other constant disturbances eating into our free time. It’s hard to even take 5 minutes to de stress but it is essential to our health & wellbeing & we should make a conscious effort to do it. Think about it, where do you feel stress? In your head, yes, but physically? That’s right, your stomach! You get that knotted up tense feeling in the pit of your stomach & an agitated sick kind of feeling when under extreme stress so of course that is going to impact the effect of bloating & discomfort. Even if you don’t feel stressed you might surprise yourself. Pick 5 minutes of uninterrupted free time (just before bed or before sleep might be a good time). Remove any phones or possible interruptions & know those 5 minutes are yours alone, lie down on your bed or couch. Now relax your shoulders make a conscious decision & let go of the tightness there, continue to relax your jaw, legs, arms & stomach & be conscious of how tense these actually were previously. Focus on your breathing try & block out any infiltrating thoughts about your day or your current to do list just for those 5 minutes & breathe in steadily & deeply hold for 5 seconds & then slowly breathe out. Listen to your breath as a distraction from those invading thoughts & your mind racing with the day’s activities & woes. I know it sounds like hippy dippy, airy fairy stuff but believe me it works, what have you got to lose by giving it a try? Plus you get 5 minutes to yourself just for you which is a rarity in this day & age!

Well there they are, my personal tried & tested tips & what I find personally works best for me on my anti-bloating quest. I hope they can help you too. If you have persistent & extreme problems with constipation, trapped wind or water retention always speak to your Pharmacist or GP for advice. Remember everybody is different & do what works for you. These unfortunately, are not things I can fit in to my lifestyle every single solitary day, life is simply too fast paced & busy for it to work fulltime for me but I do some or as many of these tips as I can for a week or a few days on the run up to an event like a wedding or a party I’m attending if the dreaded bloat has struck or I’m aware it’s due to strike and it really helps. I find a few days really makes a difference to my stomach which is well worth the effort as my peace of mind is greater & my  self-confidence is much higher when I feel better in that special outfit and the tummy is a bit flatter than the panic induced state it spun me in a few days earlier! I hope you find these tips useful.

Delicious Crispy Prosciutto & Silky Egg Cups with Herby Baked Chestnut Mushrooms, Slow Roasted on the Vine Cherry Tomatoes & Hearty Farmhouse Soda Bread

This is essentially the same Breakfast I had yesterday, same ingredients except made to look a bit posher & the addition of a slice of Prosciutto. A lovely treat to make you feel special. 5pp or 3pp on the filling & healthy plan. Hope you have a lovely Thursday!  6 Chestnut Mushrooms Peeled & Halved

A Sprig of Thyme

Dried Parsley

Salt & Black Pepper 


4/5 Cherry Tomatoes on the vine 

1 Slice Prosciutto 

1 Egg

1 Slice Farmhouse Soda Bread  Spray a baking tin with oil & place the mushrooms in a single layer, spray with oil, sprinkle with thyme leaves & season with salt & black pepper. Place in a preheated oven at 180c for 15 minutes. Remove any excess juices from the mushrooms and add the cherry tomatoes to the tray, return to the oven for a further 15 to 20 minutes until mushrooms are browning & softened. Meanwhile spray a muffin tin very lightly with oil & arrange the prosciutto in the tin to form a cup letting the prosciutto overlap at the top slightly to form an edge. Very carefully crack the egg into the cup & place in the oven for 8 to 10 minutes for a soft egg, a bit longer for a hard egg, keep an eye on it near the end so it cooks to your liking. Once cooked remove from the oven & allow to rest for 5 minutes. Run a sharp knife around the edge & carefully lift out the cup. Remove the mushrooms from the oven once cooked & sprinkle with some dried parsley. Season the egg cup with salt & black pepper & thyme, serve together with the mushrooms, tomatoes & the soda bread toasted. Enjoy! 

Simple Fresh Pesto alla Genovese Pasta Salad with Peppery Rocket, Buffalo Mozzarella & Succulent Sweet Sunstream Tomatoes

A light simple lunch today but I despair of myself sometimes, I really do! This was supposed to be a Prosciutto Salad with the Prosciutto the star of the show so to speak. I had it eaten & left the plate over & there on the sideboard was my unopened packet of Prosciutto 🙊 I never even missed it while photographing it or eating it! 😂😝 Oh well at least I saved myself a couple of propoints. Put 2 Slices of Prosciutto on it if you would like it will be an extra 2 pro points 😃 Anyway it was 7pp as it stands & if you use wholewheat pasta on the filling & healthy plan you have it for 2pp. Hope you enjoy  
50g Uncooked Penne Pasta

4/5 Cherry Sunstream Tomatoes Halved

10g Pesto alla Genovese 

35g Reduced Fat Buffalo Mozzarella 

A Handful of Rocket Leaves

Salt & Black Pepper   

Cook the pasta according to packet instructions in salted boiling water. Drain & run under cold water until cold. Mix 10g pesto with a tiny drop of water to make it more like a dressing, mix some through the cold pasta reserving some for the top. Add through the remaining ingredients & season with salt & black pepper drizzle over the remaining pesto dressing & Enjoy!  

Delectable Chargrilled Prime-cut Bacon Fillet with Rosemary Infused Hasselback Potato, Beetroot & Apple Relish & Roasted Curly Kale

Bacon Cabbage & Spuds but not like you remember from Childhood! This is a gorgeous dinner I made when my blog was just under 2 weeks old. I posted it on facebook but It never made it on to the web blog just yet, here it is for you now! These Hasselback Potatoes are crunchy & tasty sprinkled with Rosemary Sprigs & Sea Salt, the Beetroot & Apple Relish compliments the Bacon Fillet so well & the Kale is a delight oven baked & crispy. I seem to have originally blogged it for one but I recall the relish makes plenty for up to 4 people so just double the other elements for 2 or 4 or however many you’re feeding. It comes in at a very reasonable 9 Propoints & 5 on the Filling & Healthy Plan. This is a little bit fancy so would be a good choice if entertaining. I really hope you enjoy!
1 Prime-cut Bacon Fillet

1 Medium Potato

2 Eating Apples (cooking are too sour for this)

1 Medium Uncooked Beetroot

Fresh Curly Kale

Spray Oil

Fresh Rosemary Sprigs

Sea Salt & Fresh Ground Black Pepper

Ground Cloves

1 Tsp Sweetener  

Slice the Potato down lengthwise without cutting the whole way through (I find if you place a wooden spoon handle each side of the potato it helps stop the knife from going the whole way through) Fan the Slices out gently with your fingers & gently place the Rosemary Leaves in between the slices, season with Salt & Pepper. Bake in a preheated oven at 200c on a baking tray for approximately 50 minutes or until browning & cooked through. Peel & chop the Apples & Beetroot (be careful fresh beetroot stains badly, I used gloves) and place in a pot of 250ml of just boiled water brought down to a simmering heat. Add the Sweetener, a pinch of ground cloves & a small dash of salt & pepper. Simmer for 30 minutes until soft & blitz with a hand blender to a purée. Place the Kale on a baking tray, spray with spray oil & season with salt & pepper. Roast for the final 8 to 10 minutes being careful to check it doesn’t overcook. Lightly fry the Bacon Fillet on a hot griddle pan sprayed with spray oil for 6 to 8 minutes a side or until thoroughly cooked through. Serve the Bacon Fillet with the Hasselback Potato, top the Bacon with the Beetroot Relish & serve your Kale alongside & Enjoy!

Delightful Spicy Turkey Meatball Marinara Sandwich on a Brioche Bun with Swiss Cheese & Butternut Squash Fries


This is just 10pp or 6pp on F&H. Turkey mince is a lot lower in propoints than regular 5% fat beef mince & is lighter in flavour so it lends itself well to a more delicate seasoning. I fancied a change from pasta & meatballs and these brioche burger buns & rolls are my new obsession at just 4pp each, why eat something you don’t like just to shave a point off? Go for the nice 4pp roll is what I say! This is still only 10 propoints anyway as it uses the light turkey mince. The swiss cheese adds a delicate creamy element & I’ve served it with crisp sweet butternut squash fries too. I really hope you enjoy this as much as I did!   For the Meatballs: 

500g Turkey Mince 

2 Slices of F&H approved Wholemeal Bread diced small (I used Brennans bgood)

A Dash of Skimmed Milk

1 Clove Garlic Crushed 

2 Shallots Finely Diced 

1 Tsp Dried Parsley

1/2 Tsp Dried Red Chilli Flakes 

1 Small Handul Chopped Fresh Basil

Salt & Freshly Ground Black Pepper 

For the Butternut Squash Fries:

1 Butternut Squash Peeled


For the Marinara Sauce:

2 Shallots Finely Diced 

500g Passata

1 Clove Garlic Crushed

1 Tbsp Tomatoe Purée 

1/2 Tsp Sweetener 

1 Tsp Dried Parsley 

1/2 Tsp Dried Oregano 

To Serve:

1 Slice Swiss Cheese 

1 Aldi Brioche Hotdog Roll

A Sprig of Fresh Basil  Preheat your oven to 200c. Cut your peeled Butternut Squash into chip shapes & spray well with oil. Place in the hot oven for 15 minutes, remove for 15 minutes & return to the oven for 20 minutes. Meanwhile pour a dash of skimmed milk into a small bowl & add the bread cubes & coat well allow to soak in the milk for a few minutes this keeps the meatballs moist during cooking as turkey has a tendency to dry out while cooking this will ensure it makes nice & juicy meatballs. After a few minutes squeeze out any excess milk with your hands & crumble the bread pieces into a large bowl with the remaining meatball ingredients. Mix well with a light hand taking care not to squash & condense the meat too much or your meatballs will be dense instead of light yummy morsels. Shape into 16 meatballs and place on a baking tray or in an ovenproof tin sprayed with sprayoil. Bake in the preheated oven for 25 minutes. To make the Marinara Sauce, fry the shallots over a medium heat in a saucepan sprayed with sprayoil for about 3 minutes add in the crushed garlic & cook for a further 30 seconds. Add the rest of the sauce ingredients & simmer over a medium heat until needed. Heat your brioche bun if desired & add the slice of swiss cheese, add the meatballs to ghe sauce & serve 4 meatballs per person in the brioche roll topped with a sprig of fresh basil & the butternut squash fries on tbe side. Dig in & enjoy!

Salad Dressing 

I’m not pro pointing a single solitary thing today, that’s because it’s my Birthday! And treats will be had! 😉👯🌸 But I do have a lovely birthday gift for you all. As promised last night (it took me waaaay longer than expected, it’s quite a comprehensive list) attached is your list of Salad Dressings fully pointed for your convenience. There are 12 photos in total so swipe across to see them all if you’re viewing on a phone. Now salad is the age old answer when it comes to weight loss going back as far as the ancient greeks & romans believe it or not! We all reach for the salad when the skinny jeans start to pinch a bit at the waist but did you know you can sabotage all your good intentions with dressings? Dressings can be unbelievably high in calories & oil & put ruin to the entire salad if you’re consuming it in a bid to lose weight. Be very careful what you choose, if eating out always ask for dressing on the side that way you can control the amount that goes on your salad & opt for vinaigrettes, balsamic or sweet chilli sauce over creamier caesar or thousand island varieties if possible. Some of the points in these babies really shocked me. I pointed 15ml/15g which is 1 level tablespoon (not heaped) also I pointed by 100ml/100g to get a better overall estimation of the differences between the different dressings on an equal measurement and finally I pointed them all by bottle size as if you’re the only one in the house that uses it (like me) it just gives a different estimation for you. I really hope you find it useful, I’m off to eat cake! 😆🙈🎂💕  

Decadent Strawberry, Raspberry & Chocolate Crepes with Cream

I just adore pancakes, they are one of my favourite things in the world to eat. These light Crepes are lovely for Breakfast or make a delicious dessert. This recipe makes 4 Crepes in total and serves 2 people at 4 Smartpoints (3 Smartpoints on No Count) for 2 Crepes each (4pp for 2 Crepes per person or 3pp on F&H). Add Smartpoints for your toppings & extras as desired:


12g Whipped Cream 1 Smartpoint

10g Chocshot Chocolate Sauce 1 Smartpoint

Fresh Strawberries & Raspberries 0 Smartpoints


12g Whipped Cream 1 Smartpoint

Banana 0 Smartpoints

15g St. Dalfour Organic Caramel Sauce 3 Smartpoints


12g Whipped Cream 1 Smartpoing

50g Self Raising Flour

1 Egg

100ml Skimmed Milk

A Pinch of Baking Powder (optional)

A Tiny Pinch of Salt Sift the Flour, Baking Powder & Salt into a bowl & make a well in the centre. Add the Egg & gradually add the Milk whisking as you go. Whisk until there are no lumps. Preheat your pan on a medium high heat & spray with spray oil. Fry each pancake individually for a few mins each side until golden brown. Roll pancakes up & decorate with toppings of your choice (Smartpoints above) & Enjoy!  


Homely Comforting Simple & Healthy Spaghetti Bolognese

Is there anything more comforting than Spag Bol? Homely & Humble, we all have a recipe for this family favourite. It’s just so Tasty, Cheap to make & the Epitome of Comfort Food, Simple & loved by all young & old it’s a real crowd pleaser. This is my low fat version. Spag bol doesn’t require much effort but it does require one important ingredient & that is time. It’s easy to throw together but it’s essential to allow it to reduce down into a flavoursome, glossy, thick ragu. I’m often asked how to stop spag bol from being watery & tasteless & the answer is time, time & patience. This needs simmering on a low heat for a minimum of at least an hour after preparing but I’ve been known to simmer this baby for up to 4 hours & it just gets better & better with age. This serves 4 at just 10pp without Cheese or free on thw filling & healthy plan if you use wholewheat spaghetti (add 3pp for 30g of reduced fat cheddar or only 1pp for 10g of Parmesan)   
500g 5% Fat Lean Minced Beef

1 Onion Finely Diced

2 Large Carrots Finely Diced

2 Sticks of Celery Finely Diced

1 Clove of Garlic Crushed

2 Tins of Plum Tomatoes

1 Tbsp Tomato Purée 

1 Beef Stock Cube

1&1/2 Tsps Dried Oregano

A Few Spigs Fresh Rosemary Finely Chopped 

A Handful of Fresh Basil 

Salt & Black Pepper 

880g Cooked White Spaghetti 

or 780g Cooked Wholewheat Spaghetti 

(Optional) 30g Reduced Fat Cheddar

or 10g Grated Parmesan 

 Heat a large pot over a medium heat & spray with sprayoil. Add the onion & fry for approximately 5 minutes. Add in the carrots & celery & fry for a further 5 minutes. Add the mince & cook until browned. Add the garlic & cook for a further minute. Add in the tomatoes chopping them with a sharp knife once in the pot. Add the Purée, crumbled stock cube & the rest of the herbs & salt & pepper except the basil. Cook over a low heat uncovered for at least an hour stirring occasionally. Meanwhile prepare the spaghetti according to packet instructions in a large pot of salted boiling water. Just before serving tear the basil leaves into the bolognese & stir through. Serve on top of the cooked spaghetti with the grated cheese if desired & enjoy!   


Oh I love Subway. It’s always my eatery of choice when I’m at my local shopping centre hungry & tired after buying Penneys entire stock out of it. It’s always filling & tasty & I feel it’s a bit healthier than the other fast food options. Here’s the menu that I propointed especially for you so you can keep on track while visiting. All values are based on a 6 inch sub on 9 grain wheat bread, including lettuce, tomato, cucumber, green peppers & onions (also cheese but only if pictured). I hope you find it useful!        

Super Easy Chicken & Vegetable Stir Fry

  A lovely healthy & tasty chicken stir fry that’s choc a bloc with Vibrant, Colourful, Tasty Veggies, Juicy Flavoursome Chicken & Served with Soft Fluffy Brown Rice. This is way quicker to whip up than calling your local Chinese restaurant for a take out. Do you want to know how the chicken you get in your Chinese takeout is always so much nicer than you can make it at home? I’ll let you in on a little secret, it’s called Velveting & it makes the chicken so incredibly tender, succulent, tasty & soft. It’s just a little tiny bit of extra effort on your part but well worth every single bit of it & it’s not at all difficult to do. This serves 4 hungry people at just 11 propoints a serving (just 2pp if following Filling & Healthy) Oh the pure nostalgia of it! This was one of the very first recipes I put up on the facebook blog back in January when I was just starting out. Here’s the Skinny:

For The Chicken:

3 Chicken Fillets Diced

2 Tsp Rice Wine Vinegar

1 Large Egg White

1 Tbsp Cornflour

¼ Tsp Salt

Whisk all the ingredients together in a bowl & add in the Chicken Pieces. Toss the Chicken in the mixture to thoroughly coat it, cover & refrigerate for at least 30 minutes or as long as you can in advance.

For The Stir-fry Veggies:
Broccoli Finely Sliced

1 Red Pepper Finely Sliced (I like the sweet Romano peppers use whatever you prefer)

2 Carrots Sliced finely using a vegetable peeler

1 Bunch Spring Onions Roughly Diced Diagonally

1 Large Handful of Fresh Coriander

For The Sauce:

1 Thumb Sized Piece of Ginger

1 Clove of Garlic Crushed

3 Tbsps of Sweet Chilli Sauce

2 Tbsps Oyster Sauce

2 Tbsps Soy Sauce

1 Tsp Chinese 5 Spice

To Serve:

Brown Rice

Prepare your rice according to packet instructions in boiling salted water. Mix all the Sauce ingredients together in a small bowl & set aside. Bring a separate large pot of water to the boil & add all the marinated chicken pieces to the pot a few at a time so they don’t stick. Cook for approximately 6 to 8 minutes, stirring occasionally, until it’s fully cooked through. Take the Chicken out with a slotted spoon or drain in a colander & cover & keep warm if not adding to the Stir Fry immediately. Meanwhile in a hot wok sprayed with spray oil, lightly fry the Broccoli & Red Pepper for approximately 5 minutes to soften. Add in the Carrots & Spring Onion & cook for a few more minutes (about ¾ minutes) until the vegetables are soft. Add in the cooked velveted chicken pieces. Stir through the sauce & cook for a few more minutes until sauce is heated through. Just before serving tear in the fresh coriander. Serve with your cooked fluffy rice & enjoy!