BBQ pulled Cajun chicken 

Actually adore this!!!!!!!!!!!! 

Put the following in a slow cooker and leave on a medium heat all day.

2 large chicken breasts 

5 tbsp Worcestershire sauce

1 tsp mustard powder

500g passata

3 tbsp balsamic vinegar

A generous serving of Cajun powder

3 tbsp sweetener

Salt and freshly ground black pepper

You can pull the chicken and have pulled BBQ Cajun chicken. 

For an Extra Easy SP day fill at least half of your plate with delicious Speed vegetables or Speed salad of your choice. Gorgeous with cauliflower rice or coleslaw or in your HEB roll.

Happy Fopping xx



Thai tuna fish cakes and stir fry 

Eesp stylie fish cakes. 

Microwave 1/2 a butternut squash, peel after, de seed and mash 

Add a tin of tuna

A splash of fish sauce

Thai 7 spice


Finely chopped ginger and chilli.

Just mix together and shape with your hands. 

They are nicer when oven baked as they bind together better, but I was impatient so pan fried them.

Served with ginger, garlic and chilli stir fry with soy sauce.

Perfect eesp lunch or dinner 
Happy Fopping xx


Orange, lemon and pineapple zoat porridge cake 

Morning all. Wow this was gorge!! I’m loving these porridge cakes!!!!! I tweaked yesterday’s recipe and added choc shot.

All you do is mix the following together:-
35g oats

1/2 grated courgette (see blog on ZOATS, amazing way to add speed food, it doesn’t taste of anything but bulks it out)

2 tbs of quark (or fat free Greek yogurt if not doing eesp)

A tsp of cinnamon

A pinch of ginger 

1 egg

4 tbs of stevia

A capful of orange, lemon and pineapple squash
Bake for approx 20 minutes on 200 degrees or until cooked. Mix a tsp of choc shot with a little boiling water and drizzle. This is 1/2 a syn. 

What other flavours can we create?!?! 

Top with fruit and inhale!!!!!!!!

Happy Fopping xx


Peanut butter porridge cake!!!! 

Peanut butter porridge cake

OMG this is my new favourite breakfast ever!!!!! One of my gorgeous followers shared it with me a while back and I’ve tweaked it slightly, wow!!!! Incredible!!! 

All you do is mix the following together:-

35g oats

A grated carrot

2 tbs of quark (or fat free Greek yogurt)

A tsp of cinnamon

A pinch of ginger 

1 egg

4 tbs of stevia

Bake for approx 20 minutes. Once cooked top with quark mixed with some PB2 peanut butter powder, I used 6g which is 1 syn. 
Top with fruit and inhale!!!!!!!!


Syn free pizza!!!!!

If you’re a pizza lover, give this a whirl. Guilt free pizza!!! Add cheese as your healthy extra a choice if you wish xx

Serves: 2 Prep time: 10 minutes Ready in: 60+ mins

Syns per serving:

FREE on Extra Easy sp Perfect for Extra Easy SP

1 large cauliflower head, trimmed and cut into florets

2 medium eggs

Salt and freshly ground black pepper

1 tsp dried oregano

Low-calorie cooking spray

3 tbsp tomato puree

Handful of baby spinach

½ red onion, sliced

1 yellow pepper, sliced

4 slices of ham, sliced

Tip: Is this what’s considered a ‘tweak’? Absolutely not! You’re topping super Speed food cauliflower with lots more delicious Speed foods to make a filling meal – albeit pizza shaped!

Preheat the oven to Gas 5 180°C/160 fan.

Whizz the cauliflower in a food processor until very fine, then tip it into a microwavable bowl, cover with clingfilm and cook for 5 minutes. Add the two beaten eggs, seasoning and oregano. The mixture should be quite wet.

Line a large baking tray with nonstick baking paper, spray with low-calorie cooking spray and put the cauliflower mixture on the tray − use the tips of your fingers or a spoon to shape it. Bake for 15 minutes on the middle shelf then move to the top shelf for another 10 minutes, after which the base should have solidified and have gone golden.

Remove from the oven and with a palette knife release from the paper. Flip over and cook again for another 10 minutes. When both sides are golden, remove from the oven and spread them with tomato purée and then top with the ham and vegetables.

Return to the oven and bake for 10 minutes. Serve immediately in slices. 


Strawberries and cream ZOATS 

Lovely new breakie creation today!!! It’s going to be negalibale syns as only used a few strawberries for the mixture. 

I’ve spilt my HEB and added some chia seeds to mine, you don’t need to do this. I just love them! 

So you need to weigh out your HEB of oats (35g)

Grate half a courgette and add

Blitz up a few strawberries (blended fruit should be synned, it’s 1.5 syns for 100g so works out less than a 1/4 of a syn! I’d of eaten this amount anyway so not counting them).

Add your HEA of your fav milk, almond or regular works fine. I don’t measure this, just cover the oats enough, I prefer adding less as I love my porridge thick. 

Added a sprinkle of cinnamon and a tsp of stevia 

I also added some strawberry and cream flavouring (you can use vanilla essence if you wanted to).

Mix all together and microwave for approx 2 minutes on high. 

Then stir in a tbs of quark, fat free yogurt, strawberry yogurt or even cottage cheese. I do a lot of eesp, so I added quark. 

Top with strawberries and a sprinkle of stevia. Super filling and really creamy!! ZOATS are the best thing ever!!! If you haven’t tried them yet you must!!! See my blog on ZOATS for more info.

Happy Fopping xx


Ginger and chocolate ZCAN cake with caramel cream 

Today’s was another experiment and it was gorgeous!!! 1 HEB and 2 syns. 

If you follow my fb page, Instagram or blog, or you’re a member of my group, you’ll know I love ZOATS!!!! This is one of those things you need an open mind for. I’m massively open minded with food, so gave it a go and was hooked!!! Then came chocolate ZOATS, zoat biscuits, zoat pancakes, you get the idea!!! If you haven’t tried them read my blog on ZOATS. 

So this cake was another variation using scan bran again. I’ve always liked scan bran! I know some people find it offensive lol but I love it! It’s super filling and rammed with fibre. Just make sure you drink loads of water when you’re having it. One of my members once sent me a pic of a scan bran as a beer mat lol, said it was the only use for it. He he. 

Using the secret weapon in this cake made it really soft and moist, I promise you can’t taste it. That’s the beauty of it, you bulk it out with speed food, you’re not having tons of fruit and you’re even fuller. Win win!!! 

Here’s what I did 

Blitz up 5 x scan bran (HEB or 5 syns) 

Soak in boiling water.

Drain off any excess.

Add 2 eggs 

2 tsps of cacao powder (you can use a sachet of chocolate options, any flavour, or cocoa powder, or choc shot. Or add more if you like it chocolatier)

3 tbs of stevia or sweetener 

A tsp of cinnamon 

A tsp of ginger

1/2 grated courgette (I blitzed mine in the food processor with the scan bran) 

Mix & pop in 2 plastic containers. Microwave each cake for approx 3 1/2 – 4 minutes, or until it comes away from the side. 

Set aside to cool.

Served with Caramel cream, this is Salted caramel essence, quark and a tsp of stevia. Top with fruit and eat!!!! 

I’m calling it ZCAN cake!!! Now please manage your expectations. It’s not going to taste like something off GBO or like your mom used to make them, but it’s a lovely, sweet, filling treat which is also fab for weight loss.

Play around with the flavours as much as you like, enjoy.

Happy Fopping xx



Coffee tiramisu cake with Sicilian lemon cream!! 

Morning all. So I can see me getting a bit obsessed with trying different variations of scan bran cakes!!! 

Today’s was an experiment and it was gorgeous!!! 1 HEB and 2 syns 

Here’s what I did 

Blitz up 5 x scan bran (HEB or 5 syns) 

Soak in boiling black coffee. Drain off any excess.

Add 1 egg (put in 2 if you want a bigger cake) 

A tbs of choc shot (2 syns) 

2 tbs of stevia or sweetener 

Drops of tiramisu flavouring (mines from cupcake world) 

2 tsps of yogurt (I used natural fat free, toffee would be amaze)

A sprinkle of ginger

Mix although & pop in a plastic container. Microwave for approx 4.5 minutes or until it comes away from the side. 

Served with Sicilian lemon cream, this is Sicilian lemon essence, quark and a tsp of stevia. Top with fruit and a sprinkle of cinnamon. 


Chocolate and peanut butter cream scan bran cake 

Chocolate and peanut butter cream cake 

1 HEB and 2.5 syns in total. I’m counting 1.5 per cake. If you aren’t eating the whole cake you’re better off synning the whole cake, counting 5 syns for the scan bran. HEB are for that, not to carry over xx

For the cake

5 scan bran blitzed up (HEB) 

2 beaten eggs

Boiling water

2 tbs of stevia or sweetener (add more if you like it really sweet)

A few drops of Caramel flavouring (optional)

A tbs of choc shot (2 syns add more if you don’t mind the syns)

For the topping


Caramel flavouring 

3G of pb2 peanut butter powder (1/2 syn, again add more if you don’t mind the syns)


Blitz the scan bran and soak it in boiling water.

Mash and drain 

Add the other ingredients and mix

Divide in to 2 plastic tubs rectangle tubs

Microwave each one for 3 1/2 minutes or till the cakes come away from the tub.
Mix the pb2 powder with a little water and stir in to the quark with the flavouring. You can add sweetener if you wish.

Serve with berries as your 1/3 rd speed food. 

This is a basic scan bran cake recipe. You can play around with the flavours,try adding different Flavourings, cocoa powder, coffee, ginger, carrot. Whatever you like. 

Happy Fopping xx 





Thai 7 spice salmon with garlic and ginger stir fry 

Hi all,

Just quickly sharing my go to recipe when I’m in a rush!! You can add any spice, such as Chinese, the Thai 7 spice or Cajun. This one is my fav!!! 

I chop up garlic, ginger and chilli (less when using this spice) 

I pan fry the piece of salmon and add the Thai spice mix. 

I then add a bag of stir fry veg, lots of dark soy sauce, a capful of fish sauce, a little passata and seasoning. 
That’s it!!

If your pans big enough you can cook it in the the same pan, or flake the fish up in to the stir fry. 
Syn free and eesp suitable xx