Pumpkin recipes 

Happy Halloween everyone!!!! Here’s some handy recipes if you’ve got lots of left over pumpkin flesh!!! Enjoy and Happy Fopping xxx * sw now advise to syn sweetener at 0.5 a tbs

Quick pumpkin curry

If you have lots of leftover pumpkin flesh from all that jack-o-lantern carving – this taste-packed curry is the perfect way to use it up!
Serves: 4

Cook time: ready in about 25 mins

Ready in: Less than 30 Minutes

Suitable for vegetarians

Syns per serving: FREE

Print recipe


1 onion

500g pumpkin

400g can sweetcorn

Low calorie cooking spray

2 tbsp mild curry powder

400g can chopped tomatoes

A small handful of fresh coriander

8 tbsp very low fat natural yogurt

Prepare the ingredients, peel, halve and thinly slice the onion, peel and cut the pumpkin into bite size chunks, rinse and drain the sweetcorn.

Cook the onion in a pan sprayed with low calorie cooking spray for 2-3 minutes, Add the pumpkin, curry powder and tomatoes and cook for a further 2-3 minutes.

Stir in 50ml water and bring to the boil. Reduce the heat and simmer gently for 8-10 minutes or until the pumpkin is just tender. Stir in the sweetcorn, remove from the heat and divide between four serving bowls.

Roughly chop the coriander and scatter over. Drizzle the yogurt and serve immediately with boiled rice.
Spicy cumin and pumpkin soup

Pumpkin spicy soup

This warming, lightly spiced soup marries the flavours of pumpkin with cumin to produce a soup that is deliciously comforting. To ring the changes, replace the pumpkin with butternut squash.
Serves: 4

Prep time: 10 minutes

Cook time: 35 minutes

Ready in: 30-60 Minutes

Suitable for vegetarians

Syns per serving: Free


Low calorie cooking spray

1 onion, peeled and finely chopped

1.2kg pumpkin, peeled, deseeded and roughly chopped

1 tbsp ground cumin

Salt and freshly ground black pepper

750ml vegetable stock

2 tbsp finely chopped coriander leaves

To serve

4 tbsp fat-free natural yogurt

Roasted cumin seeds



Spray non-stick saucepan with low calorie cooking spray and place over a medium heat. Add the chopped onion to the pan and stir-fry for 3-4 minutes until softened.

Add the pumpkin and ground cumin and stir-fry for 2-3 minutes. Season well, add the stock and bring to the boil. Cover, lower the heat and simmer gently for 20-25 minutes until the pumpkin is tender.

Allow the soup to cool slightly, place in a food processor and blend until smooth. Stir in the coriander and ladle the soup into warmed bowls. Garnish each bowl with a spoonful of yogurt and a sprinkle of roasted cumin seeds and paprika.

Pumpkin risotto

Serves: 4

Prep time: 15 minutes

Cook time: 50 minutes

Ready in: Over 60 Minutes

Suitable for vegetarians

Syns per serving: FREE

This brightly coloured dish of golden-orange pumpkin, red onion and white rice makes a substantial supper for four or a classic Italian starter for six.

450g pumpkin or squash

1 large red onion

1 tbsp lemon juice

850ml vegetable stock

1 garlic clove

350g dry arborio rice

A pinch of saffron

Salt and freshly ground black pepper

2 tbsp freshly chopped parsley


Slice the skin from the pumpkin and discard the seeds. Cut into 2cm chunks. Peel and finely slice the onion and toss in the lemon juice. Transfer both vegetables to a saucepan and pour over 275ml stock. Bring to the boil, cover and simmer for about 15 minutes until just tender. Turn off the heat and keep covered.

Peel and finely chop the garlic and place in a saucepan with the rice and 275ml stock. Bring to the boil and simmer for 5 minutes until the stock has evaporated.

Meanwhile, heat the remaining stock until just about to boil, and reduce the heat to maintain the temperature. Add the saffron and seasoning to the rice mixture and add a ladleful of stock; cook gently, stirring until absorbed.

Continue ladling in the stock until the liquid is absorbed and the rice is thick, creamy and tender. Keep the heat moderate. This will take 20-25 minutes.

Drain the pumpkin and red onion and stir gently into the rice. Heat through for 2 minutes.

Ladle into warmed serving bowls. Sprinkle with black pepper and parsley to serve.

Tip: If you like blue cheese, a little Stilton crumbled on top just before serving tastes wonderful!

Pumpkin pie

No crust means more room for the best part: cinnamon-spiced pumpkin pie filling. This whole pie is fewer Syns than one slice of regular pumpkin pie!

Serves: 4

Prep time: 5 minutes

Cook time: 1 hour

Ready in: Over 60 Minutes

Syns per serving: 1½

suitable for vegetarians


1 (16oz) can pure pumpkin

5 medium eggs, beaten

1 tbsp ground cinnamon, or to taste

1 tbsp pumpkin spice, or to taste

¼ cup sugar substitute or to taste

Low-calorie cooking spray

¾ cup of fat-free evaporated milk

1 tbsp cornstarch


Preheat the oven to 375°F. Blend all of the ingredients together and place in an ovenproof pie dish which has been sprayed with low-calorie cooking spray. Place this dish in a bigger dish that”s filled with half an inch of water-this will prevent the pie from burning.

Bake for 50 to 60 minutes, or until a knife inserted into the middle comes out clean.

Tip: Serve with whipped cream on top for ½ Syn per tbsp.

Salted caramel pumpkin cake


Butternut squash or pumpkin
Stevia (4 tbs)
An egg
Salted caramel flavouring (1.5 capfuls)
4 scan bran (I’d usually use 5)
2 tsp of choc shot, any flavour. I used coconut. (1 syn)
Peel some bns & microwave it until soft, approx 10 minutes. Then mash. I didn’t weigh it, but it’s about a 1/4 of a squash.
Break up the scan bran and blitz in a food processor.

Soak this in boiling water, don’t add too much or it’ll go mushy. Just enough to cover the scan bran.

Add the other ingredients, inc the squash and blitz for 5 seconds.

Pour in to a microwaveable tub and microwave for 5 minutes, the cake should come away from the side. Slice and serve with drizzled choc shot, cinnamon or sweetener and some fruit for more speed. Lush!!!!!



Weight gain spectrum of emotions 

Ok so I’ve braved the scales today after the wedding/build up to the wedding and the events after and it’s a 4lb gain!!!! You go through different emotions when you have a gain don’t you, well I do anyway!!! 

1. Heart sinks and time stands stand still while you process it, really!?! How did that happen?!? I haven’t been that bad?!? I’ve made some good choices!?! 

2. Anger as you don’t feel it’s deserved. Also you’re angry at yourself!! 

3. Acceptance. You start to remember all the alcohol you drank, that take away you’d forgotten about, the wedding cake you had for breakfast and the pub meal you only ate half of, but then actually continued to pick at, etc etc……

4. Disappointment. Why did I do that to myself, why didn’t I stop myself and remind myself my weight loss is more important to me.

5. Forgiveness. There’s no point beating myself now, it’s done, it’s gone, I can only move forward.

6. Determination. Right scales, I’ll bloody show you!!!! That gain will not be staying and I will get back on track with a vengeance!!! You start to plan all the speed food and body magic you’re going to do. It’s one bad week, it’s doesn’t define you!! You’ll come back fighting!! 

This is why even though it might not always be pretty, you really should weigh every single week and stay to class. If I hadn’t of got on the scales today, I would of carried on letting little things creep in, I would of carried on fooling myself that I was being pretty good! I’ve got my honeymoon next week, so it’s full sw force ahead again!!! Back to basics and keeping things simple. Drinking lots of fluids and making sure I’m not over eating/over synning. 

People say to me all the time, “just have a day off!”, “why do you stick to it religiously all the time!?!”. To me it’s just not worth it, how I feel when I gain isn’t worth it. I can cook delicious food the sw way, I don’t need to do this to myself. I’m the sort of girl that just looks at a piece of cake and puts on a lb!!! I don’t get these girls on instagram that constantly share pics of cheat meals and still lose loads of weight!! I’ve never got away with anything! I actually prefer healthy food any way. My skins been rubbish and I feel tired all the time! You need to do what works for you and what you can sustain. For me that’s food optimising 100% with food and then sometimes being a bit more flexible one weekend day with a few drinks. Then lots of body magic 🙂 

Let’s smash this week!!!!! 

Happy Fopping xxx 


Carrot cake baked oats muffins 

Hi all, as promised here’s the recipe for these yummy muffins. I’ve got various porridge cake recipes on here, some with quark or yogurt, some with fruit etc…. Today I fancied this one inspired by a gorgeous colleague Pheobe. 

HEB and syn free xx 

35g porridge oats 

50ml of skimmed milk (taken from your HEA) 

3 tbs stevia 

1 egg

A sprinkle of ginger and cinnamon

A grated carrot &

Creme caramel flavouring or almond essence. 

Mix together and pour in silicone moulds.

Bake in a pre heated oven on 200 for approx 15 minutes or till golden.

Serve with speed fruit and fat free quark mixed with sugar free squash. 

You can play around with the flavours or add fruit, choc shot, whatever you fancy, just remember to syn cooked fruit. 

Happy Fopping xx


Tonight’s food recipes, best ever spag Bol & lemon cheesecake 

Evening all. Here’s the recipes from tonight’s food :-

Best ever spag Bol. Loved it!! 

I used quorn mince but you can use use extra lean beef mince or turkey. 

Pan fry the mince, onions, mushrooms and 2 gloves of garlic. 

Add splashes of Worcestershire sauce, seasoning, Italian herbs, basil & some rosemary. 

Tip in a tin of chopped tomatoes, some passatta and tomatoe purée. 

Then add a beef stock melt undiluted and a red wine stock melt slightly diluted with boiling water. Pour in and simmer. That’s it!! 

I served mine with butternut squash spaghetti and salad leaves. Feel free to add your healthy extra of cheese or add some chopped bacon. 

Dessert was a really quick simple “cheesecake” 

Blitz up 2 scan or oat bran. Line a glass with this. 

Mix together a tub of quark, some stevia and Sicilian lemon essence from tesco. 

Dollop over the bran and top with strawberries, choc shot and cinnamon. 1/2 syn and part of your HEB. If you’ve had your HEB it’s 2.5 syns. If you don’t like scan bran just slightly melt a hi fi light bar and use this. 

Happy Fopping xx

Chicken supreme 


Serves: 2

Prep time: 10 minutes

Cook time: 30 minutes

Ready in: 30-60 Minutes

sp Perfect for Extra Easy SP

Syns per serving: FREE

Print recipe

This delicious Free recipe is packed full of Speed and Protein foods, making it fantastic for anyone on Extra Easy SP.
1 large onion, finely chopped

300g button mushrooms, cut in half

1 tsp garlic granules

2 skinless and boneless chicken breasts, thickly sliced

4 back bacon rashers, visible fat removed, roughly chopped

100g quark

100ml chicken stock

1 tsp mustard powder

Salt and freshly ground black pepper

1 tsp dried parsley

Spray a medium non-stick frying plan with low calorie cooking spray and place over a low-medium heat. Add the onions and garlic granules and fry for 5 minutes or until lightly browned, stirring frequently. Add the chicken, bacon and mushrooms and cook for a further 10 minutes. Meanwhile, in a large bowl add the quark, chicken stock, mustard powder and salt and pepper. Mix really well until it makes a thick sauce.

Pour the sauce into the frying pan, stir really well and simmer for 5-10 minutes. Sprinkle with parsley and serve with at least ½ plate of Speed food veggies.

Tip: For an Extra Easy SP meal, enjoy with at least ½ plate of Speed food veggies. For this meal we’re tucking into butternut squash mash, green beans and roasted vine tomatoes.

Pumpkin/BNS pie porridge 

Breakie was a new creation!! I’ve done bns cake, which was incredible!!!! (Recipe is on my blog), so I thought I’d try this and wow it’s a hit!!!!! You can either use pumpkin or butternut squash. I cooked mine in the microwave first till soft. Add your 35g of oats, milk, sweetener, cinnamon, fudge pie flavouring from cupcake world, (optional) and some mixed spice. Then just microwave like regular porridge. I topped mine with 6g of pb2 peanut butter powder for 1/2 syn. Stunning and so so so filling!!!!!! 
Enjoy happy Fopping xxx


Today’s food and muscle food code xx 

Evening all. I’m on annual leave today from my management role, well I’m supposed to be, but when you love what you do you don’t switch off!! So I went to the gym this morning and then met my gorgeous friend for lunch, coffee and a catch up. It was so nice to switch off and chat about other things apart from just the wedding. We literally don’t stop for breath!! Love a girl goss smile emoticon

So today’s food.

ZOATS pancakes for breakie. These are berry bakewell flavour. 35g of oats, one egg, grated courgette, 3 heaped tbs of stevia, a capful of sugar free berries squash, a heaped tbs of quark or fat free yogurt and almond essence. Mix together and fry like a regular pancake. I cook the top under a grill. Serve with speed fruit and cinnamon, mine were also drizzled in strawberry syrup that I posted last week. You can play around with the flavours or add cocoa powder. Whatever you fancy.

Lunch was a gorgeous crispy jacket potato with lemon and black pepper chicken and salad. 1/2 syn for the balsamic glaze.

Dinner was turkey tex mex chilli and courgetti. I didn’t fancy cauli rice, so had courgetti instead. One of my fav ever recipes!! I used my muscle food turkey mince. I’ve totally converted my h2b to turkey mince, he much prefers it now to beef. I enjoyed it that much some ended up down my bra as I missed my mouth!!

Dessert was quark, a sachet of mint options, 1.5 syns and stevia. Mix together, amaze!!!!!!!! Had a satsuma for my speed food.

*I am not, or ever have been sponsored or paid by muscle food. I shared a discount code they gave me as they know how much I love their products. I never have been paid by anyone to blog and never will be. All my opinions are my own personal opinions.

Check this bad boy out!!!

Super Low Fat Selection – WAS £65.09, now JUST £38! – JUST 76p per Low Fat Piece!

· 12-14 Fresh Premium Chicken Breast Fillets (2.5kg in total!)

· 400g Extra Lean British Beef Mince

· 2 x 6-7oz Lean Turkey Breast Steaks

· 2 x 4oz British Sirloin Minute Steaks

· 4 x 100g Pork Medallion Steaks

· 2 x 6oz Great British Hache Steaks

· 400g Chicken Stir Fry Strips

· 6 x 75g Chicken Breast Sausages

· 6 x 75g Very Low Fat Pork Sausages

· 14 x 25g Low Fat Bacon Medallions

Link – http://bit.ly/1NaUUJe

Discount Code – FOPEXTRALEAN

Expiry – extended the code to last for 7 days (ends midnight 26/10/15).

You can also schedule an order for up to 2 months in advance if you wish & they won’t take payment until 48 hours before the delivery date!

How fab is that!!!!! Enjoy xxxx


Weetabix carrot cake

New invention alert!! I ran out of oats so made me cake with weetabix instead!! Gorgeous, really soft and moist!! 

Crumble up 2 weetabix 

Add grated carrot

3-4 tbs of stevia or sweetener 

An egg

A splash of skimmed milk

A heaped tbs of fat free yogurt or quark

1/2 tsp of ginger and cinnamon &

Almond essence (add any favouring you fancy) 

Mix together and microwave for 4 minutes! You can also bake this in the oven for approx 12 minutes as one hug cake or muffins. 

I served mine with strawberries, a dollop of fat free greek yogurt and some muscle food strawberry sauce. For the amount I had it’s syn free. 

One HEB 🙂 

Enjoy and Happy Fopping xxxx

Cajun salmon, roast veg, carrot and swede mash and creamy mushrooms with leeks. Speed feast!!! 

Gorgeous dinner thrown together out of what was in the fridge! Cajun salmon, swede and carrot mash and roast veg and creamy leek and mushrooms amaze 🙂 
Dessert quark, sugar free squash and sweetener. Mixed in some choc shot for 1/2 syn a tsp, some flaxseed as syns and cinnamon. Served with melon. 
I posted this sauce recipe on my blog. I made it up. I just fried off mushrooms, leeks and onion in garlic fry light. Then add chicken stock, a pinch of mustard powder and then a little bit of Philly light from my healthy extra and quark. So nice!!! 
Night night xx


Chicken curry in a hurry. 

This is one of my all time favourite recipes!! I’d even go as far as to say its a signature dish of mine!! I love that you can adapt it to suit you, add spinach, lentils, chickpeas, Whatever. The basic recipe is so simple and tasty by itself though.

Fry off some garlic, ginger, chilli, peppers, onions mushrooms and chicken. Once all browned add Schwartz curry powder. I don’t measure, but I add a lot!! I prefer the hot one, you can use medium if you prefer it less spicy.

Then add 15 ml of chicken stock and a tin or chopped tomatoes. Simmer till all cooked through. Season. Take off the heat and stir in a tbs of quark, (you can use fat free yogurt if not on eesp) for the best curry add freshly chopped mint and coriander. I served mine with cauliflower rice and salad, Yummy!!!!

Syn free. Happy Fopping x