Coconut, chia seed, bee pollen and honey overnight oats


  • 50g oats
  • 125ml protein yogurt
  • splash of whole milk
  • 2 teaspoons chia seeds
  • 1/2 an apple either chopped finely or julienned
  • 2 teaspoons shredded coconut
  • 2 teaspoons honey
  • 2 teaspoons bee pollen


Mix the oats, chia seeds, coconut and honey with the splash of milk as i don’t find it mixes as well as just with the yogurt on its own. Add the yogurt, apple and bee pollen and mix to combine making sure it’s fully incorporated so you don’t have clumps of dry oats in the mix.

Leave overnight in a kilner jar to soak and for the bee pollen to break down its outer shell, leaving you with all it’s honey bee goodness. Enjoy for breakfast, mid morning snack or post gym recovery meal. It will leave you feeling full and satisfied for hours.


  • Oats (Depending on how hungry you are, I usually add 1 third of a kilner jar as they expand with the wet ingredients)
  • 3 teaspoons chia seed
  • 2 tablespoons desicated coconut
  • 2 teaspoons honey
  • Splash whole milk
  • 125ml greek yogurt
  • 1 papaya chut into chunks


Add the oats, coconut, chia seed, honey and a splash of milk to a kilner jar and mix to combine dry ingredients with the milk. Top with the Greek yogurt and mix again until all lumps have been incorporated into the yogurt and milk.

Close the clasp on the kilner jar and refrigerate overnight. Remove from the fridge, add a splash more milk if the mixture is too dry and top with the papaya chunks before spooning into one hungry mouth.

Bhan Mi Pork Seasoning


500g pork fillet cut into 4 pieces
1 shallot chopped finely
3 cloves of grated garlic
1/2 chilli chopped finely
1 1/2 tablespoons fish sauce
3 tablespoons maggi seasoning sauce
1 tablespoon chinese 5 spice

pork bahn mi marinading in seasoning


Mix all of the above in a bowl and and pour onto the pork fillet pieces then leave to marinade for a few hours or overnight in the fridge, turning occasionally and spooning the seasoning on top to make sure the meat absorbes all of the flavour on both sides. The longer the better.

Warm the oven up and place on around 180C, once warm place the pork fillet pieces topped with the majority of the chopped chopped pieces of garlick, chilli and shallot that’s been used to marinade it in the oven for around 25 minutes depending on your oven but make sure it’s cooked through. Leave it to rest for 15 minutes then carve into thin slithers.

Carrot and daikon pickles


Pre salting
2 carrots julienned
1/2 daikon julienned (Also known as Mooli as I found out trying to hunt it down in Cardiff and found it named Mooli in Cardiff market opposite the spice stall)
2 teaspoons sea salt
2 teaspons of granulated sugar

carrot and daikon pickle recipe
post salting
3 teaspoons sea salt
6 teaspoons granulated sugar
125ml warm water
125ml distilled white vinegar or rice wine vinegar


Julienne the carrots and daikon and place into a deep bowl. I use a potato peeler style juilienne handle I picked up from TK Maxx but i’ve seen them in a lot of kitchen shops for around £5 and it’s my favourite gadgets in the kitchen for making salads and slaws.

Add the salt and sugar from the pre salting ingredients above and mix in with your hands for around 30 seconds then leave for another 3 minutes for the water to leach out. Squeeze the carrot and daikon mixture to release any excess liquid then run cold water into the bowl giving a squeeze and emptying a few times to get rid of the salt mixture.

Dissolve the salt and sugar from the post salting ingredients list in the warm water and when fully dissolved add the vinegar to the mix.

I had two sterilised medium sized mason jars with a clasp and filled each one with an equal mix of the carrot and daikon but use one larger one if you have it. Top with the vinegar solution so that the vegetables are fully submerged. I topped it up with a tiny bit of water as there was just a few straws of veg poking above the mixture then put in the fridge to pickle. Some recipes i’ve seen said you can use them after a quick pickle of 30 minutes but I opted to do them and leave overnight in the fridge.

Bahn Mi Topping


1 packet of pate, I opted for brussels or you could use a chunky Ardennes
hoi sin sauce
Sriracha sauce (I already had a bottle of Sriracha May in the fridge so just used that instead of mixing both myself)
Cucumber cut into battons
Small handfull of chopped corriander
1 crispy baguette type bread (Arguably this is seen as the most important item of the dish and to make it authentic the Vietnamese use a crusty french style bread but they don’t have any vietnamese bakeries in Cardiff so i’ve had to opt for a salt and pepper baguette from tesco as i love the pepperiness)

bahn mi recipe toppings


Cut chunk of bread to your liking depending how hungry you are and whether you’re sharing or not. Slather a wedge of pate on the bottom of the sliced baguette, topp with the cucumber battons then expertly layer the sliced pork to sit on top.

Spread a good dollop of your mayo on the top half of the bread wheather you want to go spicy and add some Sriracha is up to you. I did but Mwsh didn’t want any as she was being a wimp this morning. Sprinkle some chopped corriander so it sticks to the mayo combo then add a little squirt of hoi sin over the pork.

Top the pork with a few slices of jalapenos and a generous helping of the carrot and daikon pickle. You may have to stand on the baguette to shut it and if you’re going to use a knife and fork get the hell off my blog right now! Enjoy at your leisure, just make sure you have a few napkins to wipe your brow and contents off your face and beard. Enjoy with a beer unless you’re sat in front of your PC in work 🙁


  • 1 packet of coconut, chia seed instant porridge or your favourite flavour
  • 1 liberte high protein yogurt (I’ve used strawberry and blueberry and both equally as good)
  • Couple of teaspoons of ground oats to bulk out
  • 2 teaspoons of desiccated coconut
  • 100 ml of whole milk (depening on thickness you might want to top up in the morning before you devour the bowl)
  • Handfull of your favourite fruit. I used sliced strawberries but you could add desecated coconut, chopped nuts, blueberries, extra chia seeds or mixed frozen berries to keep costs down)


I use a glass kilner jar with clasp to allow me safe transport to work as plastic Tupperware boxes have exploded more than once in my bag and left me pulling the last few strands of hair out damping down and sponging as it’s leather and won’t go in the washing machine.

Mix the instant oats with the yogurt to make sure all the oats are coated otherwise they will be dry and chewy if not fully incorporated. Add the milk a bit at a time till you get a good consistency but remember the oats will absorb the liquids overnight so you always need a bit more than you think but can top up in the morning if too dry.

Put in the fridge overnight and top with your favourite fruit in the morning at your leisure.


  • 2 medium sweet potatoes diced
  • 1 medium red onion
  • 3 – 4 rashers of bacon depending how see through they’ve been cut
  • ¼ chorizo sausage chopped
  • 6 free range eggs
  • 1 courgette
  • 1 chilli chopped
  • 2 cloves of garlic chopped
  • Slithers of your favourite cheese or enough to grate and melt on top to liking (I used a mixture of brie, Welsh Seaweed and Welsh Cheddar but you can leave out all together if you wish)


Peel and dice the sweet potato and heat on a medium heat in a high sided frying pan or wok with a bit of olive oil. Whilst that is softening up chop the onions, chorizo, chilli, garlic and rashers of bacon into small lardons.

Use a spiralizer or julienne on the courgette but discard the soft centre as this has too much moisture and doesn’t hold a decent shape or consistency. When the potato starts to soften a bit after about 8-10 minutes add the onions and chopped bacon and give a good stir. Continue cooking until the bacon starts to crisp a bit and the fat renders along with the onions starting to brown for a another 5 minutes depending on the power of your hob.

Now add the chilli, garlic, chorizo and courgette strips to the pan and stir to incorporate everything. Continue cooking for a few minutes and whilst it’s cooking crack 6 eggs, add a bit of sea salt and pepper and whisk for a few minutes by hand to fluff them up and get some air into the mix so the frittata has a bit more volume to it than a standard omelette.  Once the courgette and chorizo has cooked a bit drizzle the freshly whisked eggs to evenly to the pan trying to coat everything.

I dropped a few nuggets of leftover brie, some Welsh Seaweed Cheese that I’d picked up from Riverside Market in Cardiff on Sunday and a little bit of some Welsh Cheddar to fill in the gaps. Add as much cheese to your liking or skip all together if you’re cutting the calories. Continue to cook for a few minutes so the bottom of the egg mixture cooks but put the grill on a medium high whilst it’s cooking and finish off under there so the top cooks and cheese melts into the frittata mixture below.

I halved it between two plates but I was pretty full after my half so could easily do 4 meals with a side salad or 3 on its own. Can be eaten warm or I had it the following day for lunch in work and was equally delish eaten cold.


  • 6 free range eggs
  • 1/2 pack feta cheese
  • Around 75g your favourite chorizo sausage chopped finely. I used venison and chilli from a recent trip to Borough Market in London.
  • 1/2 a small onion or a couple of spring onions chopped
  • Salt
  • Black Pepper


Crack the eggs in a bowl and whisk. Add the chopped onion of choice, chorizo and crumble the feta into the mixture.

Oil a muffin or yorkshire pudding tin and divide the mixture between the holes in the tray.

Cook in the oven on 200C for around 12 minutes but check from 10 minutes and every two minutes until cooked to your desired liking. Remember the cheese and chorizo oil will mean it will be slightly moist and mushy to the touch but if you take them out and leave to rest for a few minutes they will continue to cook in their residual heat.

Eat immediately or refrigerate when cooled slightly and warm in the microwave for breakfast the day later.

You could add any other cheese of your preference but halloumi probably wouldn’t work so well as it keeps its shape and won’t melt into the eggy mixture whilst cooking. You could add some mustard to the mix, chiptole tobasco, peas, spinach, bacon, salami, ham, finely chopped broccoli or chopped tomato so get experimenting.


1 butternut squash julienned or spilarized
1 medium onion
2 cloves garlic
1 small jar arrabiata pasta sauce
1 packet of Tuscan sausages ( I used ones from M & S)


Cook the sausages in the oven for around 20 minutes to brown and almost cook. Chop into bitesized pieces and set aside.

Peel the outer skin of the butternut squash and either spiralize or I bought a small potato peeler like julienne peeler for around £5 in TK MaxX and used that to cut into linquine shaped strips.

Fry the red onion for a few minutes to brown, add the chopped garlic and cook for a further minute then add the julienned butternut squash, a good glug of olive oil and use tongs to evenly coat the oil and onion mixture. Cook in the pan making sure to move the mixture about not to burn for around 8 minutes on a medium heat.

Add the sausage pieces to the pan to and any juices and toss in the mixture for a minute. Add the jar of arrabiata to the pan and coat evenly. Warm in the pan then divide between two bowls, grind a bit of pepper and maybe a dousing of fresh parmesan if you want too.


  • 1 bulb of cauliflower with root and leaves removed and chopped into chunks
  • 1 slices of bacon chopped into little chunks ( I used Cure & Simple Pancetta bacon)
  • 1/2 a leek slices thinly
  • 1/2 red onion
  • 4 cloves of garlic
  • 1 box corn flower
  • 1 jar of dijon mustard ( I used horseradish and dijon mustard from M & S)
  • 125 ml whipping cream
  • 125ml whole milk
  • cayenne pepper
  • black pepper
  • sea salt
  • 100g of your favourite mature cheddar
  • 1 pack parmesan cheese


Cook the bacon pieces until they render out the fat and start to brown then set aside. Place the chopped leeks and half the chopped garlic with some oil in the oven for about 10 minutes on 200C.

Place the chopped cauliflower in a pan of boiling salted water and reduce the heat to a simmer for around 10 minutes checking that it’s cooked and for this so a knife goes through the stalks with little effort but not boiled to a mush like my grandmother as we want it to keep it’s shape. When cooked, drain and set aside.

In a sauce pan add the chopped red onion and fry in a little bit of real butter for a few minutes to sweat out, add a sprinkle of sea salt, black pepper and add the remaining garlic. Continue cooking for another minute or two.

Add a tablespoon of the cornflower to the pan mixing it all in. Add a teaspoon or 2 of the mustard depending on taste mixing it in then add a small amount of whipping cream to make a rue, adding a bit more at a time to make sure there are no lumps. When the mixture is the right consistency and there are no lumps add the rest of the cream and milk and stir well and continue to heat gently. When the mixture begins to get hot add the mature cheese to the mix, stiring to melt and bring to a gooey heaven then take off the heat.

Place the cooked cauliflower in a casserole dish spreading evenly to fill the gaps. Top with the creamy cheese mixture making sure it’s evenly coated. Top with the crispy bacon and leek slithers then finely grate parmesan cheese over the top and freshly ground pepper.

Place in the pre-heated oven at around 200C for 15-20 minutes until golden and desired cooked finish.

Great accompaniment to my keto inspired wheat free herb crusted lamb rack.


  • 1 decent sized bag of pork scratchings ( I used the ones in M & S as they are bigger than your average
  • pub snack sized ones)
  • 2 stalks of rosemary chopped finely
  • leaves from a couple of stalks of thyme chopped finely
  • 2 cloves garlic finely chopped
  • 1 nob of butter
  • 1 jar horseradish and dijon mustard ( I used M & S one but you could just use normal dijon mustard)
  • 500g roughly lamb rack



Smash the pork scratchings to within an inch of it’s life in the packet with a rolling pin or other heavy object.You could also blitz it if you have a food processor. Mix together the fine scratching dust with a small knob of butter to help bind, the chopped herbs, garlic, salt and pepper in a bowl.

Make a crosshatch in the skin of the lamb rack and cook for 2-3 minutes each side in a hot pan. Remove from the pan and let cool for a minute to touch before giving a nice slather of the horseradish and mustard on the skin. Then take the the herb and scratching mixture and pack it onto the crosshatches and mustard coated skin.

Place in the Oven on 200c for around 25 minutes depending on size and power of oven. Remove from the oven and let rest for around 10 minutes and carve between each rib to allow you to gnaw at the gorgeous pink flesh and crust with your hands. No knife and fork needed.


  • 1 medium size red onion
  • 1 of rasel han’out seasoning. Shwartz do one but I got my herbs and spices from Riverside Market in
  • Cardiff.
  • 500g lamb mince
  • 1 jar of harrisa paste or jar of dried spice
  • 100ml greek yogurt
  • 2 pitta breads
  • 1/2 pack of halloumi sliced
  • Bag of salad


Chop the onion and fry to a light brown colour and set to one side to cool. Cut a crosshatch shape in the mince whilst still in the plastic container and season with the rasel han’out spice mix to taste and depending on strength of mix i used around 2tsp.

Mix the lamb mince, cooked red onion and rasel han’out seasoning in a bowl gently with your fingers making sure not to squeeze too hard or the meat will become too compact and will be dry and tough when cooked. I tend to break bits and massage them into the rest of the clump of meat until combined to a good consistency about 30 seconds then shape into desired patty shape. I don’t like them uniform so just made a kind of oblong rather than burger shape to fit into my pitta bread.

In a bowl mix the yogurt and harrisa paste or dry spice. Add a teaspoon and go from there tasting to get the desired punch from the harrisa. You could also add a squeeze of lemon if you want a bit of extra citrus flavour and set aside to infuse.

Put a griddle pan on a medium to high heat and cook the lamb patties through between 10-15 mins depending on power of the cooker. 5 minutes before the patties are due to cook place the halloumi slices on the griddle to cook. I prefer a crispy halloumi rather than aneamic looking rubber as I love the texture and saltiness it brings out.

Leave the patties rest for a few minutes and put the pitta in the toaster or on the griddle to toast whilst they are resting.

Assemble the patties, griddled halloumi, toasted pitta, tossed salad and a dolop of the harrisa yogurt on a plate and make sure to watch your fingers as you devour your masterpiece.