Low fodmap, KFC style chicken

I’ve forever been the tummy ache queen, having had stomach pains from when I was a baby. After I had my appendix whipped out aged six, we decided to try cutting out food groups to see if that helped. It became glaringly obvious that gluten was a big no, no.

Back then, gluten free diets weren’t really a ‘thing’ so the free from options at supermarkets were pretty rubbish. It meant cutting out lots of normal day to day foods from my diet, my beloved fish fingers being one of them!

My dad (what a legend) decided to get creative in the kitchen and figured out how to make gluten free fish fingers by using crushed up cornflakes as the crumb. It was surprisingly effective and almost identical to the freezer friend we all know and love.

I’ve taken his recipe and adapted it to chicken so that us fodmappers don’t have to miss out on our fast food fave… enjoy!


  • 2-3 chicken breasts (this will also work for fish or prawns)
  • 1 bowl of cornflakes, crushed up into small bits
  • 125g gluten free flour
  •  1 egg, whisked
  • 1 tsp black pepper,
  • 1 tsp cayenne
  • 1 tsp smoked paprika
  • 1 tsp salt
  • 1 tsp oregano
  • 1 tsp celery salt
  • 1 tsp powdered mustard


  1. Dice the chicken up into bite sized pieces (or you can do strips if you prefer).
  2. Mix the flour with the spices and then coat the chicken lightly with the flour mix.
  3. Dip the individual pieces of chicken into the whisked egg then straight away into the crushed cornflakes, making sure they’re coated evenly.
  4. You can either bake the chicken in the oven at 200c/gas mark 6 on a greased baking tray for 25 minutes or deep fry it using a deep fat fryer or a pan with enough hot oil to cover the chicken. The timings will obviously depend on how big you cut the chicken, so make sure you check it’s cooked all the way through before serving.


My sibo journey update with a chicken soup recipe chucked in!

This week I started the long journey to heal my SIBO. I had an appointment with my consultant and he’s started me on Rifaximin, a specialised antibiotic that works solely in the gut. He’s also chucked in some potent vitamins and a very strict version of the low fodmap diet. After just a few days I’m already feeling much better. Here’s to hoping that it’s not a placebo effect!

I’m nervous that this dose is only for two weeks and that it might not fully heal me, in fact I’m expecting it not to. I know how long this journey can be, I’ve been on it for years already.

He also thinks I have delayed gastric emptying otherwise known as gastroparesis. This is where my diabetes has damaged and paralysed the nerves in my stomach to the extent that doing its job is becoming difficult. This would explain a lot of my symptoms but is just another diagnosis I don’t want…

Having answers is always helpful though, so I’ll willingly go through the cameras and x-rays if it means I can get my life back.

After the week I’d had, this weekend I just tucked myself away in bed and let myself rest. I really needed it. I also made some nourishing chicken soup using the leftovers from a roast chicken. It was easy on the tummy, tasted good and soothed me, so I thought I’d share it with you too!



  • Chicken, either left over from your roast, or fresh will do, diced or shredded
  • 3 carrots, diced
  • ½ swede, diced
  • 1 courgette, diced
  • 3 parsnips, diced
  • ½ celeriac, diced
  • The green tops of 6 spring onions
  • ½ tbsp. Garlic infused oil
  • 1 tbsp thyme
  • 1 tbsp fresh chives
  • 1 tbsp fresh parsley
  • 1 tsp yeast extract
  • Low fodmap stock cubes
  • Salt and pepper, to taste



Throw all of the veg and chicken into a deep pan and drizzle over the garlic infused oil. Let is simmer gently whilst you boil the kettle.

Pour enough hot water over the veg until it’s completely covered and mix in the rest of the ingredients, except for the fresh herbs.

Let is simmer gently for up to 1 hour. Once the veg is soft, season and throw in all of the fresh herbs.


Low fodmap, herby rub for roast chicken


At our house we have a weekly tradition with our best friends to all come together on a Sunday and have a good old family roast dinner and I absolutely love it. It’s hands down my favourite part of the week! 

Last week I decided to get a bit creative and try a herby rub on our roast chicken and after we all finished drinking the gravy from our plates we agreed that the recipe was definitely a keeper! 



  • Butter
  • Parsley
  • Dill
  • Rosemary
  • Thyme
  • Garlic infused oil
  • Salt
  • Pepper


Finely chop all of the herbs then mix with softened butter and the garlic infused oil and salt and pepper.

Rub all over the meat. If you’re using it on a chicken then rub inside the cavity and, if you can, under the skin.

Roast the meat at the recommended settings and enjoy!

This would also work well on other roast meats! 

Low fodmap stock

It’s nearly impossible to find low fodmap stock at the supermarket and making your own can sometimes seem a bit of an effort but I’ve come up with super easy recipe that will add tonnes of flavour with none of the stomach ache and doesn’t use lots of expensive ingredients. In fact it’s a great way to use up your Sunday roast left overs!


  • Chicken carcass or any other bones you like
  • 2 Carrots
  • 100g Celeriac (instead of celery which isn’t low fodmap)
  • 2 bay leaves
  • A big bunch of fresh dill
  • The green tops of 6 spring onions (only the green bit if low fodmap)
  • 1 tbsp peppercorns
  • 1 tsp salt


Throw all of the ingredients into a deep pan or slow cooker. Pour in enough water to cover everything and simmer gently. If you’re doing it in a pan 1-2 hours should be enough. If I’m using a slow cooker I tend to put it on overnight.

Once done, drain the liquid (make sure it’s not down the sink as I’ve sadly learnt one too many times).

This can be frozen or kept in the fridge for a couple of days.

Places to eat: Blue Sky, Bangor North Wales

Photo Credit: Blue Sky Bangor
Photo Credit: Blue Sky Bangor

A little gem, hidden just off from Bangor high street in rural North Wales, Blue Sky is one of my favourite places to be. Always bursting at the seams with hopeful customers, it’s best to get there early to grab a table. I will always have a soft spot for this place. It’s where my husband and I used to go when we were teenagers and when we first started dating. He had a part time job there and I would catch the bus into town after school to go and meet him and share a bowl of their delicious, chunky chips.

We both love this place so much that we decided to have our wedding evening party here. It was the perfect place, with it’s huge wooden beams, wood burning stove and friendly, lively atmosphere. It suited our relaxed style and want for a really fun wedding entirely. We ordered generous platters of their delicious marinated chicken, tasty falafels and mountains of chips with plenty of side salads and houmous to fill up our hungry guests. The bar served local ales and ciders, we plugged a huge speaker into my laptop and danced the night away.

Now, whenever I return to visit family in North Wales, Blue Sky is on the top of my list of places to visit. Walking up their wooden staircase I always feel a bit nostalgic, remembering taking those same steps , dressed in my wedding dress with my handsome husband and walking into a room filled with our beautiful friends.

Although everything on the menu is locally sourced and delicious (they’ve featured in the Good Food Guide for the past six years), I do have a couple of firm favourites. Their chicken in a basket, the same chicken that we had on our special day, is just the best. It comes stuffed into a wholegrain pitta bread, which is already bursting with fresh salad, and is joined by their famous chunky chips. And that’s right, it is served in a basket. I don’t know what goes into their chicken marinade but I NEED that recipe! On occasion, when I’ve been watching the waistline, I’ve been able to replace the chips with extra salad. The staff at Blue Sky really are very accommodating and are happy to help with any dietary requirements or to help with a need for flavour with less calories!


The second star of the show for me is their Cobb salad. Layers of organic perl las blue cheese, free range chicken, crispy bacon and hard boiled eggs with the brightest yolks I’ve ever seen, all on top of a fresh salad. A marriage made in heaven.

I may sound a bit obsessed but Blue Sky really is that good. A cosy, friendly atmosphere, great quality food and happy staff. You really must try it out.

Ginger & Lime Chicken with Sweet Potato Mash

Here’s a tasty new recipe that’s a perfect reminder of the summer. This meal is super healthy as it’s low fat and low GI but definitely doesn’t compromise on flavour. It’s satisfying and comforting but with an added zing which keeps it fresh and light on your tummy. If you have time you can marinate the chicken overnight for an even fuller flavour or add a few garlic cloves to the mash. Perfect for a light and simple, mid-week dinner! Enjoy!



the zest and juice of one lime
1 tbsp of clear honey
1 tsp of ground ginger of grated fresh ginger
2 skinless chicken breasts
450g of sweet potatoes, peeled and chopped into chunks

Serves two


Pre-heat the oven to 200c. Combine half of the lime zest and all the juice with the honey and ground ginger. Slash the tops of each chicken breast 3-4 times with a sharp knife to allow the marinade to flavour the chicken the whole way through. Coat each piece of chicken  with the marinade making sure that it goes into the slashed sections. Place the chicken along with the marinade into a baking dish and then into an oven for around 45 minutes. Try to spoon the marinade over the chicken every now and again to keep the chicken moist and full of flavour.

Meanwhile, boil the sweet potatoes in salted water for 10-15 minutes until tender. Then drain and mash well, adding the rest of the lime zest, and some salt and pepper. Once the chicken is golden coloured take it out of the oven and it’s time to eat! Remember to pour a little of the marinade over the mash to add a zesty finish to the meal.

I like to serve this with either some homemade coleslaw or some steamed mange tout!