Chicken Stir-fry with Pak Choi – Slimming World (GF)


This recipe is perfect for Slimming World as all the ingredients are synfree.  I was really surprised that the Amoy noodles were as they are part cooked – but I checked online and they are.  The whole dish is gluten-free if you use gluten-free soy sauce.  I used Kikkoman Tamari Gluten Free Soy Sauce but there are others on the market.


  • 200g diced chicken (cooked)
  • Amoy straight to wok ribbon rice noodles 150g pouch
  • Pak Choi chopped
  • Handful of mangetout
  • Yellow and red peppers diced
  • 1 onion
  • Frylight
  • Ginger paste
  • Soy Sauce (Gluten free variety)


  1. In Frylight lightly fry the onion and peppers.
  2. Add the cooked chicken pieces and ginger paste and stir well.
  3. After 2 minutes add the pak choi and mangetout and a splash of soy sauce.
  4. After 1 minute add the noodles with a few more splashes of soy sauce.
  5. Stir for 1-2 minutes to cook through.


You might also like Beef & Pepper Stir Fry – Slimming World or Carrot & Coriander Soup – Slimming World.


Gluten free bread on Slimming World

On Slimming World we are used to not eating too much bread but many of us fit a slice or two into our Food Optimising each week.  What gluten-free bread can we have on Slimming World?  Of course we can have any bread and count it as syns but it’s much better to use a ‘b’ option and save the syns for something nicer (wine, chocolate, both…)

I personally like Schar’s bread rolls.  They last a few months unopened and once opened last for about a week.  Currently there are 4 in a pack for £2 from Tesco’s.  Each 50g roll counts as a ‘b’ option.

Bfree do a wide range of products including wraps which are really tasty (£3.50 a pack at Tesco’s).  I like the wraps lightly fried to eat instead of chapatis.  ‘b’ options: 1 x 55g Stone Baked Pitta Bread, 2 slices Brown Seeded Loaf (from 400g loaf), 1 x 60g Soft White Roll or 1 x 42g Multigrain Wrap.


You can have 2 slices of Genius Brown Bread (from 350g loaf) or 1 slice of Genius Triple Seeded Bread (from 560g loaf).

Glutafin also have a wide range and the following count as healthy ‘b’ options: 1 x 50g part-baked white roll, 2 slices of white bread (from 400g loaf), 5 High Fibre crackers or 1 slice of seeded bread (from 400g loaf).

As a general rule you may also have 2 x medium slices of gluten-free wholemeal or multigrain bread as your ‘b’ option.

Fancy a sandwich?  You might like Slimming World & Gluten-free Steak Sandwich.

A few alternatives to bread:

  • Nairns gluten-free Oat Muesli   – 35g
  • Cereal made from corn or rice – 35g
  • 2 x Gluten-free wholegrain cereal biscuits (like Nutribix)
  • 4 x plain rice cakes
  • Free from oats – 35g

Slimming World & Gluten-free Steak Sandwich

But you can’t eat bread if you are doing Slimming World?  Wrong!

You can even make it on gluten-free bread if you need to.

I like Schär White Ciabatta Rolls.  They currently cost £2.00 for a pack of 4 at Tescos.  Each can be a Healthy Extra ‘b choice’ or 6 syns.


I’ve recently discovered Colman’s mustard powder.  Apparently this is how mustard used to be sold in the olden days.  It is syn-free whereas jars of mustard have a syn value.  It is also gluten-free whereas many versions aren’t.  You simply mix the same quantity of powder with water.  For most sandwiches you just need 1 tsp.


  • white ciabatta roll (gluten free if you want)
  • 1 x minute steak
  • 1 tsp Colman’s mustard powder
  • salad leaves
  • tomato



  1. Cook the minute steak – I used the health grillJpeg
  2. Mix 1 tsp of Colman’s mustard powder with 1 tsp of water.  Spread the mustard on the bread.
  3. Add the steak, lettuce and tomato.
  4. Enjoy!

Want more gluten-free Slimming World recipes?  You might like:

Gluten-free eating out disaster! – Chiquito, Sheffield

Spoiler alert: I got glutened.


I normally wouldn’t complain about being glutened.  Eating out can be a metaphorical minefield.  But, I’d done my research.  The choice looked amazing.  Their interactive website menus show all the different allergens.


Instead of the usual two or three options there were so many options.  I chose the halloumi skewers to start and some non-gluten street food items with a side of chips.


Four hours later: stomach cramps, feeling sick and rushing to the loo.

The problem was that the website gave the impression they knew what they were doing.  I don’t mind the occasional glutening at places that don’t claim to do much gluten free.  The problem I discovered was that they don’t seem to be concerned with cross-contamination.  They cook everything in the same pans, oil, water etc…   There is some small print about this on the website, so do I have the right to be annoyed.  Quote: “do not have a specific allergen free zone or dedicated fryers”.  How can they also say, ” To reduce the risk of cross contamination from allergens during preparation there are controlled procedures in the kitchen. Every care is taken to avoid any cross contamination when processing specific allergen free orders.”

I did my homework, I told both servers who took my order that I was gluten-free.  As the website says, “if you suffer from a food allergy or intolerance, please let your server know upon placing your order. ”  What is the point of mentioning gluten-free quite so much if you can’t deliver?

Chiquito is definitely off my visit again list.

If you want some gluten-free Slimming World recipes click on a link below:



Snacks & Lunches:

Sweet treats:

Weigh in – number 11

Hooray – 2lb this week so I’ve reached my first full stone of weight loss!  I feel really blessed this week – I’d prayed for 2lb of loss as I really needed a boost.  Thank you God.

So this last week I’ve tried more gluten free foods.  Noodles Chicken Pho Rice Noodles (syn free).  These were really tasty and a great option for lunch at work.  I thought they were much tastier than a Pot Noodle and most are syn free or very low syns.

I was also brave and prepared my own quinoa yesterday.  The instructions said to rinse it several times before cooking.  How many times is that?  So I rinsed 40g of it seven times.  15-20 minutes on the hob, cooled it down and added cucumber, peppers, spring onion and sweetcorn.  It was very tasty!

I’m searching for the perfect gluten-free pasta.  I’m working my way through most supermarket’s versions.  So far Marks and Spencers has been the best, closely followed by Tesco’s.

I may not be blogging for a while as I go on holiday soon.  Fingers crossed for a maintain or only very small weight gain.


HELP! I’ve been Glutened!

wbrI feel like I’ve ‘come of age’ with my coeliac disease.  I’ve been glutened!wbr

My biopsy results aren’t back.  Prior to the blood test I hadn’t even considered any form of gluten intolerance.  Yes, I’d been feeling tired all the time and had some stomach issues but not as severe as some people.

So I’d had a great day buying up different gluten-free products to trial.  I finished the day with a ‘normal’ meal of Iceland syn free sausages, burger, tomatoes, potatoes and egg.  It was delicious.  I even counted the syns in the gluten-free ketchup.  About two hours later I started with stomach ache, rushing to the toilet (although not diarrhoea) and feeling sick.  I’m now sitting typing this whilst feeling very queasy.

But how can I have been glutened?  My symptoms never really seemed this bad before?  I’ve been researching and stumbled across .  Take a look yourself, but the gist was that once you’ve cut out gluten you can react badly to small amounts and cross-contamination.  “Unfortunately, it’s common for your reactions to gluten — even to a tiny bit of gluten — to be very bad once you’ve gone gluten-free. You’ll need to guard against gluten cross-contamination at all times, but don’t worry — that soon will become second nature for you.”

So I feel like I’ve ‘come of age’.  It’s highlighted for me that I almost certainly have coeliac disease or gluten intolerance.  Looking back I’ve felt like this in the past and put it down to stomach bugs.  This has always been curious when my husband has eaten the same food and been fine.


The culprit?  The Slimming World burger from Iceland contains barley.  I’d not noticed before.  After the blood test I scoured my cupboards and fridge looking for products containing wheat.  Only in the last few days have I found out that I can’t have wheat, rye or barley as they are derivatives.  And that oats can be cross-contaminated.  I’d checked more of my products but obviously not all.  So I’m now expected to check every packaged for the rest of my life…and what if the ingredients change in a product?  Do I have to recheck the packets every time?  It seems so…

Hotel Riu Yucatan, Mexico

I’m off to Mexico in a bit.  I knew I might be going before getting my diagnosis.  It now seems that I’m going to have to be more careful than I previously thought.  My plan was to just be a bit careful and steer clear of bread and cakes.  I might have to rethink that as I don’t want to feel like this on a regular basis.

Before I go…  The main symptoms suffered by many people seem to be (although you may only suffer one or two of these)

  1. constipation and/or diarrhoea
  2. reflux
  3. brain fog
  4. rash – Dermatitis herpetiformis
  5. nausea
  6. abdominal pain and/or heartburn
  7. joint pain
  8. insomnia
  9. migraine
  10. bloating
  11. depression and/or anxiety

Here are a few gluten-free Slimming World recipes:



Snacks & Lunches:

Sweet treats:

Celeriac Mash – how to prepare


In a quest for interesting foods I had a go at celeriac mash recently.

I cut off the outer layer and diced the celeriac.  I boiled it until soft (about 20 minutes) and then mashed it up.  I served it with grilled aubergine and Slimming World Mediterranean Style Chicken sausages.



Below are some more gluten-free Slimming World recipes



Snacks & Lunches:

Sweet treats:


Weigh in – number 10

Hurray!  Another 1lb.  If you’ve been following my blog for a while you’ll realise this is a good week.  On the scenic weight loss journey with a few medical issues at the moment anything other than a gain is good

Gluten-free – Day 3

Still awaiting biopsy results so following gluten-free diet in the meantime.

I’m a bit boring with breakfasts.  It’s almost always been 2 weetabix day-in day-out.  I’ve converted to SW overnight oats which are delicious.  Today I tried 2 slices of Genius white bread (350g loaf) as a healthy b choice.  I had scrambled egg made with a dash of skimmed milk and put a bit of margarine on.  It was very nice indeed.  Not as nice as the speciality breads that I like but better than many cheap brands of bread.

There are a few other products I’ve tried.  Kallo Kids Rice Cake minis are quite nice if you want a little chocolate fix (3.5 syns for a 14g pack).  However I still prefer Milkybar buttons for the same amount of syns.  The strawberry Yo Yo thingies are gluten free and I worked out that they are about 1.5 syns for a pack.  The quinoa snack pot is syn-free.  Make sure you only get the tomato version though as the others contain syns.  It can be eaten hot or cold.  I’ve tried it hot and was very impressed.

Bad news…  So gluten free means no wheat, barley or rye.  Oats might be contaminated by wheat so might be best to get gluten-free version.  Soy sauce contains gluten!  Nooooo!  The verdict on malt vinegar is unclear.  I’ll ask the dietician about that if I’m diagnosed with coeliacs disease.

Last week’s plans – I set a few targets last week.  Here’s an update:

  1. tried celeriac mash (delicious, will post about it tomorrow)
  2. made cauliflower soup (posted already)
  3. try to keep syns for evening (not managed although haven’t gone over points)
  4. tested for ceoliac disease (awaiting results) and knit mittens (success!)

Next week’s plans

  1. Pack for Mexico!
  2. Make a broccoli and butternut squash soup.
  3. Try gluten free lasagne sheets and other pastas.
  4. Tidy up…..ugh!

A couple of useful links below:




Gluten Free – Day two

So this week I went for my gastroscopy.  It wasn’t pleasant but I was very brave and managed with just the throat spray.  It was inconclusive and biopsies have been sent off…so more waiting!  The doctor’s advice at the time was to do whatever I want until the results come in.  I could continue eating the way I was or cut out gluten.  I decided to cut out gluten as the worst thing could only be that I’ve given it up for no reason.  The best that could happen is that I will feel much better.


So my husband was in France this week and called in to a large hypermarket to stock up on some gluten-free supplies.  He also called in at Tescos back in the UK.  My aim is to try lots of different things and most importantly find a tasty gluten-free pasta.  I love pasta.  I can do without bread, cereal and cous cous but pasta has to stay.  I was welcomed today by three bags full of products including: tagliatalle, pasta shells, breakfast cereal (might be a job working out syn value), gluten free sauces, cake mix and yo yo bars.  I called in to Asda to pick up some Kallo gravy and lasagne sheets.  Where do I store all this stuff?  On Slimming World, I’m used to stocking my cupboards to bursting point so that I can make anything from scratch at a moment’s notice.  So at the moment I have a gluten free bucket.  I’ve stuffed it all in a black bucket in the kitchen until I can get around to tidying up and making room.  I should be thankful that we are so blessed to have so much.

Day One

  • Breakfast – overnight oats with raspberries and banana
  • Snacks – Pom bears (3.5 syns), Milkybar buttons 12g (3.5 syns)
  • Lunch – jacket potato, salad, cottage cheese, tuna, watermelon
  • Dinner – rice with sauce made from tomatoes, celery, onion and black-eyed beans
  • Evening – 200ml Chocolate Soya milk

Day Two

  • Breakfast – overnight oats with nectarine and plum
  • Snack – cherry tomatoes, Pom bears original (3.5 syns)
  • Lunch – rice salad with chicken, large fruit salad
  • Dinner – French gluten-free pasta with quark, bacon, basil and tomatoes.
  • Later on I’m going to try the Genius gluten free bread (I’ll let you know…)
  • Evening – 200ml Chocolate Soya milk


I don’t know if I’m feeling better yet or not.  I feel quite positive though so that probably makes me feel somewhat better.  I could just do with a weight loss tomorrow for added motivation.

Gluten-free recipes:



Snacks & Lunches:

Sweet treats:

Cauliflower & Chive Soup – Slimming World

I can tick off one of my jobs from my to do list.  I’ve made a cauliflower & chive soup.  It’s very easy (as usual) and tasty and syn free.  You can add some low fat yoghurt but I didn’t think it needed it.

Ingredients: cauliflower florets from one cauliflower, 1 large potato diced, 1 onion diced, Frylight, 650ml vegetable stock, chopped chives, salt & pepper


  1. Soften the onion in a frying pan for a few minutes.
  2. Cook the cauliflower and potato for 20 minutes until softened.
  3. Add the onion to the cauliflower mixture.
  4. Add the vegetable stock.
  5. Blitz with the hand blender.
  6. Add chives, salt and pepper to taste.

More soups: