Friday Night Munchies

Buffalo Chicken Wings with a blue cheese dip, massive hit in our house and great for a Friday night dinner. Feels like a cheat but not- win!

1kg Box of fresh chicken wings

1/4 cup of sugar free ketchup

1/3 cup of red wine vinegar

1/4 cup of red hot buffalo sauce

Tablespoon mustard

Tablespoon Worcestershire sauce

Teaspoon onion salt

Teaspoon garlic powered

Pinch of salt

Knob of butter


Combine all the ingredients in a saucepan and warm together until butter has melted. Set aside to cool.

Put chicken wings on a baking tray, cover with cooled sauce until all the chicken has been covered and stick in a hot oven and cook for 30/40 minutes – basting a couple of times during cooking to make sure the chicken is well coated.

Blue cheese dip:

Blue cheese crumbled – approx 150g. I used Stilton, but you can use any that you like, use less if you like it lighter, more if you like it really strong.

1/2 cup mayonnaise

1/2 cup full fat natural yogurt

Tablespoon red wine vinegar

Tablespoon lemon juice

Teaspoon garlic powder

Put everything in a bowl and combine until everything is evenly distributed.

Serve with crudities of your choice – enjoy.

Paella – Keto style

Serves 3

One cauliflower head made into cauliflower rice

X 4/5 chicken thighs – cubed

150g Chorizo – diced

One red onion – diced

One red pepper – diced

Clove of garlic – crushed

Large pinch of saffron

Large pinch of paprika


X2 tomatoes chopped

150g Raw Prawns

Pinch of salt

1/2 pint Chicken stock



Place a little olive oil into a large pan and add the chicken. Cook the chicken until coloured slightly then add the diced chorizo and cook until light brown; then add the diced onion and garlic and cook until soft.

Now add the spices and a pinch of salt together with the diced red pepper and prawns and cook for approx 10 minutes, stirring to stop anything in the pan sticking. Now add the stock and tomatoes and and cook until liquid is reduced by half (approx 15 mins).

Now finally add the cauliflower rice and stir until everything is fully coated and combined. Put lid on and leave for approx 5 to 10 mins – stirring occasionally to make sure it doesn’t stick or go mushy.

Remove from heat and stir in the juice of one lemon and sprinkle with a handful of parsley and serve with a wedge of lemon – now sit back and enjoy 🙂

Winter is coming

Getting colder and colder out there and I need to stop eating so much mincemeat ….. tonight chicken !

Serves our little family of three

3 chicken breasts

Pkt of chorizo slices

Red onion

2 red peppers

Handful of baby tomatoes

Handful of chopped spinach

One lemon

One courgette

One bulb of garlic cut horizontally in half


Couple of Rosemary sprigs

One cup of chicken stock

Salt & pepper

First fry chicken breasts in olive oil until

Slightly browned on the outside. Remove from heat and put on a plate.

Then add everything else to the pan (apart from stock). Wait until the vegetables have slightly softened and then return the chicken back to the pan. Now add stock and season with salt and pepper. Cover with a lid.

Leave on the hob gently simmering for an hour then after an hour remove lid and let sauce thicken.

Serve with a green vegetable of your choosing 🙂

Voila !! #winterwarmer #comfortfood