Working, whilst keeping up with life admin and juggling other life demands in general makes it extremely hard to eat healthy on the go. Never fear – I have you covered! Below are some extremely simple and healthy on the go lunches that will keep you full. The key idea here is preparation – and mass preparation at that! You can make up at least two or three batches of the good stuff below, and keep in a Tupperware in the fridge. (I told you organisation is key… as is actually remembering to take it out of the fridge in the morning!!)
On the go salads
I love a filling salad, and if I’m organised can make two or three at a time for my weekday lunches at work. I’ve formulated my go to salad combination – some kind of carb, a veggie filled salad, an animal protein (optional) and a sprinkle for crunch! Dressings also optional!
For the carb: New potatoes with a little olive oil and chives. Try rice mixed with spinach until it wilts, cold pasta with pesto or a little cheese or blanched noodles. Cold roasted sweet potato or other root vegetable also works well – butternut squash, parsnip etc. And not forgetting super grains! Quinoa, buckwheat, couscous and bulgur-wheat can all pad out your salad.
For the salad: lettuce, cucumber, avocado, beetroot, green beans (blanched and served cold), cold peas, sundried tomatoes olives, tomato peeled and a little fresh herb. Basil is my favourite.
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Protein: Optional. I like to butterfly my chicken breast and fry until crispy, then slice onto my salad. Or find yourself some juicy king prawns. Crayfish is also a yummy addition. Also try bacon cut it into bits, or some lovely honey roasted ham. Tofu is another favourite – which I’ve used in this snap!
Sprinkle:I like a bit of crunch to top my salad. Go for pumpkin seeds, sesame seeds, croutons or if you’re feeling really naughty, I sometimes sprinkle on crunched up tortilla chips!
Dressing:I would advise you to pop this into a separate container to avoid the salad getting soggy. One my favourite dressings is simple – teaspoon of tahini, olive oil and lemon juice. If you don’t have time to prepare a dressing, you can always pop a lime wedge in with your salad and squeeze over before you eat!
Rice cakes can be jazzy 
Rice cakes & corn cakes currently make up a large chunk of my diet. ricecakesbhThey are so versatile, cheap and easily digestible. They are also LOFFLEX – hurrah! Here are a few of my favourite rice cake combinations – easy to stick in a Tupperware for a light lunch or snacks.

  • Smashed avocado and basil – Mash avocado and basil with a touch of olive oil in a bowl and top your rice cake. By far my favourite topping.
  • Hummus & roasted jarred peppers – Either dip the rice cake straight into the hummus, or spread on top with some roasted jarred peppers.
  • Tomato and basil – Get yourself a big plum tomato and pit of all seeds. Chop into small pieces and pile on your rice cake with basil. So simple but yummy.

Frittata
Frittata is so easy to make and lasts for 2-3 days, so is perfect to prep, stick in a Tupperware and eat for quick and easy lunches! The best part of cooking a frittata is you can literally fill it with whatever you have in the fridge – so it’s perfect for using up leftovers and old veg! Here is a super simple way to cook up a frittata.
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Ingredients

  • 8 – 10 eggs
  • 1/2 cup milk (or milk alternative, almond milk works well)
  • Cooked vegetables (literally anything goes here – peas, green beans, onion, peppers, asparagus)
  • If you’re a meat eater, try some bacon, chorizo or even ham
  • Salt & pepper and some dried herbs (whatever your preference is – chives, oregano, thyme)
  • Fresh herbs if you fancy – I like a little bit of basil

Beat together the eggs with the milk, dried herbs and salt and pepper. Whisk until fully combined in a large bowl and then add your cooked veggies. Meanwhile, get a shallow medium sized saucepan on the heat with some butter/coconut oil/olive oil on a medium heat. Add the egg and vegetable mixture so it fully covers the pan.
Meanwhile, heat the grill to 180C. Let the frittata cook on the hob for around 4-5 minutes, or until the edges go golden and cook. Now transfer to the grill for 5 minutes to cook the top.
Slice up and serve hot with salad or separate into Tupperware’s and enjoy for a quick and filling lunch!
BRYONY HOPKINS, A BELLY FULL OF BRYONY

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I posed this recipe on my Instagram recently and it went down so well, I thought I’d share this super easy recipe. I find this quite a comfort food, whilst being super tasty and nutritious. It also happens to take under 20 minutes – RESULT! DF, GF and could be adapted to vegan & low residue.
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Serves 1. Gluten free and dairy free. Vegetables could be swapped in for low residue options and salmon replaced with tofu for a vegan dish.
Ingredients 

  • 1 salmon fillet
  • 1 large garlic clove, crushed or chopped
  • 1 tspn chilli flakes
  • 3 tblspn tamari sauce
  • 2 tspn rice vinegar
  • Thumb of ginger, finely chopped
  • 1 medium size aubergine, cut into chunks
  • Handful of mange tout
  • Shiitake mushrooms (as many as you fancy!), chopped in half
  • Half a red onion, chopped finely
  • Handful of spinach
  • Sesame seeds for garnish
  • Handful of brown rice noodles

Method 

  1. Put your ginger, chilli, garlic, rice vinegar and tamari sauce in a bowl and mix together. Slip your salmon fillet into the bowl and marinade.
  2. Chop up all your vegetables, whilst heating a little sesame oil in a wok. This oil adds great flavour!!
  3. Slip your marinaded salmon fillet into the wok and let it sizzle for around 6-7 minutes. Then add the red onion, mange tout and aubergine. Feel free to add more tamari sauce if it’s looking a little dry.
  4. Boil a pan of water and slip in your rice noodles and simmer according to the packet.
  5. After 4-5 minutes of your veggies sizzling, add your mushrooms. Drizzle everything in more tamari sauce for flavour!
  6. Drain your rice noodles and add spinach to your vegetable mix. Your salmon is cooked once it flakes naturally. Serve the vegetables on top of the noodles, and top with the salmon fillet. Sprinkle with sesame seeds to serve!

Simple!!
BRYONY HOPKINS, A BELLY FULL OF BRYONY

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I’ve been lucky to take some incredible trips already this year, and I am so excited to share them with you! I’m going to start with Copenhagen, the land of hygge. I remember my Mum & Dad talking to me about this word about 2 years ago, and I honestly had no idea what they were talking about. They kept telling me they felt hygge when they sat in the garden – but what the hell is hygge?? Pronounced ‘hue-gah’, it is essentially acknowledging a moment which is special, precious and warming – whether you are alone or with friends. This isn’t a process of buying something to achieve hygge, it is literally a moment of warm loveliness and being aware of it. Sounds pretty lush right?
So when my boyfriend booked a weekend trip to the Danish capital, I was over the moon. I’d never visited any of the nordic countries before and was extremely intrigued. And I have to add – it is beyond beautiful. Definitely one of the cleanest, friendliest capital cities I have ever visited… not to mention the food! I’ve packed all my Danish knowledge into this punchy twelve top tips – so when you go (not if, because you HAVE to go!), you will be fully armed with the information to have the weekend of a lifetime.

  1. Pack for all weather types. Like the UK, the weather in the nordic countries can be extremely hit and miss. We took our trip in June, and I packed for rain, sun, cold, storms – the lot! In the space of 72 hours we experienced an all day thunderstorm and a heatwave. So pack smart – and make sure you pack comfortable walking shoes!
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    Walking through the parks in the heatwave!

  2. You can do a 72 hour trip because the city is tiny. You can walk across the city in under an hour and so it is possible to see a lot in a small amount of time. The flight time is only around an hour and a half from the UK, which means you can fly on a Friday morning and be back on Sunday, and still see so much!
  3. Book an Air BnB. Denmark is on the more expensive side – think London prices, plus a little more! For this reason, I recommend booking an Air BnB instead of a hotel. The city is packed with apartments, crammed on top of each other, but they are all beautiful and make excellent use of space. Additionally, it’s worth staying in an Air BnB to get a vibe for the danish interior design – which is just to die for. We stayed in a beautiful apartment in Norreport, with a dreamy kitchen. The Danes love the healthy lifestyle and our apartment was full of vegan and gluten free treats. AMAZING!
  4. Eat everything at Torvehallerne food market. The best part of staying in Norreport was the INSANE food market which was right on our doorstep. Torvehallerne food market is packed with over 60 stands of unique food sellers flogging the most amazing fresh goods. Literally everything you could imagine -from artisan coffee, to massive chocolate eclairs and numerous juice bars. And the best part? SO MANY DAIRY AND GLUTEN FREE OPTIONS! I enjoyed gluten free muffins, dairy free chocolate mousse and so many types of chia seed pudding. This seafood platter was another bonus – we enjoyed this for lunch twice over the weekend!
  5. Enjoy the parks. The green spaces are the bread and butter of Copenhagen. I always thought London did well for beautiful parks and gardens – but Copenhagen trumps us to another level! I would definitely recommend having a stroll around as many as you can. Orstedparken is beautiful, with a river running through it and right next to Torvehallerne food market – so perfect for a luxurious picnic. The gardens of Rosenborg Castle Gardens are also absolutely stunning and the Kastellet gardens will lead you right to the famous Little Mermaid statue!
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Rosenborg Castle Garden

6. Go and see the Little Mermaid… but don’t expect to be overwhelmed.  Fairy tale Hans Christian Andersen wrote the original version of The Little Mermaid and there is a statue on the Copenhagen waterside to honour this. The Den lille Havfrue is a must see, but it is tiny!!
7. Tivoli Gardens is a MUST visit. We were told by many friends that we HAD to go to Tivoli Gardens – but having taken the name at face value, I was just expecting another green space. Oh no – Tivoli Gardens is another world of it’s own. Think beautiful garden with restaurants/theme park/park/open air theatre. It’s all of these and so much more!You could easily spend a day getting lost here, although be prepared to spend some money and queue for rides. We enjoyed just strolling around and didn’t choose to eat there, though there were certainly a wealth of food options. Very touristy, but definitely worth the entrance fee, just to absorb the atmosphere and admire the pretty gardens.
8. Take a lot of spending money because it is expenny. Think exclusive and think London prices. We paid around £7-£8 for an alcoholic drink (Aperol Spritz or beer) and more for food. FYI they operate in Danish Krona – not to be confused with Swedish krona or Norwegian krone.
9. Everything is fresh and seasonal – which explains the prices! The food is to die for and would definitely recommend sampling their fresh seafood. They are also crazy for rye bread – which unfortunately us gluten free folk can’t tolerate, but my boyfriend loved the healthier bread option
10. Drink by the harbour in Nyhavn. This is one of the most iconic spots in Copenhagen, and the one you’ve probably seen on Google images and on postcards. The harbour is stunning, leading out to the open waters of the sea and there are hundreds of bars along either side, with blankets and heaters outside when it’s cold, and umbrellas for when it’s warm. The atmosphere is buzzing and many locals come down with a crate of beers and drink on the waters edge. This was my favourite place to come and people watch – and they made a mean Aperol Spritz!IMG_7339
11. And you can drink their tap water! This was pretty revolutionary for me, as I as standard drink around 2 litres of water a day, even more when it’s hot and we’re walking across the city! Denmark is a land enriched by water and they take pride in helping it enhance their lives. For this reason, Denmark has some of the cleanest drinking water in the world. They believe it’s the richest and most important resource they have – good on them!
12. Walk up the longest pedestrian road in Europe. Strøget is the longest pedestrian road in Europe and is full of designer and high street shops. In the later afternoon and evening, you can find street performers attracting large crowds and people pulling around vast amounts of shopping bags. A shopaholic’s dream!
For more of my Copenhagen photos, see my Instagram @abellyfullofbryony.
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Long gone are the days where we all have time to sit down and properly enjoy breakfast on a weekday. I am finding that my breakfasts are becoming increasingly flighty and I know I am not the only one! Sometimes I find myself eating a nut bar for breakfast and I’m ALWAYS so dissatisfied and hungry after about an hour!
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These are a few of my favourite and easy on the go breakfasts. Prepped in advance, these can be eaten at your desk, in the car, on the train – well; they can be eaten pretty much anywhere! make sure you scroll to the bottom for the most versatile and delicious recipe of them all!
 Chia Seed Pudding
Chia seeds are an absolute powerhouse of goodness and so its no surprise they are classified a superfood. High in zinc, calcium, iron and many other vitamins, this breakfast is an excellent way to kick start the day. Prep this the night before and store in the fridge for the morning!
3 tablespoons chia seeds
250ml almond milk (although any other nut milk would work!)
1 tbspn date syrup or honey
1 tspn cinnamon
Suggestions for the topping: nut butter, desiccated coconut, fresh fruit, pumpkin seeds, dried nuts and fruit

This couldn’t be simpler. Mix the chia seeds with the milk in a jar or airtight container. Add the date syrup or honey and the cinnamon. Mix together and then leave in the fridge overnight (or for 8 hours until it’s set). Top with whatever you fancy in the morning – I like fruit and desiccated coconut!

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Overnight oats to the left and chia seed pudding on the right

Overnight Oats
Another super easy breakfast that can be prepped and stored in the fridge overnight for grab and go in the morning. Try this super simple base recipe and adapt the toppings!
100g of coconut yogurt
150g rolled oats
150ml of coconut milk
1 tbspn chia seeds (optional)
2 tbspn of sweetener (maple syrup, honey, date syrup)
1 tspn of cinnamon or ginger

Combine all the ingredients together and put in an airtight container in the fridge. Leave for 4 hours or preferably overnight!
Top with: granola, fresh fruit, dried fruits and nuts, nut butter, coconut or jam!
Granola
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Granola will take a little longer to prep but it is so worth it to have this in the fridge. Once baked and cooled, granola can pretty much go with anything. Can be served with yogurt in a Tupperware to take to work or even on top of your chia seed pudding or overnight oats! Here is a super simple granola recipe to get you going.
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2 tspn coconut oil
125ml maple syrup
2 tbspn honey
1 tspn vanilla extract                                                                            
100g macadamia nuts
200g rolled oats
50g pumpkin seeds

100g pecans

100g cashew nuts
100g dried fruit
50g flaked coconut

Heat the oven to about 180C.
Mix the coconut oil, maple syrup, honey and vanilla in a large bowl. Tip in all the ingredients, apart from the coconut and dried fruit and mix.
Tip the granola across a baking tray (use two if need be).Bake for 20 minutes and then add the coconut and dried fruit. Bake for another 5-10 minutes until beautifully golden brown (and your kitchen smells divine!)DON’T LET THEM BURN! Keep checking and turning in the oven whilst cooking. Let cool and store in an airtight container. Serve with fresh fruit or yogurt!
BRYONY HOPKINS, A BELLY FULL OF BRYONY

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After my Crohn’s journey blog post for World IBD day was picked up by Huff Post, I was over the moon when they asked me to write another piece for their campaign ‘Everybody’. The campaign seeks to redefine and empower those living with disabilities and invisible illnesses, whilst raising awareness of the modern lifestyle with such conditions. I took this opportunity to write a piece about positive body image when your body has been through the mill – and I’d love to share it with you below.
Let’s take a minute to talk about positive body image. Do you feel positive about your body? Do you love everything about yourself? Do you embrace everything you have and your flaws? This question is becoming increasingly hard to answer. Now imagine you have something on your body which is a little unusual. A scar, stretch marks, a burn… or in some cases, a little part of your intestine sticking out of your stomach to form an ileostomy bag. This little bag has saved your life. The scar has saved your life. Yet why is it so hard to get it out in public?
I have lived with an invisible illness for over twenty years – which at the age of twenty-five, is pretty much my entire life! Crohns Disease is an autoimmune disease, which can affect any part of the digestive tract. The body attacks itself, causing bleeding, ulcers, extreme stomach pain, nausea and diarrhoea (I know, mega glam!) I am just one of over 300,000 people in the UK living with Inflammatory Bowel Disease (we abbreviate to IBD). The disease can manifest itself in a million and one ways, which mean every single person’s journey is different. No two IBD stories will be the same – but the feelings at the core often are. My journey started when I was four years old and to date I have been under the knife seven times. Which means of course, my body has taken a bit of a bruising – internally and externally. Simultaneously, my confidence has taken multiple blows too.

The journey I have come on to accept who I am and what I look like has been long, arduous – and painful. And I’m not talking physical pain here; I’m talking about gut wrenching emotional pain.scar 2016 At the age of twelve my large intestine was so ulcerated and swollen, the only answer was to remove the whole thing. To be in a position where your body is rejecting an organ is a funny concept to get your head around, but I was so sick, I just wanted it out. To remove this, they had to make a 30cm incision, from just below my chest to below my pelvis. They then had to form an ileostomy, which I lived with for three years. This ileostomy transformed my quality of life and medically, I was the healthiest I had ever been. My confidence however, was on the floor.
My family has always instilled a great sense of perseverance in me, and so even though my teenage years were a monumental struggle, I still did everything my friends did. I went on school trips, sleepovers, did P.E classes and even had boyfriends. But I was constantly anxious, private and not myself. It was like my ileostomy and my scar had wrapped me in a Perspex box and I whilst I was physically there, I couldn’t engage in the way I wanted to. Most of all, I kept everything a secret. I didn’t talk about my Crohns, I certainly didn’t talk about my bag and I DEFINITELY didn’t talk about my gut issues. This was ten years ago now and I have since had my ileostomy reversed, but the memory of how I felt remains strong. I often open up my social media accounts and feel proud about how much awareness has been raised in the past few years and how many people are open about their IBD experiences. There was a time when talking about gut issues was taboo and embarrassing. Whilst it still might not be the best dinner chat, the grow of Insta-famous nutritionists and health bloggers mean there is now a forum for talking about this kind of stuff; there is a community sitting there waiting for you to unlock it and find the support you need. The fact I am even writing this article is a beautiful thing!! The growth of online support and awareness really couldn’t come at a better time; the rate of IBD diagnosis’ in young adults is at an all-time high… and rising.
Scars are beautiful because they demonstrate a battle won. The point is that there is no such thing as an ‘imperfections’. Who defines what is or isn’t perfect anyway?! If you have stretch marks because you’ve carried a baby, own it! If you have stretch marks because you’ve gone on an incredible journey to lose weight, own it! If you have spot scars from your teenage years, own it! And why should you own it?bryony bikini 3
Because ultimately, not accepting the way you are will only make you unhappy. Everybody is beautiful in his or her own way. If you’re body has overcome something amazing why should that be hidden? I’m not saying it’s easy by any stretch of the imagination, and there will surely be tears lost along the way to finding your way to body confidence. I used to walk around in a bikini with my hands covering my belly to hide my scar! But to my mind, if your body has been through the wars and has overcome it, then it should be screamed from the rooftops! MY BODY IS AMAZING AND THIS SCAR SHOWS YOU WHY!
Living with an invisible illness is a paradox, with which I still struggle. I want to look healthy and the same as all my peers, yet I also want people to understand the pain and struggles felt on a daily basis. Whilst looking completely normal, I want someone to rub my back and say ‘don’t worry Bryony, I understand you’re in pain/you feel sick/ you’re exhausted… Why don’t you take it easy today?’ On paper, it sounds absolutely bonkers (and also SO unrealistic!!) – yet this is the genuine dilemma of so many of us living with invisible illnesses. You can’t see it, so I’m fine, right!? It’s a total double-edged sword. Yet I’ve come to realise that humankind is pretty amazing at times. People understand more than you know and if they don’t, I’m no longer scared to put the record straight. Everyone has life experiences, which should be shared and learned from. Visual body victories are no different!! Share your knowledge, own your scar and tell the world what you’re all about. Your perspective on life is unique; and so very precious.
How is your body amazing? I’d love you to share your stories with me – in the comments below or on my social media channels to the right 🙂
Read the article in Huff Post here. 
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