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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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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bryonyhopkins

When I was a child, we used to go on camping holidays to northern France and play in the gorgeous french sunshine. I have so many happy memories of exploring northern France, in particularly Brittany, where we would ALWAYS round off the day with a crepe (or actually, sometimes start the day with a crepe!)
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Since I’ve gone dairy and gluten free, I don’t think I’ve eaten a crepe or a pancake. When eating out, there has never been the option for a flour or milk free crepe – and so it seemed clear that I needed to get in the kitchen to create one!
This recipe is absurdly simple – the main ingredients being just banana and eggs. The cacao replaces the chocolate that I used to gorge on when I had a chocolate filled crepe in France – and the pomegranate provides a wonderfully sweet crunch.
Ingredients 
This recipe makes six pancakes. They are dairy free, gluten free and vegetarian. 
For the pancake:
3 eggs
2 bananas
1 tbspn desiccated coconut
2 tspns raw cacao powder
Coconut oil/olive oil (1-2 tspn)
For the toppings:
Date syrup/maple syrup/honey
Pomegranate seeds (I bought a ready made packet of them from a high street supermarket)
Method

  1. Take a medium sized bowl and mash up your bananas  with a fork, until they form a sticky pulp. Try and get the pulp as smooth as possible – but a few little lumps do add a little texture!IMG_4541
  2. Add your 3 eggs, tablespoon of desiccated coconut and two teaspoons of raw cacao powder. Mix everything together – this is your pancake batter!
  3. Heat a teaspoon of coconut oil (or you can use olive oil) in a medium frying pan on a medium to high heat.
  4. Once your oil is hot, fill a small ladle of mixture and place into the frying pan. If you hear a big sizzle, then turn your heat down a little. (A small sizzle is expected!)
  5. Fry for about a minute to 2 minutes on each side – or until they are turn brown. The cacao powder will mean they naturally brown them, so monitor closely so they don’t burn!
  6. Repeat this process until you have finished your batter, and begin piling them in a stack on a plate. Don’t worry if they are all different sizes – that’s part of the fun!
  7. Once you’re done, now it’s time for toppings! I sweetened mine by drizzling over date syrup, but you can also use honey or maple syrup. Now take your pomegranate seeds and sprinkle all over the pancakes – the more the better!
  8. Tuck in and enjoy!! 🙂

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*Created for Inghams Foodie Finds campaign!*

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I’ve been shamefully quiet here for the past week and for that I must apologise. I’ve just started a new job and I feel like I blinked and missed this week passing! I have however still managed to get in the kitchen and experiment with more gorgeous gluten free and dairy free delights – of which I will be sharing with you soon!
Apart from starting the new job, I have just got involved with a really exciting project. Some weeks ago, during the liquid diet fandango, I was invited to get in touch with the GCASFM team. gcasfmStanding for ‘Give Crohns a Slap From Me’, the project works to raise awareness and money for Crohns & Colitis UK through articles by contributing writers, as well as art, culture and music events. Founder, Matt Strutt, created GCASFM in a eureka moment during remission (he told me!) when he received 2000 UPS postal labels from a friend in the US. With a keen interest in graffiti and street art, he sent the stickers across the globe to artists, inviting them to create a sticker (‘a slap’) to raise awareness of Crohn’s Disease.
Two years on and the project has gone from strength to strength with many contributors. So I’m really excited to now be one of them! Have a read of my first article, just click here. The article also features an interview I did for BBC News two years ago – something I haven’t yet shared on this blog!
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Keep your eyes peeled for more delicious recipes to come! See below for GASFM social media sites.
GCASFM online
GFASFM Twitter
GCASFM Facebook
GCASFM Insta
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