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Pōwehi - Roberta Farrugia, Asti (2025)

31/10/2025

✨ Chickpea & Oat Bagels ✨

Soft, nutty, and full of slow energy... these chickpea & oat bagels are my go-to for when I want something comforting and deeply nourishing.

They’re made from simple, whole ingredients that love your body back 💛

Recipe (makes 5–6 bagels):

🌱 1 ½ cups chickpea flour
🌱 1 cup gluten free and organic oats (blended into oat flour)
🌱 1 tsp baking powder
🌱 ½ tsp salt
🌱 1 tbsp olive oil or tahini
🌱 1 tbsp apple cider vinegar (helps them rise!)
🌱 ¾ cup water (adjust as needed)
🌱 Optional: seeds, herbs, or spices to taste
🌱 Topping: sesame or pumpkin seeds

Method:

1. Preheat oven to 180°C (350°F).
2. Mix all dry ingredients. Add wet ingredients and stir until a thick dough forms.
3. Shape into bagels — use floured hands or wet fingers.
4. Place on parchment paper, brush lightly with olive oil, and sprinkle with sesame seeds.
5. Bake 25–30 mins, until golden. Let them cool before slicing.

💪💪

Chickpeas = plant protein & fiber for gut balance.
Oats = sustained energy + heart-loving beta-glucans.
No refined flour, no sugar... just clean, satisfying nourishment.

Perfect with hummus, avocado, or even almond butter for a sweet twist 🥑✨

31/10/2025

Ever get extra anxious mid-cycle and think, “Is it my hormones or the people around me?”

Plot twist: it can be both.

Around ovulation, your body’s doing a whole hormonal symphony; and not the chill kind.

Estrogen spikes, giving you energy, confidence, and maybe a little sass. Then it drops suddenly right after your egg releases, and progesterone rises, which can make your nervous system feel like it’s running on edge.

Even if your life (and your partner) are being completely reasonable, that quick estrogen dip can make you more sensitive to stress / noise.

What’s actually happening??

Estrogen helps boost serotonin + GABA (aka your “calm chemicals”). When it falls, your anxiety threshold lowers. Your body temp, metabolism, and heart rate naturally increase; sensations that can mimic anxiety.

If you’re already juggling stress, sleep loss, or relationship drama, ovulation can amplify it all.

🌿 Support yourself through it:

1. Keep blood sugar steady... no skipping meals, please.

2. Hydrate (especially if you live on caffeine).

3. Try magnesium glycinate or B6 (with guidance).

4. Add grounding rituals; breathwork, walking, or just quiet time without your phone.

So, yes, hormones can make you more sensitive... your nervous system is literally more alert around ovulation.

However... it’s not always your hormones. Sometimes, it’s the environment (your partner, stress, or someone’s lack of emotional intelligence) that’s triggering your nervous system, not your cycle.

Your body might be more responsive right now, but that doesn’t mean your feelings aren’t valid.

You’re not “overreacting”... you’re reacting. And your hormones just make that truth harder to ignore.

30/10/2025

Magnesium is the Most Underutilized Health Hack 🥑

30/10/2025

Organic Dandelion (Taraxacum officinale) tincture has long been valued in herbalism for its support of the lymphatic system and fluid balance.

Shop here: https://aniseedbotanicals.com/product/dandelion-herbal-tincture/

💧 1. Natural Diuretic Support
Dandelion leaf extract has been shown in small human studies to increase urine output, helping the body release excess water and sodium naturally.
🧪 Source: PMC3155102 (2011) — Human pilot study.

🌿 2. Lymphatic Movement & Detox Pathways
Traditionally used to ease water retention and support lymph flow, helping clear metabolic waste and reduce puffiness or stagnation.
📚 Source: Herbal Medicine (Bone & Mills, 2013); PeaceHealth Monograph.

⚖️ 3. Rich in Potassium & Bitter Compounds
Unlike synthetic diuretics, dandelion naturally contains potassium — helping maintain electrolyte balance — and bitters that aid digestion and elimination.

⚠️ Use mindfully: Avoid during pregnancy, gallbladder blockage, or with prescription diuretics unless guided by a professional.

✨ A gentle ally for the lymph, liver & kidneys — keeping your body’s natural flow in motion.

30/10/2025

Did you know that humble potatoes can actually support women’s hormones?

✨ 1. Balances Blood Sugar:

Stable blood sugar = stable hormones. Potatoes (especially when cooled!) are rich in resistant starch, which improves insulin sensitivity and supports balanced estrogen and progesterone levels.

🥬 2. Supports Thyroid Function:

Potatoes contain iodine and selenium; trace minerals essential for thyroid hormone production and metabolism.

💪 3. Stress & Adrenal Support:

Their natural B6 and magnesium help lower cortisol (the stress hormone), which can ease PMS symptoms, anxiety, and fatigue.

❤️ 4. Natural Source of Carbohydrates:

Healthy carbs are critical for hormone synthesis; especially for women following restrictive diets. Potatoes provide clean energy that tells your body it’s safe to ovulate.

For maximum hormone-friendly benefits, try boiled or roasted potatoes cooled overnight (for that resistant starch boost!) and reheat before eating.

29/10/2025

Today I’m so proud of a creamy homemade “cheese” I’ve created from sunflower and h**p seeds; rich in minerals, plant protein, and omega-3s.

It’s not just food… it’s a tool. A tool I design for my clients to help them balance their hormones, reduce inflammation, and lose weight naturally; by working with their biology, not against it.

For women struggling with PCOS, PMS, or hormonal imbalances, dairy can quietly make things worse.

Why?

Cow’s milk naturally contains estrogen and progesterone, because it’s produced during pregnancy and lactation. These hormones can interfere with your own delicate balance (News-Medical, 2020).

Dairy intake also increases IGF-1 (Insulin-like Growth Factor 1) — a growth hormone that promotes cell proliferation and fat storage. Elevated IGF-1 has been linked with insulin resistance and metabolic issues, both key drivers of PCOS (PubMed, 2019; PMC, 2014).

So when we replace dairy with seed-based, anti-inflammatory options, we’re not just going “plant-based.” We’re reducing hormonal noise; giving your body a chance to recalibrate, restore rhythm, and burn fat efficiently.

💬 If you want to learn the science of eating for your hormones; and finally understand how to nourish your body for balance, energy, and weight loss; message me on WhatsApp +356 77064668 to book your consultation.

29/10/2025

These four botanicals form a synergistic blend to enhance kidney filtration and overall renal vitality.

🌿 Dandelion root (Taraxacum officinale radix) acts as a gentle yet effective diuretic, promoting the excretion of metabolic wastes, uric acid, and excess fluids through the urinary tract. It also supports liver detoxification, a vital partner organ in cleansing the blood before it reaches the kidneys.

🍃 Lemon balm (Melissa officinalis) provides mild anti-inflammatory and antispasmodic properties, easing tension within the urinary tract and supporting smooth kidney function. Its calming effects on the nervous system also help regulate stress-related renal strain.

🍃 Peppermint (Mentha piperita L.) assists in relieving urinary discomfort and acts as a cooling, soothing agent. It supports the relaxation of smooth muscles in the urinary system, promoting easier urine flow and reducing the risk of stagnation that can lead to toxin buildup.

🌸 Hops (Humulus lupulus) offer strong antioxidant and mild sedative qualities, protecting delicate renal tissues from oxidative stress while encouraging relaxation; an important factor in maintaining healthy adrenal-kidney balance.

Together, these herbs support gentle detoxification, improved circulation through the kidneys, and the maintenance of clean, efficiently filtered blood; the foundation of vibrant health.

28/10/2025

Palmitic acid, a saturated fat concentrated in meat and dairy, can boost the metastatic potential of cancer cells through the fat receptor CD36. Randomized controlled trials show that lowering…

28/10/2025

This creamy coconut curry sauce was prepared last week, portioned, and frozen; so after a long day of work, I don’t need to worry about what’s for dinner. It’s packed with protein and healthy fats that keep blood sugar balanced and support hormone production. 🌿

I’ll pair it with either wholegrain rice, roasted sweet potato, or some wholemeal or buckwheat noodles... all great sources of slow-release carbs that fuel energy gently and keep stress hormones stable.

Hormones are my world 💛 and I give them attention every single day, because they truly are the key to long-term health, vitality, and maintaining a lean, balanced body.

28/10/2025

Did you know that soaking your pumpkin seeds before roasting makes them way healthier and easier to digest? 👀

💧 Why soak them:

Pumpkin seeds are rich in minerals like magnesium, zinc, and iron, but they also contain phytic acid, a natural compound that can block mineral absorption.
Soaking the seeds in salted water overnight helps neutralize phytic acid, softens the tough outer shell, and gives you crunchier, more digestible seeds once roasted.

🔥 How to do it:

1. Scoop seeds fresh from your pumpkin and rinse well to remove the pulp.

2. Soak overnight in salted water (1 tsp salt per 500 ml water).

3. Drain and pat dry.

4. Toss with olive oil, sea salt, and your favourite spices... I love smoked paprika or garlic powder.

5. Roast at 170°C (340°F) for 20–25 minutes, stirring halfway through, until golden and crisp.

6. Let cool completely for max crunch.

These little seeds pack protein, healthy fats, fiber, and minerals that support your heart, immunity, and better sleep (thanks to tryptophan!).

🥣 Store in a jar for a wholesome snack or sprinkle over salads, soups, or oats for a satisfying crunch.

28/10/2025

Today’s smoothie is more than hydration... it’s a micronutrient powerhouse blended with spirulina, moringa, and chlorella for deep cellular nourishment 💪

I blend with lots of water to boost total hydration; essential for metabolism, detoxification, and energy transport.

🍃 Superfood Highlights:

Spirulina: Rich in complete plant protein and B12; supports energy, brain function, and immune health.

Moringa: Loaded with iron, calcium, and vitamin C; great for bone health, oxygen transport, and skin radiance.

Chlorella: Known for chlorophyll and detoxifying compounds that help cleanse and rejuvenate cells.

Nutrition Summary:

✅ Energy: 405 kcal — light yet nutrient-dense
✅ Protein: 6.2 g – modest but from clean greens
✅ Fibre: 8.3 g (33%) – supports gut health
✅ Vitamin B12: 50% – impressive from plant-based sources!
✅ Calcium: 40% – bone and nerve support
✅ Iron: 24% – boosts vitality
✅ Potassium: 24% – muscle and heart balance
✅ Vitamin C: 32% – antioxidant and collagen support

Pro tip: Pair this smoothie with a handful of nuts or seeds later in the day to round out your protein and healthy fat intake 🥜🌰

Pōwehi - Roberta Farrugia

31/10/2025

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