Miverbo, 146 Triq il-Kapuccini, Kalkara (2025)

23/09/2025

Macaroni alla Sorrentina with Ricotta recipe 🍝

Ingredients
• 50 g brown onion, finely chopped
• 1 garlic clove, minced
• 2 tbsp extra virgin olive oil
• 400 g tomato passata
• 1 tsp sugar
• 1½ tsp sea salt (adjust to taste)
• 5 fresh basil leaves, plus extra for garnish
• 500g macaroni (or other short pasta like penne or rigatoni)
• 200 g mozzarella, torn or cubed
• 60 g grated Parmesan cheese
• 200 g ricotta

Instructions

1. Make the Tomato Sauce
1. Heat the olive oil in a saucepan over medium heat.
2. Sauté the onion and garlic until soft and fragrant (2–3 minutes).
3. Add the passata, sugar, salt, and basil. Stir well.
4. Simmer gently for 15–20 minutes until slightly thickened.

2. Cook the Pasta
1. Bring a large pot of salted water to a boil.
2. Cook the macaroni until just al dente (it will finish in the oven).
3. Drain and set aside.

3. Combine Pasta, Sauce, and Ricotta
1. Add the cooked macaroni to the tomato sauce and stir gently to coat.
2. Fold in the ricotta so it mixes through the pasta (it will create a creamy texture).
3. Stir in half of the mozzarella and Parmesan.

4. Bake
1. Preheat oven to 200 °C (400 °F).
2. Transfer pasta mixture into an ovenproof baking dish.
3. Sprinkle over the remaining mozzarella and Parmesan.
4. Bake for 15–20 minutes, until the cheese is golden and bubbling.

5. Serve
• Garnish with fresh basil leaves.
• Enjoy hot, straight from the oven, with a side salad

Recipe serves 6-8 (depending on the portion being served) 😍

16/09/2025

Recipe alert 🚨

Tuscan bean soup 🥣🍲

Ingredients
• ½ brown onion (approx. 75 g), diced
• 2 garlic cloves, minced
• 10g olive oil
• 400g chicken breast, diced (optional for a non-vegetarian version)
• 2 celery stalks, cut into 1 cm cubes
• 1 carrot, cut into 1 cm cubes
• 100 g zucchini (courgette), cut into 1 cm cubes
• 400 g canned chopped tomatoes
• 400 g canned chickpeas, rinsed & drained
• 400 g canned kidney beans, rinsed & drained
• 400 g canned cannellini beans, rinsed & drained
• 400 g water (adjust as needed)
• 1 Tbsp vegetable stock paste (or substitute with 1 stock cube)
• 1 tsp dried chilli flakes (adjust for desired heat)
• Parmesan cheese, shaved or grated (for garnish, optional)
• Crusty bread (to serve)

Instructions
1. Sauté the Base
• In a large pot, warm the olive oil over medium heat.
• If using chicken, add it and sauté until lightly browned.
• Add the diced onion, garlic, celery, carrot, and zucchini. Cook until the vegetables begin to soften, about 5–7 minutes.
2. Build the Soup
• Stir in the chopped tomatoes.
• Add all the beans, the vegetable stock paste (or cube), water, and chilli flakes.
3. Simmer
• Bring to a gentle boil, then reduce heat to low. Simmer, unfettered, for about 20 minutes, until vegetables are tender and flavors meld together .
4. Serve
• Ladle into bowls. Garnish with Parmesan cheese and serve alongside crusty bread for dipping .

Tips & Variations
• Vegetarian Option: Simply omit the pancetta, and use vegetable stock. Rich umami flavor remains with the tomatoes and beans.
• Creamier Texture: Gently mash a portion of the soup before serving, or blend a ladleful for added body.

ENJOY 😍
Will you try it?? If you do tell me in the comments! 👇

03/09/2025

✨ 6 Tools to Help You Smash Your Week if You’re Focused on Weight Loss ✨

Losing weight doesn’t just happen with “willpower” , it happens when you set yourself up with the right tools and systems.

Here are 6 powerful tools that make all the difference:

1️⃣ A Meal Plan You Can Actually Stick To
Not overcomplicated, not extreme, just balanced meals you enjoy and can prepare easily.

2️⃣ A Food Scale or Measuring Cups
Helps you understand what real portion sizes look like. Awareness is half the battle.

3️⃣ Water Bottle (Always by Your Side 💧)
Hydration keeps cravings at bay, supports digestion, and helps energy levels.

4️⃣ Accountability System
Whether it’s a support group, a coach, or a friend, having someone (or something) to check in with keeps you consistent.

5️⃣ Movement You Enjoy
This doesn’t have to be the gym, it can be walking, dancing, cycling, or short workouts at home. The best exercise is the one you’ll actually do.

6️⃣ A Journal or Tracking App
Reflecting on your habits (sleep, food, mood) helps you spot patterns and make improvements.

🌟 Remember 💡
Weight loss is not about perfection. It’s about building small, repeatable habits that add up. With the right tools in place, your week feels easier, your choices feel lighter, and results follow naturally.

🍂 As autumn soon begins, it’s the perfect time to reset your habits and build routines that truly last. Remember, you don’t have to do this alone.

💬 If you’d like guidance, accountability, or a personalised plan to help you feel your best this season, get in touch with me today. Together, we’ll make this autumn your healthiest yet!

27/08/2025

Join me and other local experts at Baby Talks - a new-parent wellbeing and infant care conference happening on the 6-7 September 2025 at the Oracle Conference Centre.

Check out the agenda on www.mymama.mt/babytalks-agenda

🎟️ Tickets from www.showshappening.com

21/08/2025

Tuna, Courgette and Red Pepper Lasagne 🤤😋

Ingredients (4 servings)
• Chopped canned tomatoes – 400 g
• Ground cinnamon – ¾ tsp
• Fine sea salt – ¼ tsp
• Ground black pepper – a pinch
• Courgettes (zucchinis), peeled into ribbons (about 500 g, approx. 2 medium courgettes)
• Olive oil – 1 tsp
• Red peppers, each cut into 8 pieces – 3 whole red peppers
• Canned tuna in brine, drained (4 80g drained cans)
• Fresh parsley, chopped – 1 bunch (approximately ½ cup chopped)
• Grated mozzarella – 80 g

Instructions

1. Preheat & Prepare
• Preheat your oven to 180 °C

2. Cook the Base Sauce
In a medium saucepan:
• Add the canned tomatoes, ¾ tsp ground cinnamon, ¼ tsp salt, and pinch of ground black pepper.
• Bring to a gentle simmer over medium heat.
• Cook for about 10 minutes until the sauce thickens slightly.

3. Sauté Vegetables & Combine
• Meanwhile, heat the olive oil in a frying pan over medium heat.
• Add the courgette ribbons, cook briefly (~2 minutes), just until they start to soften.
• Add the red pepper pieces and sauté for another 3–4 minutes until they soften but still hold shape.

4. Assemble the Lasagne
In a baking dish (around 20 × 20 cm or similar):
• Layer half of the courgettes evenly at the bottom of the dish over the sauce.
• Pour over half of the sauce.
• Layer the rest of the courgettes and pour over the rest of the tuna mix
• Layer the peppers on top
• Sprinkle with the grated mozzarella.

5. Bake
• Place the baking dish in the preheated oven.
• Bake for 15–20 minutes, or until the cheese is melted and golden and the dish is bubbling around the edges.

6. Serve
• Allow the dish to rest for a few minutes after removing from the oven.
• Serve warm, garnished with a few extra parsley leaves if desired.

Vegetable prep: If you’d like a firmer texture, lightly roast the red peppers and courgette ribbons before layering.
Pairing tip: A light green salad

ENJOY 😍😍

Will anyone try this out? It is sooooo easy and yummy!!!

Approx 500calories, 30g protein per portion

05/08/2025

🌿 Creatine: More Than a Gym Supplement

We often hear about creatine in the context of sports, but leading experts like Dr. Stacy Sims and Dr. Rhonda Patrick have made it clear:
Creatine has far-reaching benefits, especially for women, and not just in the gym. It supports our brain, metabolism, hormones, and long-term health, areas that become even more important during perimenopause, menopause, and beyond.

Here’s what they say 👇

🧠 1. Cognitive Function & Mental Clarity
According to Dr. Rhonda Patrick, creatine is crucial for brain energy production. It helps with:
✔️ Mental fatigue
✔️ Focus
✔️ Memory recall
✔️ Processing speed

This is especially important if you’re dealing with brain fog, poor sleep, or hormonal shifts, something Dr. Stacy Sims also emphasises in women’s health.

💪 2. Muscle Preservation & Strength
Dr. Sims highlights that women over 35 start to lose muscle due to declining oestrogen. Creatine helps:
✔️ Maintain and build lean muscle
✔️ Improve strength, especially during resistance training
✔️ Support metabolic rate and insulin sensitivity

And the best part? You don’t need to train intensely to get these benefits.

🔥 3. Ageing Support & Cellular Health
Creatine is deeply involved in ATP production (your body’s energy currency). According to both experts, this makes it beneficial for:
✔️ Ageing cells
✔️ Mitochondrial health
✔️ Reducing muscle and cognitive decline
✔️ Enhancing everyday energy, not just workout performance

⏱️ 4. How Long Does It Take to Work?
Creatine isn’t instant, but that’s a good thing.
With a daily dose of 5g, you’ll typically start noticing changes within 2–4 weeks — improved strength, better focus, and more sustained energy.
It’s about long-term support, not quick fixes.

Notes:
✔️ Well-researched amino acid
✔️ No hormonal impact
✔️ No “bulking”
✔️ You may notice some water retention in the beginning so drink plenty of water

I’ve made it part of my daily morning routine - for my muscle, my brain and my energy 💚

21/05/2025

Swipe right ➡️ and get ready to be inspired!

I get so excited when I’m allowed to share these transformations—and this one is just amazing!

It’s not just about the physical changes (although WOW), it’s about showing you what’s possible when you stop doubting and start believing.
You can change your lifestyle. You can push past what feels hard. All it takes is the right support and a little spark of belief.

Massive well done to this incredible client—your journey is a reminder that real change is within reach!

Want to be next?
The next wave kicks off on 2nd June—come join us and start your own transformation story!

💪

16/05/2025

🚨Recipe Alert🚨

Mini chicken kyivs 😋🤤
Servings: ~16 mini kyivs
Nutrition: Approx 140calories per kyiv

Ingredients:

For the garlic herb butter:
• 60 g unsalted butter (softened)
• 2 garlic cloves (finely minced)
• 1 handful fresh parsley (finely chopped)
• Salt and pepper to taste

For the chicken:
• 500 g chicken breast (cut into chunks for processing) OR use store-bought minced chicken
• 1 egg
• 1 tsp Dijon mustard
• 1 small onion, finely chopped or grated
• Salt and pepper to taste

For coating:
• 100 g plain flour
• 2 eggs (lightly beaten)
• 150 g breadcrumbs (Panko preferred)
• Oil spray or a little olive oil for baking

Instructions:

1. Prepare the Garlic Herb Butter:
• Mix the softened butter, minced garlic, chopped parsley, salt, and pepper in a bowl.
• Scoop out small amounts (about 1 tsp each) and form into mini logs or balls.
• Place them on a plate and freeze for 10–15 minutes while preparing the chicken.

2. Prepare the Chicken Mixture:
• If using whole chicken breast: Pulse the chicken in a food processor until finely minced.
• Add the egg, Dijon mustard, chopped onion, salt, and pepper. Mix well until a sticky mixture forms.

3. Form the Mini Kyivs:
• Take about a tablespoon of chicken mixture in your hands, flatten it slightly, and place a frozen butter piece in the centre.
• Enclose the butter completely and shape into a small ball or mini patty.

4. Coat the Kyiv Balls:
• Dredge each ball in flour, then dip in beaten egg, and finally roll in breadcrumbs.
• Place them on a lined baking tray.

5. Cook the Mini Kyivs:

Option A – Oven Baking (Healthier):
• Preheat oven to 200°C (fan 180°C).
• Bake for 20–25 minutes or until golden and cooked through.

Option B – Pan-Frying:
• Heat oil or one calorie spray in a non-stick frying pan over medium heat.
• Fry the kyivs in batches for about 3–4 minutes per side until golden and cooked through.
• Drain on kitchen paper.

To Serve:

Perfect as finger food/ snack, kids’ lunch boxes, or with a side salad and some mashed potatoes!! 😍😍😍

You can eliminate the butter for less calories 👙

❤️

11/05/2025

Happy Mother’s Day to the women who give it their all—every single day.

This one is for the mummies who wake up early, sleep late, and pour every ounce of themselves into their families. For those who struggle to lose weight and quietly carry the frustration that comes with it.

For those who exercise, eat well, try again and again—and still don’t see the results they hope for.

You are not alone.
Your effort matters.
Your body has done extraordinary things—and it deserves your kindness just as much as your discipline.

It’s okay to want change. It’s also okay to honour where you are now, even if it’s not where you want to be.

As you celebrate you today, here are 3 gentle reminders:
1. Be consistent, not extreme. Progress is built over time, not overnight.
2. Fuel your body—don’t punish it. Choose nourishment over restriction.
3. Speak kindly to yourself. Your body is listening.

You are worthy today, not just when you “get there.”
Happy Mother’s Day—you’re doing an amazing job.

02/05/2025

Savoury Chicken & Veggie Taco Filling 😍

Ingredients:
• 2 tbsp olive oil
• 1 small onion, finely chopped
• 1 zucchini, finely diced or grated
• 3 carrots, finely grated
• 1 red bell pepper, finely chopped
• 400g chicken breast, finely chopped or crumbled
• 1 tbsp tomato paste and 500ml tomato sauce
• chicken cube (optional)
• 1 tsp sweet or smoked paprika
• Salt and pepper, to taste
• 250 g ricotta cheese
• 2 tbsp grated Parmesan cheese

Instructions:

1️⃣ Cook the Veggies

• In a large skillet, heat olive oil over medium heat.
• Add the onion, zucchini, carrot, and red bell pepper.
• Cook for 5–7 minutes, stirring occasionally, until softened.

2️⃣ Add Chicken and Sauce

• Add the crumbled chicken breast and cook until browned and cooked through.
• Stir in the tomato paste, tomato sauce and paprika, then add the chicken cube without adding extra water.
• Simmer until slightly thickened (about 10 minutes), and season with salt and pepper to taste.

3️⃣ Make It Creamy

• Turn off the heat and stir in the ricotta and Parmesan until smooth and evenly mixed.
• If the mixture is too thick, you can loosen it slightly with a splash of water or stock.

4️⃣ Serve in Tacos

• Spoon the warm filling into soft taco shells, corn tortillas, or crispy taco shells.
• Top with extras like shredded lettuce, chopped tomatoes, avocado slices, hot sauce, or a squeeze of lime, if desired.

Enjoy the crunch of the tacos with the oh so yummy filling!!!

P.S. I used what was left of the filling to make patties for my one-year-old… I added an egg to the mixture and filled non-stick silicone cups with it—absolutely divine!

Miverbo

23/09/2025

16/09/2025

03/09/2025

27/08/2025

21/08/2025

05/08/2025

21/05/2025

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11/05/2025

02/05/2025

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