Zucchini Garlic Nibbles Delicious Snacks

Zucchini Garlic Nibbles


Zucchini Garlic Nibbles
Combined zucchini, garlic, Parmesan cheese and fresh herbs results in a mouthwatering appetiser or lunchbox filler. Can be eaten hot or cold. Quick to create and delicious to eat.

Zucchini is also known as a courgette.

This recipe has been adapted from ‘Grow a goof life’.

Suggested prepaid cook times:
Prep Time 12 minutes
Cook Time 18 minutes
Total Time 30 minutes
Servings 16 bites
Calories 26 kcal

8oz  zucchini grated and drained well
1 egg
2oz grated fine
1 clove garlic grated fine
2 Tablespoons fresh chives chopped
1 Tablespoon fresh parsley chopped
1 teaspoon fresh basil chopped
pinch of salt and pepper
Preheat oven to 200 °C. Lightly coat a baking sheet with olive oil or non-stick spray. Set aside.
Grate the zucchini into a clean towel.
Roll up the towel and twist to wring out the moisture.
Grate the garlic using the small holes on the grater or use garlic press.
In a medium bowl, combine all of the ingredients and mix well.
Shape a tablespoon of the mixture into your hands, pat into small balls, and place on the baking sheet.
Bake for 15-18 minutes in the preheated oven until golden. Serve warm.

Recipe makes about 16 delicious zucchini garlic nibbles.


Three Natural ways to Soothe Your Gut

Soothe your Gut naturally.

Soothing your Gut is so important as it directly influences your mental and physical wellbeing. 

The daily pressures many of us experience can cause your gut to tense and become less effective in absorbing those essential nutrients from your food.

Now there are so many varying ways to manage your gut health but today I have chosen to share with you three things I do to soothe my gut.

The following suggestions can be adopted by most and the linked products are suitable for those following a vegan diet.

No matter how healthy or unhealthy your gut is, it will love you for offering it an internal hug. We all know the power of a hug; endorphins are released, serotonin levels increase, anxiety levels fall and your entire body relaxes.

An internal hug is just what your gut needs, and these three items can help you do just that.

1). In a  rush, feel tense in your stomach, bloated and experiencing discomfort?
Go an put the kettle on and make a Yogi Stomach Ease Cuppa.

Yogi Stomach Ease
Soothe your stomach

And discover the soothing relief of stomach ease. 

Whether you are at home, dining out or travelling, a cup of Stomach Ease to help promote healthy digestive function. This delicious wellness tea provides relief when you are feeling bloated or have occasional upset stomach or heartburn. The combination of fennel with liquorice naturally supports gastrointestinal function. The added unique blend of warming herbs, including cardamom, coriander and peppermint, provide additional comfort.

So, don’t get upset when your stomach does, just ease the discomfort with a healing cup of tea.

2). Ditch the dairy and love your oats!
We all know that race horses are fed oats to boost their energy and stamina, oats work the same on you.

Oatly Oat Drink is delicious either alone, in smoothies, sauces or dare I say it coffee!


Oatly Oat Drink
Oatly Oat Drink

Made for the purest oats and free from milk and soya, this Oatly Oat Drink has a smooth flavour and can be used in cooking and baking.


This amazing drink is also available in Chocolate flavour!

3. Time to Turmeric. 
Turmeric is an ancient healer and continues to be popular among those who recognise the power within.

Turmeric natural healer

Organic Turmeric by Suma is perfect for making Turmeric Milk. Why not use the Oatly Oat drink too.

Turmeric Milk Recipe.

There are hundreds of recipes available on the internet. Here is the one I use. 
Turmeric milk is also known as the ‘Golden Cup’ as its a beautiful golden warming colour. It is packed with ant-inflammatory properties.
These quantities make enough to serves 2.


2 cups (470ml) hemp milk, oat milk, coconut milk (I use Oatly oat drink)
1 inch piece of ginger, grated
1/2 tsp  cinnamon
1/2 tsp  turmeric
1/8-1/4 tsp black pepper
1 tsp coconut oil


Add all the ingredients to a saucepan. Bring to a low boil, then reduce the heat and leave to simmer for 5 minutes. 
Strain through a sieve and enjoy . 

Antioxidant Energising Smoothie

Antioxidant Energising Smoothie

So what are antioxidants?

Antioxidants are a substance that protect your cells from damage. Damage may be caused from pollution, chemicals, processed foods, alcohol and drugs. The effect is called ‘oxidation’ a reaction between oxygen and other molecules.

Your body naturally creates free radicals (toxins) when cells use oxygen. Research shows toxins can be linked to disease including heart disease.

Antioxidants support your cells to repair from oxidative damage. They are found in many foods such as vegetables, fruits, nuts, seeds and whole grains.

Ideally use organic where possible as this reduces the level of chemicals you will be ingesting.

This recipe is from Healthy Smoothie Headquarters and one I personally use and recommend to my clients. Quick and easy to prepare and packed full of antioxidants and energy.

Antioxidant Berry Blast Smoothie Recipe

The Ingredients

  • 1 cup water (filtered if possible)
  • 1 cup of mixed frozen berries (raspberries, strawberries, blackberries, and/or blueberries)
  • 1/4 cup goji berries
  • A dash of sea salt

The Add-ons (These are optional) The Chia seeds add thickness.

  • 1 tablespoon chia seeds
  • 1/4 cup coconut shreds or flakes
  • 1 serving of your preferred protein powder

Show Time

Add the ingredients into your blender.  Blend on high for 30-45 seconds or until your desired consistency is reached.

Nutrition Information

  • Calories: 278
  • Fat: 15g
  • Protein: 2g
  • Carbohydrates: 36g
  • Fiber: 5g
  • Sugar: 28g
  • Vitamin A: 138% RDA
  • Vitamin C: 36% RDA
  • Calcium: 15% RDA
  • Iron: 16% RDA

Herbs and their amazing powers on Stress

Eating herbs is increasing in popularity, and medicinal use can be traced back to Egyptian times.​

Herbs in the diet provide both taste and medicinal benefits. Here are some suggestion of their uses:

  • – used with tomato based dishes.  Known to calm the nerves and ease stomach cramps. Basil tea is often drank to curb nausea.
  • – Leaves are added to salads and when drank as a tea may relieve rheumatic pain.
  • – Added to salads and known to stimulate the digestive system.
  • – Leaves are used in salads, curries and sauces. Small fresh leaves eaten to help treat urinary tract infection.
  • – Adds aniseed flavour often used with fish. Seeds and leaves can be used to relieve insomnia, excessive wind and nausea.
  • – Leaves used with lamb or drank in tea. Aids digestion and clear the respiratory tract.
  •  – Eaten to freshen the breath.
  • Rosemary – Used with lamb or chicken. Stimulates the circulatory and nervous systems, relieves headaches and makes a good antiseptic gargle.​

Herbs to reduce STRESS
With so may chemical based supplements and medication to support the management of stress, the body is yet again under attack. Any non-natural products consumed causes an inflammatory response, this affects the mechanism of the vagus nerve. Any stimulation of the vagus nerve triggers the body to prepare for fight or flight and increases the hormone cortisol. With this flowing around your blood system muscles tense and effectiveness of your body’s organs decreases. 

Stress i itself is not harmful. but it can cause other more harmful medical conditions.

Stress Clearing Brew
Choose an infusion of herbs such as lavender, lemon balm and valerian.
A mixture of vervain, rosemary and betony are great for exhaustion.

2 table spoons of fresh herbs or 1 tablespoon dried herbs of own choice
600mls boiling water.

Put herbs and water in a tea pot. Steep for 10 minutes.

Are the contents of your food cupboards leading you to a healthy life?

Total Wellbeing Programme

Food, the essence of life, yet also the cause of illness and disease.

I am a holistic nutritional therapist who focuses on my clients relationship between food and their body = healthy life. More specifically, I explore nutrients and how they are digested, absorbed, transported, metabolized, stored, and eliminated by the individuals body. The contents of your fridge lead to a healthier or unhealthier life? I seek to answers to questions clients have, in order to live longer and healthier. Spending time to evaluate what we eat and how this affects our bodies is something many fail to do.

Did you know that nutritional requirements for adults over the age of 50 years is different from that of a younger adult? With advancements in medicine and the society in which we live, ‘life expectancy’ has increased dramatically over the last two hundred years and, with a trend towards more conscious food purchasing, healthy ageing has become a priority. Only recently has research fully explored the startling difference between the health of men and women and how diet can play a role in many gender-specific health conditions.

There are many diet-related health issues, I guide my clients on methods to balance meals and control portion sizes, and the link of nutrition and its potential role in the development of Dementia and Alzheimer’s.

I share with clients the crucial role food plays and the multitude of nutrients it supplies for both physical and emotionally well-being, with changes leading to almost immediate and noticeable differences in our mood, stress levels, energy levels and ultimately health.

Book your individual 1-1 consultation with me to discuss ways to improve your nutritional intake and maximise your wellbeing. 
Consultation can be via Skype or in person for those living within the Southport area. 

Click here to book your consultation


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