I'll tell you one of the struggles of having moved out - I miss my kitchen. The lighting somehow was perfect, my counter boards were a lighter colour so everything meshed well together to aid in making my food photographs look good.  Just a heads up that until I find my own place which I dream will have a great kitchen (which might/can take a few months) in the mean time: both you and I will have to make do with the photo presentation and I will try my best to make them visually appealing despite of the lack of lighting in my current kitchen. As long, as you can still get the gist of the recipe I hope you enjoy what I present to you nonetheless.

It's been super duper hot here in Malta - I'm starting to recollect why I left this country in the first place. Every time I used to mention I'm from Malta I got so many different faces from foreigners saying I was crazy to have moved to grey, cold and rainy London,  which even I sometimes found it hard to answer at times as with time I got to gain an appreciation for my Mediterranean rock but somehow, it suddenly all came back why I decided to leave. THIS HEAT IS TOO MUCH FOR ME TO HANDLE. Sorry I had to get it out. The only plus side to summer and heat waves; is fresh and delicious food that you can make and that becomes so refreshing and revitalising after a long day.

I have been onto zoodles lately, if you follow me on Instagram and check out my stories you'd see that I have made them on multiple occasions exploring with various sauces this past week. This particular dish I made is naturally vegetarian and could easily become vegan if you just opt out of the Parmesan which I added just for an extra touch. This dish gave me the right kind of energy and is surprising how for no carbs they are equally as filling as a normal plate of pasta, minus the bloat and that feeling of being lethargic right after which turns into a big plus!  

I kind of made my own tomato sauce -  the thought of fresh tomatoes, I couldn't miss out on that opportunity. If you prefer you could add a bit of marinara sauce, which originally was going to be my plan but if you can opt for fresh - fresh always wins. 

Zoodles are honestly amazing, it's only now that I suddenly joined the hype - what can I say I never follow a crowd. I was literally craving some good pasta sauce but at the same time didn't feel like a heavy plate as it's so hot outside yet, I didn't want to just pour my sauce all over my salad which is what I sometimes do. This time I wanted to feel like I was tucking into something 'heartier'. I got out my spiraliser which was still in one of my many boxes that came down from the UK and which was still in its original packaging as I had barely used it, (perhaps once or twice prior to this week) and this is where the magic started. I sharpened my  zucchini  and saw it turn to spaghetti like shapes which I can tell you works well not only as a stress reliever but also giving your arms a small workout. 

TIP: Something I've learnt as you get towards the end with a sharpener spiralizer its a bit hard to keep twisting the bottom - poke a fork through your marrow and keep twisting the fork whilst having a better grip to sharpen - it makes the whole process so much easier and makes you waste less! 

Alternatively, most supermarkets provide zoodles, cauli rice etc ready made for you - so it makes the process even quicker than the original recipe. However, keep in mind its probably much more costly and will have to be consumed fast so somehow the fact it takes no effort to prepare it cost you more to make them fresh and make sure all the micro nutrients stay intact. However, I have bought store bought in the past and when you have zero energy I can vow for myself that even preparing a sauce seems like work (don't worry we all get those days) lets just say this beats binging on a takeout and is still looking after your waistline by eating low carb so either way works. 

INGREDIENTS

Serves two or one heaped plate

- x2 zucchini

- x4 medium tomatoes

- x1 bunch of parsley

- x3 cloves of garlic

-x1 tbsp of olive oil

-x5 mushrooms

-x20g of Shredded Parmesan
(Do NOT add if keeping it vegan)

- x1 tsp of soy sauce
(or Tamari  sauce for a gluten free option)

-x1 tsp of tomato paste 

HOW TO:

Start off by adding some garlic with olive oil and bringing it to a heat before adding your mushrooms. Let the mushrooms brown slightly and then start by adding the tomatoes. 

Once the mushrooms have softened, add the parsley and season with salt and pepper for taste. 

Add a tsp of tomato paste to help bring out the tomato sauce, and also to add a little bit more texture. let it all simmer together for the ingredients to come together. 

Add an extra clove of fresh garlic on the top. I am loving fresh garlic lately and it's good for the immune system and giving that extra boost.  

The final touch for your tomato sauce and which would be more of an unexpected one is adding a dash of soy sauce, this helps the sauce come together, this somehow brings out more the taste of the tomatoes. If you couldn't tolerate too much of the tomato acidity you could add also a dash of sugar to sweeten it slightly but quite frankly I don't always. 

If you plan to keep this dish vegan then skip out this step altogether. I added some parmesan to add a little more flavour but you can add some yeast flakes OR some vegan cheese to give off that extra bit of a taste. You could also leave it as is, you can't go wrong with a fresh marinara sauce, garlic and parsley with a drizzle of olive oil. YUM.

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You can add extra parsley on top to varnish, as well as salt and pepper. At this point, meat eaters can add an extra portion of protein with or on the side. If not, you can just eat as is like I did in the below picture. Dig in and Enjoy I guarantee you'll feel full, satisfied and light considering the plate you would have just devoured. 

I've already expressed my love for coffee - what I haven't expressed is my new ingredient that I now add to my daily dose of caffeine. I've done a solid month adding a teaspoon of coconut oil in my morning brew. Gross right? that's what I used to think.  Well what I didn't know is that the taste is barely there yet the effect of the coconut oil on the body is surely visible - let's just say that my body has been thanking me recently and in a number of ways. The plus side is that you cannot even tell the difference to your usual mug of coffee.  Below are a few reasons why you should get on board with this new version of coffee and how it can help you in more ways than one:


1) Stabilises Insulin Levels

Let's be honest for those who are naturally an anxious and stressed out person, they usually recommend we stay away from caffeinated drinks as even a simple cup of coffee could easily increase and trigger your insulin levels. I would never have given up on my morning cup but the awesome part in all this now is that there's a remedy after all,  by the magic touch of coconut oil you get to enjoy your cup of coffee which in turn won't spike up your insulin levels and will keep you calm and to enjoy it stress free!

2) Increases Metabolism and Helps with Digestion

It's amazing at regulating your bowel movement and to help you break down the food throughout the day. Healthy gut = healthy mind.

3) Good for Hair and Nails

Ever since I was young, I've been guilty of sometimes having a bad habit of biting my nails when I get super stressed. Incorporating coconut oil has played a positive effect on growing and making brittle, short nails look healthy and strong again. Also, it has been super beneficial to promote hair growth and to keep that shine and make your hair look healthier without a fuss.

4) Aids in Weight loss

Coconut oil is full of saturated fats - before you panic... it's the GOOD kind - which is perfect for keeping you fuller for longer and adding it to your morning drink just helps with keeping you on track for the day ahead. You'll find yourself snacking less as it will naturally reduce your hunger.

5) Contains MCT

Coconut oil contains  medium-chain triglycerides (MCT), most of the fats and oils that we usually ingest are known to be long-chain triglycerides. This is what sets coconut oil aside from all other fats and oils out there. Most medicines are considered to be with Medium chain triglycerides which results that coconut could have healing properties on the body. The oil is also known to be anti- bacterial, anti-viral and anti- fungal a lot of anti's they must be doing something right!


WHAT'S THE IDEAL DOSAGE OF COCONUT OIL ONE CAN TAKE A DAY? 

They say you can go up to maximum two tablespoons of coconut oil each day which can maximise the effect of seeing the benefits faster. What I recommend to each his own - it's about finding out how much your body can tolerate. At the end of the day you have to listen to your own body, some might be able to do with a higher dosage and others might not react well to the coconut oil and you can react badly. For me x1tsp in my coffee works wonders I don't feel like more is necessary, however, I would add extra here and there whilst cooking so I would say I round up to a heaped table spoon per day. Add it gradually to your diet, everything in moderation don't over do it as at the end of the day it is still considered a fat.

Oatmeal has always been a love and hate relationship for me - there are months on end where I can't do a day without tucking into a nice bowl of porridge in the morning. Other times, it's so passé and I just get super fed up of the same thing every morning. One thing I love about oats is the way it keeps me going up until lunch time, especially on a busy day it stabilises my sugar levels and the complex carbohydrates keep me fuller for longer whilst breaking down in the body all throughout the morning which also helps releasing energy throughout the whole day. Oatmeal is super beneficial in different ways than one. They have a number of nutritional value which makes them perfect if you're trying to boost your micro nutrients,  they are especially high in magnesium and vitamin B which also helps with maintaining your stress levels and mental health. The grain that keeps you fuller for longer in result can also aid in weight loss as well as relieving constipation - with another major factor that oats are resourcefully known to be beneficial towards our skin, especially those who suffer with eczema. In fact, most cream products contains oats either as an added ingredient or as the main ingredient - this gives us a good reason to incorporate it more into our diets.

The weather in my opinion plays a massive factor in enjoying a bowl of oatmeal depending on if you up for something warm or cold, heavy or light. For some the thought of porridge sounds nasty and for those who want to mix it up from time to time like myself -  below I will show you various ways you can incorporate it into your breakfast routine appropriate for any season throughout the year. This gives the traditional bowl a modern twist where one will still be able to reap off the advantages just the same and switch up their breakfast from time to time to keep things interesting!

It's like god knows how many degrees at the moment here in Malta, definitely a summer time favourite for me right now.  This smoothie mix is a life saver, simple, straight to the point and SO damn delicious! It's surprising how the saying 'less is more' isn't just for fashion taste. You can drink this straight up or have it as your base for your smoothie bowl where you can then add your fruit of choice along with some granola to make it more filling and satiated. 

These bad boys are super easy to make and super easy to grab -snack & go! just place them in the fridge for the week ahead and take a few with a fruit for breakfast/ coffee or whilst rushing out of the front door. They are so efficient, tasty and healthy, it's almost as if you're eating a sweet treat for breakfast and I know many like having sugary things in the morning -  This I assure you does the trick nicely with no added harm to your health or waistline and can I just say that peanut butter = SO good. 

HOW TO: once you blend the mixture blending not necessary you can mix and have the rough texture of oats if you prefer - I like both plus same ingredients = same taste. Place mixture in the fridge for twenty minutes before rolling into balls of your size and then store in an air tight container they should last you over a week if you go slow on the amount you take I take about two each breakfast with a banana on the side, yum.  

This is another god sent for these heatwaves that just keep passing by, having something so fresh first thing just puts you in the right mood from the first hour! This is also time friendly as all you have to do is prepare everything from the day before, add it to the fridge eat then and there or take it to enjoy at work. I have an obsession with this nut mixture at the moment - add fruit to the mix and it's a breakfast which will give you the energy you need, keep you full until lunch time and keep you satisfied and happy whilst still being healthy.