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Corinne Zaffarese Elbourne, state registered nutritionist & fitness instructor

16/11/2025

Recipe alert 🚨🚨🚨
Roasted butternut squash and bean chilli 🍲

Ingredients
• 1 butternut squash (approx. 1 100-1 200 g), peeled, diced into ~2.5 cm cubes

• 50ml olive oil

• 1 tsp fine sea salt, 1 tsp ground black pepper

• 200 g onions, quartered

• 1 fresh red chilli, deseeded if you prefer less heat (optional) or 1 tsp chilli powder (optional)

• 1 tsp ground cumin

• 1 tsp smoked paprika

• 400 g tinned chopped tomatoes

• 1 heaped tsp vegetable stock paste (or 1 stock cube)

• 2 Tbsp cider vinegar

• 460 g tinned beans, rinsed & drained (2 × 400 g tins)

• 40 g lime juice

Method (Oven + Pan)

Roast Squash:

1. Pre-heat your oven to ~200 °C (fan) / 220 °C (conventional) / Gas mark ~7.

2. In a large roasting tray, toss the diced butternut squash with 1 Tbsp olive oil, the sea salt and 1 tsp black pepper. Spread out in a single layer.

3. Roast in the pre-heated oven for about 20-25 minutes, or until the cubes are tender and begin to caramelise at the edges. (You could turn once halfway if you like.)

Cook Onions & Spices:

4. Meanwhile, heat the remaining ~30 g olive oil in a large heavy-based pan (e.g., deep skillet or casserole) over medium heat.

5. Add the quartered onion and the deseeded red chilli. Sauté for ~4-5 minutes until the onion softens and starts to turn translucent.

6. Stir in the chilli powder, cumin, and smoked paprika. Cook for about 1 minute more to release the spices’ aroma.

Make the Chilli Base:

7. Add the tinned chopped tomatoes and the vegetable stock paste (or cube) plus the cider vinegar. Stir well. Reduce heat slightly so the mixture gently simmers. Let it cook for ~5-10 minutes so flavours meld and the sauce thickens a bit.

Add Beans & Squash:

8. Stir in the rinsed & drained beans and the roasted butternut squash (once ready). Simmer gently for another ~5 10 minutes to ensure everything is warmed through and the flavours have combined well. If the sauce is too thick, you can add a little water or vegetable stock to loosen it.

Finish & Serve:

9. Remove from heat. Stir in the lime juice. Adjust seasoning with extra salt/pinch of pepper if needed.

10. Serve into bowls, garnish with the remaining coriander leaves.

12/11/2025

✨ Can you meet me half way? ✨

Your body works for you every single day! Regulating, repairing, restoring. But sometimes, all it asks in return is that you meet it halfway.

If you’ve ever wondered “Why do I wake up hungry, even when I eat late?” - you’re not alone. Morning hunger isn’t just about what (or when) you last ate. It’s about your hormones, sleep, stress, and rhythm all trying to find balance.

🧠 Here’s what’s happening:
• Ghrelin, your hunger hormone, peaks before waking — especially when sleep is short or restless.
• Leptin, your satiety hormone, drops when you don’t sleep enough.
• A late, high-carb meal can trigger a blood sugar drop overnight, making you ravenous by morning.
• And when you wake up early, your body simply wants energy to keep going.

It’s not “lack of discipline”, it’s biology.

So instead of fighting it, meet your body halfway:
✅ Prioritise sleep quality
✅ Choose a protein-rich, balanced dinner
✅ Avoid heavy or sugary snacks right before bed
✅ Rehydrate as soon as you wake
✅ And if you’re truly hungry early, eat something nourishing

Remember: hunger is a signal, not an enemy.
Your body’s just whispering, “I’m doing my part, will you do yours?” 💫

✔️

06/11/2025

Calling all PASTA LOVERS!! THIS ONE IS FOR YOU 😍
Creamy Butternut Squash & Beef Spaghetti 🍝

Ingredients for 4 servings

210g Butternut Squash (peeled and cubed)
5ml Extra Virgin Olive Oil
230g Brown Rice Spaghetti
450g Extra Lean Ground Beef
80g Kale Leaves (chopped)
3 Garlic (cloves, crushed)
400ml Canned Coconut Milk
6g Sea Salt

Method 👩‍🍳

1️⃣Preheat the oven to 400°F (205°C).
2️⃣Toss the butternut squash in the oil and bake in the oven for 20 to 25 minutes, until fork-tender.
3️⃣Meanwhile, cook the spaghetti according to package directions.
4️⃣Heat a large pan over medium heat and add the ground beef. Cook for five minutes, stirring frequently. Add the kale and continue to cook for another five minutes or until the beef is browned.
5️⃣Combine the cooked butternut squash, garlic, coconut milk, and salt in a blender. Blend on high until smooth and creamy, venting for steam to escape as needed. Add this sauce to the pan with the beef and kale and stir until well combined.
6️⃣Divide the pasta between bowls and top with the beef sauce. Enjoy!

Nutrition per serving 💁‍♀️
629calories
33g fat
52g carbs
29g protein

Notes 💡

✔️Leftovers
Refrigerate in an airtight container for up to three days. Freeze the sauce for up to three months.

✔️Serving Size
One serving is equal to approximately 1 1/2 cups. 1/2 cup of dry spaghetti is equal to 128 grams or 4.5 ounces.

✔️More Flavour
Add smoked paprika to the sauce.

✔️Additional Toppings
Fresh sage or red pepper flakes.

ENJOY 😍😍😍

28/10/2025

So today marks my 39th 🥳😍

As always, I started my morning with Bailey, walking through the quiet streets, and a moment to reflect. And, just like so many other birthdays before, I spent it with my twin sister… because some traditions never change, especially when shared in great company and so much love 🥰🎂✨

Looking forward to my last year in my thirties! Come what may, I’ll always cherish everything this chapter has given me: the growth, the lessons, the laughter, the challenges, and all the beautiful relationships that shaped me into who I am today.

Yes, I had my slice of cake and ended the day with a small cup of my favourite Amorino ice cream 🍦balanced it out with lots of play and steps with the kids! 😄 Tomorrow we get back on track 💪

So here is to a new year! Grateful, grounded and ready for whatever comes next 🥂

25/10/2025

The 2–2–2-2 Daily Nutrition Rule which you can easily apply ! 😃

Every day aim for:
1. 2 Balanced Meals
2. 2 Smart Snacks (Fruit, yogurt, nuts, veggie sticks, boiled eggs, etc.)
3. 2 Litres of Water (Or just ≃8 glasses throughout the day)
4. 2 Movement Moments (10–20 mins each — walk, stretch, home workout)

Why this works
• No calorie counting
• Works for busy parents & professionals
• Supports weight management, energy & hormones
• Easily scalable for beginners and advanced clients

Option Set 1 — Busy Workday

Meal 1 (Lunch)

• Chicken breast

• Mixed salad (tomato, cucumber, lettuce, carrot)

• Olive oil & lemon

• Wholegrain wrap or quinoa on the side

Meal 2 (Dinner)

• Baked salmon or tofu

• Roasted vegetables (zucchini, peppers, onion)

• Small portion of rice or sweet potato

Snack 1: Greek yogurt + berries

Snack 2: Handful of nuts + fruit

Option Set 2 — Quick & Minimal Cooking

Meal 1

• Rotisserie chicken / ready-cooked prawns

• Pre-washed salad bag

• Dressing + seeds

Meal 2

• Omelette (eggs + spinach + frozen veg)

• Wholegrain toast on the side

Snack 1: Protein shake

Snack 2: Hard-boiled eggs + cherry tomatoes

Option Set 3 — Vegetarian / Plant-Based

Meal 1

• Lentil or chickpea curry

• Brown rice

• Steamed broccoli

Meal 2

• Tofu stir-fry

• Mixed veg + soy sauce + sesame seeds

• Rice noodles or quinoa

Snack 1: Soy yogurt + chia

Snack 2: Hummus + veg sticks

Option Set 4 — Gym / Toning / High Protein

Meal 1

• Protein oats: oats + protein powder + chia + berries

• Add Greek yoghurt on top

Meal 2

• Salmon fillet or lean beef

• Air-fryer potatoes

• Big volume veg (broccoli/greens/salad)

Snack 1: Cottage cheese + pineapple

Snack 2: Protein bar (check ingredients ideally

12/10/2025

“When we talk about malnutrition, we are no longer just talking about underweight children".

OBESITY now exceeds UNDERWEIGHT among children worldwide.
According to UNICEF, 1 in 10 school-age kids is now obese, a first in history! The shift is driven by ultra-processed foods, sugary drinks, and aggressive marketing to the young.

What can parents/ care-givers do?

🥦 Prioritise real food: fruits, veg, whole grains, protein, healthy fats.
🚫 Limit ultra-processed snacks & sugary drinks.
💧 Hydrate with water, not juice or soda.
🏃‍♀️ Move daily- 60 min of play, sport or activity.
🧘‍♀️ Sleep & routine matter - tired kids crave sugar!
👨‍👩‍👧‍👦 Parents, lead by example! Kids copy what they see.
🏫 Schools & policymakers: make the healthy choice the easy choice.

Small daily habits shape lifelong health.
Let’s protect our children’s future; one meal, one choice at a time. 💚

05/10/2025

🍭 Breaking Up With Sugar - One Week at a Time

Cutting sugar doesn’t have to be all-or-nothing. In fact, going cold turkey can trigger cravings and make you rebound.
Instead, try a gentle, week-by-week reset to help your taste buds and brain adapt, and break free from the cycle.

🚶‍♀️ Your 4-Week Sugar Reset Plan

Week 1 - Awareness & Swaps

Track where sugar sneaks in (coffee, sauces, “healthy” snacks).

Swap sugary drinks for water, sparkling water, or herbal tea.

Choose plain yogurt and add your own fruit.

Week 2 - Reduce Added Sugars

Cut down sugar in coffee/tea by ½ tsp at a time.

Replace candy and pastries with fruit or dark chocolate (70%+).

Check labels and aim for

04/10/2025

🚨‼️Recipe alert 🚨‼️

🍄 Mushroom Stroganoff

Serves 6

Ingredients

• 2 tbsp olive oil

• 1 medium onion, finely chopped

• 2 garlic cloves, minced

• 500 g mushrooms (button, chestnut, or mixed), sliced

• 1 tbsp plain flour

• 2 tbsp vegetable paste (or 1 cube)

• 50 g tomato paste (kunserva)

• 40 ml white wine

• 20 ml lemon juice

• 1 tsp sweet paprika

• 150 ml sour cream (or plant-based alternative)

• Salt and black pepper, to taste

• Fresh parsley, chopped (for garnish)

• Cooked rice, pasta, or mashed potatoes (to serve)

Instructions

1. Sauté the aromatics

Heat olive oil in a large skillet over medium heat. Add onion and cook until soft and golden (5–6 min). Add garlic and cook for 1 more minute.

2. Cook the mushrooms

Add sliced mushrooms and cook until they release their moisture and start to brown (about 8–10 min).

3. Thicken the sauce

Sprinkle flour over the mushrooms and stir well. Add the vegetable paste and tomato paste, mixing until fully combined. Deglaze with the white wine, stirring to lift any browned bits from the pan.

4. Flavour and simmer

Add paprika and lemon juice, then simmer for 10 minutes until the sauce slightly thickens.

5. Finish with cream

Stir in the sour cream and cook for another 5 minutes, or until the mushrooms reach your preferred texture. Season with salt and pepper to taste.

6. Serve

Spoon over rice, pasta, or mashed potatoes. Sprinkle with fresh parsley and enjoy!

Approx 150kcal per serving

Notes:

For more protein add chicken e.g 120g per serving which adds another 120calories to the recipe.

If you're going to add pasta and you're on a weight loss plan, add around 60g which adds around 150kcal.

Enjoy 😍

Remember you can still join the challenge if you need inspiration with meal planning !

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! 👇

Address

146 Triq Il-Kapuccini
Kalkara

Telephone

+35679250679

Website

http://www.miverbo.com/

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