Pōwehi - Roberta Farrugia

19/06/2026

Bloated, puffy, sluggish & tired?

Your liver, digestion, and fluid balance may be asking for support.

Discover why Organic Dandelion Root has been used for centuries and is now backed by modern science for its ability to support:

✓ Healthy liver function
✓ Natural detoxification pathways
✓ Digestion and gut health
✓ Water balance and reduced bloating
✓ Antioxidant protection
✓ Overall wellness

Our premium Organic Dandelion Tincture is third-party tested for purity and potency, giving you the confidence that you're getting exactly what nature intended.

19/06/2026

Women's health is not a one-size-fits-all journey. The physiological demands of a woman in her reproductive years differ significantly from those experienced during perimenopause and beyond. While symptoms may appear similar on the surface, the underlying drivers often require a very different lens of assessment and intervention.

My approach involves exploring the complex interplay between metabolic health, stress physiology, hormonal communication pathways, and nutritional status. Particular attention is given to the relationship between the Hypothalamic-Pituitary-Adrenal (HPA) axis and the Hypothalamic-Pituitary-Ovarian (HPO) axis, as these systems play a fundamental role in influencing energy, mood, body composition, menstrual health, resilience, and long-term wellbeing.

Whether supporting women during their reproductive years, navigating the transition into perimenopause, or addressing health priorities beyond menopause, the focus remains on understanding the individual rather than simply managing symptoms.

Every woman brings a unique history, physiology, and set of challenges. Therefore, assessment and support should reflect that complexity.

📍Consultations available by appointment.

📱 WhatsApp: +356 77064668

Early booking is highly recommended.

August & September 2026 appointments are currently available.

19/06/2026

18/06/2026

Cooking tomatoes unlocks more lycopene... a powerful antioxidant linked to heart and cellular health.

Raw tomatoes? Still amazing for vitamin C, hydration, and fibre.

Best choice: eat both. 🍅

17/06/2026

🌻 Homemade Sunflower & Sesame Tahini 🌻

Made with just:

• 320 g sunflower seeds
• 93 g sesame seeds (yes, I just had 93 g available 😅)
• Pinch of sea salt (optional)

Lightly toast the seeds, then blend in a food processor until smooth and creamy. No additives, no preservatives, and no unnecessary oils.

Why I love this homemade seed tahini:

✓ Rich in heart-healthy unsaturated fats
✓ Good source of plant protein
✓ Provides vitamin E, an important antioxidant
✓ Contains magnesium for muscle and nerve function
✓ Provides fiber to support digestive health
✓ Naturally vegan and dairy-free
✓ Much less processed than most store-bought spreads

The combination of sunflower and sesame seeds creates a creamy texture with a mild nutty flavor that's perfect on toast, stirred into oats, blended into smoothies, or whisked into salad dressings.

16/06/2026

Crispy Patties 🌱

High-protein, omega-rich, and ready in minutes

Yield: 1 serving / 2 patties

Ingredients:

120 g cooked chickpeas, drained
50 g cooked potato, mashed
10 g ground flaxseed
15 g walnuts, finely chopped
3–4 g nori seaweed, crushed
8 g capers, chopped
8 g lemon juice
10 g olive oil
2 g Dijon mustard
1 g smoked paprika
1 g garlic powder
12 g certified gluten-free oat flour
Black pepper

Method:

Mash chickpeas and potato, then mix everything together. Rest for 10 minutes. Shape into 2 patties. Pan-fry in a little olive oil for 3–4 minutes per side until golden and crisp.

Prep-ahead tip:

Make 3–4 portions at once, shape the patties, and keep them in the fridge for up to 3 days or freeze between baking paper. Not having time is not an acceptable excuse anymore... you deserve nourishing food that is ready when you are.

These patties give you plant protein from chickpeas, fibre for gut health, minerals from seaweed, healthy fats from walnuts and olive oil, and omega-3 support from flaxseed. They’re satisfying, savoury, crispy, and perfect with salad, potatoes, or a lemony dip.

16/06/2026

Cornflakes vs Muesli: which is healthier?

The answer is... it depends on the person, the portion, and the goal.

Cornflakes can be convenient and easy to digest, but they are usually lower in fibre and protein, and they may raise blood sugar more quickly, especially when eaten alone.

Muesli is often higher in fibre, nuts, seeds, and slow-release carbohydrates, which may support better satiety, gut health, blood sugar balance, and weight management. But some muesli blends can be high in added sugar, dried fruit, or calories, so the label matters.

For women’s hormone health and weight loss, I usually look at protein, fibre, sugar, portion size, blood sugar response, and how satisfied you feel after eating.

A more balanced option would be dairy dree Greek style yoghurt or unsweetened almond milk + unsweetened muesli + berries + chia/flax seeds.

Cornflakes are not “bad” and muesli is not automatically “good.” The best choice is the one that supports your body, hormones, energy, appetite, and goals.