Roasted Summer Vegatables

They are simple and easy to make, work well on their own as a side dish or can be combined with other ingredients to make a complete meal.

Roasted summer vegetables

Makes 4 servings


2 courgettes, thickly sliced

1 aubergine, chopped into chunks

1 red pepper, deseeded and cut into chunks

1 yellow or orange pepper, deseeded and cut into chunks

1 red onion, sliced into wedges

Calorie-controlled cooking spray

12 cherry tomatoes

Freshly ground black pepper


Preheat the oven to 200°C, fan oven 180°C, gas mark 6. Put the courgettes, aubergine, peppers and red onion into a large roasting tin, or use a large baking sheet.

Toss to coat in about a table spoon coconut oil. Spread out evenly. Transfer to the                   oven and roast for 20 minutes

Remove the vegetables from the oven. Turn them over and add the cherry tomatoes. Season with black pepper. Return to the oven to roast for a further 5 minutes.

Serve as they are for a side dish, stir them through hot pasta for a tasty lunch, or through cold pasta for a packed lunch or picnic. Add to salads, or include in sandwiches, wraps and rolls. (I use gluten free).


Gluten free recipes

Gluten Free and Sugar Free Double Apple Muffins.



Makes approx 24 – 30


115g, 4oz Porridge Oats
170g, 6oz Self Gluten Free Raising Flour
1 and a half tsp Baking powder
2 Apples grated (including the skin but not the core)
2 Eggs
200 ml Apple juice
6 tbsp of a mild flavourless oil, e.g. sunflower oil, rapeseed oil
1 tsp Cinnamon
1 tsp Mixed spice (I think this is called “apple pie spice” in the US)


Preheat the oven to 180oC, 350F (if you’re not using a fan oven you might need it a touch higher).

Mix the flour, oats, baking powder and spices in a bowl.  Put the remaining ingredients in a jug.

Grease two to three mini muffin tins -brush with oil. Then mix the wet ingredients into the dry, stirring until almost combined, don’t stir too much.

Fill each hollow with the batter, it is quite wet but don’t worry.

Bake for 13-15 mins approx (it took 14 in my oven but my old oven was a bit slower so just check by pressing the tops and seeing if they spring back easily.)

Put onto a wire rack to cool.




Chicken nuggets 



  • 2 orgainc or free range chicken fillets
  • Bread crumbs ( I usually make mine in advance and freeze)
  • Salt and pepper to taste
  • 1 tsp mixed herbs


  • Cut chicken into strips
  • Season chicken stripes with salt, pepper and mixed herbs
  • To make breadcrumbs – put any left over gluten free bread or cut off crust on a baking tray and toast in a hot oven until golden brown. Blend in a food processor to form bread crumbs.
  • Toss seasoned chicken in the breadcrumbs lay out on a greased baking tray. and cook in a pre heated oven for about 18-20 mins until cooked.

Buckwheat feta goat’s cheese and broccoli savoury muffins.



For:  12 muffins

  • ½ broccoli chopped
  • 100 grams feta cheese
  • 1 tsp salt
  • ½ tsp ground nutmeg
  • 1 tsp dried herbs of choice e.g. parsley, thyme, basil, or a blend
  • 3 eggs
  • 2 tbsp olive oil, extra virgin ~40mL
  • ¾ cup hemp milk or almond milk, unsweetened ~185-190mL
  • 1 tbsp apple cider vinegar ~20mL
  • 4 tsp grated goat’s cheese – optional


  • Preheat oven to 180 C and grease a 12-cup capacity muffin tray .Combine the hemp milk and the apple cider vinegar and set aside to form a sour non-dairy “buttermilk”.
  • In a large mixing bowl, combine the buckwheat flour, tapioca flour, ground flaxseed, baking powder, bicarbonate soda, salt, nutmeg and dried herbs.
  • In a separate bowl, whisk together the eggs, olive oil and the “buttermilk” mixture.
  • Make a well in the centre of the dry flour mixture and pour in the wet mixture, stirring as you go, until evenly combined.
  • Fold in the chop broccoli. Crumble up the feta cheese with your fingers and then gently fold this in, too.
  • Divide the mixture evenly between the 12 muffin holes, smooth over the tops and sprinkle on the grated cheese.
  • Bake for 30 – 35 minutes, or until the muffins have puffed up and feel firm to touch in the centre, and are turning a golden brown at the edges. Cool on a cooling rack.

Can be stored in the fridge for up to 5 days, or can be freeze for at last two months.


Energy balls: date, cocoa & roasted coconut and pumpkin seeds.


A perfect lunch box snack.



  • 70 g pumpkin seeds
  • 40 g roasted coconut ( or freshly grated coconut)
  • 50 g whole almonds
  • 40 g cashew nuts
  • 80 g Pitted dates
  • 1cm piece of fresh ginger – optional best for adults
  • ½ teaspoon ground cinnamon
  • 1 heaped teaspoon raw cocoa powder
  • 1 teaspoon vanilla extract
  • ½ tablespoon raw honey
  • 1 orange


  • Blitz pumpkin seeds and roasted coconut in the processor with the almonds and dates (destone first), ginger (optional) then blitz until finely chopped.
  • Add  the cinnamon, cocoa powder and a pinch of sea salt.
  • Blitz again until finely ground, then add the vanilla, honey and half the orange juice.
  • Blitz for another 1 to 2 minutes, stopping to scrape down the sides a couple of times, and adding an extra squeeze of orange juice to bind, only if needed – it takes a while for the mixture to come together.
  • Divide into equal sizes  and roll in the palm of the hands to form balls.

They can be kept happily for up to 2 weeks in an airtight container

How to roast coconut:  Crack open a fresh dried coconut. Take out coconut flesh – using a knife take out the flesh from the shell. Using a sharp knife or potato peeler, thinly slice coconut into pieces. Place onto a baking tray and cook in a pre-heated oven at 180 for about 20-25 mins until brown. Can be stored in an airtight container for up to two weeks.


How my body acted after my lifestyle changes.

Six months after moving to England from Guyana in 2001,I developed a skin rash on my face,and my body was covered with unexplained spots. My menstrual cycle changed from a normal twenty-eight day cycle to a fourteen days cycle, with very heavy bleeding. I felt awful and was very self-conscious. On top of that I gained a massive amount of weight over a very short period of time. I just could not understand what was happening to me. Thankfully, many months down the line, someone introduced me to a lovely lady call Allison who used a holistic approach to women health. She helped me restore my body and gain my confidence back. She was truly a blessing to me. Allison educated me about avoiding process foods, non organic mass farmed animal proteins like chicken, beef, pork and fish, and dairy. She will always say to me “don’t consume it if it’s not organic, because they are reaping havoc with your health”. Me and my friends nick named her “the no flesh lady” she was vegan by the way.

You see, my body had reacted to the change of diet and lifestyle after moving from Guyana to England. In my early childhood years,I grew up on a farm near the border of Venezuela among the Amerindians natives. By the way, my grandmother was from the Arawak tribe. So I ate mostly home cooked organic whole foods. Freshly picked fruits and vegetables – root vegetables like yams, plantains, cassava, eddoes, sweet potatoes, freshly caught fish from nearby non polluted creeks and rivers and wild meat hunted by the natives, eggs from the chicken we reared, cassava bread made by the natives. Me and my little sister Melisa would spend hours out in the fields picking and eating fruits, nuts and wild berries and so on…get the flow? We grew up healthy, never got ill apart from common colds but not very often.

In my mid teens, me, my brother Samuel and my youngest sister Milesa moved to the city – Georgetown  to continue our education. But as you can imagine life in the city was different in many ways, its not as “pure” as in the country. But fresh fruits and vegetables, meat and fish was still the oder of the day.Mum made sure we ate pretty much the same kind of foods as we did back home in the country. She would send us a basket or a box of food every week with the passenger/cargo ferry coming from North West to Georgetown – she made sure that we had the foods we loved ‘just like mums do’.

Fast food was never a big part of our culture back then as it is now. Snack for us was pickled mango, gooseberries, golden apple or just plain simple fresh fruits picked from our farm or our neigbours and friends gardens, plantain chips and tamarind balls, and we drunk water or homemade fruit juices. However, sugar is a big part of our diet back in Guyana as it is one of the country’s main exports. We had occasional sweets treats and’ very occasional’ chocolate treats. While here in the UK, foods are more highly processed with Trans fat, high in sugar and salt and added artificial sweeteners. Dairy and wheat are highly consumed as compared to Guyana. Fast foods and ready-made meals are very much a cultural thing here. So when the change came, my body screamed out loud and hard.

Allison got me back eating ‘Real Foods’and taking supplements and used a natural progesterone cream which she made herself to re-balance my hormones as my daily regime.And the progesterone cream aided  weight loss too which was a bonus. Since Allison has migrated and I no longer get my cream from her, I now buy mine from here.However, after I got married and moved to Somerset, life changed and so was my life style.

Fast forwarding a bit…..I have developed food intolerance to dairy and wheat after a treatment of antibiotics for my third miscarriage in 2007.

Later that year,I was diagnosed with an auto immune disorder call lupus anticoagulant.It’s where small blood clots develop in the uterus, the placenta can be cut off; leaving the fetus void of the oxygen and nutrient supply it needs to survive. So this had caused me multiply miscarriages (five in total). Not only did I have to deal with the feeling of loss, confusion, and sadness, looking for answers and questioning God –why me?. I also had to work through the resentment towards my pregnant friends, colleague or any women that would “fall” pregnant every time they sneezed. It got better over the years, but some days it was still be hard to think about it.I had gained so much weight between miscarriages, so much so that my consultant told me I had to lose weight for a chance of a healthy and full term pregnancy – so I did. I lost over five stone through a weight lose programme.

Start here

Eating healthy and living a Grace – filled natural lifestyle don’t have to be complicated..!


Hi, I am Mahalia and I call myself the wellness mummy’. I’m a Health and Wellness Researcher and Wellness Coach.I am passionate about nourishing my family with Real Food. I enjoy living a Grace-filled natural lifestyle in every ways possible.


Me and my two munchkins – Hannah 6 years old and Joseph 4 years old.

Read about me here and my health journey here



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