Okay, so The World Cup has started, and you need some quick snacks for the family. No problem. Try making these, they'll love them. They won't be bad for you either, as they contain a whopping 12g of protein. Add some sour cream and avocado to serve that will take it over the top. 450g (2 cups) Shredded cheddar 1 tbsp Extra-virgin olive oil 1 small Onion, chopped 3 cloves of garlic, minced 1 tsp Tomato puree 450g (1 lb) Minced beef 1 tsp Chilli powder ½ tsp Ground cumin ½ tsp Paprika Salt Ground black pepper FOR SERVING Sour cream Diced avocado Freshly chopped herbs Chopped tomatoes Spring onions, chopped Method 1. Preheat oven to 375°F (190°C) Gas 5. 2. Meanwhile, grease the bottom of a muffin tin with cooking spray, then carefully pick up melted cheese slices and place them on the bottom of the muffin tin. Fit with another inverted muffin tin and let cool for 10 minutes. If you don't have a second muffin tin, use your hands to help mould the cheese around the inverted tin.  3. Line a large baking sheet with parchment paper. Spoon about 2 tablespoons of cheddar a few inches apart. Bake until bubbly and edges are beginning to turn golden, about 6 minutes. Cool on a baking sheet for a minute. 4. In a large skillet over medium heat, heat the oil. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Stir in the garlic and tomato puree, then add the beef, breaking it up with a wooden spoon. Cook until beef is no longer pink, about 6 minutes, then drain.  5. Season with chilli powder, cumin, paprika, salt, and pepper.  6. Transfer cheese cups to a serving platter. Fill with cooked beef and top with sour cream, avocado, herbs of choice, spring onions, and tomatoes.  TIP For an easier time peeling the cheese off the parchment, cut the parchment paper into 4" squares so that each cheese disk is on an individual piece of parchment. Enjoy!

By now you will have heard of Ozempic. It is impossible to have missed it. But what the headlines rarely explain is what it actually does — and why you can stimulate the same response naturally, through the food on your plate. Take a listen.

What do you eat for breakfast to help with boosting your hormones and weight-loss? Try this, it’s quick, easy, and delicious. https://beacons.ai/elegantlyfree.com?__v=14.179.0

There are two types of bank holiday women. The “I’ve earned this,” woman… and the “why do I feel awful after this?” woman. Which one are you? Bank Holidays are where routine goes to die. Late breakfasts. Random snacking. A glass of something before noon (no judgment). And honestly? That’s not the problem. The problem is when your body — already navigating perimenopause — gets completely blindsided. Blood sugar swings. Energy crashes at 3 pm. Mood dips that feel… disproportionate. So here’s the reframe: You don’t need to be “perfect.” You need anchors. No rules. Anchors. → A proper protein-based first meal → Eating before you’re starving → Pairing treats, not free-falling into them That’s it. That’s the difference between “I enjoyed myself” and “I need three days to recover.” Which used to be me. Tomorrow, I’ll show you exactly what that looks like in real life (including what I actually ate on Bank Holiday Monday). Eggs - protein Avocado - monounsaturated fats, fibre Walnut toast - protein, fibre, healthy fats Add salmon - omega-3 fats

Mushroom soup is an excellent dietary choice for managing perimenopause symptoms due to its high nutritional value, hormone-balancing properties, and ability to support bone health. Mushrooms are rich in Vitamin D, B vitamins, and fibre, which help manage weight gain, improve energy levels, and reduce inflammation. This healthy soup can be changed to suit your taste. Use one veg like carrot, mushroom, or any mixture of vegetables you have in the fridge. This is a universal soup you can make in advance and freeze or make for the whole family on a winter's day. 2 tbsp Sunflower or Olive oil 2 Red or white onions, roughly chopped 400g (14oz) Root vegetables, any kind (carrots, turnip, leek & potato, parsnips, sweet potatoes, mixed vegetables), peeled and cut into rough chunks 1-2 Cloves garlic, thinly sliced, or crushed 2 Chicken or vegetable stock cubes Salt & ground black pepper Serve with sourdough bread. See YouTube for the recipe. Freshly chopped parsley or mixed herbs (optional) Method 1. Heat the oil in a large non-stick saucepan and gently fry the onions until softened and just beginning to brown, stirring regularly. 2. Add the chopped vegetables and cook for 5 minutes more, stirring occasionally. 3. Stir in the garlic and cook for a few seconds more. 4. Crumble over the stock cubes, add 1 litre/1¾ pints of water and bring to the boil. Reduce to a simmer. Cover the pan loosely with a lid and cook until the vegetables are very soft, stirring occasionally. Some will soften more quickly than others. Remove the pan from the heat and cool for 10 mins to make it safer to puree. 5. Puree the soup until smooth and season with plenty of salt and ground black pepper. Add a splash of boiled water if the soup is a little thick. You may also like to add some cream for a creamier soup, depending on your taste. 6. Ladle into bowls, top with freshly chopped herbs, and serve with sourdough bread. TIP Leave the soup chunky and don't puree for a hearty, biteable soup. https://beacons.ai/elegantlyfree.com