All posts in Healthy living

Buckwheat Porridge

Auckland Nutritionist Larissa Beeby's Buckwheat porridge

Buckwheat Porridge

Ingredients

  • 1 cup raw buckwheat groats
  • 1 cup milk of your choice
  • 1/2 tsp vanilla paste
  • 1/2 tsp cinnamon

Method

  1. Soak buckwheat for at least 4 hours (or overnight) in cold water.
  2. Rinse thoroughly with fresh water and drain.
  3. Place buckwheat, vanilla, cinnamon and milk in blender and blend until smooth.
  4. Pour into 2 bowls and serve topped with coconut yoghurt, LSA, berries and cacao nibs.

Note: this can be stored in the fridge for up to 3 days.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Mindfulness and Eating

Mindfulness and Eating.

Taking a moment to enjoy a quiet coffee.

Mindfulness is all about appreciating the moment, slowing down and really being present.

But when it comes to food these days people are more likely to be slumped in front of the TV or their phones concentrating on what they are watching instead of being in the moment of eating.  When we are eating we want to taste the flavours, feel the textures, and smell the different notes of your meals.  All these things can trigger memories or create new ones.  A simple smile before you eat and a moment to be thankful for the food before you.  That you (or whoever was cooking) is able to cook such healthy meals.

By taking in each of these moments surrounding your meal and eating, by simply being present more, you will find that you will feel fuller faster.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Back to School : Snack Ideas

Snack Ideas

Bliss balls

Kids lunch boxes are always a hot topic at this time of year.  With the anxiety creeping in on parents on what to pack in their kids lunch boxes not being helped by every Tom, Dick and Harry telling you all what to do.  From food companies, to supermarkets, womans magazines and then (hopefully) your kids school provides their Food Policy.  So here is my two sense worth:

Lunch Box snacks don’t have to come in packets.  Yes these types of snacks are durable so will last being thrown around in a school bag and will probably get eaten so they won’t come home again uneaten.  But these snacks are generally high in fat, sugar, and sodium and low in every other nutrient you actually want them to consume!

So now you know what you shouldn’t be packing everyday, lets get onto what you should be focusing on.

Snacks should be coming from the four food groups which are;

  • Vegetables and fruit
  • Lean meats and meat alternatives
  • Milk and milk products
  • Grain foods

Its important to also remember that quantities eaten at school will be different for ever child but its what the child eats over the entire day thats important.

  • Cherry tomatoes
  • Carrot sticks and hummus
  • Celery and peanut butter
  • capsicum sticks
  • Cheese cubes
  • Wholemeal or corn crackers
  • Natural yoghurt with berries
  • Veggies with an avocado dip
  • Eggs
  • Sliced apple or pear
  • Hard boiled eggs
  • Left over baked kumara
  • Homemade smoothies
  • Homemade oaty muesli bars

If you would like help with meal ideas and plans for your whole family , contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

 

The beauty of Brazil nuts..

 

Brazil nuts are what you would call a nutritional powerhouse. It may seem a little overboard to call a nut this.  But these bad boys are chunkier than almonds and are packed with essential nutrients for our body.

Like other nuts Brazils are a great source of vitamin E as well as monounsaturated fats but here’s the thing that is special about Brazil nuts…..They are high in the mineral Selenium.  Most of our diets are naturally deficient of selenium due to our soil here in NZ lacking this nutrient.  However its essential for our immune and thyroid function and lucky for us, Brazil nuts are full of it.

So how can you add Brazil nuts to your diet?

Brazil nuts are surprisingly creamy (like cashews) but much more savoury (like cheese).  So you could add them to your pesto, make nut cheese or just do what i do, keep it simple and eat 2 a day!

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

A quick meal for one….

 

Quick chickpea curry!

Quick chickpea curry!

IMG_5725

Ingredients

  • 1 tsp vegetable
  • 2cm slice onion
  • 1/2 celery stalk
  • 1/2 tsp turmeric
  • 1/2 tsp ground cumin
  • 1/2 tsp chilli
  • 1/2 tsp cinnamon
  • 1/2 carrot
  • 1/2 small courgette
  • 1/2 can of chickpeas
  • 1/2 can of tomatoes
  • 1/2 can Ayam coconut cream
  • small handful of fresh coriander

Method

1. Dice onion and celery and place into a large saucepan with 1 tsp oil, gently cook until soft.

2. Add spices and dry fry for ~3minutes.

3. Finely grated the courgette and carrot into the pan and soften.

4. Add chickpeas, tomatoes and coconut cream and simmer gently for 10 minutes

5.  Serve with coconut yoghurt and fresh coriander.  And your choice of base – brown rice, quinoa, cauliflower rice or cabbage.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Antioxidants – and why you should be eating foods contaning them!

Vegetables and fruit are your best sources of antioxidants!

Vegetables and fruit are your best sources of antioxidants!

So you have heard of antioxidants before.. right?  How can you not! These words are slammed on every food label possible form cereal and muesli bars to fruit and bread its hard to avoid hearing about them.  But do you actually know why we need to eat foods that are packed full of them?

To put it briefly (very brief in fact) antioxidants percent cell damage within our body which is caused by harmful molecules called free radicals.  We are exposed to free radicals through by-products of normal everyday processes in our bodies (such as the burning of sugars for energy and the release of digestive enzymes to break down food), when the body breaks down certain medicines and through pollutants.

Antioxidants include vitamins (such as vitamins C and E), minerals (such as selenium), and flavonoids, which are found in plants. The best sources of antioxidants are vegetables and fruits.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Larissa’s Sicilian Lamb Curry

Nutritionist Larissa Beeby'sSicilian Lamb Curry

Sicilian Lamb Curry

Ingredients:

  • 500g pumpkin
  • 300g lamb mince
  • 1/2 onion
  • 1 celery stalk
  • 1/2 bunch fresh corriander
  • 3 Tbsp raisins
  • 2 tsp cinnamon
  • 2 tsp dried chilli
  • 4 Tbsp kalamata olives, de-stoned
  • 1 x tin chickpeas, drained
  • 1 x tin cherry tomatoes

Method:

  1. Preheat the oven to 180ºC.  Cut the pumpkin into 3 cm chunks, place in a large roasting tray and toss with olive oil.  Roast in the oven for 45 minutes, until golden and caramelised.
  2. Peel and dice the onion, dice the celery and put both in a large fry pan with a lug of olive oil. Chop the coriander stalked and add to the pan, along with the raisins, cinnamon and chilli.  Gently cook until onions are soft, around 15 minutes.
  3. Add mince to the pan and brown.
  4. Once brown, add the pumpkin into the pan along with the chickpeas and cherry tomatoes.  Squeeze the olive stone out of the olive and place into the pan.
  5. Rinse out the can of tomatoes with water and add this to the pan too, continue to simmer for around 30minutes, stirring occasionally, until lovely and thick.
  6. Serve with brown rice or wholemeal couscous.  Spoon the stew over, and serve with drizzled yoghurt, and scatter with the remaining coriander leaves.

ps – you can make this dish vegetarian if you remove the lamb mince!

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

How to keep this years New Years “Resolutions”

How to keep on track with your new years resolution.

Whats your new years resolution?

45% of adults make a resolution every year but only 12% actually achieve this goal.  Which unfortunately isn’t a very good hit rate.  However as we look forward to the new year its a great time to recognise some areas in our lives that need changing, and to have the willingness and motivation to actually do something about them.  While the idea of having resolutions or goals is great for some, I know many people do struggle to keep these going after January. The reason this is so common is because most of us do not set realistic, tangible resolutions in which we can hold ourselves accountable and truly achieve. In my own experience, I have learned that the feelings that come about when a resolution is not met are very discouraging and can set a negative pace for the months to follow. It can place us in a funk and also set in the feeling of “failure.”

So this year, I challenge you to skip the hype of new year’s resolutions and instead make real, tangible changes that you can achieve. Here are my own 5 ways to help you bring these changes to life!

1. Feelings to Actions

When coming up with your list of New Year’s resolutions, I encourage you to start with a list of feelings or states of being. How do you want to feel this year? How do you want to BE? Maybe you want to feel lighter, or more grounded, or maybe you want to feel closer to your friends. When we focus first on feelings, we get to the root of why we want to make a change. This then connects us to a meaningful motivating factor.

Now that you have your list of how you want the new year to feel and how you want to be in relation to your world, you can look at actions that will help you get there. When do you most feel those emotions, what people/places/activities bring out the state of being you’d like to embody? If you want to feel lighter, maybe one way of doing that is by reducing the amount of responsibilities you have, or cutting back on your workload. If you want to feel more grounded, maybe that means spending more time outdoors, or taking time to do something physically based more frequently such as Yoga. Want to be closer to your friends? Setting aside a day of the week to have a catch up or call one of your friends.

2. Write Them Down

Seeing is believing, right? Write your goals down on a piece of paper, post-it notes or even digitally.  Then place them in random areas around your home. On the fridge, pantry door, the bathroom mirror, in your car etc. Seeing your goals daily and reading them will help you stay motivated to fulfill them. Also, this ensures family and friends also see your goals and they can help hold you accountable if you start slipping.

As a continuation of this, if you have your goals beside your bed read them every morning when you wake up and every evening before you go to bed until you have reached your goal.

3. Make Your Resolutions Specific 

The more specific you make your resolutions, the more likely you are to reach your goal. It’s great to say, “I’m going to eat healthy this year.” I think that’s a fantastic goal. But, what does that mean? How will you keep track? Try to get detailed— “I’m going to avoid all processed sugar for 5 out 7 days a week.”   This way you can make even the most ambitious goals start feeling very do-able when you tackle it step by

4. Make Your Resolutions Time-Based 

We want these goals to have a deadline. Most of us have experienced the tendency to talk ourselves out of starting our resolutions, or to make excuses for why we haven’t reached our goals yet. So instead of “I will eat more vegetables” try “For the month of February I will add vegetables to every breakfast and also have one vegetable snack a day.

5.  Don’t wait until next year!

If you are serious about making changes in your life, start today as you do not have to wait ‘til the next January 1st to make changes. Every single day is a brand new opportunity for you to make positive changes. As Rachel Hunter once said, “It won’t happen overnight but it will happen.

If you want to kick start your nutrition in 2016 , contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

How to keep on track this silly season

How to stay on track this Christmas

Christmas Day Brunch at our house.

For me Christmas is one of the best times of year.  How could you go wrong with good weather, friends and family, a Christmas tree and carols and amazing food!  While I believe in celebrating and am quite partial to a Christmas tart or two, its also important not to lose all your hard work throughout the year and you don’t want to be undoing your belt after every meal!  So heres a couple of little tips to get you through the silly season, so then you can have your Christmas Cake and eat it too.

1. Water.  This one is simpler, every time some one offers you a glass of water take it!  Not only are you hydrating but you are also slowing your alcohol intake!

2. Don’t right off the whole month of Christmas (or more!).  Just because you over ate on Christmas Day don’t right off all the days following.  Get up, head out for some exercise, drink a large bottle of water, and make yourself a nourishing breakfast based on vegetables.

3. Keep active. We are lucky here in NZ that Christmas is in Summer so what better time of year to get outside and active.  Grab a frisbee and head to the beach, head out for an early morning walk, or try that bush walk you have been meaning to do all year.

4. Seasonal produce!  How good are fresh raspberries right now, those little bad boys are going to make me broke as Im currently snacking on a punnet a day.  However, make the most of all the summer goodness in terms of fresh, local, seasonally produce.  Stone fruits, berries, asparagus, are all in abundance at the moment so go crazy and base all your meals around this goodness.

If you would like more help on nutrition and meal plans, contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

 

 

Christmas Biscuits

Nutritionist Larissa Beeby's recipe for Christmas Biscuits.

Nutritionist Larissa Beeby’s recipe for Christmas Biscuits.

Ingredients

  • 1/3 cup of milk of your choice – Almond or cow are my picks!
  • 8 medjool dates
  • 1 Tbsp lucuma
  • 2 cups buckwheat flour
  • 5cm piece of fresh ginger
  • 1 tsp cinnamon
  • pinch of salt
  • 2 Tbsp sugar of your choice – I used rice malt syrup
  • 1/2 tsp ground ginger
  • 1/4 cup cacao nibs

Method

1.  Preheat your oven to 180 degrees and line 1 x baking tray

2. Place all ingredients except the cacao nibs into the food processor and blitz until the mixture is combined and smooth.

3. Take the mixing bowl of the food processor and remove the blade.  Then add the cacao nibs and mix with a wooden spoon (why dirty another bowl!).

4. Take a small tablespoon (weird concept I know!, roll into a ball and place onto the prepared baking tray. Repeat with the rest of the mixture and leave around 2cm on the tray between balls. Then wet a fork and flatten with the back of it (theres my Grans trick again!).

5.  Bake for 15minutes or until a little golden.

6. Eat a cookie while warm, and if you have any left!  Cool and place in an airtight container while they will last a week (if no one finds them!)

 

If you would like more help on nutrition and meal plans, contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist