All posts in Nutrition Consultation

Quick Egg Free Mayo

Larissa Beeby's Egg Free May Recipe

Larissa Beeby’s Egg Free May Recipe

So this Mayo is not only quick to make, tasty but also handy if you can’t eat raw eggs.  Plus it uses aquafaba.  Not only is this my favourite word at the moment but its also pretty cool in terms of food science.  Aquafaba is the brine that chickpeas live in i.e., the juice in the chickpea can. Or if you are cooking your own chickpeas it is the liquid that it is cooked in. Aquafaba can be used to replace egg whites in many sweet and savory recipes. Its unique mix of starches, proteins, and other soluble plant solids which have migrated from the seeds to the water during the cooking process gives aquafaba a wide spectrum of emulsifying, foaming, binding, gelatinizing and thickening properties.  And as a rule 3 Tbsp = 1 egg.

Ingredients

  • 2 medium cloves NZ garlic, minced
  • 1 Tbsp fresh juice from 1 lemon
  • 2 tsp Dijon mustard
  • 3 Tbsp liquid from 1 can of chickpeas (Aquafaba), plus 12 whole chickpeas
  • 1/2 cup (120ml) vegetable oil, I normally use avocado
  • 1/4 cup (60ml) extra-virgin olive oil
  • s & p

Method

  1. Combine garlic, lemon juice, mustard, chickpea liquid, and chickpeas in a tall container just large enough to fit the head of an immersion blender. Blend at high speed until completely smooth. Alternatively, blend in the jar of a standard countertop blender. With the blender running, slowly drizzle in vegetable oil. A smooth, creamy emulsion should form.
  2. Using a rubber spatula, transfer to a bowl. Whisking constantly, slowly drizzle in olive oil. Season to taste with salt and pepper. Mayonnaise will keep in a covered container in the fridge for up to 1 week.

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 little about me…

Auckland Nutritionist Larissa Beeby's food ethos

Auckland Nutritionist Larissa Beeby’s food ethos

So here is a little taste about me and my personal ethos with food as I often get asked this by my clients.

I love my plant based diet, packed with vegetables and fruits.  Organic if possible but hey I know it doesn’t happen every week so I don’t stress.  I believe when it comes to vegetables and fruit its just more important that you are eating it at all. I eat as seasonally and local as possible.  We eat mainly red meat (the joys of being brought up on a sheep and beef farm) and fish, with a little chicken and pork, so basically it all.  And again local.  We eat mainly home made fresh food.  I do raw, I do cooked, I do vegetarian and some days I might even do vegan.  I do dairy and I do grains. I drink coffee and alcohol occasionally (with meals!).  I eat cake on birthdays and dessert some nights. I enjoy eating out with friends and love eating whatever home cook meals are served by friends and family.  I drink warm water and lemon every morning without fail along with 3L of water throughout the day.

I am not a fan of fizzy drinks, low fat, artificial sweeteners, counting calories, drive throughs, and I don’t do factory farmed, cagged or mass produced anything.

I move my body everyday, it might be walking my dog, yoga (my favourite exercise) and 30min weight lifting sessions.  I get at leat 8 hours sleep everynight.

I’m not saying this is what you have to do to be healthy, its just what I know my body thrives with.  These aren’t my ‘rules’ its just how I normally live!  And I’m not saying this will work for you but I can help you create your own healthy lifestyle.

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

 

Monday Mantra’s

Nutritionist Larissa Beeby's Monday Mantra

Nutritionist Larissa Beeby’s Monday Mantra

Here is a goal for you all this week:

Allow yourself to do one thing everyday for a week which will nourish your soul. It could yoga, lying on your bed reading a book, meditating, taking your dog for a walk, calling up an old friend, or arranging a coffee date with a friend. Basically anything that will make your heart and soul sparkle.

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

 

Eggcelent News…

 

Nutritionist Larissa Beeby's advice on Eggs

Poached eggs – my favourite!

Ok I know that is a super corny title, but hey this really is excellent news and I couldn’t help myself!

This week eggs have been all the talk and not just because it is Easter next week, its because the Heart Foundation has released their new position statement on eggs (yes the chicken egg not Easter eggs).  The good news is that the Heart Foundation has relaxed their advice on how many eggs to eat each week.  However its important to remember that this advice is for people at high risk of heart disease.  The old advice from 1999 was just at three eggs per week and now they can eat up to six.  But again remember this is for people at high risk of heart disease (yes I know I am repeating myself but this bit is important…) If you are a healthy person, you don’t need to limit eggs in your diet.  Which alone is great news as eggs are a cheap high quality protein packed with carotenoids, vitamin D, B12, selenium and choline.

Now before you jump on the band wagon of those saying science got it wrong again, this isn’t the case here.  And I get why you might think that, as often with food and nutrition ‘the experts’ are often perceived to be saying one thing one day and the direct opposite the next.  However this isn’t how science works.  It actually evolves.  Because we aren’t all siting here saying Henry Ford got it wrong with the first car are we?

So this position statement released from the Heart Foundation involved a review of all the current research so over the years we have more research to look at therefore we now know more about eggs.  With recent evidence now showing that the effect of eggs on blood cholesterol is inconsistent.

However like most things its important to think about how you are eating these eggs.  If you are adding refined white bread, hollandaise sauce or frying them in coconut oil everyday then you are undoing the goodness of the eggs by making them into an unhealthy meal.

If you would like help with whole food 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

Banana and Lemon Loaf

Auckland Nutritionist Larissa Beeby's Banana and Lemon Cake

Auckland Nutritionist Larissa Beeby’s Banana and Lemon Cake

Ingredients

  • 3 ripe bananas
  • 2 eggs
  • 1/2 cup almond flour
  • 1/2 cup buckwheat flour
  • 1/4 cup coconut flour
  • 1 Tbsp apple cider vinegar
  • 1 Tbsp coconut oil
  • 1 tsp baking soda
  • 1/2 tsp cinnamon
  • 1/2 tsp vanila paste
  • zest of one lemon

Method

1. Pre-heat oven to 180º.

2.  In a food processor, place all the ingredients and blend into smooth.

3.  Yes its that easy!  You want the batter to be smooth but don’t other processor.

4.  Then pour into a pre-lined loaf tin and bake until a skewer comes clean.  Around 25 minutes.

5.  Best served warm straight out of the oven, with Lewis Road Creamy butter, almond butter, coconut yoghurt or as pictured Cere’s Cacao Crunch!  Also it can last in the fridge for 5 days or wrap and place in the freezer for an easy snack or lunch box filler!

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