All posts in Nutrition

Brazil Cheese

Homemade nut cheese can be a great addition to your diet.  While I am a huge fan of dairy some people can not tolerate it, you may want extra protein and nutrients (Brazil nuts are high in selenium and Vit E) or you may just want to try something new.

I love this on seed bread, crackers, with veggie crudités, adding it to stir fry veggies or a dip with kumara fries.
Brazil Nut Cheese Recipe - Nutrition By Design

Brazil Nut Cheese Recipe

Ingredients

  • 1 cup of Brazil nuts
  • 1/2 cup water
  • 2 Tbsp olive oil
  • 2 Tbsp Nutritional yeast ( Not bakers yeast, Nutritional Yeast is available in the health isle of the supermarket or health food stores)
  • 1 lemon squeezed

Method

  1. Place all the ingredients in the blender and pulse until the nuts are into smaller pieces.
  2. Then blend to smooth!
  3. Store in an airtight container in the fridge.

 

Larissa

Director / NZ Registered Nutritionist

 

 

 

Gut Health : Probiotics

One of the most important thing you can do for your health is too improve the quality of your gut health.  I encourage everyone I meet to get this part of their body functioning correctly.  Most people are not even aware of the impact their diet is having on their gut until it is working right!   Our gut health is incredibly important as around 60-80% of our immune system is actually found in our gut and 90% of our neurotransmitters are produced there!

Probiotics are live bacteria that are good for our health.  They are often called “good” bacteria because they help keep our gut healthy. 

However there are also bad bacteria (and this is the stuff we commonly hear about!) and when there is an imbalance with our friendly gut bacteria there are going to be problems within both our gastrointestinal and immune system. When someone has an imbalance in their gut bacteria they may be more likely to suffer from inflammatory bowel disease, anxiety, brain fog, colds, aches, pains, depression, eczema, rosacea, chronic fatigue, bloating, stomach pain, hormonal imbalances and auto immune conditions.

Common causes of imbalances can be antibiotic use, food intolerances, caffeine, sugar, alcohol, stress and pesticides.  However by limiting these inflammatories and by increasing the good bacteria you can achieve the right balance again.  Foods that contain probiotics are yoghurt, fermented vegetables such as saurkaurt or kimchi, kombucha, kefir.

For more help contact Larissa – larissa@nutritionbydesign.co.nz

Larissa

Director / NZ Registered Nutritionist

 

Larissa’s Seeded Bread

Larissa's Seeded Bread Recipe

I have been LOVING The Raw Kitchen’s Sprouted Bread but like most things I wanted to see if I could make it at home, put my spin on it and make it for a tad cheaper.  So this weekend I got to it and spent some time in the kitchen.  The kitchen for me is my happy place, and for me its my down time.

Ingredients

  • 1 cup sunflower seeds
  • 1/2 cup LSA or almond flour
  • 1/2 cup buckwheat
  • 1/2 cup coconut
  • 1/2 cup linseeds
  • 1/2 cup flaked almonds
  • 2 Tbsp chia seeds
  • 4 Tbsp psyllium seed husks
  • 1 pinch sea salt
  • 3 Tbsp oil of your choice; olive oil, coconut oil or ghee ( I have been using Ghee and its amazing!)

Method

  1. Line a loaf pan ( I use silicone pans) with parchment paper.  Combine all the dry ingredients in the pan, and mix well.
  2. In a pan, gently melt the oil.  Mix in 1- 1 1/2 cups of water.
  3. Add the wet ingredients to the dry ingredients and mix well.  The mixture sound be completely soaked and the ‘dough’ should be very thick.  If need be add 1-2 Tbsp of water until the ‘dough’ becomes manageable.
  4. Smooth the top of the ‘dough’, cover and leave to sit over night.
  5. Preheat the oven to 180.
  6. Bake the loaf ( I don’t have fan bake :( so place in the middle of my oven) for 30min, then flip out of the pan and bake for another 30min.  Botton side up!  The loaf should sound hallow once cooked.
  7. Let the loaf cool and cut with a serrated bread knife.
  8. Store in a sealed container int eh fridge for 5 days or slice and freeze!

Enjoy!

Larissa

Director / NZ Registered Nutritionist

Tips on reducing your sugar intake

Reducing Sugar Tips

Sugar is the all the buzz at the moment.  And while we are constantly bombarded with stories in the media there is still a lot of confusion about what this means.  There are two types of sugar; naturally occurring sugars and added sugars. It is added sugar that we need to watch out for, which is included in common processed food and drinks.  So when we talk about reducing our sugar intake we aren’t talking about fruit (fructose) or milk (lactose), we are talking about the sugar the is added to food.

Sugary foods often don’t have much to offer in terms of nutrition and are often empty calories.  (think sugary carbonated beverages).  This means larger spikes in your blood sugar which can make you feel hungry and reaching for more sugar.  Excess sugar can also create an acidic environment in your body. Ultimately, decreasing your addedvsugar intake can help you lose weight, have better control over your blood sugar levels and reduce your risk of developing chronic diseases.

Here is my tips on reducing your sugar intake:

Check labels:  Sugar is often hidden in my foods in the supermarket.  And some of these foods may not be what you would imagine such as tomato sauce, yoghurt (we are talking added sugar here), and even crackers.  On top of this there is around 56 different names for sugar….Agave Nectar, Barley Malt Syrup, Beet Sugar, Brown Rice Syrup, Brown Sugar, Cane Crystals, Cane Sugar, Coconut Sugar, Coconut Palm Sugar, Corn sweetener, Corn syrup, Dehydrated Cane Juice, Dextrin, Dextrose,Evaporated Cane Juice, Fructose, Fruit juice concentrate, Glucose, High-fructose corn syrup, Honey, Invert sugar, Lactose, Maltodextrin, Malt syrup, Maltose, Maple syrup, Molasses, Palm Sugar, Raw Sugar, Rice Syrup, Saccharose, Sorghum or sorghum syrup, Sucrose, Syrup, Treacle, Turbinado Sugar, Xylose.

Up your vege intake:  Everyone can benefit from increasing their vegetable intake.  Vegetables are powerhouses for vitamins and minerals and fibre.  The fibre in vegetables will help keep you fuel for longer and therefore less likely to reach for those sugary snacks between your  meals.  So add an extra vegetable or two into your meals. 

Hydrate:  Our thirst is often mis read for hunger.  So next time you think you are hungry or craving sugar then reach for a glass of water first.  Im not saying replace meals with water!  But we need to constantly fuel our bodies with water, after all we are 80% water!

Eat Breakfast:  Breakfast is the most important meal of the day and one that a lot of people struggle with.  Breakfast is well and truly breaking-the-fast, so after around 12 hours of ‘fasting’ from dinner the night before its important to fuel your body with the right nutrients.  These nutrients and energy will set you up for the day by providing you with what you need to concentrate and function efficiently.  And here is the bonus…..it will make it less likely for those sugar cravings to sneak in. But it is important that you pass on those sugar laden cereals, cafe muffins and breakfast bars.  Your breakfast should include a balance of protein, fibre (from vegetables or good wholegrain carbohydrate sources) and protein.  This combination will help satisfy your hungry and help to keep you fuel to lunch time.

Exercise:  I have many clients tell me that when they are on an ‘exercise buzz’ they are more likely to make healthy food choices.  So why not make this your normal and make exercise part of your life.  Make your goal to move everyday but remember you can not out exercise a bad diet!  Plus daily exercise will help boost your endorphin and serotonin levels, which are our feel good hormones. These will give you a natural mood boosting effect, making it less likely for you to crave sugar.

Snack Smart: Snacking on sugar can often be a response to a low mood.  A good trick is to have your snacks prepared and on hand.  Good snack options include: raw nuts, vegetables and hummus or avocado dip, apple with peanut or almond butter, nut and seed balls or hard-boiled eggs.

Larissa

Director / NZ Registered Nutritioinst

Pancakes!

Healthy Pancake Recipe

Ingredients

  • 2 x bananas
  • 2 x eggs
  • 2 x Tbsp Quinoa Flour
  • 2 x Tbsp Almond Flour
  • 1 x tbsp Baking powder
  • Coconut oil to fry
  • Raspberries
  • Coconut Yoghurt
  • Almonds, pumpkin seeds, goji berries

Method

  1. Blend together the banana and eggs until smooth.
  2. Pour into a bowl and fold in the flour and baking powder.
  3. Heat fry pan on a medium heat and melt the coconut oil.
  4. Spoon in two tablespoon of mixture at a time for a small pancake and fry until golden brown.
  5. Stack together layering with coconut yoghurt and berries and sprinkle with nuts and seeds.

Enjoy!

Larissa

Director / NZ Registered Nutritionist

 

How to beat the winter ‘blah’!

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There are many things I love about winter but there are a couple of things that even I get tired of over the wintery months.  I’m thinking the obvious here; leaving for work in the dark and getting home in the dark and the cold!  So here is a couple of my tricks that get me through these months with a positive attitude and a smile on my face.

Rest:  During winter I often find a lot of people just put their head down and try and get through to the other side.  However give yourself permission to relax and be grateful for these times.  Rest is the incredibly important to keep your immunity up so why not make the most of it.

Probiotics:  I also take probiotics regularly. Hippocrates famously said that all illness begins in the gut, and in winter months, the gut needs some extra TLC. One a day is all you need, preferably in the morning on an empty stomach.

Garlic:  During winter months I up my intake of raw garlic as well as cooked garlic.  Some people grate raw garlic into water and drink it but I prefer to mix it with mayo and use it as a dipping sauce for coconut oil baked camera – delish!  Its not great for your breath but it is totally worth it to keep the bugs away.

Exercise:  Winter is a great time to change up your routine.  Try a new class at the gym, find a new yoga studio, try an at home Nike Training Club workout or chuck your shoes on and head out for a walk around your neighbourhood.  Walking outside, even for five minutes, will invigorate the mind, body, heart, and spirit. The crisp air and exposure to natural light will kick start your mood, energy, and physical well-being.

Fake Tan:  What is one reason why everyone looks so healthy in summer?  That gorgeous golden glow.  So this is a great example of ‘faking it to you make it’.  I’m all for fake tan and I use Eco-Tan all winter long.  And it means there is no excuse to put your shorts on for the gym!  I also find my skin gets incredibly dry in winter so always have hand cream in my handbag and slather my skin with a natural moisturiser after every shower.  My current fav is Eco Store body moisteriser.

Home-made Throat Gargle:  If I feel like I am getting a sore throat I mix a teaspoon of salt in water and gargle it like mouthwash.  This is a tip from my Nana and it works a treat.  The more you do it the better.

Fresh Air and Natural Light:  Throw back your curtains in the morning, open your windows and doors (yes I know its cold out there).  But embrace the natural sunlight when it is there! ps sunsets and sunrises will also do the trick.

Warm comfort food:  Sorry I’m not talking hot chips here; I’m thinking hot herbal tea, homemade soups, nourishing slow cooker meals, or even simply adding more chilli, turmeric and spices to your meals.

Contact larissa@nutritionbydesign.co.nz for help on making sure your diet is set for winter.

Larissa

Director / NZ Registered Nutritionist

Protein Chocolate

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I love nothing more than when JS asks if there is any dessert and then heading into the kitchen and being able to make him a ‘sweet treat’ that is not packed of sugar and actually nourishes your body.

This recipe contains two great sources of protein, from the protein powder and the peanut butter.  Proteins are the main building blocks of the body. They are used to make muscles, organs, tendons and skin. We also use protein to make enzymes, hormones and lots of tiny molecules that make our bodies work.  So a pretty important nutrient.  And it also helps us to stay full for longer which is great for satiety.

Ingredients

  • 4 scoops of Nuzest Vanilla Protein
  • 4 Tbsp coconut oil
  • 4 Tbsp peanut butter
  • 2 Tbsp cacao

Method

  1. Gently melt the coconut oil and mix together with the other ingredients.
  2. Pour into a container and freeze to set.  This chocolate can also be kept in the fridge.

Enjoy! x

Larissa

Director /  NZ Registered Nutritionist

Seed Crackers and Raw Vegemite: A match made in heaven

FullSizeRenderSo to relax you may have guessed it but I love to spend some time in the kitchen.  For me this often happens on a lazy Sunday.  I try and maximise the most of this time as just like everyone some weeks we are either away or I just don’t have the time.  I make some things in large batches such as “muesli” bars, bliss balls and muesli to last us a few weeks of work lunches.  Another thing I like to make for snacks are seed crackers.  This recipe is super easy with the hardest part waiting for the crackers to cook!  And now for the good bit….Raw vegemite!  Yes you read that right, here is a homemade raw vegemite recipe and its perfect on my seed crackers with avocado.  A nourishing snack perfect for the weekend. So set some time aside one Sunday as this saying is true “PREPARATION IS KEY!”

Seed Crackers

Ingredients

  • 1 1/2 cups of mixed seeds (I normally use a mix of chia, sunflower, sesame, pumpkin, linseed and poppy seeds)
  • 1/2 cup almond meal or LSA
  • 1 Tbsp tahini
  • 1 Tbsp tamari or coconut aminos or soy sauce
  • ~3 cup water

Method

  1. Preheat the oven to 110C
  2. Simply place the seeds, almond meal, tahini, and coconut aminos in a bowl and mix well.
  3. Gently add water to form a thick  ‘paste’.
  4. Pour the mixture onto a flat baking tray lined with baking paper, then use a wet spatula to press it down so its thin and compact.
  5. Bake for around 1.5 hrs or until crispy.

Homemade Vegemite!

Ingredients

  • 3 Tbsp tahini (you can use black tahini for a more ‘vegemite’ colour!)
  • 2 Tbsp coconut aminos or tamari
  • 1 Tbsp Apple Cider Vinegar
  • 1/4 tsp Maca powder
  • pinch of salt and pepper

Method

  1. Simply mix or process in a small blender until well combined!

 

Enjoy!

Larissa 

Director / NZ Registered Nutritionist 

 

 

 

My fav pasta!

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Ingredients

  • olive oil
  • 2 x large courgettes made into ribbons or juliennes
  • 8 anchovy fillets, chopped
  • 1/2 cup of flaked almonds
  • 1 large garlic clove, thinly sliced
  • 1/2 tsp chilli flakes (or fresh chilli)
  • 200g broccoli florets, halved lengthways and blanched
  • Parmesan

Method

  1. In a large frying pan, gently sauté the courgette pasta with a dash of olive oil over low heat.
  2. Meanwhile, heat a drizzle of olive oil in another pan over low heat and add half the anchovies, breaking them up with a spoon until they have melted.  Add the almonds and stir until thoroughly coated in oil and slightly browned.  Remove from the heat and set aside.
  3. Gently saute the garlic in the frying pan with a good drizzle of olive oil.  When soft (but not coloured), add the chill flakes and remaining anchovies.
  4. Finely chop half the broccoli then add it to the anchovy mixture with the remaining broccoli.  Season with salt and pepper and stir well.  Divide between two plates and then sprinkle with the anchovy/almond crumbs and parmesan.

Quick, easy, delicious and nutritious!  What more could you want!

Enjoy

Larissa

Director / NZ Registered Nutritionist

 

#junkfreejune

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Junk Free June is this years campaign to raise money for the Cancer Society of New Zealand. Like many charities the Cancer Society relies on donations to fund much needed cancer research and to support people and their families with cancer.

Cancer is New Zealand’s biggest cause of death and most of us has been affected by this disease in some way.  But did you know that most common cancers could be prevented by eating a nutritious diet, being physically active and maintaining a healthy body weight?

June Free June aims to give people freedom by helping people free themselves from the things that have a negative impact on their health and wellbeing, raise social awareness of what healthy choices are, educate people on how to live a healthy lifestyle, and empower people to make positive choices.

The good news is that during 30 days you can create new lifelong healthy habits that can stretch beyond the month of June.  It will be your new normal and a new way of thinking about health. One of the best things we can all do for our health is to eat more fresh foods, more whole foods, more plant based meals and fewer foods that come in ‘packets’.  It’s about making steps to get back to basics, making things from scratch, growing our own, taking time to prepare foods for the ones we love, and sitting around the dinner table enjoying a meal together.

So while I don’t eat junk food I do still have some vices!  So for the month of June I will be forgoing my couple of glasses of red a week.  For me this doesn’t scare me as my drinking has been decreasing over the years since my partying days of my early 20s!  However I do find having a glass of wine during the weekend is a habit.

So what are you going to give up for 30 days?  Your mid afternoon chocolate bar?  Your Friday night take aways?  Or your daily caffeine fix?

Bring it on!  #junkfreejune

https://www.junkfreejune.org.nz/participants/larissa-beeby

Larissa

Director / NZ Registered Nutritionist