All posts in Recipe

Pumpkin Pie Overnight Oats

Auckland Nutritionist Larissa Beeby's Overnight Oats Recipe

Pumpkin Pie Overnight Oats

Ingredients

  • 1/4 cup wholegrain oats
  • 3 Tbsp pumpkin, steamed
  • 1 Tbsp chia seeds
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla
  • milk of your choice (I used homemade almond mylk)
  • Toppings – coconut yoghurt or greek yoghurt, granola, natural nuts and seeds (I used homemade Manuka Nut and Seed Granola and coconut yoghurt)

Method

In the evening before, mix all the dry ingredients together in a bowl and cover with milk of your choice.  Cover and place in the fridge for the morning.

In the morning, stir and then add your toppings!  (You may wish to top with more milk here too)

 

Enjoy!

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

Larissa

Director / NZ Registered Nutritionist

Salted Caramel Bites

Auckland Nutritionist Larissa Beeby's Salted Caramel Bites

Auckland Nutritionist Larissa Beeby’s Salted Caramel Bites

Ingredients

  • 1/4 cup Coconut Oil
  • 1/4 cup Cacao Butter
  • 1/2 cup Maple Syrup
  • 1/2 cup Almond Butter
  • 1 tsp Vanilla
  • sea salt

Method

  1. Melt the coconut oil and cacao butter together in a pot.  (the cacao butter generally takes longer so I normally add this first).
  2. Add the maple syrup and almond butter.
  3. Stir gently until mixed together.
  4. Add the vanilla and sea salt (to taste).
  5. Before pouring into chocolate moulds, grind a little sea salt into the bottom (as this becomes the top once set and removed!) then pour in mixture and place in fridge to set.

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

Larissa

Director / NZ Registered Nutritionist

 

 

Minty-pine Slushie

Auckland Nutritionist Larissa Beeby's healthy slushie recipe

Slushie time!

Ingredients

  • 2 cups of pineapple, chopped, frozen
  • 1/2 cup of ice cubes
  • zest of one lime or lemon
  • handful of fresh mint leaves
  • 1 cup of sparkling water (or coconut water)

Method

Pop the pineapple, ice, lime, and mint into the blender and process until it looks like a slushie (you don’t want this to be silky smooth like a smoothie).  Pour the slushie into two glasses and then top with sparkling water.

Enjoy!

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

Larissa

Director / NZ Registered Nutritionist

Black Bean Brownie

Auckland Nutritionist Larissa Beeby's Black Bean Brownie Recipe

The most delicious brownie recipe – know one will ever know there is black beans in there!

Ingredients

  • 1 can black beans (drained and rinsed very well)
  • 2 tbsp cacao powder
  • 1/2 cup wholegrain oats
  • 1/4 tsp salt
  • 1/3 cup pure maple syrup
  • 1/4 cup coconut oil
  • 2 tsp pure vanilla
  • 1/2 tsp baking powder
  • 1 block of 90% Lindt chocolate

Method

  1. Preheat oven to 180ºC.
  2. Combine all ingredients except chips in a good food processor, and blend until completely smooth.
  3. Stir in the broken up chocolate, then pour into a greased 8×8 pan.
  4. Optional: sprinkle frozen raspberries over the top.
  5. Cook for 18-20 minutes, then let cool at least 10 minutes before cutting. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up!
  6. Makes 8 brownies.

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

Chocolate Smoothie Bowl

Auckland Nutritionist Larissa Beeby's recipe for a Chocolate Smoothie Bowl.

Seems too delicious for breakie!

Ingredients

  • 2 frozen bananas
  • 2 frozen spinach cubes
  • 2 frozen kale cubes
  • 1/2 avocado
  • 4 Tbsp cacao
  • 1/2 tsp vanilla
  • Milk, of your choice
  • Toppings: cacao nibs, buckwheat, coconut, chia seeds, your favourite muesli/granola, raspberry chia jam

Method

  1. Pop all the ingredients (minus the toppings) into the blender and process until smooth.  Making sure all the chunks of avocado are blended. Remembering to add the milk to reach your desired consistency.
  2. Pour or spoon (depending how thick it is!) into two bowls and add your toppings of choice!)

 

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

Green Goddess Hummus

Auckland Nutritionist Larissa Beeby's Green Goddess Hummus

All the greens!

Ingredients

  • 2 x cans of chickpeas, rinsed
  • 3 cubes of frozen IQF spinach (you can most definitely use fresh spinach, especially if its in season, just wash and add two handfuls.  I made this at the end of the grocery week so this is all that was left in our house!  On a side note, frozen spinach is one of my favourite freezer staples, its cheap all year round and great for smoothies, or adding to curries, stir fries or slow cooker meals)
  • 4 tsp tahini
  • 2 garlic cloves, crushed
  • 1 tsp crushed sea salt
  • Black pepper, to taste
  • 6 tbsp quality extra virgin olive oil (plus extra for drizzling)
  • 3½ tbsp freshly squeezed lemon juice
  • 2 tsp cumin

Method

  1. Rinse the chickpeas in cold water and tip into the food processor or blender.
  2. Add the spinach, tahini, crushed garlic, cumin, pepper, salt, lemon juice and seven tablespoons of the reserved liquid from the cans. Turn on the food processor and slowly pour in the oil while it runs.
  3. When the mixture is fully combined and smooth, tip it into a serving dish.

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

Kombucha

 

NZ Registered Nutritionist Larissa Beeby's Homemade Kombucha Recipe

Homemade Kombucha

Ingredients

  • 1/2 cup white sugar
  • 4 organic tea bags (black & green)
  • 1 cup of kombucha (either from a previous batch or store brought organic, and unflavoured)
  • 1 scoby

Method

  1. Place 1.75L of water in a pot and bring to the boil.  Remove from the heat and add the sugar.  Stir to dissolve.
  2. Pop in the teabags and leave to steep for around 15 minutes.
  3. Meanwhile sterilise a large glass jar or ceramic bowl with boiling water.
  4. Remove the teabags and pour into the jar/bowl.
  5. Leave to cool to its lukewarm.
  6. Add the kombucha and scoby.
  7. Cover with a clean cheesecloth or teatowel and leave to sit at room temperature for 7-10 days.  ( In winter pop on top of the fridge!)
  8. After 7 days taste the kombucha.  You are after a good balance between sweet and sour with a little fizz.
  9. At this point you can leave to ferment for longer, add som fresh fruit or spice to flavour or bottle it as is.
  10. Remember to remove the scoby with clean hands.  You will now have two as a ‘baby’ would have formed on your original.  You can gift this to a friend!
  11. To preserve the scoby pop it into a glass container with some kombucha.

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

Kefir

Kefir is a fermented drinking yoghurt which is packed full of healthy yeast and bacteria which is great for your gut health.  Funnily enough kefir actually means ‘feel good’ in Turkish.  It was traditionally made with sheep, cow or goats milk however you can also make non-dairy versions using coconut or nut milk.  All you need is the milk, the kefir grains which can be found out most health stores.  ( I got mine from Ceres Organics), and to be patient for 12-48hours!

Its great on its own, on muesli or in smoothies.

Ingredients

  • 1-2 Tbsp kefir grains
  • 1 cup of milk of your choice

Method

  1. Pop the kefir grains into a glass jar then add the milk.
  2. Cover the jar with a clean cheesecloth and secure with an elastic band/string.
  3. Place in a warm spot for 12-48 hours depending on how strong you like the flavour and how thick you like it.
  4. When its ready, simply strain the grains and use in your next batch or store in the fridge for up to one week.

Enjoy!

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

5 Minute Hummus Recipe

Auckland Nutritionist Larissa Beeby's Hummus Recipe

Hummus is a great and nutritious dressing for salads too!

Ingredients

  • 2 x cans of chickpeas, rinsed
  • 4 tsp tahini
  • 2 garlic cloves, crushed
  • 1 tsp crushed sea salt
  • Black pepper, to taste
  • 6 tbsp quality extra virgin olive oil (plus extra for drizzling)
  • 3½ tbsp freshly squeezed lemon juice
  • 2 tsp cumin

Method

  1. Rinse the chickpeas in cold water and tip into the food processor or blender.
  2. Add the tahini, crushed garlic, cumin, pepper, salt, lemon juice and seven tablespoons of the reserved liquid from the cans. Turn on the food processor and slowly pour in the oil while it runs.
  3. When the mixture is fully combined and smooth, tip it into a serving dish.

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

Cacao & Peanut Butter Smoothie

Auckland Nutritionist Larissa Beeby's recipe for Cacao & Peanut Butter Smoothie

Cacao & Peanut Butter Smoothie

Ingredients

  • 1 frozen banana
  • 1 large handful of greens (spinach, kale, cos)
  • 2 Tbsp cacao powder
  • 2 scoops of vanilla protein powder ( I use Clean Lean Protein)
  • 1 Tbsp peanut butter
  • 1 Tbsp pumpkin seeds
  • 2 cups of milk (cow, almond)
  • 4 cubes of ice
  • Toppings: homemade granola, cacao nibs

Method

Place all ingredients into a blender and process until its reached a consistency you are happy with.  (I love mine smooth and really cold so often add the ice last!).  Add toppings and serve.

Serves 2

Enjoy!

 

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