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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

Afghan Biscuits!

Larissa Beeby's Healthy Afghan Recipes

Larissa Beeby’s Healthy Afghan Recipes

Ok so technically they aren’t afghans but they are kind of close and the batter is super delicious just like Afghan Biscuits.

Ingredients

  • 1 cup coconut flakes ( I always use Ceres)
  • 4 Tbsp cacao (I like it dark but if you prefer it lighter use less)
  • 4 Tbsp peanut butter
  • a dash of water

Method

  1. Preheat oven to 180ºC.
  2. Mix the dry ingredients together and then add the peanut butter to form a thick paste.
  3. Add water to form a dough. And roll into small balls.
  4. And here is the important bit – wet a fork and gently push down the balls.
  5. Bake for 10-15minutes!

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

Homemade Hoisin

Prawn Okonomiyaki with homemade Hoisin Sauce

Prawn Okonomiyaki with homemade Hoisin Sauce

Ingredients

  • 4 Tbsp Salt-Reduced Soy Sauce or Tamari
  • 2 Tbsp Peanut Butter (Smooth will create the best consistency but if you are like me we only have crunchy in our house!)
  • 3 tsp Coconut Sugar
  • 2 tsp rice wine vinegar
  • 1 garlic clove, crushed
  • 2 tsp sesame oil
  • 1 tsp hot sauce ( I used Peter Piper’s Jalapeño Sauce)

Method

1.  Put all ingredients in a blender or whisk together with a strong arm!

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 Soup

Auckland Nutritionist Larissa Beeby's Green Goddess Soup

Green Goddess Soup – the perfect winter lunch!

Ingredients

400g bag spinach, washed, stalks removed
200g kale
1 x Bok choy stem
1 large leek, roughly chopped (discard the very outer leaves and the firm dark green tops3 sticks celery, roughly chopped)
1 head (and stalks!) of broccoli, chopped
1 courgette, chopped
1 x green capsicum, chopped
1 cup of frozen peas
1/2 cup frozen edamane beans
1/2 cup board beans
1 cup of chopped fresh herbs (chives, dill, parsley, oregano, basil)
4 cups of chicken stock
2 chillies
3 cloves of garlic
Method

1. Now I know this may seem like a little bit of a hassle but trust me its worth it for a bloody good looking soup! So stay with me…….. first blanch the spinach to preserve the beautiful green colour: Add 1cm of water to a large soup or stock pot over a high heat and cover with a lid. Bring to the boil and add 1/2 tsp salt and the spinach leaves. Cover and simmer for a minute or so until wilted. Tip the spinach into a colander in the sink and run cold water over it for few minutes to stop it cooking. When completely cool, squeeze the spinach out and set aside.

2. To the same pot, add all the vegetables and then add the stock. Cover with the lid, bring to a simmer and continue to simmer for about 10 minutes, or until the vegetables are just cooked – they shouldn’t have any crunch to them, but they don’t need to be mushy.

3. Add the spinach back into the pot.

4. Next you need to blend the soup. I have a vitamin so can blend it while still warm but if you have a standard blender then wait until it has cooled to avoid any explosions. Or use a handy stick blender in while still in the pot.

* To me this soup is basically a good way to get rid of whatever is left in the fridge before our weekly shop, so feel free to throw in whatever you have. Trust me it will still taste amazing!

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

Coconut and Lemon Bliss Balls

Nutritionist Larissa Beeby's Lemon and Coconut Bliss Balls

Nutritionist Larissa Beeby’s Lemon and Coconut Bliss Balls

Ingredients

1 1/2 cup cashews nuts
1 1/2c shredded coconut
2 x lemon (juice and zest)
2 Tbsp real maple syrup
2 Tbsp virgin coconut oil (softened but cool)
1 tsp vanilla paste
pinch of sea salt

Method

Place the ingredients into your processor and pulse  until the mixture is smooth.  Using your hands shape the mixture into balls. Roll in coconut and place in the fridge to firm up a little.

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

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

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

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

My new favourite Banana Bread recipe….

Larissa's Banana Bread Recipe

So I thought I had already perfected my Banana Bread recipe however I played around with it last weekend.  I had been using the food processor to make my Banana Granola (recipe to come for that one!) so I thought since its already dirty I’ll just use it to quickly mix my banana bread ingredients together. I assumed I was just going to get a quicker version of usual recipe however I was pleasantly surprised at how much closer it was to ‘normal’ banana bread.

Ingredients

  • 4 eggs
  • 2 large bananas
  • 3/4 cup almond flour
  • 1/2 cup coocnut flour
  • 2 Tbsp brown rice syrup or honey
  • 1 tsp vanilla paste
  • 2 Tbsp coconut oil, melted
  • 1 tsp cinnamon
  • 2 tsp baking soda
  • pinch of sea salt

Method 

  1. Preheat oven to 180ºC and line a loaf tin
  2. Place eggs and banana in the food processor and blend until smooth.
  3. Add the remaining ingredients and then mix again until smooth.
  4. Pour into the loaf tin and bake for around 45 minutes or until a skewer comes out clean.
  5. Once cooled slightly cut and serve with salted butter, almond butter with raspberry chia jam or a topping of your choice!

Enjoy!

Larissa

Director / NZ Registered Nutritionist