All posts in Snacks

Vegetables…and how to (easily) eat more

Auckland Nutritionist Larissa Beeby's guide for eating more vegetables

Spinach Pancakes!

Most people know they should be eating vegetables and nearly every person I see in my clinic would benefit from eating more vegetables.  However often people knowing they should be doing something and actually doing it are two different things.  This is often the case in many aspects of life however let’s just focus on vegetables today!

For many the broad statement of ‘eat more vegetables’ can be quiet daunting for many people.  It might be you don’t know what vegetables to eat?  What are currently in season, what vegetables you like, how to cook them or how to add more into  your current diet.  Often when we set goals that are often too board meaning we are setting us up to fail before we even start.  However if we can break down the goal and focus on the how we are going to change we often reach our goals in a more sustainable way.

  • An example of this in relation to the goal of ‘eating more vegetables’ could be:
  • having one vegetable based snack a day such as carrot sticks and hummus
  • introducing a vegetable based breakfast such as a breakfast salad
  • having a vegetarian meal twice a week
  • topping your meals with sprouts, herbs, sauerkraut or micro greens
  • including an extra vegetable to your dinner meals each night
  • purchasing a different vegetable each week that you have never tried before

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

Cacao and Buckwheat Cookies

 

Auckland Nutritionist Larissa Beeby's Cacao & Buckwheat Cookies

A perfect afternoon snack on a cold springs day.

Chocolate chip cookies or Kiwi Crisps as my Gran called them are pretty special too me.  While I am most definitely partial to my original recipe full of sugar, condensed milk, butter, wheat flour and milk chocolate, I also really enjoy my more nutritious version.

Ingredients

  • 50g salted butter
  • 1/4 cup coconut sugar
  • 1 egg
  • 1/2 tsp vanilla paste
  • 1 cup buckwheat flour
  • 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • 2 Tbsp cacao
  • 4 squares of 90% Lindt chocolate, chopped

Method

Preheat oven to 180ºC, and line a baking tray with paper.

Using an electric beater, mix the butter and sugar together until whipped.

Add the egg and vanilla and mix again.

Add remaining ingredients and fold until mixed.

Portion using an ice cream scoop or roll into balls and flatten with a fork.

Bake for around 10 minutes until golden, crispy edges and soft in the middle are the best so make sure you keep an eye on the oven.

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

The perfect afternoon snack – Salted Caramel Bites

Ingredients

  • 2 cups dates
  • 2 cups cashews
  • 2 Tbsp maca powder
  • 2 Tbsp tahini
  • sea salt
  • 1/2 tsp vanilla

Method

Soak dates in warm water for 1 hour.

Grind the cashews in the processor until fine.  Then add all remaining ingredients and blend until smooth.

Continue processing until a ball forms.  If the mixture is too wet add a few more cashews until the desired texture is formed.

Roll in coconut, leave al naturel, or for a decadent snack dip in melted 90% Lindt chocolate.

Place in fridge for at least an hour before serving.

 

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

Summer Snacks!

 

Auckland Nutritionist Larissa Beeby's top summer snacks!

Summer Smoothies!

I think Summer is one of the easiest seasons to pick healthy choices for snacks.  With the abundance of delicious vegetables and fruit in season making it easy to grab snacks based on these.  In NZ over the next few months we have berries, stone fruit, asparagus, tomatoes, and avocados all coming into season.

Here are my top snacks for this summer:

1.  Homemade Guacamole:  I pack this with as much as possible – avocado (of course), red onion, coriander, tomatoes, chilli, lemon and lime and lots of salt and pepper!  It’s best served with some vegetable sticks.

2.  Fresh Berries:  I love nothing more than getting my hands on a punnet of fresh raspberries and sitting in the sun eating them!  Add some natural greek yoghurt or a couple of natural nuts for some protein and good fats and you have the perfect snack!

3.  Stone fruit and Melons: Again go nuts and make the most of them while we can access them!

4.  Pesto:  I always make sure I plant HEAPS of basil to make our own pesto each year.  Nothing beats whipping up a fresh batch and sitting down with some seed crackers and cheese!  I always make sure I make extra each year to freeze to get us through winter.

5.  Beetroot Brownie:  What better way to honour the in-season beetroot than to put it into a brownie!  Check back soon for the recipe on the blog!

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

My current favourite snacks!

Auckland Nutritionist Larissa Beeby's spring snack ideas.

Homemade Seed Crackers – make a batch at the start of the week of an easy.

With Spring in the air I have been feeling like mixing up my snacks!  So here is a quick list of what I am munching on lately:

1.  Seed Crackers.  For years I have been converting clients onto homemade seed crackers and now Donna Hay has released a recipe in her Fresh & Light seasonal magazine and made them hip again, I have seen a mass increase of Instagram worthy pictures of them.  They are quick and easy, super filling and with no nasties.  They have even become the star of many cheese platters.  They are tasty on their own, with pesto and fresh tomato, or cheese or avocado.  So email me today, if you want to join in the bandwagon.

2.  Hummus and Carrot Sticks.  I have always loved hummus but just realised the other day it has been ages since I had made any (probably since last summer!).  And since then it has been a regular on my snacking menu.  Hummus is packed with nutrients, is high in protein and good fats.  Please its a great substitute for other ‘spreads’ on the market. There are some great varieties out there but making your own is super cheap and done in 5 minutes tops.

3.  Frozen raspberries and greek yoghurt.  I am wishing raspberries are in season right now but while they are still $8 a punnet I’ll happily settle for the frozen variety.  We often get caught up on the fresh is best mantra, which in a lot of causes is true.  But with the technology these days and the fact we don’t know how long our vegetables and fruits have been stored for frozen is often better.  Greek yoghurt is a great source of protein and calcium and make sure you choose the unsweetened, full fat variety too keep you full for longer.

 

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