All posts in Snacks

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

 

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

 

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

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

 

 

 

Courgette Brownie

Ingredients

  • 1 large courgette
  • 1 cup salted peanut butter
  • 3/4 cup almond flour
  • 1 egg
  • 1/2 tsp cinnamon powder
  • 1/2 tsp vanilla paste
  • 1 tsp baking soda
  • 1/2 block of Whittakers 80% Chocolate

Method

  1. Preheat oven to 180C.
  2. Grate the courgette into a large bowl ( I use my parmesan shaver to make it super fine).
  3. Add the rest of the ingredients and mix.
  4. Pour into a greased baking tin and back for around 30 minutes or until a toothpick comes out clean.

Enjoy!

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

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 

 

 

 

Black Forrest Bliss Balls

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I had to make something to share for a morning tea this week and I wanted to make something a bit different….I normally make a fresh gucamole, salsa or hummus to have with carrot, celery, and capsicum sticks.
However I thought I would make some bliss balls as they are super quick and easy to make. Brazil nuts are a fantastic source of selenium and we only need 2 per day to get our Recommended Daily Intake. Selenium is required by the body in very small amounts for proper growth and functioning.

Ingredients
70g Brazil Nuts
1/4 cup Pumpkin and Sunflower seeds
1/2 cup Dates
1/4 cup Cacao powder
1/2 cup Frozen Raspberries.

Method
First blend the brazil nuts in the food processor to a fine powder and add the seeds, dates and cacao powder. Add the raspberries at last and blitz for a few seconds to mix.
Roll into balls and freeze. Best eaten straight from the freezer.

Larissa

Director / Nutritionist