- 3 cups of greens (I start with the top stalks and leaves of a celery and then make up the rest with whatever I can find in the fridge or garden – think kale, spinach, basil, coriander, parsley and even broccoli stalks)
- 1/2 cup cashews
- 1/4 cup parmesan
- 3 cloves of garlic
- ~1/2 cup of olive oil
- 1 lemon squeezed
- and a pinch of salt and pepper
1. Place everything in your food processor, and process until everything is finely chopped.
2. Spoon into a jar and press down firmly.
3. Top with a layer of olive oil and keep in the fridge.
4. This doesn’t last long in our house so is gone within a week. But will easily keep in the fridge for a few weeks and even in the freezer!
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.
Director / NZ Registered Nutritionist
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
Director / NZ Registered Nutritionist
So you may have seen this green bottle popping up at your local supermarket, dairy or service station…and you may find yourself asking is this actually healthy???
Here is my quick take on it….
Yes Coca Cola Life has 35% less sugar than regular Coca Cola. However this means that one 600ml bottle still contains 40g of sugar or 10 teaspoons!
The WHO recommendations adults to consume NO MORE than 6 teaspoons of sugar per day (AND children are less than this again). So if you polish off this bottle that is your entire day (and some!) without even thinking about actual food!
The green label along with their clever marketing does imply it is a ‘healthier’ drink however the ingredient list and nutrition panel tell a different story.
So to answer my question is this a healthy option?…..The healthiest option is to leave this on the shelf!
Director / NZ Registered Nutritionist
While I was in hospital I decided to get back into daily mediation. This is something I have dabbled with in the past and have really enjoyed it. The benefits of mediation are endless…..helping with stress, focusing on the present, increasing self-awareness, reducing negative emotions, decreases muscle tension….
I recommend everyone to set themselves a challenge and give it a go. Even if its just 3 minutes a day.
So here are my tips
1. Accept that your meditation space doesn’t have to be quiet. I often mediate on the way to work in the car. Plus its a great skill to master. Once you have mastered the commute you can do it anywhere!
2. Be flexible about the time of the day you meditate. While morning is optimal, some days it may be lunch time or the afternoon that works best.
3. Be creative. Try meditating at the beach, in the park, at home, at work. You will get great satisfaction knowing you can mediate anywhere.
4. Expect the unexpected. Be prepared for unexpected thoughts to arise. Keep calm in the mind and breathe them away.
5. Be kind to yourself. Mastering your own meditation takes time. Be kind. Be patient. Be grateful.
So if we like it or not…Mondays are inevitable.
And this may come as a surprise to many but I love Mondays. Mondays are a fresh start. Meaning each week you get the chance to make new goals. Perfect!!!
Here are a few of my tips to make YOUR Monday more enjoyable.!
1. I spend time on Sunday planning my week and doing some food prep. I make nut balls, protein muffins, bircher muesli and even homemade chocolate so there are no excuses. I also make a rough plan of what are dinner meals will be.
2. Get an early night! Making it easier to get your butt up to the gym in the morning, so you start the week off on the right foot. I pack my gym bag at night, lay out my gym clothes and pack my smoothie/breakfast/snacks/lunch all the night before so I can leave the house with my eyes shut still.
3. No snoozing. Im not a fan of hitting the snooze bottom..even at 5am. Alarm goes off and I get up straight away. Don’t even think about procrastinating!
4. Cut back on the drinking. I personally know this one is hard. Sundays are extremely tempting to have the occasional tipple especially if the sun is out or the fire is roaring.. But cutting back on alcohol over the weekend means your mind will be clearer and you will be less sluggish on Monday morning.
5. Before you leave work on Friday write your to do list for Monday. THis means you will not be stressing all weekend as everything you need to get done when you hit the office again is all laid out!
6. Take some time out for you! Sunday afternoon is a great chance to do something for you – yoga and a walk are my fans! Trust me, you will feel better for it come Monday morning.
7. Head to the markets! Stock up on lots of fresh fruit and vegetables on Sunday so all your meals during the week will be nutrient dense packed with lots of vitamins, minerals and fibre. Meaning making a smoothie or salad everyday so you aren’t tempted by your local cafe.
Tonight we are having mexican for dinner and Im pretty excited. Mexican is not only one of my favorite things to eat but also one of my favorite things to cook. Personally I think its hard to beat the combination of chill, coriander and lemon juice and in terms of meat free meals this gets the approval from JS. Bonus!
He is my twist of a mexican bean mix.
oil, a dash
2 celery sticks, chopped
3 garlic cloves, finely chopped
1 knob of fresh ginger, finely chopped
1 Tbsp cumin, ground
1 Tbsp coriander, ground
1 chili or 1 tsp ground chili
1 Tbsp cacao powder
1 can chopped tomatoes
1 can refried beans
1 can four bean mix, rinsed
1 can chickpeas, rinsed
In a large saucepan, add a dash of oil and once warm, gently sauté the onion, celery, shallot, garlic and ginger. Add the spice and dry fry for 3 minutes, stirring.
Add the tomatoes and beans and stir. Add cacao and chili.
Simmer for around 20minutes.
Serve with cauliflower rice, homemade salsa, guacamole and cashew cream.!
Director / Nutritionist