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

A little about me…

Auckland Nutritionist Larissa Beeby's food ethos

Auckland Nutritionist Larissa Beeby’s food ethos

So here is a little taste about me and my personal ethos with food as I often get asked this by my clients.

I love my plant based diet, packed with vegetables and fruits.  Organic if possible but hey I know it doesn’t happen every week so I don’t stress.  I believe when it comes to vegetables and fruit its just more important that you are eating it at all. I eat as seasonally and local as possible.  We eat mainly red meat (the joys of being brought up on a sheep and beef farm) and fish, with a little chicken and pork, so basically it all.  And again local.  We eat mainly home made fresh food.  I do raw, I do cooked, I do vegetarian and some days I might even do vegan.  I do dairy and I do grains. I drink coffee and alcohol occasionally (with meals!).  I eat cake on birthdays and dessert some nights. I enjoy eating out with friends and love eating whatever home cook meals are served by friends and family.  I drink warm water and lemon every morning without fail along with 3L of water throughout the day.

I am not a fan of fizzy drinks, low fat, artificial sweeteners, counting calories, drive throughs, and I don’t do factory farmed, cagged or mass produced anything.

I move my body everyday, it might be walking my dog, yoga (my favourite exercise) and 30min weight lifting sessions.  I get at leat 8 hours sleep everynight.

I’m not saying this is what you have to do to be healthy, its just what I know my body thrives with.  These aren’t my ‘rules’ its just how I normally live!  And I’m not saying this will work for you but I can help you create your own healthy lifestyle.

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

How to eat more fruit this winter…

 

Auckland Nutritionist Larissa Beebys top tops to eating more fruit this winter

Winter Smoothies

So I have a confession to make.  I’m not the best fruit eater.  In summer I can easily eat my weight in fresh raspberries but apart from that the best I generally get is fruit in smoothies or berries topped on my porridge/chia puddings/bircher.  I do occasionally crave a crisp apple but I normally will snack on veggies over fruit.  However I am always trying to sneak more fruit into my diet.  Fruit is such an easy snack, plus its packed packed with so many nutrients.  I find a lot of people struggle with fruit throughout winter as our choices here in NZ aren’t as exciting as summer, so heres my top tips:

1.  Stewed Fruit:  Luckily Rhubarb is in season during winter.  Technically it is a vegetable but since we eat it like a fruit thats what we call it!  I stew a batch during the weekend making it easy to put on your hot porridge each morning.

2.  Curries:  So I know this isn’t for everyone but have you had a Duck Curry lately…How good are those grapes!

3. Crumbles:  Winter is the perfect time to have crumble for dessert.  Its quite possibly the best comfort food.

4.  Warming smoothies:  Ok so most of the time during winter I don’t feel like smoothies…due to the obvious!  But when I do I take to adding warming spices such as ginger, turmeric, and cinnamon.  Plus its a great way to “spice” up your flavour combinations.

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

How to get the men in your life eating vegetarian meals…

Auckland Nutritionist Larissa Beeby's Silcilian Curry

Sicilian curry with crunchy baked kumara chips.

Ok so I really don’t mean to be sexiest here but every time I see a client we talk about vegetarian meals and in particular legumes. As most people can benefit from including more legumes in their diet. Legumes are high in both dietary and soluble fibre, which is great for our bowels and cholesterol levels. They are also a good source of quality carbohydrate and are low GI so keep us full for longer. Plus they contain protein, B vitamins (including folate), antioxidants are being plant based are naturally low in saturated fat. AND did i mention they are low cost? The common concern is how the men in the house are going to handle this, so here are more top tips on how to start introducing not only meat free meals but also legume packed meals.

1. Make it filling! Most people’s misconception on vegetarian meals are that they aren’t filling and I guess if all you are picturing is a plate of lettuce then yes its probably not going to fill you up for long. But the key here is legumes. They are packed full of carbohydrate, fibre, and protein. And there are plenty to choose from….red split lentils, chickpeas, puy lentils, kidney beans, butter beans, brown lentils……..
2. Add olives. My brother taught me this one! Olives make any dish better. Just try it

3. Mex-I-Can? Who doesn’t love Mexican. Add lots of guacamole, spicy salsa and refried beans and your bean mix will taste so good no one will even notice there is no meat there

4. Fancy cherry tomatoes. Yes they are about triple the price of a can of crushed tomatoes but hey they make any curry or stew that little bit sweeter and prettier.

5. Chilli!

 

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

5 Quick Breakfasts for Winter Mornings

Auckland Nutritionist Larissa Beeby's top 5 breakfast ideas

Auckland Nutritionist Larissa Beeby’s top 5 breakfast ideas

Breakfast is one of my favourite parts of the day.  Ok I have heaps of favourite parts and most of them involve food, but after 10ish hours give or take of no food I am always ready for breakfast!  So this leads me onto my point, breakfast means just that breaking the fast.  What you eat along with what you drink first thing in the morning is incredibly important.  Aim to include a portion of good carbohydrate, good fats, quality protein and a serve of vegetables (or fruit) or two.

I don’t tend to crave smoothies as much in winter, so here is what I am loving now the mornings are a little cooler.

  1.  Porridge with stewed rhubarb: 1/2 cup of wholegrain oats cooked in milk of your choice, rhubarb (bonus as this is actually a vege!), and a sprinkle of pumpkin seeds and almonds.
  2.  Scrambled eggs with spinach and mushrooms:  This is way quicker than it sounds, scrambled eggs literally take less than a minute to cook, throw in 2-3 veggies of your choice and you will have breakie in less than 5!
  3. Overnight oats (but HEATED – go on try it!): In a container, add 1/2 cup of wholegrain oats, 1 Tbsp chia seeds, 1 tsp pumpkin seeds, 1`tsp sunflower seeds, 1 tsp sliced almonds, a pinch of cinnamon and vanilla paste, 2 Tbsp frozen berries and cover with your choice of milk.  Then in the morning, zap in the microwave or gently heat on the stove.
  4.  Homemade Banana Bread with Almond Butter:  By making a batch of my banana bread, slicing and storing in the freezer you will always have a quick breakfast on hand.  There is something about hot tea and toast on a winters morning.
  5. Sourdough with avocado or if avocados are still $6 each and you don’t want to re-mortage your house then peanut butter, banana and cinnamon is always awesome.

 

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

Courgette, Pea, Broccoli and Feta Fritters

Auckland Nutritionist Larissa Beeby's Courgette and Pea Fritter Recipe

Fresh, light and tasty – these fritters our a delicious vegetarian meal

 

Ingredients

  • 2 x courgette grated
  • 1 x Lemon ( rind only)
  • 2 x garlic cloves
  • 1 cup of frozen peas
  • 1 cup of broccoli ‘rice’
  • handful of mint, chopped
  • 2 Tbsp buckwheat flour
  • 2 eggs
  • 1/4 cup Goats feta
  • Black pepper

Method

  1. Grate the courgettes, and leave for ~20minutes.  Then squeeze out the excess liquid and discard.
  2. Finely grated lemon zest and garlic add to courgette.  Then add peas, broccoli rice, mint and flour and mix.
  3. Beat the egg, then add to the courgette mixture along with  a good pinch of black pepper  (Feta is naturally quiet salty so you shouldn’t need to add any extra salt here) . Scrunch it all up really well with your hands (yes its messy but is the easiest!) , then crumble in the feta and mix again.
  4. Heat a good drizzle of oil in a frying pan and fry tablespoons of the mixture for a couple of minutes each side until golden – these fritters make a lovely meal with a crunchy leafy salad, some sweet chilli sauce and lemon wedges for squeezing over.

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

The 3 things I am loving this month

The 3 things Auckland Nutritionist Larissa Beeby is loving this week.

1.  Lululemon Pure Practise Bra:  So if you have boobs and do yoga this bra is for you.  Plus it is a longline design and just looks awesome. And I’m currently wearing mine as I blog and it was good for walking the dog this morning too as you can tick those boxes too ;-)

2. Adidas Superstar Originals:  These are by far my favourite shoes at the moment, and I am literally wearing them everyday which I never do.  I team them with everything from skinny jeans, black pants and skirts….They are a must for anyone channeling their inner “athleisure” to work this winter.  Just add a blazer and you are good to go.  Good luck at trying to find yourself a pair but when writing this I did notice that Stylerunner currently at some in stock!

3. Eboniivory Teeth Whitener:  I always research the products we use in our home and all of our beauty products to ensure there are no nasty chemicals lurking in them.  And this includes everyday products that people don’t often consider…such as toothpaste, body wash, laundry powder.  I would encourage everyone to pick up these products in their home, and if you don’t know what the ingredients are google (ok so I don’t normally encourage google for anything health related but if we are talking cleaning or beauty products…go for it!)  Because if you don’t drink poison why would you coat your teeth with it.  Natural cleaning and beauty products don’t cost an arm and a leg these days as there are heaps of products on the market now.  I have only used this for a couple of weeks but am stoked with the results and it also makes your teeth feel super clean.

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

Larissa’s top 5 tips to get through Autumn

 

Auckland Nutritionist Larissa Beebys tips on how to get through Autumn

Kombucha – a good way to get your dose of probiotics!

1. Start everyday with a warm lemon water.  For me its not only delicious, but it delays my first coffee until after breakfast.  Of course it is also packed with vitamin C which will boost your immune system and starting the day with water is always a great idea to begin rehydrating after a night of rest.

2. Get 7-8 hours of sleep per night.  I know its super tempting to cuddle up on the couch for winter and this might just be a good idea as your body rejuvenates and strengthens itself when its rests!

3.  Make vegetables and fruit your friend!  Vegetables and fruit are packed full of vitamin C which help to strengthen our immune system.  Apart from fighting infections vitamin C works as an antioxidant to protect our body from damage, is involved in the growth of tendons, bones and ligaments and also increases our absorption of iron. Aim to get a range of different colours each day.

4.  Soak up the last of the sun!  Vitamin D plays a crucial role in supporting our immune system. The best way to improve our vitamin D levels is to get around 30mins of sunlight a day (but not when it is at its highest!)

5.  Say hello to the friendly bacteria.  I have written about this before, but our gut houses a whopping 80% of our immune system.  Therefore keeping a healthy and happy gut is incredibly important.  So while we can take supplements (preferably one that contains different bacteria and refrigerated!), there are lots of whole and fermented foods that are great sources of probiotics such as fermented miso, sauerkaurt, kimchi, kombucha, yoghurt, and kefir.

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