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5 Foods to Help You Avoid the Lurgy this Winter

5 Foods to Help You Avoid the Lurgy this Winter

While our friends in the Northern Hemisphere are revelling in the warmer weather, for us down under, the cooler months have begun to take their toll (unless we have been smart and decided to escape – Hello Europe) which has also meant an increase in colds and flus floating around! Our dietitian Olivia shares the 5 best foods for keeping your immune system in tip top shape:

  1. Fresh (or frozen) fruit and vegetables – you have heard the saying, “an apple a day keeps the doctor away” –  while it takes a bit more than an apple, the fundamental concept is there! Fruit and vegetables are rich sources of vitamins, minerals, antioxidants and enzymes. Antioxidants in particular, boost the immune system by mopping up free radicals which attack cells. When people talk about antioxidants you will often hear them refer to the ORAC value – with higher values corresponding to higher antioxidant content. You will notice when you compare the ORAC values of F&V, a general rule of thumb is the darker the colour, the higher the antioxidant content. Blueberries and raspberries are particularly high in antioxidants so try adding them to your breakfast  or enjoying them as a snack through the day for a seriously delicious and low sugar boost to your immune system!IMG_6435
  2. Turmeric – This bright yellow coloured spice has been getting some serious airtime of late with turmeric being added to everything from your warming curry, the crumbing on your fish and increasingly as an alternative beverage to your morning coffee  (sans caffeine) with Turmeric Latte’s (AKA Golden Milk) popping up on menus everywhere. In an era of ‘superfoods’, Turmeric, a spice which has been around for centuries, has been escalated to stardom status. Curcumin, the active ingredient in Turmeric is responsible for it’s distinct yellow colour, as well as providing a list of health benefits, in particular reducing inflammation, with its benefits been comparable to that of anti-inflammatory drugs! It is also a powerful antioxidant and is a well tolerated treatment for irritable bowel syndrome. Try incorporating turmeric into your regime – we recommend a Golden Latte made on our Almond Milk for a delicious way to get the benefits!
  3. Ginger – A well known spice in Asian and Indian Cuisine, as well as being very popular in the western world, Ginger has long been heralded for its immune boosting properties. It is particularly effective for the relief of nausea and symptoms associated with colds and is best simply served as a ginger tea. Slice fresh ginger and place in mug topped with hot water. Add manuka honey and lemon for extra anti-inflammatory and anti-bacterial properties!
  4. Yoghurt & Fermented foods – Probiotics found in yoghurts and other fermented foods play a major role in maintaining the balance of bacteria within our gut. Ensuring there is adequate good bacteria, is essential for keeping our digestive system functioning optimally as this represents the first line of defence against pathogens which ultimately make us sick. Incorporate yoghurt (try Luz Almond Milk Yoghurt) into your daily routine to give your gut a healthy boost!IMG_6469
  5. Matcha – Before there was turmeric, there was Matcha! A long standing tradition in Japanese culture, the Western world caught wind of this vibrant green powder a little while back and these days it is commonplace to see it in everything from lattes (Have you tried our Matcha Almond Milk?) to cakes, desserts and even pancakes! Matcha which literally meals ‘powdered tea’ is basically a super concentrated version of green tea, concentrated in everything from colour, to taste and health benefits. One of the main benefits associated with matcha is the buzz of energy similar to that of caffeine, but without the jittery and anxious side effects. It also rich in antioxidants (ORAC values 20 x that of blueberries) and is known to enhance mood and improve memory and concentration.Powderalmondsbottle
Chai Latte

Chai Latte


4 Black Tea Bags

2 cups Luz Almond Original or Date Almond Milk

2 tsp ground cinnamon

1 tsp ground cardamom

½ tsp ground ginger

¼ tsp ground cloves

Grind black pepper

Sweetener to taste


  1. Place all ingredients except sweetener into a small saucepan over medium heat with the tea bags hanging out of the pot.
  2. Bring to the boil then reduce heat and allow to simmer for 10 minutes so flavour infuses.
  3. Squeeze tea bags to release flavour, mix and then taste.
  4. Add sweetener of your choice to taste (we recommend maple syrup or honey).
  5. Serve immediately.
Pear & Almond Bircher Muesli

Pear & Almond Bircher Muesli

Inspired by Jamie Oliver’s Pear & Sour Cherry Bircher

Serves 2


  • 1 cup traditional rolled oats
  • 2 tsp chia seeds
  • 350mL Original Luz Almond Milk
  • 1 tbsp Maple Syrup
  • 1 tsp ground cinnamon
  • 1 tsp vanilla extract
  • 1 ripe pear, sliced
  • 30g almonds, chopped
  • 1 tbsp coconut oil
  • 1 tsp cinnamon
  • 200g Vanilla Bean Yoghurt


  1. Combine oats, chia, almond milk, maple syrup, vanilla and 1 tsp cinnamon in a bowl and mix well.
  2. Cover and place in fridge over night.
  3. In the morning heat small frypan over medium heat and melt coconut oil. Sprinkle with cinnamon and place pear slices in pan. Cook for 1-2 minutes each side or until golden brown on the outside. Remove from pan.
  4. Add chopped almond, a little more oil and cinnamon and cook until lightly toasted.
  5. Divide oat mixture between two bowls. Top with pear, sprinkle with toasted almonds.
  6. Top with a generous dollop of Luz Vanilla Bean Yoghurt. Serve immediately.


Gluten Free Almond Pancakes

Gluten Free Almond Pancakes

Serves 4


2/3 cup rice flour

2/3 cup almond meal

1 cup Luz Date Milk

1 tsp vanilla extract

2 eggs

2 tsp baking powder

coconut oil


1. Combine eggs, almond meal, rice flour, vanilla and baking powder in a bowl.

2. Slowly add the Luz Date Almond Milk, starting with a third of a cup and adding more if required to thin out the mixture.

3. Heat a small fry pan over medium heat and add a teaspoon of coconut oil.

4. Add ½ cup pancake batter and allow to cook for 2-3 minutes per side or until set.

5. Repeat with remaining mixture.

6. Serve with fresh fruit, honey comb, edible flours and for an extra treat why not top with a delicious scoop of Luz Almond Burnt Toffee and Macadamia Frozen Dessert!


Thyme, Parmesan and Almond Crackers

Thyme, Parmesan and Almond Crackers

Recipe taken from That Sugar Film website


2 cups almond meal

½ – 1 tsp rock salt flakes

1 egg

1 egg white

2 tsp chopped thyme leaves

½ cup freshly grated parmesan cheese (optional)


  1. Preheat oven to 180 degrees Celsius.
  2. Combine almond meal, salt, thyme and parmesan (if using) in a bowl and stir to combine. Make a well in the centre.
  3. Lightly beat the egg and egg white. Pour into the well.
  4. Using a spoon or knife stir the mixture until it comes together to form a ball.
  5. Place dough ball between two large sheets of baking paper and roll out until very thin (approx. 2-3 mm).
  6. Take the top piece of baking paper off and transfer to a baking tray. Cook for 10 minutes or until golden brown (oops yes we burnt ours around the edges!)
  7. Remove from oven and cut into squares while still warm.
  8. Store in an airtight container in a dark, cool, place.


Matcha Almond Pancakes

Matcha Almond Pancakes


1/3 – ½ cup Luz Matcha Almond Milk

1 egg, lightly beaten

½ cup almond meal

1 tsp Being Co Matcha powder

½ tsp vanilla extract

½ tsp baking powder

coconut oil for cooking

fresh fruit, for serving

honeycomb (optional)


1. Combine egg, almond meal, matcha and baking powder in a bowl.

2. Slowly add the Luz Matcha Almond Milk, starting with a third of a cup and adding more if required to thin out the mixture.

3. Heat a small fry pan over medium heat and add a teaspoon of coconut oil.

4. Add ½ cup matcha mixture and allow to cook for 2-3 minutes per side or until set.

5. Repeat with remaining mixture.

6. Serve with fresh fruit, honey comb and for an extra treat why not top with a delicious scoop of Luz Almond Burnt Toffee and Macadamia Frozen Dessert!

Spiced Chia Pudding

Spiced Chia Pudding

So simple, yet so delicious! Made with our Delicious Date Almond Milk

Serves 1
2tbs chia seeds
1 cup Date Luz Almond Milk
1 tsp cinnamon
1 tbsp flaked almonds, toasted
3 baby Iranian figs in spiced syrup (we used Tar 10 Sticky Fig) (optional)
  1. Combine chia seeds with Date Luz Almond milk and cinnamon mix and leave to sit until chia seeds have swollen (10-20mins).
  2. Refrigerate preferably overnight.
  3. Serve topped with figs (if using) and flaked almonds.




What’s in your fridge Ksenia Avdulova?

What’s in your fridge Ksenia Avdulova?

You might remember a little while back we introduced one of our favourite instagram sensations and food blogger, Ksenia of @breakfastcriminals. Since meeting her in Central Park NYC for a delicious Breakfast back in September we have watched her go from strength to strength, with her delicious recipes having being featured on such blogs as LuluLemon, The Body Book (yes that is Cameron Diaz’s site), MindBodyGreen, Well+Good and Le Pain Quotidien, among others.

Most of you are probably familiar with some of her delightful breakfast smoothie bowls, if you aren’t I suggest you get over to her instagram or blog immediately. However what you probably haven’t seen is the behind the scenes – what is actually in the fridge of the biggest breakfast criminal of them all, Ksenia Avdulova.

So here it is…have a peak inside her fridge:

  • Unsweetened organic almond milk – to make smoothies and oatmealScreenshot 2015-03-11 10.40.41
  • Probiotic foods – miso to make soup, sauerkraut (I can’t live without it), sheep’s milk yogurt from farmers market, kombucha, yogurt starter, capsuled probiotics, powdered probiotic from SunbioticScreenshot 2015-03-11 10.42.13
  • Superfood shelf, jars – flax, cacao nibs, cacao, hemp seeds, nutrition bars (Kind and International Harvest)Screenshot 2015-03-11 10.41.48
  • Nopalina flax mix
  • Snacks: tigernuts, vegan snack packs raw macarons
  • Juice Press ginger fireball juice
  • Ginger and lemon – to make teaScreenshot 2015-03-11 10.42.48
  • Avocado
  • Ran out of greens because I’ve been making kale salads for lunch daily!
  • Raw cacao beans that I brought from Nicaragua with intention to make my own chocolate
  • Sprout living sprout mix to add to smoothies, oats and salads adding nutrition valueScreenshot 2015-03-11 10.43.50
  • Eggs
  • Veggie burger mix
  • Tahini
    Screenshot 2015-03-11 10.43.05
  • In the back: all my bulk cacao and cacao nibs from Frontier Coop (the best ever!)
  • Aloe vera juice – alkalizing when mixed with water or as a shot
  • Chlorophyll
  • Spelt flour
  • Rice paper-  to make veggie rolls

 Quick Q&A with

Q: How do you maintain a healthy weight?
A: “Exercise is non-negotiable – I’m a sucker for a sweaty vinyasa and a good cardio. Not only it gets my heart rate up and is plain fun, but also it helps me connect with my body on a different level, which ultimately helps control appetite and emotional eating. A few more rules I follow is not shopping when hungry, and only buying groceries that I won’t regret eating 🙂 And rule number one of course, never skipping breakfast! It’s often my biggest meal of the day.”

 Q: Why is a healthy weight important?
A: “Let’s get real, nothing feels more amazing than having a strong sexy bod! It gives you the confidence to go for your dreams and accomplish all your goals.”


Get in touch with Ksenia:




What’s in your fridge Vie Active?

What’s in your fridge Vie Active?

For those unfamiliar with this awesome brand, Vie Active is an active wear brand based in Sydney Australia.”Vie Active is a luxury, high-performance activewear brand with a Bondi-cool attitude that was created for precisely the way we live our lives. High-performance clothing that enables us to enjoy the benefits of living an active life without having to compromise on how we look and feel. Founded in Australia’s famous Bondi Beach in 2012 with just 8 Merino styles, founders Bryan and Noa Ries wanted to create activewear that was not only technical and discreetly luxurious but also captured the fun and freedom of their lifestyle by the beach.” (excerpt from Vie Active website)

Luz Almond proudly collaborated with Vie Active a while back on their awesome Barre & Brunch event which raised money for the Butterfly Foundation, an not-for-profit organisation which provides supports to those people and families suffering from eating disorders. It is not only their beautiful range of functional and fashionable activewear which is why we love this brand so much but also this down-to-earth attitude and support of such organisations.

As an activewear brand, it is unsurprising that the Vie Active girls are passionate about health so we asked them if we could have a peak inside their fridge, to which they welcomed up with open arms. Check it out:



A little more on what’s inside the Vie Active fridge:

  • Lots of fresh berries to snack on throughout the day and add to smoothie bowls and salads
  • Fresh Medjool dates for when our afternoon sweet tooth hits
  • Avocados – we love including these in our green smoothies and salads to pack our diet with healthy fats
  • Almond butter – perfect to snack on with apples
  • The bottom shelf has our green smoothie essentials:
    • fresh kale
    • bananas
    • bee pollen (an amazing complete source of protein)
  • Greek yoghurt to add some protein to our berries
  • Smoked salmon – we’re in LA at the moment so spelt bagels with avocado and smoked salmon are a go to lunch after a hard workout
  • Unsweetened almond milk ( it would be Luz if we weren’t in LA) essential for our smoothies, raw deserts and our coffees


Quick Q&A with Vie Active

Q: Why do you think it is important to maintain a healthy weight?
A: A healthy weight is important to us because if your weight is healthy it’s more likely your body is healthy. You have a lower risk of disease, health problems and aches and pains and when your body is running well you feel and look better.

Q: What do you do to maintain a healthy weight?
A: To Vie Active maintaining a healthy weight requires a healthy relationship with not only food and exercise but also your mind. There are a lot of factors that come into play when maintaining a healthy weight – stress, hormones, activity levels and many of these can relate to how you feel. We believe the happier and healthier you feel the easier it is to maintain a healthy weight. One practice we try to do regularly is taking time to do something that loves our body back – yoga, a massage, dry body brushing – these things make us feel happy and healthy and that makes it easier to make healthier choices, be motivated to exercise and maintain a healthy weight.


Get in touch with Vie Active & check out their amazing range of activewear:

What’s in your fridge Jordanna Levin?

What’s in your fridge Jordanna Levin?

Jordanna Levin is the founder of one of our favourite blogs, ‘The Inspired Table’. She is a holistic wellness coach whose focus is to heal people’s ‘complicated’ relationship with food. She believes food should inspire and nourish, not be a source of stress and anxiety. Through her coaching programs, cooking workshops and popular healthy food blog she’s creating a new movement of mindful and inspired eating.

We were delighted to get a sneak peak inside Jordanna’s fridge. Enjoy checking it out for yourselves!

Jordanna's fridge


A little more on what is in Jordanna’s fridge (in her words, it was a little random on this day!):

  • 2 types of yoghurt: Coyo and goat’s milk. The reason there is two because I prefer Coyo on sweeter things like porridge or with fruit, and then goat’s milk on savoury meals like curries and salads. I find straight cow’s milk yoghurt a little hard to digest these days. Goat’s milk is a good compromise, plus it’s DELICIOUS.
  • Fresh coconut: I have a serious coconut addiction. I add the water to my smoothies most mornings. The carton stuff just isn’t the same. I try and make sure I use the whole coconut too. I usually freeze the flesh i don’t eat and add it to smoothies or banana soft serve.
  • Raw Sisterhood sauerkraut: I always have a jar of this in the fridge and eat a spoonful with every meal. I’m usually a Golden Goodness (full of turmeric and ginger) fan, but this week I bought the Pickle Me Pink (full of beets).
  • 2 jars of random: I always have countless jars of weird things in my fridge. The top jar is some cold pressed turmeric and ginger juice that I made the day before to add to teas and hot almond milk drinks. The bottom jar is a raspberry chia pudding that I made the night before to have for breakfast with some Coyo and probably some activated buckwheat.
  • Organic eggs: Always! It’s eggs for days at my house. Soft-boiled, scrambled, poached, in crepes, in banana bread… I couldn’t survive without them.
  • Vegemite: You can see the yellow lid peeking out from over the back. I love the stuff, I can’t deny it! Vegemite and avocado on sourdough with a poached egg on top is my idea of breakfast heaven.
  • Orchard St Turmeric Kefir: I’m surprised this was in the fridge, they never last more than 2 minutes once i buy them. I’m fortunate enough to live a 5 minute walk from Orchard Street elixir bar in Bondi, I must have planned ahead this day and had one ready to go for an afternoon pick me-up.
  • Organic veggies: I actually couldn’t get my veggie crisper in shot here, but my fridge is usually full of lots of vegetables. Although I end to buy as I need it these days. I was sick of getting to the end of the week and finding I wasn’t able to get through everything. Its such a waste. I’m lucky that my local grocer has such a wide selection of organic fruit and veg.

 Jordanna Levin1

Quick Q&A with The Inspired Table

Q: Why do you think it is important to maintain a healthy weight?
A: “I think we place too much emphasis on weight, size and body shape. When I’m working with my clients and they come to me with weight issues I think it’s really important to shift the focus from a desired weight range or dress size and ask them what being healthy would feel like to them. What would it feel like to have boundless energy, have a clear head, sharp mind, restful sleeps, glowing skin and improved self-esteem? How would it affect their job, relationships, family and hobbies? There are so many varying degrees of “healthy”, but if somebody can say that they’re nourishing their bodies with nutrient-rich foods, moving their bodies with regular exercise and taking the time for self-care and stress management then being “healthy” has the ability to transform peoples lives.”

Q: What do you do to maintain a healthy weight?
A: “Well, I do things a lot differently than I did in my early twenties I’ll tell you that much. The biggest key factor for me to remain healthy is to really tune in to my body and listen to what it needs. I spent years exercising like a crazy lady and restricting my diet only to have a serious adrenal burnout at the age of 25, 2 years without a period and a massive disconnection from what my body really needed. These days I eat when I’m hungry and try to squeeze as many nutrients as I can into each meal, which means lots of green vegetables, small amounts of grass fed meats, fresh seafood, good fats and superfoods like quinoa, chia and cacao. If my body feels nourished it stays pretty happy. I also exercise less these days. I do yoga most days and then throw in some brisk walks and a couple of HIIT sessions, but if my body says ‘no’ and somedays it does, I just take it easy that day. Meditation is the last bit of the puzzle for me. Actually, mindfulness in general. Once I eliminated the stress from eating and exercising the whole being healthy thing just kind of fell into place. We are so incredibly hard on ourselves sometimes and the mere act of being gentle and kind can make physical and emotional transformations in people that no amount of dieting or exercising could achieve.”


Get in touch with Jordanna: