Blog : fitness

Sweet & Spicy Almonds

Sweet & Spicy Almonds

The perfect solution to that mid afternoon snack attack!

Ingredients

  • 2 cups raw almonds
  • 20g butter
  • 2 tsp olive oil
  • 1 tbsp cinnamon
  • 1-2 tbsp coconut sugar OR honey
  • 1 tsp paprika
  • 1 tsp cumin
  • 1 tsp sea salt
  • Chilli flakes (optional)

Method

  1. Melt butter in large frypan over medium heat. Add olive oil then add almonds.
  2. Toss almonds to coat then add seasoning ingredients, stirring regularly to coat and allow to roast without burning.
  3. Once covered and lightly browned removed from heat and pour onto baking paper lined tray.
  4. Allow to cool.
  5. Enjoy by the handful!

 

Sweet Anti-inflammatory Roast Pumpkin Soup

Sweet Anti-inflammatory Roast Pumpkin Soup

Recipe courtesy of  The FODMAP Friendly Vegan

“Oregano is an amazing herb from a health perspective, and has been traditionally used to treat respiratory tract disorders, gastrointestinal (GI) disorders, menstrual cramps, and urinary tract disorders. It is often used in naturopathy to treat candida due to its potent antibacterial properties. It also contains vitamins A, C, E, and K, as well as fiber, folate, iron, magnesium, vitamin B6, calcium, and potassium. One active agent in oregano is rosmarinic acid, which is a strong antioxidant that may support immune system health. Fresh oregano has an intriguing, complex flavour, and the herb is among the few that dries incredibly well. In this recipe it draws out the sweetness of the caramalised pumpkin perfectly. This recipe will definitely become a family staple.”

Serves 4

Time taken: 50 mins

This is one of my favourite soups to prepare when my tum is playing up. Not only because it’s so easy to create, but also because it’s one of the tastiest. It is creamy (yet without cream), creates a cozy, warming feeling in your belly, is well-seasoned, and, to top it all off, is incredibly good for you! Oregano is an amazing herb from a health perspective, and has been traditionally used to treat respiratory tract disorders, gastrointestinal (GI) disorders, menstrual cramps, and urinary tract disorders. It is often used in naturopathy to treat candida due to its potent antibacterial properties. It also contains vitamins A, C, E, and K, as well as fiber, folate, iron, magnesium, vitamin B6, calcium, and potassium. One active agent in oregano is rosmarinic acid, which is a strong antioxidant that may support immune system health. Fresh oregano has an intriguing, complex flavour, and the herb is among the few that dries incredibly well. In this recipe it draws out the sweetness of the caramalised pumpkin perfectly. This recipe will definitely become a family staple.

Nourishing Ingredients:

  • 1 jap pumpkin (you could use butternut too – however note this is less FODMAP friendly due to its Oligos & Polyols content – so judge for yourself if this is safe)
  • 1 large carrot, cut into thick rounds
  • 1/2 cup roughly chopped spring onion tips
  • 1 tsp pure maple syrup
  • 3 cups vegetable stock (homemade is best to avoid added onion and/or garlic powders)
  • 1 cup Luz Almond original almond milk
  • 2.5 cm piece of fresh ginger, peeled and minced
  • 3 oregano sprigs (or 2 tsp dried oregano)
  • 1/2 tsp turmeric (you can use freshly grated or powdered)
  • A sprinkle of ground nutmeg
  • Coconut oil for frying
  • Extra virgin olive oil for coating
  • Himalayan salt & pepper to season
  • Optional: toasted pumpkin seeds & coconut cream to top

 

To Create: 

  1. Preheat an oven to 190ºC. Cut the pumpkin in half & scoop out the seeds.
  2. Place both halves on a baking sheet and fill each cavity with 1 sprig of oregano.  Drizzle the pumpkin with olive oil and sprinkle it with salt & pepper.
  3. Carefully turn the halves. Roast for about an hour, until soft and caramelised. Remove the pumpkin from the oven (turning off the oven) & allow to cool for 10 minutes.
  4. Place a heavy-bottomed pan on medium heat. Sauté the spring onion tips in some coconut oil. Add the ginger and chopped carrot and stir to combine. Scoop out the flesh of the cooled pumpkin and add it to the pot. Add the turmeric and maple syrup. Stir well. Allow the mixture to caramelise slightly but keep an eye on it.
  5. After a few minutes, add the vegetable stock to the pan and stir. Lower the heat and allow the mixture to simmer for 20 minutes.
  6. Using an immersion or high-speed blender, puree the soup until smooth. Add the nutmeg and stir. Taste and add salt & pepper as required.
  7. Pour the soup into bowls and top with some oregano leaves and a swirl of coconut cream if you’re feeling fancy. You could also add some toasted pumpkin seeds or activated buckwheat for added crunch.
8 Ways with Luz Almond Yoghurt

8 Ways with Luz Almond Yoghurt

  1. Add it to your smoothie
  2. Have it with muesli and fruit
  3. Make it the star in our trifle (see our recipe)
  4. Freeze it into ice blocks – Blend with berries or other fruit and then pour into ice-block moulds to make a healthy ice cream alternative for the kids (or adults)
  5. Make your own homemade bircher muesli
  6. Enjoy it as an alternative to ice cream
  7. Turn it into a satisfying afternoon snack – sprinkled with cinnamon and a small handful of chopped nuts
  8. Or simply enjoy it just as it is!
Orange & Pomegranate Bircher Muesli

Orange & Pomegranate Bircher Muesli

Inspired by a recipe from Theresa Cutter, the Healthy Chef

Serves 2

Ingredients

  • 1 cup traditional rolled oats
  • 1 tbsp chia seeds
  • 1 tsp vanilla extract
  • Juice from 1 orange
  • 200g Luz Almond Vanilla or Natural Yoghurt
  • Arils from 1 pomegranate
  • 2 oranges, chopped
  • 1 green apple, finely chopped
  • Honey / maple syrup

Method

  1. Combine oats, chia seeds, orange juice and yoghurt and mix to combine. Cover and allow to soak overnight.
  2. Fold through apple and divide between two bowls.
  3. Top with fresh orange, pomegranate arils and a light drizzle of honey.
  4. Enjoy immediately or take in a container or jar to work!

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Spiced Chocolate Smoothie

Spiced Chocolate Smoothie

For a nutritious breakfast or an awesome post work out snack, try this delicious smoothie made with our Original Cold Pressed Almond Milk and Sunwarrior Chocolate Protein powder!

Ingredients

1 scoop Sunwarrior Chocolate Protein powder

1 cup Luz Almond Original almond milk

¼ avocado

½ frozen banana

2 tsp cacao

Cinnamon

Nutmeg

Ice cubes

Stevia to taste

Method

1. Blend all ingredients in a blender or vitamix.

2. Serve topped with crushed almonds and shredded coconut.

How Almond Milk helps with Weight Maintenance

How Almond Milk helps with Weight Maintenance

With a team of accredited dietitians and food experts we are the first to admit that there is not one miracle food or weight loss secret. Instead we are firm believers in consuming a diet rich in whole foods and variety from each of the food groups to ensure you are meeting your nutritional requirements. If you choose to adopt a vegan, vegetarian, gluten-free or other kind of diet for any of the various reasons, we encourage you to do so carefully and in consultation with a fully qualified dietitian or nutritionist to make sure you are still able to meet your nutritional requirements.

And while there is never going to be one simple solution, there are certain foods which can contribute to a healthier diet and lifestyle and may in fact help you control your weight. Lucky for us almond milk is one example of this and here is why:

  1. Contains less kilojoules than dairy milk and other non-dairy alternatives
  2. Low in carbohydrates – with 2.5g per serving, it has significantly less carbs than dairy (~12.0g/serve) and most non-dairy alternatives including soy (~12.0g/serve) and rice milk (~24.0g/serve)
  3. Contains good fats – good fats not only contribute to increasing our good cholesterol, they also help slow down digestion and are particularly good at keeping us feeling full for longer
  4. Naturally contains no cholesterol – plant products are naturally cholesterol free which means no increase in bad cholesterol which can increase risk of heart disease, as well as other chronic diseases
  5. Naturally low in saturated fat – almonds contain very little saturated fat, thus almond milk is also very low in saturated fat, once again helping to reduce risk of heart disease
  6. No impact on blood sugar levels – while carbohydrates are responsible for increasing blood sugar levels (BSLs), given the low level of carbs in almond milk, it has little to no effect on blood sugar levels which is great for diabetics who need to carefully count their carbohydrate intake. Plus for those non-diabetics, maintaining balanced BSLs helps prevent people from over – eating which is often cause by the dips that subsequently follow spikes in BSLs.

To learn more facts and tips for the health-savvy, subscribe to our monthly newsletter or email [email protected] and our dietitians can answer any questions you may have.

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:

whatsinyourfridgevie

 

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

 logo-bondi

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:

Clean Green Smoothie

Clean Green Smoothie

Ingredients

½ frozen banana

1 cup Original Luz almond milk

1 small lebanese cucumber

1 handful baby spinach leaves

5 ice cubes

1 tsp vanilla extract

 

Method

1. Blend and serve immediately!