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Vanilla Porridge with Blueberry Compote

Vanilla Porridge with Blueberry Compote

Ingredients

⅓ cup rolled oats

½ cup Luz Original Cold Pressed Almond Milk

½ cup water

½ tsp vanilla powder

1 tsp vanilla extract

1 cup frozen blueberries

1 tbsp maple syrup

 

Method

1. Heat oats, water, Luz Original, vanilla powder/extract and pinch of salt in small saucepan over medium heat. Bring to the boil then turn down to low and stir continuously for approximately 5 minutes or until oats are tender and porridge reaches desired consistency. Remove from heat.

2. In the meantime to prepare the blueberry compote, place frozen blueberries and maple syrup in small saucepan over medium heat. Bring to the boil and stir consistently for 10 minutes, until blueberries have completely defrosted and syrup has formed.

3. To serve pour porridge into a bowl, spoon out blueberries on top and then pour desired amount of syrup. You may like to reserve some of the syrup (as there is often a fair amount) for using on top of other dishes such as our berry chia pudding.

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.

Lemon Chia Vanilla Oats

Lemon Chia Vanilla Oats

Serves 1

Ingredients

1/3 cup oats

1 tbsp chia seeds plus extra for topping

1 C Luz Almond Original milk (or 1/2C water and 1/2C Luz)

pinch of salt

1 tbsp stevia (or sweetener of choice)

1tsp vanilla powder OR vanilla extract

Rind of 1 lemon plus extra for top

1 egg white

shredded coconut for topping

 

Method

1. Combine oats, chia seeds, Luz Almond Milk, salt, vanilla and stevia/sweetener in a saucepan over medium heat. Bring to the boil then reduce heat and simmer for 2-3 minutes constantly stirring.

2. Add egg white and continue mixing, until completely incorporated and oats have reached desired consistency.

3. Pour into bowl and top with coconut, lemon rind and extra chia seeds.

4. Serve immediately.

 

Foodie in Focus: Ksenia aka Breakfastcriminals

Foodie in Focus: Ksenia aka Breakfastcriminals

In September we met up with one of our favourite food bloggers and the clever, creative soul behind the awesome instagram account BreakfastCriminals… Ksenia! In true New York style, we met up in iconic Central Park and shared one of Ksenia’s delicious creations…a Dragon Fruit Berry Bliss Chia Pudding (for the recipe click here). In case the picture doesn’t say it all…it was BEYOND delicious and packed with superfood goodness!

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Ksenia founded Breakfast criminals after a visit to Hawaii where she was exposed to the exotic tropical goodness of colourful, superfood packed acai bowls. After a quest to find something similar back home in NYC, Ksenia was disappointed to find the limited options available lacked the love and soul which enriched those with which she had fallen in love with in the Aloha culture. So with some experimentation, inspiration and tonnes of enthusiasm from her friends and the instagram community, breakfast criminals was born!!

From her passion and love for food, health and wellbeing, Ksenia’s Breakfast Criminals has turned into a movement inspiring people all over the world to start their day with a healthy and nourishing breakfast, most importantly made with love! In fact it is the love and soul of the original Hawaiian acai superfood bowls which led to the use of the heart shaped bowl, which has been so hotly requested that she now sells them on Amazon! She also runs incredible acai superfood masterclasses and has her own BreakfastCriminals eBook packed with the recipes for all those incredible bowls she teases us with her on instagram, so be sure to check out her website so you can have access to all the amazing goodness Ksenia has to offer!!

ksenia

In line with her love and passion for health and wellbeing, Ksenia is devoted to Strala yoga and meditation. Recently she completed her 200 hour yoga training and is also undergoing her advanced spiritual leadership training. Through the combination of these passions, she is also about to host SuperYou: Yoga + Superfood Retreat in Nicaragua in early November. Incredible superfood cuisine, created by none other than Ksenia herself, as well as yoga classes, long rainforest walks, pristine beaches and luxury treehouse accommodation – need we say more?!

For more information about Ksenia and Breakfast Criminals check out her website

Breakfast Criminals

OR find her on Twitter, Instagram and Facebook

@breakfastcriminals

breakfastcriminals

 

P.s. A fun fact we found out about Ksenia when we caught up was that she actually grew up in Australia so we can ALMOST claim her as our own!

Cacao Mint Smoothie

Cacao Mint Smoothie

Start your day with this nutrient packed smoothie!
Ingredients

1 cup Luz Almond Cold Pressed Almond milk with Medjool Date

½ bunch mint, roughly chopped

1 tbsp chia seeds

1 tbsp cacao powder

Maple syrup to taste

1 frozen banana

 

Method
1. Blend all ingredients until smoothie consistency, adding maple syrup last to taste.
2. Top with a mint leaf and there you have a delicious and nutritious breakfast which will keep you full for hours!
Gluten Free, Dairy Free, Refined Sugar Free Nutty Loaf

Gluten Free, Dairy Free, Refined Sugar Free Nutty Loaf

Ingredients

2 cups quinoa flakes

1 cup almond meal

1 cup Luz Almond Original Almond Milk

½ cup raw nuts/seed/raisin (plus extra for sprinkling)

½ cup cranberries (or other dried fruit)

2 eggs

2 tsp baking powder

½ cup organic pure maple syrup

1 tsp cinnamon

1 tsp vanilla extract

 

Method

1. Combine dry ingredients.

2.Combine eggs, almond milk, vanilla and maple syrup and add to dry ingredients.

3. Stir until combined.

4. Pour mixture into greased muffin tins or alternatively a lined loaf tin and sprinkle with pepitas and sunflower seeds.

5. Bake in preheated 160 degree (Celsius) oven for 45 minutes for muffins or 1 hour for loaf, or until skewer comes out clean.

6. Allow loaf / muffins to cool in tin.

 

Makes 12 loaf slices or 8-10 muffins

10 Ways to Reduce Your Sugar Intake

10 Ways to Reduce Your Sugar Intake

If you search the internet you will find many recommendations on ways to reduce your intake of sugar. Here we have listed our top ten:

  1. Ditch the processed foods – processed foods are often packed with sugar, fats and salt to enhance flavour and extend shelf life!
  2. Be aware of the many names of sugar – brown sugar, fructose, fruit juice concentrate, glucose, honey, high fructose corn syrup, corn syrup, corn sweetener, invert sugar, lactose, malt syrup, maltose, molasses, raw sugar, sucrose, table sugar.
  3. Learn to label read – stick to short ingredient lists and steer clear of products containing ingredients you can’t pronounce (for more information see Measure Up)
  4. If you do require a sweetener use stevia – naturally derived from the stevia rebaudiana plant
  5. Add spices for flavour – cinnamon is a particularly good one as it helps to stabilise blood sugar
  6. Eat 2 pieces of fruit per day – fruit is a great snack option, in particular lower sugar options such as berries and apples are a great choice. It is also best to avoid dried fruit as it concentrated (albeit natural) sugar.
  7. Eat regularly – consume 3 main meals and 2 snacks to maintain stable blood sugar levels and prevent sugar cravings which can lead to bingeing and overeating
  8. Make your own sauces & condiments – processed versions are often packed with sugars and additives
  9. Be aware of low fat foods – often packed with sugar to make up for flavour loss from the removal of fats
  10. And the best of them all: Always choose whole foods or foods as close to their natural state as possible which have undergone minimal or no processing at all!

For some great information and FAQ on curbing your sugar intake visit the webpage of the queen of quitting sugar herself Sarah Wilson and check out the I Quit Sugar resources!