Blog : healthy

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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Warm Cacao Chia Pudding

A delicious gluten and dairy free alternative to an old favourite!

Ingredients
  • 3/4 cup Luz Original Cold Pressed Almond Milk
  • 1 tsp coconut oil (optional)
  • 2 tbsp chia seeds
  • 1 tbsp rice malt syrup or maple syrup
  • 1 tbsp raw cacao
  • 1 tbsp nut butter
  • 1 tbsp chopped almonds to serve
Method
1. Combine all ingredients except chopped almonds in a small saucepan over low heat.
2. Heat for ten minutes stirring continuously.
3. Serve topped with almonds!
This nutritious and utterly delicious breakfast, packed with healthy fats, protein and antioxidants should keep you full for hours!!!
Quinoa Porridge topped with Panfried Cinnamon Pear

Quinoa Porridge topped with Panfried Cinnamon Pear

Ingredients

  • ¼ cup uncooked quinoa, rinsed
  • 2/4-1 cup water
  • ½ cup Luz Almond Cold Pressed Almond Milk with Dates
  • ½ fresh pear, thinly sliced
  • 1 tbsp coconut oil
  • 1 tsp ground cinnamon plus extra for dusting

Method

1. Combine water, quinoa, cinnamon and vanilla in a saucepan on medium to high heat. Bring to the boil then reduce heat to low and cover for 10 minutes, stirring occasionally.

2. Add Luz Almond Milk then cover for a further 10 minutes, stirring occasionally.

3. In the meantime, heat coconut oil over medium heat in small frypan. Place pear in pan and sprinkle with cinnamon, cook for 2 minutes each side or until golden.

4. Serve quinoa in bowl topped with pear and serve immediately.

NB: You may like to add a tsp of honey or maple syrup to sweeten

Thyme, Parmesan and Almond Crackers

Thyme, Parmesan and Almond Crackers

Recipe taken from That Sugar Film website

 Ingredients

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)

Method

  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.


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Carrot Cake Muffins

Carrot Cake Muffins

Ingredients

1 cup rice flour

½ cup almond meal

1 tsp xanthan gum

2 tsp baking powder

½ tsp baking soda

½ tsp cinnamon

sea salt

1 cup grated carrots

½ cup pitted medjool dates

½ cup chopped walnuts

½ cup honey / rice malt syrup

½ cup Luz Date Almond Milk

2 eggs

¼ cup light extra virgin olive oil or macadamia nut oil

Method

  1. Preheat oven to 180 degrees celsius.
  2. Sift rice flour, almond meal, baking powder/soda and salt and mix evenly.
  3. Melt the honey in a small saucepan on low heat.
  4. Use a hand blender to combine the eggs, Luz Date Almond milk and oil. Then add the melted honey.
  5. Keep the mixer running gradually add the flour/almond meal mix until well combined.
  6. Fold in the carrots, dates and walnuts.
  7. Pour mixture into well-greased muffin tins, and bake for about 25 minutes or until cooked through when tested with a skewer.

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Coconut & Passionfruit Chia Pudding

Coconut & Passionfruit Chia Pudding

Chia pudding another day, another way! We just can’t get enough of this nourishing healthy treat!

Ingredients
1/3 cup chia seeds
2 cup Original or Medjool Date Luz Almond Milk
1 tsp vanilla extract
Pulp of 3 passionfruit
¼ cup shredded coconut
Honey or maple syrup to taste (particularly if using Luz Original)
Method
  1. Combine chia seeds with almond milk, mix and leave to sit until chia seeds have swollen (10-20mins).
  2. Add vanilla, shredded coconut and two thirds of the passionfruit pulp, mix to combine.
  3. Divide between two glasses, drizzle with remaining passionfruit pulp and a sprinkle of coconut.
  4. Refrigerate preferably overnight.

 

Five reasons why you should be buying local

Five reasons why you should be buying local

Ideally when we say local we mean buying directly from the nearby farm, however this is obviously not always possible so make sure at the very least you are buying Australian grown and Australian made products. Why?

  1. It’s fresher– when you buy local, and more specifically from the farmer, your produce hasn’t had to sit in cold storage and be shipped long distances (be wary of some of the larger supermarkets who keep their ‘fresh’ produce in cold storage for days, weeks and even months)
  2. It’s cheaper – If it is not in season in Australia, you are going to pay a premium for an overseas import. Produce in season will be in abundant supply ultimately meaning lower costs to consumers so watch for the specials at your local green grocer!
  3. It boosts the Australian economy – By supporting our local farmers we are keeping money in Australia and creating jobs from the associated industries such as packing, transport etc
  4. It helps create a healthier environment – buying local means reducing our carbon footprint, improving air quality and reducing pollution which helps us and our future generations.
  5. It tastes better – Particularly farm fresh produce is left to ripen for longer on the vines before being picked and then sent directly to markets so the consumer has it within 24 hours of being picked!
Matcha Almond Pancakes

Matcha Almond Pancakes

Ingredients

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)

Method

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!

My Day on a Plate with Jade Ashby

My Day on a Plate with Jade Ashby

Breakfast: I’m a cold weather girl (I know, why would someone actually like cold weather). Aside from the crisp fresh air with a clear blue sky backdrop, I love the warming comfort food that winter brings. With the winter months coming to an end, I’m making the most of the porridge mornings we have left! The porridge recipe always varies but the base will consist of ½ cup rolled oats (I prefer rolled to quick oats as they have a lower GI and add texture), ½ cup milk and ½ cup water. You can then add whatever you fancy whether it be walnuts, cinnamon and maple syrup or grated apple, cinnamon and almonds. For this porridge variation, I added buckwheat to add variation in texture and topped with a honey spiced baby fig compote that I had previously made. Cinnamon stick for decoration of course.

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Mid-morning: With an English partner I’m quite inclined to a cup of tea, English Breakfast, naturally. Nicely brewed with a little bit of milk, no sugar. With the winter bugs in full force at the moment I’ve found myself craving fruit a bit more so than usual, so come mid-morning I’ll usually be reaching for a good-old-fashioned apple. An apple a day they say.

Late morning: As part of my role as a Product Development Dietitian I conduct ongoing sensory evaluation of products we produce. Currently we’re focussing a lot on yoghurt. So what does that entail you ask? Prior to any product being released it has been routinely tasted to note any sensory changes (e.g. look, smell, taste) that may occur over the period of time that you, our lovely customer would have it in your fridge. Basically, we routinely taste the product to ensure you’re getting a tasty product! Exhibit A: Yoghurts 1, 2 and 3.

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Lunch: I love lunch. Lunch is a great opportunity to have a nutrient dense meal and my lunch will nearly always contain numerous serves of vegetables. A wholesome vibrant salad with wholegrains and/or protein not only taste delicious but makes you feel good too. Make it as easy as possible for yourself and I find the best way is to make an additional serving of the vegetable based part of your dinner. For example, take a dinner side salad of peas, fennel and mint with a lemon and olive oil dressing, add some sliced poached chicken and you have a completely new meal for lunch.

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Mid-afternoon: As the above lunch was a lighter (albeit delicious) meal, I like to ensure I’ve got enough food in the tank to keep me effectively working through the afternoon. A couple of slices of sourdough, toasted and spread with nut butter works a treat for me (and a cup of tea).

Dinner: Meals are often Ottolenghi inspired as it ensures that dinner includes a nutritious dose of vegetables. Favourite classics such as spaghetti are often enjoyed too! I try to eat fish a couple times of week as it provides a delicious protein source that is rich in omega 3 (salmon more so that others). I bought some beautiful yellow and purple beetroot from the markets and on this occasion had the time (and patience) to prepare them as they deserved.

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Post dinner: You would think that trying yoghurt each day as part of my role would mean I would be over yoghurt. No chance. I enjoy some generous dollops of unsweetened natural or Greek yoghurt with fresh strawberries. And then some chocolate. I’m talking about the good stuff. Usually a high cocoa percentage of 70% or greater but always made by a company where you can tell some love went into making the chocolate, because I too, love good food.

 

What’s in your fridge Jessica Cox?

What’s in your fridge Jessica Cox?

Jessica is a passionate foodie and qualified, practicing Nutritionist with a Bachelor Health Science (Nutrition), with over eight years of clinical experience. Jess is the founder and business owner of the successful Jessica Cox Nutritionist Clinic based in Brisbane, Australia. The Jessica Cox Nutritionist Clinic (JCNC) treats all fascists of health conditions, though specialises in ongoing digestive issues and food intolerances.

Jess is also the creator of the Jessica Cox website and blog, which is an expression of everything she loves rolled into one, including her passion for creating recipes that catering for food intolerances. Jess is available for consultations at her clinic based in Brisbane, along with Skype and Phone consultations for national and international clients.

So let’s have a sticky beak inside Jess’ fridge:
Ingredients to mention:
  • Anchovies – love the salty, meaty flavour they add to dishes. I add these to just about everything!  A little powerhouse of healthy fats (omega 3’s) and contains selenium.
  • Tahini – my love, and a great source of calcium and essential fats and protein.
  • Papaya – I love this sliced up on sourdough spread with peanut butter and a squeeze of lime..utterly delish!
  • Cinnamon & Coconut Granola – my latest stash of homemade muesli/granola. I love making my own so I can use great ingredients and know that its super fresh!
  • Eggs – so versatile and something that I crave these days! I love them fried in olive oil as the Italians do, or added to pancakes for bumping up the protein content.
Jess’ #1 tip for maintaining a healthy weight…
“eat regular meals and snacks throughout the day with a balance of macronutrients. This will ensure cravings are kept and bay and reduce the desire to overeat in the evenings.”

Contact Jess with any queries or questions at jessicacox.com.au or email [email protected]

Source great food ideas and more by following Jess: