Blog : nourish

GMB Dessert Night Markets

GMB Dessert Night Markets

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It is hard to believe it was almost a month ago that we had the pleasure of joining Goodness Me Box at the Grounds of Alexandria for the GMB Wholefood Dessert Night Markets. Surrounded by various delicious food stalls, all offering up a great variety of sweet (AND good for you) treats, we had the pleasure of sharing the magic that is Luz with all the guests who attended.

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A little more about the event…

What:
GoodnessMe Box Dessert Wholefood Night Markets

When:
Thursday 28th July 2016

Where:
The Grounds of Alexandria

Who:
Hosted by the incredible Peta Shulman of GoodnessMe Box

MC’d by the very talented Alison Morgan from Relauncher Alison

and guest demos by:
Jessica Sepel, Luke Hines, The Merrymaker Sisters, Jacqueline Alwill, Lee Holmes, Taline Gabriel & Martyna AngellIMG_8712

Plus
a number of other very special guests and delightful attendees! 🙂

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Highlights from the Luz Team

Jade, R&D Dietitian:
“When people tried one flavour and then came to try all four flavours (of frozen dessert)… It was really nice getting feedback, particularly on the new flavour (shhh)”

“Meeting & chatting with influencers”

Liv, Marketing Dietitian:

“The genuine enthusiasm about the product range”

“The atmosphere, the vibe, venue and the organisation of the event made it an absolute pleasure to be a part of”

See some more snaps over from the night over at the GoodnessMe Box Facebook Page

Finally we will leave you with this gorgeous post courtesy of Jessica Sepel enjoying our Luz Almond Frozen Dessert xxx

Oat & Chia Porridge with Cinnamon Banana

Oat & Chia Porridge with Cinnamon Banana

Ingredients

  • ⅔ cup Luz Almond milk
  • ½ cup water
  • 1 tbsp chia seeds
  • ¼ cup traditional rolled oats
  • 2 tsp cinnamon
  • pinch of salt
  • ½ banana, thickly sliced
  • 1 tbsp coconut oil
  • 1 tbsp honey (optional)

Method

  1. Place Luz Almond milk, water, chia seeds, oats, salt and 1 tsp of cinnamon in a small saucepan over medium heat.
  2. Bring to the boil and continue stirring until thickened and porridge has reached desired consistency.
  3. Heat a small fry pan over medium heat and add coconut oil.Place banana pieces in fry and sprinkle with cinnamon. Drizzle with honey.
  4. Cook for 2 minutes then turn, sprinkle other side with cinnamon and cook for further two minutes.
  5. Pour porridge in a bowl and top with banana.
  6. Serve immediately.

Tip: Try mashing or finely chopping the banana and stirring through to feed your little ones!

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!

 

Ambassador Profile: The FODMAP Friendly Vegan

Ambassador Profile: The FODMAP Friendly Vegan

The FODMAP Friendly Vegan was born following the experiences of Sharon, a vegan who found relief from uncomfortable digestive issues by following the rather restrictive, low – FODMAP diet. The Low-FODMAP diet was created in 1999 by a team of researchers at Monash University, led by Dr Sue Shepherd, who is credited with its inception. Today it has been published in international journals and is widely accepted as the most effective treatment for chronic gastrointestinal symptoms commonly associated with Irritable Bowel Syndrome and Disease (IDS(D)). Through her website, The FODMAP Friendly Vegan, Sharon has decoded the science and wealth of information around low FODMAPs to create a user friendly hub for those suffering from similar symptoms.

She has also published an eBook by the same name. However you don’t have to have Irritable Bowel Syndrome or suffer from similar uncomfortable symptoms (or be a vegan for that matter) to enjoy the numerous delicious recipes Sharon shares through her eBook and blog. See just one example here for a yummy Roast Pumpkin Soup.

The FODMAP Friendly Vegan blog also has a wealth of resources covering topics such as the science behind the low – FODMAP diet, the diet itself, following a low-FODMAP diet in the real world as well as providing some healthy tips and even yoga poses for improving digestion.

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We encourage you to check out The FODMAP Friendly Vegan:

www.thefodmapfriendlyvegan.com

F: www.facebook.com/thefodmapfriendlyvegan

IG: www.instagram.com/thefodmapfriendlyvegan

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.

 

10 Fabuluz Facts about Luz Almond Milk

10 Fabuluz Facts about Luz Almond Milk

Just in case you needed 10 more reasons to enjoy our delicious cold pressed almond milk!

  1. Vegan friendly – all Luz Almond products are 100% free of animal products
  2. Gluten Free – our products are free of gluten-containing products, and therefore are suitable for celiacs and those with gluten intolerances
  3. Dairy & lactose free – making them suitable for those who avoid dairy and lactose for dietary, religious or personal reasons
  4. Made with Australian Almonds – we are proud to say our product is Australian made using premium quality Australian almonds, supporting our local industry
  5. Activated almonds – we activate our almonds to reduce the phytates which can prevent absorption of the good nutrients in the almonds
  6. Source of protein – unlike most almond milk brand, Original Luz Almond milk contains 5.3g of protein per serve versus ~1g in other brands
  7. No added or refined sugar – our Original almond milk is made simply from almonds and filtered water, while our flavoured milks are naturally sweetened with dates
  8. Low in saturated fat – almonds are naturally high in good fats (poly and monounsaturated fatty acids) and low in the bad fats (saturated and trans fats) which cause high cholesterol and increase risk of heart disease
  9. 12% almonds – most almond milks contain 2-4% almonds and have added oils, emulsifiers and fillers to make them seem denser
  10. Fresh, unpasteurized, no HPP – our milk is simply made by soaking then pressing the almonds, bottling, labeling and distributing. Our milks contain no preservatives and do not undergo any form of heat or high-pressure treatment to ensure the nutritional integrity of the product is maintained.

To learn more facts and tips for the health-savvy, subscribe to our monthly newsletter.

What’s in your fridge Kate Callaghan?

What’s in your fridge Kate Callaghan?

Kate Callaghan is a nutritionist, dietitian, personal trainer, lifecoach and the founder of the Holistic Nutritionist. Kate has over 13 years of experience in the health and fitness industry. She is passionate about helping others achieve optimal wellness through nutrient-dense traditional whole-foods, adopting mindful and sustainable life practices, and moving in ways which rejuvenate rather than deteriorate the body. Kate’s goal is to educate, inspire and empower others to live life to the fullest each and every day. She also has a particular interest in hormonal healing which stems from her own struggles with hypothalamic ammenorhea which among other things made it extremely difficult for Kate to fall pregnant. As a personal friend of mine, having spent many years travelling to and from Wollongong University together where we studied dietetics, I am so proud of Kate’s journey which has seen her now entering her third trimester of pregnancy.

Having remembered her often interesting lunches (and breakfasts) on the way to uni I thought she would be a great candidate for this feature on ‘What’s in your fridge?’

So here is a look inside Kate’s exciting fridge!

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A little more on what is in Kate’s fridge:

  • Wakame seaweed and seed clusters
    • One of my friends made me these – they are delicious on top of salads or just as a little snack
  • Butter
    • I like to use butter for a lot of my cooking – sautéing veggies, omelets, adding to steamed greens. The fat helps the body to absorb the fat-soluble vitamins (A, D, E and K) that are found in the veggies. And it tastes delicious!
  • Anchovies
    • These are a bit of a pregnancy craving at the moment. I love them served with cheese (also seen in this picture) as a great calcium, vitamin D and protein-rich snack
  • Fermented Cod Liver Oil
    • This stuff is loaded with omega 3 fatty acids, vitamin A and vitamin D. It’s a great supplement that I like to include daily, but especially during pregnancy to support my baby’s growth and development
  • Spirulina
    • Spirulina truly is a superfood. It is rich in iron, B12, chlorophyll (which helps detoxify the body). It’s also a great source of anti-oxidants and anti-inflammatory fatty acids
    • I like to mix spirulina with kombucha in the morning for a caffeine-free pick-me-up
  • Kombucha
    • Kombucha is a fermented tea that offers probiotic benefits (great for digestive health) and helps to support healthy liver detoxification. I aim for around 100ml per day
  • Full fat yoghurt
    • Another excellent source of calcium, protein and probiotics that I like to serve with breakfast (if I am having a banana omelet), or with a little fresh fruit and seeds as a snack
  • Avocado
    • Because you can never have too many avocados!
    • I add these nutritious goodies to pretty much anything – eggs, salads, veggie sticks, cacao (for a chocolate mousse)!
  • Bone broth (homemade stock)
    • I like to include bone broth in my diet each day as it is rich in gelatin and glycine, which are very healing for the digestive system, ligaments and joints. It’s also handy for soups and stews or for sautéing veggies
  • Sauerkraut
    • Sauerkraut is fermented cabbage, which is an excellent source of beneficial bacteria for a healthy gut. I add 1-3 tsp to my meals each day
  • Brazil nuts
    • I like to have a few of these each day on top of my yoghurt, salads or just as a snack, maybe with some fresh fruit. They are a great source of selenium, which helps to support fertility and thyroid function
  • Coconut water
    • I LOVE coconut water – it’s refreshing and delicious and it’s full of electrolytes. I like to add it to my smoothies.
  • Maca powder
    • This is root which originated in South America. It is useful for hormone balancing and provides a nice “malt-like” flavour to dishes. I add it to smoothies, quinoa porridge or banana pancakes
  • Eggs
    • Nature’s super-food! Eggs are full of healthy fats, protein, vitamins A and D, choline and B vitamins, to name a few. I probably have 2 most days – either with veggies or mixed up with a banana to make a yummy pancake
  • Garlic
    • Because every meal tastes better with garlic! And it’s pretty good for you – garlic is a great immune system booster and has high levels of sulfur, which help the body to detoxify
  • Vital Greens Powder
    • This super-greens powder is handy to throw into any smoothie or just mix with coconut water for when I need a pick-me-up

 

Quick Q&A with The Holistic Nutritionist

Q: Why do you think it is important to maintain a healthy weight?
A: “A “healthy weight” could mean different things for different people, but there are some conditions, which are associated with weights of either extreme. For example, being too underweight or too lean can cause menstrual and bone health issues in women, whereas being too overweight has it’s own problems, such as insulin resistance, diabetes and high blood pressure. It’s important to find that happy medium where your body works best and is free of weight-related health issues.”

 

Q: What do I do to maintain a healthy weight?
A:  “I focus on eating whole, fresh, unprocessed foods, with minimal sugar and packaged/refined foods. I also practice mindful eating, where I listen to my hunger and satiety cues – I eat when I am hungry and I stop when I am full. I also allow myself the occasional treat (hello dark chocolate) as I think it is important to not feel deprived, which can lead to binging and emotional issues with food in the long term.”

Get in touch with Kate:

Rosewater Almond Cream Tarts

Rosewater Almond Cream Tarts

We created these little delights just in time for Valentines Day …not only do they look gorgeous but they taste divine as well!

FullSizeRender-5Makes 8 individual 10cm tarts

 

Ingredients 

Tart shell

1 cup almond meal

1.5 cups rice flour

1/3 cup maple syrup

¼ cup coconut oil

1 tsp vanilla extract

 

Filling

1 sachet Jel-it-in

1 tbsp tapioca / corn flour

750mL (3 cups) Luz Almond Original Almond Milk

5 dates, pitted (soaked for 15 mins in hot water to soften)

1 tsp vanilla bean paste or powder

2-3 tsp rose water

pinch rock salt

 

Decoration

Pomegranate

Rose petals

Pistachios

Raspberries

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Method

  1. To prepare tart shells: combine almond and rice flour in medium mixing bowl and combine.
  2. Heat maple syrup, vanilla and coconut oil over low heat and stir until combined then pour into dry mixture. Mix and then use your fingers to form a dough.
  3. Press dough (do not roll) into 8 x 10cm individual non-stick tart tins.
  4. Blind bake in preheated 180 degree celsius oven for 10 minutes then remove weights and baking paper and bake for a further 10 minutes or until golden and crisp. Remove from oven and set aside to cool.
  5. To prepare filling: place 625mL (2 ½ cups) Luz Almond milk, vanilla and sachet of jel-it-in in a medium saucepan. Stir to combine and bring gently to the boil over medium heat. Reduce to low and simmer for 10 minutes.
  6. In the meantime combine remaining 125mL (½ cup) of almond milk with tapioca. Blend with the dates until smooth.
  7. Add date mixture, rose water and salt to milk stirring constantly as it comes to the boil. Remove from the heat and allow to cool for 5 minutes.
  8. Pour into tart shells and allow to set in the fridge for an hour.
  9. Decorate as your heart desires, using the above suggestions or anything that takes your fancy! Refrigerate until ready to serve!

 

Happy Valentines Day Friends xxx

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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!

Gwinganna Top Three Highlights – A Review by Sami Bloom

Gwinganna Top Three Highlights – A Review by Sami Bloom

Recently, I was fortunate enough to spend five days at Gwinganna Lifestyle Retreat. It is a gluten, dairy and sugar free organic health retreat located on the Gold Coast. What an experience! It completely exceeded my expectations, and believe me, they were high! Why you might ask? What can a health retreat possibly offer that is so amazing? Well, it wasn’t just the luxury, the beautiful natural surroundings, the delicious and innovative food, the plethora of activities and the pristine facilities. It was so much more. What really impressed me was the incredible amounts of valuable information, real-life experiences shared by the over-qualified staff, and well-formulated seminars on offer, aimed at helping you understand health on all levels – mind, body and spirit. As a nutrition student I truly think this information was presented in such an accessible way for people from all walks of life, and it was heart-warming to watch my fellow retreaters eyes open up in such a gentle way. They were learning, understanding and most importantly they were being inspired! It is Gwinganna’s true intention to ensure you not only leave feeling reviltalised but that you are equipped with the tools to implement your new-found knowledge and appreciation into your everyday life, wherever home is. It is a true investment into your health and wellbeing. I could go on and on, but I will summarise my experience by outlining three highlights during my stay at Gwinganna. All the activities are optional, but these, in my opinion, are must-do’s…

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  1. Wake up every morning with the group and with the sunrise – a 5:30am knock on your door (again, optional) ensures you are up in time for 6am lemon water and Qi Gong. Qi Gong is an ancient Chinese practice of gentle exercise aimed at balancing and harmonising our vital energy, reducing stress, increasing overall health and building awareness of mind and body. A gorgeous start to the day!
  2. Sharon Kolkka’s seminar on reframing your brain. So informative! And full of good stories and great laughs. A look at the physical implications of mental health as well as assessing our thought patterns and making positive changes. Extremely uplifting and fascinating. A must!
  3. Spend some time with Shelly, resident organic gardener and former chef, she is so full of knowledge on all things nature-related and is truly inspiring. She can teach you everything from how to make your own Aloe Vera juice to what herb to take when, and how to grow it.

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Overall, a life-altering experience that I couldn’t recommend higher, if not just for the glorious food, the majority of which is grown on the property! Another highlight, if I can just sneak it in, was the people, both staff and guests. If you go, make sure you interact with those around you. It sounds simple, and perhaps intimidating for some, however it was so refreshing to be around people from all walks of life who have made this commitment to their health! They all have a story to tell and they all want to hear yours. Over the five days we became a little community and it was so wonderful to share the activities and experience with them. Be open and willing, and you will be beyond rewarded!

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