Blog : nutrition

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!

Spiced Chia Pudding

Spiced Chia Pudding

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

Serves 1
Ingredients
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)
Method
  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.

 

 

 

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.

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.

Screenshot 2015-08-31 20.21.10
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.

Screenshot 2015-08-31 20.22.27

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.

Screenshot 2015-08-31 20.23.09

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.

Screenshot 2015-08-31 20.24.12

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.

 

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.

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.

Almonds and Your Skin

Almonds and Your Skin

Almonds and almond milk* are a rich source of protein, vitamins and nutrients which not only nourish the body but also provide significant benefits for the skin which is why almond oil and almond milk have long been used in the cosmetic world.

So what is it in almonds that makes them so good for our skin?

  • Rich in antioxidants – plants develop protective chemicals as a means of protecting themselves against nature’s elements. These protective chemicals also act to cleanse and eliminate toxins and free radicals in the body which can lead to diseases such as cancer and heart disease. One of the most abundant antioxidants in almonds is Vitamin E.
  • Vitamin E – acts by preventing and repairing cell and sun damage. It is well known as an important vitamin required by skin for it’s nourishing and hydrating functions.
  • Protein – almonds and some almond milk brands* are a good source of plant protein, which is particularly important for vegans and vegetarians to ensure they are meeting their protein requirements as protein is essential for growth and repair of body tissues including the largest organ, our skin.
  • Monounsaturated fatty acids (MUFAs) – Almonds and almond milk are a particularly rich source of monounsaturated fatty acids, as well as containing some polyunsaturated fatty acids. These essential fatty acids also necessary for the transportation and absorption of many nutrients, in particular the fat soluble vitamins – vitamins A, D, E and K. Fats also provide energy to keep our skin and hair healthy.
  • Magnesium – assists in the formation of bone, protein and fatty acid as well as counteracting the effects of stress hormones which lead to premature ageing, acne and hair loss.

* Due to the high volume of almonds we use to make our almond milk, Luz Almond milk is a much greater protein source than many other almond milk brands which use a lower percentage of almonds (2-3%). Each 250mL serve of almond milk contains 5.3g of protein compared to 1.3g when comparing Luz to other brands respectively. As Luz Almond uses more almonds (12%), it makes sense that our milk would contain a greater proportion of these other beneficial nutrients too!

While you can obviously obtain the above benefits from consuming almonds and almond milk, there are a number of DIY beauty recipes which incorporate almonds and almond milk into non-edible solutions for your skin – here’s a few we stumbled across online:

http://www.thefitindian.com/amazing-benefits-of-using-almonds/

http://www.naturalbeautyworkshop.com/my_weblog/2015/03/fresh-rose-almond-milk-beauty-recipes-.html

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

________________________________________________________________

And just to share a little something else we are working on…

We would love you to  help us bring dairy free, vegan friendly almond yoghurt to Australia. Support our Kickstarter campaign by clicking the button below!

Support our Kickstarter campaign for a yoghurt machine

Quinoa Porridge topped with Panfried Cinnamon Pear

Quinoa Porridge topped with Panfried Cinnamon Pear

Serves 1

Ingredients

¼ cup uncooked quinoa, rinsed

2/4-1 cup water

½ cup Luz Almond Cold Pressed Almond Milk with Medjool Dates

½ fresh pear, thinly sliced

1 tbsp coconut oil

1 tsp ground cinnamon plus extra for dusting

Quinoa Porridge topped with Panfried Cinnamon Pear Recipe with Almond Milk

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.

To learn more almond-based recipes, subscribe to our monthly newsletter.

Help us bring dairy free, vegan friendly almond yoghurt to Australia. Support our Kickstarter campaign by clicking the button below!

Support our Kickstarter campaign for a yoghurt machine

Almond Milk as an Alternative to Dairy Milk

Almond Milk as an Alternative to Dairy Milk

The dairy-alternatives market has seen rapid growth in the last few years thought to be related to perceived health benefits as well as increased marketing activity and improved availability of dairy-alternatives. This rapid growth has also seen almond milk claim the top spot as the #1 dairy alternative, taking reign from its predecessor soy, which has seen a decline in popularity with increasing concerns and controversies regarding its perceived ability to interfere with female hormones.

So how does almond milk stack up as an alternative to dairy milk?

First and foremost, like many things, not all almond milk brands are created equal so it is really up to the consumer to be proactive in reading labels and knowing what they are putting into their bodies. On the whole, almond milk has a good consistency and flavor which works well as a substitute to dairy in your tea/coffee, cooking & baking and over your cereal in the morning. It also does not come with the health concerns associated with soy milk and contains a number of beneficial nutrients and minerals. Plus it is a source of good fats, is low in carbohydrates and contains the antioxidant, vitamin E which helps protect skin.

Almond Milk as an Alternative to Dairy Milk in Coffee

When compared to dairy milk, the major downfalls of almond milk are the levels of calcium and protein. Your average store bought almond milk contains 1.5g protein per serve compared to approximately 7g in a serve of dairy. Protein content however is directly proportional to the percentage of almonds in the almond milk. Standard store bought packages contain 2-3% almonds. However, if you opt for the more premium varieties (such as Luz Almond) which contain upwards of 10% almonds, protein content per serve is around the 4.3g per serve. While it is still not on par with dairy milk, in Western countries the general population has very little problem meeting their protein requirements. Therefore unless there are particular circumstances in which someone is not meeting their protein requirements (malnutrition, athlete, cancer patient), the lower protein content should not be of considerable concern (this is general information, always seek medical advice before making significant changes).

Calcium on the other hand needs to always be considered, as inadequate dietary calcium will result in the bones leaching out their calcium stores in order to maintain adequate serum calcium levels, consequently resulting in a decrease in bone density and ultimately leading to osteoporosis, a condition whereby bones become brittle and frail. Many store bought varieties of almond milk are in fact fortified with calcium to a level which is on par with that of dairy, however fresh, premium varieties pride themselves on having no additives and often will not have added calcium. If you do not consume any other significant dairy sources you should discuss with your doctor or dietitian a means of substituting calcium in your diet to prevent the development of osteoporosis.

Obviously there are a number of reasons why people choose to avoid dairy, whether it be intolerances/allergies, religious reasons, moral reasons, taste or simple preference however fortunately today there is a number of options and variety when it comes to the dairy-alternative sector. Almond milk’s nutritional profile, consistency and taste make it a great option for those seeking an alternative to dairy. As always remember to read the labels and opt for options which have 10% plus almonds and don’t contain sugar and other additives, to ensure you are giving your body the best nutritional alternative!

If you’d like to stock our almond milk, feel free to contact us.

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: