Blog : nutritionist

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

Gluten Free Almond Pancakes

Gluten Free Almond Pancakes

Serves 4

Ingredients

2/3 cup rice flour

2/3 cup almond meal

1 cup Luz Date Milk

1 tsp vanilla extract

2 eggs

2 tsp baking powder

coconut oil

Method

1. Combine eggs, almond meal, rice flour, vanilla and baking powder in a bowl.

2. Slowly add the Luz Date 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 pancake batter 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, edible flours and for an extra treat why not top with a delicious scoop of Luz Almond Burnt Toffee and Macadamia Frozen Dessert!

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Choc Almond Paddle Pops

Choc Almond Paddle Pops

Makes 4

Ingredients

½ cup Luz Original Almond Milk

1 tbsp raw cacao

2 tbsp Isowhey Wholefoods Cacao, Maca & Mesquite

1 tbsp coconut butter

¼ cup slivered almonds, toasted

¼ – ½ cup frozen or fresh avocado

Method

  1. Blend ingredients until smooth consistency.
  2. Fill moulds and then place in freezer for a few hours until frozen.

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Optional: Melt approximately 60g-80g dark chocolate with a teaspoon of coconut oil. Pour melted chocolate over ice block, working as quickly as you can to prevent the ice cream melting. Then roll in crushed almonds (1/2 cup toasted & chopped).

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!
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.

 

 

 

Why the high price tag?

Why the high price tag?

As producers of almond based products, it should come as no surprise that the cost of our products is largely dictated by that of almonds.

So what is with the rising almond prices?

In the mid to early 90s, nuts and almonds were not hailed the healthy heroes they are today, in fact they were considered somewhat unhealthy due to their high fat and kilojoule content! Increasing research and evidence in the past 5 or so years has resulted in changing attitudes with increasing recognition of the nutritional value of nuts, in particular almonds. The growing popularity of almonds has seen the value of almonds rise, with the boom in business for almond farmers being called a modern day gold rush.

However it is not just the growing appeal of almonds which has created this price inflation. Over the past 3 years, California, the producer of approximately 85% of the global supply of almonds has experienced what has been deemed the worst drought in 1200 years. With almonds requiring a steady water supply, this severe drought has heavily impacted California’s supply capacity, with reservoir levels continuing to drop. As demand continues to grow, supply is limited.

Screenshot 2015-08-28 15.50.56Figure 1: Taken from Almond Investors Limited, www.almondinvestors.com.au, August 2015

The reduced capacity of California to fulfill the growing global demand for almonds has also resulted in increased demand for Australian almonds which are considered world competitive in quality and cost. However while this may be the case many almond milk producers do not use Australian almonds and hide behind labeling loopholes to avoid having to disclose where their almonds are actually from. If unsure you should always contact the manufacturer to clarify!

As an Australia company Luz Almond wants to support its own farmers, to not only boost the Australian economy but also to decrease the environmental footstep from producing our almond milk. By choosing to use Australian almonds, not only have they travelled a shorter distance, less gas has been used to get them to our factory to produce the almond milk.

There must be some other reasons…

Well yes, you are right! At Luz Almond we only use high quality almonds. Why? We need to use the best quality to guarantee better shelf life. One of the reasons Luz Almond is the world leader in natural almond milk shelf life extension is for this reason! On top of this, the almonds are visually inspected to check for any unusual colouring or characteristics. Even a few bad almonds can contaminate a batch and substantially reduce the shelf life. Being so meticulous takes a little extra time but we believe it is worth it.

Apart from the quality of the almonds, the percentage of almonds obviously plays a huge part in the cost of the end product. At Luz Almond we use 12% almonds in our premium range of almond milks, the highest known percentage in commercially produced almond milks. Most commercially available products use 2-3%. To put this into perspective your average tetra pak almond milk available at the supermarket contains 2% almonds and retails for approx. $3.30 per litre. So while Luz does come with a higher price tag it also comes with approximately 6 times the nutritional value of these cheaper brands. With two dietitians on the Luz Almond team, we are well aware that one of the main concerns when using milk alternatives is the protein content, as milk provides a significant portion of protein requirements. The 2% almond milk varieties contain just over 1g of protein per 250mL serve while Luz contains almost 6g per 250mL serving. With 6 times more almonds, it is also a fair assumption that Luz is naturally 6 times higher in other nutrients such as vitamin E and fibre which is ultimately what you are paying for.

We are not here to give you a business lesson but this question often comes up so we just thought we would explain it in simple terms. Of course we could reduce costs by using plastic packaging, reducing the percentage of almonds, substituting with fillers and additives but then it wouldn’t be Luz Almond. We have built a brand and company that people love and trust, through hard work and sticking to our roots and we are not willing to sacrifice that – we believe in quality without compromise and that is a promise we intend to keep!

At Luz Almond we believe in being 100% transparency and so we encourage you to make sure you know everything you can about the foods and beverages you are consuming – what is in them? Where were they made? How were they produced?

If you take nothing else away from this, take this one piece of advice, become a label reader and always ask questions.

Here are a few additional related resources that we through you may find interesting:

 

 

 

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.