Blog : whole food

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:

Lovely Lamingtons

Lovely Lamingtons

With Australia day fever in the air, we couldn’t think of a better recipe to reinvent than the humble lamington. Inspired by Theresa Cutter and Kate Doyle of Honest to Goodness, we have created these gluten free, dairy free, refined sugar free lamingtons which taste even better than the real thing. Please note credit for the sponge recipe goes to Kate Doyle, with the addition of raspberries inspired by Theresa Cutter’s recipe. The chocolate glaze however is entirely our own!!

Ingredients

Sponge

3 eggs

⅔ cup coconut oil

⅓ cup rice malt syrup

1 tsp organic vanilla extract

2 tsp baking powder

½ cup arrowroot powder/tapioca

¾ cup almond meal

1 cup frozen raspberries

½ cup Henry Jones & Co Raspberry Fruit & Chia (or other raspberry jam of your choice)

 

Glaze

2 tbsp cacao

¼ cup coconut oil

¼ cup rice malt syrup

2 tsp nut butter

½ cup Luz Almond Original almond milk

1 tsp corn flour/tapioca / arrowroot

1 cup shredded coconut

 

Method

1. Preheat oven to 160 degrees celsius. Line lamington / slab tin with baking paper.

2. Combine the coconut oil, rice malt syrup and vanilla in a small saucepan, over low heat, stirring occasionally until combined.

3. Beat the eggs until thick and creamy, approximately 5 minutes. As you continue to beat, add the coconut oil mixture in a steady stream.

4. Add the almond meal, baking powder and arrowroot flour. Fold until combined.

5. Pour into lined tray and sprinkle with frozen raspberries. Bake in the oven for 20 minutes or until skewer comes out clean. You may need to cover with foil half way through if it begins to brown too much. lamington1

6. Remove from tin and allow to cool then cut into equal sized squares (we would suggest cutting into 20 pieces to make 10 lamingtons).

lamington27. Sandwich two squares together with a little of the raspberry jam. Repeat with remaining squares.
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8. To make the glaze combine all ingredients, except the shredded coconut in a small saucepan over low heat. Whisk continuously until thick glaze is formed. Remove from heat and allow to cool/thicken for a few minutes. Then spread onto each side of the lamington and roll in shredded coconut.

9. Refrigerate until ready to serve!

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WARNING: These are messy to make but the end result is well worth it!!

A flying visit to Brisbane

A flying visit to Brisbane

by Jade Ashby

 After a busy day at the factory, I thought I’d go explore Brisbane by foot.  With google maps on my phone to make sure I didn’t wander too far, off I set for a walk along the Brisbane Southbank.  With the numerous bridges crossing the river connecting different city areas, it somewhat resembled a modern European city.  As it was dusk, the city was showing off with a display of beautiful pink and mauve tones.  Trees were illuminated along the stretch of the Southbank, trying not to be outdone by the city lights of the office buildings opposite.  A runners (or walkers) paradise!

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 A vibrant Brisbane sign for a vibrant city.   Can you spot the cyclist?bne

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 Each meal of the day should be enjoyed therefore one must take the opportunity to try new foods when in a new location.  Breakfast at Paleo (cafe).  A Luz Almond milk latte with the omelette of the day.  Lovely food and smiley staff.  If only I had time to look around the shops in Paddington.  Alas, it is a work trip, not a shopping trip!

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 Lunch at Botanica’s, don’t mind if I do!  An absolute must.  Owners Brett and Ali have created a gorgeous space to showcase their scrumptious salads (and sweets!).

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A quick visit to Raw Pawpaw for afternoon teatime, or should I say, another Luz Almond Latte.  Other patrons were having a later lunch and I couldn’t help but wish I had more room as the salad plates looked divine!

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The sun was shining during my visit to Sourced Grocer and it appears the Luz Almond milks were also proudly illuminated within their fridge!

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Last spot for the day at Press Cafe.  A funky permanent pop store with wholesome takeaway options and lovely staff members.

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 Can’t wait for my next trip!

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Luzscious Pumpkin Pancakes

Luzscious Pumpkin Pancakes

Serves 2

½ cup baked pumpkin (approximately 100g, bake in 180 degree oven for approximately 45 minutes or until tender)

50mL Luz Original Cold Pressed Almond Milk

1 tsp cinnamon

¼ tsp allspice

¼ tsp ground nutmeg

1/4tsp ginger

1 tbsp honey

pinch sea salt

1/2 tsp vanilla extract

1 tbsp almond meal

1tsbp rice flour

1 tbsp coconut oil plus 1 tbsp for frying

 

  1. Blend all ingredients in a blender or food processor.
  2. Allow to rest for 5 minutes then mix with a wooden spoon.
  3. Heat coconut oil over low to medium heat then add ¼ cup of mix at a time to the pan, allowing to cook until golden brown approximately 2 minutes then carefully flip and cook for further 2 minutes or until set.
  4. Repeat with remaining mixture.
  5. Divide between two plates and serve with a dollop of ricotta, yoghurt or even better a scoop of our premium range of Luz Cream Frozen Dessert!

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