LIZANNE MARR

Wholefood Dietitian & Nutritionist │ Personal Trainer

Filtering by Tag: diet

Healthy Strawberry Macaroons

I want to clear up the confusion between macaroons and macarons. Macarons is a sweet meringue-based confection made with eggs, icing sugar, granulated sugar, almond meals, and food colouring/flavour. It is usually filled with a ganache or buttercream. The macaroon is a type of light, baked confection, that can look like a small cake or meringue-like cookie. Here is an illustration provided by blogilates

It is this innocent-looking delightful treat on the high tea tiers that makes us second guess the healthy eating vow we murmur to ourselves as the tea is being poured into our fine china cup.

Not Your Typical Dietitian has developed the "Not Your Typical Macaroon" and gave it a healthy twist, without refined sugar and butter. I am not saying that this treat is that healthy that you can now gorge yourself on them, but they're definitely a better option than the macarons you'll find staring back at you through the glass casing at the patisserie. And they have real fresh strawberries in them!

Ingredients: Makes ~20 macaroons

1 ½ cups almond flour 2 ½ cups organic shredded coconut 3 tablespoons raw honey 3 tablespoons cold pressed coconut oil 2 teaspoons natural vanilla extract 1 punnet fresh strawberries (250g) (finely chopped) Pinch sea salt

Method: Combine dry ingredients. Warm coconut oil and honey in a bowl suspended in hot water until runny, then add vanilla. Combine with dry ingredients. Once well combined, carefully mix through the strawberries. Use your hands to form into macaroon shapes and place on baking paper. Chill in fridge for around 1 hour or until firm. Keep refrigerated in an airtight container. Will keep for 1 week.

IMPORTANT: You probably noticed that these babies don't require any baking. However, if you would like to bake these for a crunchy outer casing and soft chewy centre, then you can bake them at a very low temperature (140 or 150 degrees Celsius) for around 40 to 50 minutes. The key is not letting them brown too much - so keep an eye on them!

 

What I Ate Wednesday {2nd edition}

Back by popular demand...I'm bringing you another edition of What I Ate Wednesday!! It seems you lot are VERY interested and nosy about what a Dietititan eats. Well, here you go, you can have another sticky beak at my food from yesterday :) Breakfast:

This was a protein eggwhite crepe inspired by Jessica Sepel. It consists of the following: half small mashed banana, 1 tbsp. psyllium husk, tbsp. ground linseeds, 1/4 cup yoghurt, 1/4 cup frozen berries, half a scoop sunwarrior protein powder. I mixed this together, cooked for 3 to 4 minutes in coconut oil and flipped either side into crepe style! I then topped with a dollop of yoghurt, warmed berries, and a drizzle of maple syrup. So delicious!

Next, I went for a walk with this one...her name is Macy.

Along the way, I stopped for one of these...

My lunch was constructed from bits and bops I found in my fridge, and it turned into a colourful and tasty lunch plate! It featured the following:

- 1 slice of cinnamon and honey roasted pumpkin with goats cheese - Raw zucchini pasta with homemade kale pesto and chopped capsicum - 1 cup of fresh baby beetroot leaves dressed with lemon juice - 1 slice of the life changing bread spread with kale pesto - A few cherry tomatoes

For a snack, I had a big mug of rooibos tea and 2 fresh medjool dates filled with almond butter. This is probably my favourite snack at the moment.

Dinner was almost around the corner, but my husband was still at work and I was getting hungry. This is when I take the opportunity to eat a piece of fruit. It prevents me from getting ravenously hungry at dinner time so that I don't overeat and gobble up the food in 5 minutes. So I had a fresh persimmon (not pictured). This was dinner...

- Roasted pumpkin with kale pesto - Broccoli and sugar snap peas sautéed with kimchi - Carrot and beetroot "rice" with a hearty side of avocado

To finish the day off, my husband made me a cup of rooibos tea with a side of apple slices dipped in peanut butter. He also cleaned up the kitchen and did the dishes. Pretty awesome guy - I think he deserves to be in the running for the "husband of the year" award.

Baked Pears with Banana & Almond Butter Ice Cream

This dessert is satisfying, warming, and delicious - everything you want in a winter dessert. This is my kind of food, because it tastes naughty but is actually VERY healthy. And who doesn't want guilt-free indulgences right? Especially when the weather is getting chilly!

The main feature of this dessert is the pear. I am a bit obsessed with pears at the moment. They are really cheap at my local farmers market and I love how versatile they are. You can use them in smoothies, grate them into bircher muesli, add thin slices to a lunchtime salad, or even as a marinade for meat (think Korean food....yummmm). They're delicious added to freshly squeezed green juices too (I love kale, cucumber, lemon, and pear).

And of course, as a dietitian, I love pears for their high fibre content - a whopping 7g of fibre in one pear! We all need at least 30 grams of fibre per day, so you can see that eating a pear a day pushes things along nicely (literally)!

Ingredients for pears (makes a large batch)

5 ripe fresh pears cinnamon 1 cup of warm water ~ 10 drops Organic liquid stevia drops (~ 3 teaspoons of powdered stevia) 1 tablespoon honey Natural vanilla extract

Method

Pre-heat oven to 200 degrees Celsius. Wash pears, cut into quarters, and remove core. Set aside. In a bowl, combine warm water with stevia, honey, and vanilla extract. Add pears and mix to coat pears with syrup. Place the mixture onto a roasting tray and sprinkle liberally with cinnamon (about 2 teaspoons all together). Bake for 20 minutes and then turn pears so the skin faces out (this is to get that crispiness). Bake for another 10 to 15 minutes or until skins are crispy and golden. Serve warm (or cold) with ice cream.

Ingredients for ice cream (for one serve)

1 frozen banana 1 teaspoon of almond butter 1/2 teaspoons vanilla extract 1 teaspoon maple syrup for drizzling

Method

Place frozen banana and vanilla extract in a high-power blender and blend until you reach a creamy consistency. Add almond butter and blend until well incorporated. Use an ice cream scoop to serve, and drizzle with a little maple syrup.

What is your favourite pear recipe?

Link of the day: Why not make this Maple Brown Rice Pudding with pear? Maple Peach Brown Rice Pudding 1

What I Ate Wednesday

A lot of my blends (blogger friends) have this thing where they post what they ate on Wednesday. I think it's genius. For one, we get to see what others eat (c'mon, I know we all secretly want to know this). And secondly, we get inspiration from others. Let's be honest there is nothing new under the sun, and all of us lose a little inspiration or creativity sometimes. "What I Ate Wednesday" is here to help us all.

So here's what I had.

Breakfast:

1/3 cup of rolled oats cooked with 1/2 cup of almond milk, 1/2 cup of water and 1/2 a pear. Topped with chia seeds, almonds, and walnuts with a dash of agave syrup. My favourite kind of breakfast for a cold rainy day.

Snack:

1 small banana cut into wheels and topped with 1 tablespoon of peanut butter. Sorry I didn't take a picture, I was in a hurry!

Lunch:

This is my new favourite. Two slices of the life changing loaf of bread topped with 1/4 of an avocado mashed, a handful of microherbs, 1 tsp of homemade almond dukkah and a drizzle of fresh lemon juice. I had a side of freshly chopped tomatoes and orange capsicum! So yum!

Snack:

As I said, it was a cold and rainy day. What is a girl to do in this kind of weather? Well, have chocolate of course! This was in the form of warm liquid chocolatey goodness! It is called my Hot Choconana, and is made from 1 teaspoon cacao powder, half a small banana, 1 cup of almond milk and a date! All you do is blend and then heat on the stove or with a coffee machine milk frother. Or, you can do both simulaneously if you have a thermomix (which is the coolest kitchen gadget you will ever use). Top with extra cacao powder and a few cacao nibs. Chocolate heaven!

Dinner:

This is such a quick meal to make if you had a long day and can't be bothered to spend a lot of time cooking a healthy meal. It's a Tomato, Kale, and Lentil Pasta topped with goats cheese fetta and fresh coriander. I made the sauce from organic canned tomatoes, freshly chopped onion and garlic, and lots of different spices (chilli, turmeric, coriander, sumac, paprika, cinnamon). Then added a whole bunch of washed purple kale and a tin of organic brown lentils. I then let it simmer for about 10-15 minutes while the pasta cooked (made from wholemeal spelt flour) and then combined with the pasta. Dinner time!!

Dessert:

Yep, I eat a lot. Dessert was a medjool date filled with a teaspoon of almond butter and a cup of rooibos tea. The perfect sweet end to a busy, cold and productive day.

Question:

What do you think of "What I Ate Wednesday" blog posts. Yay or Nay?

Link of the day: Creamy Almond Milkshake Creamy Almond Milkshake - perfect for breakfast, a snack, or dessert!

Creamy Almond Milkshake

What is better than a milkshake? photo 1

A milkshake that is GOOD for you of course!

My husband has a thing for dairy. He especially LOVES ice cream and milkshakes. Being married to a dietitian though, he doesn't get much approval for it and has to deal with sideways glances from me when he arrives home with a tub of ice cream. It probably has more to do with the fact that now I'll have to exercise self control because I know it is sitting in the freezer waiting for me. So I've had to come up with another plan to satisfy both of our sweet & creamy tooth cravings. And this one does a fine job at that.

photo 2

Ingredients:

- 1 tsp chia seeds - 1 tsp cinnamon - 1 tbs vanilla protein powder - optional (I like Sunwarrior vanilla protein powder) - 10 almonds - 1 tsp almond butter - 1/2 a tsp vanilla bean paste - Half a frozen banana - 1 cup almond milk (I like Australia's Own Almond Milk) - Slivered almonds - Agave syrup

Method:

1. Blend together chia seeds, cinnamon, protein powder and almonds to make a powder. 2. Add almond butter, vanilla paste, banana and almond and blend until smooth and creamy. 3. Top with slivered almonds, cinnamon and a dash of agave syrup if you feel the need for some sweetness :)