LIZANNE MARR

Wholefood Dietitian & Nutritionist │ Personal Trainer

Filtering by Tag: vegan

The Bountiful Lunch Plate

The Bountiful Lunch Plate - raw, vegan, delicious lunch by 'Not Your Typical Dietitian' We all want our lunch to be delicious and we want to look forward to what is in our lunch box! We might be tempted to have the toasted ham and cheese sandwich from the corner cafe, but we really just want something that's going to taste good, fill us up, and keep us energised for the rest of our busy day. Ahhh wouldn't it be nice to have a personal chef to whip up such whimsical-sounding morsels!? Yes yes it would.

Let's pretend for one moment your personal chef created this for you, ok?

The Bountiful Lunch Plate - raw, vegan, delicious lunch by 'Not Your Typical Dietitian'

Thrown together with the extra sweet potato "chips" he made for you last night that was accompanied with a perfectly cooked fillet of salmon and a crisp seasonal salad. Well yes please!

The Bountiful Lunch Plate - raw, vegan, delicious lunch by 'Not Your Typical Dietitian'

But let's say in case you didn't have a personal chef, you could indeed "throw" this together in just a few minutes, by simply making extra sweet potato the night before and having only a few other fresh ingredients on hand. Easy. 

The Bountiful Lunch Plate - raw, vegan, delicious lunch by 'Not Your Typical Dietitian'

Here's why it's good for you!

Kale: The mother of all leafy greens and packed full of potassium, beta carotene and Vitamin C. Kale also contains isothiocyanates which have powerful anti-cancer effects in our cells.

Cashews: Cashews are slightly lower in fat than most other nuts and contain predominately oleic acid, the same heart-healthy monounsaturated fat found in olive oil, shown to reduce triglyceride levels. This nut is also rich in copper, important for healthy hair and skin.

Sweet potato: This veggie is filled to the brim with antioxidants, including Vitamins A, E and C. All of these vitamins are excellent for beautiful hair and skin, and help us to fight the free radicals associated with ageing and diseases such as cancer. It really is a "beauty food"!

Avocado: Want to lose weight? Eat avocado! Even though avocado has lots of fat, it is mostly comprised of the healthy monounsaturated fats. Studies have shown that these fats are more likely to be used as slow burning energy rather than being stored as body fat. It also helps us to keep full and satisfied for longer. AND it is RIDICULOUSLY TASTY especially when you add salt, pepper and lime!

Here's how!

Ingredients:

Leftover sweet potato chips from last night's dinner Big handful finely chopped kale leaves Half a fresh beetroot (roughly grated) ¼ avocaso Handful cherry tomatoes (halved) Small handful cashews (untoasted & unsalted) Juice of 1 lime Chili powder Salt & Pepper

Method:

1. Warm up the sweet potato chips in the oven until warm an crispy 2. Mash the avocado and season with salt, pepper and lime juice 3. In a cup, mix together the cashews, a sprinkle of chili powder and lime juice 4. Arrange ingredients onto a plate and dress with the remaining lime juice

The Bountiful Lunch Plate - raw, vegan, delicious lunch by 'Not Your Typical Dietitian'

Healthier Malva Pudding

One of my most precious memories as a little girl was coming home from church, the house filled with aromas of the Sunday roast my mum had put in the oven that morning. The whole family sitting down for a long lunch with lots of laughter and jokes, us kids playing under the table and making fun of the mung beans in mum's salad (little did I know about their nutritional value). The moment we were all waiting for finally came at the end of lunch and mum would reveal a perfectly baked Malva pudding from the oven. We could hardly wait for her to evenly divide it so that everyone had their fair share, and then of course with a big scoop of ice cream on top. Back then, you didn't have dessert every night, you had a treat once a week. The desserts weren't low fat, sugar-free, or gluten-free but man did they taste good! Every now and then I will have a craving for this kind of pudding. If you're South African (like me) or if you have any South African friends, I am sure they would've told you about this pudding before. It really is heavenly in taste, but unfortunately being laden with sugar, butter and cream, not so heavenly for your health. So here is my best recreation of a healthier version. Remember that any dessert, whether healthy or unhealthy, is still a treat and should only be enjoyed occasionally.

Healthier Malva Pudding - Not Your Typical Dietitian

Ingredients:

Pudding 1 tablespoon coconut oil 1 tablespoon coconut sugar* 2 tablespoons rice malt syrup* 1 egg 3 tablespoons no-added-sugar apricot jam (I use Charles Jacquin jam) ¼ cup milk (almond/rice/soy/cows) 1 cup wholemeal spelt flour 1 teaspoon bicarb of soda

Sauce 1 cup coconut milk (or full cream cows milk) 1 teaspoon pure vanilla extract Sweetener to taste*

* coconut sugar can be substituted for any other unrefined sugar such as rapadura * rice malt syrup can be replace with honey or maple syrup * sweetener can be rice malt syrup, stevia, honey or maple syrup

Method:

  1. Preheat oven to 180 degrees Celsius.
  2. Combine all pudding ingredients except the flour and bicarb in a bowl and whisk until well combined.
  3. Add the flour and bicarb little by little as you continue to whisk.
  4. Pour into a baking dish (20 x 15 x 4 cm)
  5. Place in oven and bake for 20 to 25 min or until golden.
  6. Meanwhile, combine all sauce ingredients in pan over low heat until small bubbles form.
  7. Remove from heat and set aside.
  8. Remove pudding from oven, cool for 5 to 10 minutes and cut into squares. Pour the sauce over the pudding and allow to absorb. Serve with extra sauce and/or whipped coconut cream - yum!

Healthier Malva Pudding - Not Your Typical Dietitian

Healthier Malva Pudding - Not Your Typical Dietitian

 

Healthier Malva Pudding
Prep time:
Cook time:
Total time:
Serves: 6
Ingredients
  • Pudding
  • 1 tablespoon coconut oil
  • 1 tablespoon coconut sugar*
  • 2 tablespoons rice malt syrup*
  • 1 egg
  • 3 tablespoons no-added-sugar apricot jam (I use Charles Jacquin jam)
  • ¼ cup milk (almond/rice/soy/cows)
  • 1 cup wholemeal spelt flour
  • 1 teaspoon bicarb of soda
  • Sauce
  • 1 cup coconut milk (or full cream cows milk)
  • 1 teaspoon pure vanilla extract
  • Sweetener to taste*
Instructions
  1. Preheat oven to 180 degrees Celsius.
  2. Combine all pudding ingredients except the flour and bicarb in a bowl and whisk until well combined.
  3. Add the flour and bicarb little by little as you continue to whisk.
  4. Pour into a baking dish (20 x 15 x 4 cm)
  5. Place in oven and bake for 20 to 25 min or until golden.
  6. Meanwhile, combine all sauce ingredients in pan over low heat until small bubbles form.
  7. Remove from heat and set aside.
  8. Remove pudding from oven, cool for 5 to 10 minutes and cut into squares. Pour the sauce over the pudding and allow to absorb. Serve with extra sauce and/or whipped coconut cream - yum!
Notes
* coconut sugar can be substituted for any other unrefined sugar such as rapadura, rice malt syrup can be replace with honey or maple syrup, sweetener can be rice malt syrup, stevia, honey or maple syrup

Lime & Sage Cashew "Blue Cheese"

photo apetizer I absolutely love entertaining at home and serving up new food and drink creations to friends and family  (using them as my guinea pigs). They don't seem to mind most of the time. Sometimes my creations don't always come out looking and/or tasting very glamorous, but at least it lends itself to some interesting dinner conversations. This one (thankfully) did turn out to be a success and a wonderful substitute for blue cheese if you struggle with the thought of mould in your cheese (me). If you're stuck for an appetizer at your next dinner party, this cheese compliments any kind of seasonal fruit and is heavenly on a fresh piece of sourdough.

photo fig

Ingredients:

2 cups cashew nuts 1 handful fresh sage Juice of 1 lime

Method:

Add cashew nuts to a high speed blender and blend until a fine powder. Add the remaining ingredients and blend until a soft "cheese" consistency. Spread on freshly baked sourdough with fresh fig slices.

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Going nuts for nuts!

Nuts,  the perennial of life for any vegetarian, has now been proven above its other feats to have life prolonging capacity.

Having long been known as nutritious (and by many health conscious as a “superfood”) these little guys were previously known to lower cholesterol and diminish insulin resistance.

Most of these claims were met with scepticism, with the most common question being – ‘how does lowering cholesterol or improving insulin function really even help me?’.

Published last month in The New England Journal of Medicine, was  the largest prospective study to date on nut consumption. With 76 464 women and 42 498 men, the authors concluded that those who ate nuts less than once per week had a 7% decrease in mortality and those who ate nuts up to 7 times per week had a 20% reduction!! And that goes for any type of nut too.

Good news right? Great news you say ……especially for those of you aiming to push past 95 and spend every last waking hour squeezing a bit more out of life. But what about those who are more stuck in the reality of the next few years rather than the twilight of time? Maybe you hate the though of living out your life in a hospital bed or rattling with pills into old age? There's more good news!

The study also showed associations with lower rates of cancer, respiratory ailments and heart disease.  And possibly the best part …increased nut intake was associated with less weight gain (contrary to popular belief). LESS weight gain! Yes you did read that right. Reduced waist circumference, and reduced risk of obesity.

So ready set go. To your pantry scrabbling for that packet of almonds bought last year and inhale your 28 grams for the day. Alternatively you could always click on the links below and creatively consume your portion.

Cashew & Fig Cream

photo 2 My sister and I have been eating no sugar for 5 weeks. She asked me if I wanted to cut out sugar with her for a whole 8 weeks to help keep her accountable. I agreed without realising how difficult it is to actually avoid the stuff. It is literally EVERYWHERE and my eyes have really been opened to how much we eat of it without even realising.  I am still allowing myself fruit though - I could never live without fruit, it is my favourite food in the world, really!

I've really enjoyed the journey of getting creative making tasty treats without relying on sweeteners. This cashew and fig cream is one of the toppings I created for our pancakes over the weekend. It really is perfect on anything from pancakes, toast, fruit, or even in smoothies...and vegan-friendly too :)

photo 1

Ingredients:

1 cup cashews Half cup filtered water 1 teaspoon vanilla extract 4 dried figs

Method:

Add ingredients to a blender and combine on a high speed until creamy.

photo 3

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!

 

Rhubarb & Raspberry Tart

Rhubarb is really in right now. Especially since it's winter here in Australia. So I made a rhubarb and raspberry tart to celebrate (healthy style of course!). Here's how I did it.

Ingredients - Makes one delicious tart

Base 1 ½ cup oatmeal ½ cup shredded coconut ½ cup almonds or macadamia nuts 3 tablespoons coconut oil (or 2 ½ tbsp. almond/macadamia/olive oil) 2 tablespoons maple syrup

Filling 5 stalks rhubarb (chopped) 1 cup frozen raspberries 1 large pear (chopped) 3 tablespoons honey/maple syrup/agave (or stevia equivalent for sugar-free diets) 2 tablespoons arrowroot 1 teaspoon vanilla extract

Topping ¼ cup shredded coconut 2 tbsp. coconut sugar 2 tbsp. chopped walnuts

Method Preheat oven to 200 degrees Celsius. Using a food processor, lightly process the oatmeal, coconut, and nuts until the nuts are just broken. Add the oil and syrup and pulse until the mixture is combined enough to stick together. Press the mixture firmly into a tart tin using clean fingers. Place in a hot oven and bake for 8 to 10 minutes or until slightly golden.Meanwhile, heat a saucepan on medium heat and add raspberries and chopped pear. Using a potato masher, squash the fruit to release juices. Stir in the syrup and vanilla until combined. Add the rhubarb and cook for approximately 10 minutes, stirring the contents to prevent it from burning. Once the rhubarb becomes soft and starts to disintegrate take off heat and add the arrowroot to thicken the mixture. Cool slightly.

Pour rhubarb mixture into tart base and spread evenly to cover pastry. Place in the oven and reduce heat to 180 degrees Celsius. Combine the ingredients for the topping and sprinkle over tart after 20 minutes of baking. Bake for another 5 to 10 minutes. Remove from oven and eat warm with coconut ice cream. Heaven!!

This one was eaten with Greek yoghurt, crushed berries and honey, but the flavours in your mouth turn into a party when paired with some homemade or store-bought coconut ice-cream.

Are you licking your screen yet? Go and make it NOW! :)

 

Supercharged Protein Oats

This breakfast truly is supercharged with nutrients to fuel your muscles, maximise energy levels, and skyrocket your metabolism. It is a bowl of goodness that is packed with protein, fibre, omega-3 fatty acids, and other good fats to keep you full and satisfied for a good 4 hours - which means that you're less likely to reach for that refined sugar-laden biscuit at morning tea and more likely to go for the healthy choice at lunch time.

This recipe is so quick to make - it literally takes only 5 minutes to throw together and is very portable and easy to eat on the run (if you are one of those people who have to eat their breakfast in the car).

Oh, and it also tastes amazing.

Ingredients:

1/3 of a cup rolled oats 2/3 of a cup milk (almond//soy/cow's) 1 tbsp. ground flaxseed 1 egg white Half a mashed banana (small) 3 drops liquid stevia (or sweetener of choice) 1/2 a tsp. vanilla extract 1 tsp. almond butter 1 tbsp. chopped walnuts 1 tsp. maple syrup Cinnamon & Vanilla Baked Pears for topping (or any other baked or fresh fruit)

Method: Combine the oats and milk in a small saucepan over medium heat and cook for approximately 5 minutes or until creamy. Take the saucepan off the heat and add the egg white. Stir to combine thoroughly until the egg white is cooked through. Then add the mashed banana, ground flaxseed, stevia, and vanilla. Pour into a breakfast bowl and top with almond butter, walnuts, pears, and a drizzle of maple syrup. Divine!

Question of the day: What is your favourite way of eating oats?

Link of the day: Breakfast Crepe with Protein Berry Filling

Roast veggies with Grains, Greens & Tahini

Happy Dietitian Day everyone!! I'm sure that this is probably the first time you've ever heard that there is an actual day to celebrate Dietitians. Well if that is you, all the more reason to fimiliarise yourself with what Dietitians do, where to find your nearest Accredited Practicing Dietitian, and more importantly, how we can help you! Take a look at the Dietitian's Association of Australia website!

But first...let's celebrate Dietitian's Day with a salad...boring??? Not at all!! This one is so delicious, you won't even know that you're eating a salad - I promise!

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Ingredients (makes 4 to 6 serves):

1/4 large japanese pumpkin 3 medium sweet potatoes 2 large beetroots 1 tbsp Olive oil 2 cups of cooked 4Grain Protein Rice (for this recipe I substituted the brown rice with wild rice and buckwheat) 1/2 head of broccoli 4 cups Spinach leaves 2 tbsp Tahini 1/4 cup Almond Milk Juice from 1/2 a lemon 1/2 a tsp Chilli powder 1/2 a tsp Garlic powder

Step 1: Roast veggies for approximately 30-40 minutes in a moderate to high oven with olive oil.

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Step 2: Prepare the 4Grain Protein Rice

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Step 3: Steam broccoli for 2 to 3 minutes or until cooked but still slightly crunchy.

Step 4: Combine the tahini, almond milk, lemon juice, chilli powder and garlic powder in a small glass jar and shake to combine until it forms a creamy sauce consistency.

Step 5: Mix together the spinach leaves and broccoli. Top with grains, roast veggies and tahini sauce. Enjoy!

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The tahini sauce and creamy roasted pumkin is a match made in heaven!

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This provides at least 3 out of the recommended 5 serves of veggies for the day.

It is also gluten free, vegetarian and vegan friendly, and a great choice if you're watching your waistline!

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The high fibre content will keep your insides healthy and regular and help with weight management and blood sugar control. The tahini sauce packs a good dose of calcium and omega-3 fatty acids!

Sold yet? Give it a try this week and let me know how you liked it!

What is your favourite way of having roast veggies?

4Grain Protein Rice

Love your rice but feel like you're not getting as much from it as you'd like?Say hello to 4Grain Protein Rice! Now with more protein, fibre and B-vitamins than ever before!

This staple is colourful, crunchy yet soft, satisfying and exciting! It has a low Glycaemic Index (GI) giving you slow-released energy and stabilised blood sugar levels - perfect for weight management or diabetics! The seeds in this are also really high in protein so it will keep you fuller for longer and help repair your muscles to keep your metabolism sky high. Who wouldn't want this new rice? Even those who are gluten-intolerant can have this as it is 100% gluten free!

This is SUPER easy to make if you have a rice cooker at home. If you don't, it is still very easy. I promise :)

Ingredients: 1 cup brown rice 1 cup quinoa (I used red) 1/2 cup amaranth seed 1/2 cup millet 5 cups water

Don't worry these are not difficult to find! Quinoa and brown rice is widely available in Australian supermarkets these days - look in the healthfood isle. Amaranth and millet will need to be sourced from your local health food store and are very affordable. I want to talk a little bit about these grains and their nutritional value:

Quinoa is a seed that contains all essential amino acids required by the body, therefore a complete protein source! It is not a grain but a seed and when cooked becomes soft with a nutty, satisfying taste. You can read more about it here.

Brown rice is an unmilled, whole natural grain that has only had its outer husk removed. This means that it contains more B-vitamins, magnesium and iron than white rice. It is also a great source of fibre!

Amaranth seed is often called "grain" because is behaves like a grain but is technically a seed. There have been a few studies to show that amaranth may help with high blood pressure and cholesterol levels. This seed is also naturally gluten free and is rich in B-vitamins!

Millet is a traditional food source for many countries including India, Russia, Germany, China and West African countries like The Gambia! This little seed is rich in calcium, iron, potassium, magnesium and zinc. These are all important for healthy bones, skin and energy levels.

Have I convinced you yet? Well maybe the easy method will...

Method: Combine all ingredients in your rice maker and turn it on "cook". It should be ready in about 20 minutes! Voila...it's that easy!

* If you don't have a rice maker, simply add everything in a big pot on high heat until it starts to boil. Turn heat down and simmer for about 20-25 minutes or until cooked.

This 4Grain Protein Rice is PERFECT to add to your food prep for the week! It is something that will keep in the fridge for the whole week and works really well added to salads for lunch or as a foundation for dinner!

This is how I had it for dinner last night...a delicious purple raw kale & brocolinni salad and oven-baked sweet potato with a creamy tahini sauce drizzled over it!

You could even make it into a healthy dessert like this one! Or use it in a salad like this one.

Question: Do you get bored with rice? What else have you tried to make it more nutritious and exciting?

Maple Peach Brown Rice Pudding

Need new inspiration for breakfast, late-afternoon snack, or dessert? Look no further than here!!! This is quick, healthy and delish.

Fruit is my favourite food on earth. If I could I would have it for breakfast, lunch, and dinner. Although as a dietitian and a foodie, I feel it is my duty to try other foods as well…*sigh*…tough life! But today I didn’t feel any such obligation when I started to think about my afternoon snack.

I let my love of fruit guide me to the way of a Maple Peach Brown Rice Pudding! Even if you don’t love fruit…you will love this!

 

Maple Peach Brown Rice Pudding Ingredients ½ cup cooked brown rice ¼ cup coconut cream* 1 tsp pure vanilla extract 1 peach Maple syrup to taste – I used 1 tsp

Combine all ingredients and ¾ of the peach in a blender and blend until smooth. Serve with remaining peach and a drizzle of maple syrup.

*for low fat version use reduced fat coconut milk/soy/almond/oat milk instead.     

If you feel you want something creamy and luscious on top...I recommend this vegan cream recipe! It's the perfect accompaniment!

This pudding is also great for our vegan friends and those that need a gluten-free, dairy-free, nut-free or soy-free option!

And for those interested in the nutritional info, here it is:

Energy: 974 kJ Fat: 5.3g Carbs: 39.7g Fibre: 3.8g Sugar: 13.9g Protein: 4.1g

Fill in the blank: My favourite food is ________

Maple Peach Brown Rice Pudding

Need new inspiration for breakfast, late-afternoon snack, or dessert? Look no further than here!!! This is quick, healthy and delish.

Fruit is my favourite food on earth. If I could I would have it for breakfast, lunch, and dinner. Although as a dietitian and a foodie, I feel it is my duty to try other foods as well…*sigh*…tough life! But today I didn’t feel any such obligation when I started to think about my afternoon snack.

I let my love of fruit guide me to the way of a Maple Peach Brown Rice Pudding! Even if you don’t love fruit…you will love this!

 

Maple Peach Brown Rice Pudding Ingredients ½ cup cooked brown rice ¼ cup coconut cream* 1 tsp pure vanilla extract 1 peach Maple syrup to taste – I used 1 tsp

Combine all ingredients and ¾ of the peach in a blender and blend until smooth. Serve with remaining peach and a drizzle of maple syrup.

*for low fat version use reduced fat coconut milk/soy/almond/oat milk instead.     

If you feel you want something creamy and luscious on top...I recommend this vegan cream recipe! It's the perfect accompaniment!

This pudding is also great for our vegan friends and those that need a gluten-free, dairy-free, nut-free or soy-free option!

And for those interested in the nutritional info, here it is:

Energy: 974 kJ Fat: 5.3g Carbs: 39.7g Fibre: 3.8g Sugar: 13.9g Protein: 4.1g

Fill in the blank: My favourite food is ________

Sweet sweet potato bites

I don't like to eat the same thing for lunch everyday. Salads can be nice - but not if it is the same day in day out. Also, why would you have the same thing everyday if there are a bizillion combinations out there for yummy lunches!? I don't. That is why when I opened the fridge today, I looked at my leftovers for inspiration. I dreamed up a rather satifying and absolutely delicious feast from some left-over baked sweet potato I had in the fridge! And then I made it...

 Sweet sweet potato bites 3

Are you drooling yet?

These are so visually appetizing and filling that you can have it for lunch, dinner or even appetizers for your next dinner party.

The best part about these guys...they're 100% healthy! They are also vegan, dairy free, soy free, nut free and gluten free!

This is how you make them:

Sweet Sweet Potato Bites

Ingredients:

1 large sweet potato 1/2 mashed avocado seasoned with salt & pepper Mustard Caramelised Onions Sundried tomato Hommus Lemon

Method:

Pre-heat oven to 200 degrees celcuis. Wash the sweet potato and place whole onto baking tray and bake for around 30-40mins depending on the size of your sweet potato. Before you take it out you can prick with a scure/fork to feel if the inside is completely soft. Allow to cool.

Cut sweet potato into slices an top with these combinations:

1. Mashed avocado, mustard and sundried tomato 2. Mashed avocado and caramelised onion 3. Mashed avocado and hommus

Finish with a squeeze of lemon and garnish with greens. Voilla!

You're ready to gobble up a delicious meal or entertain your guests!

Question:

What is your favourite dish to entertain guests with?