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Elizabeth Pattalis Nutritionist

SUSTAINABLE WEIGHT LOSS & INTUITIVE EATING NUTRITIONIST

Mint and Coriander Vegan Pesto

July 14, 2019 By elizp Leave a Comment

Vegan Mint and Coriander Pesto
2019-07-13 17:57:19
Great as a sauce with a protein, in salads or as a sandwich spread.
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Total Time
5 min
Total Time
5 min
Ingredients
  1. bunch coriander
  2. 1/2 bunch mint
  3. 1/2 cup cashews (or use what you have - I have used sunflower seeds & hemp seeds too)
  4. 1 tbps lemon juice
  5. 1 tbsp flaxseed oil
  6. 1 clove garlic minced
  7. salt to taste
Instructions
  1. Blend all ingredients until creamy.
Elizabeth Pattalis Nutritionist https://elizabethpattalis.com/

Filed Under: Recipes

Seaweed Chips

July 4, 2019 By elizp Leave a Comment

Seaweed Chips
2019-07-03 21:49:00
Serves 1
These are easy to make and healthier than store bought varities. Play around with flavours :) Facts about seaweed: Seaweed is high in iodine which is a key component of the hormones made in the thyroid gland. Thyroid hormones regulate the body’s metabolism, promote healthy heart function, muscle control, mood and bone maintenance. If you have a thyroid condition, please consult with your health practitioner to know if seaweed is good for you.
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Prep Time
1 min
Cook Time
14 min
Total Time
15 min
Prep Time
1 min
Cook Time
14 min
Total Time
15 min
Ingredients
  1. nori sheets
  2. olive oil
  3. sea salt
  4. optionals: sesame seeds, onion powder, garlic powder, nutritional yeast.
Instructions
  1. Preheat over to 160 C.
  2. Mix the oil and your optional toppings.
  3. Cut the nori sheets into equal sizes and brush the shiny side with the oil mix.
  4. Place on a baking tray lined with paper.
  5. Bake for 10 - 15 minutes or until crisp.
Elizabeth Pattalis Nutritionist https://elizabethpattalis.com/

Filed Under: Recipes

How To Cook Tofu

January 13, 2019 By elizp Leave a Comment

Tofu is made of soybean curd. Being a soy product it contains isoflavones, plant-based compounds with estrogenic activity that may potentially reduce the risk of breast and prostate cancers, heart disease and osteoporosis (1). In addition to this, it is a good source of protein and is low in fat. Being animal protein free it is often used in vegan cooking. 

One of the best things about tofu is that it is versatile. Tofu is bland and will take on the tastes that you cook it with. The key to tofu tasting good is choosing the right type of tofu for what you are cooking. I know myself, pre-vegan days, I tried tofu and hated it. It was soft, mushy and tasteless. Now I know better!

Whatever the tofu type, you need to drain it and remove the water. Watery tofu won’t absorb a marinade or get crispy in a frying pan. To drain it, slice the block and place the slices in a single layer on a paper towel-lined baking sheet. Top tofu with more paper towels and then a heavy object. Let sit for 30 minutes or longer. 

To Bake Tofu

For this method of cooking the firm type of tofu is best. You’ll cut the tofu up in blocks and soak it in a marinade. I tend to use soy, tamari and coconut aminos when I flavour tofu. Soak it in the marinade for about 30 minutes. Then transfer it onto a tray lined with baking paper and put in a hot oven which has been preheated at about 180 C.  If you would like the tofu to be crispy the trick is to lightly toss the tofu in cornstarch prior to putting in the oven. You can also do this cornstarch trick when pan frying tofu.

To Saute Tofu

You’re pretty much doing the above but instead adding the tofu on a frying pan. The tofu only needs a few minutes on each side before it is cooked. I find with the small amount of oil I use in the pan that there is no need for cornstarch, it will be crispy enough.

How To Use Soft Or Silken Tofu

This type of tofu is the most watery. You’ll still want to drain and press it.  It is less rigid than the firm tofu and can be pureed and added to smoothies, desserts (mousse recipe below), soups, dips and more for creaminess. Vegans for a scrambled egg (see recipe below) alternative often use it. I enjoy this and will add turmeric for the yellow effect. If you have a recipe you want to make dairy free you also consider using this tofu. 

Tofu Chocolate Mousse Recipe

Tofu mousse

Ingredients

100 grams roughly chopped dark chocolate (I used dairy free)

340 grams silken tofu, drained

1 tbsp maple syrup

1 tsp vanilla (optional)

Method

  1. Melt the chocolate in the microwave in 30-second intervals, stirring each time, until the chocolate is melted. Allow to cool at room temperature.
  2. Place the tofu, maple syrup and vanilla in a food processor and blend until smooth. Add the chocolate and blend until combined.
  3. Scoop the mixture into 3 ramekins and refrigerate for 60 minutes or longer
  4. To serve, garnish with your choice of toppings. Ideas include raspberries, blackberries, cacao nibs, and shredded coconut.

This mousse is rich, velvety smooth, creamy, and unbelievably easy. It is vegan, gluten-free, egg-free and dairy-free. Perfect as a snack or even as an indulgent breakfast. I love it. You really can’t taste it is tofu.

Tofu Scramble Recipe

tofu scramble

Ingredients

100 grams firm tofu

1/4 tsp turmeric powder

Salt & pepper to taste

Method

  1. Chop the tofu and use a fork to crumble it into bite-sized pieces.
  2. Add some olive oil to a frying pan and when it’s hot, add the tofu and the rest of the ingredients. Stir until well combined and cook over medium heat for 5 to 10 minutes.
  3. Serve with vegetables or on toast for breakfast or a light meal.

Filed Under: Food & Nutrients, Recipes

Sweet Potato & Black Bean Salad

October 13, 2018 By elizp Leave a Comment

Sweet Potato & Black Bean Salad
2018-10-12 17:44:08
Serves 4
This is another easy meal which you can have for a lunch or even a breakfast. If you don't have black beans, use chickpeas or quinoa. If you don't have tahini make an avocado dip.
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Ingredients
  1. 2 Sweet Potato (diced)
  2. 1 tbsp Extra Virgin Olive Oil
  3. 1 tsp Cumin
  4. 1/2 tsp Cinnamon
  5. 1/2 tsp Paprika
  6. 1/4 cup Tahini
  7. 1/2 Lemon (juiced)
  8. 2 Garlic (cloves, minced)
  9. 2 tbsps Unsweetened Almond Milk
  10. 2 cups Black Beans (cooked, drained and rinsed)
  11. 2 cups Cherry Tomatoes (halved)
  12. 1 cup Parsley (chopped)
  13. Sea Salt & Black Pepper (to taste)
Instructions
  1. 1. Preheat the oven to 200 C. Line a large baking sheet with baking paper.
  2. 2. In a large mixing bowl, combine diced sweet potato, olive oil, cumin, cinnamon and paprika. Transfer to baking sheet and bake for 25 minutes.
  3. 3. Make your tahini dressing by whisking together tahini, lemon juice, minced garlic and almond milk.
  4. 4. In the mixing bowl, combine black beans, tomatoes, chopped parsley and sweet potato. Drizzle with your desired amount of dressing. Season.
Elizabeth Pattalis Nutritionist https://elizabethpattalis.com/

Filed Under: Recipes Tagged With: Breakfast, Mains, Salads, Vegan

Cauliflower Rice & Lentil Bolognese

July 6, 2018 By elizp Leave a Comment

Cauliflower Rice & Lentil Bolegnase
2018-07-05 18:57:31
Serves 2
Vegetables should be the star of your dish! Less pasta, more veggies :) I have made this dish a few times, each time changing it up slightly. Sometimes I throw in some kale as well. Use what ever you have in the fridge. There are no rules. Enjoy.
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Ingredients
  1. 2 cups of cherry tomatoes
  2. 2 cloves garlic chopped
  3. 1/4 red onion thinly sliced
  4. 2 tbsp olive oil
  5. 1/4 head cauliflower cut into florets
  6. 1 cup brown lentils (I used tined)
  7. 1 tbsp tomato paste
  8. handful basil leaves
  9. 1/4 cup water
  10. 140 g pasta
  11. 2 tsp nutritional yeast
  12. salt & pepper
Instructions
  1. Preheat the oven to 200 C.
  2. Place tomatoes, garlic and onion slices on a baking tray, add olive oil. Season with salt and pepper. Mix well and roast in the oven for about 20 minutes.
  3. Place cauliflower into a blender. Blend until the cauliflower is crumbly.
  4. Over medium heat, heat olive oil in a large pan. Add minced cauliflower. Season with salt and pepper.
  5. After 2 minutes, add the tomato mixture from the oven.
  6. Add tomato paste, roughly chopped basil and water.
  7. Add lentils.
  8. Reduce heat to low simmer. The longer you simmer the thicker the sauce.
  9. Cook pasta as per packet directions.
  10. Once pasta is cooked, add to the tomato sauce, divide onto plates and top with the nutritional yeast.
Elizabeth Pattalis Nutritionist https://elizabethpattalis.com/

Filed Under: Recipes Tagged With: Mains, Vegan

Kale and Cauliflower Pasta

March 17, 2018 By elizp Leave a Comment

Kale and Cauliflower Pasta
2018-03-12 17:22:40
Serves 4
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Ingredients
  1. ½ packet pasta (I used a legume pasta, low carb & high protein)
  2. ½ cauliflower, cut into small florets
  3. 2 cups kale leaves chopped roughly
  4. 2 garlic cloves, crushed
  5. 1 cup butter beans, cooked (tin or dried)
  6. 1 tbsp olive oil
  7. 1/4 lemon juice
  8. 1 punnet perino tomatoes, chopped into halves
  9. ¼ cup flat leaf parsley, finely chopped
  10. Salt and pepper to taste
Instructions
  1. Cook pasta as per packet directions.
  2. Heat oil in pan, saute garlic for 3-4 minutes.
  3. Add cauliflower florets and stir until they start to brown and soften.
  4. Add the butter beans and cook for another 3 or 4 minutes. Once cauliflower has softened remove mix from the heat.
  5. Blend the cauliflower mixture in a food processor. Add the lemon juice slowly until the mix is a texture of your liking, smooth and creamy.
  6. In a hot pan, combine the pasta and the cauliflower mixture for 1 -2 minutes. Add the tomato halves and kale, and let wilt.
  7. Add parsley, and season.
Elizabeth Pattalis Nutritionist https://elizabethpattalis.com/

Filed Under: Recipes Tagged With: Mains, Vegan, Vegetarian

Beetroot Chips

March 12, 2018 By elizp Leave a Comment

 

Beetroot Chips
2018-03-11 21:51:52
Beetroot has many health benefits, great for the heart and great for the liver! These chips are simple to make, the hardest part is waiting for them to be ready. Enjoy.
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Ingredients
  1. Beetroot
  2. Olive oil
  3. Seasoning
Instructions
  1. Pre heat oven to 180 C.
  2. Peel and thinly slice beetroot.
  3. Coat with olive oil and season.
  4. Bake in the oven for about 15 to 20 minutes until they dry out. Carefully monitor the last 5 minutes as they can burn quickly. The ends will turn up slightly when they are ready.
  5. Allow to cool. They will crisp up more as they cool.
Elizabeth Pattalis Nutritionist https://elizabethpattalis.com/

Filed Under: Recipes Tagged With: Snacks, Vegan

Mixed Seed Crackers

March 11, 2018 By elizp Leave a Comment

Mixed Seed Crackers
2018-03-11 16:36:54
These are a great snack full of protein, healthy fats and fibre. Eat as is or add them to your salads for crunch!
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Ingredients
  1. 1/2 cup chia seeds
  2. 1/2cup sunflower seeds
  3. 1/2 cup almond meal
  4. 1/4 cup sesame seeds
  5. 1/4 cup pumpkin seeds
  6. 1 tsp garlic granules
  7. 1 tsp dried mixed herbs
  8. 1 tsp salt
  9. 250 ml water
Instructions
  1. Mix ingredients in a bowl and then spread the mixture out onto your baking tray, and bake in the oven at 160 C for 30 minutes.
  2. Then half way , cut into squares and turn over. Bake for a further 25 minutes.
Elizabeth Pattalis Nutritionist https://elizabethpattalis.com/

Filed Under: Recipes Tagged With: Snacks, Vegan, Vegetarian

Chickpea and Chocolate Clusters

March 4, 2018 By elizp Leave a Comment

Chickpea and Chocolate Clusters
2018-03-03 17:12:06
These are a great nutritious snack/treat witih only two ingredients! Chickpeas are a great source of protein and fibre. This recipe is vegan, no added sugar, gluten free, nut free and dairy free. Next time I'm going to experiment and add some other ingredients, I think some dried cherries would be nice to add for a little sweetness :)
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Ingredients
  1. 1 can chickpeas, drained and rinsed
  2. 75 grams dark chocolate
Instructions
  1. Preheat oven to 180 C.
  2. Spread chickpeas on a tray lined witih baking powder. Bake for 50 minutes or until completely dried out. You want to remove all the moisture.
  3. Take out of the oven and into a bowl with the chocolate. The heat from the chickpeas will melt the chocolate.
  4. Spoon onto a dish lined with baking paper and set in the fridge for about an hour or until set.
Elizabeth Pattalis Nutritionist https://elizabethpattalis.com/

Filed Under: Recipes Tagged With: Snacks, Vegan

Easy Healthy Pesto

January 21, 2018 By elizp Leave a Comment

Easy Healthy Pesto
2018-01-20 16:19:21
This pesto is incredibly versatile. It can be used in salads, pasta, sandwiches and on your lean proteins. This is just a basic recipe and then you can play around by adding in different oils, herbs and nuts.
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Ingredients
  1. 1 bunch basil
  2. 1 bunch parsley
  3. handful of pumpkin seeds
  4. 4 tbsp olive oil
  5. 2 tbsp lemon juice
  6. salt and pepper
Instructions
  1. Blend!
Elizabeth Pattalis Nutritionist https://elizabethpattalis.com/

Filed Under: Recipes Tagged With: Gluten Free, Mains, Salads, Vegan, Vegetarian

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Elizabeth Pattalis

Elizabeth Pattalis

As a holistic nutritionist, I am passionate about making a difference in people’s lives through nutrition and natural medicine. My aim is to equip you with the knowledge and tools you need to create optimum health now and in the future. I have a keen interest in fat loss, mental health, hormonal health and genomics.

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