Recipe Dashboard - Elizabeth Pattalis Online Nutritionist

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TOFU & RICE SALAD - save this. Try this fresh an

TOFU & RICE SALAD - save this.

Try this fresh and flavoursome tofu salad for your next meatless meal 🙌.

Combine cooked rice, tofu, edamame, avocado, cucumber, radish, cabbage and sesame seeds. Mix through your dressing (recipe below).

The tofu was pan fried lightly with some coconut aminos, and I also added the cabbage to the pan to soften it slightly.

To make the dressing, mix together:
3 tbsp rice vinegar
2 tbsp tamari
1 tbsp sesame oil
1 tbsp lime juice
salt and pepper to taste

Enjoy ☺️.

#tofurecipes #vegancooking #veganrecipes

Are you planning to start a new diet on Monday? 😏

Do you write your weekly meal plans, calculate your daily calorie intake and schedule workouts?

But you’ve been there and done that. It’s frustrating, isn’t it? It never sticks.

❌ ANOTHER DIET ISN’T THE ANSWER.

✅ Instead, it’s time for you to do the important work around building eating skills and clarifying your values around food.

Not everyone can eat intuitively. Modern food has hijacked our nervous systems, and navigating the food environment is a skill.

My approach provides you with the skills to identify foods that nourish and satisfy you physically and psychologically. It’s about discovering your own personalised way of eating that suits you, rather than feeling the need to rely on a ‘rule book’.

My more effective method gives you long-term weight loss (if that’s what you desire). It’s not just about the numbers on the scale but about nourishing your body and achieving a level of well-being that goes beyond calories in vs. calories out.

It’s about eating in balance, not swinging between extremes. When we eat in balance, we tend to feel energised and more at peace.

💛 Ready to level up your eating skills?

Book in for a consultation for a tailor made nutrition plan, link on the bio. Or check out my online programs.

#balanceddiet #balancednutrition

WHY IS EATING COLOURFUL FOOD GOOD FOR YOU? 🫑 T

WHY IS EATING COLOURFUL FOOD GOOD FOR YOU? 🫑

The most vibrant plant foods are rich in antioxidants, vitamins, and minerals and offer a diverse range of health benefits.

Each food colour contains a unique set of phytochemicals, meaning each colour also includes a unique set of benefits.

For instance, red fruits and vegetables support the brain and circulatory system and help maintain healthy cholesterol levels. Green foods are beneficial for digestion, bone strength, and reducing inflammation. White plant foods can help lower cholesterol and reduce the risk of certain cancers.

Remember, you don’t need to overthink it. Simply vary the fruits and veggies you eat regularly and focus on a mostly whole-food diet.

MY VIBRANT LUNCH PLATE 🌱

Lunch was a mixed plate of plant goodness - butter beans, steamed green beans, roasted capsicum, vine ripened tomatoes, green olives, spring onions, fresh parsley and with a little wild tin salmon. I’ve mixed it with some quality extra virgin olive oil and balsamic vinegar which adds a lovely sweetness to it all.

#eattherainbow #plantfood #veganhealth #vegetarianrecipes #healthylunchideas

You are less likely to make positive changes when

You are less likely to make positive changes when you feel bad about yourself.

I see it time and time again. Clients report they binge eat or overeat, and then they feel guilt and talk badly about themselves.

This type of judgement only creates more suffering.

You will distract yourself consciously or subconsciously from anything that gives you discomfort.

So what happens? In an attempt to regulate your nervous system again, you turn to food again.

Try swapping judgment for self-compassion and curiosity. Be kind to yourself. If you slipped up, give yourself grace and identify what went wrong.

This is the type of stuff I talk about in my consultations and inside my program A Course In Normal Eating.

If you are ready to jump out of your destructive food cycle head to my bio and let’s work together. If you’re still unsure, send me a DM and we can chat.

#emotionaleating #bingeeatingrecovery

Broad beans, peas and mint pasta 🌱. Here’s

Broad beans, peas and mint pasta 🌱.

Here’s another recipe using minimal ingredients and can be created in less than 30 minutes 😊.

Serves 2
180g pasta
1 shallot, finely diced
1 garlic clove, finely sliced
200g broad beans (I use frozen)
1 cup peas
1/2 lemon, juiced
grated parmesan
extra virgin olive oil
handful mint, chopped
salt and pepper

+ Bring a large pot of salted water to the boil. Add pasta to cook. In the last 3 minutes, add the broad beans and peas. Drain. Reserve some cooking water.

+ Squeeze the broad beans from their shells (optional).

+ In a fry pan, heat oil on medium heat. Saute shallot and garlic until soft and brown.

+ Add the pasta, broad beans, peas to the pan. Add lemon juice and mint. Stir in the pasta water as needed to avoid the pasta drying out. Add some parmesan and season. Serve.

#weeknightcooking #familyfriendlymeals #pasta #vegetarianrecipes #veganrecipes

PLANT BASED LUNCH IDEAS 👇. Here are a few of

PLANT BASED LUNCH IDEAS 👇.

Here are a few of my recent meals. As you can see, I have used packaged foods. While cooking from scratch has its benefits, it isn’t always realistic.

The key is to add healthy nutrients to your plate. And again, as I often say, ensure you have lots of staples in your pantry and freezer. These are your safety net, ensuring you can always create a healthy meal easily, even when unexpected situations arise such as being held up at work.

🌱 Falafel Bowl - store bought falafel, rice, avocado, home made pickled onions, cucumber and a tahini sauce (recipe below).

🌱 Sausages & Veg - store bought vegan sausages, onions, baked potatoes & brussel sprouts, beetroot, green olives, artichokes, home made olive & feta bread (recipe on my feed) with a mustard sauce (recipe below).

🌱Dumpling Bowl - rice, corn, edamame, carrot, cucumber, carrot, store bought veg dumplings, sesame seeds and coconut aminos.

🌱Roast Veggie Salad - cooked brown lentils, baked pumpkin, beetroot, cauliflower, zucchini and baby spinach. Dressed in balsamic and extra virgin olive oil.

🌱 Falafel Wrap - store bought falafel, tahini sauce (recipe below), roasted capsicums, feta, pickled onions, cucumber and baby spinach.

TAHINI SAUCE:

Blend together -
1/3 cup tahini
3 tsp lemon juice
1 garlic
4 tbsp water
pinch of cumin
salt & pepper

MUSTARD VINAIGRETTE SAUCE:

Whisk together -
2 tbsp white wine vinegar
1 tbsp dijon mustard
1 tsp wholegrain mustard
1/3 cup extra virgin olive oil
pinch of oregano
salt & pepper

#easymeals #homecook #lunchideas #vegancooking #vegetariancooking

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