Recipe Keys - Elizabeth Pattalis Online Nutritionist

nutrition.with.liz

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

BENEFITS OF EATING IN SEASON 💛 Eating ‘seaso

BENEFITS OF EATING IN SEASON 💛

Eating ‘seasonally’ means enjoying produce that is grown in your region at its peak ripeness.

It tends to taste much better and supports your body’s NATURAL NUTRITIONAL NEEDS.

For example, when the weather warms up, nature provides us with cooling foods, such as watermelon and stone fruits rich in carotenoids to help protect us against the sun.

Another good reason to eat seasonally is that these foods contain a higher nutritional content. Foods that are out of season have generally been stored for a period of time, causing certain nutrients such as folate and Vitamin C to rapidly decline.

What’s your favourite spring fruit or veg? Leave a comment 😊.

#spring #eatseasonally #naturesmedicine

VEGAN TACOS 🌮 How do you cook tofu? I get as

VEGAN TACOS 🌮

How do you cook tofu?

I get asked this frequently. So I thought I’d try using it a little differently by making tacos. It was quick, easy and full of flavour.

Make this your next plant based meal 😊

For the taco meat:
350g extra firm tofu, grated
1 brown onion, chopped
3 garlic cloves, chopped
1 tomato, chopped
1 tbsp soy sauce
1/2 tsp smoked paprika
1/2 tsp dried oregano
1/2 tsp cumin
1 tbsp extra virgin olive oil

For the tacos
8 taco shells (I used tortilla cups, easier for kids to hold)
toppings of choice eg ice berg lettuce, red capsicum, vegan cheese, avocado, corn, salsa

+.Heat oil in a fry pan. Add the onion and garlic until it softens and begins to brown, 3-4 minutes.

+ Reduce the heat and add the tofu. Cook until it begins to brown. Don’t stir it to often. Cook for about 12 - 15 minutes. Note if you cook it too long, it can start to dry out.

+ Add the tomato, soy and spices. Mix through, cook for a further 2-3 minutes.

+ Fill your shells with the taco meat. Add your toppings.

#veganrecipes #tofu #tacos #vegancook #vegetarian

Humans have a strong scarcity bias, where you unco

Humans have a strong scarcity bias, where you unconsciously assume scarce things are valuable and abundant things are not.

If your money were scarce, you’d naturally be thinking about your finances nonstop and you wouldn’t be giving any away.

Or think about what happened in recent years with toilet paper? People were going crazy stockpiling toilet paper!!

The same goes for food. If you keep going on a restrictive diet out of fear, you’ll become more fixated on them, and if you do happen to get a taste, your body will find it hard to pull back.

If you’re eating is out of control, try something different.

Try my program, A Course in Normal Eating. It will liberate you from the constant food noise in your head, giving you a sense of freedom you’ve been longing for.

Transition from out-of-control eating and fear of weight gain to a natural, supportive eating pattern that allows you to live your best life, free from the constant struggle with food and weight gain.

No food will be off-limits, BUT you’ll naturally gravitate to foods that nourish you. Or, if you indulge, you’ll know how to have a little and move on with your day.

Use the link in my bio or DM me the details to enrol in A Course in Normal Eating.

#emotionaleating #bingeeating

Smashed peas and avocado on toast 🙌. Green pe

Smashed peas and avocado on toast 🙌.

Green peas are such a great protein source for plant-based diets, and they’re really filling because of their high fiber content. And who can resist smashed avocado on toast?

To make it, just blend or smash together cooked peas, avocado, and lemon juice. Don’t forget to season it!

You can make this in advance, which makes it perfect for easy weekday breakfasts or lunches.

I served it with consider with pickled onions, feta, and a drizzle of pomegranate molasses.

Pickled Onions Recipe 👇.

1 Red Onion, sliced thinly⁠
½ cup apple cider vinegar⁠
2 tbs sugar⁠
sea salt⁠
⁠
Heat a sauce pan with the vinegar, sugar, a pinch of salt and ¼ cup of water until it boils. Place the sliced onion in a bowl and pour the boiling vinegar liquid. Leave to pickle for 10-15 minutes. Then serve up.

#healthyrecipes #smashedavo #toastideas #healthybreakfast #mealprep

Do you agree? 🙋🏻‍♀️ I discovered this

Do you agree? 🙋🏻‍♀️

I discovered this firsthand when I went vegan: many of my cravings for ultra-processed foods disappeared.

Cravings are pesky things.

Sometimes, the craving is to satisfy a need, such as comfort.

Other times, they may be due to nutritional deficiencies, as the body urges you to consume food to address those deficiencies.

Understanding the root of your cravings can help, but in any case, switching to a primarily whole-food diet is key.

💛 How can I support you?

I know changing your diet isn’t easy! Especially when you’ve been eating a certain way for years. But change is 💯 possible.
 Reach out for an appointment. Send me a DM or use the online booking form.

#plantbaseddiet #plantbasednutrition #veganhealth #sustainableweightloss

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