Recipe Keys - Elizabeth Pattalis Online Nutritionist

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Oven-Roasted Pumpkin 🎃 & Tomato 🍅 Soup. Th

Oven-Roasted Pumpkin 🎃 & Tomato 🍅 Soup.

This recipe is a nourishing, low-effort way to support digestion, hydration, and overall wellness.

Why soup in winter?
 Warm soups are comforting, easy to digest, and help maintain hydration during colder months when we tend to drink less water. They’re a simple way to load up on seasonal vegetables and stay nourished.

Ingredients:
½ Kent pumpkin (peeled, seeds removed, and chopped)
5 garlic cloves (whole, unpeeled)
½ red capsicum (roughly chopped)
3 Roma tomatoes (halved)
1 carrot (peeled and sliced)
1 brown onion (quartered)
1 tsp Italian herbs
A handful of fresh basil leaves)
1-2 cups vegetable stock
Extra virgin olive oil
Salt & pepper, to taste

Method:

+ Preheat oven to 190 C. Place pumpkin, garlic (in skins), capsicum, tomatoes, carrot, and onion on a lined baking tray. Drizzle generously with olive oil, sprinkle with Italian herbs, salt, and pepper.

+ Roast for 35–40 minutes or until vegetables are tender and starting to caramelise. Remove garlic skins after roasting.

+ Add roasted vegetables to a high-speed blender. Pour in the heated stock and add fresh basil leaves. Blend until smooth and creamy. Add more stock or hot water if you prefer a thinner consistency.

+ Serve warm with a drizzle of olive oil, cracked pepper, or extra basil leaves on top.

#souprecipe #veganrecipe #comfortfood #weeknightmeals #sydneynutritionist #pumpkinsoup #veggiesoup

From Intention to Identity: Making Healthy Habits

From Intention to Identity: Making Healthy Habits Your New Normal 👇.

When it comes to health and nutrition, it’s not about quick fixes or following trends. It’s about building habits that stick and become part of who you are. Consistency is key, and over time, those small changes add up to lasting results. 💪

As your nutritionist, I’ll guide you in creating habits that feel natural and effortless—so you can live a healthy life every day, even on the days you’re not feeling 100%.

Let’s make health a habit, not a task.

Ready to make lasting change and move from intention to identity? Send me a DM or head to my bio to make an appointment.

#habits #identity #selfdevelopment #sydneynutritionist

Looking for a high-protein breakfast with oats? He

Looking for a high-protein breakfast with oats? Here it is: overnight oats packed with 30g of protein! 💪 ⠀ When I work with clients, I often recommend starting the day with at least 30g of protein. Why? It helps you meet your daily protein needs and keeps your blood sugar levels stable — setting you up for better energy and fewer cravings. ⠀ Oats sometimes get a bad rap for being too low in protein. The trick? It’s all about what you add to them! ⠀ Here’s the recipe: 1 tbsp chia seeds 1 tbsp vanilla @tropeaka protein powder 1/2 cup rolled oats 1/2 cup soy milk
Cinnamon (to taste)
1 tbsp hemp seeds 1/2 cup plain/greek yogurt Fresh fruit of choice ⠀ Method:
1. In a bowl, mix chia seeds, protein powder, oats, soy milk, and cinnamon.
2. Cover and refrigerate overnight.
3. In the morning, top with yogurt, hemp seeds, and fresh fruit.
4. Enjoy a nutritious, satisfying breakfast that keeps you full for hours! 🌞🍓

👉 Need help creating a healthy and easy meal plan that supports your health goals?
Contact me for a 1:1 nutrition consultation — I’d love to help you feel your best! 💚

Stress and overeating have a hidden connection, an

Stress and overeating have a hidden connection, and it’s all about cortisol!

When we’re stressed, our body releases this hormone, which makes us crave high-calorie foods for quick energy – even if we’re not physically hungry. 🍩

If you’re caught in the stress-eating cycle, you’re not alone!

As a nutritionist, I’m here to help you create a personalised plan to balance blood sugar, manage cravings, and feel your best! 🌱

Ready to take control and feel better, inside and out? A holistic approach that supports your overall well-being is the key to feeling better, inside and out.

DM me to book a 1:1 consultation! 💚

#StressAndFood #Cortisol #Overeating #sydneynutritionist #NutritionSupport #SelfCare #emotionaleating

We let fear dictate our choices—fear of calories

We let fear dictate our choices—fear of calories, fear of gaining weight, or fear of not being “good enough.” But what if we chose love instead? 💖

When fear takes over, it keeps you stuck in a cycle of food obsession and constant dieting. Fear of “bad” foods or eating too much leads to restriction, which only makes you crave those foods even more. It’s a never-ending cycle that leaves you feeling guilty, and disconnected from your body. 😞

But when you choose love over fear, everything changes. Loving your body means nourishing it with food that makes you feel energised, strong, and healthy.

By nourishing your body from the inside, you can transform the outside too—feeling more confident, balanced, and at peace with your choices. 💚

When you focus on love and nourishment, you’ll find your body’s natural weight, the one that feels good and sustainable, without the constant struggle.

Ready to shift your mindset and find a balanced approach to eating?

🌱✨ As a nutritionist, I can help you nourish your body, manage cravings, and discover sustainable weight loss without the fear and restriction.

Let’s work together to create a personalised plan that supports your goals. 💚

DM me to book a 1:1 consultation. 💪

#FoodFreedom #LoveOverFear #HealthyMindset #BodyLove #NutritionJourney #SelfCare #Wellness #MindfulEating #NourishToFlourish #FindYourNaturalWeight

Some recent meals I’ve been into lately 🍴 Not

Some recent meals I’ve been into lately 🍴 Nothing fancy — just simple, tasty food that works for meal prep or easy lunches.

▶️ Quinoa & Tuna Salad — quinoa, tuna, cherry tomatoes, cucumber, green olives, pickled red onion & rocket. Dressed with balsamic vinegar + extra virgin olive oil. Light but filling — perfect for a packed lunch.

▶️ Braised Greens & Beans — recipe’s on my feed! A quick, cozy veggie dish I keep coming back to.

▶️ Nicoise Salad — another go-to for lunch boxes or meal prep. Recipe is also on my feed.

▶️ Homemade Bagels — Just 2 ingredients for the dough:
* 1 cup self-raising flour
* 1 cup Greek yogurt
* Pinch of salt
Mix flour, yogurt & salt in a bowl with a fork, then knead by hand for about a minute until smooth. Divide into 4 balls, roll into sausage shapes, and form bagels. Brush with egg wash, top with sesame seeds (optional), and bake at 190°C for 20-25 min until golden.

▶️ Cannellini Bean Dip — Blend together:
* 1 ½ cups cannellini beans
* 2 tbsp olive oil
* 2 tbsp lemon juice
* 1 garlic clove
* Salt & pepper
* 2 tbsp water
* Fresh herbs (parsley or rosemary)
Serve with crackers, veggies or part of a little tasting plate like this one.

What’s been on your plate lately? Always keen for new ideas!

#mealprepideas #easyrecipes #simplemeals #homemadefood #quickrecipes #healthyish #sydneynutritionist #lunchideas #mealprep #everydaymeals #homecooking

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