Elizabeth Pattalis Nutritionist

SUSTAINABLE WEIGHT LOSS & INTUITIVE EATING NUTRITIONIST

Beetroot Chips

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Beetroot Chips
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/

Mixed Seed Crackers

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Mixed Seed Crackers
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/

Chickpea and Chocolate Clusters

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Chickpea and Chocolate Clusters
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/

Crunchy Chocolate Chip Nut Bars

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Crunchy Chocolate Chip Nut Bars
These are a healthy alternative to store bought bars. Perfect for lunch boxes. You could experiment and try different nuts.
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Ingredients
  1. 1 cup almonds
  2. 1 cup cashews
  3. 1 cup brazil nuts
  4. 4 tablespoons rice malt syrup
  5. 60 grams dark chocolate finely chopped (75% or more)
  6. 2 tablespoons almond butter
  7. 1 teaspoon vanilla extract
  8. pinch of sea salt
Instructions
  1. Preheat your oven to 180°C. Grease a line a square 20cm cake tin.
  2. Roughly chop nuts (or if you have a food processor pulse) and add to a bowl.
  3. Add the remaining ingredients and stir until the mixture is well combined and sticking together. Pour the mixture into your prepared tray. Press the mixture firmly into the tray.
  4. Place the slice into the oven and bake for 25 minutes or until golden.
  5. Remove the slice from the oven and leave it in the tin to cool. Once cool place into the fridge for an hour or so prior to cutting.
  6. Eat and enjoy.
Elizabeth Pattalis Nutritionist https://elizabethpattalis.com/

Raw Vegan Beetroot Dip

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Raw Vegan Beetroot Dip
Beetroot is a great source of antioxidants and is great for aiding in detoxifying. You can experiment with the recipe, by adding fresh herbs, natural yogurt or even chickpeas. This is a great snacking dip but you could also use it as a sandwich spread.
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Ingredients
  1. 5 baby beetroots
  2. 1 - 2 tbsp of tahini
  3. 1 tbsp olive oil
  4. 1 tbsp lemon juice
  5. 1 tbsp cumin powder
  6. 1 tsp apple cider vinegar
  7. 1 garlic clove
  8. sea salt to taste
Instructions
  1. Preheat over to 200 C.
  2. Roast the beetroot for about 40 minutes until cooked.
  3. Once cooked, leave to cool before peeling and chopping.
  4. In a processor blend the beetroot and all ingredients.
  5. Transfer to a serving bowl and enjoy with crackers or raw vegetables such as carrot, capsicum and cucumber.
Elizabeth Pattalis Nutritionist https://elizabethpattalis.com/

Vegan Choc Chip Cookies

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Vegan Choc Chip Cookies
Yields 12
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Ingredients
  1. 1 1/2 cups walnuts
  2. 1 cup medjool dates
  3. 1/2 cup vegan choc chips
  4. 1/4 tsp salt
  5. 1/2 tsp baking powder
  6. 1 tsp vanilla extract
  7. 1 tbsp chia seeds mixed with 3 tbsp water, set to a gel after 30 min in the fridge
Instructions
  1. Preheat oven to 180 C and line a baking tray with baking paper.
  2. Blend the dates and walnuts until is a crumb mixture.
  3. Add in the salt, baking powder, vanilla and chia. Blend briefly again.
  4. Add in the choc chips and stir to combine.
  5. Spoon the batter into 12 biscuit shapes on the tray.
  6. Bake for about 12 minutes or until golden. They will still feel soft but will harden on the outside whilst cooling.
  7. Cool on the tray for about 10 minutes. Then transfer to a wire rack.
  8. Eat and enjoy. These are best stored in the fridge and eaten within a few days.
Elizabeth Pattalis Nutritionist https://elizabethpattalis.com/

Healthy Ferrero Rocher Balls Recipe

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Ferrero Rocher Inspired Health Balls
Serves 12
A healthy version of the much loved ferrero rocher chocolate.
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Ingredients
  1. 1 cup dates, pitted and soaked in boiling water for 5 minutes, then drained
  2. 1/2 cup hazelnuts
  3. 1/4 cup cacao powder
  4. pinch salt
  5. 1/2 cup roasted hazelnuts, for rolling and whole for the centre of the ball
  6. 1/4 cup dark chocolate melted
Instructions
  1. Blend together dates, cacao, hazelnuts and salt until combined into a dough.
  2. Roll into balls placing a whole hazelnut in the middle of each ball.
  3. Dip the ball into the melted chocolate covering half and roll in the chopped hazelnuts.
  4. Put in the fridge to set and enjoy!
Elizabeth Pattalis Nutritionist https://elizabethpattalis.com/

Chocolate Hazelnut Energy Balls

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Choc Hazelnut Energy Balls
Serves 24
Of all the energy or protein balls, this one is my favourite. It is so simple to make up!
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Ingredients
  1. 1 cup hazelnuts
  2. 1 cup almonds
  3. 1 cup dates
  4. 1/2 cup shredded coconut (plus extra for rolling balls in)
  5. 1/2 cup cacoa
Instructions
  1. Blend all ingredients together. Sometimes you may need to add a touch of water to the mixture.
  2. Roll into balls. Coat with coconut.
  3. Let them sit in the fridge for about 30 minutes to firm up before eating. Then enjoy!
Elizabeth Pattalis Nutritionist https://elizabethpattalis.com/

Nutty Chocolate Granola

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Nutty Chocolate Granola
Love this! This can be a healthy breakfast with some almond milk, or have as a snack as it is. You could also add it to your smoothies.
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Ingredients
  1. 150 g raw almonds chopped roughly
  2. 100 g cashews unchopped
  3. 1 1/2 cup coconut flakes
  4. 1/2 cup cacao nibs
  5. 1/4 cup maple syrup
  6. 1/4 cup cacao
  7. 1 tsp vanilla bean paste
  8. sea salt
  9. 1/2 cup dried cherries (optional)
Instructions
  1. Preheat oven to 120 C.
  2. Add cashews, almonds, coconut, cacao nibs, cacao and salt to a bowl.
  3. Mix until combined.
  4. Add maple syrup and vanilla.
  5. Mix until combined. If the mix appears to dry add a touch of water, but if you mix for a few minutes you'll find the entire mix will become wet and glossy. It sometimes just needs a little more mixing.
  6. Spread mix onto a baking dish in an even layer.
  7. Bake for about 45 minutes.
  8. Cool completely. Add the dried cherries. Store in an air tight container.
Elizabeth Pattalis Nutritionist https://elizabethpattalis.com/