Testimonial - Elizabeth Pattalis Online Nutritionist

nutrition.with.liz

BROCCOLI SOUP 🌱. Creamy. Comforting. Completely

BROCCOLI SOUP 🌱. Creamy. Comforting. Completely plant-based.
 This broccoli soup is packed with fibre, and flavour!

If you haven’t cooked with dill, you must , it has a fresh taste that really lifts a dish. It’s one of my fav herbs. Plus, it’s rich in antioxidants and may help support digestion and blood sugar balance.

Ingredients:
2 tbsp extra virgin olive oil
1 brown onion, diced
2 small broccoli (stems diced, florets chopped)
1 large potato, peeled and chopped
4 garlic cloves, minced
4 cups vegetable stock
3 cups cubed bread (for croutons)
½ cup cashews (soaked for 2+ hours)
2 tsp apple cider vinegar
½ tsp Dijon mustard
¼ cup fresh dill, chopped
1 tbsp lemon juice
Sea salt & cracked pepper

To make:
+ Heat olive oil in a large pot over medium heat.
+ Add onion, broccoli stems, salt and pepper. Sauté for ~10 minutes until softened.
+ Add potato and garlic. Pour in stock and simmer for ~20 minutes or until the potato is soft.
+ Meanwhile, put one cup of broccolli aside and steam the rest until just tender. Set aside.
+ Use the reserved broccoli florets and toss with bread cubes, olive oil, and salt. Bake at 180°C for 10–15 mins until golden and crisp.
+ Transfer soup mixture to a blender. Add soaked cashews, apple cider vinegar, and mustard. Blend until creamy. Add steamed broccoli, dill, and lemon juice. Pulse a few times to combine, keep some texture.
+ Taste and adjust seasoning.

To serve: Ladle soup into bowls and top with the roasted broccoli and croutons.

💫 Need help creating more meals like this that nourish your body and mind? Book a 1:1 nutrition consult via the link in bio.

#broccolisoup #plantbasedcomfortfood #vegandinner #holisticnutrition #simplehealthymeals #sydneynutritionist #souprecipe

Your body is an ecosystem when fatigue, cravings o

Your body is an ecosystem when fatigue, cravings or hormone chaos flare up, they’re signals of deeper imbalances.

As a Clinical Nutritionist I connect the dots between gut, brain, hormones and lifestyle to build a plan that actually sticks.

💫 Ready for clarity over confusion? Spots for July consults are now open. Hit the link in bio to book, or DM and I’ll send details.

#ClinicalNutritionist #sydneynutritionist #innerwestmums #HolisticHealth #FoodAsMedicine #womenshealth #Anxiety #HormoneHealth #IntuitiveEating #VeganNutrition

A few simple, balanced meals I’ve enjoyed lately

A few simple, balanced meals I’ve enjoyed lately:
 Eating well doesn’t have to be complicated. Here’s some inspiration from my own kitchen. These meals are nourishing, and easy enough for busy days.

🌿 Prawn Pasta A nourishing twist on comfort food, packed with veggies and protein. You’ll need: 3 garlic cloves (minced), 1 red onion (chopped), ½ red capsicum (chopped), 1½ cans cherry tomatoes, 1 tbsp tomato paste, 1 tsp vegetable stock powder, 1 tsp dried oregano, a handful of baby spinach, juice of 1 lemon, 200g raw prawns, 150g uncooked pasta. To make: Heat EVOO in a pan on medium heat, add garlic and onion and cook until soft. Add capsicum, tomato paste, and oregano; cook for 5 mins. Add canned tomatoes + 1 can water. Bring to the boil, add pasta, stock, and seasonings. Simmer ~15 mins, adding more water if needed. When pasta is nearly cooked, add spinach and prawns, cooking ~3 mins. Finish with lemon juice and serve.

🌿 Kitchari A freezer friendly and comforting dish made with yellow split peas and aromatic spices. Send me a DM for the recipe or find it on my feed!

🌿 Tofu Rice Salad A light, vibrant, protein rich meal. Combine cooked rice, pan-fried tofu, edamame, thinly shredded purple cabbage, radish, and sesame seeds. Toss with a simple dressing of 3 tbsp rice vinegar, 2 tbsp tamari, 1 tbsp sesame oil, and 1 tsp lime juice.

🌿 One-Pan Mediterranean Fish Flavourful and simple, one pan and minimal fuss. Season white fish with salt, pepper, and olive oil. Set aside. In a large pan with EVOO, sauté red onion and garlic until soft. Add veggies (like zucchini and red capsicum), cook until softened. Add a punnet of cherry tomatoes and dried oregano. Let tomatoes soften and burst. Add fish and a handful of chopped kalamata olives. Cover and simmer ~10 mins or until fish is cooked through.

Balanced eating can be simple and joyful. If you’d like support in building meals that nourish your body and fit your lifestyle, I’d love to help. Reach out for an appointment.

#weeknightmeals #vegetarianrecipes #onlinenutritionist #healthyrecipes #prawnpasta #tofusalad #fishrecipes #kitchari

🌱 Thinking of going vegan or vegetarian? It c

🌱 Thinking of going vegan or vegetarian? It can be a healthy choice but only if you’re covering your nutritional bases.
Many plant-based diets are low in key nutrients like B12, iron, and complete proteins. I see this often in clinic: fatigue, low mood, poor recovery, all due to missing essentials.
Swipe through to learn what to watch out for, plus symptoms to look for.
📘 Want to do it right? Grab my guide: “Diet Guide to Thriving on a Vegan Diet”, includes bonus meal plans 🔗 Link in bio

#VeganNutrition #PlantBasedHealth #vegetarian #veganmealplan #VeganTips #NutrientDeficiency #ClinicalNutritionist #sydneynutritionist

Let’s talk tofu, not just for taste, but for wom

Let’s talk tofu, not just for taste, but for women’s hormone balance, mood stability, and energy. It’s especially helpful during PMS, perimenopause, or menopause.

Here’s why I love it: 🌱 Phytoestrogens (isoflavones) – Support natural hormonal balance 🧠 Magnesium + tryptophan – Help calm the nervous system & lift mood 💪 Complete plant protein – All 9 amino acids for stable energy & muscle support 💚 Gut-friendly & anti-inflammatory – Mood starts in the gut, after all!.

Meal idea: Tofu skewers marinated in olive oil, oregano, Dijon mustard, maple syrup, garlic, lemon juice & salt. Then grilled or pan fried.
Served with a mint yogurt, salad, and warm souvlaki wrap bread.
Nourishing. Comforting. Mood supportive.

✨ Want more ideas like this? Download my Vegan Nutrition Guide — packed with tips for complete wellness + a full 2-week meal plan to get you feeling balanced and energized 🌿
📩 Link in bio to grab your copy!

Feeling flat, anxious, or low on motivation? 😞

Feeling flat, anxious, or low on motivation? 😞 It could be your nutrition.
 Your brain literally runs on what you eat, from mood-boosting fats to neurotransmitter-building vitamins.

Small shifts in your diet can make a big difference in how you feel.

✨ Want a deeper dive? Grab my FREE PDF: “Neurotransmitter Imbalances: Signs & Foods That Help” , link in bio!

💬 Ready to feel better with a personalised nutrition plan?
 Book an appointment with me today, link in bio or send me a DM.

#MoodAndFood #NutritionistTips #MentalWellbeing #BrainHealth #sydneynutritionist #NutritionForMood #Neurotransmitters #ClinicalNutritionist #GutBrainConnection

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