Gaby Mora

Nutrition & Dietetics

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  • About
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    • ¡Se habla español!
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    • Nutrition
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    • Book review
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  • Teriyaki-glazed salmon with corn and broccoli
    Blog,  Main,  Recipes

    Recipe: Teriyaki-glazed salmon with corn and broccoli

    January 16, 2021 /

    This teriyaki-glazed salmon with corn and broccoli is an easy and healthy meal you can have ready in less than thirty minutes. This dish is packed with protein and omega-3 healthy fats from the salmon and fibre from the vegetables. Salmon also contains vitamin D, among other nutrients. The teriyaki glaze has only 2 ingredients: soy sauce and mirin, which are available in major supermarkets and Asian grocers. I use gluten-free tamari, but any soy sauce will do. I served this dish with cooked basmati rice. Feel free to use a lower carbohydrate substitute (such as cauliflower rice or konjac rice).

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    Diet and blood pressure

    June 17, 2020
    Darikay soups

    Product review: Darikay soups

    August 24, 2019
    easy pulpo al olivo

    Recipe: Easy pulpo al olivo

    April 27, 2019
  • Roast pumpkin and lentil salad with lemon and sumac labneh
    Blog,  Main,  Recipes,  Salad,  Vegetarian

    Recipe: Roast pumpkin and lentil salad with lemon and sumac labneh

    December 26, 2020 /

    Roast pumpkin and lentil salad with lemon and sumac labneh is a healthy and filling vegetarian meal to have for lunch or dinner. It can also be served as part of a shared meal. What is labneh? It is a Middle Eastern strained yoghurt that is often used in savoury applications, e.g. as a dip. Its consistency is in between Greek yoghurt and cream cheese. This recipe is gluten-free and vegetarian. It can be made vegan by omitting the eggs and using plant-based yoghurt or cheese instead of the labneh. This salad is high in fibre and has a decent amount of protein, both of which will keep you satisfied…

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    Book review: The Longevity Diet (Prof Valter Longo)

    August 8, 2018

    Which pasta is better?

    October 9, 2019
    Eating in Japan with a gluten intolerance

    Eating in Japan with a gluten intolerance

    January 22, 2020
  • Lazy eggs benny
    Blog,  Breakfast,  Recipes

    Recipe: Lazy eggs benny

    December 12, 2020 /

    Lazy eggs benny is one of my go-to favourite brunches. It’s the no-fuss quick and easy version of proper eggs Benedict, hence the name “lazy”. Below are my guidelines to make eggs benny lazy: use soft-boiled eggs instead of poached ones use smoked salmon or ham, which don’t need to be cooked, instead of bacon use mayonnaise instead of hollandaise (it’s easier to make and keeps longer in the fridge) use whatever bread you have in hand, no need to go out of your way to buy English muffins while spinach is the most common vegetable used in eggs Benedict, you can use whatever greens or other vegetables you have…

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    How to read food labels

    How to read food labels

    July 22, 2020
    Primal Kitchen chipotle lime mayo

    Product review: Primal Kitchen chipotle lime mayo

    April 7, 2018
    fructose sweet poison

    Fructose: Sweet poison?

    February 6, 2019
  • Walnut oil mayonnaise
    Blog,  Recipes,  Sauce/condiment

    Recipe: Walnut oil mayonnaise

    November 28, 2020 /

    Walnut oil mayonnaise has become a regular condiment in my household. We use it in salads, in lieu of hollandaise for eggs Benedict and we dip the occasional hot chips in it. I like to use cold pressed walnut oil because it has a neutral flavour and a great nutrition profile (poly- and monounsaturated fats). The fact that it’s cold pressed means that these delicate fatty acids are minimally broken down. Warning! This is an immersion blender (a.k.a. stick blender) recipe. If you don’t have one, be warned this technique won’t necessarily work in a regular blender. Below is a list of recipes where you can use this homemade walnut…

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    beef mince with organs

    Product review: Feather and Bone organic beef mince with organs

    August 14, 2018
    Hart & Soul recipe bases

    Product review: Hart & Soul recipe bases

    December 5, 2020
    Barenaked konjac pasta and rice

    Product review: Barenaked konjac pasta and rice

    August 1, 2020
  • Pan con chicharrón
    Blog,  Breakfast,  Peruvian,  Peruvian food,  Recipes

    Recipe: Pan con chicharrón (Peruvian pork roll)

    November 14, 2020 /

    Pan con chicharrón is one of the most iconic sandwiches of my home country. This is the Peruvian version of pork roll commonly eaten for breakfast or lonche (afternoon tea). Chicharrón commonly refers to fried pork in many former Spanish colonies. In Peru, however, you can also find chicharrón de pollo (chicken), pescado (fish), mariscos (seafood), etc. But back to pork! Peruvian chicharrón is cooked similarly to Mexican carnitas: boiled until the water is evaporated and then fried, traditionally in lard but these days usually in oil. Then it’s served in a French-style bread roll with slices of camote frito (fried sweet potato) and salsa criolla (lime-marinated onions). My version…

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    Setting goals for 2021

    December 16, 2020
    Bounce keto low carb bars

    Product review: Bounce keto low carb bars

    November 7, 2020
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    Body composition in sport

    December 29, 2020
  • Rigatoni a la huancaina
    Blog,  Main,  Peruvian food,  Recipes,  Side dish

    Recipe: Rigatoni a la huancaina

    October 24, 2020 /

    Rigatoni a la huancaina is a cheap Peruvian-inspired meal that can be served as a main or as a side dish. Huancaina is a Peruvian sauce made with aji amarillo (yellow chilli) that is traditionally served with boiled potatoes. Somewhere in time, perhaps around the 80s or 90s, huancaina found its way away from the humble potato and became a dip for yuquitas fritas (cassava chips), Peruvian corn skewered in toothpicks and other finger food (as can be seen in the photo of my recipe for simple huancaina sauce. Around that time, huancaina also became a pasta sauce, typically for spaghetti. It is most often served with some protein such…

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    Food photos: the good, the bad, the ugly

    September 9, 2018
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    The keto diet

    June 20, 2018
    Sopa criolla (Peruvian creole soup)

    Recipe: Sopa criolla (Peruvian creole soup)

    July 6, 2019
  • Budin de pan
    Blog,  Dessert,  Peruvian food,  Recipes

    Recipe: Budin de pan (Peruvian bread and butter pudding)

    October 10, 2020 /

    Budin de pan is the Peruvian version of bread and butter pudding. It’s an economical dessert commonly made in bakeries with leftover bread. This is not a light dessert by any stretch of imagination. It’s energy dense and hearty and falls in the “comfort food” category for many people, including me. I used natural sweetener (stevia) instead of sugar to make it a little lighter and less sweet than the original version. I used Woolworths Free From gluten-free sliced white bread but any bread (stale or not) will do. You can use bread rolls but be mindful that there will be more crust-to-crumb ratio in the final product. To soak…

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    Vitamin D and athletic performance

    June 4, 2020
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    Product review: Tummify probiotic shots

    June 20, 2020
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    How to survive the holiday season

    November 25, 2020
  • Blog,  Gluten-free,  Low-carb,  Main,  Recipes

    Recipe: Spiced lamb

    September 26, 2020 /

    This spiced lamb is a Middle-Eastern inspired protein source that pairs well with cauliflower hummus or regular hummus. If hummus is not your thing, you can eat this lamb with vegetables and/or rice, quinoa or other grains. This recipe is gluten-free, high in protein and low-carb. If you don’t like lamb, you can use beef mince instead. You can use a plant-based substitute but check ingredients as some of them are highly processed. You can also use lentils or other legumes instead of the mince with the same aromatics and spices.

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    Slendier konjac pasta and rice

    Product review: Slendier konjac pasta and rice

    February 1, 2020
    Spiced roasted pumpkin and zucchini soup

    Recipe: Spiced roasted pumpkin and zucchini soup

    August 10, 2019
    aussielent

    Product review: Aussielent

    August 3, 2019
  • Appetizer,  Blog,  Gluten-free,  Low-carb,  Main,  Recipes,  Vegan,  Vegetarian

    Recipe: Cauliflower hummus

    September 26, 2020 /

    Cauliflower is popular in paleo, gluten-free, keto and low-carb circles thanks to its ability to substitute starchier or gluten-containing foods. Besides rice, mash and pizza you can also use this cruciferous vegetable to make cauliflower hummus. This recipe is gluten-free, vegan and low-carb. Unfortunately, it’s high in FODMAPs so if you avoid legumes to prevent bloating this recipe might not be much of an improvement. You can eat enjoy cauliflower hummus as a dip but in the Middle East is eaten as a meal with optional toppings (there’s a list of suggestions below). This recipe is lower in protein than the traditional chickpea-based version, so make sure you are eating…

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    Recipe: Easy guacamole

    January 26, 2019
  • Roasted fennel and lentil salad with radishes and citrusy dressing
    Blog,  Food,  Light meal,  Main,  Recipes,  Salad

    Recipe: Roasted fennel and lentil salad with radishes and citrusy dressing

    September 12, 2020 /

    Roasted fennel and lentil salad with radishes and citrusy dressing is a great dish for lunch or dinner. Its protein and fibre content will satisfy your appetite without packing on too much energy. This recipe is gluten-free and dairy-free and can be made vegan by omitting the eggs. Just make sure you are having enough protein in your day. This salad is also a great source of fibre. Lentils contain haem (plant-based) iron, which is less bioavailable than haem (animal-based) iron. Its absorption is enhanced if you have vitamin C or haem iron in the same meal, hence the lemon juice in the dressing. Other citrus options such as orange…

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    Product review: Aussielent

    August 3, 2019
    Kooee! meat sticks

    Product review: Kooee! meat sticks

    August 15, 2020
    Canned and frozen fruits and vegetables

    Canned and frozen fruits and vegetables

    March 25, 2020
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