http://www.wellnessbyjeanne.com/

Jeanne Lavergnée, Wellington (2026)

17/01/2025

Silken Tofu Scramble 💛

24g protein

🔗 Recipe on my website (link in bio)

17/01/2025

Silken Tofu Scramble 💛

29/08/2023

Coriander and H**p Seeds Creamy Dressing 🌿

This creamy pesto like dressing will enhance your Mexican inspired dishes as you’ll find that coriander pair so nicely with spices like paprika, cumin, cardamom and chilli. I like to add a spoonful to my Burrito Bowl (recipe to come, stay tuned), quesadillas or tacos as it just adds a tangy, salty, and slightly bitter deep flavour. Also delicious as a dip with corn chips, vegetable sticks (carrots, celery, cucumber), this creamy dressing is truly versatile and will bring your taste buds to heaven! Nutritionally speaking, it is also very interesting and here is why…

H**p seeds are packed with omega 3, they are a complete source of protein and are rich in vitamins (especially B1, B3 and E) and minerals (magnesium, phosphorus, manganese and zinc). 3 tablespoons of h**p seeds will provide you with 10g of protein! 💪

➡️ More nutritional information can be found on my website www.wellnessbyjeanne.com - 🔗 link in bio.

🌿 Coriander and H**p Seeds Creamy Dressing (makes 2/3 cup):

Ingredients:
- 2 cups of fresh coriander/cilantro leaves and stems (washed)
- 1/2 cup h**p seeds (hulled)
- 1/4 cup extra virgin olive oil or avocado oil
- 1 garlic clove cut in half
- 1/2 tsp of salt
- 1/2 lemon or lime juice
1 small jalapeño pepper sliced (optional)

Method:
1. Add all the ingredients to a high speed blender.
2. Blend until smooth and creamy. The sauce will be quite thick, if you prefer a more runny texture, drizzle more olive oil and add the other half of your lemon/lime juice.
3. Store in an air tights container in the fridge for up to a week or eat immediately!

Et voilà ✨

23/08/2023

🥗 A Template for the Best Salads 🥗

I created a salad template to help you create salad options that will keep you fuller for longer, support your energy levels and nourish your body with necessary nutrients and minerals. Because it is so versatile you won’t get stuck with the same salad every lunchtime! Try as many combos as possible and after a while you’ll be an expert in building delicious, nourishing and satisfying salads.

➡️ The template is available in the blog section of my website www.wellnessbyjeanne.com 🔗 Link in bio.

It is simply a guide for you to learn the basis of (good) salad making. There are many more ingredients you can add to your salads and with practice you’ll find your favourite combos! Don’t forget that salads are not only a summer dish, they can be great nourishing options for the winter by simply switching summer vegetables with winter ones, and can also be eaten warm.

Enjoy!

*New Blog Post* on my website www.wellnessbyjeanne.com. Link in bio.

20/08/2023

🍏PLANT PROTEIN FOR THE WIN🍏

Scientific research supports the use of a whole food diet, primarily derived from plants, for attaining optimal health. This approach correlates with a diminished susceptibility and management of chronic diseases.

However, an element of ambiguity lingers surrounding the ideal quantity of protein individuals should consume, and the quality of plant-protein, making many of us reluctant to fully embrace a whole food, predominately plant-based diet.

As a general benchmark, the advised dietary allowance for protein typically ranges from 0.8 to 1.0 grams per kilogram of body weight, contingent on age and levels of physical activity.

The recommended daily allowances for protein are easily met by consuming a variety of whole plant foods, encompassing minimally processed vegetables, fruits, grains, legumes, nuts, and seeds. A single cup of cooked red lentils or black beans boasts a protein content ranging from 15 to 18 grams. A quarter cup of almonds provides roughly 7 grams of protein, while one cup of cooked oats yields 5 grams.

Another misconception is that although many plant foods are not complete protein (i.e. contains all nine essential amino acids). But eating a variety of plant-based protein sources throughout the day will ensure we consume adequate amounts of all essential amino acids.

Plant food confers other advantageous nutrients and dietary components, such as fibre, antioxidants, anti-inflammatory properties, a myriad of vitamins and nutrients, phytochemicals, and vitamin D... all of that goodness without the saturated fats and sodium found in meat.

💡Try switching up the meat in some of your meals with beans, nuts and seeds :)

12/02/2023

🤓 Fact or Fad series - every month I will look into a Wellness trend and dig the science to see if it is really good for our health or just a passing fad. Hopefully this will help you make better informed choices when it comes to food, supplements and lifestyle changes, making sure you spend your money and time on things that actually have a positive impact on your health.

This month we look at Matcha and how it has become the new health drink (with 7 million on Instagram!).

Can Matcha really help reduce stress, improve memory, enhance mood, give better skin and stop. Caffeine crashes? I've explored the available scientific research on the subject to see if we should all swap coffee ☕ for Matcha 🍵

➡️ Head to my website for the full article! 🔗 Link in bio

28/01/2023

Creamiest Cauliflower Soup 🥣

Ready to be amazed?! This cauliflower soup is so creamy it will satisfy your craving for creaminess. And it does not contain any cream or cheese ✨ cauliflower magic, really.

Recipe below 👇

👩‍🍳 Creamiest Cauliflower Soup (serves 4)

Ingredients:
- 1 large cauliflower head, cut into florets
- 1 medium onion, sliced
- 4 cloves garlic, minced
- Sea salt and pepper to taste
- Extra virgin olive oil
- 750ml (3 cups) vegetable broth
For garnish: toasted pumpkin seeds, parsley, crispy tofu, lemon juice, smoked paprika... Be creative! 😉

Method:
1. Preheat the oven 180°C. Line a baking tray with parchment paper.
2. Toss the cauliflower florets onto the baking tray with 2 tbsp olive oil in a single layer and bake in the oven for 25-30min.
3. When the cauliflower is done, in a pot heat 1tbsp olive oil, add the onion and garlic and cook until translucent (5 min). Add the garlic and cook for another minute.
4. Add salt, pepper, the vegetable broth and the roasted cauliflower and simmer for 20min.
5. Blend the soup until really creamy, add the toppings and serve with your favourite garnish.

Et voilà !

☀️ I hope you'll enjoy this cauliflower creaminess that we all need in our lives.

25/01/2023

Our unique gut microbiome identity 🦠

What makes us human is our individuality, and not only in our personalities, tastes or choices but also in our gut microbiome itself.

🤓 Our gut microbiome makes us more different from one another than our human genes. How is that possible? To the difference of genes, that we acquire from our parents at the start of life, our gut microbiome is acquired through childbirth, breastfeeding and first contact with the outside environment and people.

🦠 The gut microbiome of every individual will then be changed (to some extent) throughout our lives with food, infections, medication and environment.

This mean that our environment and food choices are crucial in the making of our gut microbiome "fingerprint".

This shows that our personal reaction to certain foods is not necessarily driven by our genes, but mostly by our gut microbiome and other factors (such as age and environment).

🍉 We can't deny that we all have individualised nutritional responses to different food, beverages, macronutrient composition of meals or meal timing.

For example, I cannot skip breakfast, otherwise I will demolish a whole block of chocolate after dinner. Something to do with stress hormones and blood sugar levels...

👩‍⚕️ Everyday food choices can affect the fragile ecosystem of our gut flora, highlighting the relevance and importance of personalised nutrition.

👉 Prioritising a whole food, mostly plant-based diet is a great place to start but a naturopathic nutritionist, like myself, can help with long lasting solutions that will benefit your, unique, bacteria. ✨✨✨

20/01/2023

Very (very) Good Granola 😋

This is the one and only granola you need in your life. Best part is, it is super easy to make and absolutely delicious.

👏 Be ready to take your breakfast to the next level!

Homemade Cacao Granola 👇

🍫 Ingredients:
- 3 cups rolled oats
- 1 cup buckwheats
- 1 or 2 cups of coconut flakes (depending on your taste preference)
- 1/3 cup chia seeds
- 1/2 cup pumkin seeds
- 1 cup roughly chopped walnuts / hazelnuts / cashews / pecans (or a mix!)
- 3 tbsp coconut sugar
- 1/3 cup maple syrup or honey
- 1/3 cup coconut oil
- 1/2 cup raw cacao powder
- 1/2 tsp pink Himalayan salt

👩‍🍳 Method:

1. Preheat the oven at 170C.

2. In a large bowl, mix together the oats, buckwheats, coconut flakes, chia seeds, pumpkin seeds, nuts and coconut sugar and combine with a wooden spoon.

3. In a small pot on low heat melt the coconut oil with the maple syrup (or honey) and salt. Once melted, take away from the heat and stir in the cocoa powder with a waist so you obtain a very runny chocolate.

4. Pour the chocolate over the dry ingredients and combine well.

5. On a baking tray with parchment paper, spread the mixture with a wooden spoon and press so it is compact.

6. Bake in the oven for 15-20min, then stir and place back in the oven for another 5-10min until golden and toasted. Be careful nut to burn it as it would be hard to tell by the colour!

7. Let it fully cool down before storing in a glass container for up to three weeks.

Et voilà!

Jeanne Lavergnée

17/01/2025

17/01/2025

29/08/2023

23/08/2023

20/08/2023

12/02/2023

28/01/2023

25/01/2023

20/01/2023

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