Eating Healthy 101: Nut Milk

I thought in this Eating Healthy 101 series that it would be good to start simple. Instead of loading you up with lots of complicated recipes we can start with a basic staple recipe and build as we go. Sound good?

First up is replacing dairy milk with a nut/seed based milk. You can use pretty much any nuts or seeds and many times they can be specific to the recipe. Some are sweeter, smoother, nuttier..etc. Here I’ll share one of my favorites – Cashew Nut Milk. Cashews blend up nice and smooth so no straining with a nut milk bag is required. That comes in handy when you’re just getting started with homemade milk or you’re in a rush.

Ingredients

  •  RAW Cashews (cheapest I’ve found near me is at Trader Joe’s. I personally don’t currently use organic because of the price, accessibility and the quantity of nuts I use, but that’s up to you.)
  • Medjool Dates – Costco has The Best deal on them (and now they are even organic), Trader Joe’s is my second choice. Dates are one of the top natural, good for you, sweeteners out there, used in sooooo many ways so there are no worries the Costco container is too big, you’ll use them. 😉 They can also be stored in the fridge to stay fresh longer.
  • Vanilla Extract
  • Water

Instructions

  • Soak 1 Cup of Cashews in water for 4 hours in a bowl on the counter, or overnight.
    Drain and rinse a couple times. That dirty water contains the digestive enzyme inhibitor nuts have on them to deter predators and to keep the nuts in a holding pattern until they are ready to sprout and grow. It’s also what makes nuts difficult for people to digest and why many people think they are allergic. The nuts will have soaked up some water and expanded to more than 1 cup, that’s perfect.
  • Put 4 cups clean Water in your blender and all of the soaked Cashews. (adjust to 3 cups water if you want a thicker/creamier milk)
  • Add 2 1/2 Dates (you won’t taste them!)
  • Add a capful of the Vanilla Extract.
  • Blend until it’s super smooth, no pieces. Drink away! Or add as cream to your coffee.

I LOVE the foam on fresh milk when I add it to my coffee.

If you want your coffee sweeter you can add Pure Maple Syrup (a bit goes a long way, be sure to stir well before adding more, it likes to sit at the bottom)

Store the milk is a glass container with a lid in the coldest part of your fridge. It’ll keep for 3 days. The nuts will go rancid after that, you’ll know when that’s happened. Always shake before using as it’ll separate a bit.

This milk is also the base of the smoothie recipe I’ll share with you next. Plus, it works for Hot Chocolate, milk for granola cereal or chia seed pudding, just to name a few!

If you have any questions please ask. 😃 I’d how your milk turns out!

For more recipes join my Facebook group Joy, Wellness and Women!

Cheers!
Tiffany

Onion Bread!

Day 11:

What a surprise discovery! I never imagined that a simple 5 ingredient recipe for onion bread would change my world. THIS is what real Raw food is all about!

When you feel so excited, alive, happy, with taste buds cheering for joy, you know you’ve found something special. More than “just food”, food that inspires feelings like this are what make life incredible and so full of JOY.

My plan for this Raw journey is to keep it simple and delicious. I don’t want to slave away for hours in the kitchen and yet I still want to eat foods with a variety of yummy flavors and textures. I came across this bread recipe in the book RAWvolution by Matt Amsden and I’m in love with it, in its entirety. 😊 It is EXACTLY what I’m looking for. I’m sure you’ll be seeing more recipes I make from it. You can find it on Amazon here. Or check your library.

Did you catch the second surprise announcement in the video?

I am beyond blessed and happy for the support and being on such a life changing journey with my partner and best friend.?❤️❤️☺️

Here’s the recipe and I truly hope you make it!

  • 3 large yellow onions
  • 3/4 cup flax seeds, ground in a blender, coffee grinder or food processor
  • 3/4 cup raw sunflower seeds, ground
  • 1/2 cup Nama Shoyu (Tamari or Liquid Aminos)
  • 1/3 cup extra virgin olive oil

Slice the onions on a mandolin and then halve them (or use the slicing disc on a food processor). Put all the ingredients into a large mixing bowl and mix until well combined. I used my hands for extra fun 😝.

Divide the mixture in half and spread onto two dehydrator trays lined with Teflex sheets. Spread mixture as evenly and thinly as you can, without seeing holes. It may take a little massaging, again I used my hands for smear-ability lol, but it should cover most of the tray. Dehydrate at 105° for 12 hours, flip the tray over, peel off the Teflex sheet and return to the dehydrator for another 8 to 12 hours or so, until desired degree of dryness.

I kept mine barely moist, so it’s soft and pliable, I didn’t want a crunchy bread. I suggest storing in the fridge in a sealed container for freshness.

Makes 2 trays as noted above. I doubled the batch, which I don’t usually do with a new recipe, but I had plenty of onions from Farm Fresh Las Vegas so why not. Boy, am I grateful I did! These will be going with me on my business flight in the morning. Part of my secret to staying raw while traveling is to take something(s) with you that are super tasty and easy to travel with.

Day 11 out of 160, signing off. 😀

Raw Onion Bread Stack Selfie

Spiced Pecan Milk

Ingredients

  • 1 cup Raw Shelled Pecans (soaked in water for at least 2 hours)
  • 3 1/2 Cups Water 
  • 1/4 Cup Pure Maple Syrup 
  • 2 Tbl Coconut Oil
  • 1 Tbl Cinnamon 
  • Pinch or two of Nutmeg 
  • 2 Tsp Vanilla Extract
  • 1 Tbl Sunflower Lecithin
  • Pinch or two of Salt
  •  

Blend nuts and water till smooth then add the remaining ingredients and blend to combine. Adjust flavors to your palette and enjoy! 

 

It will keep for 3 days in a cold fridge. 

*add cacao or carbo powder to make a yummy hot chocolate drink. 

Raw Salted Caramel Sauce

Ingredients

  • 1 cup pitted and tightly packed Medjool dates
  • 1 teaspoon vanilla extract
  • 2 tablespoons melted coconut oil
  • ¼ teaspoon salt
  • Water

Instructions 

Heat two cups of water in a saucepan till warm about 110°, NOT hot. Place the dates in a bowl and submerge them with the warm water. Allow them to sit for 15-20 minutes to soften.

Drain the dates, reserving the soak water. Place them into a blender with ¾ cup of the soak water, the vanilla, coconut oil and the salt. Blend on high till very smooth and saucey. Add more water as needed, until the sauce is pourable but still thick.

Notes

•Be careful not to be generous with the coconut oil, otherwise it will overpower the caramel flavor.

•Sauce will keep in an airtight container in the fridge for up to 5 days.

•For additional maple flavor, try adding some Lucuma Powder. 

Raw Caramel Apple Bars

 

Ingredients

  • 1½ cups raw almonds
  • ¼ teaspoon salt
  • 1⅔ cups medjool dates, pitted
  • 4 heaping cups apples of choice, sliced thin (1/4 inch thick or so)
  • 1 overflowing cup salted caramel sauce

Instructions

• Place the nuts, salt, and dates into a food processor. Process for 2-3 minutes, or until the nuts are totally broken down and the mixture is uniform and sticking together. When you squeeze a small amount in your hand and it sticks together, you’re good. You’ll still see bits of nuts, not a fine powder, that’s fine.

• Press the mixture into an 13 x 9 baking dish that has been lined with parchment or wax paper. Make sure it’s distributed evenly through the pan. It’ll be sticky and take some smooshing around so be patient. 1/4 inch or so deep is perfect. The oils will start to release from the nuts and you’ll be able to “polish” it into smoothness.

If you want thicker bars simply use a smaller dish.

Yup, I use my fingers

• Place the apples in a mixing bowl and cover them with the sauce. Make sure that all of the pieces are evenly coated. Arrange them in 4 layers on top of the base. For each layer, you can line up the apple slices in crisscrossing rows.

• If you don’t have a dehydrator, transfer the bars to the refrigerator and allow them to cool for an hour. Cut them into squares and serve. The apples will still be a bit juicy and crisp, so use a pizza cutter for slicing them. If you do have a dehydrator, place the baking dish into the machine and dehydrate at 115 for 6 hours. This is best!

Ready for the dehydrator!

Allow the bars to cool so the base will be more solid, then cut them into squares, serve and Enjoy! ?

•Un-dehydrated bars will keep, refrigerated, for 3-4 days. Dehydrated bars will keep in the fridge for up to one week.

•You “could” even cook them in an oven to soften the apples. Be gentle, go slow. It won’t be raw anymore but it’ll still be healthy!

Original recipe credit goes to:

Super Quick Chickpea Basil Salad

This recipe is why you want to always have a batch of basil pesto or even better, basil vinaigrette, whipped up and ready to go or frozen in the freezer.

Then with only a can of organic chickpeas, some celery and a cucumber, you are set to make the simplest, fastest, healthy recipe ever! And tasty too. 😃

Holding a plate away from me to take a photo is a signal to the boys that a sample might be coming their way. Nicklas was standing by. Lol

Recipe:

  • 1/2 large English cucumber, thinly sliced
  • 2 celery stalks, thinly sliced
  • 1 can (15 ounces) chickpeas, rinsed and drained
  • 1/3 cup Basil Vinaigrette or Pesto, your choice
  • Squeeze of lemon
  • Salt and ground pepper to taste

Directions

In a bowl, mix together cucumber, celery, and chickpeas. Add Basil Vinaigrette and a squeeze of lemon. Season with salt and pepper. That’s it! Serve up and enjoy! 😃

Tip: Make a double batch and have leftovers the next day.

Mushroom Marinade


Not a huge fan of mushrooms (it’s really the texture more than the flavor I have challenges with) but as the health benefits are amazing, they are a great savory substitute for meat and my husband loves them, I try to include them periodically.

Flipping through a book for recipes he’ll like I came across Raw Sushi Rolls…it looked super simple. Cauliflower “rice”, raw unroasted Nori sheets, which I had in the pantry, sliced veggies and marinated mushrooms.

This marinade is the bomb! I like soy sauce but soaking anything in straight soy sauce?…not a good idea. The intense flavor and SALT would be overpowering.

Diluting it with oil and lemon juice is perfect, garlic is always good and ginger adds a surprise to your tastebuds.

Marinade recipe:

  • 1/2 c olive oil
  • 1/4 cup soy sauce / liquid aminos or tamari
  • 1 Tbl fresh ginger
  • 2 cloves of garlic, or more if you like!
  • 1 1/2 Tbl fresh squeezed lemon juice

Blend until smooth. You don’t want any chunks of ginger remaining.

Marinate the mushrooms for at least an hour. I put them in a ziploc bag as it’s easy to moosh around the mushrooms to make sure they are get covered in the marinade.

The mushrooms will keep for several days. Leftover marinade I keep in a mason jar, it pretty much lasts “forever”.

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After making the sushi, I threw a few of the left over mushrooms into the dehydrator for a few hours. These now “cooked” mushrooms went onto a bowl of cauliflower rice with chickpea hummus and alfalfa sprouts. YUM! ?

Miracle Garden

My dream to become a master gardener just got a step closer. I’m in AWE of what my garden did without me for 12 days!

The Eggplant ? had zero new produce growing on it when I left. Now as best I can count it has 20!!

The Cilantro seeds didn’t get blown away and are ready to be harvested for fall planting.

The Zucchini plants, I didn’t plant and wasn’t going to fail at growing again this year LOL, are growing like I’ve NEVER had my zucchini do. The leaves are massive, the branches have extended out like crazy (it MUST be a vine variety) several HUGE blossoms are already blooming and get this – no squash bugs! ??????

The Bell Pepper plant is still small but has 3 huge peppers on it! Can’t wait for them to ripen! ??

And the Tomato plants – holy cow. I don’t even know which variety is which now that they have so grown together and are heavy with LOADS of green tomatoes. Need to figure out which plant is the Green Tie Dyed tomato plant ? so I don’t miss harvesting them. Haha.

And that’s not even the whole of it.

Even my 11pm planting seeds the night before we left has been a succcess. New beans, flowers ? ? and echinacea are all sprouting.

Wow ?

And to think I was almost afraid to go out and look at the garden when we got home. Too many times before it’s been dead even after a short trip away. And this time was the longest. All it takes is a broken water line, extreme heat to arrive or crazy winds and without me there to help out…???‍♀️

This time all the advance preparation I did paid off! Plus a healthy portion of fairy ??‍♀️ dust. ???

Grateful beyond words.

Now it’s almost time to plant my melon seeds. No rest for a master gardener. ?

First meal tonight will be from my freshly harvested basil ? with the edible flowers (4 varieties) and 2 perfect eggplants. Combine this with the zucchini that was in my CSA bag from the farm and we’re going to have my all time favorite basil vinaigrette over dehydrated veggies. It’s going to be DELICIOUS!

Do you have a favorite recipe using basil and/or eggplants? Please share! I need lots of ideas. ?

Going Mostly Raw – Day 5

Hanging out in the kitchen feeling FABULOUS on this day 5 of my 32 day #Raw4Joie journey.

Watch for the fun details on my journey and to see how to flip flax crackers and Unroast Nuts.

If you want to get started dehydrating right away, here’s my link to the one I highly recommend. ?

**The verdict is in – Kerwin tried the candied pecans and agreed with me, he likes them both, the sweetness of the chewier ones but the crunch on the others! So we decided we’re going to split the time difference between the 2 versions and go for the sweet spot. LOL ? I’ll keep you posted!

**editing note, I didn’t mention in the video that I do ‘uncook’ the nuts at 105° and if I’m getting impatient I’ll even up those darn almonds to 115° but my standard dehydrating temp for majority of items is 105°. Seems to heat them all the way through, without drying the outside to a crisp.

If Health & Wellness is up your alley, you’re invited to join my Facebook group: Joie To Your Health! Eat. Move. Love. and follow my journey and that of others with the same mindset! ?