Easy Nut Milk Recipe - Cashew Milk Recipe from a Nutritionist

Making nut milk at home

Nut milks and other plant-based milks, like oat milk are all the rage right now. Eating vegan food diets in general have been hyped up by misinformation, and as a holistic nutritionist, I think we are missing a lot of important nutrients, and destroying our planet more, by consuming poor-quality animal protein substitutes.

But I also know animal proteins may not be the best option for some individuals, due to religious beliefs, inner conflict with killing of animals.

In these cases, it’s important to remember that many store-bought vegan milks are full of toxic seed oils, harmful emulsifiers, and starches, that poorly impact the health of your body and the environment. Yet they are marketed as being a healthier alternative to animal milk.

READ MORE ABOUT MY THOUGHTS ON CURRENT HEALTH TRENDS.

That’s why I want to share my favorite nut milk recipe for Cashew Milk! This recipe is easy, creamy, slightly sweet (cashews are sweet!), and best of all, contains no harmful additives.

This recipe was inspired by itdoesnttastelikechicken.com.

easy cashew milk recipe

INGREDIENTS

• 1 cup raw cashews

• 4 cups filtered water, room temperature, plus 1 cup for blending

• 1 teaspoon pure vanilla extract (optional)

• pinch of sea salt

• 2 Tablespoons agave or high-quality maple syrup (optional - I think it’s perfectly sweet without)

• OPTIONAL FLAVOR IDEAS: pinch of cayenne pepper, ground cinnamon, or fresh ground nutmeg.

INSTRUCTIONS

1. Soak the cashews: Place the raw cashews into a bowl or jar with the 4 cups filtered water. Leave at room temperature for 3-8 hours (or overnight).

2. Strain and blend: Strain the soaked cashews and add them to your blender with the remaining 1 cup filtered water, vanilla, sea salt, and sweeteners, if using. Add any other spices/flavorings you want to try, and blend until smooth!

3. Shake or stir before serving. Foams well for a latte, or great for drinking by itself!

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did you make this recipe?

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Make Cold Brew Coffee At Home (you will never go back!)

Cold-Brew Coffee Recipe

I’m going to get straight to the point here.

I. Love. Coffee.

As a nutritionist, I can tell you that your craving for afternoon coffee has everything to do with adrenal dysfunction or blood sugar…

But I’m not going to get into that today, because the reality is, on a warm summer day in Seattle, there is nothing better than sipping a super smooth, rich, icy cup of cold brew coffee.

Cold brew coffee is stupid easy to make in any case, but this method blows all others out of the water.

Concerned about caffeine? Here’s a great resource for you.

Let’s get to it.

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cold Brew coffee concentrate

WHAT YOU NEED

• 9oz. coffee beans (choose your favorite roast), ground course

• 3.5 cups (28oz.) filtered water, room temperature

• 2-quart French press, or 2-quart measuring cup

• Cheese cloth, old (clean) T-shirt, or nut-milk bag (skip this if using a French press)

• Himalayan or Celtic Sea salt (optional)

INSTRUCTIONS

1. In the French press or measuring cup, place the ground coffee beans. Gently add the filtered water, ensuring all grounds are immersed, let sit for 10 minutes.

2. Gently stir the grounds to re-wet them. Cover and let sit at room temperature for 24 hours.

3. If using a French press, press and pour into a glass container with a tight-fitting lid. If not using a French press, filter through cheese cloth, T-shirt, or nut milk bag, and store in a glass container with a tight-fitting lid.

4. To serve, dilute 1:1, water to concentrate (or pour over ice). Add cream or sugar, if that's how you dig it, and enjoy pure bliss!

This concentrate can be stored in the refrigerator for up to 7 days.

did you make this recipe?

Share your experience in the comments!

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Easy Weeknight Recipe: Mediterranean Superfood Bowl

Easy Healthy Vegan Recipe

This recipe is my favorite in terms of versatility and nutrient density. It’s the perfect healthy recipe for easy summer evenings.

The ingredients can be switched up easily without risking flavor components and can easily adapt to your nutritional needs. The romesco is plant-based on its own, so there’s no need to adapt if you eat vegan.

While the fresh vegetable component does not make this a freezer-friendly meal, the sauce does freeze well. In fact, we eat these often in my home, so I typically will double or triple the recipe for romesco and freeze it in individual portions.

One batch of sauce, greens, & grain, makes 4 bowls. Top to your tummy’s content to make the tastiest healthy recipe!

Want to know how to choose the best quality ingredients for this recipe? This is the best resource for understanding food labels.

Let’s get to the recipe!

Mediterranean superfood bowls - plant-based and vegan-friendly

FOR THE SAUCE:

• 16oz JAR ROASTED RED PEPPERS (OR ROAST YOUR OWN!)

• 1 CLOVE GARLIC, PEELED

• ½ TSP SEA SALT (MORE TO TASTE)

• JUICE OF 1 LEMON (ABOUT ¼ CUP)

• ½ CUP EXTRA VIRGIN, COLD-PRESSED OLIVE OIL

• ½ CUP WHOLE, RAW ALMONDS

FOR THE BOWLS:

2 CUPS LOOSELY PACKED, CHOPPED (PICK ONE):

• DANDELION

• ARUGULA

• SPINACH

• BABY KALE

½ CUP UNCOOKED GRAIN (PICK ONE) (omit, if you’re grain-free):

• QUINOA

• WILD RICE

• FARRO

PICK 1-2 FATS/PROTEINS:

• OLIVES (KALAMATA, GREEN, BLACK)

• RAW PUMPKIN SEEDS, LIGHTLY TOASTED

• CRUMBLED FETA CHEESE

• QUALITY HUMMUS (OR CHICKPEAS!)

• AVOCADO

PICK 2-3 (OR 4 OR 5) HERBS/VEG/OTHER TOPPINGS:

• HEIRLOOM DICED TOMATOES

• DICED CUCUMBER

• MICROGREENS

• SLICED RADISHES

• ARTICHOKE HEARTS

• PEPPERONCINI

• CHOPPED CAULIFLOWER

• THINLY SLICED RED ONION

• SLICED GREEN ONIONS

• FRESH CILANTRO/ITALIAN PARSLEY/BASIL, CHOPPED

• LEMON JUICE

• EXTRA VIRGIN OLIVE OIL

• SALT & PEPPER

• SLICED JALAPEÑOS

1. Cook the grain you selected according to package directions (unless omitting). Allow to cool to room temperature.

2. Place all sauce ingredients in a blender or food processor fitted with a chopping blade. Blend/process on high speed until desired consistency (I prefer it a tad on the “chunky” side).

3. Prepare the greens and other toppings. There is no hard & fast rule to this – go with your favorite textures & flavors! I prefer my ingredients to be more finely chopped, giving it a “chopped salad” mouth feel, but you may enjoy a chunkier texture.

4. Divide the greens, grains, sauce, then your toppings, among 4 separate bowls. Enjoy right away, or store in airtight glass containers. Will last 4-5 days in the refrigerator, depending on ingredient freshness.

did you make this recipe?

How’d it go? Share your thoughts in the comments!

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Are Smoothies Good For You?

Are smoothies healthy?

Summer tiiime, and the livin's easy…

The sun is finally out to play for a while, and it’s also a time for fresh berries, delicious greens, and the need for a cool treat.

When we think healthy food, our brains often go to foods like salads or smoothies.

Loaded with fruits and veg, these foods are the epitome of modern “health foods”.

But it's tricky to fit salads into our busy schedules, so we go for smoothies instead. We opt for smoothies because they are:

• Quick.

• Nutritious.

• Healthy.

• A Sweet Treat.

• And Easy to Grab and Go.

While all those things may be true of smoothies, if you've been following me for any amount of time, you know that the idea of salads & smoothies as a way to eat healthy is pure misinformation.

HOWEVER, I am fully aware that it is really easy to get sucked into anything we hear or read that will make us healthier!

I mean, we've been conditioned to believe that "nothing tastes as good as skinny feels," right?

Well, my friend - I am here to rock your world.

I am not suggesting smoothies in and of themselves are unhealthy for you.

Not at all.

But it’s important to look at all the information.

I became a holistic nutrition expert because I want to offer factual information that will help you change the way you view health and advocate for your body. And to do that, you need to have a better understanding of how your body works.

I love to debunk misinformation I hear and offer facts to help you make more educated choices.

So, I'm about to say something you may not have heard before...

SMOOTHIES MAY BE DOING MORE HARM TO YOUR HEALTH, THAN GOOD.

Yup!

It's true, there are health benefits to smoothies, mostly in the realm of concentrated nutrients.

But what if I told you your body can't absorb and use those nutrients very effectively? Would it actually be more nutritional to eat a cheeseburger?

Let's talk about it.

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the dirty truth about smoothies

What are the primary reasons you drink smoothies?

• high concentration of antioxidants & nutrients

• sweet treat

• filling without too many calories

• convenient

• fast

• easy to carry

We drink smoothies because we are busy, and we want to eat healthy, and we want a choice that will be easy to consume while we juggle our busy life.

Are we on the same page so far?

Cool.

Now, let's review a little Digestion 101.

1. In order to digest food, our body must be using its parasympathetic nervous system (rest and digest), meaning, you must be relaxed & not multitasking while eating. Our brains recognize rushing around (even if you’re not feeling "stressed") as a stressor, and respond with the sympathetic nervous system (known as fight or flight), which actually inhibits digestion.

2. Proper chewing begins the digestive process by releasing enzymes in your saliva to begin the breakdown of food. The type of food you eat will tell your brain which enzymes are needed.

3. If switched into rest and digest state, once food enters the stomach, hydrochloric acid (AKA stomach acid, or HCl) is released to disinfect the food, and triggers other enzymes to be released or activated.

4. The now acidic food is neutralized as it begins to enter into your small intestines, which is where nutrients are transported through the wall of the intestines, and into your bloodstream, where they are carried to the liver to be delegated. If digestion is not working properly, this is where foods that are not properly broken down will enter the bloodstream, causing damage to the gut lining, and food sensitivities.

5. The large intestine is where the majority of water and fats are absorbed into the bloodstream. The fiber that remains (fiber is undigestible by human enzymes but is needed to feed our "good" bacteria) will feed our microbiome, and anything left will be excreted as waste.

TAP HERE FOR A MORE DETAILED LOOK AT DIGESTION

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why smoothies should not be considered a health food

So, now that you can see the big picture, let's break it down some more.

We know that eating while on-the-go (sympathetic nervous system), inhibits our digestive processes altogether.

…and…

Not properly chewing inhibits your body’s ability to produce adequate enzymes & HCl.

…therefore…

Drinking smoothies while on-the-go (as we typically do) ensures we are not getting the nutrients we intend, and is actually causing damage to our gut health.

So, it's fair to ask the question, are you really improving your health by drinking smoothies?

I'm not saying smoothies are bad for you... Smoothies are not the villain.

But the dirty truth is, if you are not sipping that smoothie while seated at a table with friends or family, or on a park bench, and not scrolling through your phone, AND if you're not "chewing" your smoothie - your smoothies are doing far more harm than good.

So... How do we get past this? Do I have to STOP drinking smoothies in order to eat healthy?

NOT AT ALL.

Smoothies, when properly made and consumed, are a phenomenal source of fiber, antioxidants, minerals, & other nutrients.

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how to ensure your smoothies are doing more good than harm:

• think small - if you wouldn't eat a bundle of spinach and a pint of blueberries in one sitting, don't put that in your smoothie.

• change it up - our body needs a variety of nutrients, many of which are called "cofactors," meaning, it is needed in order to make a system or other nutrient function properly. Change up what you put in your smoothie - choose seasonal foods, and try to rotate them throughout the week.

• make it green! - it is easy with smoothies to fill it up with more sugary fruits, like berries and bananas. Opt for more greens than fruits in your smoothies, and don't be shy with the fats and proteins (nuts, seeds, and whole milk plain yogurt are great for this!). The abundance of fiber, fat, and protein will help your blood sugar to stay steady (that "hangry" feeling you get a couple of hours after a smoothie, will DISAPPEAR).

  • BONUS TIP FOR MAXIMIZING NUTRITION: Change it up! Tempted to always grab that bag of kale or spinach for your smoothies? A variety of foods will improve the variety of nutrients you get from your smoothies, and will prevent food sensitivities from developing.

• sit down to drink it (driving does not count!) - as with any meal, it is crucial to switch our body into "rest & digest" mode. Before you take your first sip, sit down at a table, on a park bench, or on your stoop, turn off your computer/phone/TV, and take 5 long, deep breaths.

• "chew" your smoothie - Take smaller sips, and allow the smoothie to stay in your mouth for a few seconds. You will notice the volume will increase in your mouth - this is your salivary digestive enzymes being released! Give them space to do their job!

  • **For those who don't like the feeling of leaving smoothie in their mouth for so long, I recommend adding some seeds or cacao nibs in the last few seconds of blending of the smoothie, chopping them up just enough to get through the straw. This will give you something to chew on with every sip.

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my favorite smoothie recipe

Here is one of my favorite go-to smoothie recipes:

• 1/4 granny smith apple (core and peel intact)

• fingertip-sized cut of ginger, peeled

• squeeze of lemon juice

• handful of dark greens (dandelion, kale, arugula)

• handful of wild blueberries

• just enough liquid to help it blend (I like to use cow's milk or cashew milk)

• raw pumpkin seeds - blend thoroughly to add creaminess to your smoothie, then add a few more in the last few seconds to give you something to chew on)

When I want to add more "umph" I toss in a dollop of whole milk plain yogurt, a hefty spoon of nut butter, or a scoop of quality collagen peptides.

Smoothie blending tips and tricks

• Add your chunky bits and liquids first, then greens on top. These bits are easier for most blenders to "grab," then the momentum will allow the greens to blend in nicely.

• Start on a lower speed to chop first. Once you have the texture of a nice pico de gallo, increase to a higher speed to smooth it out. This prevents the dreaded **blade is spinning, but food is not catching** scenario (there's gotta be a name for that, right?)

What are the foods you LOVE to put in your smoothies?

Share your smoothie loves in the comments!

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Easy Weeknight Recipe: Healthy Curry, Kale, and cauliflower Soup

Easy Healthy Recipe for Weeknight Dinner

THIS SOUP…

This soup is my favorite.

It is soul-warming, nutrient-dense, SO easy, & freezer-friendly.

It is a staple in our home, for exactly those reasons. It can also be easily altered to whole-food-plant-based, if needed.

Make it your own! I love to top it with plain, full fat, grass-fed yogurt, micro greens, avocado, or my personal favorite: GOAT CHEESE (yum!). It would also be delicious with a variety of other vegetables, like parsnips, peas, or some pearl onions.

Curried Kale & Riced Cauliflower Soup

What You Need:

• 4 CUPS RICED, UNCOOKED CAULIFLOWER*

• 3 TBSP YELLOW CURRY SEASONING

• 1 TSP GARLIC POWDER

• ½ TSP CUMIN

• ½ TSP PAPRIKA

• HIMALAYAN SEA SALT & FRESH GROUND BLACK PEPPER TO TASTE

• 2-3 TBSP COLD PRESSED AVOCADO OR EXTRA VIRGIN COCONUT OIL

• 1 SMALL RED ONION, CHOPPED

• 1 TSP MINCED GARLIC

• 8 CURLY OR TUSCAN KALE LEAVES, STEMS REMOVED, & LEAVES CHOPPED

• 2 CUPS CHOPPED CARROTS

• 4 CUPS BROTH (I LIKE TO USE CHICKEN BONE BROTH)

• 1-14OZ CAN OF FULL FAT COCONUT MILK (avoid using coconut “beverage”)

• ½ TSP RED PEPPER FLAKES

*  If you can’t find riced cauliflower, or prefer to make your own, it’s very easy. This recipe takes about 1 large head of cauliflower (organic). Remove the leaves, and trim the dry part of the stem, cut into large chunks. Using a large food processor with the shredder attachment, process all of the cauliflower, including stems.

INSTRUCTIONS

1. Heat a large pot or enameled Dutch oven over medium heat. Once heated, add 2 TBSP of avocado or coconut oil.

2. Add the riced cauliflower, curry seasoning, garlic powder, cumin, paprika, salt, and black pepper. Sauté until cauliflower just begins to soften.

3. Add the remaining oil if additional cooking fat is needed, then add the onion and minced garlic, sauté until onion begins to soften.

4. Increase heat to high, and add the kale, carrots, broth, coconut milk, and chili flakes. Bring to a boil.

5. Once boiling, reduce heat to medium-low, and let simmer for 20 minutes.

6. Enjoy with your favorite toppings! Or allow to cool, then freeze in single serving portions for enjoying later.

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make this recipe?

Leave a comment to tell me how it went!

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