Kale chips will make a convert of any green vegetable skeptic, and that includes kids.  There are a multitude of flavors you can make, all of which are incredibly easy.  The only catch is to make sure you keep your eye on the baking time, as their fragile nature tends to burn quickly.

Talk about a healthy snack! Kale is loaded with calcium (94mg. per 1C), making it great for healthy bones; preventing arthritis and osteoporosis. Its an excellent source of vitamins A and C (one cup =70% of RDA, great for immune system,) iron, magnesium and potassium.

And…nutritional yeast is a salty, almost ‘cheesy’ inactive yeast  in the form of flakes.  It is very high in vitamin B12, which makes it popular with vegetarians.  It helps control blood sugar, protects against liver cancer, and reduces triglycerides – which benefits healthy cholesterol.  You can find it at most health food stores, including Whole Foods.

Kale Chips

Make sure to thoroughly dry the leaves before seasoning.  I use a salad spinner.

1 bunch kale, de-stemmed and cut into 3-4″ pieces
2 tablespoons nutritional yeast
1/2 tablespoon apple cider vinegar
1/2 tablespoon organic tamari (wheat-free soy sauce)
1 tablespoon sesame oil

Photo

Mix the oil, apple cider vinegar, and tamari together until creamy. Add kale to the bowl and coat evenly. It may seem like you don’t have enough coating, but you don’t want the leaves to be soggy.

Place on a parchment lined baking sheet and cook at 350 degrees for about twenty minutes. Check on them halfway and move around to evenly bake, preventing the outer leaves from burning.

Do you have a favorite kale chip recipe?  Do share!

**And now, the envelope please…

This is part of our “Gluten Free OSCARS Progressive Dinner Party.”  We bring you recipes each day this week to inspire entertaining ideas during the big show!  Here’s the schedule:

Monday February 22 –  Shirley from gluten free easily sharing Veronica’s Pumpkin Soup

Tuesday February 23 – SEA from Book of Yum with appetizers inspired from the movie Avatar

Wednesday February 24 – Karen from Cook4Seasons and Diane from The WH.O.L.E. Gang using inspiration from Julie and Julia

Thursday February 25 -  A salmon spread by Alison from Sure Foods Living

Friday February 26 – And more appetizers with Ellen from I Am Gluten Free

>>Get ready for your OSCAR party by printing a ballot to share with your guests or for just your family!

This  post is part of Pennywise Platter Thursday and Friday Foodie Fix.

In my CSA box this week was a beautiful bunch of broccoli.  Add that to the beautiful bunch I got at the farmers’ market, and another soup was in the making.  I love blender soups – you steam the veggies, saute some onions, measure the stock, pull out the Vitamix and voila!  Dinner is served…and lunch the next day.

Broccoli is one of the best foods you could eat.  It has more vitamin C than orange juice by volume – one cup provides 204% of our daily value!  It is high in vitamin A, folate and fiber.  Broccoli is also known to help with ulcers, skin damage, cataracts and the immune system.  But one of the most impressive benefits to broccoli is the high levels of vitamin K.  Vitamin K helps the body absorb the beneficial mineral calcium. Recent studies have suggested that vitamin K can help prevent or treat osteoporosis and the loss of bone density. If you have a family history of osteoporosis, it is important to make sure you maintain healthy levels of vitamin K.  Recent studies suggested that vitamin K also has preventive and treatment benefits for cancer – specifically prostate and ovarian; and it prevents the hardening of the arteries, which aids in fighting heart disease.

Broccoli Soup – Makes 6 cups

I use miso as my ‘buttery salt’ in soups.  It is another ‘booster food’ which aids digestion.  See more details below.

1 bunch organic broccoli
2 leeks, cleaned and sliced
2 TB butter
3 cups vegetable stock
2 TB organic miso*
1 TB lemon juice
Fresh ground pepper

Directions
Rinse broccoli and cut into florets.  Steam until soft, approximately 15 minutes.
In separate skillet, saute leeks in butter until slightly browned, about 15 minutes.
Put broccoli and leeks into blender.  Add remaining ingredients and mix on high until smooth.  Adjust seasoning to taste.
Reheat and serve with green salad and fresh whole grain bread.

*Miso: Although miso is usually made from soybeans, it can also be produced from rice, barley or wheat by adding a yeast mold (known as “koji”) and other ingredients that are allowed to ferment.  Once this process is complete, the fermented ingredients are ground into a paste similar in texture to nut butter. Miso’s minerals support immune function, energy production, bones and blood vessels.  It is also high in vitamin B12, which is low in most vegetarian diets.

This post is part of Slightly Indulgent Tuesdays at Simply Sugar and Gluten Free and Pennywise Platter from the Nourishing Gourmet.

We are gearing up for a series of storms on the west coast this week…so to me, that begs for soup.  Soup is the best way to get mega-doses of vegetables all in one serving, with so many variables on combinations.  And as part of our monthly Gluten Free Progressive Dinner Party, I thought it was fitting to offer this recipe as the first course.  Let the flood gates open (so to speak…) as we savor soups in the season of the storm…

I have been getting quite a bit of potatoes and leeks in  my veggie box for the past two weeks.  Potatoes not only offer high amounts of vitamin C, they are also a great source for vitamin B6.  Vitamin B6 is good for our brain (helps with depression and sleep), our heart (reduces blood pressure), and rivals broccoli in phytonutrients, especially when eaten with the skin.  Make sure to buy organic potatoes, as conventional ones are on the “Dirty Dozen” list – super high in pesticides.

“Creamy” Potato Leek Soup – Makes about 8 cups

Potatoes are also great for providing a creamy texture to soups without adding dairy. If you are vegetarian, omit bacon and use olive oil for sauteing onions.

4 slices bacon
4 small to medium leeks, cleaned and sliced thin
1 large shallot. minced
2 organic Russet potatoes, peeled and cut into 2″ pieces
3-4 cups chicken or veggie stock
1/2 cup white wine
Sea salt and black pepper
1/4 cup chopped chives

Directions

Cook bacon in medium skillet until crispy.  Remove from pan and set aside on paper towel.
Add leeks and shallots to skillet and saute 5 minutes, or until tender and slight brown.
Add potatoes, 3 cups stock and wine.  Cook for 45 minutes.
Cool slightly, and puree in batches in blender or food processor until creamy.  Add extra stock if needed.  Season with salt and pepper to taste.
Garnish with bacon bits and chives.

>>And now for more additions to our delicious “Light Winter Warmers” Progressive Dinner menu this week:

Monday January 18th Karen from Cook4Seasons made Creamy Potato Leek Soup and Roasted Cauliflower Soup with Gluten Free Croutons by Alison from Sure Foods Living.

Tuesday January 19th - Winter Fire Roasted Tomato Soup w/ Prosciutto Topping from Diane- The W.H.O.L.E. Gang.

Wednesday January 20th -Mexican Seafood Soup from  Diane- The W.H.O.L.E. Gang and SeaMaiden from Book of Yum with a Vegan Un-Chicken Roasted Vegetable Soup.

Thursday January 21st – Amy from Simply Sugar and Gluten Free served Black Bean Chili with Butternut Squash & Swiss Chard and Shirley from gluten free easily shared Wassail.

Friday January 22nd -Ali from The Whole Life Nutrition Kitchen.

This post is also part of The Nourishing Gourmet’s Pennywise Platter Thursday.

Pinch me. I think I was dreaming. This past week I was in the most beautiful place on Earth.  I had the good fortune of assisting with a cooking class at Esalen in Big Sur, CA, for five days.  I had fully intended to write from my perch, but there was no internet service so, alas, I was ‘forced’ to kick back and become a sponge.

The course, “Improvisational Cooking for Health and Vitality,” emphasized using vegetables harvested fresh daily from 4 acres of organic gardens overlooking the ocean.

If I were kale there, I would grow, too!  It was a culmination of organic and sustainable produce, ancient grains and heirloom beans, nutrient dense, bursting with vibrant flavors.  It is the true definition of local and seasonal, and all that I embrace and promote in my teachings and in my kitchen.

As you know, dark, leafy greens are a staple in my diet and I hope in yours, too.  They are high in fiber and anti-oxidants, loaded with minerals like iron and calcium (one cup can contain up to 400mg and is more bio-available than dairy), and are effective in the prevention of many diseases such as cancer.

Most ‘green leafies’ take on whatever seasoning you play with and can be so versatile – appearing in everything from soup to eggs, or simply on their own.

We sauteed bunches of kale, Swiss chard, bok choy and spinach.  We created many ethnic combinations.  One of my favorites was the most simple.  It’s an Asian dressing using ginger and orange, perfect for an autumn lunch or side dish at dinner.

Sauteed Greens with Orange-Ginger Sauce – Makes about 2/3 cup

The instructor for this culinary workshop was Leslie Cerier.  Leslie is an accomplished cookbook author, including “Going Wild in the Kitchen” where this recipe originates. Any greens can be used, and the dish can be served cold or hot. The potency of the ginger is pronounced, so do refrigerate what you don’t use.

1/2 cup fresh squeezed orange juice
1 TB fresh grated ginger
2 TB umeboshi vinegar*
1 TB toasted sesame oil

Place all ingredients in medium bowl and mix until well integrated.  Adjust seasonings if desired.
Serve with sauteed greens, veggies, or over salad.

*Umeboshi vinegar is pink brine with a deep cherry aroma and a fruity, sour and salty flavor. It is a by-product produced when umeboshi (Japanese pickled plums) is made. It is said to aid with digestion and combat fatigue.
If you don’t have umeboshi, you can substitute rice vinegar with a pinch of salt.

Hike in Pagosa Springs, CO

I’m back!  Thanks for sticking around.  We had a glorious trip through Colorado.  Did you know they have 54 mountains with an elevation of 14,000 feet or more?  Quite impressive.  I’d like to say we hiked them, but just tackling 9500 feet was ‘breathtaking.’  We ate very well along the way, even scored a few farmers’ markets.  Let me know if any of you are planning to travel there; I have plenty of suggestions on where to eat – from Boulder and Telluride, to Crested Butte and Aspen.

Speaking of food (that’s why you’re here, right?)…a few weeks ago I mentioned a dish I made for my final presentation at Bauman College. It was a Coconut Chai Panna Cotta with a Nectarine Coulis and Orange Tuile.  As you know, I don’t usually post complicated recipes, but while this one may have one or two more steps, believe me when I tell you it is out.of.this.world.

Coconut Chai Panna Cotta with Nectarine Coulis - Serves 10-12

Notes: The coconut milk offers a creamy alternative to dairy.  Agar agar is an alternative to gelatin, but you could also use it if that’s more available.  Instead of making your own chai blend, take a couple of chai tea bags and steep in the coconut milk; I had to go all out on graduation day:)

It’s best to make the panna cotta a day before serving to make sure it sets up.  The beauty of this dessert – besides being delicious – is that you can prepare it in advance of entertaining.

Ingredients (Panna Cotta)
2 cans coconut milk
1/2 cup palm sugar
1 ½ tsp agar agar powder (can be found in health food stores)
2 tsp rose water

Chai spices
3 Tbsp each

Ginger slices
Peppercorns
Cardamom pod
Cloves whole

2 cinnamon sticks
2 vanilla beans

Directions

1. Combine coconut milk, spices in a medium saucepan over low heat
2. Wait until steam rises to the surface and small bubbles form on the side of the pan
3. Remove from heat and let steep for minimum two hours
4. Strain (save vanilla beans) and pour into large bowl with spout
5. Cut vanilla beans in half and scrape ‘speckles’ into custard mix, then pour into 12-4oz. ramekins (you could also use a muffin tin.)
6. Cover and chill for a minimum of 3 hrs, preferably overnight
7. To serve, run a knife around the outside edges, and place ramekins into a baking dish with 1-½ inches of water for about thirty seconds to loosen up the panna cotta
8. Place about 2 TB of coulis onto dessert plate and gently place inverted panna cotta on top (careful, it will be slippery.)
9. Garnish with nectarine wedges and mint.
10. Serve with orange tuile, if desired.

Nectarine Coulis – Makes 2-3 cups

You can use any type of fruit puree, but I found the nectarines went best with the chai spices.

1 TB orange juice concentrate
5 ripe nectarines, pitted and coarsely chopped (grab a couple extra for garnish)
1 tsp. vanilla
Pinch of sea salt

Directions

1. Mix orange juice concentrate with 3 TB water.
2. Put in blender and add nectarines and vanilla.  Puree until smooth.
3. Add salt to taste.

I think almost every grower I buy from at the farmers’ market has an abundance of zucchini right now.  So, hey, being a team player…I give.  But today the real star is corn.  Sweet and in its prime, corn makes a wonderful addition to everything – from chowder and pasta, to salads and frittata.  Of course, just eating it right off the cob is the pure essence of summer, especially with a dab of herb butter.

Like most plant species, corn provides health benefits, too.  It promotes antioxidant protection and has been shown to reduce risks for cancer.  It is rich in B vitamins and fiber, which help promote heart health and energy production.  And, it is good for the immune system (vitamin C) and our bones (phosphorus.)

One important factor is how the corn was grown.  Much of today’s crop has been heavily sprayed to satisfy our need for cosmetic purity.  Or, it has come from seed which is genetically modified (GMO), posing a threat to heirloom varieties from here to its native Mexico.  So please talk to your local farmer about their growing practices and in the store, buy organic.

Corn and Zucchini Frittata – Serves 6-8

1 leek (or onion), thinly sliced
2 TB unsalted organic butter
1 zucchini, grated
2 cups fresh corn kernels
1 tsp. thyme
6 farm-fresh eggs
1 TB freshly ground flax seed
2 TB feta cheese
1 tsp. sea salt and fresh ground pepper

Melt butter in saute pan and add leeks.  Cook for about 3 minutes.  Turn off heat and add zucchini, corn and thyme. Stir and let them cool together for about 3 more minutes.
Butter an 8×8 or 9×10 baking dish and sprinkle ground flax seed on bottom.
In separate bowl, scramble eggs with a splash of water.
Transfer veggie mix to baking dish and top with feta. Pour eggs over top and add salt and pepper.
Bake at 350 for 20-25 minutes.
Serve at room temperature.  (Even better with salad and watermelon radishes!)

I figured if I’m starting a feature called “Savvy Substitutions” and it focuses heavily on baked goods, it might be advisable to explain different types of flour and their ratios in baking compared to the ‘other white stuff.’  Of course you know it begins with whole-grains, and organic whenever possible.  Wheat is one of the most pesticide laden crops in America, so it truly pays to buy the purest product available.  This way you can go right to your pantry when a recipe calls for spelt (a cousin of wheat) or another alternative and know how it might affect the taste and texture of your creation.

What whole grain flours offer that white flour omits are multiple nutrients.  White flour has been stripped of vitamins and fiber.  In the refining process, the bran and germ have been removed and only the starch – or simple carbohydrate – remains.  This is what spikes the blood sugar and depletes other vital nutrients in our body as well.  Specifically, B vitamins, which are essential for digestion and keeping stress at bay.  When you eat white flour or sugar, the body uses up the B vitamins merely in trying to assimilate them into our system.

So let’s take a look at our whole-grain friends, which are also high in antioxidants and vitamin E.  They help prevent obesity, diabetes, and heart disease…all on the rise in the U.S.

> I will also note if the grain is gluten-free (GF.)

Almond: there’s almond meal and there’s blanched almond flour. They are very different, according to Elana’s Pantry.  I bought some almond flour (hard to find) and used it in a Nutty Bread recipe from the same site.  Fabulous.  GF

Barley: user friendly, slightly heavy.  Can be used in cakes, cookies and pie crusts.

Brown rice: great for breads, muffins and sometimes cookies, as it can be somewhat grainy.  One of the most digestible grains and high in nutrient value.  GF

Buckwheat: a cousin of rhubarb and no relation to wheat  Acts like gluten with its binding characteristics but can be tolerated by gluten sensitive people.  Somewhat nutty flavor and a heavier texture.  Best in pancakes. GF

Oat: mild. slightly sweet and moist.  Esp. good combined with brown rice or barley flours. OK for most gluten sensitive people.

Spelt: the most versatile and white flour-like of all, next to whole wheat, yet easier to digest.  Great in most desserts, cookies, breads, muffins and the one I use most often when substituting for white flour.  High in protein, amino acids and minerals.  Hartke’s shares details about it, and Heidi offers some great recipes.

Teff: an ancient grain, dense and moist; especially good with chocolate, as in brownies. High in iron and calcium.  GF

>> A few more notes:

• Many of the whole-grain flours have different gluten levels (elasticity), if any at all.  Therefore, they can be tricky in baking.  You can start out by mixing 25%  in with your white flour to experience the taste and texture of each type. Eventually, try to use whole-grains either by themselves or one for one to maximize the nutritive values in the recipes.  Gluten-free flours have different requirements.
• Increase baking powder by 1/4 to 1/2 teaspoon per cup of flour.
• Whole-grain flours are more perishable, so for optimum storage and freshness, keep them in the refrigerator or freezer even if package is unopened.  I store mine in different bags and jars – just make sure to label and date the container, and try to use within a few months.
• Cooking times will vary based on ‘new’ ingredients.  Keep a thermometer handy.
• There are other additives like xanthan gum, guar gum, tapioca starch and potato starch which act as leaveners and binding agents when gluten is absent.  This is where it becomes a bit complicated, so start slowly and practice patience.

Have you tried other flours?  What have your experiences been?  Are there any favorite recipes you’d like to share?

]]> http://www.cook4seasons.com/archives/flour-power/feed/ 6 http://www.cook4seasons.com/archives/espresso-shortbread/ http://www.cook4seasons.com/archives/espresso-shortbread/#comments Thu, 18 Jun 2009 19:04:39 +0000 Karen http://cook4seasons.com/?p=1217

One of my loyal readers suggested I take a recipe, convert it to ‘healthy,’ and report the before and after.  Truth be told, unless I specify that it was newly created, most recipes I send are adapted to use whole grains, etc. – especially in baked goods.  This week in the San Francisco Chronicle, they published several recipes using coffee.  Of course I went right to the dessert, and found a decadent cookie which made my mouth water.  While I am not a regular consumer of the beverage, I absolutely love its flavor.  And Jay whips up a cappuccino each morning so we always have espresso at the ready.

Espresso Shortbread with Dark Chocolate – makes 32 wedges

Teff flour is a great match with chocolate. It is high in iron, calcium and fiber.  I use Bob’s Red Mill which you can find in most stores now. The added flax provides healthy fat and Omega 3s. For those wanting to reduce caffeine, you can try an herbal coffee substitute, and/or carob chips.

3 tsp. ground espresso (not instant)
1.5 TB Kahlua or water
1.5 TB vanilla extract
1 stick unsalted butter or coconut oil, softened (I used both)
3 TB ground flax seed
1 TB water
1/2 cup Sucanat
1 cup teff flour (you can also use all whole wheat)
1 cup spelt flour
1/4 tsp. sea salt
1-3.5 oz. organic dark chocolate bar, finely chopped
1 tsp. orange zest

Instructions: Measure out espresso into a small bowl. Stir in liqueur or water and vanilla; the coffee will remain granular.

Put butter, flax, water and sugar in the mixing bowl of a stand mixer and using the paddle attachment, beat on medium speed until blended, about 1 minute. Scrape in espresso mixture, and blend. Add flours and salt and mix on low speed to blend, then mix on medium until incorporated. Scrape sides, add chocolate pieces and orange zest and mix until blended.

Divide dough into 2 equal parts. Place half the dough on a sheet of plastic wrap or wax paper and pat into a 6-inch round. Top with another sheet of wrap and roll into an 8-inch circle. Repeat with second half of dough. Keeping dough circles covered with plastic wrap, transfer to a plate or baking sheet and refrigerate for at least 2 hours or up to 2 days.

When ready to bake, preheat oven to 350°. Lightly grease a flat baking sheet. (Do not use cushioned or black sheets.) Remove plastic wrap from one round of dough and flip onto a baking sheet. Remove top sheet of wrap. Bake in center of oven 15-19 minutes, or until edges are lightly browned and top feels firm, but cookie is still a little soft in the center. Remove from oven and cool on baking sheet 8-10 minutes.

Slide onto work surface and cut into 16 wedges. Cookies will be slightly crumbly. Repeat with second round of dough. Store in an airtight container or freeze.

Caution: these cookies are addictive – just like the caffeine therein.  I advise eating them earlier in the day unless you have lots of night activity planned…

Here’s the original recipe from Rustic Bakery, along with other tasty coffee combinations.

Thank you, Jane.  You have inspired me to start a new feature: “Savvy Substitutions.”

There, I said it.  And I feel so much better.  Not just because I said it, but because I eat it…and often.   I haven’t gained a pound or lost an ounce of energy in the process.  I eat it in all forms – raw, oil, milk, shredded.  In case you hadn’t already figured it out, just ask my classmates how loco I am about coco.

How did this luscious fruit get such a bad (and dare I say, undeserved) rap? For years we have heard the ‘experts’ make claims that fat makes you fat, canola is the healthiest cooking oil, and coconut is a bad fat which promotes heart disease. Actually, none of these widely accepted ‘truths’ are in fact true.  But don’t just take my word for it…here are more experts as to the reasons why:

An article in the New York Times by Gary Taubes appeared in 2002 questioning the validity of many medical claims that fat was the Evil Empire. Fat is actually our greatest source of energy, protects our organs, helps us absorb vital nutrients, and provides that feeling of satiety to keep us from overeating (see, it can help with weight loss!)  Bauman, 2009:45.

Lita Lee, Ph.D, tackles the confusion of coconut and fat:

“Coconut oil has been used as cooking oil for thousands of years. Popular cookbooks advertised it at the end of the 19th century. Then came the anti-saturated fat campaign and the promotion of polyunsaturated fats, such as flaxseed, canola, soybean, safflower, corn, and other seed and nut oils plus their partially hydrogenated counterparts (margarine, “I can’t believe it’s not butter”, etc.) as the way to go. Indeed, saturated fats have been supposedly linked to high cholesterol and heart disease, multiple sclerosis and other bad health conditions (when the true culprit is trans fats)…Nearly all commercial foods, including bread, crackers, chips, dips, many candies, zero cholesterol coffee creamers, mayonnaise,bottled salad dressings, many pastries and ice creams, most dietetic (for weight loss or diabetes) “foods”, many cereals, and nearly all crunchy snacks contain either polyunsaturated or partially hydrogenated fats known as trans fats. These foods are often advertised as healthy “all vegetarian,” “no-cholesterol” foods, but the chemical manipulation of these ‘fats’ make them anything BUT healthy.

Coconut oil is a medium chain fatty acid (MCFA) which is digested differently than other saturated fats.  It is processed in the liver and is used as energy which gets burned right away, not stored as fat.  MCFAs don’t have a negative affect on LDL cholesterol – as a matter of fact, they actually increase the good (HDL) with their positive influence on ramping up our metabolism.

In an ‘nutshell,’ here is a summary of the numerous health benefits coconut has to offer: (from “The Good Fat Cookbook”)

• It’s a low-fat fat, several calories fewer per gram than other fats
• It has zero cholesterol
• It increase metabolism rates
• It’s high in fiber
• It’s used for energy not stored as fat
• It’s the safest cooking oil *
• It has strong antiviral properties and is effective against herpes, hepatitis C and HIV
• It prevents wrinkles and premature aging – is a great skin conditioner!
• It’s antimicrobial, antibacterial, anti fungal, and anti inflammatory
• It’s full of antioxidants

Is this a super food, or what?!  Check out these recipes from the archives using coconut milk, coconut oil, and both.  Plus, you know there will be more:)

Here are a few tips on what to look for when purchasing:

*Coconut oil has a high smoke point and is widely used in stir-fry’s or sautes. Remember that it will be solid, so for baking you might want to warm it up first before measuring.

Organic, unrefined, extra virgin and GMO free options are always best.  The extra virgin type will produce a stronger more coco-nutty flavor, so keep that in mind when making your selection.

Additional resources:

The Oiling of America, by Mary Enig and Sally Fallon

Coconut Oil.com

Kelly the Kitchen Kop

Live Well 360

For those that are looking for a dairy-free alternative to cow’s milk, this post is for you. Almond milk is a delicious blend of pure water and almonds with a little time added for preparation.  Just as with the nut itself (minus the fiber,) almond milk is nutrient dense and a great addition to many meals.

Here is a fabulous list of health benefits, from I Love India.com:

* Almond milk is rich in Vitamin E, a known antioxidant, and thus, is believed to good for those undergoing detoxification programs.
* Almond milk contains high levels of unsaturated fat and has been associated with lower risk of heart attack.
* Almond milk has been found to contain little to no saturated fat and no cholesterol, making it extremely good for those suffering from high cholesterol problem.
* Almond milk does not contain lactose. This makes it easily digestible and the perfect alternative for those suffering from lactose-intolerance.
* Owing to the absence of saturated fats and presence of unsaturated fats, almond milk can be said to be good for those trying to lose weight.

Nutritional Facts about Almond Milk

* Almond milk is rich in protein and omega fatty acids.
* Almonds milk does not contain cholesterol and saturated fats
* Almonds milk has high levels of vitamin E and unsaturated fats
* Almond milk contains minerals such as zinc, magnesium, potassium, calcium and iron.
* 8 oz (237ml) of almond milk contains 70 calories, 2gm protein, 10gm carbohydrates and 2.5 gm fat: 2.5g

Commercially produced almond milks contain sweeteners and often times additional oils which can compromise the nutrients.  Therefore, making your own is (again) the best (and most delicious) choice…and you won’t believe how easy it is:

Homemade Almond Milk – Makes 3 cups

1 cup raw* organic almonds
3 cups purified water

Combine almonds and water in glass container,  seal and refrigerate overnight.
After soaking, pour into blender and mix for about 2-3 minutes on high speed.
Pour mixture into nut bag

or fine mesh sieve over medium bowl and squeeze out milk.
Put into glass jar or pitcher and chill for up to three days.

For added flavor or sweetness, add vanilla extract and/or agave nectar.

*Official raw almonds are hard to find.  Ask your trusted health food store, or better yet – buy them fresh from your farmers’ market.