vegan Archives | Page 19 of 20

Homemade Nut Milk

May 8, 2012

HOW TO MAKE YOUR OWN HOMEMADE NUT MILK

Things you need:

▫ Organic nuts or seed

▫ Large mason jar or glass pitcher

▫ Blender or food processor

▫ Nut milk bag or cheesecloth

It’s as Easy as 1, 2, 3

1. Soak and rinse the nuts. Soak the nuts in water to cover overnight. Soaking de-activates the compounds that keep the nuts dormant, and activates the enzymes that make them sprout. Soaked nuts and seeds tend to be easier to digest and have better bio-availability, meaning that the nutrients have an enhanced ability to be utilized by the cells. Plus, soaking the nuts makes them tender enough to blend. Drain the water and rinse the nuts well before using.

2. Blend the soaked nuts with water. Place the soaked nuts into a blender or food processor and add about 3 cups of fresh water for each cup of presoaked nuts. If you want a thicker, richer milk, decrease the amount of water to your liking. Blend until the nuts are very fine ground and the water has turned a light milky color.

3. Strain the pulp. A nut milk bag is used specifically for this purpose – it’s clean and easy and also reusable. A cheesecloth folded in 3-4 layers or a large fine-meshed sieve also works well. The pulp can be used for a variety of purposes (see below).

Care to add a bit of flavor and dimension? Here are a few ideas for additions:

▫ Dates

▫ Vanilla extract

▫ Brown rice syrup

▫ Agave

▫ Cinnamon

▫ Raw cocoa powder

Here are five ideas for your pulp:

1. Nut Flour. The pulp can be dehydrated or placed in a 200 degree oven until dried. Grind the dried pulp in a spice grinder or high-speed blender until fine.

2. Raw cookies. Blend the pulp with some dates, nut butter, shredded coconut and sweet spices. Roll into balls and roll in shredded coconut or raw cocoa powder.

3. Soft, raw cheese. Blend the pulp in a food processor with a little nutritional yeast, garlic, lemon juice, fresh herbs, and salt. Serve with crackers.

4. Cereal. Combine the pulp with your fresh nut milk, dried fruits, nuts and sweet spices for a porridge-like cereal.

5. Body Scrub.

This recipe is the simplest seed milk recipe you will find. It doesn’t even need to be strained. Make this when you are pressed for time. Pour it over your morning cereal, mix it in a smoothie or heat for a nutty latte.

Hemp Milk

Makes 6 servings

Ingredients:

1 cup hemp seeds (shelled)
5-6 cups of purified water
Natural sweetener, such as agave nectar or raw honey
Pinch of sea salt

Directions:

Combine the water and the shelled hemp seeds in a blender. Use more water to achieve a skim milk consistency and less water to produce a heavier cream consistency of the milk.
Turn blender on high for 2-3 minutes, or until you reach your desired consistency.
After blending you can sweeten the milk by adding: agave nectar, raw honey or vanilla. Blend again to mix sweetener. You can drink it thick or strain it through cheese cloth to remove the large seed particles.

It will stay fresh for 3 days in the refrigerator in a sealed glass container (I use a mason jar). Shake well before each use.

2 Comments

Carrot Ginger Soup

May 2, 2012

Carrots and a hint of fresh ginger are blended to create this simple yet tasty soup. Perfect for lunch or dinner. This soup is a celebration of freshness – in the body and in the season. Using the beautiful local produce that I purchased from the farmers’ market, I was feeling inspired to create something that tastes clean and bright, especially after all of the rain and cold temperatures we’ve been experiencing in Ireland.

This soup is simple and healthful in so many ways. First and foremost carrots are one of the best dietary sources of beta-carotene. An antioxidant nutrient, beta-carotene boosts the immune system, protect cells from the damaging effects of free radicals, helps your reproductive system function properly and provides a source of vitamin A.

Carrots stimulate the production of immune cells that protect the body from all types of infection; guard against cardiovascular disease; reduce inflammation, and slow the aging process. They are especially important in building healthy skin, tissue and even teeth! And the rumors are true: carrots improve eyesight. Research has also established that eating a beta-carotene-rich food at least once a day significantly reduces the risk of macular degeneration.

Ginger root has been used as a natural remedy for many ailments for centuries. Now, science is catching up and researchers around the world are finding that ginger works wonders in the treatment of everything from cancer to migraines. Ginger is most commonly known for its effectiveness as a digestive aid. By increasing the production of digestive fluids and saliva, ginger helps relieve indigestion, gas pains and stomach cramping. Ginger root is also used to treat nausea related to both motion sickness and morning sickness. Ginger’s anti-inflammatory properties help relieve pain and reduce inflammation associated with arthritis, rheumatism and muscle spasms. Ginger’s therapeutic properties effectively stimulate circulation of the blood, removing toxins from the body, cleansing kidneys and nourishing the skin.

Freshly grated ginger gives this sweet carrot puree a little added heat and flavor. For some crunch, add a garnish of toasted pumpkin or sunflower seeds.

Carrot Ginger Soup

Serves 4

Ingredients:

4 cups low-sodium vegetable broth, divided
1 yellow onion, chopped
3 cloves garlic, finely chopped
2 tsp. freshly grated ginger
1 pound carrots, coarsely chopped
1 medium potato, peeled and cut into 1-inch chunks
Sunflower seeds (optional)

Directions:

Heat 1/2 cup broth to a simmer in a medium saucepan over medium-high heat. Add onion and garlic and cook until tender, about 6 minutes, stirring occasionally.
Stir in ginger, carrots, potato and remaining broth and heat to a boil. Reduce to a simmer, cover and cook 25 minutes or until vegetables are tender.
In batches, carefully puree in a blender. Add water or broth if needed to thin to desired consistency. Reheat soup if necessary. Garnish with sunflower seeds, if so desired.

7 Comments

Alternative Milk Guide

April 26, 2012

Whether you’re looking for a solution to lactose intolerance, a casein allergy or just want a little variety, you’re in luck–the options in the faux milk section seem to grow daily. You can now sport a white mustache that comes from almonds, oats and even hemp. There is no need to cry over spilled milk with these animal-free dairy alternatives.

Here’s my Alternative Milk Guide:

NUT MILKS

Nut milks are exactly what they imply – dairy-free, liquid refreshment gleaned from ground nuts. Like most of the alternative milks, they’re actually very easy to make since it is just soaked nuts blended with water and strained. Try using almonds, pecans, hazelnuts, cashews, macadamia, brazil nuts, pistachios, walnuts – oh the possibilities!

Nutritional profile: Nuts are high in a number of vitamins and minerals, including vitamin E, manganese, magnesium, phosphorous, potassium, selenium, iron, fiber, zinc and calcium. The most popular nut milk, which is almond milk, is lactose, gluten, casein and cholesterol free – it’s also free of saturated fats. Clearly, nut milks cannot be consumed by someone with a nut allergy.

COCONUT MILK

This is made by pressing the coconut flesh and adding water. Another way is simply adding coconut flakes to a blender with water and blend.

Nutritional profile: Coconut milk is a very creamy, dairy-free alternative for those who are lactose intolerant or allergic to animal milk. A vegan drink, it is also soy-free, gluten-free, cholesterol-free and nut-free while its fat content is considered to a ‘good fat’, easily metabolised by the body and quickly turned into energy rather than being stored as fat. Coconut milk is also rich in lauric acid, a substance also found in human milk, which researchers have shown have anti-viral and anti-bacterial properties. Coconut milk is very low in carbohydrates and low in protein.

SEED MILKS

Seed milk is made by blending seeds with water and straining it. There are a wide range of seeds that can be used: hemp, sunflower, flax, chia, pumpkin, sesame.

Nutritional profile: A good alternative for anyone with soy and nut allergies, seed milks is are also cholesterol and lactose free, low in saturated fats and rich in healthy omega fatty acids. It’s also an excellent source of protein and tastes creamy and nutty – they tend to be a bit thicker than other plant-based milks. It may be unsuitable for people with nut or seed allergies. It is gluten-free.

OAT MILK

Oat milk is made by soaking oats in water, blending and straining it.

Nutritional profile: Like many plant milks, oat milk is cholesterol and lactose free, and also contains high levels of antioxidant vitamin E. It also contains folic acid, which is essential for most bodily functions and is needed to synthesize and repair DNA, produce healthy red blood cells and prevent anaemia. Thanks to its plant source, oat milk is usually tolerated by people with multiple allergies, and is also a good source of phytochemicals; naturally occurring chemicals in plants that help fight diseases such as cancer, heart disease and stroke. The main argument against oat milk is that it, like rice milk, is high in sugar and has low calcium and protein content. It is appropriate for those with nut allergies, but is not gluten-free.

RICE MILK

Rice milk is made by blending cooked rice with water and straining.

Nutritional profile: Rice milk is the most hypoallergenic of all the milk substitutes and is extremely nutritious. It’s also the least fattening of all the milk alternatives with only one gram of unsaturated fat per cup. There are also plenty of heart healthy nutrients in rice milk. The unsaturated fat comes from rice bran oil, which can help lower your blood cholesterol. Niacin and vitamin B6 are also good for this while the high magnesium content helps to control your blood pressure. Iron and copper increases your red blood cell production, giving you better oxygenated blood and more vitality. On the downside, since rice is highly starchy, so is rice milk. One cup of rice milk contains 33 grams of sugary carbohydrates. It also has a very low protein and calcium content, so choose the fortified product instead. It is suitable for people with nut allergies and it is gluten-free.

SOY MILK

Soy milk is made by soaking soybeans and blending them with water and straining. You can find unsweetened, sweetened, flavored and chocolate versions in markets.

Nutritional profile: Soy milk has the highest protein content of all the alternative milks and is low in carbs with a moderate amount of fat. Many soy milks contain additives, since straight soy milk doesn’t taste wonderful, so be careful of all the flavors and sweeteners added. I would encourage you to look for organic or “non-GMO” soy milk. Many people consider unfermented soy difficult to digest. In addition, soy contains the cancer-fighting isoflavones. A recent study has demonstrated that isoflavones have potent antioxidant properties, comparable to that of the well known antioxidant vitamin E. The antioxidant powers of isoflavones can reduce the long-term risk of cancer by preventing free radical damage to DNA. On the flip side, studies may show that isoflavones mimic estrogen in the body and can be disruptive to the body’s hormonal cycles. As long you use soy products in moderation, it can be a good addition to your diet. It’s also safe for the lactose intolerant and anyone with a milk allergy.

Check back later as I’ll be sharing a yummy and creative seed milk recipe with you soon!

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Spinach Basil Pesto

April 23, 2012

The wonderful scent and flavor of basil makes it one of the most popular garden herbs. Basil brings flavor to a variety of dishes with its very unique, sweet pungency. It is a complementary herb in many dishes, including salads, soups and pasta.

Once believed to possess magical powers, basil was considered by ancient peoples to be an elixir of love and a charm. Others, such as the Romans, recognized its healing properties and used it to aid digestion and counteract poisons. Indeed, this popular herb has a long history of medicinal use. In past centuries, the plant was accorded wide respect for its healing potential and was used to purify the mind, open the heart and even cure malaria. Today, herbalists recommend basil as an antispasmodic. It is therefore often used to treat intestinal problems, motion sickness and nausea. It also relaxes bronchial spasms and is thus helpful for treating various respiratory illnesses. Medicinally, basil is considered a mild antidepressant, thought to be emotionally uplifting.

The natural antioxidants found in basil can protect the body against damage from free radicals, thereby preventing cellular aging, common skin ailments, and even most forms of cancer. Antioxidants are an important part of maintaining a healthy diet and lifestyle, and basil may be a safe and effective source of these potent, life-giving compounds.

What’s more, even a tentative gardener (like me!) can grow this versatile herb.

Spinach Basil Pesto

Ingredients:

1 cup fresh basil
1 1/2 cups spinach
1/2 cup walnuts or pine nuts
3 cloves garlic
drizzle of olive oil
1/4 cup nutritional yeast (optional)
pinch of sea salt
pinch black pepper

Directions:
1. Wash the spinach and fresh basil well by submerging them in a large bowl of water and swishing them around.
2. Put all ingredients except olive oil in a food processor and pulse until well combined. With the machine running, drizzle in the olive oil until a desired consistency is reached. If you like your pesto a little smoother and creamier, add more oil. Taste to adjust seasoning. *Note – if you’re like me and don’t own a food processor, no problem. Just chop all the ingredients by hand and mix everything together.
3. Serve. Can be stored in the fridge for up to a week (but remember that it will lose its nutritional potency with every passing day)

This spinach basil pesto makes a good addition to anything that needs a flavor boost. It is delicious on whole wheat pasta, spread onto toast with a little avocado perhaps, as a salad dressing, or as a dip for veggies. The possibilities for something so mouth-watering are endless!