How to make Walnut Milk

Walnut Milk

Walnuts are one of the 5 healthiest nuts you can eat according to Shape Magazine.  Studies show that people who consume walnuts have better cognitive function and healthier hearts.  Walnuts have the highest amount of omega-3 fatty acids, contain the antioxidant ellagic acid (which supports the immune system), and contain 16 disease-fighting polyphenols.

Typically my family drinks Almond Milk and I plan on making my own Almond Milk, eventually, but first I wanted to give Walnut Milk a try because walnuts are so healthy!  Here is my personal recipe for Walnut Milk.

Walnut Milk Recipe

4 cups of water (5 if you want it thinner)
1 cup of walnuts
4-6 dates (more or less depending on desired sweetness, or you can use an alternative sweeter)
1 tsp vanilla (optional)

Put everything in a blender and blend away! I have a Vitamix and it blended everything nicely. If your blender doesn't blend it as fine, put it through a strainer or milk bag. I put my first batch through a strainer since I had never made nut milk and everything went through. You can also add vanilla for taste. Pour into a glass container and store in the refrigerator for 4-5 days (if it lasts that long).  It was delicious and goes great on cereal and in smoothies!

Pineapple Cabbage Peach Juice

Pineapple Cabbage Peach Juice

This nutritious juice only takes a few minutes to make.  You can use any kind of cabbage you want, Chinese, Savory, Green or Napa.  The pineapple, peach, and dates give this juice a nice sweetness. If you don't have a powerful blender and want a thinner texture, pour drink mixture through a colander. If you want to turn this into a smoothie, add some ice or frozen pineapple.

Pineapple Cabbage Peach Juice

1/2 cup of pineapple
1/2 peach
1-2 handfuls of cabbage (any variety)
4 dates
1 Tbs flax seeds
1 handful of walnuts
1 cup of water

Blend until smooth and enjoy!  Makes about 3 cups.

Peach, Strawberry, Apple, and Banana Smoothie

Blue Rock enjoying the smoothie!

My family really enjoyed this smoothie.  We drank it for dessert after a kale, broccoli, and chicken stir-fry.

Peach, Strawberry, Apple, and Banana Smoothie

1 cup almond milk (or any kind of milk)
1 peach
4-6 strawberries
1 apple
1 frozen banana
1 tsp vanilla
1/2 cup ice
protein powder (optional)

Blend until smooth and enjoy!

Strawberry, Banana, Orange, Carrot, and Kiwi Smoothie

It seems like most fruits are in season right now which is great because raw foods provide a great source of vitamins and minerals.  I got a really great deal on a box of oranges and have been eating oranges everyday as well and putting one in our morning smoothie.  I also found a great deal on strawberries and bananas. Today I made a Strawberry, Banana, Orange, Carrot, and Kiwi Smoothie.

Strawberry, Banana, Orange, Carrot, and Kiwi Smoothie

1 cup of organic soy milk (or other milk)

1/2 cup strawberries

1/2 frozen banana

1 orange

1 kiwi

1/2 cup plain yogurt

1 cup ice

Put all of your ingredients in a blender and blend until smooth.  Enjoy!

What's in the fruit?

Strawberries: Rich in fiber, contain phenols, Vitamin C, Vitamin A, Vitamin D, Vitamin E, Vitamin K, B1/thiamine, B2/riboflavin, B3/niacin, B6, B12, and Folic Acid. 

Bananas: Good source of dietary fiber, high amounts of potassium, and Vitamin B6.

Oranges: Dietary fiber, pectin, Vitamin C, Hesperetin and Narigenin, and good levels of Vitamin A and good source of B-complex vitamins such as thiamin, pyridoxine, and folates. Oranges also have a good amount of minerals like potassium and calcium. 

Carrots: Rich in anti-oxidants, vitamins and dietary fiber.  Rich source of carotenes and Vitamin A. They are rich in poly-acetylene anti-oxidant falcarinol, and Vitamin C, good amounts of many B-complex vitamins such as folic acid, Vitamin B-6, thiamin, pantothenic acid. Carrots also contain good amounts of minerals such as copper, calcium, potassium, manganese and phosphorus. 

Kiwi: Protects your body from some cancers and heart disease.  It has Fiber, Phytonutrients (which repair DNA), Folic Acid, Vitamin C, Vitamin E, Calcium, Chromium, Copper, Iron, Magnesium, Potassium, and Zinc.

Strawberry, Orange, and Carrot Smoothie

Strawberry, Orange, and Carrot Smoothie

Here is another delicious and quick smoothie to make.  This is rich in many nutrients especially Vitamins C and A.

Strawberry, Orange, and Carrot Smoothie Recipe

1/2 cup orange juice
1 cup frozen strawberries
1 orange
1 carrot
1/2 cup ice

Put everything in a blender and blend until smooth.  Makes about 2 cups.  Enjoy!

Chocolate Spinach Smoothie Recipe

Chocolate Spinach Smoothie

Sometimes it's hard to get kids to eat spinach. Hey, sometimes it's hard to get me to eat spinach. But spinach and other leafy greens are rich in nutrients. One easy way to get your family to eat more spinach is to make it into a smoothie.  This is my quick pick me up spinach drink that actually tastes good.

Chocolate Spinach Smoothie

1 cup dark chocolate almond milk (or other kind of chocolate milk, if plain add cocoa) 

1 cup fresh spinach 

1/2 cup ice

Put everything in the blender and blend until smooth.  Makes 2 cups.

Why eat spinach?  Spinach is extremely rich in antioxidants.  It's a rich source of vitamin A, C, E, K, magnesium, manganese, folate, betaine, iron, viamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids.  In fact, side-by-side, spinach has more iron than a hamburger!

Orange Banana Smoothie Recipe

Orange Banana Smoothie

An orange banana smoothie is one of my son's favorites.  It it simple and nutritious! I use four simple ingredients and it is a hit every time!

Orange Banana Smoothie Recipe

1 cup for organic vanilla soy milk (use can use cow or other kind of milk)
1/2 cup of plain yogurt (vanilla yogurt works well too)
1 frozen banana
1 fresh orange

Put everything in your blender and blend until smooth.  This makes two cups.  If you want it thicker, add half to one cup of ice.  Enjoy!

Health Benefits: Bananas are a good source of Dietary Fiber, Vitamin C, Potassium, Manganese, and Vitamin B6. Oranges are have a good source of Thiamin, Folate and Potassium, and Dietary Fiber and Vitamin C.  Plain yogurt is high in protein, calcium, and is a good source of lactobacteria, or probiotics, which are beneficial live bacteria.  Soy milk is a good source of calcium and protein.

Apple Grape Juice Recipe

I try and eat a piece of fruit or have a serving of veggies at every meal and snack.  My child loves juice but it is high in sugar and lacks a lot of natural nutrients.  Today I decided to make him some juice.  I made apple grape juice.  It turned out great!  With a Vitamix you can leave the skins on the apple and get all of the apple's natural fiber.  

Apple Grape Juice Recipe

1 cup of green grapes
1 sliced red apple (with or without skin)
1/2 cup water
1 cup ice optional (if you want it frothy and colder)

Put all the ingredients in the blender and blend until smooth.  Or select the Smoothie program setting.

Add ingredients

Blend

Delicious Apple Grape Juice!

Chocolate Kale Milkshake

Chocolate Kale Milk Shake

I'm always trying to get my 3-year to eat more greens.  He likes cooked broccoli, spinach, and peas.  But he says "no thank you" to lettuce and raw broccoli, spinach, and kale.  He said no to kale until now.

I found that chocolate covers the taste of kale pretty well.  My son drank this up and wanted more.  

Chocolate Kale Milkshake

1/2 cup dark chocolate almond milk
1/2 cup plain almond milk
1.5 cups of low fat vanilla frozen yogurt
hand full of washed kale, stems removed

Place everything in your blender and blend until smooth.  For a thicker smoothie, add less milk.

If you don't have almond milk, you can substitute the milk for any kind you want.  If you don't have chocolate milk, add a little chocolate powder or syrup and enjoy.

What's inside Kale?

I find Kale to be a pretty perfect food, especially for kids but adults need it too.  Kale has essential nutrients such as calcium, lutein, iron, and Vitamins A, C, and K. Kale has seven times the beta-carotene of broccoli and ten times more lutein. Kale is rich in chlorophyll and fiber.