Homemade Oat Milk

Ingredients:

·         1 cup steel cut oats

·         3 cups filtered water

·         1 ½-2 Tbsp pure maple syrup (or other liquid sweetener), to taste

·         1 tsp pure vanilla extract

·         Scant ¼ tsp salt (enhances flavor)

·         ¼ tsp ground cinnamon (optional)

*will also need high power blender

Directions:

1.       Rinse and drain 1 cup of steel-cut oats. Place oats in a bowl and cover with water. Soak for around 20 minutes (can soak longer, even overnight).

2.       After soaking, rinse and drain the oats very well.

3.       Scoop oats into your blender and add 3 cups of water, you can add more water if you want a less creamy and thinner milk.

4.       Cover with lid and turn the blender on a low speed, increasing the speed gradually, and blend at the highest speed for about 8-10 seconds only.

5.       Place a fine sieve over a large bowl and pour the oat milk very slowly into the sieve.

6.       With a spoon, gently push down on the oat pulp so the milk flows through.

7.       Scoop the oat pulp into a small bowl and set aside, clean out your blender and sieve until no pulp residue remains.

8.       Place sieve on top of your blender and pour the milk in once again and strain.

9.       Rinse out the bowl and sieve once again. Strain the milk through the sieve into the bowl once again (optional).

10.   Whisk in maple syrup, vanilla, salt, and cinnamon.

11.   Pour into a storage container (mason jars work well) and store in the fridge. Milk will naturally separate so give the jar a shake before using. It should last 4-5 days

Nutrients Per Serving (makes about 4 Servings)

Calories: 104

Fat: 1.4 g

Protein: 3 g

Carbohydrate: 21

Fiber: 2 g

Sodium: 148 mg

Potassium: 95 mg

Recipe source: www.ohsheglows.com

almond butter cups

Ingredients

·         ½ cup almond butter

·         2 Tbsp coconut crème concentrate or coconut butter

·         2 Tbsp pure maple syrup

·         1 Bag chocolate chips (Enjoy Life Foods gluten, dairy, and soy free)

Directions:

1. melt chocolate chips using double boiler

2. stir together remaining ingredients

3. fill mini muffin cups 1/2 way with chocolate

4. add drop of almond butter mixture

5. top with chocolate

6. cool till hardened

Nutrients Per Cup

Calories: 100

Fat: 7 g

Protein: 2 g

Carbohydrate: 8.6 g

Fiber: 0.8 g

Sodium: 9 mg

Potassium: 82 mg

Turmeric Tea

Turmeric is highly anti-inflammatory and may help prevent many chronic diseases including Alzheimer’s, arthritis, cancer, and depression.

An easy way to get more turmeric into your diet is to drink it in tea form.

1.       Bring four cups of water to a boil.

2.       Add one teaspoon of ground turmeric and reduce to a simmer for 10 minutes.

3.       Strain the tea through a fine sieve into a cup, add honey and/or lemon to taste. ( can also add a splash of coconut, almond, soy, or rice milk)

Recipe source: drweilblog.com

Zucchini Italiano

Ingredients:

·         6 small zucchini, cut into ¼ inch slices

·         2 Tbsp butter

·         1 cup water or milk

·         3 Slightly beaten eggs

·         1 tsp sat

·         2 tsp basil

Directions:

Put zucchini in 1 ½-qt casserole. Dot with butter. Bake at 400 degrees for 15 minutes. Combine and pour remaining ingredients over zucchini. Set casserole in a shallow pan with one inch hot water. Bake at 350 degrees for 40 minutes or until knife comes out clean.

Makes about 3 servings

Nutrients Per Serving (using water instead of milk)

Calories: 177

Protein: 9.2 g

Carbohydrates: 8 g

Fiber: 2.6 g

Fat: 13 g

Sodium: 869 mg

Potassium: 690 mg

Phosphorus: 188 mg

Banana Oat Cake

Ingredients:

·         2 cups oat flour

·         ¼ tsp salt

·         ½ cup mashed banana

·         2 tsp baking powder

·         2 eggs

·         3 Tbsp cold water

·         2 Tbsp unrefined vegetable oil

Directions:

Mix dry ingredients. Beat eggs. Add water, oil, and mashed banana. Blend with dry ingredients. Put the batter in a greased 8x8 inch pan and bake at 350 degrees for 25-30 minutes. Cut into 9 pieces.

Nutrients Per Serving:

Calories: 200

Protein: 6.8 g

Carbohydrate: 27 g

Fiber: 2.6 g

Fat: 7.5 g

Sodium: 196 mg

Potassium: 193 mg

Phosphorus: 209 mg

Miso-Lime Sweet Potato Dip

Ingredients:

·         2 medium sweet potatoes (1 ¼ lb)

·         2 Tbsp white miso paste (optional)

·         2 Tbsp lime juice (optional)

·         1 tsp grated fresh ginger

·         ½ tsp grated lime zest, plus more for garnish (optional)

Directions:

1.       Pierce sweet potatoes with fork, and microwave 7 to 10 minutes, or until soft. (or bake 1 hours in 400 degree oven). Cool sweet potatoes 10 minutes, or until easy to handle, and then halve and coarsely chop (leave skins on).

2.       Transfer chopped sweet potatoes to food processor, add remaining ingredients, and pulse until smooth, adding up to 2 Tbsp water, if necessary to achieve desired consistency. Season with salt and pepper, if desired. Serve warm or at room temperature, garnish with lime zest, if using.

Makes 2 cups

Nutrients per serving (serving size 2 Tbsp)

Calories: 32

Protein: <1 g

Fat: <1 g

Carbohydrate: 7 g

Fiber: 1 g

Sodium: 78 mg

Potassium: 60 mg

Phosphorus: 10 mg

Orange and Almond Cake

Ingredients:

• 2 large oranges (preferably seedless)
• 6 eggs
• 1 1/2 cup ground almonds
• pinch of salt
• 1 cup sugar
• 1 tsp baking powder
• GARNISH: thin slices of peeled orange sprinkled with confectioners sugar and a touch of cinnamon, or fresh raspberries. Serve with whipped cream.

Directions:

Wash the oranges and boil them in water to cover, without peeling, until very soft, 30 minutes or more. 

Drain, cool, cut into quarters, and remove the seeds, if any. Process the oranges to a fairly fine puree in a blender or food processor or by putting them through a meat grinder. Don't make too fine. The little bits of skin, which will not be at all bitter after the long boiling, are pleasant to bite on. 

Beat the eggs in a bowl until thick, then add the ground almonds, salt, sugar, baking powder, and orange puree, and mix well. 

Pour into a deep 9-inch cake pan that has been buttered and floured, and bake in a 400 degree oven for 1 hour or longer, until firm to the touch when pressed with the tip of your finger. 

Remove the pan to a rack, allow the cake to cool, then turn it out of the pan onto a serving dish. Serve garnished with orange slices or berries, and whipped cream. 

Serves 8

Nutrients Per Serving:

Calories: 274

Protein: 8.8 g

Fat: 12.6 g

Carbohydrate: 35 g

Fiber: 3.3 g

Sodium: 112 mg

Potassium: 255 mg

Phosphorus: 176 mg

Recipe Source: The Pleasures of Cooking, September/October 1981, pg 44