Homemade Nut Milk With Sea Moss Gel
I have been making nut milks for years, using various combos of nuts and seeds. However, I was looking for a way to get a thicker milk that would stay homogenous, even after a few days in the fridge. After some research, I found the perfect ingredient: sea moss. It is a natural thickener that gives milk a creamier fuller texture.
It is very easy to prepare the sea moss into gel. Only 5 steps and I was ready to go. I had a nice gelatinous odourless and tasteless mix that I could add to my homemade nut milk.
After doing some research, I also found out that sea moss has many health benefits, especially as a soothing and healing treatment for any mucous membrane in the body, especially the gut. What a bonus!
With this in mind, I prepared my favourite homemade nut milk using a combo of Brazil nuts and almonds. I added a little natural sweetness with some dates and vanilla. And with the sea moss gel, I now have the perfect finished product.
Makes approx. 4 cups
Prep time: 5 minutes (+ overnight for soaking)
What you need:
- 1/2 cup Brazil nuts (soaked overnight)
- 1/2 cup almonds (soaked overnight)
- 3-4 cups pure filtered water
- 1 date
- 1 tsp vanilla
- 1/4 cup sea moss gel
What you do:
- Drain and rinse the nuts. Add to your high-speed blender with the water, date, and vanilla. Blend on medium-high speed until well-blended. Use more or less water depending on how thick you want your milk.
- Place a nut bag over a large bowl. Pour the milk mixture into the nut bag and squeeze out all the liquid. Discard the pulp (or use in other recipes).
- Return the milk to the blender and add the sea moss gel. Blend for a few seconds.
- Pour into your clean Mason jars and refrigerate until ready to use.
Bon appétit!
Culinary Tips:
- Replace the Brazil nuts and almonds with any other combo of nuts and seeds.
- If using the milk in savoury dishes, omit the dates and vanilla.
A Nut-Free Snack Everyone Can Enjoy!
Many granola bars have nuts or nut butters which becomes problematic for kids to bring to school. By making your own nut-free granola bars, you are sure they are safe for school and you can control all the ingredients including the sugar content.
Our Nut-Free Granola Bar contains a variety of seeds. We love seeds because they are nutrient-dense since they contain all the necessary elements to develop into a complex plants. They are high in fibre, healthy fats, and rich in certain vitamins and minerals. Flax seeds and sesame seeds are both great sources of lignans, a phytoestrogen that can help with hormonal balance. Pumpkin seeds and sunflower seeds both contain phytosterols which can help lower cholesterol levels. (1)
Whenever you make these Nut-Free Granola Bars, double the recipe and freeze them so you have a go-to healthy snack whenever cravings hit.
Makes approx. 10 bars
Prep time: 15 minutes
Cook time: 15 minutes
What you need:
- 1/3 cup sesame seeds
- 1/2 cup pumpkin seeds
- 1/2 cup sunflower seeds
- 1/4 cup ground flax seeds
- 1/4 cup dried unsweetened cranberries
- 1/4 tsp sea salt
- 1/4 cup raw honey
- 1/4 cup Sunbutter*
*Sunbutter is a sunflower-based butter that taste similar to peanut butter.
What you do:
- Preheat oven at 350C. Line a small square pan with parchment paper and grease with some coconut oil.
- Dry-roast the sesame, pumpkin and sunflower seeds in a large pan on low-medium heat for about 5 minutes. Stir regularly and remove when lightly browned or lightly toasted.
- Transfer to a large bowl and add the ground flaxseed, cranberries, and salt. Mix well. Add the honey and Sunbutter. Stir until all ingredients are evenly mixed.
- Transfer to your greased pan and press down using a flat spatula. Bake in 350C oven for 15 minutes.
- Let cool completely before cutting into bars. Use the parchment paper to lift out of the pan, then use a very sharp knife to cut into bars.
- Store in the fridge or freezer until ready to eat.
Bon appétit!
Substitution tips (if nuts are permitted):
- Replace 1/4 cup of pumpkin seed + 1/4 cup of sunflower seed with 1/2 cup of chopped pecans.
- Replace the cranberries with dried cherries, raisins, or chopped dates.
- Replace the Sunbutter with almond butter.
References:
-
Robertson, R. (n.d.). 6 Super Healthy Seeds You Should Eat. https://www.healthline.com/nutrition/6-healthiest-seeds
Summer Fresh
Pico de Gallo is a type of salsa that is made from fresh uncooked ingredients, mainly tomatoes, onions, cilantro, chili pepper and lime juice. Our version is milder and easier to digest. We replaced the onions with green onions and the chili peppers with bell pepper & garlic. To offset the tanginess of the limes, we added some mango sweetness and the result is our own Mango Pico de Gallo.
Summer is a great time to enjoy fresh tomatoes from your garden or from your local farmers’ market. Tomatoes are high in phytonutrients such as flavonoids and carotenoids (i.e. lycopene) and they are an excellent source of vitamin C, vitamin K, Folate, and potassium. (1, 2) This means they have great anti-inflammatory and anti-oxidative power. Many studies have been done on the health benefits of tomatoes and results show that these benefits extend to various organs and body systems such as the cardiovascular system, the musculoskeletal system, the kidneys, the liver and the skin. (2)
We love tomatoes for their versatility. You can enjoy them fresh or cooked as part of a sauce, soup, stew, or as a topping. Our Mango Pico de Gallo is gluten-free and dairy-free. Enjoy it on its own as a dip, as a side or as a topping for salad, fish, or meat. Bon appétit!
Makes approx. 2 cups
Prep time: 15 minutes
What you need:
- 3 fresh tomatoes (such as Roma), diced
- 1 bell pepper, diced
- 2 green onions, sliced
- 1/2 cup diced mango
- 1 radish, halved & thinly sliced (optional)
- 2 garlic cloves, crushed
- 1/4 cup fresh cilantro, chopped
- juice of 1 lime
- sea salt & freshly ground pepper to taste
What you do:
- In a glass bowl, combine all the ingredients and mix well.
- Let sit for 15 minutes for the flavours to mix.
Bon appétit!
Substitution tips:
- Replace green onion with 1/2 cup minced red onion.
- Replace the mango with some fresh peaches.
- Omit the radish and use another uncooked seasonal vegetable.
References:
-
Bjarnadottir, A. (n.d.). Tomatoes 101: Nutrition Facts and Health Benefits. https://www.healthline.com/nutrition/foods/tomatoes
- The George Mateljan Foundation. Tomatoes. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44
Love Your Rhubarb
You know that spring is here when rhubarb is available at your local farmer’s market. This hardy plant grows wild in many areas of Canada and many people will grow it in their own backyard or garden. The stems are the edible part of the plant and the redder the stem, the less sour it will be. Rhubarb provides lots of fibre if eaten raw. It is a great source of calcium and vitamin K, as well as a good source of vitamin A & C, potassium, manganese and magnesium. (1, 2) Because of its sour taste, it is often combined with other fruits in recipes, as we did in our Tangy Fruit Crumble. We combined the tanginess of rhubarb with the sweetness of strawberries and the crunchiness of apples to give you a comforting dessert to enjoy on cool spring evenings.
This recipe is gluten-free and will be enjoyed by everyone in the family, including vegetarians. For a vegan and dairy-free version, replace the salted butter with coconut oil.
6-8 servings
Prep time: 15 minutes
Cook time: 30-40 minutes
What you need:
Topping:
- 1 1/2 cup rolled oats (large flakes)
- 1/2 cup almond meal (or finely ground almond)
- 1/2 cup raw coconut sugar
- 1 tsp ground cinnamon
- 6 tbsp organic salted butter, melted
- 1/2 cup sliced almonds
Fruit:
- 3 cups peeled and chopped apples
- 1 1/2 cup sliced strawberries
- 1 1/2 cup sliced rhubarb
- 1/2 cup pure maple syrup
- 2 tbsp lime juice
- 1 1/2 tbsp arrowroot starch
What you do:
- Preheat oven to 350C. Grease a deep medium-sized baking dish.
- In a medium bowl, combine the rolled oats, almond meal, cinnamon and sugar. Add the coconut oil and mix until you get a coarse, crumbly mixture. Set aside.
- In a large bowl, combine the fruit ingredients and mix well. Pour into the greased baking dish. Add topping spreading evenly over the fruit mixture. Sprinkle the sliced almonds on top.
- Cook in the oven for 30-40 minutes or until fruit mixture is bubbly and topping is golden. Remove from oven and let cool slightly.
- Serve warm in small bowls and top with coconut whipping cream or ice cream.
Bon appétit!
Substitution tips:
- Replace the rolled oats with quick-cooking oats.
- For a vegan or dairy-free version, replace the salted butter with coconut oil.
- Replace the sliced almonds with slivered almonds or chopped nuts.
- Use any combination of fruit that is in season.
References:
-
“Rhubarb Recipe & Nutrition: Precision Nutrition’s Encyclopedia of Food.” Precision Nutrition, www.precisionnutrition.com/encyclopedia/food/rhubarb
- “What Is Rhubarb Good For?” Mercola.com, foodfacts.mercola.com/rhubarb.html
What a great way to welcome spring! Asparagus is one of the first local vegetables to appear at farmer’s markets and we love incorporating it in as many dishes as possible. This easy to make soup is a great way to do so. Adding some quinoa helps to increase the protein content while the turmeric and ginger provide some anti-inflammatory and anti-viral properties. Enjoy with some crusty sourdough bread!
6-8 servings
Prep time: 15 minutes
Cook time: 15 minutes
What you need:
- 1 tbsp coconut oil
- 1 large onion, diced
- 2 cloves garlic, minced
- 2 tbsp grated ginger (more or less to taste)
- 1 tbsp turmeric powder
- 6 medium carrots, cubed
- 1/2 cup dry quinoa, rinsed
- 1 1/2 cup chopped asparagus
- 4 cups homemade bone broth (or vegetable broth)
- 1 tsp sea salt
- Freshly ground black pepper (to taste)
What you do:
- In a large saucepan, melt the coconut oil. Add the onions and sauté until they have softened. Add the garlic, ginger, and turmeric powder. Mix and cook for another minute.
- Add the carrots, quinoa, asparagus, bone broth, and sea salt. Mix and bring to a boil. Then simmer for 15 minutes or until all vegetables have softened.
- Taste and adjust seasoning. Pour into serving bowls. Top with fresh herbs and freshly ground pepper.
Bon appétit!
Substitution tips:
- Replace the homemade bone broth with chicken or vegetable broth.
- Replace the quinoa with rice or lentils.
- Replace the turmeric powder with some curry powder.
- The soup will keep in the fridge for a few days or in the freezer for a month.
- Other soup toppings: coconut kefir and/or toasted pumpkin seeds, pine nuts, or sunflower seeds.
I love dips and I often make hummus so that I have a healthy go-to snack whenever cravings hit. With its combo of fibre, good fats, and protein, this Garlic Avocado Hummus will satisfy any cravings and will keep you satiated until your next meal. In this version, the tahini has been replaced by an avocado, giving it a rich texture and flavour.
Makes approx. 2 cups of dip.
Prep time: 10 minutes
What you need:
- 1 ripe avocado, peeled and pitted
- 1 can cooked chickpeas (about 1 3/4 cup)
- 1 clove garlic, crushed
- 1 tsp Dijon mustard
- 1/2 tsp sea salt
- 1 lemon, juiced
- 2-4 tbsp water
- 2-4 tbsp olive oil
- paprika (optional)
- seed crackers or fresh veggies to serve
What you do:
- Combine all ingredients except the olive oil and paprika in a food processor. Blend until you get rid of all big lumps.
- Start drizzling the oil and continue blending until you get a nice smooth mix. You may need to add a little bit more water if it is too thick.
- Add your Garlic Avocado Hummus to a serving bowl, sprinkle some paprika and extra olive oil on top.
- Enjoy with seed crackers or fresh veggies such a bell peppers, carrots, celery, broccoli or cauliflower.
Bon appétit!
Substitution tips:
- Replace the garlic with 1 tbsp of grated ginger.
- Replace the paprika with some chili powder to add a little more fire.
- Use a lime juice instead of lemon juice.