Homemade Cashew Milk

I made homemade cashew milk (or any nut milk for that matter) for the first time this past weekend! It was so much easier than I thought, and the outcome was so worth the extra effort! I buy unsweetened cashew milk for convenience, but I definitely want to make my own more often now that I know how easy it is.

There is a huge difference in store-bought nut milk VS. homemade. The store bought kind is much more watered down, and homemade is much richer and creamier. Also, homemade nut milk contains SO much more nutrition such as healthy fats, vitamins & minerals, protein & fiber. So you’re getting more nutrition and feeling more satisfied. Another benefit to making your own is that you are controlling the ingredients that go into the milk. There are no gums or thickeners needed to compensate for all the water, its creamy on its own! I used Ellie's Best (@elliesbest) nut milk bags and it made this process so simple! It’s also kinda fun, I literally felt like I was milking a cow when I was straining the cashew milk..not that i’ve don’t that before but wharves. Let's get to it!

SUPPLIES

1c raw cashews (soaked overnight)

3c filtered water* (and more for soaking)

Optional Flavorings: sea salt, vanilla bean or extract, cinnamon

One Ellie's Best nut milk bag (or cheese cloth)

Large glass jar for milk

Blender (I used my NutriBullet)

You can check out Ellie's Best or buy your own by clicking HERE!
Use my code: STEF10 at checkout to receive a discount off your bags :)

METHOD

1.  First, you must soak your cashews for at least 4 hours or overnight (I soaked them overnight) in a glass container filled with filtered water so their all covered.

2.  Once soaked, drain and rinse the cashews and place in blender with 3c of cold filtered water. *You can add more filtered water if you want more milk and this will also thin out the consistency to be more watery like store-bought. I prefer rich and creamy so I used 3c!

3.  Blend away for several minutes until smooth and theres no large chunks visible.

4.  Take your nut milk bag or cheese cloth, and put it in a large bowl or measuring cup and fold the edges over. Pour your milk into the bag/cloth and let it strain while you hold the bag and gently squeeze to encourage faster straining. Once you have squeezed it dry, put the leftover cream/pulp to the side (use this for other recipes!)

5.  At this point you can add flavor if you’d like, if not, your milk is ready to drink! I added a few pinches of Himalayan pink salt, cinnamon, and 1 fresh vanilla bean pod (Love seeing the little vanilla bean flecks!!)

6.  Then Blend it for a few seconds again to incorporate (or whisk).

7.  Store in air tight jug or container for 4-5 days! 

BONUS TIP --> Don't know what to do with the leftover pulp? There are tons of easy snacks and recipes to use it in online! For the protein bliss balls I made up above, I simply mixed all of the below ingredients together until it formed a pliable dough, rolled it into balls, and stored them in my fridge for a quick snack or dessert!

I mixed: Leftover cashew pulp ^ + Nutzo peanut butter + cinnamon + cashew milk + cacao nibs + almond flour + Vanilla Vital Proteins collagen peptides + sea salt

Stef's Raw Vegan Caramel Slice

Raw Vegan Caramel Slice

I am so excited to share this recipe with you guys :) There are many raw caramel slice recipes out there but I did a little experimenting with the ingredients I had on hand to come up with these gems. I had tons of dates I had to use up, as well as a banana that was getting way too ripe for my liking, so I improvised and I am very happy with the results.

Often times, raw vegan desserts require a lot of raw nuts and sometimes expensive or hard-to-find ingredients. Not these babies! I bet most of you have these ingredients on hand now, or maybe only need to pick up one or two (inexpensive) items!

This is the perfect clean treat for my never-ending sweet tooth, that can be ate straight from the freezer (they don't harden!) and pack some nutritious healthy fats + fiber, too! These are chewy, perfectly sweet, decadent dessert that you can feel good about eating. The dates and banana provide natural sweetness, and the only added sweetener in the entire recipe is 2T pure maple syrup in the chocolate shell. Yes please! The peanut butter adds a decadent flavor to this caramel, and the chia seeds pack a fun texture and healthy omega's too. The chocolate shell is crispy, melts in your mouth, and reminds me so much of the "magic chocolate shell" I used to put on my ice cream as a kid.

My family was surprised by how good these tasted for being vegan, they make the perfect healthy treat to bring to a party! Tag me on Instagram, @stefliafit if you make these and love them as much as I do! :)

INGREDIENTS:

Base Layer:
1c oats (quick or rolled)
10 pitted dates*
Dash sea salt
1/2t vanilla extract
1/2t cinnamon
1/4c water

Caramel Layer:
16 pitted dates*
1 ripe banana
2T natural peanut butter or almond butter
2T chia seeds
2T water
Dash sea salt

Chocolate Shell:
1/4c coconut oil
2T cacao powder
2T maple syrup
Dash sea salt
1/4t vanilla extract

Equipment:
Food processor
8" x 6" dish or pan (I used a glass pyrex tupperware dish)
Parchment paper

*I used small pitted dates found at my grocery store. The dates used were not considered medjool, which are much larger. If using medjool, I would estimate using 7 dates in the base layer and 12 dates in the caramel layer. Don't be afraid to use less or more depending on the consistency!

METHOD:

1. Line your dish with parchment paper so your slices slip out easily. No need to grease! Cut off excess edges where necessary.

2. Start with the base layer. Add the oats to a food processor and blend until a fine flour consistency. It is ok if its a little chunky.

3. Add pitted dates, sea salt, vanilla, cinnamon, and water. Blend & pulse until ingredients are combined. (You may need to scrape down the sides and stir every so often since the dates are very sticky). Add a splash of water as needed if mixture is too dry or difficult to blend (be patient!)

4. Once the batter resembles cookie dough, is blended evenly, and can be molded with your hands, press biscuit dough into the bottom of your parchment lined dish with your hands. Make sure you press firmly to compact the dough and make sure it is spread as even as possible and to all edges and corners. Use a spatula or large spoon to flatten and smooth out biscuit layer if needed.

5. Place biscuit layer in freezer while we make the caramel.

6. In the same food processor, blend all caramel layer ingredients until fully combined, scraping down the sides as needed. If your mixture seems dry or won't blend, add splashes of water as necessary.

7. Remove biscuit layer from the freezer and pour the caramel layer on top. Smooth out the caramel evenly as you did the biscuit layer, so that it reached all edges and appears flat.

8. Place the dish (now with the biscuit + caramel layers) in the freezer for at least 2 hours (patience!) Can be left in as long as needed, but 2 hours is the minimum.

9. Lick food processor clean ;)

10. When your ready for your chocolate layer, melt the coconut oil in a small bowl and add remaining chocolate shell ingredients. Add more or less cacao powder or maple syrup depending how rich or sweet you prefer (don't be afraid to test taste!)

11. Remove dish from the freezer and pour your chocolate on top of caramel layer. Chocolate should coat the top evenly and appear smooth (this is the importance of making the layers flat/even early on!) Use a spoon or tilt the dish to ensure the chocolate coats all edges and is spread evenly.

12. Place dish back in freezer for at least 1 hour or longer. Chocolate shell will harden.

13. When ready to cut, gently lift parchment paper out of dish and place on a cutting board.

14. Run a large, sharp knife under very hot water and gently but firmly cut slices in desired shape (I prefer squares!) The chocolate may crack a little but the hot knife prevents most of this. Cut into however many pieces you like, however I got a perfect 12 squares from the size dish I used.

15. Store your slices in the freezer until ready to eat or serve! The caramel and biscuit layers never fully harden which is simply due to their ingredients. Therefore these will be chewy and delicious straight from the freezer! I have not tried storing in the fridge but you can if you want them softer. I would not suggest leaving them at room temperature for too long because the coconut oil in the chocolate shell melts easily so it must stay cold in order to stay firm!

16. ENJOY :)

WIAW #3 - A full day of eats!

Hey guys! Half way to the weekend :) I finally remembered to document everything I ate yesterday,
so here it is! 

For those of you who don't know what it is, it is a post concept developed by the wonderful Peas And Crayons blog in which you simply post what you ate in any given day (not necessarily that Wednesday).
Enjoy :)

Breakfast

{ 1 cup carrot juice + Oat bran & rolled oats cooked with unsweetened vanilla almond milk, sea salt, stevia, cinnamon, pumpkin pie spice, tsp coconut oil. Mango + banana mixed in. Topped with more natural peanut butter + Side of coffee with stevia & unsweetened cashew milk }

SIDE NOTE

Love having my oatmeal in a almost empty nut butter jar! The sides get all melty and I get a little bit in each bite. I have been having 1 cup carrot juice every afternoon or morning before breakfast. I will be doing a post very soon on the benefits :) I find I prefer drinking it on an empty stomach because it gives me a fast boost of energy! Another reason why I need a juicer...

Lunch

{ Collard wraps stuffed with tuna, Ithaca dill + lemon hummus, Avocado, Cucumber + Red pepper.

Plus the rest of the avocado on the side }

SIDE NOTE

I have been loving these raw collard green wraps and Itacha hummus! This hummus is the best i've ever tasted, you can check them out here. Unfortunately, both days of eating this my mouth + ears have gotten tingly/itchy right after eating it, I am guessing a oral allergy to raw collard greens!? I never have them, so I know if I would have experienced this before. 

Snack

{ Apple + Natural peanut butter }

SIDE NOTE

Classic snack! I surprisingly have not had this in ages. It hit the spot and gave me energy for my evening work out. I for some reason got a irritating headache right after eating this...pesticides?! I do not know. Maybe I just think too much ;)

Dinner

{post-workout}

{ Grilled italian chicken + Maple roasted acorn squash }

SIDE NOTE

I was on my own for dinner tonight and had chicken marinating in the fridge for days, so I made this simple but delicious dinner! Chicken comes out amazing after marinating for 24+ hours and grilling always makes the best chicken in my opinion. I made the acorn squash last week by chopping it up (very difficult) so decided to simply roast it cut in half & eat it with a spoon. It came out SO good! I usually have some type of greens with my dinner, but if I load up on them at lunch most days then I don't stress about it.

Dessert

{ Microwaved homemade vegan brownie from the freezer +

dark chocolate with unsweetened Silk cashew milk }

SIDE NOTE

Many times I am full from dinner but sometimes I love having something sweet to top it off! I grabbed one of my vegan brownies from the freezer (made with dates, oat flour, banana...) and some dark chocolate after that :) If you've never tried Silk cashew milk you need to, it is super creamy + the unsweetened still has a sweet light taste!

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YOUR TURN

Do you have any oral food allergies to raw foods?

What is your favorite "healthy" dessert?

RECIPE « Healthy Turkey Chili

My favorite cold weather food by far is homemade turkey chili. The recipe is extremely simple, super healthy, and is very hard to mess up! Made with minimal & completely clean ingredients, it is the perfect lunch or dinner, and goes oh so well with a fresh salad or some warm crusty bread.

It is a nutrition power-house! Loaded with veggies (peppers, onions, tomatoes), quality fiber (kidney beans, veggies), lean protein (ground turkey) & metabolism boosting spice (jalepino, chili & spices)

 It is my moms incredible recipe, so I have to give her credit for this one, she is the best cook in the world! I modified it a bit by adding more spices + jalepino because I have grown to love spicy food. I know you will love it as much as I do. It is a hit with everyone who I have ever made it for! This is a great meal to meal-prep during the week, or make a big batch and freeze for future meals! 

You will need:

1 container ground lean turkey (or ground chicken or lean ground beef)

2 green bell peppers

1 jalepino pepper

1 white onion

1 can kidney beans

1 24oz can crushed tomatoes

1 24ox can diced tomatoes

2tbsp minced garlic

olive oil

spices: pepper, chili powder, cayenne, red pepper flakes, cumin

Step 1

Chop your white onion, bell peppers, jalepino & garlic. You can chop them into whatever size you prefer! Heat a large pot on medium heat, and drizzle olive oil on the bottom. Add onion + garlic, and sautee until onion is translucent and slightly browned.

Step 2

Add the peppers and cook for 5 minutes until tender. Add the ground meat to the pot, breaking up into chunks with a wooden spoon. Continue to stir and cook until meat is 90% cooked (no longer raw/pink). 

Step 4

Season with pepper, chili powder, cayenne, cumin & red pepper flakes to your liking. (Important: taste as you go to make sure you are not over-seasoning! A little spice goes a long way.)

Step 5

Add kidney beans, and both cans of tomatoes. Stir.

Step 6

Continue stirring and let simmer on low/medium heat for 25-60 minutes. Add more spices to your liking, tasting as you go. You really can’t over-cook it, and the longer it sits the thicker & more flavorful it becomes! This is one of those recipes that is also amazing leftover cold, and one that gets better & better the longer it sits in the fridge! 

This chili is amazing topped with parmesan cheese. I also paired it with organic rosemary olive oil bread spread with olive oil butter. Soo good!

WIAW #2 - Comfort food

Happy hump day folks! I must say this week is flying by for me, which means its almost the weekend. I try to not wish the weeks away but the weather is so gloomy lately which totally puts a quite literal damper on everything. One thing that pairs well with gloomy weather? "Healthy" comfort food. Check out a full day of my eats with several meals that just scream "comfort!"

For those of you who don't know what it is, it is a post concept developed by the wonderful Peas And Crayons blog in which you simply post what you ate in any given day (not necessarily that Wednesday).
Enjoy :)

Breakfast

{ Oat bran + rolled oats cooked with unsweetened vanilla almond milk, sea salt, stevia, cinnamon, pumpkin pie spice, tsp coconut oil. Mango + banana mixed in. Topped with maple sunflower seed butter + peanut butter }

SIDE NOTE

Ultimate comfort food! Excuse the unattractive photo :) Nothing like super creamy, warm oats topped with melty nut butter to start off a chilly morning. This vegan breakfast option fills me up comfortably, gives me energy, and satisfies my sweet cravings. Never gets old! 

Lunch

{ Herb crusted baked salmon with lemon. Spring mix salad with tomatoes, cucumber, goats cheese + italian good seasons dressing added later }

Dinner

{post-workout}

{ Delallo organic whole wheat shells with homemade pasta sauce + parmesan cheese. Organic whole wheat & sourdough bread with olive oil butter. Pinot grigio }

SIDE NOTE

Comfort food to the max! Growing up an italian, nothing screams home to me more than a big bowl of comforting pasta. This was even my mom's amazing homemade sauce that I had frozen. SO GOOD. Gotta have some doughy bread to soak up the extra sauce of course, and what is pasta if there isn't wine involved? This meal made my belly + soul happy.

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Well there you have it! Another WIAW post in the books.

YOUR TURN
What is your ultimate "healthy" comfort food?

Healthy Fats for Healthy Hormones

Fats are no doubt my favorite macronutrient. Thankfully the fat banning phase where people thought “fat makes you fat” is long behind us (so I hope!) as we embrace healthy fats with open arms and open mouths ;)

It’s no secret healthy fats host tons of health benefits and are essential to feeling good & looking good. Our brains function off healthy fats, they provide us lasting energy & satisfaction, and they are even essential for hormone health.

Why is this important?

Hormones are everything. From your mood to your skin, hair, weight, sexual function, reproduction, and metabolism. Balanced hormones are the goal here, and sometimes they get out of wack due to a long list of reasons. When your hormones are unbalanced, it can lead to irritability, mood swings, fatigue, breakouts, weight gain, insomnia, low libido, hair loss, poor digestion, and more. That’s where the fats come in. Eating healthy fats high in short, medium & long chain fatty acids is a crucial component to healthy hormones. They are the building blocks to hormone production and also boost your metabolism & brain function.

Reference: 10 Ways To Balance Hormones Naturally - DrAxe.com. (2014, April 7).

My experience

One thing I’ve learned throughout my healthy living journey, is that my body thrives off healthy fats. Everyone is different, and you may find you thrive off a smaller or higher amount of fats, therefore trial & error is crucial. I personally cannot go a day without eating them. They keep me full, energized, alert, happy, and fit. I totally notice the difference if I skip out on them in my breakfast, and find it often leads to more cravings later in the day because I was lacking these nutrients. I also notice my hair, skin & nails seem healthier + softer & more moisturized when I am keeping my healthy fat intake high! After all, you are what you eat ;)

Sources of healthy fats:

• coconut oil

• nuts

• salmon

• chia seeds

• egg yolks

• flax seeds

• extra virgin olive oi

• avocado

• full fat organic cheese/milk/yogurt

+ more!

 In addition to my food, I take a high quality omega 3 fish oil supplement that you can see here.

I find it super easy to include healthy fats into my diet because I love the taste of them. I almost always add a scoop of nut butter or coconut oil to my oatmeal, toast, or smoothie. I always use my favorite home made extra virgin olive oil dressing on my salads, and love to add mashed avocado or sunflower seeds in there too. I always cook + sauté with coconut oil or olive oil, and I love snacking on roasted unsalted nuts.

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How about you, what are your favorite ways to enjoy healthy fats?