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

Banana Dark Chocolate Chip Muffins {Vegan}

Banana Dark Chocolate Chip Muffins

{Vegan}

These are the BEST banana muffins I have ever made, and possibly the last recipe I'll ever need! I totally winged the recipe and they turned out amazing. These are vegan and made with low-gycemic coconut sugar and high-protein quinoa flour. Lately I love baking with quinoa flour because it makes my baked goods come out doughier and lighter than when I use wheat flour. It tastes great, too! These muffins have the perfect amount of sweetness to satisfy any sweet-tooth. Studded with dark chocolate chips, and amazing warm OR cold, you will plow through these perfect little gems in no time. 

PRO TIP: Cut one open fresh from the oven and smear with PB then shove in mouth ;)

INGREDIENTS

3 mashed ripe bananas (the riper the better)

1 cup unsweetened almond milk 

1/4 cup coconut sugar (can sub with any sugar as well as maple syrup or honey)

1.5 cups quinoa flour**

1 tbsp coconut oil (melted)

1/2 cup dark chocolate chips

1 tsp cinnamon

1 tsp vanilla extract

1/4 tsp salt

1/2 tsp baking soda

3/4 tsp baking powder

*I left out nutmeg this time, but I think it would be a great addition!

If you'd like to add for that authentic banana bread taste, I suggest adding 1/4tsp.

**UPDATE: My second batch, I used gluten-free brown rice flour in place of the quinoa flour,
and it turned out great! The consistency will be a little fluffier and less fudgey, but just as delicious. 

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METHOD

1. Preheat Oven to 350F.

2. Mash bananas in a large mixing bowl.

Add the coconut sugar, melted coconut oil, vanilla extract, and almond milk. Stir well to combine.

3. Next, add the quinoa flour, cinnamon, salt, baking soda and baking powder.

Stir very well till smooth and not clumpy (besides small banana chunks)

4. Add chocolate chips and combine well.

5. Grease or spray muffin pan with non-stick spray or oil (I used coconut oil spray!)

6. Scoop batter evenly into muffin pan. I used a little less than 1/4cup to fill my 12-count pan.

7. If desired, add a couple more chocolate chips to the tops (for visual appeal)

8. Bake on middle rack in oven for 15-25 minutes until toothpick comes out clean,

and edges of muffins are slightly brown. NOTE: Since these are vegan, it is OK to under-bake

them if you like them more fudge-like! I baked mine for 20 minutes so they were fudge-like

right out of the oven but once cooled they always bind/dry up a little more. 

9. Store in a sealed container on counter or in the fridge, or freeze and then pop one in the

microwave to defrost as needed! TIP: I like to freeze them after a couple days for freshness.

If I know I'll want one at lunch or as a snack later in the day, I'll take one out of the freezer and

saran wrap. By lunch/snack time they are thawed! 

I am obsessed with these muffins! They are so decadent but healthy.

If you give them a try please tag me on Instagram @StefLiaFit or comment below, I would love to hear what you think! :)

Spicy Lentil Soup {Vegan, gf}

Spicy Lentil Soup

(Vegan, gf}

This lentil soup is one of my all-time favorites! It is perfect for a chilly day, perfect for meal prep (makes a huge batch which lasts the week), perfect for when your getting sick, perfect for detoxing or kick starting clean eating. It is loaded with nutrition, plant protein, and tons of fiber. Need a easy and delicious way to regulate digestion and even clear your sinuses? This is it! Let's be honest, it's the perfect anytime soup! It's customizable, too. Want meat? Add some ground turkey or beef (which I've done). You can also omit or add vegetables + tailor the spices to your needs. I promise it's hard to mess up this soup, if you make a it or a variation of it please comment below! I love hearing what you guys think of my recipes :) Hope you love it as much as I do!

INGREDIENTS

1qt carton organic low sodium vegetable broth (I have used bone broth + chicken broth as well)

28oz can organic no salt added diced tomatoes

2tbsp minced garlic

5 celery stalks, chopped

1 bag mini tricolor baby carrots, chopped

1 large zucchini, chopped

1 yellow onion, chopped

1.5cups green lentils (dry)

1/4 of a lemon, squeezed

Fresh baby spinach (optional, for serving)

1tbsp extra virgin olive oil or coconut oil (I used this herb-lemon liquid coconut oil this time!)

8-12oz water (optional)

*SPICES

1/2tsp pepper

1/4tsp tumeric

1/4tsp garlic powder

1/4tsp chili powder

1/4tsp cayenne powder

1tsp italian herbs

*I always eyeball spice and taste along the way, so PLEASE adjust according to your taste! I estimated these measurements since I do not measure. Get your spoon in there and don't be afraid to taste!

METHOD

1. Chop the garlic, celery, carrots, zucchini and onion (small, or desired chunkiness ;)

2. Using a large deep pot on medium/high heat, heat tbsp of oil and then add veggies to pot (garlic, celery, carrots, zucchini and onion)

3. While the veggies are cooking, stir here and there to ensure even cooking. Meanwhile, prepare lentils according to the back of their package. Typically 3cups water per 1.5cups lentils, bring to boil, and let cook for 15-25 minutes.

4. At this point the lentils are cooking + the veggies are getting tender.

5. Once the veggies start to appear translucent and tender, add the canned diced tomatoes + broth. Stir well. Bring up to a light boil.

6. Add spices + lemon juice and stir well.

7. Once lentils are 75% cooked and most the water is absorbed, pour into the rest of the soup. Stir well. Bring back up to a light boil and cover. Let simmer from as little as 15 minutes to as long as 45 minutes.

8. If you like your soup thick, leave as is! If you desire more liquid (which I did this time) then add 8-12oz regular water to the soup and stir well.

9. Let cool on the stove for 10-20 minutes and when ready to serve, scoop into a bowl with fresh spinach placed on the bottom (the spinach will wilt from the hot soup!)

You can keep it in the fridge for a week or even freeze for up to several months! Its great cold too, and after sitting in the fridge overnight, it gets thicker and even better tasting (as all soups do!) ENJOY :)