Low FODMAP Bone Marrow Broth

Hi Friends! Happy start to the HOLIDAYS! 

I can’t believe Thanksgiving is just around the corner. How did that happen??? Since I last wrote a blog post, my husband came back from Alaska (yay!) and I launched a new website along with Angela Pfifer, called GutRx Gurus!! And most recently...I was in Kauai for some much needed relaxation and rejuvenation....NOW I AM BACK!

The launch of GutRx Gurus has been really exciting, although also nerve racking. With a few bumps along the way, Angela and I were able to launch in late September. Collectively we are Angela, Selva, and Rebecca, each with our own unique expertise in functional gut disorders. Angela, a Seattle based certified nutritionist, has worked with many SIBO patients over the last few years and has specialized in this functional gut disorder. Rebecca on the other hand was a SIBO patient herself in Australia and has created many delicious SIBO friendly recipes and cookbooks. And myself, as local Bellingham private practice and clinical dietitian, am also seeing IBS/SIBO patients guiding them through the low FODMAP diet and offering individual nutrition therapy. So between the three of us, we have  a lot of information, a lot of tasty low FODMAP approved recipes, cooking videos, an easy to use recipe manager and personalized shopping lists, as well as a forum for members. In addition, every month a Guest Guru (other dietitians/nutritionists, NDs/MDs, and low FODMAP bloggers) provide their tasty recipes along with some new information. So come check us out!!

So what is IBS and what is SIBO?

IBS or otherwise known as irritable bowel syndrome, can be characterized by chronic diarrhea, constipation, or a mix of both. This may also include gas, bloating, intolerance to certain foods, etc. 

SIBO, or otherwise known as small intestinal bacterial overgrowth, is often associated with IBS patients. SIBO occurs when the bacteria from the large intestine migrate up to the small intestine, causing severe GI distress including painful gas and bloating. Many things such as slow transit time (the time it takes until elimination), decreased stomach acid (due to stress, proton pump inhibitors, and old age), chronic use of antibiotics, gastric surgery, and reduced function of the ileocecal valve may contribute to the onset of SIBO. 

Although an antibiotic or herbal antibiotic protocol is required to treat SIBO, the low FODMAP diet can provide symptom relief for many SIBO and IBS patients. 

What is FODMAP?

FODMAPs (Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides and Polyols) are a large group of carbohydrates that are poorly absorbed in the small intestine and are rapidly fermented by gut bacteria as fuel. When all things are good, this fermentation happens in the colon, which is designed to expand and handle the gas that is produced. These sugars are GOOD when the bacteria are in the right place. However, when the bacteria have migrated up to the small intestine, which is not designed to stretch and hold large amounts of gas like the colon, we get painful gas build up and bloating. 

What is each FODMAP category specifically?

Oligo-saccharides are prebiotics. You may have heard that prebiotics help fuel good gut bacteria. And this is true! However, in the case of FODMAP sensitive individuals, it feeds the gut bacteria in the wrong place and causes severe GI distress. The two categories of oligo-saccharides are fructans (ie: garlic and onions) and galactans (beans and legumes), which often cause distress in individuals sensitive to FODMAPS.

Lactose is the sugar in the disaccharide category, which many people may already eliminate based on their intolerance to lactose. Therefore, drinking lactose free beverages, or low lactose foods such as homemade yogurt or ghee, can be well tolerated. 

Fructose is the sugar in the monosaccharide category, which includes high fructose corn syrup, agave syrup, mango, honey, apples, pears, etc. Interestingly, glucose aids in the absorption of fructose. Therefore, foods that contain a balanced ratio of glucose to fructose are better tolerated. 

Polyols are known as sugar alcohols, which are often hidden in sugar free products. Sorbitol and xylitol are two examples. However, it is also found naturally in some fruits, such as blackberries, lychees, peaches, and more.

By following a LOW FODMAP diet you remove the carbohydrates and fibers that feed the bacteria in the small intestine. However, this is only meant to be a short term diet. Usually I recommend patients remove all FODMAP foods for 1 month, and then begin to challenge each individual category using a specific food item in a specific amount. Reintroduction may take some time, but this will allow for increased variety in the diet.  A LOW FODMAP diet is not ideal to follow for the long term. However, some individuals may need to follow a modified FODMAP diet based on the foods that they are sensitive to for a longer period of time or indefinitely.  See the Monash University Low FODMAP app for a detailed list of foods high and low in FODMAPS. 

So to keep this short and sweet….that's it for today…..I will most likely write more about gut health, SIBO, IBS, and FODMAPS in the future. 

Below you will find a LOW FODMAP bone broth rich in easy to digest proteins and minerals. Drink 1 cup a day for gut health. For a regular bone broth, see this recipe post! Plus, as the holidays are now creeping in on us...a hearty bone broth can come in handy in many more ways than just for gut health. Use this flavorful base in your favorite fall soups, stews, braise meats or veggies in broth for enhanced flavor, for flavorful sauces and gravies, and or drink as is!

Easy Low FODMAP Slow Cooker Beef Bone Broth

Makes ~4 quarts

INGREDIENTS

2lbs beef marrow bones (grass fed)

2 carrots, cut into quarters

1 medium parsnip, cut into quarters (optional)

1/2 small celeriac root, cut in half

½ bunch flat leafed parsley

1 bay leaf

1 whole clove

5 whole peppercorns

1 tablespoon apple cider vinegar

DIRECTIONS

Preheat oven to 400 degrees Fahrenheit. Place bones on a baking sheet and roast for 30-45 min, turning every 20-30 minutes until browned. 

Add the roasted beef bones to the slow-cooker. Pierce the bay leaf to celeriac root with the clove. Add all the veggies and remaining spice to the bones. Fill up with enough fresh filtered water to cover the bones. Program slow-cooker to cook on low for 10 hours. Remove the veggies after 10 hours and discard. Fill with more filtered water to cover bones and continue to cook on low for an additional 10+ hours if a stronger more medicinal bone broth is desired. I recommend a 24-30 hour total simmer time.

When the broth is ready pour the remaining liquid into large glass jars and cool to keep it from souring. Once cooled, you may remove as much of the fat layer as desired. The remaining broth can be thinned with water if necessary. This broth keeps for 1 week in the refrigerator or freeze in ice cube trays for later use. Season with sea salt and/or fresh herbs if used as a hot beverage. 

Note: Alternatively, you can keep the bones in the slow cooker and continue to replace the broth that is used with some fresh water. Keep simmering on low. You may repeat this for up to 5-7 days or until the broth lacks flavor. Then discard. 

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Vegan Protein Powders - A Review

Finally I have taken the time to try a variety of vegan protein powders and review them individually. I had previously tried Vega Protein Smoothie in the past…and I did not like it. I didn't even finish the small sized bag that I had purchased. So therefore, you will not find a review for that product here.

To help narrow down my choices further, I chose protein powders that had identical protein content per serving and similar calories. Plus, I picked an original or natural flavor from each line to keep the flavor profile consistent. Personally, I do not like “flavored” protein powders because then I cannot taste the wonderful fruits and greens I place into my smoothie….and everything ends up tasting the same. And to top it off, they all had to be organic and gluten-free. Furthermore, these are protein powders that you can easily buy at your local co-op or Whole Foods. 

To keep the study consistent, I blended each protein powder with the exact same, very simple smoothie combo: 1 cup frozen blueberries, ½ cup unsweetened soymilk, ½ cup water, 1/8 teaspoon cardamom, and a pinch of Eden's sea salt. These are staples often found in a typical smoothie recipe (except maybe the cardamom). Then for the last 3 days I made a smoothie for breakfast, using a different protein powder each time, and documented my results. FYI: this is not a sponsored post. This is simply my honest opinion.

I reviewed the products for the following:

Price: 

Often protein powders can be expensive, especially those made of high quality ingredients. Highlighting the price per serving can easily change one’s opinion on what protein powder to purchase.

Taste: 
Protein powders can often have a very overpowering flavor. Whether they have too much stevia, too much added flavors, or they simply taste like your eating dirt. So I looked for the following characteristics: is it sweet, earthy, chalky, bland, flavorful, etc? Too earthy or too unpalatable?

Texture: 

When it comes to protein powders, nothing destroys a smoothie more than a gritty, grainy texture. And often plant based protein powders are very gritty...so texture is very IMPORTANT in the big picture.

Nutritionals: 

Total calorie, protein, carbohydrate, and fiber content. Most plant based protein powders are lower in protein compared to a whey alternative. Therefore, I chose those that contained 20g of protein per serving. Plus plant based protein powders often contain added fiber which in addition to the protein, helps keep you full and satisfied for longer.

Special Benefits: 

Now a days, there are so many additional ingredients in protein powders. Digestive enzymes? Probiotics? Greens? Veg or Fruit? Sprouted? Herbals? Superfoods?

Satiety: 

How soon did I get hungry after drinking this smoothie? Of course this can vary depending on your activity level prior to and after the smoothie.

Brand	Price / serv	Taste	Texture	Nutritionals	Special Benefits	Satiety
Garden of Life Raw Protein & Greens  (vanilla)	$1.70	Very sweet flavor compared to the other three. Sweetened with stevia only.	A bit of a gritty texture	100kcal/20g protein/3g carbs/3g fiber	Uses sprouted grains/beans for protein blend. Also incorporates 6 types of veggies, as well as digestive enzymes and 1.5 billion probiotics.	Felt hungry 1 hour after drinking this smoothie.
Amazing Grass Protein Superfood (original)	$2.35	Lightly sweet but not overpowering, more earthy in flavor.	Smooth texture.	110kcal/20g protein/4 g carbs/3 g fiber.	High green/veggie content, as well as some fruits. The color of the powder is naturally green indicating high plant matter.	Very satisfying and satiating. Didn’t get hungry until 4 hours later.
SunWarrior Warrior Blend (natural)	$1.15	Chalky, dirt flavor. Quite bland. Needs 2-3 drops stevia (or additional sweet fruit) for palatability.	Gritty in texture.	100kcal/20g protein/2g carbs/1g fiber	Just plant based proteins, no additional greens, or veggies. Contains goji berries and coconut.	Felt satiated for 3-4 hours.

The Verdict:

My ultimate favorite was the Amazing Grass Protein Superfood. It tasted delicious, not too sweet and not too earthy, when mixed with just the simple ingredients above. Plus it contains 7 different dried greens, 9 different fruits and veg, for a total of 2 full servings of fruits and veg alone with just the protein powder. Blend it with your favorite fruits, veggies, and other smoothie fix in's (flaxseeds, yogurt, nut butters, coconut milk, fresh herbs, etc) to turn this smoothie into a nutrient dense rockstar. In addition, my hunger was curbed the longest with this product. Therefore, if you are in a crunch this is a great morning meal replacement. CON:  Very expensive in comparison to the other protein powders.

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How can you perhaps replicate this at a cheaper price? Purchase the Amazing Grass Green SuperFood and add a scoop to another cheaper plant based protein powder.

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Runner Up: I preferred the Garden of Life Raw Protein & Greens over the SunWarrior Warrior Blend, due to its high quality extras including 6 additional veggies, use of sprouted grains and beans, and additional digestive enzymes and probiotics. However, it was very sweet in flavor (too much stevia) and it didn't keep me satisfied for the long run. So, between these last two, it is a wash. If I were to purchase the Raw Protein & Greens, I would add more satiating ingredients to my smoothie (coconut milk, peanut butter, etc). If I were to purchase SunWarrior Warrior Blend, I would add some greens (maybe the Greens SuperFood or a handful mixed greens) and additional 2-3 drops stevia to increase palatability.

I haven’t tried all the vegan protein powders out there. Do you have a favorite that you would like to share??

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Southwest Chipotle Chick'n Salad

We are nearing the end of August already. I just cannot believe how quickly time flies by….especially if your having fun. I have been working on multiple projects and finding a few special days here and there to get out and play in the summer sun. Most recently, I went on a beautiful overnight backpacking trip with some truly amazing ladies. There really is nothing better for mental rejuvenation than spending time in the wilderness with friends. No phones. No computers. Simply just epic beauty, intimate conversations, and this overwhelming sense of peace. If you have not tried it…you must. You may never want to come back to the real world again.

Now, because I have been so busy, my blog has taken a wee break. And I am sorry. However, today I am back with a FLAVOR EXPLOSION that everyone can enjoy. It is vegan and gluten-free. This recipe was inspired by a wonderful trip to Friday Harbor on San Juan Island. A cute 100% vegan restaurant became a staple during my stay. The food was amazing and the local wine superb. I couldn’t have asked for anything more satisfying than Mike’s Wine Bar. Truly a nice surprise. So my friends, please enjoy this uber delicious, screaming of summer, Southwest Chipotle Chick’n Salad. I promise it will not disappoint.

Although, I do eat animal protein, I also enjoy vegan protein options. Usually, I stick with sprouted extra firm tofu or tempeh, and of course other beans and legumes. But this time, I wanted to try something new and exciting. I have never been one to like meat alternatives, especially because they are often made of vital wheat gluten. However, recently I came across Gardein Scallopini Chick’n Filets, which are gluten free and very tasty. So, for this recipe, I decided to use this product. Feel free to swap this vegan choice with real chicken breast, or simply enjoy the salad without. You can even top this dish with seasoned fried tempeh or an extra serving of beans for more plant protein. Either way, you cannot go wrong.

So I hope you fill up and fuel up with this Southwest Chick’n Chipotle Salad. With 25g of plant protein, and 17g of fiber, this meal will keep you fueled and satisfied until dinner.

Creamy Chipotle Dressing

Serves 4 (2 tablespoons each)

INGREDIENTS

1/3 cup Vegenaise (original)

1 lime, juiced (~2.5 tablespoons)

1 tablespoon honey

1 clove garlic, grated using microplaner

¾ teaspoon chipotle powder

½ teaspoon Eden’s sea salt

DIRECTIONS

Mix all the above ingredients together using a whisk. Store in jar and refrigerate.

Southwest Chipotle Chick'n Salad

Serves 1

INGREDIENTS

1/3 cup canned sweet corn, rinsed and drained (or better yet, freshly grilled corn)

1/3 cup canned black beans, rinsed and drained

5 cherry tomatoes, quartered

2 tablespoons finely minced red onion

2 tablespoons cilantro, chopped

2 tablespoons Creamy Chipotle Dressing

1 Gardein Scallopini Chick’n Filet

1 corn tortilla, thinly sliced**

1 teaspoon extra virgin olive oil

2 handfuls mixed greens (I used a Spicy Greens mix from the Farmers Market)

A few slices avocado

DIRECTIONS

In a medium bowl mix together the first 6 salad ingredients. Set aside.

Meanwhile, prepare the Gardein Chick’n filet per package instructions and slice into strips. If you want to use regular chicken you can do that as well. You will need to season it with some spices (cumin, paprika, garlic powder), salt, and pepper and cook until done.

**Optional Step: In a small separate pan, heat a little bit of olive oil over medium heat until sizzling. Toss in the sliced corn tortilla strips. Fry until crispy and lightly browned. Season with sea salt and optional lime zest if desired.

Finally, stir in the 2 handfuls of mixed greens with the other salad ingredients. Top with sliced Chick’n, avocado, and crispy tortilla strips. Enjoy immediately.

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Enlightened Skordalia

Ahhh summer oh how I love The….with the abundance of local produce, the blue bird skies and outdoor adventures, and the gentle warm breeze that dances through my wind chime….However, my love affair only lasts if the temperatures do not get too hot. Luckily we have not had much 80-90 degree weather yet here in the PNW, and I continue to keep my fingers crossed that the mid 70’s summer days are not too far and few between. Last summer, I nearly melted in my bedroom…and hid amongst the shadows and forested areas, because simply put, I just don't do well in anything higher than 80 degrees + humidity.

So in the heat, and with the lazy summer days, room temperature meals, or a few things heated on the grill, is all my body craves. Fresh. Zesty. Flavorful. Light and easy. And course as always DELICIOUS. The body knows what it wants, and what it needs….to some extent that is…as long as we really, truly……listen.

Right now, I crave potatoes. Which is somewhat odd considering most people crave potatoes in the winter. But right now….potatoes are coming up…fresh and local, tender and very flavorful. And guess what…they are pretty amazing! Do not doubt the simple potato any longer….especially for a summer evening meal.

Potato Goodness

So why the potato? Well, not only does it provide the most complimentary base to any unique combination of spices or herbs, but it also shines simply on its own. My grandma’s favorite meal (and she was an excellent home cook by the way), was simply steamed Yukon gold potatoes with a little pat of butter and a sprinkle of salt on each bite. Now that is basic my friends. Of course as a nutritionist, I would say where are all the other veggies?…but back in the day…you took what you could get.

Besides the fact that everyone loves potatoes (unless you have a nightshade intolerance I suppose), they are very nutrient dense! Yes, the simple potato, that has been shamed for all these years, can be an awesome part of a whole foods based diet. So here it goes.

Fiber & Resistant Starch

One medium boiled potato, with peel, has about 4 grams of fiber for every 35 grams of carbohydrates. That's pretty good! A simple rule I like to follow when choosing foods is to make sure that for every 10g of carbohydrates there is at least 1g of fiber. So the potato exceeds that benchmark. But more interestingly…if the potato is cooked and then cooled…its forms some resistant starch.

What is resistant starch? It is a type of starch that is not digested by humans! Therefore, it does not impact blood sugar levels or insulin after ingestion. Actually, the friendly bacteria in our colon, enjoy it much more than we do. In fact, they feed on it, and produce short chain fatty acids (especially butyrate) as by-products fueling the colon cells and supporting overall health. Studies have even found that resistant starch can aid in weight loss. However, if you heat the potatoes up again to over 130degrees Fahrenheit, the resistant starch starts to transform to “usable” starch again.

Vitamins & Minerals

Potatoes are a great source of potassium an electrolyte that along with sodium helps balance fluids within the body. When we sweat a lot in the summer, playing as we do, we lose some salt, and to a lesser extent potassium. If we don't have enough potassium or too much, we can stress our heart to the point of death. However, most people are getting plenty of sodium, but not enough potassium (found in veggies). One medium potato provides about 25% of what you need!

Potatoes are also rich in vitamin C (a powerful antioxidant that supports skin health) and vitamin B6(supports brain health and reduces inflammation)….and a lot more.

The big take away…enjoy potatoes as a part of a whole foods diet…they are just as nutrient dense as any other vegetable that you have on your plate!

As inspiration I am sharing with you one of my favorite ways to prepare potatoes in the summer…. my take on SKORDALIA. Traditionally skordalia comes from Greece where they blend potatoes (and sometimes bread and almonds) with olive oil, garlic, and vinegar. Often it is served as a dip. However, my version is a blend of both potatoes and cauliflower with lemon juice in place of vinegar…for a lighter and more refreshing version that is perfect as a side. I especially love to serve skordalia with pan seared sockeye salmon or curried chicken drumsticks, but grilled shrimp skewers, sautéed tempeh strips, or even with a fried pastured eggs are a great addition. And as always served with a large salad on the side.

The trick for this recipe, to keep as many nutrients locked into the potato, is to peel the potato after it has been steamed. This way water-soluble nutrients will not all leach out into the water and stay in the potato!

Enlightened Skordalia

Serves 6

INGREDIENTS

1 medium head of cauliflower, base and leaves removed**

4 medium Yukon Gold potatoes**

¼ cup fresh lemon juice (2-3 lemons)

¼ cup extra virgin olive oil

4 large cloves garlic, finely minced

1 teaspoon sea salt, plus more to taste

Finely ground fresh pepper to taste

Optional: finely minced fresh herbs (parsley, thyme, chives, etc)

DIRECTIONS

Fill a large pot with about 1 inch of water. Place a steamer basket inside and top first with potatoes and then with the cauliflower. Cover with a lid and bring to a boil. Once boiling reduce heat to medium low and steam the cauliflower for about 12-15 minutes or until tender all the way through.  Remove the cauliflower and place onto a plate to cool, add an extra cup of water to the pot (too make sure the steam water doesn't get too low), and once again cover with the lid. Continue to steam the potatoes another 15-20 minutes until they are tender all the way through. Set the potatoes aside and allow to cool 5-10 minutes until they are cool enough to handle.

Peel the steamed potatoes, cut in quarters, and throw them into a large bowl along with the cauliflower, lemon juice, olive oil, garlic, and salt and pepper. Using an immersion blender or handheld mixer, puree the mixture until mostlysmooth. You want to be careful not to blend it too much as the potatoes can become glue-like if pureed too much. See notes below. Season with additional sea salt, pepper, and lemon to taste. Garnish each serving with freshly minced herbs and a drizzle of olive oil if desired. You can serve this dish immediately or chill in the refrigerator and bring to room temp prior to serving.

**Note: I usually aim for about equal weights of each. Ex: 1½ lbs of both cauliflower and potatoes. It doesn’t need to be exact, but close enough. This helps prevent the skordalia from becoming gummy. Also make sure to use Yukon Gold potatoes as they contain less starch than russets.

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RefreshME! Sports Beverage

It’s getting hot out there folks! And with these glorious summer days naturally comes more outdoor exercise. The prettier the weather the more apt we are to go and play hard!

With all the fun and games of running, mountain biking, hiking, and other strenuous outdoor activities, we need to make sure we stay hydrated. And by hydrating I do not mean simply drinking a glass of water before and after your workout…or drinking a beer as a tasty hydrating reward after a long grueling ride or hike. There are more factors to address for optimal performance and for overall health and safety.

In the summer months we naturally have increased water losses as the temperatures soar and our bodies attempt to maintain a core temperature around 98.6 degrees Fahrenheit. Sweating is one of the mechanisms that assists in maintaining this core temperature.

If we add additional strenuous exercise to hot summer days, we are going to sweat even more, losing anywhere between 300ml to over 2 liters of sweat per hour depending on the exercise intensity, duration, heat acclimatization, humidity, etc.

Why is this important?? Water losses greater than 2% of your body weightcan impair cognition and performance, whereas severe water losses of 6-10% of body weight can impact heart function, sweat production, and blood flow to the skin and muscles.

Getting Sweaty!

Since sweat not only contains water, but also sodium (salt) and smaller amounts of other electrolytes such as potassium and magnesium, it is important rehydrate in times of high sweat losses with water that contains some salt….especially if you sweat a lot or tend to have very salty sweat. Although salt content is highly variable between one person to the next, it is estimated that on average about 1g of sodium is lost per liter of sweat. That is a lot!

This is important to note because it is often overlooked by recreational athletes who are aware of the importance of staying hydrated, drinking plenty of water before during and after their workout, but do not replenish their sodium.  This can lead to hyponatremia (low plasma sodium) causing symptoms of bloating, puffiness, weight gain, nausea, vomiting, headaches, confusion, and can possibly even cause death if untreated….yikes!

So who would benefit from consuming salt during exercise?

• Those that sweat more than 1.2 liters per hour—see below for how to measure sweat losses.
• Those that have very salty sweat—do you have salt crystals on your skin post workout?
• And if you participate in strenuous exercise that is longer than 2 hours…which I know happens a lot in the mountain biking and hiking community here in Bellingham.

Euhydration: normal state of body water

How can you stay in euhydration?? Here are some great tips and tricks to keep your performance up and your health in check!

• Consume 2-4ml of water per pound of body weight 2-4 hoursbefore exercise to allow enough time to rid excess fluid and achieve pale yellow urine.
• Add a little salt to your pre-workout meal or drink to help retain extra fluid prior to exercise.
• Stay hydrated during exercise as able. Some may benefit from liquids with added sodium. See above for those who would benefit.
• Athletes can also weigh themselves before and after a strenuous activity to determine sweat losses. For every pound lost rehydrate with 2.5 cups of water. Once again, if sodium losses are high, adding a little salt will be beneficial.
• Drink cold beverages to help reduce core temperature and thus improve performance in the summer heat.
• Do not restrict salt in post-exercise meals, especially when large sweat losses have occurred.
• Avoid drinking alcohol during the recovery period because it has a diuretic effect (stimulates increased fluid loss via urine)…..afterwards you can meet up at the local brewery and celebrate the adventures of summer.

So drink up, stay hydrated, add a little pinch of salt, and play hard because summer has only just started!

RefreshME! Sports Beverage

Serves 1

The beverage recipe below is perfect for post-workout rehydration. Not only does it have a little salt (170mg) and a little potassium, but it also has 100% of your daily vitamin C (which helps reduce exercise induced oxidative stress). Plus it offers a little fruit sugar for energy, and a little protein for muscle repair. And it tastes simply refreshing, especially after a sweaty workout!

INGREDIENTS

1 naval orange

1 lemon

1 lime

1 pinch sea salt

½ cup water

Optional: 1 tablespoon hydrolyzed collagen

4-6 ice cubes

DIRECTIONS

Juice the orange, lemon, and lime with a citrus juicer and add the fresh juice to a glass (makes about ½ cup). Then add the salt, additional water, and optional collagen. Stir well to combine. Add ice cubes, a straw, and enjoy!

Note: The total fluid volume of this beverage is only ~ 12oz (if the ice cubes are melted). Therefore, you may need to hydrate with more fluid post-workout to make up total fluid losses.

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MINERAL RICH MILK (The Best Nut Milk Makeover)

Many years ago I wrote a blog post about making nut milk. So now I think it’s high time for a nut milk makeover…not only to boost your health but also to help keep your wallets full! Plus, I love to give a friendly reminder every now and then that nut milk should be made at home instead purchased at the store.

The only tools you need to make creamy, rich, and smooth nut milk is a high speed blender and a fine mesh nylon nut milk bag. Its soooo simple to make and the quality and cost far outweighs what you can buy at the store. I know I might be preaching to the choir, but there is no shame in repeating it---because we all get lazy. No more boxed almond milk that contains extra fillers, sugar, and is watery in flavor. And yes, you can buy a 12oz bottle of raw cashew nut milk for $8 at Whole Foods. But really, why spend so much on so little, when you can make an even BETTER nut milk at home for pennies on the dime?

Where is your money going??

Boxed Nut Milk: These nut milks contain ~ 5-6 almonds per cup of nut milk. That is why they are low in calories, generally 30-40kcal per cup. However, they lack creaminess, richness, and nutritional density, making them a poor substitute for creamy whole fat milk. Plus they usually have added stabilizers, cane sugar, and generally do not use soaked and sprouted nuts.

   32 oz Non-Organic Pasteurized Nut Milk: $2-$3
   32oz Organic Pasteurized Nut Milk: $3-$4 dollars

Store Bought Raw Nut Milk: Although the ingredients and quality is far superior then boxed nut milks, and they taste creamy and rich, they generally cost an arm and a leg. I have only come across Raw Cashew Nut Milk at Whole Foods which costs ~ $8 for a 12 or 16oz bottle. Plus, it doesn't contain nearly the nutritional diversity as homemade MINERAL RICH nut milk.

Homemade Raw Nut Milk: Using ~1 cup of nuts to 4 cups of water, makes this beverage creamy, rich, and satisfying just like a glass of whole milk (if you like to drink whole milk by the glass that is). It also contains higher quality ingredients. You are 100% in control. You can choose to add a healthy sweetener (date, maple syrup, honey), add spice, or decide whether you want to purchase organic or conventional nuts and seeds. The price? For organic, raw, sprouted, and of course homemade MINERAL RICH nut milk, I spent about $2.50 for a 32oz serving. Now, who can beat the price and the quality of homemade nut milk?

So my new version of nut milk, is not just any nut milk. Most recipes you see on the web are for almond milk, cashew milk, sunflower milk, etc. Yeah they are great, but why not mix it up a bit? Each nut and seed has unique nutritional benefits. Almonds are rich in vitamin E, Brazil nuts are rich in selenium, pumpkin seeds are rich in magnesium and zinc, sesame seeds are rich in calcium, and on and on it goes. Why stick with just the same old almond or cashew? Why not make a super rich and creamy nut milk that is full of a variety of nuts and seeds??

That is why I have created a very tasty and very MINERAL RICH nut milk. You wont find this anywhere, grocery stores will not even carry a boxed version of this.

So get out your blenders, purchase a nylon nut milk bag (it makes all the difference, trust me) and pick up some nut and seeds so you have a nutrient rich, plant based milk to add to your coffee, oatmeal, or green smoothie tomorrow morning! No more slacking, its time for a nut milk revolution!!

Brazil Nuts

These nuts are pretty amazing because just one nut meets over 100% of your daily selenium needs. What is selenium? It is a trace mineral that along with iodine, and zinc plays a very important role in healthy thyroid function and helps reduce oxidative stress within the body. A diet low in selenium can thus have far reaching effects on metabolism, energy, and ability to combat free radicals. However, as with everything too much can be harmful to our bodies as well. Since Brazil nuts are the most concentrated source of selenium, limiting yourself to 1-2 per day is all you need.

Pumpkin Seeds

If you haven’t incorporated pumpkin seeds into your life, you should start now. These tasty seeds are super rich in minerals zinc and magnesium, both of which are very important for optimal health. Interestingly, many people tend to be deficient in magnesium, either due to poor intake of whole grains, nuts and seeds, or also because the soil is becoming more depleted of this mineral. Either way focusing on getting more magnesium into your diet can have far reaching positive effects. Magnesiumcan help reduce headaches, reduce cramping, increase overall energy, control blood sugar, and just generally help reduce inflammation.  What more do you want?

Almonds

These common household nuts are a great source of vitamin E, a powerful fat soluble antioxidant. Naturally, ¼ cup of raw almonds contains 40% of your daily vitamin E. Food for thought. If boxed nut milks actually contained enough almonds per serving, the manufacturer would not have to fortify milk with added synthetic vitamin E.

Sesame Seeds

These tiny little seeds are an especially good source of plant based calcium and copper. They are also contain magnesium, although not nearly as much as pumpkin seeds. We all know that calcium is important for bone health. However, what about copper? Copper is needed to help our mitochondria produce energy (ATP) and to support healthy connective tissue formation, in the skin, heart, vessels, and bones.

Wow! Isn’t that a lot of goodness in one simple nut milk recipe?? Plus if you want to kick it up a notch…1/4 teaspoon of spirulina mixed with 1 cup of nut milk, is super tasty and gives you an extra nutritional boost. Read more about spirulina and its' benefits here, here, and here!

So, get creative, make your own blend of nut milk joy. Swap the almonds for cashews or hazlenuts, the sesame seeds for hemp or flaxseeds, or add some vanilla for extra flavor. Either way, mixing it up, is the best. Out with the old, in with the MINERAL RICH!

Mineral Rich Nut Milk

Makes 4 cups

INGREDIENTS

1/3 cup raw almonds

1/3 cup raw pumpkin seeds

3 tablespoons sesame seeds, hulled

4 Brazil nuts

Pinch sea salt

1-2 tablespoons maple syrup or honey (optional)

INGREDIENTS

Place the nuts and seeds into a bowl and cover with warm water. Allow the nuts to soak 4 hours or overnight. Strain and rinse the nuts and seeds and put them into the blender. Add 4 cups water, the pinch of salt, and the optional 1-2 tablespoons maple syrup. Blend on high for 45-60 seconds.

Line a bowl with the nut milk bag and pour the nut milk into the bag. Squeeze out the milk, leaving behind the nut pulp and fibers. Save this pulp to add to baked goods, to make crackers, or simply compost.

Store the strained nut milk in a glass container for a week in the refrigerator.

Note: If you want to make Mineral Rich SPIRULINA Nut Milk then add 1/4 teaspoon per cup of nut milk. 

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