HEALTHY PUMPKIN PIE SHAKE

• 1-2 scoops vanilla protein powder
• ¼ cup organic pumpkin puree (for a thicker shake, freeze in ice cube tray)
• 10 ounces water or non-dairy milk (almond, coconut, rice, etc)
• ½ tsp vanilla extract
• 1 tsp pumpkin pie spice or ½ tsp plus ½ tsp cinnamon
• ice (to desiered thickness)
• ½ frozen banana (optional for added sweetness)
• Top with tsp of chopped pecans or walnuts (optional)
• For frappuccino add ½ cup cold brew coffee

BLEND AND ENJOY!

 

HOME MADE ALMOND MILK (so easy!)

Ingredients

• 1 cup raw almonds
• Water
• Pure vanilla extract
• Pinch of salt (optional)
• Cinnamon (optional)
• Dates, raw honey, pure maple syrup, agave, stevia (to taste, optional)

Instructions

• Soak 1 cup raw almonds overnight. Throw out the water the next day.
• Blend almonds with 4 cups of fresh water.
• Strain mixture through nut milk bag or very fine strainer.
• If adding in optional ingredients, pour milk back into blender and add a pinch of salt, cinnamon, desired sweetener and vanilla extract.

Tips and tricks:

• Your milk will separate after a little while in the fridge.  This is normal just give it a good shake.
• Your almond milk will last about 5-7 days in the fridge.
• You can freeze your almond milk.
• To make coffee creamer: use less water (maybe half) and add whatever sweetener you like.

A few variations:

• Macadamia Coconut Milk: instead of almonds, soak ½ cup raw, unsalted macadamia nuts and ½ cup unsweetened, shredded coconut overnight. Drain and follow the rest of the steps above.
• Cashew Oat Milk: instead of almonds, soak ½ cup raw, unsalted cashews and ½ cup steel cut oats overnight. Drain and follow the rest of the steps above.

 

LOW FAT GUACAMOLE

INGREDIENTS

1 cup canned green peas, rinsed and drained or 1 cup fresh or frozen green peas.

1 ripe avocado

½ cup salsa

3 tablespoons freshly squeezed lemon juice

1 green onion, thinly sliced

1 tablespoon minced fresh cilantro

1 garlic clove, minced or pressed

½ teaspoon ground cumin

¼ teaspoon salt

¼ teaspoon ground black pepper

1. If using fresh or frozen peas, blanch them in boiling water for 2 minutes to soften. Drain well and immediately rinse under cold water to prevent further cooking.
2. Cut the avocado in half lengthwise. Twist to separate the halves, remove the pit and scoop out the flesh.
3. For chunky guacamole: mash the avocado and peas together using a potato masher or fork.
4. For a creamier texture: combine the avocado and peas in a food processor.
5. Add the salsa, lemon juice, green onion, cilantro, garlic and cumin and stir or process until well combined. Season with salt and pepper to taste.

*Guacamole is best served the day it is made but if you have leftover, store in tightly covered container in the refrigerator. Guacamole will keep for up to 1 day.

Adapted from Neal Barnard, MD recipe

PB&J WARM QUINOA BOWL

INGREDIENTS

• ½ cup uncooked quinoa
• 1 ½ cups unsweetened almond milk
• 2 tbsp natural, unsalted peanut or almond butter
• 1 cup strawberries
• 1 tbsp maple syrup
• 1 tbsp chia seeds
• 2 dates, chopped
• 2 tbsp almonds, chopped

DIRECTIONS

In a medium saucepan on medium-high, add quinoa and almond milk. Bring to a boil and swirl in peanut or almond butter. Cover and reduce heat to low. Cook for 13 – 15 minutes, until quinoa is tender and almost all liquid is absorbed. Remove from heat and keep covered.

In a separate saucepan, while quinoa is cooking, cook strawberries and maple syrup on medium heat for 3 minutes. Mash berries with a fork and add chia seeds. Reduce heat to low and stir occasionally until thickened. Remove from heat and keep warm.

Stir quinoa with a fork and divide between bowls. Swirl in strawberry mixture and top with dates and almonds. Top with a splash of almond milk.

*adapted from cleaneating.com