healthy living | HEALTHY BY HEIDI • NUTRITION AND FITNESS SERVICES

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

Posted on August 27, 2019 by heidillovet Leave a comment

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

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.
Cut the avocado in half lengthwise. Twist to separate the halves, remove the pit and scoop out the flesh.
For chunky guacamole: mash the avocado and peas together using a potato masher or fork.
For a creamier texture: combine the avocado and peas in a food processor.
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