DIY Nut Milks, Nut Butters, and More (2014)
After making nut milks, you’ll be left with pulp. The good news? This pulp is not trash and has so many excellent uses. The bad news? There is none. Similar to nut meal or nut flour, nut pulp is commonly utilized in gluten-free baking. It can be substituted in recipes that call for nut meals or flours, mixed into smoothies or oatmeal for additional protein and fiber, added to energy bites or other raw snacks in place of nut meals or flours, or sprinkled onto applesauce or yogurt as a crunchy topping—just use your imagination! I’ve included some recipes here that demonstrate how diverse and useful nut pulp can be.
Basic Nut Pulp
NO COMPONENTS OF the “milking” process need wind up in the garbage or compost heap—nut pulp has an endless number of uses! Below is my recipe for creating nut pulp. Keep in mind that since the pulp is quite moist right after the milking process, it will need to be dried out, either in an oven or a food dehydrator (see Note below). I usually use the oven, since it’s a bit quicker.
1. Preheat the oven to 225°F (110°C). Spread the pulp out evenly on a parchment-lined baking sheet.
2. Bake it in the oven for about 2 hours, until no moisture remains. Take it out of the oven every 30 minutes and try to break up the large clumps by gently mashing them with a fork. This helps to dry out the pulp more quickly. If the pulp isn’t completely dry at the end of 2 hours, continue cooking a little longer, checking its progress often.
3. The dried nut pulp will still be a little clumpy. To break it apart completely, let the pulp cool in the pan and then blend it into a fine powder in the blender.
4. Use a funnel to pour it into a glass storage jar and store it in the refrigerator for 3 to 4 days, or in the freezer for up to 2 months.
NOTE
If you’re drying the pulp in a dehydrator, set the temperature to 135°F (57°C) and cook it for 4 to 6 hours. Check on it every hour to break up the clumps.
PREP AND BAKE TIME: 2 to 3 hours
Grain-Free Peanut Butter Banana Pancakes
GRAIN-FREE BAKING HAS many benefits, one being that the food is gluten-free. Although not everyone is allergic to gluten, it seems that more and more people are trying to avoid it. Removing the grains also makes a dish low-carb. This means it’s perfect for diabetics and those who follow a paleo diet. The texture of grain-free pancakes isn’t the same as that of traditional pancakes, so don’t fret if they come out slightly different from what you’re used to.
MAKES TEN 4-INCH (10 CM) PANCAKES
3 tablespoons flax meal
½ cup (120 ml) warm water
1 cup (250 g) Classic Peanut Butter
2 large ripe bananas, mashed
¾ cup (180 ml) almond milk (see Basic Nut Milk)
¼ cup (60 ml) pure maple syrup
1 teaspoon vanilla extract
1 cup (112 g) coconut flour
½ cup (50 g) almond pulp or almond meal (see Basic Nut Pulp)
2 teaspoons baking powder
½ teaspoon sea salt
2 to 3 tablespoons coconut oil, for greasing pan
1. Whisk together the flax meal and water in a small bowl. Place it in the refrigerator for a minute to set. It will become gummy, like an egg.
2. Mix the peanut butter, bananas, almond milk, maple syrup, and vanilla together in a small saucepan. Stir over medium heat until the ingredients are well combined, 2 to 3 minutes. Remove the mixture from the heat and set it aside to cool a little.
3. While the peanut butter and banana mixture cools, combine the coconut flour, almond pulp, baking powder, and sea salt together in a large bowl.
4. Once the mixture in the saucepan has cooled to lukewarm, add it to the bowl of dry ingredients and mix well, using either a handheld or stand mixer (both work well).
5. Add the flax/water mixture and stir until the ingredients are well combined. The batter will be much thicker than traditional pancake batter.
6. Add the coconut oil to a large sauté pan over medium heat. Using a ½-cup (120 ml) measure, scoop out the pancake batter. As I previously noted, the batter will be thick, so you’ll need to use a spatula to spread it out onto the pan. I find that wetting the spatula with a little water makes it easier to spread the pancakes out. Unlike traditional pancakes, you can’t really tell when these are ready to be flipped without looking at the underside. I check them after 1 to 2 minutes, using the spatula to carefully lift up a corner to see if it has turned golden brown yet.
7. Repeat these steps until you’ve used all of the pancake batter. Since maple syrup is added to the batter, these pancakes are sweet enough to be eaten on their own.
NOTE
If you have any leftover pancakes, store them in an airtight container in the refrigerator or freezer. Place a sheet of parchment paper between each pancake so that they won’t stick together. If you store them in the fridge, they should last a week. If you freeze them, they should last several months. To reheat frozen pancakes, let them mostly thaw at room temperature, then gently reheat them in an oven at 350°F (177°C) for 5 minutes, or in a microwave for about 20 seconds.
VARIATIONS
There are so many delightful ways you can further enhance this recipe. One idea is to fold ½ cup (60 g) of sliced strawberries or ¼ cup (40 g) of chocolate chips into the batter right before you cook the pancakes. Another fun variation is to drizzle some warm chocolate sauce over them (see Bonus Recipe below).
PREP AND COOK TIME: About 30 minutes
Chocolate Sauce
If you need a good recipe for chocolate sauce, I have your back. Just take ¼ cup (60ml) of melted coconut oil, ¼ cup (30 g) of unsweetened cocoa powder, and 2 to 3 tablespoons of pure maple syrup, and mix it all together. The cocoa powder drowns out most of the coconut flavor, so give it a try even if coconut isn’t your thing—it’s well worth it. Keep in mind that the coconut oil will solidify after some time at room temperature, so make sure to use the sauce immediately, while it’s still warm.
Grain-Free Energy Bites
THESE NO-BAKE ENERGY bites are a great way to utilize leftover hazelnut or almond pulp. They contain enough protein, fat, and sugar to make them an excellent pre- or post-workout snack. My husband even takes them to work for a mid-afternoon pick-me-up. You can also pack them as trail food for a hike, although I recommend freezing them first so that they don’t become too soft while you explore.
MAKES FIFTEEN 1½-INCH (4 CM) BITES
1½ cups (150 g) hazelnut pulp or almond pulp (see Basic Nut Pulp)
1 cup (90 g) unsweetened shredded coconut
10 to 12 Medjool dates, pits removed
3 to 4 tablespoons water
1. Put all the ingredients into a food processor and mix until a dough forms, 2 to 3 minutes. If it seems a bit dry, add more water. You can also use a high-powered blender, but if so, I highly recommend soaking the dates in water for 30 minutes first in order to soften them enough to be used in a blender.
2. Roll the mixture into bite-size balls and place them on a parchment-lined plate. Refrigerate them for an hour to set.
3. Store the bites in an airtight container in the refrigerator for up to 2 weeks; or in the freezer for up to 6 months.
NOTES
· These energy bites are only mildly sweet, so if you prefer an extra-sweet flavor you’ll probably want to add some liquid sweetener. I recommend using 2 tablespoons of pure maple syrup.
· If you don’t have leftover pulp from making nut milk, you can use almond meal instead.
PREP AND CHILL TIME: 5 to 10 minutes (not including the soak time for the dates, if using a blender), plus an hour to set in the refrigerator
Protein-Packed Snack Balls
THESE NO-BAKE SNACK balls are perfect for an extended-energy supply, and provide another great use for almond or hazelnut pulp. Combining chia and flax seeds with the almond butter means that these snacks are full of protein and fiber, and It doesn’t hurt that they taste amazing, too. Once you try these, you’ll want to make them again and again.
MAKES TWELVE 1½-INCH (4 CM) BALLS
1 cup (150 g) almond pulp or hazelnut pulp (see Basic Nut Pulp)
⅓ cup (85 g) almond butter (see Basic Nut Butter)
3 tablespoons pure maple syrup
2 tablespoons coconut oil
2 tablespoons chia seeds
2 tablespoons flaxseeds
1. Put all the ingredients into a food processor and mix until a dough forms, about 5 minutes.
2. Carefully roll the dough into balls. The dough doesn’t hold together very well when rolling it between your hands, but it will firm up again in the refrigerator.
3. Chill in the refrigerator until nice and firm, about 1 hour.
4. Store the balls in an airtight container in the refrigerator for up to 2 weeks, or in the freezer for up to 3 months.
VARIATION
If you want a little crunch as well as a natural source of caffeine, roll the balls in ¼ cup (30 g) of cacao nibs before you put them in the refrigerator to chill. If you want the same flavor but with a milder kick, fold the cacao nibs into the mixture instead.
PREP AND CHILL TIME: About 10 minutes, plus 1 hour to set in the fridge
Honey Nut Breakfast Cookies
I ABSOLUTELY LOVE making breakfast in cookie form. My two girls, like most other children, can be pretty picky eaters at times. They will, however, eat almost anything if it looks like a cookie. This recipe is one way I’m able to get healthy whole grains into their diet without their knowing. These cookies are packed with a substantial amount of fiber and protein, so they’ll keep you full for quite some time. Don’t be fooled—this recipe isn’t only for kids; adults enjoy the cookies as well. My husband often brings them to work to eat as a mid-morning snack with a cup of coffee.
MAKES FIFTEEN 1½-INCH (4 CM) COOKIES
1 tablespoon flax meal
3 tablespoons warm water
1½ cups (150 g) gluten-free rolled oats
1 cup (100 g) almond pulp or almond meal (see Basic Nut Pulp)
⅓ cup (63 g) raw almonds, chopped
½ teaspoon baking powder
½ teaspoon sea salt
⅓ cup (85 g) Classic Peanut Butter
½ cup (120 ml) unsweetened applesauce
⅓ cup (80 ml) raw honey or pure maple syrup
3 tablespoons almond milk (see Basic Nut Milk)
1 teaspoon vanilla extract
1. Preheat the oven to 350°F (175°C).
2. Whisk together the flax meal and water in a small bowl. Place it in the refrigerator for a minute to set. It will become gummy, like an egg.
3. Combine the oats, almond pulp, chopped almonds, baking powder, and sea salt in a large bowl. Set it aside.
4. Mix the peanut butter, applesauce, honey, almond milk, and vanilla together in a saucepan. Stir over medium-low heat until the ingredients are well combined, 2 to 3 minutes.
5. Add the peanut butter mixture to the dry ingredients and mix well, using either a handheld or stand mixer (both work well), about 2 minutes.
6. Add the flax/water mixture and mix well for another minute.
7. Shape the dough into bite-size balls, slightly flattened, and place them about 1 inch (2.5 cm) apart on a parchment-lined baking sheet.
8. Bake the cookies for 15 to 17 minutes, until the edges look golden. Wait until they’ve completely cooled before removing them from the baking sheet.
9. Store the cookies in an airtight container in the refrigerator for up to 3 weeks or in the freezer for up to 3 months.
NOTE
If you have a peanut allergy, almond butter can be substituted for the peanut butter. If you’re allergic to nuts altogether, you can substitute sunflower seeds for the chopped nuts, Sunflower Seed Milk for the almond milk, and Sunflower Seed Butter for the peanut butter. Your cookies will come out equally delicious.
PREP AND BAKE TIME: 25 to 30 minutes
Maple Vanilla Almond Granola
GROUND VANILLA BEANS are the true star in this homemade granola, but the almond pulp plays an important supporting role. Sometimes I devour it right off the pan, and it’s also good in a bowl with some almond milk (see Basic Nut Milk) or on top of some yogurt. It usually doesn’t last a day in my house, with all the hands sneaking tastes before it’s even cooled all the way.
MAKES 4 CUPS (480 G)
3 cups (300 g) gluten-free rolled oats
⅔ cup (65 g) almond pulp or almond meal (see Basic Nut Pulp)
½ cup (35 g) chopped almonds
2 teaspoons ground vanilla beans
½ teaspoon sea salt
½ cup (120 ml) unsweetened applesauce
½ cup (120 ml) pure maple syrup
1. Preheat the oven to 350°F (175°C).
2. Mix the oats, almond pulp, chopped almonds, vanilla, and sea salt in a large bowl. In another smaller bowl, mix the applesauce and maple syrup.
3. Add the wet ingredients to the dry ones slowly and stir until everything is well combined, about 1 to 2 minutes. I use a silicone spatula to mix them by hand.
4. Spread the mixture out evenly onto a parchment-lined baking sheet and bake it for 15 to 20 minutes.
5. Pull the granola out of the oven, shake it around, and place it back in the oven for another 15 to 20 minutes, until golden brown.
6. Store the granola in an airtight container at room temperature for up to a week, in the refrigerator for up to 3 weeks, or in the freezer for up to 3 months.
NOTES
· If you like extra-crispy granola, turn the oven temperature down to about 200°F (100°C) and cook it a little longer, checking it every 5 minutes. It will burn easily if you’re not careful.
· If you don’t have access to pure maple syrup, raw honey works fine, although it alters the flavor a bit.
PREP AND BAKE TIME: About 45 minutes