DIY Nut Milks, Nut Butters, and More (2014)

Smoothies

The perfect breakfast for those on the go, or a delicious treat any time of the day, smoothies can go in countless directions: vibrant and green, healthfully protein-packed, rich and dessert-like, refreshingly fruity. The possibilities are endless. I’m pleased to share several different smoothie recipes that are sure to put a smile on your face. If you want to add a protein boost to your smoothies, I suggest adding a few tablespoons of oats, chia seeds, hemp seeds, or nuts. You can use a protein powder if you wish, but I try to get my protein from natural sources, since most protein powders are highly processed, compromising the nutrients.

Strawberry Banana Green Smoothie

ONE OF THE most classic green smoothie recipes, this delectable combination of strawberries and bananas makes it hard to resist. If you’re new to green smoothies, this is a great one to start with, since the fruit masks any flavor from the greens. My kids eat this up and have no idea they’re getting a hidden serving of veggies. You don’t have to use the goji berries, although I really enjoy the flavor they bring to this smoothie, not to mention that they contain high amounts of vitamin A and antioxidants and are very good for you. If you’re not a fan of spinach, don’t worry—you can’t taste it at all.

MAKES 10 OUNCES (295ML)

1 cup (240 ml) Brazil nut milk (see Basic Nut Milk)

2 cups (20 g) loosely packed spinach

1 frozen banana (see Note under Strawberry Banana Green Smoothie)

1 cup (220 g) frozen strawberries

1 tablespoon dried goji berries

1. Mix the Brazil nut milk and the spinach well in a high-powered blender on medium speed, about 2 minutes. You might need to stop and scrape down the sides of the canister a few times. It’s important to do this step first to make sure the spinach breaks down completely so that you don’t end up with chunks of greenery in your drink.

2. Add the fruit and continue to blend well, 1 to 2 minutes.

3. Serve immediately, or refrigerate for up to 24 hours. You can also pour the smoothie into ice cube trays and freeze it for up to 6 months. To use, just throw some of the frozen cubes back into the blender for a minute.

NOTES

· If you’d like to increase the protein in this smoothie, add 2 tablespoons of hemp seeds, chia seeds, oats, or nuts. If you prefer protein powder, feel free to use that as well; just add the serving amount listed on your container.

· I highly recommend using a high-powered blender for green smoothies, since it does the best job of breaking up the greens.

· When I freeze bananas, I simply peel them and put them in a ziplock bag. Then I slice the banana into small pieces right before putting it into the blender.

PREP TIME: About 5 minutes

Chocolate Almond Butter Smoothie

THIS DECADENT YET nutritious smoothie makes a healthy breakfast and is indulgent enough for dessert as well. I like to pour the mixture into ice-pop molds and stick them in the freezer to enjoy with my kids on hot summer days.

MAKES 2 CUPS (480 ML)

½ to 1 cup (20 g) almond milk (see Basic Nut Milk)

1 cup (240 ml) loosely packed fresh spinach

2 frozen bananas (see Note under Strawberry Banana Green Smoothie)

2 tablespoons almond butter (see Basic Nut Butter)

1 heaping tablespoon unsweetened cocoa powder

1 tablespoon chia seeds

1. Mix the almond milk and spinach well in a high-powered blender on medium speed, about 2 minutes. Make sure to break up the greens thoroughly to avoid big chunks in your drink.

2. Add the remaining ingredients and blend for another 1 to 2 minutes, until the smoothie reaches the consistency you desire.

3. Serve immediately, or refrigerate for up to 24 hours. You can also pour the smoothie mixture into ice cube trays and freeze it for up to 6 months. To use, just put some of the frozen cubes back into the blender for a minute.

NOTE

In place of the almond butter you can substitute another nut butter or Sunflower Seed Butter if you prefer.

PREP TIME: About 5 minutes

Mixed Berry and Kale Smoothie

KALE SEEMS TO be the superfood everyone’s talking about these days. However, the taste can take a bit of getting used to. Smoothies are a great way to get some of this nutritious green into your diet without really tasting it at all. Any of the many varieties of kale work in this recipe; I like red kale the best, but feel free to substitute your own personal favorite. If you’re sensitive to the taste, I suggest using baby kale, which is much milder.

MAKES 1 CUP (240 ML)

1 cup (240 ml) almond milk (see Basic Nut Milk)

2 cups (20 g) loosely packed fresh kale, stalks removed

2 cups (460 g) frozen mixed berries

1. Mix the almond milk and the kale in a high-powered blender, starting on a low speed and working up to high, until well blended, about 2 minutes. You can do this in a regular blender, but a high-powered blender does a better job of breaking up the greens.

2. Add the berries and blend for another minute or so, until the smoothie reaches the consistency you desire.

3. Serve immediately, or refrigerate for up to 24 hours. You can also pour the smoothie into ice cube trays and freeze it for up to 6 months. To use, just put some of the frozen cubes back into the blender for a minute.

NOTES

· If you don’t care for kale, 2 cups (20 g) of spinach or Swiss chard, loosely packed, with stalks removed, makes a great replacement.

· If you juice at home, save the stalks for juicing later, since they hold most of the liquid from the leaf.

PREP TIME: About 5 minutes

Superfood Chocolate Smoothie

AVOCADOS MAKE EVERYTHING a little better. This delicious and superhealthy smoothie is no exception. Avocado lends an extra-special creaminess, and the chia seeds expand to help keep you full. With cacao powder you get the added health benefits of using chocolate in one of its purest forms.

MAKES 4 CUPS (960 ML)

2½ cups (600 ml) almond milk (see Basic Nut Milk)

2 frozen bananas (see Note under Strawberry Banana Green Smoothie)

1 ripe avocado (skin and seed removed)

2 tablespoons cacao powder or unsweetened cocoa powder

1 tablespoon chia seeds

2 Medjool dates, pits removed

1. Add the almond milk, banana, and avocado to a high-powered blender. Blend on high speed for about 2 minutes, until creamy and well mixed.

2. Add the cacao powder, chia seeds, and dates and blend for 1 to 2 minutes, until the smoothie reaches the consistency you desire.

NOTE

To give this smoothie an extra boost, add 2 tablespoons of dried goji berries.

PREP TIME: About 5 minutes

Tropical Protein Smoothie

THIS SMOOTHIE IS quite the breakfast treat. Who needs protein powder when almond pulp can give you a natural protein boost? And why reach for refined sugar to sweeten your breakfast when the refreshing flavors of pineapple, banana, and mango will satisfy any sweet tooth? With all of these benefits, plus the high fiber from the almond pulp, you should be kept full and content until lunchtime with this tropical smoothie.

MAKES 2 CUPS (480 ML)

1 cup (240 ml) almond milk (see Basic Nut Milk)

¼ cup (25 g) almond pulp (see How to Use Nut Pulp, and Note below)

1 frozen banana (see Note under Strawberry Banana Green Smoothie)

1 cup (245 g) frozen pineapple

½ cup (75 g) frozen mango

1. Combine the almond milk and pulp in a high-powered blender and blend for 2 minutes. If you have a variable-speed blender, I suggest starting at a low speed and working your way up to high. Make sure to blend the ingredients well.

2. Add the remaining ingredients and continue to blend until the mixture is smooth, about another 2 minutes.

3. Serve immediately, or refrigerate for up to 24 hours. You can also pour the smoothie into ice cube trays and freeze it for up to 6 months. To make a quick breakfast on busy mornings, just throw some of the frozen cubes back into the blender for a minute.

NOTE

If you don’t have any almond pulp, substitute almond meal or even 2 tablespoons of ground raw almonds.

VARIATION

If you want to mix some greens in with this, I suggest adding 1 cup (20 g) of greens (spinach, kale, or any other kind), loosely packed, at the same time you add the milk and almond pulp.

PREP TIME: About 5 minutes

Peanut Butter and Jelly Smoothie

PEANUT BUTTER AND jelly is a staple in most children’s diets, so why not turn it into a smoothie? This recipe makes the perfect kid-friendly breakfast for on-the-go mornings. Filled with fiber, protein, and a little sweetness, this will keep your kids full until lunchtime, then have them coming back for more. In our house, even my husband comes back for more!—maybe because he’s a kid at heart!

MAKES 1 CUP (240 ML)

1 cup (240 ml) almond milk (see Basic Nut Milk)

1 frozen banana (see Note under Strawberry Banana Green Smoothie)

1 cup (150 g) frozen blueberries or strawberries

2 tablespoons Classic Peanut Butter

1. Combine all the ingredients in a high-powered blender. Blend on high speed until smooth, 1 to 2 minutes.

2. Serve immediately, or refrigerate for up to 24 hours. You can also pour the smoothie into ice cube trays and freeze it for up to 6 months. To use, just throw some of the frozen cubes back into the blender for a minute.

NOTE

If you want to add an extra kick of protein and fiber to this drink, add 1 tablespoon of chia seeds.

PREP TIME: About 3 minutes

Oranges and Cream Smoothie

AS A LITTLE girl, one of my favorite desserts was a Creamsicle. That tangy orange outside with a creamy vanilla center—what kid doesn’t love them? I tried to recreate those flavors here in a healthier way. I chose Brazil nut milk to use in this smoothie because of its incredibly creamy texture.

MAKES 4 CUPS (960 ML)

1 cup (240 ml) Brazil nut milk (see Basic Nut Milk)

1 cup (140 g) ice

2 large carrots, peeled and chopped into small circles

2 Medjool dates, pits removed

1½ large oranges, such as navel, or 3 small oranges, such as mandarin, peeled and cut into segments

1. Add all the ingredients to a blender and blend for 2 to 3 minutes, until the smoothie reaches the consistency you desire.

2. Serve immediately, or refrigerate for up to 24 hours. You can also pour the smoothie into ice cube trays and freeze it for up to 6 months. To use, just put some of the frozen cubes back into the blender for a minute.

VARIATION

If you want to make this even more fun for kids to eat, you can pour the smoothie mixture into ice pop molds and freeze them. They should take about 6 hours to set, and then your kids can enjoy yummy ice pops with a hidden serving of veggies inside.

PREP TIME: About 5 minutes

Apple Pie Smoothie

IF YOU WANT to enjoy apple pie for breakfast without the guilt, try this smoothie. It has the taste of apple pie but with far fewer calories! Many apple varieties will work in this recipe; I like Honeycrisps because they’re so sweet and full of flavor. Cortland or Gala apples also work beautifully. If you like a little more tartness, try McIntosh or Granny Smith.

MAKES 3½ CUPS (840 ML)

1½ cups (360 ml) cashew milk (see Basic Nut Milk)

1½ cups (210 g) ice

2 large apples, cored and cut into quarters

1 to 2 Medjool dates, pits removed

1½ teaspoons cinnamon

¼ teaspoon ground nutmeg, optional

1. Mix all the ingredients in a high-powered blender on high speed for 1 to 2 minutes, until the smoothie reaches the consistency you desire.

PREP TIME: About 5 minutes