When life gets nuts, make nut butter. Or nut milk. Just get in kitchen and process out all those stressors. At least that’s my antidote for a case of the Sundays. This weekend I’ve been experimenting with all things nuts and let me tell you – it absolutely NUTS how easy it is to make your own nut butter or nut milks. Buckle your seat belts because I’ll be cracking (pun intended) all kinds of nut jokes as I give you the DL (that’s the down low for those not in the know) on the health benefits you’ll reap while spreading that creamy delicious pecan, pistachio or (insert favorite nut) butter.

I often joke that I’m part squirrel since I love my nut butters. After this weekend, I’ve turned into full blown squirrel, cheeks packed, chubby bunny style. And I don’t mind. I always thought it was “cute” (or maybe even a bit hippie) when people said they made their own nut butters and nut milks. Mostly because it’s so easy to buy cleaner versions (read: no sugar or salt added) and it seemed like an unnecessary amount of work. But after doing a bit of research, I discovered just how stupendously easy it is…and how ridiculously fun it can be to experiment mad scientist style with different varieties of nuts and seasonings. All that’s needed are a few simple ingredients and a high-speed food processor or blender. I use this Cuisinart food processor for absolutely EVERYTHING! I’m not much of a gadgets person (because gadgets = clutter) but this is the one piece of equipment that I use at least weekly. I’m also dying for a Vitamix…but Christmas is a long ways away…

So why so nuts for nuts? Now that everyone’s gotten over their fear factor regarding fat, nuts are back en vogue. Nuts may be high in fat, but it’s primarily the good kind of monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. Be wary of the quantities you consume though, because nuts are relatively high in calories (150-200 calories per ounce). I’m all about quality of calories over quantity though. Here are a few of the other benefits of common nuts:

Benefits of Nuts

–Almonds are among the world’s best sources of Vitamin E (37% of your daily value per 1-oz serving), which has been linked to lower rates of heart disease, cancer and Alzheimer’s disease.

–Pistachios may improve cholesterol levels and prevent the blood sugar spike after a meal. Eating 2-3 ounces per day has been shown to improve good “HDL” cholesterol levels.

-Pecans are rich sources of B-complex vitamins like riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6 and folates. Combined, these vitamins have been shown to improve metabolism.

–Walnuts are significantly higher in antioxidants and omega-3 fat compared to any other nut, which may reduce inflammation. Additionally, studies have shown that walnuts improve brain function and cognition.

–Cashews are lower in fat and higher in protein (5 grams per ounce) than most other nuts. Additionally, cashews are packed with omega 3 fatty acids, which contribute to boosting the metabolic process to burn excess fat.

Ready to get cracking yet? I thought so. Check out some of my favorite nut spread and milk recipes that anyone, yes literally anyone, can easily make at home in 10 minutes or less with just a food processor. And if you just want to make a basic pistachio or pecan butter, just omit the spices.

Golden Milk Pistachio Butter
Makes: 8 servings (about 2 T per serving)

Ingredients:
-2 C of roasted pistachios
-1/2 T honey (like Beekeeper’s Natural Wildflower Raw Honey)
-1 T coconut oil
-1/2 tsp cinnamon*
-1/4 tsp ground ginger
-1/4 tsp turmeric

 

 

 

Directions:
Step 1: Place all of the ingredients in a food processor and process until smooth (8-10 minutes)**, scraping the sides as necessary. Add additional coconut oil or even olive oil if the mixture is too dry.
Step 2: Store in a covered mason jar in the fridge.

*For a standard pistachio butter, omit the cinnamon, ground ginger and turmeric.
**If you’d like a butter that is more green in color, option to blanch the nuts first and then gently rub off any brownish skin. Let cool and dry completely. Note: I kept the skins on to save time and retain all the nutritional value.

Salted Chocolate Pecan Butter made with Superfood Cacao
Makes: 16 servings (about 2 T per serving)

Ingredients:
-4 C of roasted pecans
-1 T of honey (like Beekeeper’s Naturals Superfood Cacao Raw Honey)
-1 T coconut oil
-2 T cacao powder (like Navitas Organics)*
-1/2 – 1 tsp of sea salt

 

Directions:
Step 1: Place all of the ingredients in a food processor and process until smooth (4-8 minutes), scraping the sides as necessary.
Step 2: Store in a covered mason jar in the fridge.

*Omit the cacao powder for basic pecan butter.

Cashew Milk
Makes: 5 1/2 C

Ingredients:
– 1 C raw cashews
– 2 Medjool dates, pitted*
– 3 1/2 C water
– 1/4 tsp sea salt
– 1 tsp pure vanilla extra
-1/4 tsp cinnamon

 

Directions:
Step 1: Soak the cashews in boiling water for 15 minutes to soften. Alternatively, option to soak at room temperature overnight, or at least 4 hours.
Step 2: Once the cashews are softened, drain and rinse. Place in a high speed blender with the remaining ingredients. Blend until light and frothy.
Step 3: Store in the fridge in an enclosed container for up to 3 days. I like to store in a couple of mason jars since you will want to shake the milk to redistribute the sediment each time you consume it.

*Option to use honey or maple syrup rather than the Medjool dates. Also, if your dates are too dry, soak in warm water for 10 minutes.

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It’s never too early for chocolate. Especially when there is a royal wedding to watch. Yes or yes? This chocolatey bowl of baked oats and Navitas Organics cacao powder is just what the doctor ordered on this chilly Saturday morning. Look for the dEATs on this bowl of yum below!

It’s a wee bit chilly this morning, but I’m determined to go to the Green City  Farmer’s Market this morning in Lincoln Park. While I’ve already killed one sage plant this year, I continue to retain the hope that this is the year my black thumb will turn green. Only time will tell! Stay tuned for my debacles in trying to keep a simple herb alive. How my bulldog continues to survive at life is beyond me.

Given the chill, I was yearning for something to warm me up this morning. During the week, I usually make a standard bowl of oatmeal with Quaker Oats original packets and some frozen fruit (wild blueberries are my fav), but I love that everything slows down a bit on the weekends so you can take a bit more time to indulge. Knowing that I’m headed to the Farmer’s Market and will likely pick up lots of fresh veggies & fruit, I felt a little less guilty about a chocolate indulgence for breakfast. But, this isn’t as indulgent as you may think since the chocolatey goodness comes from superfood cacao powder, carob chips and my specialty vegan chocolate sauce.

Not familiar with carob chips? Well, get familiar my friends! Also know as the “other chocolate chip”, these little bits of goodness resemble chocolate, but are vegan, dairy, nut and gluten free. Carob chips are made from the pods of the carob tree, which is in the pea family and native to the Mediterranean region. The pods are dried and ground up to make carob powder, which is then used to make carob chips. Carob has a natural sweetness and is less bitter than chocolate, but don’t expect it to be quite as rich and velvety as chocolate. Check out the additional health benefits of carob in this article from Dr. Axe, including reducing cholesterol, aiding upset stomachs and managing blood sugar.  Now, on to the cacao breakfast bake!

Cacao Breakfast Bake
Serves: 1

Ingredients:
– 1/3 C rolled oats
– 2 T almond flour
– 1 T cacao powder (like Navitas Organics)
– 1/4 tsp baking powder
– 1 T maple syrup (omit if Whole30)
– Pinch of salt
– 1/3 C unsweetened vanilla almond milk
– 1 tsp coconut oil, melted
– 1/2 tsp vanilla extract
– 1 T carob chips
– Your choice of toppings (shown: strawberries, coconut flakes and vegan chocolate sauce)

Directions:

Step 1: Preheat over to 325 degrees F. Coat an individual ramekin or oven safe bowl with coconut oil or cooking spray of choice.

Step 2: In a medium bowl, whisk together the oats, almond flour, cacao powder, baking soda and salt. Add the wet ingredients to the bowl – maple syrup, almond milk, vanilla and coconut oil. Mix until combined. Fold in the carob chips. Reserve a few for topping.

Step 3: Spoon the batter into the greased ramekin or oven-safe bowl, topping with the remaining carob chips. Bake for 15-20 minutes, depending on preferred thickness.

Step 4: Remove from the oven and anxiously await the cooling process – approximately 5 minutes. Enjoy with your favorite toppings!

Recipe adapted from Running with Spoons.  Enjoy this cacao breakfast bake!

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