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.

The post Nuts for Nuts appeared first on The Shooks Life.

You know what makes me happier than a basket of puppies? This ORANGE CRANBERRY BREAD & ORANGE HONEY BUTTER. Okay, maybe not a as happy as a bundle of slobbery bulldogs, but close. Both of these recipes are graced with the sweetness of raw honey, which, as it turns out, has oodles of benefits beyond its tantalizing natural sweetness. Get the dEATs for my newfound favorite honey recipes and learn more about how raw, unpasteurized honey could be the next cure for the common cold (and more).

First, let’s set the record straight on raw honey: this isn’t the highly pasteurized stuff with eons of shelf life most commonly found at your grocery store. Raw honey is the pure, unfiltered and unpasteurized liquid gold made by bees from the nectar of flowers. It’s loaded with antioxidants and beneficial plant compounds like polyphenols. It’s the closest thing to sticking your hand in a beehive, which is not recommended for obvious reasons.

Pasteurized honey, removes the yeast to extend the shelf life and improve the texture. It’s then filtered to remove any debris (which could include beneficial pollen) as well as air bubbles to improve the appearance. Some honey then goes through an ultrafiltration process to make it more transparent. All of this heat and processing removes many of the abundant compounds like make honey a powerful natural antioxidant, antibacterial and antifungal compound.

So all this goes to show that raw honey may be your new bae (that’s best friend forever for not in the know). Need more convincing? Check out some of the impressive benefits of raw honey.

Top 5 Benefits of Raw Honey

1.) Powerful Antioxidant
Raw honey includes nearly 30 types of bioactive plant compounds called polyphenols, which act as antioxidants to combat free radicals. Many studies have linked these polyphenols to reduction inflammation and reduction in heart disease. In fact, according to Healthline, some honeys have as many antioxidants as fruits and vegetables.

2.) Energy Booster
Honey is made up of mostly sugar (80%), water (18%) and a smaller percentage of minerals, vitamins, proteins and pollen (2%). It’s no surprise then, that sugar gives us energy. But, the thought may not have occurred to you that it’s the perfect running fuel. The sugar is easily absorbed by the body in the form of glycogen, giving a boost of energy pre or post exercise. According to Dr. Oz, studies shown honey to be the best form of carbohydrate to consume before exercise and on par with glucose, which is the sugar used in most energy gels.

3.) Antifungal and Antibacterial
Honey naturally contains hydrogen peroxide, an antiseptic. Studies have shown that raw honey can kill unwanted bacteria and fungus. Manuka honey, a type of honey native to New Zealand, has also been used in medical settings to treat wounds because of its effectiveness in killing germs and aiding tissue regeneration.

4.) Sleep Aid
There are two ways that honey triggers better sleep. First, the natural sugar found in honey, called glycogen, raises insulin levels slightly and triggers the body to produce tryptophan. You might be familiar with tryptophan since its the same compound made famous for making us sleepy after a big Thanksgiving dinner. Second, also provides a small boost of available energy so that our bodies don’t wake up in the middle of the night looking for fuel. You heard it here, a spoonful of honey makes for a good night’s rest.

5.) Sore Throat and Cough Suppressant
Finally, a spoonful of honey when added to hot water or tea can help to coat a sore throat and ease the pain. Additionally, raw honey has been shown to be just as effective as over-the-counter cough suppressants. So next time you feel the tingle of a sore throat or cough, add a spoon of powerhouse honey to ease the pain and give your immune system a boost of antioxidants.

So like, woah – those honey bees know what they’re cooking. Raw honey has a ton of amazing benefits. And, it’s dang delish! Read on for a few of my favorite honey-rific recipes to start reaping the benefits.

CRANBERRY ORANGE PECAN BREAD
Makes: 1 loaf

Ingredients:
-3 C of flour + 2 T
-1 T Beekeeper’s Naturals Raw Honey (I like the thick molasses flavor and texture of the Buckwheat variety)
-1/2 tsp Red Star Platinum instant yeast
-2 tsp coarse sea salt
-3/4 C pecans, roughly chopped
-3/4 dried cranberries, roughly chopped
–zest of 1 orange
-1 1/2 C warm water (about 95 degrees Fahrenheit

Directions:

Step 1: Prep the bread 12-16 hours in advance by placing all of the ingredients in a medium mixing bowl. Stir to combine. Note that the dough will be really sticky, but avoid adding more flour. Do your best to form into a ball-like shape within the bowl and cover tightly with plastic wrap. Due to the yeast, the dough will double in size over the next 12-16 hours. Allow to sit on your countertop at room temperature.
Step 2: Get ready to bake the bread by pre-heating the oven to 450 degrees Fahrenheit. Place a fair amount of flour on the counter top. Remove the plastic wrap covering from the dough then, using a spatula, remove the dough from the mixing bowl and place on the floured surface. Spread a light coating of flour on top of the dough and form it into a ball. Place on top of a large sheet of parchment paper. Then use a sharp knife to create an “x” on top of the dough. Cover the dough loosely with plastic wrap and allow to rest for 30 minutes.
Step 3: While the dough rests, place a Dutch oven in the heated oven. You want it to be piping hot when you’re ready to add the dough. After 30 minutes, place the parchment paper and dough in the base of the hot Dutch oven. Cover and put back in the oven for 25 minutes. After 25 minutes, take the cover off the Dutch oven and allow the bread to bake for another 8-10 minutes.
Step 4: Once the bread is done baking and has a hard, golden crust, remove from the oven. Place the parchment with bread on the counter top to cool for 30 minutes. Then, slice and enjoy!

ORANGE HONEY BUTTER
Makes: 1 mason jar

Ingredients:
-12 T unsalted grass-fed butter at room temperature like that from Vital Farms
-1/4 C of Beekeeper’s Naturals Raw Honey (I like the light floral flavor of the Wildflower variety)
-1/4 tsp cinnamon
-1/8 tsp sea salt
-1/2 tsp pure vanilla extract
–zest of 1/2 an orange

Directions:

Step 1: Add all of the ingredients to a small mixing bowl. Blend together until combined and creamy in texture.
Step 2: Place in a mason jar and store on the counter top or enjoy immediately as a spread on your favorite baked goods or add a dollop to coffee.

HONEY BADGER WHISKEY COCKTAIL
Makes: 2-3 cocktails

Ingredients:
-3-4 shots of whiskey (I like Basil Hayden’s Bourbon)
-3 tsp of Beekeeper’s Naturals Raw Honey (I used the Wildflower variety)
-2 tsp of water
-1 lemon

Directions:
Step 1: Heat the honey over the stove top. I placed the honey in a metal measuring cup directly on top of the grate of my stove top at medium heat. Once warmed and viscous (should flow freely), add to a glass mason jar. Add the whiskey and water to the mason jar, cover and shake to combine. Place the mason jar in the fridge to cool.
Step 2: Once the whiskey mixture is cooled, remove from the fridge and disperse among the cocktails glasses. Add a squeeze of lemon to each glass and a spiral of the lemon rind. Add a large ice cube, or two, swirl and enjoy!

Thanks to Beekeeper’s Naturals for sending me a sampling of their raw honeys to try!

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