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.

Serendipity is finding exactly what you’re looking for, without looking for it. Like this mural I happened upon while wandering Logan Square. It was serendipitous that 1.) the wall perfectly matched my fav new heels and 2.) it started pouring 2 seconds after this photo was taken. When it rains it pours and June was jam-packed with a flurry of activity. It’s those moments of joy before you even know what’s coming at you that make the journey though. Let’s flashback to a few of my June favorites over the last month below.

Every month I like to take a moment to reminisce on all the little discoveries that brought joy to my day, whether a workout that left me inspired or a meal that I’ll remember forever. Here’s the rundown on June Favorites:

1.) Favorite Fashion Finds: A New Day Michaela Pumps

Not sure whether it’s happenstance or the Target curse, but I found myself meandering through an array of cute new sandals at Target this past weekend and walked away with two pairs when all I really came for were some sandwich bags – oops. These bright red block heels can add a pump of color whether dressed up or casual. And get this, they’re less than $30! Plus, Target is running a 20% off sale now through July 4! Super comfortable, though note these run a bit narrow – so don’t feel shy to go with the wide cut.

2.) Favorite Breakfast: Purely Elizabeth Vibrant Oats

I LIVE for color and these bold, superfood-filled oats from Purely Elizabeth are EVERYTHING. I happened upon these while perusing Plum Market in Old Town after a Soul Cycle class. It was like the universe wanted me to try them with that bright “on sale” sign saying, try me! buy me! I’m a sucker for marketing (even though I work in marketing), so I bought every kind. The one above gets its vibrant blue hue from spirulina, a superfood loaded with antioxidants and known to detoxify, lower blood pressure and boost energy. They’re also relatively low in sugar (6g from coconut sugar) and come with a crunchy granola topping (the Purely Elizabeth granola is pure crack).

3.) Favorite Refreshment: Limitless Lightly Caffeinated Sparkling Water

Limitless Coffee is known for sourcing beans from farms that are wet washed so they’re free of contaminants (more on that here). I’m a big fan of their cold brew coffee and iced matcha, so I was thrilled to see a new offering when they exhibited at the asweatlife Fitness Festival a couple weeks ago. This sparkling water gets a bit of a caffeinated kick from green coffee beans. No calories, no sugar and no artificial ingredients makes this a hybrid between LaCroix and green tea, which has about the same amount of caffeine (35mg). I tried the Blood Orange and Cucumber Pear – both oh so good without being overpowering flavor-wise.

4.) Favorite Snack: Purely Pecans Sweet Potater Pecan Butter

I visited the Smart Foods Expo last week to explore the latest in the better for you and plant based food arena. There’s a lot of exciting stuff underway, but my favorite of the show was this Purely Pecan Sweet Potater Pecan Butter made with pecans, sweet potatoes and a touch of maple and cinnamon. Tastes just like pecan pie in a jar! Also, some fun facts: pecans are the most antioxidant-rich tree nut and the copper in pecans helps to reduce inflammation, like that caused by arthritis. I smothered these apples slices with pecan butter, shredded coconut and extra pecans for a healthy take on a “cookie” that was a super easy afternoon snack.

5.) Favorite Workout: 606 Workout with Shred415 and Lululemon

Every summer, Shred415 and Lululemon partner to offer free outdoor workouts across the city. The workouts are taught by Shred415 instructors and follow a similar high intensity interval training format, alternating between running exercises and body weight strength training. I went to the workout on the 606 trail in Bucktown last week and it was a scorcher – the weather and the workout! Four trainers split the group of 30-40 in half with one group focusing on running drills for the first half of the hour-long session while the other group did strengthening exercises like curtsies and split jumps for some cardio. Everyone who attended not only got the workout for free, but also got a free session at Shred415 – score! Plus, there was a burpee competition at the end and well, I’m always in it to win it, so I scored a bonus 5-pack. I’ll be going again next Thursday, July 12, if you want to join me!

6.) Favorite Recipe: Paleo Pop Tarts with Strawberry Chia Jam

This was my first foray into baking with alternative flours and it did not disappoint! Mashed banana added just the right amount of natural sweetness and stickiness to keep this dough together. The pop tarts are filled with a strawberry chia jam that takes roughly 10 minutes to make and can be added to everything from oatmeal to yogurt. The real eye pop is the Pearl Butter Smarty Pants coconut butter, which serves as the icing. This one’s a bit time consuming, but a fun morning activity and a definite show-stopper!

7.) Favorite Plant-Based Meal: Beyond Burger Lettuce Wraps

Before Beyond Meat came along, veggie burgers were mostly bean or soy-based flimsy patties that tasted nothing like the real thing. That’s fine and good for some, but if you’re craving a better version of a thick and juicy burger, Beyond Burger will straight-up fool you. The texture is on point and the beet juice gives it a tenderness and pink color before cooking that will leave you in awe. I paired mine with a butter lettuce “bun”, a juicy beef steak tomato and creamy avocado slices for a hearty plant-based meal that rivaled even the best burger joints.

8.) Favorite New Restaurant: Pacific Standard Time

I visited Pacific Standard Time in Chicago’s River North a few weeks ago for a work event and was awed by every bite, but especially the desserts from Natalie Saben, former pastry chef at Grace. Saben even earned a 30 under 30 award from Zagat at her prior gig, so it’s no surprise that she continues to bring it at Pacific Standard Time. This new American restaurant opened about 2 months ago under the helm of Erling Wu-Bower (opening chef of Nico Osteria) and Joshua Tilden (former director of strategic operations at One Off Hospitality). Favorites of the night were the bright sungold tomatoes with creamy burrata, crispy chicken with pistachio aillade and the toasted vanilla macaron with banana semifreddo and candied hazelnuts (shown above).

9.) Favorite Workout Jams: Spin Class – June 2018 on Spotify

This was my last month of teaching on the reg at Cycle X Studio before taking the summer off to do more outdoor biking. Just in time, Cardi B and Drake dropped some mega hits to add to my list of favorite songs for the month. Even though I’ll be taking the summer off from teaching, I’ll still keep my monthly playlists running. Follow me on Spotify (search for Meghan Shookman) to always have a fresh list of songs to power you through your workouts.

10.) Favorite Bar: Parson’s Chicken & Fish

There are three reasons I love Parson’s: 1.) it’s a dog-friendly patio, which means Moose gets to join in the fun 2.) it’s a block and a half from my house and 3.) they serve the best dang frozen beverages in town, including the negroni and an always-rotating specialty frozen cocktail. It’s a hipster scene for sure, but always filled with adorable puppies and their loving furparents on sunny days.

That’s a wrap on June! Can’t wait to see what July has in store!

The post June Favorites appeared first on The Shooks Life.