September 4, 2014

Almost Dairy

As we get older, our bodies produce less of the lactase enzyme, which digests the lactose in dairy products. If dairy is giving you gas, bloating, or intestinal cramps, try these substitutions.

Dairy is an important source of protein and fat, so it's good to substitute it with foods that have similar nutritional profiles such as nuts, winter squash, purslane, and borage leaves.

For delicious recipes featuring plant-based protein, visit the Healthy Eating Program's recipe page.

Almond Milk


Soak 2 cups raw, organic almonds in 4 cups water overnight.

Drain, rinse, and place in a blender with 4 more cups water.
Add a pinch of salt.
Blend well.
Strain off the liquid. This is your almond milk!
Store it in the fridge for up to 5 days.

Click this link for a blueberry chia lime smoothie recipe to enjoy your almond milk.

Save the almond pulp and add it to cauliflower flatbread or any recipe that calls for almond flour.


Cashew 'Cheese' Cake


Preheat oven to 350 degrees.
For the crust, blend well in food processor:
2 cups quick oats

1 cup almond flour - or leftover almond meal from making almond milk
1 teaspoon cinnamon
a pinch salt
2 tablespoons maple syrup
3 tablespoons coconut oil

Flatten crust into greased pie plate.

For the cake, blend well in food processor:
2 cups cashews*, soaked in boiling water for 15 minutes and then drained
½ cup maple syrup
2 eggs OR 4 tablespoons flaxseed meal dissolved in just as much water
1 teaspoon vanilla extract
½ teaspoon each: cinnamon and nutmeg
a pinch salt
Spread evenly over crust.

Bake at 350 degrees for 35 minutes.
Spread fruit jam (no sugar added) over the top (I like raspberry) if you like.
Delicious!

*If you have a cashew sensitivity (they are in the poison ivy family, believe it or not), just use almonds instead.

You can also try this parsley cashew spread for a nutty, protein-rich delight. It makes a great pasta sauce.

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