Almonds: hazelnuts, Brazil nuts, or almost any other type of nut you likeYIELD: ABOUT 5 CUPS LF ‹30
Almond milk is the king of all-purpose nondairy milks—mild in flavor, low in calories, and a cinch to make at home. If you’ll be using the milk in a savory recipe, omit the dates.
1 cup almonds, soaked for 8 to 12 hours and drained
5 cups filtered water
3 pitted dates (optional)
1/2 teaspoon lemon juice
Pinch of sea salt
Combine all ingredients in a high-speed blender and blend until smooth. Strain the mixture through a nut milk bag (see page 21 for instructions) and chill thoroughly.
Per cup*: about 70 calories, 2.5g fat (trace sat), 10g carbs, 1g fiber, 2g protein
*These nutritional values are approximate, due to variations in milk yield of almonds.
SUBSTITUTIONS
Almonds: hazelnuts, Brazil nuts, or almost any other type of nut you like
Dates: 1 to 2 tablespoons agave nectar, coconut nectar, any other liquid sweetener, or stevia to taste
VARIATIONS
Vanilla Almond Milk: Blend in 1 teaspoon vanilla extract.
Almond Cream: Reduce the water to 2 to 3 cups to make a rich cream.
Extra-creamy milk: Blend in 1 teaspoon sunflower lecithin.
Chocolate Almond Milk: Blend in cacao powder or nibs and additional date(s) to taste.
TIP
Save the leftover pulp to make almond flour (see page 21-22).
YIELD: ABOUT 1 1/2 CUPS ‹30
When you want to add richness to a recipe, look no further than fresh coconut milk. It’s thinner and much lower in fat than the canned stuff, but it still tastes plenty creamy.
1/2 cup chopped young coconut meat
1 cup coconut water
1/2 teaspoon lemon juice
Pinch of sea salt
Combine all ingredients in a high-speed blender and blend until smooth. Strain the mixture through a nut milk bag, if desired, and chill thoroughly before serving.
Per 1/2 cup: 62 calories, 4.6g fat (4g sat), 5g carbs, 2g fiber, 1g protein
SUBSTITUTIONS
Coconut meat: 1/4 cup unsweetened shredded coconut (making sure to strain the mixture through a nut milk bag after blending)
If you’ve never hacked and scraped a young Thai coconut (the large white kind with a conical top, not the fuzzy brown variety) before, please Google “how to open a young coconut + video” and watch a couple of tutorials online before attempting to open one yourself. It’s very important to see how it’s done, rather than just read instructions! Once you’re confident in your hacking skills, you can save time and money by purchasing a case of nine coconuts (try your local Asian market for the best prices) and harvesting the water and meat all at once. Fresh coconut water will keep in the fridge for 1 to 2 days, and young coconut meat will last for 3 to 4 days when refrigerated. For longer-term storage, coconut water and meat can be frozen separately for up to one month; simply defrost fully before using in any recipe. I like to freeze chopped coconut meat and coconut water in 1/4 or 1/2 cup portions so that when I want to use some in a recipe, I can easily thaw a premeasured amount.
YIELD: ABOUT 2 CUPS ‹30
If you like your nondairy milk to have plenty of protein and omega-3 fats, then hempseed milk is for you. And the best part? It doesn’t have to be strained! Just stir or shake well before serving.
1/4 cup hempseeds
2 cups filtered water
2 teaspoons agave nectar
1/2 teaspoon lemon juice
Pinch of sea salt
Combine all ingredients in a high-speed blender and blend until smooth. (You can blend in an additional 1 to 2 tablespoons of hempseeds if you want a thicker, richer milk.) Chill thoroughly before serving.
Per cup: 136 calories, 9g fat (1g sat), 6.8g carbs, 1g fiber, 7.3g protein
SUBSTITUTIONS
Agave nectar: coconut nectar, any other liquid sweetener, 1 pitted date, or stevia to taste
HEMPSEEDS
Hempseeds contain all essential amino acids and a perfectly balanced 3:1 ratio of omega-3 fats to omega-6s.
YIELD: ABOUT 3 CUPS ‹30
One word to describe this milk: luxurious. It’s like pecan pie in a glass. I actually prefer it unstrained; it tastes thicker and richer that way.
1/2 cup raw pecans, soaked for 4 to 6 hours and drained
2 cups filtered water
2 tablespoons maple syrup
1/2 teaspoon vanilla extract
1/2 teaspoon lemon juice
1/4 teaspoon ground cinnamon
Pinch of sea salt
Combine all ingredients in a high-speed blender and blend until smooth. Strain the mixture through a nut milk bag, if desired, and chill thoroughly before serving.
per cup: 162 calories, 13g fat (1g sat), 11.8g carbs, 2g fiber, 1.7g protein
SUBSTITUTIONS
Maple syrup: agave nectar, coconut nectar, any other liquid sweetener, 3 to 4 pitted dates, or stevia to taste
YIELD: ABOUT 2 CUPS LF ‹30
For a straight-up dose of leafy green goodness, you need nothing more than a couple frozen bananas and some nondairy milk. Sometimes, it’s nice to go back to basics. (See photo, page 39.)
2 frozen ripe bananas, broken into chunks
1 cup Almond Milk (page 30)
1 cup packed fresh spinach
2 pitted dates (optional)
Combine all ingredients in a high-speed blender and blend until very smooth. Add a few ice cubes and blend again if a colder smoothie or thicker texture is desired. Serve immediately.
Per cup: 164 calories, 1.9g fat (trace sat), 37.7g carbs, 5g fiber, 2.8g protein
SUBSTITUTIONS
Almond Milk: any other nondairy milk
Spinach: 1 to 2 large kale leaves, tough stems removed
Dates: 1 tablespoon agave nectar, coconut nectar, any other liquid sweetener, or stevia to taste
Although only two of my smoothie recipes contain spinach or kale, I actually include greens in all the smoothies I make at home. I encourage you to add greens to your smoothies, too, whenever possible—it will muddy the color a little bit, but it will send the nutritional value through the roof.
Please note that I do include the optional ingredients such as dates and hemp protein when calculating the nutrition info for my smoothies.
YIELD: ABOUT 3 CUPS LF ‹30
If you’re just getting into green smoothies, then berries, especially a mixture of them, are your best friends. They cover up any hint of leafiness in a smoothie like this.
1 frozen ripe banana, broken into chunks
1 cup Almond Milk (page 30)
1/2 cup fresh or frozen raspberries
1/2 cup fresh or frozen blackberries
1/2 cup fresh or frozen blueberries
1 cup packed fresh spinach
1 to 2 pitted dates (optional)
Combine all ingredients in a high-speed blender and blend until very smooth. Add a few ice cubes and blend again if a colder smoothie or thicker texture is desired. Serve immediately.
Per cup: 101 calories, 1.3g fat (trace sat), 22.6g carbs, 6g fiber, 2g protein
Almond Milk: any other nondairy milk
Berries: any combination of berries totaling 1 1/2 cups
Spinach: 2 to 3 large kale leaves, tough stems removed
Dates: 1 tablespoon agave nectar, coconut nectar, any other liquid sweetener, or stevia to taste
Yield: about 2 cups LF ‹30
I like to keep a premixed container of this super food-packed mixture in my fridge at all times. Add a spoonful or two to any smoothie recipe for a boost of fiber, protein, and omega-3 fats. If you’re missing any of the ingredients (or if there’s one you dislike), no biggie—just leave it out.
3/4 cup ground flaxseed
1/2 cup hemp protein powder
1/4 cup chia seeds
1/4 cup maca powder
1/4 cup spirulina
2 tablespoons dulse flakes
Combine all ingredients in a small container with a lid. Close the lid and shake the container to mix. Blend 2 tablespoons into any smoothie recipe to instantly boost the nutrition. Store the mixture in the refrigerator.
Per serving: 64 calories, 3.1g fat (trace sat), 5.4g carbs, 3g fiber, 4.5g protein
YIELD: ABOUT 3 CUPS LF ‹30
Get ready for an island delight! Pineapple is the #1 source for the inflammation-quelling enzyme bromelain, so this smoothie will calm your body and your mood. Many people dislike the gritty, somewhat grassy texture and taste of hemp protein at first. I didn’t fall in love with it until I tried it paired with pineapple, like in this piña-colada-esque sipper.
1 frozen ripe banana, broken into chunks
1 1/2 cups coconut water
3/4 cup chopped pineapple, fresh or frozen
1/2 medium ripe mango, peeled, seeded, and chopped (or 1/2 cup frozen mango chunks)
2 to 4 tablespoons hemp protein powder (optional)
1/4 cup chopped young coconut meat (optional)
1 to 2 pitted dates (optional)
Combine all ingredients in a high-speed blender and blend until very smooth. Add a few ice cubes and blend again if a colder smoothie or thicker texture is desired. Serve immediately.
Per cup: 145 calories, 3.2g fat (2g sat), 27.9g carbs, 5g fiber, 4.2g protein
SUBSTITUTIONS
Coconut water: orange juice, almond milk, any other nondairy milk, or filtered water
Hemp protein: any other vegan protein powder
Coconut meat: 1 to 2 tablespoons Coconut Butter (page 92)
Dates: 1 tablespoon agave nectar, coconut nectar, any other liquid sweetener, or stevia to taste
YIELD: ABOUT 3 CUPS LF ‹30
When I randomly happened upon the combo of blackberries and pear one day, I was hooked. Both fruits contain impressive amounts of fiber, so this smoothie is great for digestion. Hemp protein pairs especially nicely with pear, too, so add it here if you like. (See photo, page 28.)
1 frozen ripe banana, broken into chunks
3/4 cup Almond Milk (page 30)
1 large ripe pear, peeled if desired, cored, and chopped
1 cup fresh or frozen blackberries
2 tablespoons hemp protein powder (optional)
2 pitted dates (optional)
Combine all ingredients in a high-speed blender and blend until very smooth. Add a few ice cubes and blend again if a colder smoothie or thicker texture is desired. Serve immediately.
Per cup: 140 calories, 1.6g fat (trace sat), 30.9g carbs, 7g fiber, 4g protein
SUBSTITUTIONS
Almond Milk: any other nondairy milk
Hemp protein: any other vegan protein powder
Dates: 1 tablespoon agave nectar, coconut nectar, any other liquid sweetener, or stevia to taste
It’s advisable to keep a supply of frozen bananas in your freezer at all times. Allow the bananas to ripen (with plenty of dark brown spots on the skin), then peel them. Arrange them on a baking sheet and freeze them for at least 8 hours or overnight. Once frozen, transfer them to a plastic zip-top bag to store in the freezer. The more ripe the bananas when you freeze them, the more natural sweetness they’ll lend to your recipes.
YIELD: ABOUT 2 1/2 CUPS ‹30
Ever had one of those delicious, terrible-for-you Cherry Mash candies? This is like one of those, but made with real food, and served in a frosty glass. Cherries contain anthocyanins that have been found to reduce inflammation and other risk factors for heart disease.
1 frozen ripe banana, broken into chunks
1 1/4 cups Almond Milk (page 30)
1 cup pitted fresh or frozen cherries
2 tablespoons Coconut Butter (page 92)
2 pitted dates (optional)
Combine all ingredients in a high-speed blender and blend until very smooth. Add a few ice cubes and blend again if a colder smoothie or thicker texture is desired. Serve immediately.
Per cup: 192 calories, 8.9g fat (7g sat), 28.6g carbs, 5g fiber, 3g protein
SUBSTITUTIONS
Almond Milk: any other nondairy milk
Coconut Butter: 1/4 cup chopped young coconut meat
Dates: 1 tablespoon agave nectar, coconut nectar, any other liquid sweetener, or stevia to taste
Peaches ‘n Creamsicle Smoothie (below), Cherry Mash Smoothie (page 38), Basic Green Smoothie (page 33)
YIELD: ABOUT 3 CUPS LF ‹30
Since I’m not a fan of strong orange flavor, I take this creamsicle-like smoothie down a different path by using peaches. Mango or papaya would work just as well. Coconut butter adds extra unctuousness, but isn’t essential.
1 frozen ripe banana, broken into chunks
1 cup Almond Milk (page 30)
1/2 cup orange juice
1 cup fresh or frozen sliced peaches
1 tablespoon Coconut Butter (page 92) (optional)
2 pitted dates (optional)
Combine all ingredients in a high-speed blender and blend until very smooth. Add a few ice cubes and blend again if a colder smoothie or thicker texture is desired. Serve immediately.
Per cup: 172 calories, 4.1g fat (3g sat), 34g carbs, 4g fiber, 1.8g protein
SUBSTITUTIONS
Almond Milk: any other nondairy milk
Orange juice: coconut water or filtered water
Peaches: mango or papaya
Dates: 1 tablespoon agave nectar, coconut nectar, any other liquid sweetener, or stevia to taste
YIELD: ABOUT 3 CUPS LF ‹30
Indian restaurants often serve refreshing mango lassis to cool your palate after a spicy curry. As such, this goes especially well with Vegetable Korma Masala (page 158). Include a pinch of ground cardamom for extra Indian flair.
2 large ripe mangos, peeled, seeded, and chopped (or 2 cups frozen mango chunks)
1/2 cup coconut water
1/2 cup chopped young coconut meat
1/2 teaspoon lemon juice
Pinch of sea salt
Combine all ingredients in a high-speed blender and blend until very smooth. (If using frozen mango, you can add 1/4 to 1/2 cup filtered water or additional coconut water if the mixture is too thick.) Add a few ice cubes and blend again if a colder drink or thicker texture is desired. Serve immediately.
Per cup: 145 calories, 4.9g fat (4g sat), 27g carbs, 4g fiber, 1.2g protein
SUBSTITUTIONS
Coconut water: filtered water plus 1 tablespoon agave nectar or other liquid sweetener
Coconut meat: 1/4 cup Coconut Butter (page 92) plus 1/4 cup filtered water
YIELD: ABOUT 2 CUPS ‹30
Inspired by my most-loved elixir at one of my favorite restaurants, Bliss Raw Café in Dallas, Texas, this sweet ‘n cinnamon-y treat can double as a drinkable dessert.
1/2 cup hempseeds
1 1/2 cups filtered water
2 tablespoons agave nectar
2 to 3 teaspoons ground cinnamon
2 to 3 teaspoons mesquite powder (optional)
1/2 teaspoon lemon juice
Pinch of sea salt
2 tablespoons melted coconut oil
Combine all ingredients except the coconut oil in a high-speed blender and blend until very smooth. With the machine running, pour in the coconut oil in a thin stream, blending until well-incorporated. Refrigerate until thoroughly chilled, shake well, and then serve.
Per 1/2 cup serving: 209 calories, 15.8g fat (7g sat), 10.8g carbs, 2g fiber, 7.4g protein
SUBSTITUTIONS
Agave nectar: coconut nectar, any other liquid sweetener, or stevia to taste
Mesquite powder: maca powder
Filtered water: coconut water
POD POWDER
Naturally sweet mesquite pod powder helps balance blood sugar and provides healthy doses of dietary fiber, protein, and minerals.
YIELD: ABOUT 3 CUPS LF ‹30
Strawberries, often underappreciated in the nutrition department, are one of the lowest-calorie fruits and are a good source of fiber and vitamin C. Although you can use fresh strawberries, frozen ones work better, as they help give the smoothie a thicker, icier texture. I recommend including the dates here to help take the bitter edge off the cacao nibs.
1 frozen ripe banana, broken into chunks
2 cups Almond Milk (page 30)
1 1/2 cups frozen strawberries
2 heaping tablespoons cacao nibs
1 teaspoon vanilla extract
2 pitted dates (optional)
Combine all ingredients in a high-speed blender and blend until very smooth. Add a few ice cubes and blend again if a colder smoothie or thicker texture is desired. Serve immediately.
Per cup: 130 calories, 4.5g fat (2g sat), 22.9g carbs, 5g fiber, 2.8g protein
SUBSTITUTIONS
Almond Milk: any other nondairy milk
Frozen strawberries: frozen raspberries, or fresh strawberries or raspberries (decreasing the amount of almond milk to 1 1/2 cups)
Cacao nibs: 2 tablespoons raw cacao powder, unsweetened cocoa powder, or carob powder plus 1 extra pitted date
Dates: 1 tablespoon agave nectar, coconut nectar, any other liquid sweetener, or stevia to taste
YIELD: ABOUT 2 CUPS LF ‹30
I’ve made this as a bedtime snack just as often as I’ve made it for breakfast. You’ll feel like you’re eating a big, chilled slice of homemade apple pie—just without all the chewing!
1 large apple, peeled if desired, cored, and chopped
3/4 cup Almond Milk (page 30)
6 to 8 walnut halves, dry or soaked and drained
3 pitted dates
1/2 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
Pinch of sea salt
Combine all ingredients in a high-speed blender and blend until very smooth. Add a few ice cubes and blend again if a colder smoothie or thicker texture is desired. Serve immediately.
Per cup: 147 calories, 5.1g fat (trace sat), 25.3g carbs, 4g fiber, 2.1g protein
SUBSTITUTIONS
Almond Milk: apple juice or any other nondairy milk
Walnuts: pecans
Dates: 1 tablespoon maple syrup, agave nectar, coconut nectar, any other liquid sweetener, or stevia to taste
VARIATIONS
Include 2 to 4 tablespoons soaked and drained raw cashews for an extra-rich and creamy version.
Sprinkle each serving of the finished smoothie with 1/8 teaspoon freshly grated nutmeg.
Include a handful of spinach to make it a Green Apple Pie Smoothie.
YIELD: ABOUT 2 1/2 CUPS ‹30
You knew I had to include at least one naughty chocolate smoothie, didn’t you?! This indulgent cacao-laced treat is a surprisingly good source of both fiber and protein.
2 frozen ripe bananas, broken into chunks
1 1/4 cups Almond Milk (page 30)
1/4 cup cacao nibs
2 tablespoons Almond Butter (page 92)
1 teaspoon vanilla extract
2 pitted dates (optional)
Combine all ingredients in a high-speed blender and blend until very smooth. Add a few ice cubes and blend again if a colder smoothie or thicker texture is desired. Serve immediately.
Per cup: 275 calories, 15g fat (4g sat), 36.3g carbs, 8g fiber, 6g protein
SUBSTITUTIONS
Almond Milk: any other nondairy milk
Cacao nibs: 3 tablespoons raw cacao powder, unsweetened cocoa powder, or carob powder plus 1 extra pitted date
Almond Butter: cashew butter or peanut butter
Dates: 1 tablespoon agave nectar, coconut nectar, any other liquid sweetener, or stevia to taste
VARIATIONS
Add 1 to 3 teaspoons of maca powder.
After blending all ingredients together, with the machine still running, stream in 1 tablespoon of melted coconut oil.
