FitSugar

DIY: Homemade Almond Milk

FitSugar — Wed, 20 Jul 2011 12:34:45 PDT

If you are lactose intolerant, vegan, or just looking for a delicious alternative to milk, try making almond milk. You'll discover almonds create a rich, creamy, and sweet milk that you can use countless ways. Pour it over your cereals or granola, substitute it for milk when baking, or make it the cream base for savory or sweet sauces. Store your almond milk in a glass milk jug for a vintage look.

As for the leftover almond meal, don't throw it out; instead, try adding the leftover meal to muffin, pancake, or cookie recipes. It will give your baked goods a crumbly, crunchy texture and a delicious almond flavor. If you plan to make nut milks regularly, try using a reusable Nut Milk Bag rather than disposable cheesecloth.

See the full almond milk recipe.

Got Something Else Besides Milk? 5 Delicious Milk Substitutes

Heather Dale — Fri, 04 Mar 2011 04:00:19 PST

With my sensitive stomach and a lactose intolerant fiancé, you won't find any dairy milk in my fridge. What you will find instead is goat's milk, rice milk, and almond milk, and I'm fully satisfied with all of the above - ice cream on the other hand is a slow work in progress. Thankfully with all the dairy free options on store shelves today, it's easy to steer clear of milk and choose some yummy alternatives. Whether you're vegan or trying to give up cow's milk for health reasons, here are some delicious substitutes.

A Reader Recipe: Holiday Cranberry Smoothie

Fit Community — Thu, 09 Dec 2010 07:30:04 PST

This cranberry smoothie recipe was shared by FitSugar reader JuicyNoelle in our Healthy Recipe community group.

The little cranberry, such an under appreciated fruit. For years cranberry juice has been thought to reduce or eliminate urinary tract infections, but more recent studies have also linked this tiny tart goodie with antioxidant and anti-inflammatory benefits along with benefits in fighting heart disease and cancer. Reacquaint yourself with cranberries in this yummy holiday cranberry smoothie.

See the recipe when you

Serving Size: One 16 ounce serving (300 calories per serving)

Ingredients:

* 1 cup fresh or frozen cranberries
* 2 cups water
* 1 1/2 cups almond milk (I like the Blue Diamond brand, Original flavor)
* 1/4 cup cashews (give the raw ones a try)
* 1/8th Teaspoon Stevia
* 4 ice cubes

For complete directions visit Green Lemonade.

Got a similarly delicious recipe? Head on over to the Healthy Recipe community group and share one of your own.

Milk Wars: Cow, Soy, Rice, Almond, Hemp, Oat, Oh My!

FitSugar — Thu, 29 Jul 2010 03:47:06 PDT

Regular cow's milk was the only kind of milk you'd find in my fridge when I was a kid, but as I grew older (and discovered lactose wasn't my best friend), I switched over to nondairy alternatives like soy and rice milk. Now they have so many different milk variations (one of the reasons the Dairy Federation wants to restrict use of the word "milk"), so how do you know which is the most nutritious choice for you? Check out the chart below.

Serving Size: 1 cup	Calories	Tot. Fat (g)	Sat. Fat (g)	Chol. (mg)	Sod. (mg)	Carbs (g)	Fiber (g)	Sugars (g)	Protein (g)
Skim Milk	80	0	0	less than 5	125	13	0	12	8
1% Milk	110	2.5	0	15	125	13	0	12	8
2% Milk	130	5	0	20	125	13	0	12	8
Whole Milk	150	8	5	35	125	12	0	12	8
Plain Soymilk	100	4	.5	0	120	8	1	6	7
Vanilla Soymilk	100	3.5	.5	0	95	11	1	8	6

To see how these compare to rice, almond, hemp, and oat milk,

Serving Size: 1 cup	Calories	Tot. Fat (g)	Sat. Fat (g)	Chol. (mg)	Sod. (mg)	Carbs (g)	Fiber (g)	Sugars (g)	Protein (g)
Plain Rice Milk	120	2.5	0	0	100	24	0	11	1
Vanilla Rice Milk	130	2.5	0	0	105	27	0	12	1
Plain Almond Milk	35	2.5	0	0	180	2	0	0	1
Vanilla Almond Milk	40	2.5	0	0	180	3	0	0	1
Plain Hempmilk	100	6	.5	0	25	10	0	6	2
Vanilla Hempmilk	130	3	.5	0	120	20	1	18	4
Plain Oat Milk	130	2.5	0	0	110	24	2	19	4
Vanilla Oat Milk	130	2.5	0	0	110	25	2	20	4

Wow, what a huge difference among all these varieties! Skim milk is low in calories and fat, and high in protein, but if you can't digest lactose or want a dairy-free option, plain soymilk is your best bet. If sodium is your concern, better skip the almond milk and pour on some plain hemp. But if you're watching your calories, almond milk has dramatically fewer per serving than all the other milks. Tell me, after seeing this chart, will you be picking up a different kind of milk this week?

Milk Breakdown

FitSugar — Fri, 08 Feb 2008 14:45:00 PST

Isn't it amazing how many types of milk are available? You can get cow's milk, but if you're lactose intolerant or vegan, you can use soy milk instead. If you're worried about the possible health risks of eating too much soy, you can pick up some rice milk. If you're not into the watery consistency, then there's always almond milk. Basically, you have a lot of options.

Nutritionally speaking, ever wonder how all these types of milk compare? If so then

Serving Size = 1 cup	Calories	Total Fat (g)	Saturated Fat (g)	Cholesterol (mg)	Carbs (g)	Sugars (g)	Protein (g)
Skim Milk	90	0	0	less than 5	13	12	8
1% Milk	110	2.5	1.5	15	13	12	8
2% Milk	190	16	2	20	7	3	8
2% Chocolate Milk	170	5	3	20	24	23	8
Whole Milk	150	8	5	35	12	12	8
Half and Half	320	28	16	80	8	8	8
Heavy Cream	800	96	56	320	0	0	0
1% Buttermilk	100	2.5	1.5	15	12	12	8
Plain Soy Milk	130	4	.5	0	13	7	11
Vanilla Soy milk	150	3	0	0	23	15	7
Chocolate Soy Milk	180	4	1	0	28	14	8
Plain Rice Milk	120	2.5	0	0	24	11	1
Vanilla Rice Milk	120	2.5	0	0	23	10	1
Chocolate Rice Milk	160	3	0	0	34	28	2
Almond Milk	90	2.5	0	0	16	14	1

Well there you have it. If you're watching your calorie intake, skim milk or almond milk are definitely the way to go. If you're trying to lower your cholesterol, I'd stick with cholesterol-free soy, rice, or almond milk. If you're trying to get more protein in your diet, than surprisingly enough, plain soy milk is the best choice. When choosing which one, it all comes down to your dietary or ethical preference, but I'd only use heavy cream in small quantities.

Almond Milk: It's Dairy, Cholesterol and Soy Free

FitSugar — Thu, 24 Jan 2008 02:30:00 PST

If you're lactose intolerant or vegan, then you obviously steer clear of cow's milk. It's great that there are a few milk alternatives out there, but if you've ever tried them, you know they're not perfect. There's soy milk which tastes a lot like regular milk, but some people don't want to drink it because they're concerned about the health risks of eating too much soy. There's also rice milk, but it's kind of thin and watery, and has a grainy aftertaste.

Then there's almond milk, which is by far my favorite. Have you ever tried it? It's made by soaking almonds in water, and then they're ground into a liquid. Since these nuts have a soft texture, mild flavor and light coloring (when skinned), the liquid looks and tastes like sweet milk, making it a great substitute.

Interested in seeing the nutritional info? Then

One cup has only 2.5 g of fat and zero saturated fat so it's great if you're watching your cholesterol. It doesn't have a ton of protein, but it does have 30 percent of your daily calcium. Plus it only has 90 calories, which is less than soy milk (110), cow's milk (102), and rice milk (130).

This Lowfat Vanilla Almond Milk from Pacific Natural Foods tastes like a creamy vanilla milkshake (I'm not kidding). They also make Chocolate Almond Milk for even more of a treat. If you want more of plain taste, you can just buy the Original or Unsweetened flavors.

Fit's Tips: Almond milk is delicious if you drink it alone or in your cereal, but you can also substitute it for cow's milk in your recipes.

Dairy-Free Ways to Get Your Chocolate Fix

Jenny Sugar — Fri, 18 May 2012 14:29:20 PDT

If dairy products don't sit well with your belly or you choose to eat a vegan diet, then you can still satisfy your chocolate cravings. Although milk chocolate is made with dairy, many dark chocolate products are not. Just be sure to read the label before indulging in any chocolatey treat. I've done the legwork for you and gathered a list of my favorite dessert products and recipes that don't contain a drop of milk, butter, or cream.

Use vegan chocolate chips and whip up a batch of vegan chocolate mouse made with this simple three-ingredient recipe.
Endangered Species makes a few varieties of dairy-free dark chocolate including Dark Chocolate With Cranberries and Almonds, Dark Chocolate With Mint, Dark Chocolate With Blueberries, and Dark Chocolate With Espresso Beans.
Get baking and prepare these decadent vegan brownies made with a secret ingredient: spinach. Top with fresh fruit puree or enjoy it on its own.
If you prefer a crunchy cookie, then bake up a healthier, vegan version of Thin Mints.

See more dairy-free chocolate ideas after the break!

Staying Vegan on the Big Day: Wedding Menu Options

Jenny Sugar — Fri, 18 May 2012 01:15:45 PDT

Even though wedding meals typically include bacon-wrapped scallops, filet mignon, and wedding cake smothered in buttercream frosting, you can still enjoy a delicious vegan menu if you, your partner, or your guests follow this animal-free diet. A little creative planning is all it takes, and since many venues, caterers, and bakers are being asked more about vegan options, chances are your venders will be able to accommodate your needs. When planning your own wedding, here are some tasty ideas for your vegan meal.

Cold Hors d'Oeuvres

Crispy sweet-potato pancakes topped with apple cinnamon chutney
Mini shot glasses of roasted red pepper hummus with carrot and celery sticks
Dates filled with soy cheese and wrapped in crispy portobello strips

Warm Hors d'Oeuvres

Tomato oregano risotto cakes topped with dairy-free pesto
Roasted veggie skewers with cardamom ginger dressing for dipping
Falafel balls with tzatziki sauce

Salads

Baby spinach with golden beets, candied walnuts, and raspberry vinaigrette
Mixed greens with ripe pears, edamame, sunflower seeds, and an avocado ginger dressing
Cucumber, tomato, and basil salad with cubes of baked tofu and balsamic vinaigrette

See vegan options for the main course, dessert, and brunch course after the break!

4 Coffee Break Tips to Boost Your Energy (It's Not Just About Caffeine!)

Self — Wed, 16 May 2012 04:15:34 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

Are the words "coffee break" kind of an oxymoron to you? Probably so if you are just guzzling your grande while you are still at your desk and barely even looking up from your work. While it's true that caffeine can provide you with a jolt of energy, taking an actual break to enjoy your coffee could be the key to getting a better energy buzz from your cup of joe.

The folks at Gevalia introduced me to the idea of fika, the traditional Swedish coffee break that Swedes take two times per day to enjoy a cup of coffee and a snack. Self has reported that taking a true coffee break can leave you feeling happier and more sociable. I thought the idea sounded interesting and I gave it a try for myself and found that I felt more energized from the combination of stepping away from my work and drinking the coffee than I normally do from just downing my java on the go. Read on for some ways you can enjoy a fika of your own.

Adventures in Ingredients: Aloe Vera

Camilla Salem — Thu, 19 Apr 2012 10:42:59 PDT

For weeks, I'd been eying these spiky succulent leaves at Berkeley Bowl. I always knew that aloe vera came from this common plant, but never thought I would actually need or want the opportunity to work with it myself. And then there's the whole issue of cooking with it and how to harvest it. It's popular in coconut water these days, but other than that, ingesting it is somewhat uncommon. But those who regularly eat or drink this strange succulent rave about its supposed health benefits, from healing acne to curing cancer.

I did a quick scan of the Internet on how to cut and prepare fresh aloe vera right from the leaf. I found several recipes for smoothies featuring fresh aloe vera pieces and one that served it poached with lime juice. A smoothie sounded more appetizing. Honestly, I got a little bit nervous when I found out that the dark red sap that apparently seeps out should not be ingested or it will cause unpleasant digestive issues. Still, I went for it.

Filleting this piece of aloe vera was a strange experience: I was on the lookout for that dark red sap, though I didn't ever encounter it. The aloe vera gel looked sticky and mucous, not delicious (or even edible). I'd read in a few places that aloe vera on its own is kind of bitter, so of course, I immediately cut off a piece and took a bite. It tasted like nothing, but I did notice a strange sensation in my mouth and my tongue went a little numb. To find out what I did with the fresh fillet of aloe vera, keep reading.