Peanut Butter Date Protein “Milkshake” (Frullato di Burro d’Arachidi e Banana con Proteina)

This was originally a “smoothie”, but with the lack of berries and solid ingredients, it usually comes out to the consistency of a thick milkshake.  You can, of course, adjust the thickness by adding or reducing the amount of milk.  Also, more yogurt can be used to thicken the consistency if you prefer the smoothie consistency.

Usually I split this with Gotspark, in which he has a big glass and I have a little one.  If you’re a guy and/or have higher caloric needs, this could easily be one serving.  However, if you’re “watching” like me, this is probably best shared with someone else.

Peanut Butter Date Protein “Milkshake”

Serves 1-2 

2 tablespoons chunky peanut butter

1 large banana, broken into chunks

1 pitted Medjool date, soaked in hot water for 5 minutes if dry

Scant scoop vanilla protein powder (I like Tera’s Whey Organic Bourbon Vanilla)

Scant scoop ground flax

1/4-1/3 cup Greek yogurt

A few dashes of cinnamon

1 1/2 cups of Unsweetened almond milk or grass fed cow’s milk

Handful of ice

Blend for 1-2 minutes.

Peanut Butter Date Protein "Milkshake" - The Clean Gourmet

Frullato di Burro d’Arachidi e Banana:

1-2 porzioni

Ingredienti:

2 cucchiai di burro d’arachidi

1 banana grande, spezzettata

1 dattero, impregnato d’acqua calda per 5 minuti e snocciolato

1 cucchiaio colmo d’integratore di proteina alla vaniglia

1 cucchiaio colmo di semi di lino macinati

una pallina di yogurt greco

qualche pizzico di cannella

50-100 ml di latte di mandorle, di soia o di vacca (secondo i tuoi gusti)

una manciata di ghiaccio

Come fare:

Frullate tutti gli ingredienti per 1-2 minuti.

 


Fruity Chia Pudding (Budino di Semi di Cia alla Frutta)

Chia in many ways outdoes flax; first of all, chia does not need to be ground up in order to absorb all of its benefits, which include: as much protein as flax (but, unlike flax, is a complete source of protein), twice the phosphorous, more than double the calcium, and less fat.  Also, chia is packed with gelatinous fiber, meaning it is especially effective for lowering cholesterol, and it alkalizes the body.

Besides adding chia to smoothies, yogurt and salads, this pudding is a great way to introduce a good dose of chia into your diet.

*Note:  Matsu was not around during the action, so the in-process photos are mine and way inferior!  I hope you enjoy his lovely pictures of the finished product though 🙂

Serves 1-2 

Ingredients:

1/2 nectarine, 1/2 banana, a few figs or other fruit, mashed

2 tablespoons chia seeds

2/3 cup almond milk, coconut milk or any other milk

1/2 teaspoon vanilla extract (or you can have fun and do 1/4 teaspoon vanilla, plus 1/4 teaspoon coconut, ginger or some other extract)

1 teaspoon honey, agave or maple syrup

pinch salt

What to do:

Mix all of the ingredients in a small bowl (not too small, as the mixture will double in size) and let sit in fridge for 4 hours or more,  stirring once to ensure all chia seeds come in contact with liquid.

Mix again before serving.

Fruity Chia Pudding - The Clean Gourmet

1-2 porzioni

Ingredienti:

1/2 nettarina

2 cucchiai di semi di cia

2/3 tazza di latte di mandorle, latte di cocco o qualsiasi tipo di latte

1/2 cucchiaino di estratto di vaniglia (oppure 1/4 cucchiaino di vaniglia, più 1/4 cucchiaino di estratto di cocco, zenzero o qualsiasi altro tipo)

1 cucchiaino di miele, agave oppure sciroppo d’acero

pizzico di sale

Cosa fare:

Mescolate tutti gli ingredienti in una scodella piccola (ma non troppo piccola, perché la mescolanza raddoppierà) e lasciatelo in frigo per almeno 4 ore, agitando una volta.

Agitate un’altra volta prima di servire.

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Almond and Oat Bran Muffins (Muffin di Mandorle e Crusca d’Avena)

Almond and Oat Bran Muffins (Muffin di Mandorle e Crusca d’Avena)

Makes 20 muffins 

These are not too sweet and are a great way to use up leftover almond pulp from making almond milk.  Of course, if you’re adventurous you can certainly try using pulp from making a different kind of nut milk J.

If you want to make these without having to make nut milk, try substituting with 1¾ cups nut meal plus a bit more milk (I’d try an extra ¼ cup) and adjust it from there.

I don’t like very sweet things so if you prefer a sweeter muffin, add another tablespoon or two of maple syrup.  Maple syrup is a very potent sweetener, so if you choose to use honey in place of the syrup, you will get an even less sweet result.

Dry Ingredients:

scant 2 cups almond pulp

1½ cups oat bran

1 teaspoon salt

2 teaspoons baking powder

½ teaspoon baking soda

2 teaspoons cinnamon

Wet Ingredients:

2 eggs

1 cup applesauce

1 cup almond milk or milk of your preference

2 tablespoons coconut oil

2/3 cup currants

1 tablespoon maple syrup

½ teaspoon apple cider vinegar

½ cup unsweetened coconut flakes

What to do:

Preheat oven to 350 degrees Fahrenheit.

Mix dry ingredients until fluffy- you may need to use hands to de-crumble almond pulp.

Almond and Oat Bran Muffins

Whisk wet ingredients until incorporated.  Add wet ingredients to dry ingredients and mix until just blended.

 Almond and Oat Bran Muffins

Scoop batter into muffin tins and bake for 20 minutes.

Almond and Oat Bran Muffins

Let cool in muffin tins for 5-10 minutes before serving.  These will keep for 3-4 days when stored in an airtight container.  Store in refrigerator for slightly longer shelf life.

Muffin di Mandorle e Crusca d’Avena:

Fa 20 muffin

Ingredienti Secchi:

2 tazze scarse di poltiglia di mandorle

1½ tazze crusca d’avena

1 cucchiaino di sale

1 cucchiaio di levito

½ cucchiaino di bicarbonato

2 cucchiaini di cannella

Ingredienti Umidi:

2 uova

1 tazza di purea di mele

1 tazza di latte o latte di mandorle

2 cucchiai d’olio di cocco

2/3 tazza di ribes essiccati

1 cucchiaio di sciroppo d’acero

½ cucchiaino d’aceto di sidro di mele

½ tazza di cocco essiccato

Cosa Fare:

Fate scaldare il forno a 180 gradi Centigradi.

Mescolate gli ingredienti secchi finché la miscela sia soffice (dovrete probabilmente usare le mani per sbriciolare la poltiglia di mandorle).

Mescolate gli ingredienti umidi da parte.

Unite gli ingredienti secchi e umidi facendo attenzione a non mischiare troppo.

Versate la pastella in una teglia da forno (idealmente quella per i muffin) e mettete nel forno.  Se usate la teglia da muffin, saranno pronti tra 20 minuti.  Invece, se usate la teglia normale da forno, controllate tra 30 minuti per la cottura.  Appena cotto, tirate dal forno e lasciate nella teglia per 5-10 minuti prima di servire.


Creamy Almond Milk (Latte di Mandorle Cremoso)

This nut milk has the consistency of low fat milk.  If you like a thinner consistency, add more water.  If you like it even creamier, add more coconut milk.  The long soaking and blending time also contribute to the creamy, full-bodied texture of the milk.  If you are doing a smaller nut, such as pistachio, you could probably get away with soaking for less time.  Alternatively, if you use brazil nuts, you might want to soak for another six hours.

If you like sweetened almond milk, I recommend soaking and blending a PITTED date along with the almonds.  You can also add agave or maple syrup.

I like the base of coconut milk, but if you don’t have it or dislike it, simply omit.  I actually like Trader Joe’s brand of light coconut milk best.

The nut milk bag is a lot less messy and works really well, but a cheesecloth or fine mesh strainer will do the job.  In fact, my first tries involved a strainer and then cheesecloth, but I gave in and got the nut milk bag.  It’s easy to find on the Internet, cheap and is perfectly suited for the job 🙂 .

I like to keep mine in a glass milk jar so I can shake it up since the milk is not homogenized and will definitely separate.

Per gli italiani, ho fatto un pò fatica spiegare gli attrezzi che servono, dunque fatemi sapere se qualcosa non ha senso o se sapete com’è meglio chiamarli!

What you need: 

1 cup raw almonds (or other nuts, if you like)

1/2 tsp salt

About 1/2-2/3 cup light coconut milk (optional)

2.5 cups water

Nut milk bag, cheesecloth or fine mesh strainer

What to do:

Soaking

Soak nuts in about two cups water for 24 hours in a cool place.  (Refrigerator works well.)

Straining

Drain and rinse nuts in a colander and place in blender.  Add salt, coconut milk and 2.5 cups water.

Blender

Blend for three (yes, three) minutes.

Straining Squeezing Nut Milk Bag

Place nut milk bag over large measuring cup and pour almond mixture into bag.  Squeeze pulp until fully wrung (perhaps best to do in two batches).

Pouring

Pour milk into pitcher or glass jar and refrigerate.  Lasts about 3-4 days.

Almond Meal

Use pulp for baking or add to oatmeal!

Cosa serve:

1 tazza di mandorle crude (o altro tipo di frutta secca, se preferite)

1/2 cucchiaino di sale

Circa 1/2-2/3 tazza di latte di cocco (facoltativo)

2.5 tazze d’acqua

Borsa di rete apposta per fare il latte di mandorle, della stamigna oppure un colino col rete sottile

Cosa fare:

Saturate le mandorle per 24 ore con circa 2 tazze e mezza d’acqua.  Tenete in un posto fresco.  (Nel frigo va benissimo.)

Colate e sciacquate bene le mandorle e mettete in frullatore.  Aggiungete sale, latte di cocco e 2,5 tazze d’acqua.

Frullate per tre (sì, tre) minuti.

Mettete la borsa di rete dentro una scodella e versateci la mescolanza.  Stringete la borsa finché la poltiglia sia abbastanza secca (è meglio farlo in due lotti).

Versate il latte in un broccale o vasetto e mettete in frigo.  Dura circa 3 o 4 giorni.

Usate la poltiglia per fare dolci salutari o mettete nei cereali caldi!

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