How to Make Almond Milk at Home?

Recently I have read and heard information that most of the milk sold in the supermarkets is not of best quality and often it does not provide you with the nutrition bio-milk provides you with. Some of the low-fat cow milk as well as the packaged almond and soya milks might contain artificial sweeteners, such as aspartame or others that are said to have negative effects. 

Benefits of Almond Milk

Almond milk is a very nutritions product that can be a substitute to cow milk. Therefore, it is a very good as part of a vegan diet. It contains protein and unsaturated fats.

Because of the unsaturated fat, almond milk does not raise cholesterol levels and reduces the risk of heart problems. Because of its content of omega-3 fatty acids, it helps to lower bad cholesterol. 

Apart from that, almond milk is high in mineral and vitamins, which makes it a very healthy choice.

Compared to the cow milk, almond milk is lower in fats and calories, so it is recommended if you aim to loose weight.

Who should NOT drink almond milk?

You should not drink almond milk if you have any nut allergies.

It should not be given to infants who need breastfeeding. It cannot substitute the nutrition that breastfeeding gives and it might develop nut allergies in the infants.

How to make it?

1. Soak the amount of almonds you would like in water for overnight (at least 6 hours). Do not use too much almond if you do not think you would drink it in 3 days (this is how long it stays fresh). Try with just one cup.
2. Drain the almonds.
3. Put them in a blender
4. Add water; ratio 2:1 water:almonds (so for a cup of almonds - two cups of water)
5. Sweeten it up with 1 date, vanilla and coconut sprinkles. 
6. Blend until you have a smooth white foamy liquid 
7. Separate the almond skin from the liquid with a drainer (you can also use a cloth)

Keep the leftover from the almond skin and use it for various purposes as you would like - in your breakfast, for baking, etc. 

Nutrition Facts

Almond milk (raw) Nutrition Facts	Per 1 cup
Calories	115.6
Total fat	10.1 g
Saturated fat	0.8 g
Polyunsaturated fat	2.4 g
Monounsaturated fat	6.4 g
Cholesterol	0 mg
Sodium	0.2 mg
Potassium	145.6 mg
Total Carbohydrate	3.9 g
Dietary fiber	2.4 g
Sugar	1 g
Protein	4.3 g
Vitamin B-6	1.3 %
Vitamin E	26.0 %
Calcium	5.0 %
Magnesium	13.8 %
Zinc	4.5 %
Copper	11.1 %
Iron	4.8 %

Source:

http://www.fitday.com/fitness-articles/nutrition/calories/almond-milk-nutritional-facts.html#b

http://www.buzzle.com/articles/almond-milk-nutrition-facts.html

Super Foods: Chia

General Information
Today we are going to Introduce to our public a superfood , whose qualities are all unanimous. It is commonly known as Chia . In ancient times it was so prized that it was used as a bargaining chip . These unique tiny seeds have exceptional food and structural advantages.

For centuries, chia seeds have been used as a staple food of Native Americans of the Southwest and Mexico. Known as the " running food " it’s used as a high energy food that provides more durability of the ancient Aztecs . Public is the fact that the Aztec warriors have lived through with stocks Chia during conquests . Indians of the Southwest would eat no more than one teaspoon when they were subjected to 24 -hour hikes. Other Native American tribes who ran from the Colorado River to the California coast to trade turquoise for seashells to have carried only chia seeds " for the road ."
Another unique quality of the Chia seed is that it’s high in fat - it is the richest plant source of omega 3 fatty acids .In seed contains approximately 3 to 10 times the concentration of fat, typical of most grains and 1 , 5 to 2 times protein concentration . Unsaturated fatty acids are essential ( essential ) fats are needed by your body to dissolve and absorb fat-soluble vitamins A, D, E and K. Chia seeds are rich in unsaturated fatty acids - linoleic , which the body can not synthesize itself .


Quick Facts about chia:
- There are 5 times more calcium than milk
- There are 3 times more iron than spinach
- There are 2 times more potassium than bananas
- There are 2 times more protein than other grains
- Has 2 times more antioxidants than blueberries

Chia promotes cardiovascular and heart health, healthy skin and nails and supports a healthy digestive system.


How to include chia in my diet?
2 tablespoons day soaked or ground chia - that is enzyme-rich seeds (soaked seeds take a gelatinous form). Adoption of chia that is not digested or soaking is not recommended because it can irritate the stomach.

How can you take chia
1. You can drink it.
You can place whose seeds in a glass of water and drink them. Whose place in any liquid - coffee, tea, water or juice, stir and leave them for a minute or two so be soaked well. If you leave them to soak for longer, they will become Whose gel and you can eat them with a spoon
2. You can sprinkle ... over salad, fish, vegetables, soups or added to yogurt and everything you can think of.
Chia is definitely a good addition to gluten-free diets and diets with no beans. With a few tablespoons per day added to food will start to notice the healthy support of this super food.

Recipe 
Chia Pudding
In a shaker mix 1 cup water 1/2 cup almonds, 1 banana, 3 dates and optional: a pinch of Himalayan salt 1/4 tsp cinnamon 1/4 tsp nutmeg 1/4 tsp vanilla 1 tablespoon cocoa powder. Add the mixture to the bowl with 1/4 chia seeds and mix well, leave until softened seeds (10-15 min). Stir again and enjoy!Мляко от чия


Chia Nutrition facts
Srv p/pack 33 Per 15g Per 100g
Energy           280.5K     1,870k
Protein            3.1g   20.7g
Fat, Total            4.7g   31.3g
   Saturated    0.5g    3.3g
   Trans            0.0g         0.0g
   Polyunsaturated 4.0g     26.7g
   Omega 3 ALA  2.9g     19.3g
   Omega 6 LA     1.1g     7.3g
   Monounsaturated 0.3g     2.0g
Carbohydrates      0.7g         4.7g
  Sugars                0.0g     0.0g
Dietary Fibre     5.6g         37.3g
Sodium             75mg    500mg

Keep it Strong!

Knowledge of Super Foods: Bulgur

There is a group of foods that you will often meet to be called 'Super Foods'. These super foods are called like this because they have numerous healthy benefits for your body and are super healthy! These foods are often grains or some kinds of seeds and have been eaten by our predecessors many years ago when civilization had nothing to do with how we know it today, even in BC times. So from back then until today, the Super Foods have not changed. Today, I will introduce you to one of them...

Bulgur is an ancient grain coming from the Middle East and comes from durum wheat , which is high in protein and very low in gluten. The durum wheat been cooked and dried before it becomes bulgur.

Interesting Fact: Most of the pasta in Italy is made only from durum wheat.

Bulgur is similar to rice on the way it looks, only that it grains are a little smaller, more rounded and yellowish.

Note: Anyhow, just as the rice, it doubles in size when you cook it, so keep that in mind when you are cooking.

Can be found in biological stores or Turkish supermarkets close to you.

Benefits

Bulgur is very rich in fiber (4,5g per 100gr), which helps to lower the levels of the bad cholesterol so is a good way to balance your diet with it after "cheating" with fatty foods. Dietary fiber is also good for the digestive track and facilitates the digestive processes.

Bulgur is totally suitable for vegans, vegetarians an omnivores because it gives high-quality protein for a balanced diet.

Also, because of the high content of low fat protein and dietary fiber, it is often a great addition to a low-calorie diet to help weight loss. And it easily fills you up.

Bulgur is rich in potassium, magnesium, magnesium and Vitamin B6. 

Interesting Fact: One cup of bulgur contains less fat and less calories, and has more than twice the fiber of brown rice.

Nutrition facts

Bulgur (cooked) Nutrition Facts	Per 100gr
Calories	83
Total fat	0.2 g
Saturated fat	0 g
Polyunsaturated fat	0.1 g
Monounsaturated fat	0 g
Cholesterol	0 mg
Sodium	5 mg
Potassium	68 mg
Total Carbohydrate	19 g
Dietary fiber	4.5 g
Sugar	0.1 g
Protein	3.1 g
Vitamin B-6	5%
Magnesium	8%
Iron	5%

Recipe

for 2 - 3 servings:
1 cup Bulgur
2 x tomatoes
2 x boiled eggs
2 x small spring onions
50gr white cheese
Some parsley to top up

Before you cook the bulgur, leave it in water for 20 mins and it will already starting growing in size. Leave out the water, and place it in a pan with water on the same level as the bulgur. Cook for 10 minutes. Get out the water left and mix with the rest of the ingredients.Season as you like. (The only salt we recommend is Himalayan!)

Sources:

http://growyourfamilystrong.com/superfoods/whole-grain-superfoods/bulgur/
https://www.liporidex.com/teamliporidex/entry/high-protein-superfood-bulgur-wheat-and-tasty-too
http://health.howstuffworks.com/wellness/food-nutrition/natural-foods/natural-weight-loss-food-bulgur-ga.htm

Tuesday Bonus: Bio Banana Ice-cream

Ice-cream is not one of the things people put in the list "healthy food". But this one is different ! It is fresh, it has proteins and it consist only of BANANA !


The only thing you need is Bananas (1 banana = 1 portion)

Preparation:

1. Cut the bananas in chunks
2. Put them in a freezer until they are deeply frozen
3. Put them in a blender
4. Blend until they the chunks turn into smooth ice-cream

It is recommendable to eat immediately !

Source: http://chocolatmt.blogspot.de

Enjoy and stay healthy !


Source: http://chocolatmt.blogspot.de