Delicious Easy Nutritious Coconut Milk

freshly made coconut milk

freshly made coconut milk

Recently I discovered that the “organic” nondairy milk that I’d been buying wasn’t so organic. It’s right there on the ingredients label, I was just blinded by the “organic” in big letters on the front of the package. I’ll add more to this post next week detailing what I learned, but for today I wanted to give you all who saw my post on Instagram, Facebook and Twitter this super simple recipe for coconut milk.

Once I figured out that the only way I was going to get nondairy milk without all the junk added to it was to make it myself I started looking around for the easiest and least expensive way to do this. Almond and cashew milk are fine, but pretty expensive when you’re buying organic nuts AND it’s a little more work than I want to invest.

I’ve yet to try making brown rice milk, which I will and will post about later, but today I had a bunch of coconut flour and shredded coconut and decided to give coconut milk a try.

For my first batch I went with the coconut flour method mostly because I could skip the blender step.

Coconut Flour Milk

Ingredients

4 cups filtered hot water
1 cup organic coconut flour
1/4 teaspoon sea salt

Ingredients

Mix the water, coconut flour and sea salt in a large measuring cup. Set aside for at least 30 minutes. Pour through a very fine sieve, cheesecloth lined colander or nut milk bag. You could also pour through a coffee filter set on top of your coffee pot. Once no more milk is coming through the sieve, press down on the flour to express as much milk as possible. Most people discard the coconut flour that’s left over but I used mine to make a nondairy cream cheese. You could also use it to thicken sauces, stew, soup, or gravy.

My Review: the milk tastes flat and watery, not a lot of flavor. I’ll use it to make a smoothie but won’t make it this way again.

 

Shredded Coconut Milk

Ingredients

4 cups filtered hot water
2 cups organic shredded coconut

Instructions

Pour the water over the shredded coconut in a blender. Set aside for at least 30 minutes or until the water has cooled enough to safely blend. Blend for a few seconds. It doesn’t take much. Pour through a very fine sieve, cheesecloth lined colander or nut milk bag. You could also pour through a coffee filter set on top of your coffee pot. Once no more milk is coming through the sieve, press down on the flour to express as much milk as possible.

The left over shredded coconut can be used in any recipe calling for shredded coconut, however it won’t have as much flavor or fat since these were expressed into the milk, but you will get the bulk and the fiber. You could also just add to your smoothies, pancake batter, home made bread, or yogurt.

My Review: the milk tastes fabulous! I don’t drink milk, even nondairy milk but I had to stop myself from drinking the whole batch and calling it breakfast. I thought I would have to add some sea salt at least, if not vanilla and sweetener, but this milk doesn’t need a thing.

The milk will separate as it sits, just shake it up before you use it. I don’t worry about skimming the fattier cream off the top because I try to add coconut oil to my diet every day anyway.

Protein Smoothies – Kick ‘Em Up

Sometimes I get tired of protein powder shakes, add ice cubes and some water, blend, yawn. So I start playing around with the basic recipe and suddenly my mornings are a lot more interesting. I’m using stevia as a sweetener but you can use monk fruit, Splenda, or any other healthy sweetener.

Strawberry Flaxtini

To your chosen protein powder recipe add 1/2 cup frozen or fresh strawberries and 1 tablespoon ground flax seed. If all you have is whole flax seed add them by themselves in the blender and process until ground, then add the remaining ingredients.

Mocha Monkey

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1/2 banana, 1 tablespoon cocoa powder, 1/4 cup cold coffee, 1 teaspoon stevia.

Green Energy

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1 cup spinach leaves, 1/2 pear or apple, 1 teaspoon stevia.

Ginger Kick

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1/2 pear or apple, 1/2 banana (optional), 1 teaspoon ground ginger, 1 teaspoon stevia.

Mocha Magic

To your chosen protein powder recipe add 1 & 1/2 cup unsweetened nondair milk, 1 tablespoon cocoa powder, 1/4 cup cold coffee, 1 teaspoon stevia.

Pineapple Smile

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1 cup chopped pineapple, 1 teaspoon stevia.

Cinnamon Roll Smoothie

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1 teaspoon ground cinnamon, 1/2 teaspoon vanilla extract, 1 teaspoon stevia.

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admin on March 3rd 2015 in Beverages, Fruit, Kid Friendly, Recipes

Maple Cream Cheese Spread

maple sweetened vegan cream cheese spread

I’m not going to give you exact amounts for this one because it would ruin the fact that this delish spread is so darn easy. So here’s the “recipe” – mix real maple syrup into cream cheese or vegan cream cheese. That’s it. No need to add anything else. I experimented a bit to see if adding things like vanilla, sea salt, orange zest would make it any better and they really don’t, although you could add orange zest just to give it a slightly different flavor.

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admin on February 7th 2015 in Kid Friendly, Recipes, Starches, Vegetarian

Apple Pear Coconut Compote

healthy breakfast recipe or low calorie dessert recipe

This is a very versatile recipe for a hot breakfast on a cold day or a light dessert. I used apples and pears because that’s what I had on hand, but you could use only apples or only pears or any combination of the two as long as it equals 6 pieces of fruit. To be honest with you I don’t always peel my fruit, especially when not cooking for company, but this recipe does taste better if you remove the peel and if you’re serving it to children you’ll find they’ll like it better without the peel. The peel is extra chewy and slightly bitter. Since I don’t like to waste food I save the peels to add to smoothies.

You don’t need to add the oatmeal or the coconut oil for this recipe to work, I added them because I wanted the health benefits of each and also I was going for a little bit of a fruit crumble/compote. If you don’t add the oatmeal you shouldn’t need to add the water. And yes, I know that adding the oatmeal means this isn’t really a compote, but I’m keeping the recipe name because I like how it sounds :)

P.S. You could use chia seeds instead of the oatmeal – your colon will thank you tomorrow!

Ingredients

4 apples
2 pears
1/4 cup oatmeal
1/4 cup unsweetened shredded coconut
2 tablespoons maple syrup or honey or agave nectar
1/2 teaspoon powdered monk fruit or Stevia
1/4 teaspoon Stevia
1/2 teaspoon powdered ginger
2 teaspoons fresh lemon zest
1/2 cup water

Instructions

Peel and core the fruit. Set aside the peels to use in a smoothie for another day. Chop fruit into approximately 1/2 inch cubes. Place in saucepan over medium low heat. Add remaining ingredients. Cover and cook for 20 to 30 minutes until your compote is the consistency you desire.

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admin on February 1st 2015 in Dessert, Fruit, Kid Friendly, Recipes

Seasoned Steak Salad

steak-salad10

Can it get any easier than a broiled steak and a green salad? Whether you are eating low carb or just enjoy a good steak, you’ll love this steak salad.

Ingredients

1/4 teaspoon freshly ground black pepper
1/2 teaspoon garlic powder
1/2 teaspoon sea salt
1 teaspoon Italian seasoning or Herbs de Provence
2 teaspoons cooking oil
1 and 1/2 pound flank steak
mixed greens
oil and vinegar based salad dressing

Instructions

Preheat broiler.
Mix first 4 ingredients in a small bowl. Brush oil on both sides of steak. Spread herb mixture on both sides of steak. Broil six minutes per side or until done to your liking.

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admin on January 15th 2015 in Protein, Recipes

Lemon Crusted Fish

Thank you Magic Skillet!

I love how simple and versatile this lemony spread is. You can change it up in so many ways just by substituting cilantro, mint, dill, rosemary, sage, oregano … for the parsley. Just be sure to use fresh lemon zest, fresh lemon juice and of course fresh herbs.

Ingredients

1/2 teaspoon garlic
1/2 teaspoon Dijon mustard
1 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 tablespoon minced parsley
1 tablespoon olive oil

Instructions

Mix all ingredients in a small bowl. Spread on 4 fish fillets, or 2 chicken breasts, or 1/2 turkey breast, or 2 pork chops. Cook right away or allow to marinate for up to 1 hour for fish and up to 8 hours for all other meats.
Saute, bake, or grill until done.

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admin on January 5th 2015 in Protein, Recipes

Paprika Spiked Cashews

I love making spiced nuts. What I don’t love is tending to them while they slow cook on the stove or in the oven. Enter the slow cooker and suddenly I’m making more spiced nuts than a girl can handle. If you’re on my Christmas gift list I think you know what’s coming your way this year :)

Ingredients

6 cups raw cashews or mix of nuts
2 teaspoons coconut oil
1 teaspoon ground chili, cumin or curry
1 teaspoon powdered garlic
1 teaspoon cayenne pepper
1 teaspoon smoked paprika, or any good quality paprika
1 teaspoon sea salt

Instructions

Put the cashews in the slow cooker. Add the oil and stir well to coat the cashews.
Add the spices and stir well.
Cook on low for 1 hour. Uncover and cook for an additional 15 minutes.

If there are any leftover after the first day these will keep in the refrigerator for 2 weeks and in the freezer for 2 months.

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admin on December 9th 2014 in Protein, Vegetarian

Herb Crusted Turkey Breast

This year we decided to do turkey parts instead of a whole turkey and it turned out to be a great decision. We picked up 1/2 breasts, turkey legs and turkey thighs from the butcher (all with the bone in and skin on) and then I set about experimenting until I found a way to roast them that I thought would make everybody forget that there wasn’t a huge turkey presentation. My brother-in-law declared this the best turkey he’s ever had. I heard whispers around the table to the tune of “did you try the turkey?” so I think it’s safe to say that this one’s a winner.

Since it’s now past Thanksgiving I’m going to give you all the recipe for one half breast, which you can of course double, triple, quadruple as needed. I would count one package of legs or as 1/2 of a 1/2 breast so the mixture below would be for 4 legs.

Ingredients

1/2 turkey breast

1 teaspoon dried thyme

1 teaspoon dried powdered savory

1 teaspoon sea salt

1 teaspoon dried sage

1 carrot

1 onion

1 stalk celery

Instructions

Mix spices and salt together in a small dish.

Rinse turkey breast and pat dry. Rub spice mixture over the turkey breast or under the skin. Set aside overnight or proceed on to roast immediately.

Peel carrot and onion and slice into large chunks. Cut celery into large chunks. Place vegetables in bottom of roasting pan to form a bed for the turkey. Place turkey breast on top of vegetables and roast in a covered pan until the juices run clear when pierced with fork and a thermometer inserted into the thickest part of the breast registers 165 degrees F, 1 to 1 1/4 hours.

Note 1: I had 4 breasts, 4 legs and 2 thighs in the roasting pan and roasted everything for 2 and 1/2 hours. It was falling off the bone tender and not dry at all.

Note 2: The second time I made turkey this way I was all out of carrots, onions and celery (it was the week after Thanksgiving and I was still trying to use up leftovers so while I ran out and picked up turkey breasts I forgot to pick up the fixin’s) so I made a bed of quartered apples and – well lets just say WOW!

Let rest, covered with foil, for 10 minutes before carving. The temperature will continue to rise to 170 to 175 degrees F while resting.

Variations

Smash and mash 4 garlic cloves with the sea salt until it’s a paste, then mix with remaining spices.

Stir 1 to 2 tablespoons olive or coconut oil into spice mixture.

Add 1/8 to 1/4 teaspoon fresh ground black pepper to spice mixture.

Use dried crushed rosemary in place of the savory.

Use 1 tablespoon Herbs de Provence in place of the spices.

Use 1 tablespoon Italian seasoning in place of the spices.

Use 1 tablespoon Cajun seasoning in place of the spices.

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admin on December 6th 2014 in Protein

List of Low Carb Veggies For Induction Phase

This list of vegetables that are 3 net carbs or less is for those in Phase 1 or the Induction Phase of a Low Carb eating plan. I’ll be posting a list of vegetables that are 3 to 6 net carbs a bit later in the week.

1 carb

Asparagus: 4 five-inch spears
Haas avocado: ¼ small fruit or ¼ cup chopped
Bok choy: 1 cup, raw, chopped
Brussel sprout: ¼ cup raw
Broccoli: ½ cup, raw, chopped
Celery: 3 five-inch stalks
Cabbage: ½ cup, raw, shredded
Daikon radish: ½ cup, raw, sliced
Chard & kale: ¼ cup, raw, chopped
Eggplant: ½ cup slightly rounded, raw, cubes
Endive: 9 cup, raw, chopped
Green chilies: ¼ cup, diced
Green onion: ¼ cup raw, chopped
Hearts of palm: ¼ cup rounded, sliced
Lettuce: 2 ½ cup, raw, shredded
Mushrooms: ¾ cup, sliced or pieces, raw
Onion: 2 tablespoons. Chopped
Radish: ½ cup sliced
Spinach: 2 cups, fresh or ½ cup frozen

2 carb

Celery root: ¼, raw, chopped
Cucumber: 2 cups, sliced
Green beans: 10 four-inch long beans
Mustard greens: 1 cup, raw, chopped
Summer squash – such as zucchini or yellow: ½ cup, fresh, chopped or sliced
Tomato: ¼ cup rounded, chopped or sliced, raw

3 carb

Cauliflower: 1 cup, raw pieces
Fennel: ¾ cup raw, sliced
Green bell pepper: ½ medium pepper, raw
Onion: ¼ cup, raw, chopped

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admin on November 13th 2014 in Protein, Vegetarian

300 Calorie Day

We haven’t talked about the Rotation Diet here on The UnDiet – I’ll do that in an upcoming post, but I did want to give you a taste of how easy it can be to do what most people would think is impossible and that’s to have only 300 calories in a day and not be hungry.

On 300 calorie days you’ll want to use salad dressings and sauces that are 25 calories per tablespoon (or less) so that you don’t use up the majority of your calorie allotment on jazzing up your salads and veggies . I’ve included a recipe in this post, but for those of you who are crunched for time most health food stores carry these in the produce section by the lettuce or on the shelf in salad dressings section, or you can whip up your own by combining yogurt and herbs seasoned with sea salt and black pepper – my Yogurt Dill Dressing recipe will show you how it’s done and you can create endless variations from there.

Oh and if you’re checking my math and wondering why it doesn’t add up, when doing the Rotation Diet you don’t count the calories in fruits or veggies, so they’re freebies. Eat as many fruits and veggies as you want. That’s the secret to staying out of the “gorilla hunger” zone.

Breakfast

40 calories

  • apple slices dusted with cinnamon
  • coffee with 2 tablespoons half & half

Lunch

50 calories

  • green salad tossed with 2 tablespoons Yogurt Dill Dressing
  • artichoke cut in half, hairy choke removed and cooked with cut side down until tender in a broth made of white wine, vegetable broth, garlic and balsamic vinegar, allowing the broth to boil down so that the cut side of artichoke is carmelized.

Quick version: use frozen artichoke hearts instead of whole artichokes. Don’t use canned artichokes, they’re a whole different animal – a bit tough and vinegary. If you use canned artichokes you’ll not be satisfied with your lunch salad. If you’re not satisfied with your lunch salad you’ll start to think that eating healthy doesn’t really work. If you start thinking that eating healthy doesn’t work then you’ll start eating junk food. If you start eating junk food then you’ll start gaining weight and feeling lousy. If you start gaining weight and feeling lousy, you’ll get really really grumpy. If you get really really grumpy then … well you get the picture – don’t use canned artichokes.

 

Dinner

50 calories

  • celery sticks with 2 tablespoons any 25 calorie/tablespoon dressing
  • Imagine Foods Butternut Squash Soup thickened  or vegetable broth with pureed roasted onion and/or cauliflower.
  • 1/2 whole wheat roll

 

Snack

120 calories

  • 2 cups lite popcorn (if no cream in your coffee you can melt 1 teaspoon butter and 1 teaspoon honey, drizzle over popcorn, toss until well mixed – m-m-m, who needs caramel corn?!)
  • sliced apples

 

Yogurt Dill Dressing

1 serving = 2 tablespoons

Per serving: 19 calories, 1.5 net carb, 2.3 grams protein, .5 grams fat,

Since I use this recipe in my Rotation Diet menus (and another version in my low carb menus) I’m using low calorie ingredients and including the calorie count as well as the carb count for any low carbers using this.

Even if you’re going for the low calorie bang, be sure to use real mayo, not the light stuff which contains added sugar and other ingredients to make up for the loss of fat.

Stir together:

1 cube dill pesto or 2 tablespoon fresh dill, chopped
1 cube parsley pesto or 2 tablespoon fresh parsley, chopped
1/2 cup 2% Greek yogurt
2 tablespoons fresh lemon juice
2 tablespoons mayonnaise
1/4 teaspoon black pepper
1/4 teaspoon sea salt
1 clove garlic, minced

 

At the end of the day, you’ll have lost around a pound – maybe a little more, maybe a little less. That’s a nice way to recover from a day or two (or a lifetime) of unhealthy eating. Rinse and repeat.

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admin on October 22nd 2014 in Diet Plans, Recipes

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