Yoga Journal Singapore — April-May 2017

PHOTO: JENNIFER OLSON; FOOD STYLIST: ERICA M

CNEISH; PROP STYLIST: NICOLE DOMINIC

MACADAMIA MILK PISTACHIO MILK CASHEW MILK

SMART CHEF

eat well

This nut milk is sweet on its own, with no

need for added sugars and only 50 to 60

calories per serving. It’s typically fortified

with vitamins and provides about half your

daily B12, a vitamin critical to nerve and blood-

cell health. To increase protein count, some

milks contain ingredients beyond macadamia

nuts and water, such as pea protein.

GOOD FORCurries or smoothies

MACADAMIA-MILK BERRY SMOOTHIE

Combine 1 tbsp chia seeds and ½ cup

macadamiamilk in a cup; set aside 10 minutes.

In a blender, process milk-chia mixture, ½ cup

fresh berries, and 1 tsp honey until smooth.

The nuttiest-tasting of the bunch, pistachio

milk has about 30 calories per serving and

offers more fiber than many of its counterparts.

It’s hard to find in a store, so consider blending

your own (see “Make your own milk,” below).

GOOD FORCreamed vegetables or as stock

inlentil soups

CREAMY ASPARAGUS CASSEROLEChop

16 asparagus spears into 2-inch pieces, then

steam until just tender. In a bowl, mix 1¼ cups

pistachio milk with 8 oz softened light cream

cheese. Stir in asparagus. Pour mixture onto a

greased 1-quart baking dish; sprinkle with 1 cup

seasoned breadcrumbs. Bake at 375° until

bubbly, 25 minutes.

More buttery than nutty, cashew milk typically

has between 25 and 40 calories per serving, but

some brands are more concentrated, add sugar,

and may contain up to 100 calories. It naturally

has a small amount of iron and calcium.

GOOD FORStirring into pancake or French

toast batter

OLD-FASHIONED PANCAKESIn a bowl, sift

1½cups all-purpose flour with 3½ tsp baking

powder, 1 tbsp sugar, and 1 tsp salt. Make a well

in the center; pour in 1¼ cups cashew milk, 1

egg, and 3 tbsp canola oil; mix until smooth.

Heat an oiled pan over medium heat. Scoop ¼

cup batter into pan for each pancake; brown on

both sides.

To yield about 1 cup of nut milk, simply rinse

¼ cup nuts (for a creamier milk, first soak

them for 4–6 hours), blend with 1 cup water,

and strain through a cheesecloth.

MAKERS

For added flavor plus antioxidants,

stir these into 1 cup of nut milk.

taste

If you want ... Add

vanilla milk 1/2 tsp vanilla extract

chocolate milk 1 tsp unsweetened cocoa powder

spiced milk ½ tsp nutmeg or cinnamon

49

april / may 2017

yogajournal.com.sg

The other nut milks

Make your own milk

Almond milk has become the go-to nondairy staple, with sales up 250 percent over the past five years,

according to a 2016 Nielsen report. Now, almond-milk alternatives are crowding supermarket shelves. Here

are three uniquely creamy varieties, plus tips from Jonathan Poyourow, RD, assistant professor of culinary

nutrition at Johnson & Wales University, to help you find the one that suits your tastes.By Amy Gorin, MS, RDN