Healing Through Eating

Raw Nut Milks and Cheeses • www.rawbayarea.com • [email protected] 1

Healing Through Eating

An introductory guide to nut cheese and fermentation


Table of Contents

Introduction ………………………………….....……. Pg. 3 Why Nut Cheese? …………………………........…. Pg. 3-4 My Story ………………………………………….......Pg. 4 How is Raw Nut Cheese a Fermented Food? ….......... Pg. 5 What Does Improved Digestion Really Mean? …..…..Pg. 6 Key Benefits of Frequently Used Nuts and Seeds ……Pg. 6 5 Reasons to Eat Fermented Food ………………...….Pg. 6 Herbed Almond “Chevre” Recipe …….……………Pg. 7-8


Introduction Did you know that 60% of the world’s population is lactose intolerant? When most people discover their inability to consume milk products, they turn to cheese substitutes like Soyrella and Daiya. These products are processed and chemically ridden. Here’s a more nutritious, plant-based alternative: raw cheese made from nuts and seeds. They are easy to make and provide the health your body needs. Cheeses made from cow’s milk have high levels of cholesterol and saturated fat, both of which are linked to heart disease. Using raw nuts and seeds for cheese provides you with essential B vitamins, fiber, good fat and calcium. Why Nut Cheeses? Faux cheese is a booming industry. But, don’t rush to the checkout line. Instead, read the ingredient list of most cheese alternatives. You will find a slew of ingredients you cannot pronounce. These ingredients include unhealthy additives, dyes and fillers. It’s likely that dyes may be carcinogenic. The UK has demanded that these toxic ingredients be phased out of food, but US manufacturers continue to pump their products full of them. From an environmental perspective, the excessive use of palm oils in cheese substitutes is equally as detrimental as dairy farming. If you reach for faux cheese because you think it is lower in fat, think again. While cheese substitutes may be cholesterol free, it is likely they have just as much fat as its dairy counterpart. Dairy cheeses also have their hazards. They can be linked to inflammation and clogged arteries. Cholesterol, found in high quantities in cooked dairy cheeses, accumulates in arteries, making blood flow difficult. In turn, heart attack, angina and heart failures can occur. Inflammation can be seen in many forms: acne, joint pain and heart disease. While inflammation is often linked to dairy and meat, inflammation fighting foods are found in plant sources. They include Omega-3 rich flaxseeds, walnuts, pecans and hemp seeds. These inflammation reducers are used in raw nut cheeses, healthily fulfilling your cheese fix. Like most food, home-


made is best. You can easily make nut cheese at home. In fact, raw nut and seed cheeses are not even commercially viable, making them at home is a cost efficient and easy alternative. My story If you had told me a decade ago that my diet today would revolve around raw vegan goods, I would have told you that you were nuts! I, too, once loved rich, dairy cheeses and milk based products. I also wanted to lose weight, clear up my skin and experience more energy. In my search for better health, I discovered raw food. That was nearly 5 years ago. Here I am today, a raw food enthusiast, thriving on raw natural foods. The raw diet is focused on whole foods – fruits, vegetables, nuts, seeds, sea vegetables and other whole foods. This is a vegan diet, using no animal products. Raw fooders still have plenty of milk, cheese and other goodness, but we creatively use whole plant-based recipes to make our comfort foods. The raw diet is not restrictive, it’s simply eating foods that fuel and nourish your body. Growing up in the Bay Area, it is the norm to be immersed in a foodie culture. We have abundant access to great food. My early memories of family picnics include Humboldt Fog cheese, Arizmendi’s hand-crafted pizza and Saturday morning trips to The Cheese Board Collective. Dairy was a big part of my diet. When I went raw, I was worried about giving up my beloved cheese. I felt better giving up dairy, but cheese was the hardest obstacle. Because of this, I set out to make my own vegan, raw, healthy versions. Today, I teach classes on how to make raw nut cheeses and other raw foods. I get my inspiration from the foods around me. Russell James and Living Light Culinary Institute continue to inspire me on my path. The innovation among raw food chefs and our constantly evolving understanding of cheese fuels me to further my journey with raw nut and seed cheeses. You can find out more about me and the classes I teach at www.rawbayarea.com.


How is Raw Nut Cheese a Fermented Food? When you think of fermented foods, you probably think of sauerkraut, beer and sourdough bread. Raw nut cheeses should be added to your repertoire. Raw nut cheeses are a fermented food because you use probiotics to make them. Some people make raw cheese and cheese sauces with water instead of probiotics, but technically these aren’t cheeses because no bacteria or mold is added. Of course, traditional cheese is made from dairy, so we are already using the term “cheese” loosely. But still, if you want to make healthy food, definitely consider making your raw cheese fermented through probiotics. Probiotics can be in found in both beverage and powder forms. Probiotics used in raw nut based cheeses can be kefir, whey, rejuvelac or probiotic powder. Vegan cheeses do not use whey because it comes from cows. Many people make their own rejuvelac or they buy it at a natural food store. Recently, kefir made from coconut water has been available at Whole Foods and other stores. If you want to make your own vegan kefir, you can buy vegan kefir grains from sources listed here. You can also use the probiotic powder found in regular digestive enzymes. These are found commonly in health food stores. Just pour the powder out of the capsule (and compost that capsule). Regardless of which medium you use, probiotics are what help your blended nuts or seeds “rise” and ferment into delicious cheeses.

http://www.rawbayarea.com/raw-resources/recipes/#coconutkefir


What Does Improved Digestion Really Mean?

Knowing that fermented foods improve digestion, we should look into what “improved digestion” means for our body. Fermented foods increase enzymatic activity, which help break down proteins and aids in its assimilation by the body. Improved digestion also means more nutrient absorption and digestion efficiency as waste leaves the body. Eating fermented foods also assists in normalizing the acidity of your stomach. Aided assimilation of iron, lactic acid for diabetics and metabolism of fats are several other benefits of improved digestion from fermented food.

Key Benefits of Frequently Used Raw

Nuts and Seeds Cashews: Cashews have higher protein and lower fat levels than most nuts. They are also rich in zinc, iron, potassium and magnesium. Cashew cheeses make rich, creamy cheese. Almonds: Almonds are a natural source of antioxidant flavonoids and monounsaturated oil. In addition to improving complexion, they also lower the presence of HDL’s (high-density lipoproteins) in your blood. Pumpkin seeds: Pumpkin seeds have high levels of phytosterols and essential fatty acids which are beneficial to prostate health. Seeds also tend to be lower in calories and fats than nuts.

5 Reasons to Eat Fermented Foods 1. According to a 1999 study in the Lancet, lacto-fermented vegetables reduced the rates of asthma, skin problems and autoimmune disorders. 2. Boost immune system - Lactic acid from fermented foods can prevent coliform bacteria and agents of cholera, which in turn resists infections. 3. Increases vitamin content in the food – The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. 4. Cheap, healthy preservation – ability to consume raw produce year-round. 5. Cancer prevention – antioxidant-rich foods and good bacteria are preventatives for colon cancer. Some fermented foods are proven prophylactics against cancer.


Herbed Almond “Chevre” By Heather Haxo Phillips

Makes 2 cups

• 2 cups almonds • 1 cup Rejuvelac or Vegan Kefir (or 1 cup water with 2 capsules of probiotic

powder) • ½ teaspoon salt • 1 tablespoon lemon juice • 2 teaspoon miso • a pinch of nutmeg • dried or fresh herbs and spices to garnish such as basil, parsley, rosemary or

cracked pepper

1. Blanch the almonds by bringing approximately four cups water almost to a boil and turn off the heat. Add the almonds and allow to sit for 3 - 5 minutes. Drain and rinse the almonds in cool water, then slip off the peels.

2. Place the almonds and Rejuvelac in a high-speed blender and process until smooth, adding more liquid if necessary to form a smooth, creamy texture.

3. Pour the mixture into a nut milk bag or cheesecloth-lined strainer (such as a strawberry basket or colander). Allow to strain and ferment for 12-36 hours, until desired tartness is achieved.

4. Remove the cheese from the strainer and add the salt, lemon juice, miso and nutmeg. Adjust the salt and lemon juice to your liking.

5. To create a typical chevre-style log, place your cheese as a ball in the middle of a large piece of wax paper. Roll the sides of the wax paper until you have created a tube shape with your cheese. Place your cheese, in its wax paper, in the refrigerator 8 – 24 hours so that it can set and thicken. Just before serving, sprinkle the herbs/spices on all sides of the roll until well covered. Then roll it off the wax paper and onto a plate. Cut and serve as desired.

6. To mold the cheese into a thick chevre-round, place a nutmilk bag or cheesecloth over your favorite round mold. Firmly push the cheese into the mold. Refrigerate the cheese until ready to use, 8 – 24 hours is best. Plate it by turning over the mold and removing your cheesecloth. Decorate with your herbs and spices.


Stored in an airtight container in the refrigerator, the “Chevre” will last for up to one week. Notes: Rejevelac and vegan kefir are common fermented beverages. They can be made at home easily or purchased at Whole Foods or natural food grocery stores. For a cheese with even fewer steps, use raw cashews or macadamias instead of almonds. They don’t need to be peeled though soaking them for 20 min – 4 hours in your rejuvelac or water will make them soft and easier to blend. Most almonds and cashews are labeled as raw when they have, in fact, been pasteurized or heated. For the most nutritious nut, buy your raw almonds directly from the farmer at farmer’s markets (If you are California). You can also find truly raw almonds at Whole Foods or on-line. “Truly raw” cashews are usually labeled as such, and can be found on-line, at Whole Foods and similar stores.

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