Paleo Milkshake Recipes

8/7/2019 Paleo Milkshake Recipes

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Introduction

Milkoranydairyproductisnotconsideredtobeafoodsourceofthepaleodiet.Theobjectionbeingthatourhuntergathererancestorsdidnotdrinkmilkor

consumedairyproductsduringpaleolithictimes.Ourancestorsdidnotdrinkmilkbecauseitsimplywasnotavailable.Theextractionoffreshrawmilkfrom

animalsisaresultoffarmingandlivestockraisingthatbeganaround10,000yearsago.

However,althoughnotclassifiedaspaleo,itdoesn'tnecessarilymeanmilkonafreshrawscalecannotholdnutritionalbenefitsforhealth.Rawmilkfreshly

harvestedfromgrassfedcowscandeliverasignificantportionofthenutrientsandthehealthbenefitsavailableforpeoplewhofollowapaleodiet.

Althoughtherearedeviationsfromthefoodsourcesofourhuntergathererancestorandwhatweconsumetoday,theimportantthingistoachieveafair

approximationofthenutrientvaluespresentinourancestorsdietandthensomeconsideringourenvironmenthaschangedinwayswhichcausenegative

effectsonourhealth,includingbeingsubjecttoradiationfromelectricityandtoxicityinourtapwaterandpollutionintheaironadailybasis.

Theapplicationofheattheessentialstepinprocessingmilkresultsinanumberofchangeswhichdamagethemilk,healthwise.Itdestroysphosphatase,

lipase,andothernaturalmilkenzymes,aswellasBvitamins,vitaminCandothervitaminsfoundinrawmilk.Italsokillsthebeneficiallactobacilli,which

preventrawmilkfromrotting.

Pasteurizedmilkdestroysanddenaturesrawmilksnaturalstructure.Pasteurization'sobjectiveistoridthemilkofdiseasecausingmicrobesandtosignificantly

reducethetotalbacterialcountinordertoenhancethestoragequalityandprolongshelflifeofthemilk.Additionallyhowever,pasteurizationalsodenatures

proteinsanddestroysactiveenzymes,killsbeneficialbacteriaanddramaticallyreducesthevitamincontent.Pasteurizedmilkisfarfrommilksoriginalform,it

hasbeenprocessedtothestagewhereitsstructurelooksnothinglikewhatitwouldifitcamestraightfromthecowandnolongerholdsanybeneficial

nutritionalbenefitsforourhealth.

Attheendoftheday,thefoodchoicesyoumakearetheresultofyourownpersonalpreference.Theobjectiveofanyconsumedfoodistoprovideyourbody

withthemostusefulnutrients.Giventhatthefoodresourcesoftodaysenvironmentaremarkedlydifferentfromacenturyago,letaloneeonsago,itisoften

goodtoweighupthehealthcontributionsyouwantfromeachtypeoffoodavailable,evenifitmaynotfitinwithwhathumanshavebeenphysiologically

designedtoconsume.Freshrawmilkhasbeenshowntoprovidemanyhealthbenefitssoitcoulddeservesomeconsideration.

Withthatbeingsaid,oneofthebestpaleofriendlyalternativestoanimalmilkismakingyourownfreshalmondmilk.


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HealthBenefitsofAlmondMilkAlmondmilkcontainsalmostallthenutrientsfoundinalmonds,oneofthemostnutritiousfoodsinnature.

Almondmilkcarriesafatcontentof54goffatper100gofalmonds.Almondsfattyacidprofileisveryfavorabletohealth:theunsaturatedfatcontentisfour

timesasmuchassaturatedfat.Themonounsaturatedfattyacid(MUFA)contentisparticularlyhigh,being65%oftotalfatcontentandpredominantlyoleicacid,

whichmakesalmondsapowerfulenergysource.

Proteinisalsopresentat19gper100galmond,asaremanytypesofphytochemicalswithantioxidantproperties.Indeed,almondandalmondmilkisconsidered

apotentsourceofantioxidantsabletoneutralizefreeradicalsinthebody.Almondsalsoprovideplentyofiron,severalBvitaminsandvitaminE,aswellas

importantessentialfattyacids(moreomega6thanomega3)allofwhichareretainedinalmondmilk.

Althoughalmondmilkwillnotcontainthefullnutritionalbenefitsofwholealmonds,somehealthbenefitsfromtheconsumptionofalmondsaredescribed

below.

Weightloss,weightcontrol: Despitealmondmilksfairlyhighfatcontent,regularconsumptioncanhavepositiveeffectsonweightcontrol.Ina2003study,

itwasdeterminedthatalowcaloriedietthatincludedaround85gofalmondsledtosignificantweightloss.Almondsarethoughttoinhibitfatand

carbohydrateabsorptionintothebodyandatthesametimeincreasessatiety.Thismeansoneisapttofeelsatiatedquicklyandthustakeinfewercaloriesin

adietthatincludesalmondsoralmondmilk.

Diabetescontrol: Almondsappeartoexhibitsomeactivitytowardscontrollingdiabetes.Researchershavedeterminedthatconsumingtheequivalentof

100gofalmondsperday(about4servingsoffreshlymadealmondmilk)canreducetotalcholesterolby21%andlowdensitylipoproteincholesterol(LDL

cholesterol)by23%withoutlosingtheabilitytocontrolbloodsugarlevels.

Cardiovasculardiseasecontrol: TheriskofcardiovasculardiseasecanbeloweredbydecreasingthelevelsofLDLcholesterolintheblood.

Epidemiologicalstudiesandclinicaltrialshaveshownthatconsumptionofupto85gofalmondsperdaycanlowerLDLcholesterollevelsbyasmuchas

10%.Evenasmallerintakeof7gperdaycanreduceLDLcholesterolby1%.Researcherspointoutthattheriskofcardiovasculardiseasegoesdownby2%

foreverypercentagereductioninLDLcholesterol.Itisbelievedthatasynergisticeffortbythevariousnutrientsfoundinalmondproducesthiseffect.The

USFoodandDrugAdministrationhaverecognizedthatincorporating42.5gofalmondsoritsequivalentinalmondmilkintothedailydiethelpslowertheriskofcardiovasculardisease.

Anti-oxidantactivity:Almondisrichinphenoliccompounds,whichhavemajorrolesinreducingoxidationreactions.Phenoliccompoundshavetheabilitytoneutralizefreeradicals,facilitatethechelationofmetallicions,andthedecompositionofmanyoxidecompounds(suchascorrosiveperoxidesand

superoxideradicals).Thispotentantioxidantactivitycanhelppreventthedevelopmentofcancers.


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Anti-canceractivity: Anumberoflaboratorystudieshaveindicatedanticancerpropertiesinalmondandalmondextracts.Inanimalstudies,

phytochemicalsobtainedfromalmondshaveshowntheabilitytoinhibitthedevelopmentofcancercellsinthecolon,lungsandprostateoflaboratoryrats,

andtosuppressthegrowthoftumors.Manyofthesecompoundshavealsodemonstratedtheabilitytoprotecttheliverandpreventelevatedlevelsof

fats/lipidsintheblood,aswellasactivityagainstinflammations,theHIVvirus,andmalariavirus.

Wasteeliminationenhancement: Fibercomprises8.810.4gper100gofalmonds.Someofthisissolublebutthebiggerproportionconsistsofinsoluble

fiber,whichisanimportantelementinreleasingfoodnutrientsastheymovethroughthegastrointestinaltractandinsweepingupwasteinthedigestive

systemforeventualelimination.Sincefiberalsoboostsfeelingsofsatiationduringmeals,itcanplayapartindecreasingintakeandcontrollingweight.

Almondmilkretainsonly1.9gperserving(or7.6goffiberorper100gofalmonds),butthisstillgivesabigboosttotherecommendeddailyintakeoffiber.

Bonestrength:Almondsandalmondmilkprovideabout92mgofcalciumper100gofalmonds.Thecalciumcomesinaformveryeasyforthebodyto

absorbandincorporateintheskeletalstructure.Forpeoplewhodonotdrinkrawmilkandcannottakepasteurizedmilkbecauseoflactoseintolerance,

almondmilkcanbearich,alternativesourceforthisimportantmineralsinceitdoesnothaveanylactose.

Commercialpreparationsofalmondmilkdonothavethedesiredamountofalmondnutrients,aspasteurizationandothermanufacturingprocessestaketheir

tollonnutrientcontent.Besides,almondmilkhasashelflifeofonly45days,socommerciallyavailablealmondmilkhastoaddmorewaterandislacedwith

sugarandpreservativestoprolongshelflife.Inaddition,vitaminEisnolongerpresentandonlyafewhundredmilligramsofessentialfattyacids(especially

omega3andomega6)areleftinshopboughtalmondmilk.

Itisbettertomakealmondmilkathometofullyreceiveitsrichnutrients.

Itsimportanttosoaknutsandseedsbeforeconsumption,thereasonbeingthatalmondsandothernutscontainphyticacidwhichinhibitstheabsorptionof

manyimportantvitaminsandmineralsincludingcalcium,magnesium,iron,copperandzinc.

Nutsandseedsalsocontainenzymeinhibitorswhichblocktheabsorptionofmineralsinthebody,phyticacidcanalsobeagreatstrainonthehumandigestive

system.

Intraditionalcultures,peoplehavesoakedandsproutednutsandseeds(aswellasnutsandgrains)inordertogettheoptimalnutritionalbenefitsfromthese

foods.Oncesoaked,phyticacidsaregreatlyremovedandtheenzymesandmineralsinthenutsaremorereadilyavailableforabsorption.

Almondmilkisverynutritious.Eachcup(approximately100g)ofrawalmondsconvertedintoalmondmilkisgoodfor4servings,andeachservingroughly

provides105.3calories,4gofprotein(or16gper100gofalmond),3.6gofcarbohydrate,1.9goffiber,23mgofcalcium,5.1mgofsodium,and9.2goftotalfatof

whichonly0.7gissaturatedfat(the8.5gofunsaturatedfatis92.4%oftotalfat).

Almondshighcalciumcontentmakesalmondmilkagoodalternativesourceofcalcium,andapaleofriendlyalternativetocowsmilk.


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How to Make Almond Milk

Use1cupofalmondsforapproximately1ltrofAlmondMilk

Soak1cupofalmondsovernight(orforaminimumof6hours).Overnightsoakingisthebetterwaytopreparethealmondsasmoretanninsandphyticacidsareremoved,ultimatelyenhancingdigestibilityofthealmondmilk.

Placethealmondsinablenderalongwith34cupsofwater(youdonotneedtoremovetheskins).Blendthealmondsfor1minute.

Sweetenerisnotnecessaryespeciallyiffreshalmondsareused.Ifitisdesired,however,adding38datesoratablespoonofhoneywithintheblending

processwilladdahintofsweetnesstothealmondmilk.

Strainmilkthroughanutmilkbagoracoupleoflayersofcheeseclothintoabowlorthroughasieve(thismayresultinalittlebitofalmondfiberinthemilk

butwillsittothebottomofyourjug/cup).

Keepinanairtightcontainer/jugforupto45daysintherefrigerator.


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Apple and Almond Shake

Ingredients

1 cup almond milk

cup diced green apple (skin removed)

tsp natural vanilla essence

Place ingredients into a blender

and bend for 1min.

Peach and Apple Smoothie

Ingredients

1 cup almond milk

cup diced green apple (skin removed)

cup freshly diced peach (skin removed)


and bend for 1min.

Apricot and Vanilla Delight

Ingredients

1 cup almond milk2 apricots (seeds removed , skin removed)

2 ice-cubes


and bend for 1min.


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Banana-Berry Smoothie

Ingredients

1 cup almond milk

cup frozen blueberries

cup frozen raspberries

1 small banana

Place ingredients into a blender and

bend for 1min.

Banana Cinnamon Shake

Ingredients

1 cup almond milk

1 banana

Sprinkle with Dutch cinnamon


bend for 1min.

Chocolate Banana Shake

Ingredients

1 cup almond milk

2 ice cubes

1 medium banana

1 tsp cocoa powder


bend for 1min.

Banana and Strawberry Smoothie

Ingredients

1 cup almond milk

1 small banana

6 strawberries

1 tbs flaxseed oil


bend for 1min.

Strawberry and Mango Smoothie

Ingredients

1 cup almond milk

cup strawberries

cup mango, diced

Place ingredients into a blender andbend for 1min.


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Hazelnut and Mocha Shake

Ingredients

1 cup almond milk

4 hazelnuts

2 ice cubes

2 tsp instant coffee (non-paleo ingredient)

Place ingredients into a blender and bend

for 1min.

Nut Crunch Shake

Ingredients

1 cup almond milk

2 ice cubes

1 tbs almond butter

tsp cinnamon

1 tbs crushed nuts

Place all ingredients except for the crushed

nuts into a blender and bend for 1min. Oncepoured into a glass, sprinkle top with crushed

nuts.

Almond and Peach Smoothie

Ingredients

1 cup almond milk

cup frozen peaches, diced


bend for 1min.


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Berry Bang

Ingredients

1 cup almond milk7 tbs sour cherries, pitted


bend for 1min.

Berry and Flaxseed Shake

Ingredients

1 cup almond milk cup frozen berries

3 tbs ground flaxseeds

tbs flaxseed oil


bend for 1min.

Raspberry Smoothie

Ingredients

1 cup almond milk1 cup frozen raspberries


bend for 1min.

Raspberry Chocolate Shake

Ingredients

1 cup almond milk

cup raspberries

1 tsp cocoa powder

Place ingredients into a

blender and bend for 1min.

Rhubarb and Raspberry Shake

Ingredients

1 cup almond milk

cup rhubarb cup raspberries


and bend for 1min.


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Cinnamon Express

Ingredients

1 cup almond milk4 ice-cubes

1 tsp Dutch ground cinnamon

Dash of ground nutmeg


bend for 1min.

Cinnamon and Mocha Shake

Ingredients

1 cup almond milk

2 tsp instant coffee (non-paleo ingredient)

tsp cinnamon

Place ingredients into a blender andbend for 1min.

Coconut and Vanilla Shake

Ingredients

cup light coconut milk cup almond milk

1 tbs shredded coconut vanilla bean pods


bend for 1min.


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Pina Colada

Ingredients

1 cup nut milk

2 ice cubes

cup diced pineapplecup coconut milk


bend for 1min.

Mango Smoothie

Ingredients

1 cup almond milk

mango, chilled

2 ice-cubes


bend for 1min.

Melon Smoothie

Ingredients

1 cup almond milk

cup diced honeydew melon


bend for 1min.

Paleo Milkshake Recipes

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