Cashew Milk

1 cup of milk contains:

92 calories

7 grams fat

2 grams protein

1 gram fiber

1% calcium

5% iron

• 65 grams raw unsalted cashews
• 1/4 tsp salt
• 1 tsp stevia powder
• 1/2 tsp vanilla extract (optional)
• 4 cups cold water

In a blender, combine cashews, salt, and vanilla with ONE cup of water. Blend on high for 2-3 minutes. Add remaining water and blend once more for an additional minute. Milk should be completely smooth and free of cashew pieces.

Transfer milk to an air tight container and shake before use. Stores in the fridge for 3 days OR can be frozen (my preference is to keep one cup in the fridge and freeze the remainder in one cup portions as we dont use much milk). 

Simple No-Bake "Cheesecake"

Makes 4 (113 gram) servings. 120 calories and 14 grams of protein per serving.

• 1 (8oz) block fat free cream cheese, softened
• 1 cup fat free vanilla greek yogurt
• 1 tbsp honey

Whisk ingredients together in a bowl until smooth. Top with fresh fruit, a tablespoon of homemade jam, or crumbled lemon cookies if desired.

Fruit Jam

This recipe allows you to not only use any kind of fruit you want, but also any amount of fruit you happen to have! Recipe will yield approximately 1 cup of jam per 180 grams of fruit that is used.

This low sugar, low calorie jam comes in at 11-15 calories per tablespoon depending on the fruit you choose. Strawberries, blackberries, raspberries, and peaches are great options!

• fruit: washed, cored, peeled and/or pitted 
• sugar (1/5th weight of fruit)
• lemon juice (1 tbsp per 500 grams fruit)
• low-sugar dry pectin (1 tbsp per 250 grams fruit)

Before you begin, set your filled water bath canner over high heat.

After fruit has been washed and prepared (peeled, pitted, etc), weigh fruit using a digital food scale.

In small batches, pulse fruit in a food processor until desired consistency has been reached.

Transfer fruit to a saucepan and add sugar and lemon juice. Cover and simmer for 10 minutes, stirring ocassionally. Slowly add in pectin, increase heat, and stir constantly until mixture is boiling.

Remove from heat then carefully spoon into clean and hot mason jars. Top with lids and screw rings on fingertip tight (DO NOT OVERTIGHTEN).

Process in a boiling hot water bath for 15 minutes. Remove, tighten rings, and allow to cool.