Category Archives: Nut milk

How to make delicious Oat Milk, and Crunchy Superfood Truffles with the leftover pulp.

We have some fabulous herbs and foods in our world that can assist us though busy times, or times of stress, and the humble oat is my first port of call today.

Oats are wonderful! In naturopathy we use oats both as a liquid herbal extract, and as a food in treating a whole host of conditions. They are warming and soothing in nature, and contain lovely amounts of calcium, potassium, iron, manganese, zinc, vitamins A, C, E, K, B vitamins, amino acids, and of course soluble fibre. Whoa! Traditionally, they have been used as a nervous system tonic, used for nervous debility and exhaustion, and to support an overly stressed nervous system.

Not only that, but they are well known for their effects on cholesterol management due to their soluble fibre and beta-glucan content. The beta-glucan increases the production of bile acids by the liver, which bind to cholesterol, preventing its reabsorption and it is promptly escorted out of the body. There have also been studies showing positive effects in lowering high blood pressure, and balancing blood sugar – awesome!

You can use them topically to calm irritated or itchy skin. Pop a cup of rolled oats in a clean old stocking or sock and soak in the bath with it’s milky goodness.

So pop on some porridge, make up some muesli, or whip up some oat milk! Oat milk is a great alternative for those not eating dairy, and it’s nice to make your own to avoid the vegetable oils and what not that comes with the shop bought varieties. Plus it’s loads cheaper! It may not have the protein profile of a nut milk, but it is still full of nutrients and has a richer taste compared to some other nut milks. I have used oat groats

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Nut Pulp Mania: Falafels and Roasted Capsicum Pesto

I have had a few requests lately for more recipes for all your left-over almond pulp, or nut pulp from making loads fabulous nut milk! I have talked about how to make nut milk in this previous post, so I will devote my time today to sharing these two super dooper recipes with you for your beautiful pulpy leftovers. Of course you can substitute any chopped nuts into these recipes if nut milk is not your thing.
First of all, a roasted capsicum and nutty pulp pesto. I posted this kale pesto recipe a while ago, but this one gives you a totally different flavour profile to play with. If you don’t happen to have any nut pulp hanging around, walnuts would be delicious here.


Roasted Capsicum and Nut Pulp Pesto
500g roasted capsicum *see below for details of how to roast capsicum if required
1/2 cup nut pulp or chopped nuts
2 garlic cloves, chopped
1 tsp miso paste
1/4 cup / 60ml olive oil
1/2 tbs of pomegranate molasses or lemon juice (plus extra for adjusting at the end)
Pinch of smoked paprika


Add the roasted capsicum and nut pulp/nuts to a food processor and pulse until chunky and combined.
Add all other ingredients and process until it is a consistency that you like – I like it a little chunky.
Taste and add extra pomegranate molasses/lemon juice or miso paste until it tastes delicious to you. There should be a nice balance between the sweetness of the capsicum, the salty miso and the tangy molasses/juice.
Enjoy!

*To roast capsicums, cut lengthwise and de-seed. Place on a baking sheet with the skin facing up, and drizzle with a little oil. Grill the capsicums on a med-high heat until the skins begin to blacken and blister. At this point,

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How to make nut milk


Not to be all how to this, how to that, but this is a how to really worth knowing!
We have a need for non-dairy milks in our house, and use a combination of coconut milk, rice milk, oat milk and almond milk as replacements (yes it’s a hectic bottom fridge door shelf!). The problem with most commercial brands of non-dairy milks is that they are watered down, and usually contain sunflower oil and other additives, which is a bit annoying.

Why not make your own? Can’t be bothered? You will once you know how EASY it is to make delicious, additive free nut milk in 5 easy steps!

Step one – get yourself some good nuts! If you’re in Melbourne, I love Friends of the Earth in Fitzroy for buying bulk good quality nuts (plus grains and other goodies). I have made used 1/2 almonds and 1/2 brazil nuts here, but you can be as creative as you like! Cashews  are another great choice, or you might want to experiment with hazelnuts, walnuts or pumpkin and sesame seeds.

Step two – soak nuts for 8 hours or overnight. Why? Nuts (and grains, legumes, beans & seeds) contain phytic acid which bind with minerals making it difficult for us to absorb the goods. Soaking deactivates phytates and enzyme inhibitors – sprouting and souring has the same effect.

After they have finished soaking, give the nuts a really good rinse

Step three – Add the nuts (1 cup) and 4 cups of water to a blender and blend until smooth(ish). At this point you can also add any sweetener that you you may like. I didn’t  bother this time, but if you like a sweeter tasting milk, soak a couple of dates and add them to the blender. Some scraped vanilla

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Meg Thompson

Naturopath & Nutritionist
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