Lighter Self
IMG_7165

Making your own nut milk is super easy, and it is super nutritious and delicious! Nut milks contain no lactose, saturated fat, cholesterol, processed ingredients and additives, such as artificial sweeteners. There are so many options to create tasty and nutrient-dense unique milks: you can mix nuts, seeds, whole gains and even fruit to create your own version! My favorite type is almond milk! Almond milk is a good source of calcium, fiber, protein (6 grams of protein per ounce of dry nuts), magnesium, potassium, zinc, iron, vitamin E and much more…

Nut Milk
Author: 
Cuisine: Beverages
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 3 cups filtered water
  • 1 cup soaked almonds
  • For sweetness: Liquid stevia (100%pure stevia), stevia powder, raw honey, or pitted dates to taste
  • For extra flavor: 2-inch vanilla beans or 1tsp pure vanilla extract, and cinnamon to taste.
Instructions
  1. Soak the nuts overnight, soak your dates in the filtered water for 1 hour, blend everything for about 1 minute at a higher speed, strain the milk with a nut-milk bag or fine strainer, store your milk in an air tight container, such as Manson jars, for up to 6 days. Enjoy!!!

IMG_7711[1]

Adding fish into your diet could be extremely important! Not only it has high amounts of omega 3 fatty acids, but it may also improve mental health, such as depression, cognitive decline, Alzheimer’s  and other chronic diseases related with inflammation, such as cardiovascular disease, diabetes, asthma, arthritis, and the list goes on… Fish is recommended to be eaten at least twice a week.  Wild Caught Pacific Cod is one of my favorite fish to add to my diet as it is a delicious source of low-calorie protein, vitamin A, C, Niacin, B 12, Folate, Choline, Calcium, Magnesium, Phosphorus, Potassium, among other vitamin and minerals. Cod is also super easy to cook, and there are so many healthy and delicious options that I will be sharing with you! So, there is no way to get tired of Cod! Today, I will share with you one of my favorite ways of eating Cod. Growing up in Brazil, I used to eat lots of Cod or tilapia fillets in delicious creamy tomato sauces like this one! Of course, I changed a few ingredients from my family’s recipe to make this dish even better. It is leaner and healthier, but still delicious!

Creamy Cod
Author: 
Recipe type: Soups and Stews
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • • 6 Wild Pacific cod fillets, cut in half
  • • 2 better boy tomatoes, sliced
  • • 1small zucchini sliced
  • • 1 small red bell pepper sliced
  • • ¼ cup organic kefir
  • • The juice of 1 lime
  • • 1 tbsp. extra-virgin olive oil
  • ½ jar organic tomato sauce (12.5 oz.)
  • 1 yellow onion, chopped
  • 5 garlic cloves, minced
  • 2 tsp. chopped fresh thyme
  • 1tsp. oregano
  • ¼ tsp. freshly ground black pepper
  • Himalayan pink salt to taste (I use about 3 tsp.)
Instructions
  1. Marinate fish in lime juice, 1 tsp. thyme, black pepper, and salt (overnight in fridge, or half an hour prior to cooking it).
  2. Heat onions and garlic oil in a large skillet over medium heat. Stir until soft and golden (1 minute).
  3. Add tomatoes, zucchini, red bell pepper and fish to the pan; bring to a simmer (5 minutes).
  4. Add tomato sauce, cover and cook until fish is cooked through (10 minutes).
  5. Add kefir, the remaining thyme, and more salt, if needed. Cook, stirring (1 minute)
  6. Add olive oil, stir, serve in soup bowls and enjoy!
  7. PS: I served mine over steamed mashed cauliflower! Yummy!
Nutrition Information
Serving size: 6