8/7/2019 Paleo Milkshake Recipes

1/12

8/7/2019 Paleo Milkshake Recipes

2/12

COPYRIGHT NOTICE:Copyright 2010. All Rights Reserved.

www.paleocookbook.com retains 100% rights to this material and it may not berepublished, repackaged and or redistributed for any purposes what so ever with

out the express written consent from the owners ofwww.paleocookbook.com

Disclaimer

The full contents of this ebook are for informational purposes only and do notprovide any medical advice. Statements in this ebook have not been evaluated by

the Food and Drug Administration, and are not intended to diagnose, treat, cure orprevent any disease.This ebook is intended for use only by healthy adultindividuals. All individuals are specifically warned to seek professional medicaladvice prior to initiating any form of weight loss exercise or nutritional program.

Use of any of the information contained within this ebook is at your own risk. Theauthor does not accept any responsibility or liability for damages of any kind from

any actions you take from this information provided.

8/7/2019 Paleo Milkshake Recipes

3/12

http://www.paleocookbook.comhttp://www.paleocookbook.com

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.

8/7/2019 Paleo Milkshake Recipes

4/12

http://www.paleocookbook.comhttp://www.paleocookbook.com

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.

8/7/2019 Paleo Milkshake Recipes

5/12

http://www.paleocookbook.comhttp://www.paleocookbook.com

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.

8/7/2019 Paleo Milkshake Recipes

6/12

http://www.paleocookbook.comhttp://www.paleocookbook.com

How to Make Almond Milk

Use1cupofalmondsforapproximately1ltrofAlmondMilk

Soak1cupofalmondsovernight(orforaminimumof6hours).Overnightsoakingisthebetterwaytopreparethealmondsasmoretanninsandphyticacidsareremoved,ultimatelyenhancingdigestibilityofthealmondmilk.

Placethealmondsinablenderalongwith34cupsofwater(youdonotneedtoremovetheskins).Blendthealmondsfor1minute.

Sweetenerisnotnecessaryespeciallyiffreshalmondsareused.Ifitisdesired,however,adding38datesoratablespoonofhoneywithintheblending

processwilladdahintofsweetnesstothealmondmilk.

Strainmilkthroughanutmilkbagoracoupleoflayersofcheeseclothintoabowlorthroughasieve(thismayresultinalittlebitofalmondfiberinthemilk

butwillsittothebottomofyourjug/cup).

Keepinanairtightcontainer/jugforupto45daysintherefrigerator.

8/7/2019 Paleo Milkshake Recipes

7/12

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)

Place ingredients into a blender

and bend for 1min.

Apricot and Vanilla Delight

Ingredients

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

2 ice-cubes

Place ingredients into a blender

and bend for 1min.

8/7/2019 Paleo Milkshake Recipes

8/12

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

Place ingredients into a blender and

bend for 1min.

Chocolate Banana Shake

Ingredients

1 cup almond milk

2 ice cubes

1 medium banana

1 tsp cocoa powder

Place ingredients into a blender and

bend for 1min.

Banana and Strawberry Smoothie

Ingredients

1 cup almond milk

1 small banana

6 strawberries

1 tbs flaxseed oil

Place ingredients into a blender and

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.

8/7/2019 Paleo Milkshake Recipes

9/12

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

Place ingredients into a blender and

bend for 1min.

8/7/2019 Paleo Milkshake Recipes

10/12

Berry Bang

Ingredients

1 cup almond milk7 tbs sour cherries, pitted

Place ingredients into a blender and

bend for 1min.

Berry and Flaxseed Shake

Ingredients

1 cup almond milk cup frozen berries

3 tbs ground flaxseeds

tbs flaxseed oil

Place ingredients into a blender and

bend for 1min.

Raspberry Smoothie

Ingredients

1 cup almond milk1 cup frozen raspberries

Place ingredients into a blender and

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

Place ingredients into a blender

and bend for 1min.

8/7/2019 Paleo Milkshake Recipes

11/12

Cinnamon Express

Ingredients

1 cup almond milk4 ice-cubes

1 tsp Dutch ground cinnamon

Dash of ground nutmeg

Place ingredients into a blender and

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

Place ingredients into a blender and

bend for 1min.

8/7/2019 Paleo Milkshake Recipes

12/12

Pina Colada

Ingredients

1 cup nut milk

2 ice cubes

cup diced pineapplecup coconut milk

Place ingredients into a blender and

bend for 1min.

Mango Smoothie

Ingredients

1 cup almond milk

mango, chilled

2 ice-cubes

Place ingredients into a blender and

bend for 1min.

Melon Smoothie

Ingredients

1 cup almond milk

cup diced honeydew melon

Place ingredients into a blender and

bend for 1min.