NUTRITION NUTRITION Almond milk is made from water, almonds, added vitamins and minerals, and Almond milk is made from water, almonds, added vitamins and minerals, and small amounts of other ingredients depending on the brand. small amounts of other ingredients depending on the brand. Almond milk has a smooth, creamy flavor and texture. Almond milk has a smooth, creamy flavor and texture. Almond milk has many of the same, or more, good-for-you nutrients that cow’s Almond milk has many of the same, or more, good-for-you nutrients that cow’s milk does, and is free of lactose so it is easy for most people to digest. milk does, and is free of lactose so it is easy for most people to digest. Exact content can vary, but 1 cup of unsweetened almond milk usually contains: Exact content can vary, but 1 cup of unsweetened almond milk usually contains: 45% of the recommended daily value (DV) of calcium and 25% of the DV of 45% of the recommended daily value (DV) of calcium and 25% of the DV of vitamin D, which help build and maintain strong, healthy bones and teeth vitamin D, which help build and maintain strong, healthy bones and teeth
Good source of vitamin A (important for eye health), vitamin B12 (needed Good source of vitamin A (important for eye health), vitamin B12 (needed to convert food to energy), vitamin E (an antioxidant) and zinc (helps your to convert food to energy), vitamin E (an antioxidant) and zinc (helps your immune system) immune system) No cholesterol No cholesterol
USE USE You can use almond milk in just about any way you would use regular (dairy) milk! You can use almond milk in just about any way you would use regular (dairy) milk! Try: Try: Enjoying chilled almond milk as a refreshing drink Enjoying chilled almond milk as a refreshing drink Including it in recipes for baked goods, smoothies, and more (any recipe that Including it in recipes for baked goods, smoothies, and more (any recipe that calls for milk!) calls for milk!) Pouring over cereal or using when cooking oatmeal Pouring over cereal or using when cooking oatmeal Adding to your morning coffee in place of creamer Adding to your morning coffee in place of creamer
STORE STORE Almond milk can come in a refrigerated or shelf-stable container. Either way, it Almond milk can come in a refrigerated or shelf-stable container. Either way, it should be stored in the refrigerator once opened. should be stored in the refrigerator once opened. Once the container has been opened, it should be used within about a week. Once the container has been opened, it should be used within about a week. Image credit: Amazing Almonds
chicagosfoodbank.org 773-247-FOOD chicagosfoodbank.org 773-247-FOOD No-Bake Cookies No-Bake Cookies
Yield: about 30 cookies Yield: about 30 cookies Prep: 5 minutes | Cook: 5 minutes Prep: 5 minutes | Cook: 5 minutes
Ingredients: Ingredients: 1/2 cup (1 stick) butter 1/2 cup (1 stick) butter 1 cup sugar 1 cup sugar 1/2 cup almond milk 1/2 cup almond milk 1/4 cup cocoa powder 1/4 cup cocoa powder 1/2 cup peanut butter 1/2 cup peanut butter 3 cups oats 3 cups oats 2 teaspoons vanilla (optional) 2 teaspoons vanilla (optional)
Directions Directions 1. Combine butter, sugar, almond 1. Combine butter, sugar, almond milk, and cocoa powder in a pot milk, and cocoa powder in a pot and bring to a boil for about one Nutrition Information and bring to a boil for about one Nutrition Information minute, until all ingredients are minute, until all ingredients are Serving Size: 1 cookie, made with Serving Size: 1 cookie, made with well combined. unsalted butter well combined. unsalted butter 2. Remove from heat and stir in 2. Remove from heat and stir in peanut butter, oats, and vanilla (if Calories 111 peanut butter, oats, and vanilla (if Calories 111 using). Total fat 6 g using). Total fat 6 g 3. Drop tablespoons of the mixture Saturated Fat 2.6 g 3. Drop tablespoons of the mixture Saturated Fat 2.6 g onto wax paper or foil to form onto wax paper or foil to form Trans fat 0 g cookies. Trans fat 0 g cookies. 4. Let cool until the cookies have set. Cholesterol 8 mg 4. Let cool until the cookies have set. Cholesterol 8 mg
Sodium 23 mg Sodium 23 mg Carbohydrates 13.5 g Carbohydrates 13.5 g
Serving tip: Enjoy with a refreshing glass of Fiber 1.3 g Serving tip: Enjoy with a refreshing glass of Fiber 1.3 g almond milk on the side! Sugars 7.2 g almond milk on the side! Sugars 7.2 g
Protein 2 g Protein 2 g
Recipe and image adapted Recipe and image adapted chicagosfoodbank.org 773-247-FOOD from The Casual Craftlete. chicagosfoodbank.org 773-247-FOOD from The Casual Craftlete. Tomato Basil Soup Tomato Basil Soup
Yield: 4 servings Yield: 4 servings Prep: 5 minutes | Cook: 40 minutes Prep: 5 minutes | Cook: 40 minutes
Ingredients Ingredients 1 tablespoon olive oil (or other 1 tablespoon olive oil (or other cooking oil) cooking oil) 1 yellow onion, diced 1 yellow onion, diced 3 cloves minced garlic or 1/2 tsp. 3 cloves minced garlic or 1/2 tsp. garlic powder garlic powder 1 28-ounce can diced tomatoes 1 28-ounce can diced tomatoes (low sodium, if possible) (low sodium, if possible) 4 cups chicken or vegetable broth 4 cups chicken or vegetable broth 3/4 cup almond milk 3/4 cup almond milk 1 tablespoon dried basil 1 tablespoon dried basil
Directions Nutrition Information Directions Nutrition Information 1. Heat oil in a pot over medium heat. 1. Heat oil in a pot over medium heat. Add onion and cook until soft and Serving Size: 1/4 of soup recipe, Add onion and cook until soft and Serving Size: 1/4 of soup recipe, translucent. Add the garlic and made with olive oil and low-sodium translucent. Add the garlic and made with olive oil and low-sodium cook until fragrant. tomatoes and vegetable broth cook until fragrant. tomatoes and vegetable broth 2. Sir in the tomatoes and broth. If Calories 106 2. Sir in the tomatoes and broth. If Calories 106 desired, add black pepper for a bit Total fat 4 g desired, add black pepper for a bit Total fat 4 g of a kick. of a kick. Saturated Fat 0.5 g 3. Bring the soup to a boil, then lower 3. Bring the soup to a boil, then lower Saturated Fat 0.5 g to a simmer (low heat) for 20-25 Trans fat 0 g to a simmer (low heat) for 20-25 Trans fat 0 g minutes. Cholesterol 25 mg minutes. Cholesterol 25 mg 4. Carefully puree the soup using a 4. Carefully puree the soup using a Sodium 504 mg Sodium 504 mg food processor or blender, then food processor or blender, then return to pot. Carbohydrates 15 g return to pot. Carbohydrates 15 g 5. Stir in the almond milk and basil Fiber 3 g 5. Stir in the almond milk and basil Fiber 3 g and let simmer for at least 15 and let simmer for at least 15 Sugars 8.5 g Sugars 8.5 g minutes, until thickened. minutes, until thickened. Protein 2 g Protein 2 g Serving tip: serve with toasted bread or Serving tip: serve with toasted bread or a side salad, if desired. a side salad, if desired.
Recipe and image adapted from Recipe and image adapted from chicagosfoodbank.org 773-247-FOOD The Live Fit Girls. chicagosfoodbank.org 773-247-FOOD The Live Fit Girls.