Homemade Hazelnut Milk

Are you a fan of hazelnuts? 🌰 Then this recipe is for you! Hazelnuts are my absolute favorite during the fall and winter months. I love them in salads, as a milk or creamer in my coffee, in chocolate cake, and of course, as a spread like Nutella. 🤤 That recipe is coming soon by the way, so don’t you worry.

Let’s cover the nutrition profile of hazelnuts.👇🏼

🌰 Hazelnuts are rich in:

  • Vitamin E (an antioxidant and cell protectant), meeting 21% of the RDA (Recommended Daily Allowance)
  • Copper, which is an underrated nutrient in my opinion. Copper aids in iron absorption and helps iron form red blood cells in the body- SO important! Hazelnuts provide 24% of your RDA in copper.
  • Manganese, another under appreciated nutrient, that acts as an enzyme in a plethora of processes in your body, including but not limited to: bone, joint, and connective tissue health, nutrient metabolism, blood sugar regulation, and modulation of sex and thyroid hormones!! Hazelnuts provide a whopping 81% of your RDA in manganese. 🤩

Hazelnuts also provide fiber, but when you make this milk, we remove the fiber with the pulp. I personally freeze the pulp to use 1-2 Tbsp in smoothies so I can still receive those nutrients later on and reduce food waste (a 2022 resolution of mine is to become more sustainable and produce less waste).

Are you ready for the recipe? Let’s get to it!

Time to prep: 10-12 hours Time to make: 10-15 minutes

Yields: 5 1/3 cups (You may halve the recipe if you don’t need or want this much. I crafted this for families and to use in other meals, like oatmeal. Note: homemade nut milk only lasts about 3-5 days in the fridge.)

Ingredients

  • 1 1/2 cups raw hazelnuts
  • 7 cups cold water, filtered if possible.
  • 1 1/2 tsp vanilla extract
  • 1 1/2 tsp unsulphured molasses (contains a bit or iron- yippee! The copper in the hazelnuts will help absorb this)
  • 2 medjool dates, soaked in hot water for 5 minutes to soften
  • 2 small pinches salt (or 1/8 tsp)

Directions

  1. Soak hazelnuts in water overnight.
  2. Add both the hazelnuts and water to a food processor or high speed blender. You will probably need to halve the contents or even process 3 times because of the volume. I don’t want you to have a mishap like I did with an overflow of contents. 🙈 Whoops!
  3. Add the vanilla extract, molasses, soaked dates and salt. Blend/process for 5 minutes or until a milk consistency is formed with little to no visible solids.
  4. Use a sieve or colander with paper towel, nut milk bag, or cheesecloth to strain the “milk” and separate it from the pulp. *You can save the pulp and freeze for future use in smoothies.
  5. That’s it! You have your hazelnut milk! Give it a taste test to determine if you want it sweeter or not. My reservations were with not being able to taste that hazelnut flavor anymore, but feel free to add more dates if you desire.
  6. I typically reheat 1/2 cup fo this milk in the microwave and froth it before adding to my coffee. Enjoy, and please let me know what you think in the comments! I’d love to hear your thoughts.

P.S. That homemade hazelnut spread and other holiday recipes (new and old) will be well on their way, so keep your eyes peeled. I LOVE this time of year. 🥰 Do you?

Until then, take care, 💖 Danielle

Pumpkin Sourdough Bagels

Tis the season to pumpkin-fy everything 🎃, including my favorite sourdough bagels! I used The Little Spoon Farm’s basic recipe as a guide and readjusted the recipe to balance the wet to dry ingredient ratio. I hope you enjoy these as a lovely morning breaky or as a vehicle for a sandwich!(my hubby’s favorite).

Pumpkin Sourdough Bagels

Time: 14 hours Yields: 8 medium sized bagels

Ingredients

  • 1/4 cup sourdough starter
  • 1 1/8 cup filtered water
  • 1 1/2 tsp salt
  • 3 Tbsp maple syrup
  • 1 tsp pumpkin spice (you can make your own with cinnamon, ginger, ground cloves, and nutmeg)
  • 1/2 cup + 2 Tbsp pumpkin puree
  • 4 cups all purpose or bread flour
  • 1 egg white
  • 1/2 tsp salt
  • pumpkin spice to top

Directions

  1. Make dough the night before baking (12 hours before forming the bagels). So if you plan to form them at 7am, make the dough at 7pm. To do so, add 1/4 cup sourdough starter to a large bowl, preferably tupperware you can seal/cover.
  2. Warm the water for 20 seconds in the microwave and whisk with the starter.
  3. Whisk in the salt, 2 Tbsp maple syrup (save 1 Tbsp for boiling), pumpkin spice and puree.
  4. Lastly, add the flour 1 cup at a time and mix well. Add the dough to a Kitchen Aid mixer with a bread hook and put on setting 4 for 6 minutes. If you don’t have a mixer, knead well by hand for 6 minutes. In order to tell if the dough is ready, work a small ball of dough in your hands. Pull the dough apart slowly to form a window. If you can begin to see through the window without it breaking easily, then the dough is ready. If not, keep working the dough. Note: the dough should NOT be sticking to your hands. If it is, add a touch of flour until this resolves. It should feel similar to wet play dough. If it’s too dry, add 1/8 cup water.
  5. Place dough ball in container and cover. Place somewhere warmer, like a proofing drawer, microwave, or oven. Let sit for 12 hours overnight.
  6. It’s baking time! Reference this video on how to shape your bagels. Do so as you desire, and let those bagels rise for another hour.
  7. With 20 minutes to go, bring a large pot to a boil and preheat the oven to 425F.. Right before you add the bagels to the water, add the last Tbsp of maple syrup.
  8. Add bagels to the rolling boiling water and let sit for 1 min 30 sec on each side. Remove with slotted spoon.
  9. Let dry on parchment paper.
  10. Crack 1 egg and remove/discard yolk. add to a small bowl. Add 1/2 tsp salt and whisk with a fork until consistent and non-clumpy. Brush bagels with egg white generously. Add sprinkle of pumpkin spice to top.
  11. Line large sheet pan with parchment paper. Add your bagels, and bake for 25 minutes.
  12. Remove bagels and let cool for at least 15 minutes.
  13. Enjoy with cream cheese or make a delicious sandwich with them. 😋

Did you enjoy this recipe? Please leave me your thoughts in the comments below! Happy fall y’all! 🎃

Iced Pumpkin Spice Latte

It is that time of the year again, folks, and with my current flexibility in schedule, I plan on delivering a brand new collection of fall recipes! 💃🏽🍁🍂🎃🍏🍎

To start, I wanted to provide a simple Iced Pumpkin Spice Latte recipe, especially because it isn’t quite full-fledged fall weather yet. Please let me know what you think in the comments below! Thank you for your visit and support. 🧡

Ingredients

  • 1 cup milk of choice
  • 3 Tbsp pumpkin puree
  • 1/4 tsp pumpkin spice
  • 1 cup coffee
  • 1/2 scoop vanilla or pumpkin spice protein powder
  • Optional to sweeten: 1-2 tsp sweetener of choice (honey, agave, maple syrup)
  • Sprinkle of cinnamon to top!

Directions

1. Blend all ingredients together then serve over ice OR to save yourself from more dishes, shake in a protein shaker.

Cheers and enjoy! 😋

Does eating dietary fat make you fat?

Fat.

What do you think of when you hear this word?

The word fat tends to have a negative connotation attached to it. After years of being exposed to diet culture, I’ll be honest and tell you that my mind used to instantly go to body fat. Now that I have reframed how I perceive dietary fat, I no longer fear it and actually embrace this macronutrient. Now, I tend to think of dietary fat as nutrient-dense energy that fuels and nourishes my body. I also start day dreaming of my favorite foods that contain fat- avocado, nuts and nut butters, and seeds. Yum!

Try reframing in this moment by saying, “Fat is a nutrient that makes food taste good, nourishes my body, and keeps me alive and well!”. Go ahead. Say it out loud. There ya go! 🙌  Because that’s what it does. Just like carbs, fat should NOT be demonized. It is called a macronutrient for a reason. Macro, meaning large, and nutrient meaning nourishing our bodies. We just need to educate ourselves on how much our bodies need and from what sources. Let’s get started!

Starting with the basics, I’m going to break down two types of fat for you: saturated vs. unsaturated fat. Saturated fats are typically solid at room temperature (think butter, coconut oil, or animal fat). They contain single bonds that make the substance stable, which means it doesn’t oxidize easily. Therefore, this fat also takes longer to decompose. Saturated fat builds up in the blood vessels and arteries over time, especially when consumed in excess, leading to atherosclerosis and heart disease. The Dietary Guidelines for Americans recommends that a healthy individual eat <10% saturated fat of their total daily intake, while one at risk for heart disease consumes <7%.

Unsaturated fats are less stable and prone to oxidation and rancidity. So why are unsaturated fats favorable? Unsaturated fats do not clog your arteries like saturated fat does. It breaks down easier, and many monounsaturated and polyunsaturated fats actually have heart health protective qualities (in addition to other health benefits). You heard that right!

In short, as long as you stay within the macronutrient range of 20-35% total daily intake of a healthy mix of fats, with <10% of saturated fat (<7% for those at risk for heart disease), your body should utilize that fat for essential bodily processes. So no, consuming fat does not make you fat, as long as you eat a variety of fats in a balanced manner. Note: some athletes or individuals with medical conditions may need MORE fat in their diet. When I was marathon training, my average daily fat intake was up to 40% because I was burning through so much energy.

I think the fear of dietary fat came from misinformation, but also the myth that dietary fat converts directly into stored fat on our body as adipose tissue. This is FALSE!

Other functions of fat include:

  • temperature regulation (insulation)
  • energy storage
  • makes up the lipid membrane of the cell and other bodily structures
  • aids in fat-soluble vitamin absorption
  • neuroprotective
  • cushions and protects our vital organs
  • are precursor to hormone production & secretion
  • omega-3s are anti-inflammatory

The list goes on!

As you can glean from the above, dietary fat is crucial to maintain life and a truly healthy body. There are even minimum amounts of body fat men and women should possess for health, especially women and maintaining their menses monthly (now recognized as the fifth pillar of health). This number varies with gender, age and other factors.

Fat-free diets that were followed by our parents are not the answer or way to go! Sure, some people with medical conditions may need to monitor their fat intake a little more closely than others, but once again, aim to stay within the macro range of 20-35%, and you’re good. Furthermore, the quality of fats you’re consuming DO matter.

Some great dietary fat choices include:

  • avocados
  • nuts
  • seeds
  • tahini (ground sesame that is used in hummus and now many dressings)
  • olive oil
  • olives
  • ghee (not for those limiting saturated fat though)
  • avocado oil
  • fatty fish (salmon, tuna, sardines, anchovies)
  • full-fat, organic Greek yogurt or kefir (the reason I recommend organic for full-fat animal products is because toxins can be stored in animal fat)
  • cheese
  • eggs
  • coconut- coconut oil is fine but be mindful of serving size

In fact, you will want to be mindful with most dietary fat servings. It’s easy to overdo it, but that doesn’t mean you have to count the nuts and seeds you consume. That’s an easy road to forming disordered eating patterns. Just be aware and educate yourself (or seek education from me!) on what average portions look like.

I do suggest incorporating fat at most meals and sometimes snacks, for satiation purposes, among other reasons mentioned above. It just depends on what your particular diet and lifestyle look like. Once again, I am happy to help in any way I can, so if you have questions, feel free to reach out or schedule a nutrition consultation with me HERE.

Where to Start With Nutrition?

I’ve been racking my brain on where to begin with covering my nutrition bases for all of you. There are endless choices to choose from in the nutrition library, but I think that’s the problem, right? It’s easy to get overwhelmed, distracted, confused, and worst of all- misinformed.

We want to be healthier (whatever that means and looks like for you). We want to maintain a sustainable and life-supporting weight, and we want to feel energized, our absolute best, and THRIVE on the day to day. Do you agree?

The issue is that we don’t know where to begin, and instead of allowing medical professionals to be at the forefront of guiding us throughout our health journey, we have been subjected and duped to believe that diet culture is the fast track to health and weight loss success. NEWSFLASH- THIS IS FALSE! Don’t be fooled by diet culture. Furthermore, many randos on TikTok and Instagram are making up their own shit when it comes to nutrition and not following science-based evidence that dietitians and other licensed practitioners do.

Nutrition is SO very individualized. Your allergies, dietary preferences, sensitivities, aversions, medical history, and much more need to be taken into consideration to determine a plan and protocol that is best for YOU. Surely an Instagram post can’t be speaking to the general population at all times….

Instead, dietitians provide you with the nutrition education, exercises, and tools to have full autonomy over your own decisions, health trajectory and WHAT YOU EAT! Imagine that!

So, let’s get back to the original question: Where to begin with nutrition?

The answer is to STOP Googling nutrition “facts” and diets. STOP listening to TikTok videos and non-credentialed influencers, and instead, consult with a dietitian to pursue a healthy approach and relationship to food that is right for you.

Sure, you can start with tracking macros on your own, but do you know why you’re tracking them, the true recommended ratios for you, and what is going to help you reach your health and weight goals?

What about micronutrients? Have you gotten bloodwork done to determine your current nutrition status?

Do you know how to support your vagus nerve, adrenals, and gut microbiome? Ya…the list goes on and on. My point is that there is not a one-size-fits all approach and everyone begins at a different spot in their nutrition journey. If you need help figuring out where to begin, please email me at daniellencahalan.com to schedule a nutrition consultation or book it yourself HERE.

Talk soon. I look forward to helping you along your health journey.

❤️ Danielle

Turkey Enchiladas

Last but not least for my Thanksgiving 2020 meal edition are these turkey enchiladas! Fun and different, right? I mean, most of us love tacos, burritos, and anything wrapped up, so why not combine Turkey foods into an enchilada then bake it!?

Prep time: Varies Cook time: 10 minutes

Serving size: 2 Serves: 3

Ingredients

  • Tortilla wraps
  • Cooked turkey breast, shredded
  • Pumpernickel stuffing OR your stuffing of choice
  • Turkey gravy
  • Cranberry chutney OR cranberry sauce
  • Swiss OR goat cheese (if you like tangy flavors, goat cheese is awesome, but it can be overpowering with the cranberries)
  • Thyme

Directions

  1. Preheat oven to 350F and line baking pan with tine foil.
  2. Ideally, everything will be cooked by the time you’re ready to assemble these. To do so, lay out a tortilla wrap. Drizzle gravy (may 1-2 Tbsp) down the middle. Add 4 oz of turkey, then top with 1/4 cup stuffing and 2 Tbsp cranberry chutney/sauce. Roll up and place fold at the booth to stay secured.
  3. Continue doing this for all tortilla wraps. Top with Swiss or goat cheese, fresh thyme, and extra cranberry sauce.
  4. Bake at 350F for 10 minutes, or until cheese melts.

Mashed Potato Hush Puppies

The theme of Thanksgiving this year was taking traditional staples and giving them a fresh look. Insert: Mashed Potato Hush Puppies. They’re basically mashed potatoes with a sprinkle of goodness then baked- yummmmm! I didn’t make the gravy from scratch, but I did purchase the turkey gravy from Trader Joe’s then infused it with fresh sage to add an herby kick. I hope you enjoy them as much as my husband and I did!

Prep time: 32 minutes Cook time: 50 minutes

Serving size: 4 hush puppies Serves: 4

Ingredients

  • 1 lb baby red potatoes
  • 3 Tbsp ghee (or butter)
  • 3/4 tsp salt (use 1/4 + 1/2 tsp separately)
  • 1/4 tsp pepper
  • 3/4 cup Italian breadcrumbs
  • Optional for seasonings: dried or fresh thyme and oregano
  • 1 cup grated parmesan cheese (use 1/2 + 1/2 cup separately)
  • 2 eggs
  • olive oil spray
  • Optional: pre-made or homemade gravy with fresh sage

Directions

  1. Fill a large pot halfway with water. Bring to a boil. Add a generous sprinkle of salt and whole potatoes after washing. Boil for 30 minutes.
  2. Once you can easily stick a fork in the potatoes, remove from heat. Pour into a colander then transfer to a large bowl.
  3. Mash the potatoes well (with skin intact) with a masher or fork. Add the melted ghee or butter, 1/2 cup parm, salt and pepper. You can even add herbs inside if you’d like too!
  4. Stir well, then place in refrigerator for at least 30 minutes, or until cool.
  5. Preheat oven to 375F and line a baking sheet with parchment paper.
  6. Remove from fridge. Form into little balls, perhaps 1/4 cup in size. They should maintain form.
  7. Grab two small bowls. Break two eggs into one and mix. Add the breadcrumbs, 1/2 cup other parm, and a touch of salt, pepper or other seasonings as desired in another small bowl.
  8. Cover 1 potato ball in egg. Let drip being transferring to other bowl and coating with breadcrumb mix. Continue to do this until complete.
  9. Add potato balls to sheet. Liberally spray or coat with olive oil. Bake for 30 minutes.
  10. Check 15 minutes in to see if breadcrumbs are turning golden. If they aren’t, add another coat of olive oil.
  11. Remove from oven. Let cool. If using gravy, heat up with freshly chopped sage to add flavor. You can either pour the gravy over the hush puppies or dip the potatoes in the gravy.

Nom nom! Enjoy every hush puppy bite!

Cranberry Apple Chutney

Cranberry sauce- people love it or hate it.. I personally do not like the overly sweet goop you find at the store, but that’s just me. I grew up with my family making cranberry relish, which is basically minced fresh cranberries, orange peels, and sugar. I adjusted this recipe to use less sugar over the years, and even substituted the cane sugar with honey (still sugar btw, just a different taste). I knew there was an opportunity to really elevate this side dish, so I took advantage this year to brainstorm on what that could be and look like. I came to the conclusion that cranberry chutney would offer complex flavors with less sugar while also remaining simple to whip up. It also highlights a cultural staple from India, but obviously utilizes different fruits, spices, etc. It’s always fun to infuse traditional American dishes with other ethnic foods. 🙂

Here’s the recipe for those interested in trying it out this holiday season!

Prep time: 5 minutes Cook time: 10-15 minutes

Serving size: 1/3 cup Serves: 4 (Adjust ingredient measurements accordingly to serve more people)

Ingredients

  • 1 small shallot or 1/2 med-large
  • 1/2 tbsp olive oil
  • 2 green apples
  • 1 cup fresh cranberries
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp ginger
  • 1/4 tsp cloves
  • pinch of salt
  • 2 tsp honey
  • 1/4 cup orange juice (fresh or bottled)
  • 2 tsp ACV (apple cider vinegar)
  • 1/2-3/4 cup water (you can start with 1/2 and add more later if you need it)
  • 2 Tbsp grated orange rind

Directions

  1. Mince shallot. Add 1/2 Tbsp olive oil to sauté pan over medium heat. Add shallot and sauté for 2 minutes.
  2. Add whole fresh cranberries and diced green apples.
  3. Add all spices, honey, orange juice, ACV, and water.
  4. Bring to a boil, then reduce to a simmer until most of the water evaporates and a sauce like consistency is formed.
  5. Cool before serving, which may be done the day of or stored in the refrigerator and served cold at a later time. It’s really personal preference.
  6. Upon serving, grate 2 Tbsp fresh orange peel/rind on top.

Enjoy, and Happy Thanksgiving!

Protein Pumpkin Mug Cake

This recipe can be used as a snack, post-workout meal, or dessert. It contains fat, protein and carbs and surprisingly contains no added sugars. 🤯 Although, if you like sweeter things, I recommend adding 2 tsp maple syrup.

Dry Ingredients
🔸1/4 cup almond flour
🔸1 scoop vanilla protein powder
🔸1/4 + 1/8 tsp baking soda
🔸1/2 tsp pumpkin spice
🔸pinch of salt

Wet Ingredients
🔸1/8 cup whole fat Greek yogurt
(organic and grass-fed if possible, but not required)
🔸1/4 cup pumpkin puree
🔸1/8 tsp vanilla
🔸Optional: 2 tsp maple syrup for sweetness

Directions
1. Use a 10oz coffee mug.
2. Add dry ingredients, and mix well.
3. Add wet ingredients. Mix extra well, checking bottom of mug for hidden dry ingredients that haven’t been incorporated yet.
4. Microwave for 2 minutes. Stick knife in center. If no batter comes off, it’s done. If it does, microwave for 30 more seconds.

Top with Greek yogurt, whipped cream or ice cream and sprinkle with pumpkin spice. Eat up, mug cup!

Pumpkin Turkey Chili

This is my all-time favorite fall recipe, as it’s a twist on a classic and serves as delicious comfort food. I used this original recipe from Larissa Another Day blog and put my own twist on it (along with J.P.’s influence). I’ve been making it every fall, at least 2-3 times per season, for the last 6 years now. The pumpkin puree and spices are very subtle, so they don’t alter the traditional chili flavor profile too much. If anything, they ADD creaminess and warmth to the dish. I hope you enjoy it as much as we do!

Servings: 4

Prep time: 5 minutes

Cook time: 70 minutes

Total time: 75 minutes

Ingredients

  • 2 Tbsp olive oil
  • 1 chopped yellow onion
  • 1 lb ground turkey
  • 1 Tbsp cumin powder
  • 1 Tbsp chili powder
  • 2 tsp pumpkin spice
  • 1 cup halved grape tomatoes and/or 1 can roasted tomatoes
  • 1 cup bone broth
  • 1 can kidney beans
  • 1 can pumpkin puree
  • 1/2 cup hot sauce
  • 1/4 tsp black pepper
  • Optional toppings: sour cream, goat cheese (or another variety), chopped jalapeños, cilantro, green onions

Instructions

  1. Warm a large stock pot over medium heat. Add olive oil, followed by the chopped yellow onion. Toss to coat and cook for 2 minutes.
  2. Add ground turkey and spices. Cook for 6 more minutes, or until turkey is nearly cooked (but not all the way). Occasionally break up and stir.
  3. Add halved grape tomatoes (or can of diced tomatoes). Cook for 2 minutes, stirring as needed.
  4. Add the bone broth, kidney beans, pumpkin puree, and hot sauce. Stir until combined. Bring to a boil then simmer, covered, for 60 minutes.
  5. Serve 1 cup with toppings of choice (goat cheese is incredible!), then sprinkle with black pepper.
  6. Cozy up, put on a fall flick, and enjoy every bite!

Let me know what you think please! I value your feedback on my work and recipes, as I want to grow and adapt as needed. Thank you for the follow and read!

All my best, ❤ Danielle