I’m all about brain-boosting Omega-3 rich foods for Baby Chunbao since he was born prematurely and almost didn’t survive his 1st day of birth. Salmon? check. Chia seeds? Check. Baby DHA supplement? Check. Walnuts? Not really. In the nuts family, walnuts contain the highest level of omega-3s per ounce, but how’d you feed it to a 1-year-old? There is walnut butter out there but Baby Chunbo dislikes nut butter. And, obviously, a 1-year-old shouldn’t have whole nuts because they are choking hazards. The rising popularity of nut milk inspired me to create this apple spiced walnut milk recipe. This recipe includes the sweetness from apple, which is super kid-friendly. Combined with the warm aroma of cinnamon, this spiced creamy walnut milk will leave your entire family craving for more!
Some amazing health benefits of walnuts:
- Brain health: Walnuts contains a high level of the fatty acid, ALA (plant-based Omega-3), that are essential for improved memory and focus. Studies have shown that walnuts may play a role in improving cognitive disorders like dementia. Just like the healthy-eating mantra: “You are what you eat,” brain-boosting walnuts actually look like a brain!
- Heart health: The rich Omega-3 content in walnut helps prevent heart diseases by lowering LDL (bad cholesterol) and increasing HDL (good cholesterol).
- Bone health: Calcium plays a crucial role in maintaining strong bones. The fatty acids in walnuts aid calcium absorption in bones while reducing calcium elimination through the kidneys.
- Skin care: Walnuts are ranked second on the list of “antioxidant-rich-foods” after blackberry. Antioxidants are essential for cell regeneration and ward off harmful free radicals that are present in the air. Walnuts are also loaded with vitamin E. This oil helps with tissue repair and keeps the skin moist.
Apple spiced walnut milk recipe notes:
There are so many variations you can do to this recipe. I’ve added cinnamon but you can omit it or add other spices such as vanilla, nutmeg, cloves, and even ground ginger. Since I’m sticking with apples, adding the warm bite of cinnamon really brings out the fragrant aroma of apple, but not overpowers the nutty taste of walnut.
Regarding the thickness of this walnut milk, I tend to favor a thicker consistency. This recipe calls for 4 cups of water with 1 cup of walnuts. This will produce a heavy cream like consistency. If you are aiming for a nonfat milk like consistency, I would use 6 cups of water with 1 cup of walnuts.
What you’ll need:
- 1 Cup raw walnuts
- 1 Small organic red apple, cut and core removed. Peeled (optional).I usually don’t peel apples because apple peel is a nutrient storehouse. Half of an apple’s Vitamin C is stored in its peel alone! It’s also a source of vitamins, minerals, fiber, antioxidants, and cancer-fighting compounds. Therefore, it’s better to use organic apples as they contain fewer pesticides in the peel. Not to mention that apples are one of the most highly contaminated crops when it comes to pesticides.
- 4 Cups water
- Dash of cinnamon
- Sugar (optional). You can substitute sugar with agave, stevia, honey, or coconut sugar. Basically anything with a neutral flavor. I would caution against strong flavors like maple syrup and coconut aminos.
1. Soak walnuts in water for 4 hours. Place walnuts in a pot and cover with about an inch of cold water. This will soften the walnuts and produce a creamy consistency when blended. You may let stand on counter top, cover with lid, or place in refrigerator for up to 24 hours. Plumped walnut (left) vs dry walnut (right)2. Rinse the soaked walnuts and place them in a blender. Add apples and water. Blend on high speed for 30 seconds or until smooth. In Vitamix terms, blend on variable 7 for 30 seconds. 3. Secure cheesecloth on a pot.
Note: You may use a nut milk bag if you prefer. However, I find using a cheesecloth to strain nut milk a lot easier than using a nut milk bag. Here’s a little technique on how to easily secure cheesecloth on the pot: Place cheesecloth over a pot. Grab opposite corners and tie tightly. Grab the other 2 corners and tie tightly.
4. Carefully pour blended walnut milk through the cheesecloth.
5. Wait for 10 minutes to let gravity do its work. Most of the blended walnut milk should be strained through the cheesecloth.6. Carefully release the cheesecloth and press all the walnut milk from the walnut meal.
Strained apple & walnut meal
7. Add cinnamon. Add sugar and sweeten to taste (optional).8. Refrigerate for up to 3 days.
This creamy walnut milk is not only delicious by itself, but it’s also really good with cereal. This is one of the few breakfast foods that my picky eater likes.
There you have it. Hope you enjoy this recipe. Leave a comment below to let me know how yours turned out!
- 1 cup raw walnuts
- 1 small apple (peeled optional)
- 4 cups water
- pinch of cinnamon
- pinch of sugar (optional)
- Soak walnuts in water for 4 hours.
- Place walnuts in a pot and cover with about an inch of cold water.
- Rinse the soaked walnuts and place them in a blender.
- Add apples and water. Blend on high speed for 30 seconds or until smooth. For Vitamix, blend on variable 7 for 30 seconds.
- Secure cheesecloth on a pot. Carefully pour blended walnut milk through the cheesecloth.
- Wait for 10 minutes to let gravity do its work. Most of the blended walnut milk should be strained through.
- Carefully release the cheesecloth and press all the walnut milk from the walnut meal.
- Add cinnamon and sweeten to taste.
- Refrigerate for up to 3 days.
Related recipe: Easy baked taro chips
Related recipe: No bake baby protein bites