Black + White Cookies with Tahini

With all the baking this time of year, any dessert recipe with a hit of healthy is what we're after. (Actually, any and all nutritious cooking is much needed.) Enter The Goodful Cookbook. It's full of simple, intentional steps to eat and live well, with more than 125 recipes that make everyday meals a nourishing, mindful experience. Start with the one below...

You’ll get both your yin and your yang in this Middle Eastern–influenced, nutty take on New York City’s signature cake-y cookie. This version is hearty and not too sweet. It goes seamlessly with a morning mug of hot coffee or a cup of tea. Tahini is ground sesame seeds and is a great source of calcium, iron, magnesium and B1 vitamins.

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How To Navigate Dinners When Your Fam Is Not On Your Diet

Home for the holidays? Integrative nutritionist Jennie Miremadi is sharing practical and emotional advice for how to feel good, stick with your own eating plan and still get along with the whole tribe. Here's a hint: You're in charge...

If you’re going home for the holidays, you don’t have to resign yourself to a week of unhealthy eating. And, you don’t have to feel unwell just because your family doesn’t eat the way you do. By being proactive in how you communicate with your family and making sure you have food you can eat, you set yourself up for success and make it possible to stick to your healthy diet.

How To Navigate Eating Healthfully When Home For Holidays

Explain your “why” | You have the ability to make your family more receptive to your eating just by changing the way you talk about it. If you criticize the way they eat, you put your family members on defense and potentially make them feel like you’re rejecting them. If they’re feeling hurt, it’s unlikely they’ll have any desire to support your efforts to eat healthy while you’re with them. So, it’s important to explain why you eat the way you do without placing judgment on them.

For example, instead of saying, Mom and Dad, how can you eat that, it’s so bad for you, say, I’m sure it’s really delicious but whenever I eat deep fried food, I get bloated and my stomach hurts for two days. By explaining how the food makes you feel in your body without judging them or the food, you enable them to understand where you’re coming from. Create a context that makes them want to support you in feeling well during your visit.

Take Responsibility | Whether or not your family supports your healthy eating, it’s your responsibility to make sure that you have food that you can eat during your visit, not theirs. Many people who changed to a healthy diet had no idea how to prepare delicious, nutrient-rich meals when they first began to eat this way. It takes work to figure out how to remove the inflammatory ingredients that you used to eat and substitute them with new, healthy ones. And, if your family doesn’t eat the way that you do, it’s unlikely they’ll have any idea what kind of replacement food to get for you even if they want to help you. So be proactive! Go to the grocery store when you arrive and stock up on food—this will empower you to feel healthy and eat well during your stay.

Bring Back Family Classics | Are there any meals that you ate growing up that you would still eat on your current diet? For example, if you don’t eat dairy or gluten, are there any dairy- and gluten-free dishes that your family ate when you were a kid that would work for you now? (Maybe roast chicken with vegetables or turkey and wild rice stuffed bell peppers.) Make life easy on your family by suggesting dishes they already like and know how to make that you can eat too. Not only will everyone be satisfied with the meal, you’ll also be educating your family on how to make food that meets your needs.

Make Modifications + Be proactive | Brainstorm dishes your family makes that could easily modify to accommodate your dietary preferences, then ask if they are willing to make tweaks to the dishes so that you can eat them too. Tell them that you’ll go to the store to get all of the replacement ingredients and help prepare the dish with them. Or, if the “problem” ingredients are only added at the end, ask your family if you can take out a portion of food for yourself before they finish off the dish. The key here is to be proactive.

Get Your Chef On | Give your family a night off and offer to cook them a meal. Upgrade a traditional holiday dish by substituting healthy ingredients or prepare a selection of your favorite nutrient-rich dishes. By taking charge of a meal, you get to show your family that healthy food can be delicious. And, the best part is that your gesture may inspire a deeper connection with your family. By making an effort to show them a piece of who you are, you give your family the opportunity to get to know you better, which may bring you all closer together.

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Make Fig + Forage LA’s Cozy Avocado-Covered Shakshuka

Last fall, while in Big Bear we indulged in this cozy spread at the Kitchy Cabin by Chef Lindsey Chase of Fig + Forage LA. Everything Lindsey whipped up for us over the weekend was divine, but this shakshuka recipe draped in slices of fresh avocado was the best...

This has always been a staple dish in my blended family's kitchen. With our Morroccan and Israeli roots, there are too many variations to count. Sometimes we add white beans, Swiss chard, feta or anything that needs to be used up or make a heartier breakfast. However you spell it, whatever you add, it’s always delicious!

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The Smart Girl’s Guide To Collagen Boosters: This Dirty Rose Chai Latte Changes Everything

We’re just short of obsessed with our contributing herbalist, Adriana Ayales. The Costa Rican-born founder of NYC apothecary Anima Mundi has a certain mastery over the power of plants and has recently released two new versions of our favorite product: Anima Mundi Collagen Booster.

Not only is our fave new version packed with rose petals and chai spices, but Adriana is telling us it is easier to digest thanks to the spices’s support of digestive flow. Her unique blend of bioavailable herbs that boost collagen are one of the many reasons we trust Adriana’s herbal magic...

The Basics On Collagen

Collagen is the most abundant protein in our bodies, especially as a Type 1 collagen. It’s found in our muscles, bones, skin, blood vessels, digestive system and tendons. It’s what helps give our skin strength and elasticity, while also replacing dead skin cells. When it comes to joints and tendons—in the simplest terms—it’s the glue that binds the body together.

Healthy skin, nails, bones and connective tissue need collagen to be strong and radiant.Collagen production naturally declines as we age—for most of us at least—yet if you nourish and intake high quality collagen sources, you can begin to defy the classic aging process. Certain herbs contain unique chemical and energetic properties that boost collagen production.

Read on as Adriana dives deep on using these herbal benefits to increase your body’s natural collagen production…

Herbs That Boost Collagen Levels

A fascinating element that a lot of these herbs share in common is their energetic and chemical properties. The bone-mending type of herbs are naturally high in silica, calcium and minerals, which assists in bone strength and healing. Some of these herbs are astringent, yet contain what Adriana calls the holy glue—it’s an essential glue (a demulcent quality) in the plant that, once metabolized, becomes an incredibly powerful food for our bones, connective tissue, skin and more.

Not many herbs contain these two oppositional natures—astringent and demulcent—and it is here that this nutrition must be widely used and understood in order to reap the incredible health benefits. Many of these herbs have been widely studied by the scientific community, backing up ancient folkloric uses among many cultures worldwide.

Here are the top herbs used to boost collagen and that are backed by substantial scientific studies, along with ancestral use:

CHINESE KNOTWEED: HE SHOU WU | Polygonum multiflorum (Fo-Ti)
The root of the fo-ti plant can restore fertility, help maintain hair color, boost energy, rejuvenate the nerves and brain cells, tone the kidneys and liver, fortify the bones and purify the blood. Athletes use it to improve performance and reduce recovery time.

This adaptogenic root has been used in Traditional Chinese Medicine for more than 3,000 years. According to legend, the man who first discovered fo-ti was delighted to find that with regular use, it revived his natural dark hair color and sexual virility. It is said he lived up to 160 years old. Since that time, fo-ti has been regarded as a sort of a fountain of youth and held as the elixir of life within Eastern traditions.

There are literally thousands of first-person reports and a handful of clinical studies of fo-ti (or preparations including the herb) demonstrating a remarkable ability to reverse hair loss and restore rich color to white or graying hair. Modern day use makes He Shou Wu a notable adaptogen for its harmonizing effect on the endocrine system (hormone-producing glands), and for its high zinc content, which is one of the key effects on hair growth and restoration. It’s also very well known for its jing preserving qualities—our primordial energy that fuels life, sexuality and vital essence, according to Traditional Chinese Medicine.

Due to its longevity promoting nature (including the superoxide dismutase, which is one of the most powerful antioxidants to the human body), it’s precisely the antioxidant that has been credited for reversing diseases, increasing immune protection and lifespan. Some of the more notable studies reflect its ability to protect bones from oxidative stress, chemo-protective qualities, increasing natural killer cells showing anti-cancerous support to several forms of cancer and being neuro-protective.

ANCIENT BONE HEALER: HORSETAIL | Equisteum arvense, spp.
Horsetail is one of the oldest plants on the planet. The hollow stems and shoots of horsetail are a rich source of naturally occurring calcium, magnesium, potassium and other valuable nutrients (including silica crystals). Many of the medicinal properties of horsetail can be attributed to its high silica content, which is easily absorbed by the human body.

Silica is an essential trace mineral that plays an important role in the development, strengthening and maintenance of healthy bones and teeth. Silica also restores weak connective tissues in blood vessels, cartilage, tendons and in collagen—the body glue that helps hold our skin and muscle tissues together. Silica speeds the healing of bone fractures, it is said to help rheumatism and arthritis by improving the elasticity of the joints, and is recommended to athletes for sprains, pulled hamstrings and torn ligaments.

ANCIENT MINERALIZER: NETTLES | Urtica dioica
Nettles contain a high amount of calcium, silica and sulfur, making it an excellent source to help boost collagen receptors. Nettles are often used in beauty products like shampoo and soap, as it restores, repairs and is known for its antiseptic qualities. Stinging nettle is a valuable tonic that can support the immune system, spleen, circulatory system, urinary tract, nervous system, respiratory tract, digestive system and endocrine system, including the adrenals, thyroid and the pancreas. In-vivo and in-vitro studies have also demonstrated its ability to protect from neurodamage, protect the immune system, strengthen bones and even support prostate health. It is indeed a plant of many remedies!

Nettle is a multi-vitamin. Other nutrients found in nettles are calcium, carotene, magnesium, vitamin A, B + K, potassium and protein. Nettle leaves are rich in silica and sulfur, making it an excellent candidate to strengthen hair follicles, shafts, strands and preventing easy breakage and damage. Increasing nutrient-rich blood flow circulation in the scalp helps to feed every hair follicle promoting healthy, long and lustrous hair.

Nettle has been used for hair care for centuries. Not only does nettle leaf help in controlling hair loss, but it may help in hair growth. Nettle leaves are rich in vitamins A, B1, B5, C, D and E. It also contains flavonoids, essential aids and proteins, nourishing the scalp and helping promote healthy and shiny hair.

DHT, an androgen hormone and sex steroid, is created as a byproduct of testosterone. Androgens like DHT bind to receptors on the sebaceous glands, which is a major stimulating effect and as a result causes increased output of oil on the skin. Nettle inhibits and lowers DHT, supporting the reduction of sebum production nicely and even shrinking sebaceous glands. This also ties to its abilities to help prevent hair loss. Used internally and externally it can assist with the aforementioned qualities.

Nettles's astringent properties may help with tightening the skin, assisting the skin and scalp, possibly preventing eczema and the healing of small cuts and bruises. Due to its high antioxidant makeup, it assists in combating the effects of multiple stressors, therefore protecting from our collagen receptors to our endocrine system.

THE IMMORTAL: GYNOSTEMMA | Gynostemma pentaphyllum (Jiaogulan)
Gynostemma contains over 80 different saponins (gypenosides) compared to the 28 found in ginseng. As well as these saponins, gynostemma is a natural antioxidant and a rich source of healthy vitamins and minerals. Many people suggest that gynostemma is one of the best adaptogens found in nature, which are also referred to as biological response modifiers.

Gynostemma is called the immortality herb for good reason. It was originally brought to scientific attention because population studies revealed that those who consumed it regularly were living longer and significantly healthier lives. Researchers believe that the main reason for this general benefit is that it contains two very important antioxidants—glutathione and superoxide dismutase. One clinical study revealed that taking gynostemma each day for a two-month period reduced many of the signs of aging including fatigue, insomnia, memory loss, diarrhea and poor balance. The anti-aging benefits of gynostemma are due to its many rejuvenating properties, which all actually serve to protect the body from the damaging effects of stress.

Gynostemma has been used for thousands of years for its wide array of healing abilities. It’s commonly used for its energizing effects, digestive help, cardiovascular health and hormone balancing qualities. Its demulcent qualities grant an extraordinary nourishing power to the gut, which is why it has been often used for weight loss, as it helps flush the intestinal walls while providing an anti-inflammatory effect.

THE RADIANT ONE: CALENDULA | Calendula officinalis
Calendula has been used since ancient times for its phenomenal abilities to restore skin, assist in wound healing and activate collagen receptors to increase the skin's natural glow. Calendula flowers have long been employed in folk therapy, and more than 35 properties have been attributed to decoctions and tinctures from the flowers.

The main uses are as remedies for burns (including sunburns), bruises and cutaneous and internal inflammatory diseases of several origins. Folk medicine in different parts of the world have used it for its beautifying chemistry, from preventing wrinkles, to oxygenating the blood, to increasing overall circulation. Modern research has proven many of its healing abilities, along with noting its extraordinary ability to protect the skin from cellular and oxidative damage.

The antibacterial and immuno-stimulant properties of the plant make it extremely useful in treating slow-healing cuts in people who have compromised immune systems. The University of Maryland Medical Center reports research indicating topical application of calendula cream helps to heal wounds and works as a local and internal antiseptic.

THE QUEEN OF THE JUNGLE: MANGOSTEEN | Garcinia mangostana
Collagen keeps our skin firm and resilient, and protects it from wrinkling. The role of vitamin C in the production of collagen is to interact with amino acids within collagen cells. It adds hydrogen and oxygen to those amino acids, so they may do their part in collagen production. Mangosteen peel has been known for being not only one of the highest sources of vitamin C found in nature, but it also contains a mega-load of antioxidants.

Mangosteens contain a high amount of polyphenols known as xanthones, which are known for their myriad of healing abilities that it contains. According to scientific studies, xanthones from the pericarp, whole fruit, heartwood and leaf of mangosteen (Garcinia mangostana) are known to possess a wide spectrum of pharmacological properties (including antioxidant, anti- tumor, anti-allergic, anti-inflammatory, anti-bacterial, anti-funga and anti-viral activities). It also contains promising chemo-preventive and anti-cancerous properties.

As far as beauty chemistry goes, the high amount of antioxidants has shown to be an excellent skin tonic. Several studies have found that the pericarp was particularly successful at curbing the production of acne-causing inflammation, along with other skin breakouts (like cirrhosis, eczema and inflammation-based rashes). Besides using xanthones to defend the skin, the fruit also promotes microcirculation improving the appearance of skin vitality and radiance. Another study demonstrated that because of its phenolic-rich makeup, mangosteen pericarp extract was able to protect the skin from free radicals, showing serious potential as an anti-skin cancer agent.

Three Collagen Boosters To Choose From

NEW: Dirty Rose Chai Collagen Booster | A delicious and more easily digestible version of the original, Collagen Booster. Dirty Rose Chai includes a blend of chai spices from cardamom to cinnamon and freshly dried rose petals. TRY IT

Collagen Booster (Original) | This is the product we’ve been drinking for a while. Packed with powerful mineral-rich greens like nettle, we count this afternoon beverage as one of the healthiest parts of our daily routine. TRY IT

Super-Fruit Bliss Collagen Booster | Anima Mundi has included Shizandra berries for their adaptogenic and beautifying properties, along with Dragonfruit and Cranberry known for their high antioxidant content and skin protecting properties. TRY IT

The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. 
All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.

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7 of The Most Beautiful Shops In Los Angeles

Shopping in la can be an experience. While the retail landscape is changing rapidly right now, one thing is sure - we all love an experience. We’ve handpicked some of our favorite boutiques in Los Angeles that’ll inspire you just for stepping through their doors and might just help you find the perfect holiday gifts too...

RAQUEL ALLEGRA | 8372 W 3rd Street

Raquel Allegra's clothing is entirely manufactured in Los Angeles, which is also where their first Flagship store is located. Raquel Allegra initially started off as a small collection of vintage shirts and has grown into a full womenswear collection. The brand's mission is to support women and help them feel confident. Additionally, Allegra contributes a portion of their proceeds to the CanopyStyle campaign, which aims to protect endangered forests.

Tortoise general store | 12701 Venice Blvd

Tortoise General Store is a locally owned store in Mar Vista, run by husband and wife duo, Keiko and Taku Shinomoto. TGS contains a collection of curated Japanese household goods including ceramics, furniture, clothing and more. This store's philosophy is that of a slow and steady life, now thats a message we can get behind.

ROLLING GREENS | 7505 Beverly Blvd

Rolling Greens is a Southern California home and garden shop. They have three locations in Los Angeles and their retail stores display an array of unique containers and planted arrangements. Not to mention, they have a wide assortment of  unique objects, candles, antiques, and other home decor items. This one-stop shop will fulfill all your holiday gifting needs, we promise.

THE ROW | 8440 Melrose Pl

The Row is the flagship store for the fashion line created by the Olsen twins in 2006. This luxury boutique recently won an American Architecture Award for their stunning interior design. The shop carries designer brands such as Helmut Lang & Rick Owens, and mixes in tasteful vintage jewelry and antiques. This modern and chic retail home will provide you with a one of a kind shopping experience.

midland SHOP | 8634 Washington Blvd

Midland Shop was founded by best friends Paige Appel & Kelly Harris. Their store is filled with SoCal inspired home goods, shoes, clothing, & perfumes that are all ethically produced. A great shop to stop by to pick up last minute gifts or find curated items for your own home.

BLDWN | 8424 Melrose Pl

BLDWN is a contemporary lifestyle brand that opened up their first flagship store located in the heart of melrose. This sleek and modern retail space was designed by Montalba Architects and was meant to celebrate American design. BLDWN showcases a curation of furnishings by well known American designers & ceramicists, as well as up and coming artists.

iNDIVIDUAL medley | 3176 Glendale Blvd

Individual Medley is a stylish boutique located in Atwater Village. Their goods are carefully selected and made by artisans from all around the world. They also carry designers who are local and you can often find a selection of vintage apparel on their rack. Individual Medley is community driven and they often hold workshops and other events in their shop. We are lucky to have such a charming store right here in Los Angeles.

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How Healthy Is Oat Milk? What To Know About The Latest Vegan Milk Craze

What's the big deal about oat milk? Here in LA, the oat milk matcha latte has slowly taken over the beverage du jour -- and with good reason. Whether you're drinking it in a latte or pouring it over granola, there's just something about the creamy texture of oat milk that's better than the rest. Just after celery juice, you could call it 2019's beverage of the year.

Choosing a healthfully-made oat milk is key. When it comes to clean eating, it's not what you eat, but how what you eat was made that seems to matter most. We've been swooning over Pressed Juicery's new oat milk (they even make a matcha version!) and were glad to learn that it is free of gums and stabilizers, but packed with fiber and protein.

With the long list of milk substitutes out there, we decided to cut through the white noise (or milk, if you will) and give you insights on one of the healthiest, tastiest and most environmentally-friendly milk alternatives out there. We asked Dr. Axe for  few notes on the benefits of oat and were happy to learn about oat milk's benefits...

So, What Is Oat Milk?

Oat milk is a vegan alternative to cow’s milk that’s been gaining widespread popularity recently. It’s made by blending one cup of soaked, old-fashioned rolled oats in a blender with about three cups of water and then pouring the liquid through a cheese cloth to extract the milk. Depending on which oat milk recipe you’re using, you can also add cinnamon, vanilla, dates or other natural sweeteners to to enhance the flavor.

Thanks to its growing popularity, oat milk is now available pre-made at many grocery stores and health food markets. Not only have food manufacturers made it easier than ever to enjoy this type of milk, but they also often add extra vitamins and minerals to create a product that’s rich in many micronutrients found in cow’s milk, such as vitamin A, calcium, riboflavin and vitamin D.

Is Oat Milk Healthy? Oat Milk Benefits

1. Lactose-Free and Vegan
Whether you avoid conventional milk to minimize your intake of animal products or because the lactose found in milk simply doesn’t agree with your stomach, oat milk is a good alternative. It’s made from oats and water, so it’s free of both dairy and lactose, making it an ideal substitute for those with dietary restrictions who may be following a dairy-free diet.

Much like other nut milks, it can be easily swapped in for milk in many different recipes. You can use it in cold desserts like pudding or ice cream or even add it to your morning bowl of cereal for a quick and convenient vegan milk alternative.

2. Helps Prevent Anemia
Anemia is a serious condition characterized by a lack of red blood cells in the body. This can result in a long list of anemia symptoms, ranging from fatigue to pale skin and beyond. There are many different conditions that can result in anemia, but it is often caused by a lack of certain essential nutrients required for the synthesis of red blood cells, such as iron and vitamin B12. For this reason, those on a vegetarian or vegan diet are at an even higher risk of anemia, as most plant foods are lacking in these important micronutrients.

Just one cup of oat milk contains approximately 10 percent of the iron you need in the entire day, making it an especially good source for vegans and vegetarians. Paired with other iron-rich foods, such as spirulina, lentils and dark chocolate, adding a serving or two of oat milk into your diet can help promote healthy red blood cell production and prevent anemia. (2)

3. Lowers Cholesterol
Oats are well-known for their heart-healthy benefits and ability to keep cholesterol levels in check. This is because they contain a type of soluble fiber called beta-glucan, which has been shown to have potent cholesterol-lowering properties. Interestingly enough, research has found that the beneficial effects of beta-glucan in oats are even retained in oat beverages like oat milk. (8)

A human study published in the Annals of Nutrition & Metabolism found that drinking oat milk for five weeks significantly lowered levels of both total and bad LDL cholesterol to a greater extent than rice milk. (9) Another study out of the University of Lund’s Department of Applied Nutrition and Food Chemistry in Sweden had similar findings, reporting that drinking oat milk for just four weeks was effective in reducing cholesterol levels in healthy subjects. (10)

Oat Milk vs. Almond Milk vs. Conventional Milk

So how does oat milk measure up against conventional milk, and how does it compare to other popular milk substitutes, such as almond milk?

When it comes to taste and texture, oat milk has a naturally sweet flavor like almond milk and is thin, much like skim milk. Like other nut milks, it’s usually available in several different flavors, such as chocolate or vanilla, although it’s also possible to opt for unsweetened and unflavored varieties as well.

In terms of nutrition, oat milk is higher in calories and carbohydrates than almond milk but also contains more protein and fiber. Much like oat varieties, almond milk is often enriched with micronutrients, such as vitamin D and calcium. However, there are some minute differences between the two — almond milk also contains vitamin E, for example, but is lower in riboflavin.

Compared to regular cow’s milk, oat milk is slightly lower in calories but contains nearly double the carbs. Cow’s milk is also higher in protein and rich in many important vitamins and minerals. While many of the micronutrients in oat milk have been added in during processing, conventional milk is a natural source of many nutrients like calcium, riboflavin and vitamin B12.

Oat Milk in Ayurveda and TCM

Oats fit seamlessly into an Ayurvedic diet and are also commonly used in Traditional Chinese Medicine to treat a variety of conditions.

In particular, oats are often used in Traditional Chinese Medicine to help lower blood pressure, reduce boils and improve stool consistency. Oats are also believed to strengthen the spleen and pancreas as well as help dry dampness to prevent fluid accumulation.

In Ayurveda, oats are used to reduce appetite, promote regularity and increase stamina. They are also believed to have sedative, calming properties and are especially nutrient-dense and nourishing. They can help balance the vata dosha but may aggravate both pitta and kapha doshas depending on how they are prepared.

Where to Find and How to Use Oat Milk

Wondering where to buy oat milk? While it may not be as easy to find as other milk alternatives, such as almond milk or soy milk, it is becoming increasingly available due to its recent rise in popularity. You can usually find it near the other nut milks in the health food section of your local grocery store. You can also find certain oat milk brands through online retailers as well. Be sure to look for an unsweetened variety, and check the ingredients label carefully to pick a product with a minimal amount of added ingredients.

If you’re having difficulty finding oat milk, you can also try making it on your own. Not only does this give you complete control of your ingredients, but it also allows you to make your oat milk unsweetened and free of preservatives. To make your own oat milk, simply soak a cup of oats in water for 30 minutes, then combine with three cups of water and blend in a food processor. Using a cheese cloth or nut milk bag, you can then strain the milk and enjoy.

There are plenty of potential uses for oat milk. You can swap it in for conventional milk in your cereal and overnight oats or use it to whip up certain types of desserts that don’t require cooking, like pudding or ice cream. You can also use it in your favorite beverages and add it to your morning smoothie, latte, tea or coffee. Just be sure to avoid directly heating this milk as it can thicken and develop a gelatinous texture.

History

Plant-based milk has long been used as an alternative to conventional milk by those with allergies or dietary restrictions, as well as those looking to reduce their consumption of animal products.

For many years, soy milk was the leader in plant-based milk alternatives due to its long shelf life, nutrient density and versatility. However, around 2010, almond milk began growing in popularity and surpassed soy milk as the most popular variety consumed in the United States by 2013. (13)

According to recent data released from Nielsen, plant-based milk products make up about 9.3 percent of all milk sales in the U.S. (14) In addition to soy, oat and almond milk, new varieties, such as hemp milk, coconut milk, rice milk, quinoa milk and hazelnut milk are also available, each providing its own unique set of health benefits and nutrients.

Oat milk can be a healthy lactose-free and vegan alternative to conventional milk, but there are some oat milk negatives that need to be considered as well.

If you have a gluten intolerance or sensitivity, you should be sure to select only oats and milk that are certified gluten-free. This helps prevent cross-contamination to ensure that your milk is completely free of even trace amounts of gluten.

Additionally, while commercial oat milk is enriched with many of the micronutrients found in cow’s milk, homemade oat milk does not contain these same added vitamins and minerals. If making your own, be sure to get these important nutrients from other sources in a well-balanced diet.

When buying oat milk, look for brands that are unsweetened and contain minimal added ingredients. This helps preserve the health benefits and nutritional content and reduces the risk of adverse side effects caused by extra ingredients, like preservatives or additives.

Final Thoughts

Oat milk is a popular milk alternative made by blending soaked oats with water and straining out the solids to produce a milk-like beverage. It’s vegan, soy-free, lactose-free and often gluten-free as well. Incorporating oat milk into your diet may help boost immunity, lower cholesterol levels and prevent anemia. Oat milk provides a unique array of nutrients and can be enjoyed on a healthy, well-rounded diet as a nutritious alternative to conventional milk.

Notes and attribution from Dr. Axe found here. The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.

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Little Green Kitchen’s Sweet Potato + Spinach Muffins

Our favorite foodie couple, David and Luise, the Nordic couple behind Green Kitchen Stories, is sharing a sweet and savory recipe perfect for littles. If you want to sneak a few more veggies onto their plate, the duo's new vegetable-focused cookbook Little Green Kitchen should be a go-to. So grab those greens and carry on...

Savory muffins are brilliant for feeding youngsters as a great snack between meals. The below muffins are packed with sweet potato and spinach, and therefore have a round sweetness to them.

Cooking tip: Grate raw sweet potato instead of cooking it, making these quick and easy.

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