Tara Liz’s Homemade Almond Milk

These days there are so many problems with conventional dairy that many of us are switching to alternatives like almond milk. Almond Milk is a healthy,delightful and alkalizing alternative. It is low glycemic and does not cause problems with hormone levels like soy milk. It is often used in place of regular milk in coffee, smoothies and in baking. I even like to use it when I make scrambled eggs.

Until recently I was buying almond milk from the store just like many of you. But after seeing a recent video on how easy it is to make almond milk I finally decided to try it out and come up with my own recipe! And what I discovered is that it’s not only 100 times more tasty when you make it yourself… it is also so simple!

Below you will find my recipe. I hope you enjoy it and take a few minutes out of your day to make it. It will be worth it!

Tara Liz’s Homemade Almond Milk Recipe


1 cup raw organic sprouted almonds – soaked overnight (this step reduces the level of phytates)

3 cups pure filtered water

If you would like to add flavor to your almond milk…

1 tbsp. vanilla bean or vanilla extract
1 tbsp. honey or stevia
1/2 tsp. Himalayan sea salt

Please note: You can add more or less depending on how much flavor you would like. It is really up to you!


1.) Soak almonds for at least 8- 12 hours in pure water with ½ tsp of himalyan sea salt. This is an important step as it breaks down the phytic acid and enzyme inhibitors and cultures beneficial enzymes in the almonds. (side note: soaking nuts should be done before eating them as well. I typically soak, drain and bake on low.)

2.) Soak nuts in salt water for 12 hours, rinse them, and dry in oven on lowest heat for 12- 18 hours.

3,) Rinse almonds well.

4.) Mix almonds with pure water in blender or Vitamix.

5.) Blend several minutes until smooth and creamy.

6.) Strain mixture into a large bowl through an almond milk bag and squeeze out all of the liquid. This is key!
Here is a link through amazon:  http://www.amazon.com/Pro-Quality-Nut-Milk-Bag/dp/B00KLT6X9W/ref=sr_1_1?ie=UTF8&qid=1433361831&sr=8-1&keywords=almond+milk+strainer 

7.) Put mixture back into blender with vanilla, honey, or other sweetener.

8.) Pour into mason or glass jar or pitcher and store in fridge for up to one week.

**Side Note**
Save the pulp of the almonds, put on cookie sheet and dehydrate in oven on lowest heat until completely dry. Run through blender or food processor to make almond flour, which can be used in recipes in place of flour.


You can check out my latest promotions here…http://taralizhealthystepsforward.com/recipes/promotions.php

Have a wonderful, healthy day!


Tara Liz



Cinnamon Coconut Smoothie

cinnamoncoconut smoothie pic

Coconuts are a rich source of electrolytes and potassium. They’re also packed with healthy goodness that includes magnesium, calcium and a range of vitamins. As a source of lauric acid, coconuts have antiviral and antibacterial properties that support proper immune system functions and help protect you.

Some studies also connect coconut products with healthy hormone production, weight maintenance, bone health, prevention of fatigue and a reduction in joint and muscle inflammation.
BTW for all the pregnant ladies out there (or those planning to get pregnant) incorporating coconuts in your diet is especially important for you and your baby. Coconuts nourish and prepare your body and help boost the production of healthy breast milk.

Try this smoothie as a way to add in coconut to your diet…

Cinnamon Coconut Smoothie

1 cup of water
1 cup of ice
1 banana
1 tsp of cinnamon
2 tbsp of coconut flakes
1 tsp of flaxseeds
2 scoops of organic vanilla protein powder

Blend and enjoy!


Tara Liz

To get started  contact Tara Liz at(646)-833-7644 or via email taraliz@healthystepsforward.com. 



Mood Boosting Berry Smoothie


Hello Friends,

Happy November!  I hope you’re fully adjusted to the time change. Even small changes to our daily routine can throw us for a loop. With the days getting longer and darker, it becomes harder for us to maintain the same energy level as we would like to. Have no fear… there is a Healthy Step Solution!

My Mood Boosting Berry Smoothie is delicious and will energize you, keep you healthy and help you start your day off right! Enjoy!

Health Benefits: 

Enhances Mood

Increased Energy, Memory & Stamina

Reduction in Hormonal Embalance

Improve Choleseterol Levels

Metabolism Booster

Full of  Vitamins, Omega 3’s & Calcium

High fiber content

Boosts Fertility

Improves Skin & Hair Skin, Teeth & Bones

Cancer Prevention

Aids Digestion & UT health


Mood Boosting Berry Smoothie


1 Banana

1 Cup Frozen Mixed Berries

1 Tbsp. Coconut Oil

1 Cup of Coconut Water

1 -2 Scoops Protein Powder

1 Cup Spinach

1 Tbsp. Flaxseeds

1 Cup Ice

1 Tsp. of Maca Powder

It’s especially important during the winter months to fuel our bodies  with the right nutrients, so that we keep our immune system strong. Smoothies are an easy way to incorporate vitamins and minerals but it’s also important to eat well balanced meals and load up on vegetables, fruit, healthy fats, whole grains and lean protein. Limit processed food as much as you can.

If you need help getting a jumpstart check out my ten day cleanse or contact me to create an individualized plan to keep you healthy this winter.

Live healthy, feel amazing, love your life!  


Tara Liz

Pumpkin Power

Hi Friends,
I hope you are enjoying the beautiful autumn weather and all the delicious seasonal food that it has to offer.Today I wanted to share some important health information about pumpkins and why you should absolutely get your fill this season. I am also sharing a delicious smoothie recipe for you to enjoy. 

Health Benefits
Pumpkin is one of nature’s riches sources of alpha-carotene, a carotenoid that converts to retinol, a form of vitamin A. This vitamin promotes healthy vision and immune health. It is also essential during pregnancy and lactation for hormone synthesisAlpha-carotene is considered an anti-aging nutrient for good skin health because it jump-starts the skin cell renewal process and increases the production of collagen for youthful, smooth skin. Another carotenoid in pumpkin, beta-carotene, also promotes skin health and who doesn’t want younger looking skin? I know I do! Consuming foods rich in beta-carotene also may reduce the risk of developing certain
types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration.

Vitamins C and E are also found in pumpkin. Vitamin C is well-known for
strengthening the immune system, but it also promotes cardiovascular health. Along with carotenoids found in pumpkin, Vitamin E also promoteshealthy skin by protecting the body from sun damage.Pumpkin is rich with L-tryptophan, an essential amino acid that our body cannot manufacture. One of the causes of depression is the lack of trytophan in our diet.  When this chemical compound is supplied, it activates the feeling of happiness and well-being, reducing the depressed mood. Think of pumpkin as a happy food!
Pumpkins are also a good natural source of fiber. Just a half-cup of pumpkin gives you 5 grams of fiber. Fiber helps promote good digestion and gastrointestinal health. It also supports cardiovascular health and helps maintain healthy cholesterol levels already within a normal range.Pumpkin is also a low calorie food that supports weight-loss. In addition, this autumn favorite contains other nutritious vitamins and minerals. Potassium, magnesium and vitamin B5 are all found in pumpkin flesh.
Pumpkin puree is often found in Thanksgiving desserts, but you can make it a regular part of your diet by adding it into your smoothie. Here is my latest recipe:

Pumpkin Power Smoothie

½ Cup Almond Milk
½ Cup Coconut Water
½ Cup Ice (optional)
½ Banana
¼ Cup Pumpkin Puree (You can also use raw or cooked pumpkin)
1 Cup Baby Spinach
1 Tbsp. Flaxseeds
1 Tbsp. Hemp Seeds
1 Scoop Protein Powder
1 Dash Cinnamon


Much love, health and happiness.

Tara Liz

Sources: Swanson Health, MNT Knowledge Center
To schedule your 30 minute complimentary consultation contact Tara Liz at (646)-833-7644 or via email taraliz@healthystepsforward.com.

Small Changes



Hello Healthy Steppers!

Summer is right around the corner so it is easy to get into panic mode thinking about how you are going to lose weight or get in shape. You don’t have to up route your life in one day, take it step by step. The truth is that small changes do make a BIG difference.

For example, I recently noticed that I was resorting to eating Kind Bars on a regular occurrence. And although they are a healthier option than many other bars, they still contain sugar and are quasi processed. Using the warm weather as motivation, I decided to swap out Kind Bars for veggies and organic hummus or nut butter. In a matter of one week I lost two pounds and felt better too!

I want you to think about that one food that you have been resorting to for convenience or habit that you can easily swap out for a healthier option. Give it one week and see the difference! It truly is the small changes that add up that make a big difference.

Have a great week and continue to take your healthy steps!
Tara Liz