Healthiest dairy-free milk alternatives


There are a wide range of nut milks available at the health food store and supermarkets these days. But I like to make my own raw nut milk as I have complete control over the ingredients that go into it, thereby avoiding additives, preservatives, thickeners, stabilizers and added sugar. Nut milks are alkaline, raw food, easy to make and absolutely delicious.

WHY NUT MILK?

  • They are packed with nutrition (all nuts are typically high in Zinc, Magnesium, Iron, Protein, some B vitamins and Manganese though it does differ from nut to nut).

  • Blended and strained nuts are much easier to digest than when eaten dry and whole and therefore are much easier on the system.

  • Great replacement for people with dairy intolerances.

  • Good for a glowing skin

  • Keeps your heart healthy

  • Great for muscle growth and healing

HOW TO MAKE NUT MILK?

  • High-speed blender or a Nutribullet

  • Strainer or nut milk bag

  • Soaked nuts or seeds – Soak the nuts or seeds for at least 8-10 hours to remove the enzyme inhibitors, making it more digestible. Discard the soaked water and rinse well before blending them. The staple milk at home is Almond Milk and i like to soak them in bulk and then deep freeze them. This is to make sure i always have stock of soaked nuts at home.

  • Sweetener – I like to use dates, preferably soaked for 15-20 mins.

  • If you want to make unsweetened nut milk, avoid the dates and reduce the quantity of water to suit your consistency.

  • Flavourings – Raw cacao nibs, Vanilla pods, Cardamom, Cinnamon, Nutmeg, Saffron

  • I prefer to retain the fibre than straining it. Since I retain the fibre, I add more water while blending to get a drinkable consistency.

SWEETENED NUT MILK BASIC RECIPE

  • 1/2 cup soaked almonds

  • 1/2 cup dates

  • 4 cups of water (Change the quantity of water depending on the consistency required - less water for a thicker consistency and more water for a thinner consistency)

  • Ice for blending (optional)

  • Add any of the above flavourings.

  • Strain only if required. Possibilities include feeding a toddler or an elderly who prefers a smooth texture or if you are using it in tea/coffee or if a recipe calls for strained nut milk.

  • Blend and enjoy.

UNSWEETENED NUT MILK BASIC RECIPE

  • ½ cup soaked almonds

  • 2-3 cups water

  • Strain only if required. Possibilities include feeding a toddler or an elderly who prefers a smooth texture or if you are using it in tea/coffee or if a recipe calls for strained nut milk.

  • Blend and enjoy.

You can prepare Cashew milk, Hazelnut milk, Walnut milk, Macadamia milk, Pecan milk, Sesame milk, Sunflower seed milk, Pumpkin seed milk and Oat milk using the above recipe.

COCONUT MILK

  • 1 cup tightly packed grated coconut

  • 4 cups water

  • Dates

  • Blend coconut and water for about a minute. Strain the milk and blend again with dates for a sweeter drink. Use the leftover fibre in baking or in curries.

  • To make unsweetened coconut milk, avoid the dates. Add 2-3 tablespoon oats for a thicker consistency.

RICE MILK

  • ½ cup cooked brown rice

  • 3-4 cups water

  • ½ cup dates

  • Any flavouring of your choice (optional)

  • Blend and enjoy.

SOY MILK

  • ½ cup white organic soybean

  • 3 cups water for soaking

  • 4 cups water for blending

  • Soak soybeans in water overnight. Drain and discard the soaked water.

  • Add the soaked soybeans and water into a blender and blend until smooth.

  • Strain using a nut milk bag.

  • Pour the milk into a heavy bottom pan and heat it for about 15-20 mins. Keep stirring to prevent sticking to the bottom.

  • Cool and store in a glass container.

#almonds #rawfood #cashew #pecan #walnut #hazelnut #sesame #sunflowerseed #pumpkinseed #oat #milk #coconut #soy

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