The Ultimate Guide to Making 7 Healthy Plant-Based Milks
The Problem with Dairy
Dairy products have been a staple of the human diet for thousands of years. However, modern dairy farming practices have led to some serious health concerns. Dairy cows are often given hormones and antibiotics to increase milk production. These hormones can disrupt the endocrine system and cause developmental problems in children. Antibiotics can also encourage the growth of antibiotic-resistant bacteria. Dairy products are one of the leading sources of saturated fat in the American diet. Saturated fat has been linked to an increased risk of heart disease, stroke, and cancer.
Dairy products are also mucus-forming and can cause digestive problems, allergies, and hormone imbalances. Dairy products come from cows, who are typically fed a diet of grains and other foods that are not natural. This can lead to several health problems for the cows, including digestive issues, skin problems, and even infections. In addition, milking cows can spread diseases from cow to cow. And finally, the milk itself can contain harmful bacteria that can cause illness in humans. When you consider all of these factors, it's clear that there is a significant amount of harm associated with dairy products. Fortunately, many delicious plant-based alternatives provide the same nutrients without any adverse effects.
Benefits of Nuts and Seeds
On the other hand, nuts and seeds are a good source of plant-based protein, healthy fats, vitamins, and minerals. They also contain antioxidants and phytochemicals that may offer health benefits. Some studies have found that nuts and seeds may help reduce the risk of cancer, particularly those high in fiber, magnesium, and selenium. For example, one study found that women who ate at least five servings of nuts and seeds per week had a lower risk of breast cancer than those who ate less than one serving per week. Nuts and seeds may also help protect against other types of cancer, such as colon cancer. In addition to their possible cancer-protective effects, nuts and seeds may help lower cholesterol levels, reduce inflammation, fight free radicals, and promote heart health.
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Flax Milk
Flaxseeds are tiny, brown, or golden-colored seeds that offer a range of health benefits. They are an excellent source of fiber, minerals, and vitamins and have been shown to positively impact health conditions like cancer, heart disease, and diabetes. Flaxseeds contain lignans (phytoestrogens) – a type of phytonutrient that has been linked to a reduced risk of breast cancer. Research suggests that flaxseed may also help reduce the growth of existing tumors. Flaxseeds are also very high in Omega 3.
Ingredients
1/4 cup flaxseeds
3 cups of water
Pinch of salt (if desired)
1 tsp vanilla (if desired)
1 tsp cinnamon (if desired)
Instructions
Blend all ingredients together in a blender.
Let rest for appx 10 minutes. Then scoop out the flax gel and save it for other recipes, for a great fiber boost. Muffins anyone? Drink the milk as is, or blend in a cup of your favorite fruit. It is very good with blueberries, and you get tons of antioxidant power this way! I don’t recommend heating this milk at all. I also recommend storing it in a dark container, as flax oxidizes when exposed to light.
Almond Milk
Almond milk is a good source of vitamins and minerals, including calcium, potassium, vitamin E (shown to protect cells from damage), and fiber. Almond milk does not contain cholesterol or saturated fat.
Ingredients
1 cup of Almonds
2 cups of Water
Instructions
I start with 1 cup of almonds to 2 cups of water ratio. You can add more or less of each, depending on the creaminess that you desire. Blend the water and almonds in your blender.
Next, you pour the almonds into a nut milk bag, making sure you do this over some sort of container so as not to lose any milk. (I usually get my nut milk bags at health food stores, when I make it this way. Look for organic cotton when choosing which type to buy).
Pumpkin Seed Milk
Pumpkin seed milk is a good source of protein, fiber, and healthy fats, and it is also rich in vitamins and minerals, including potassium, magnesium, and zinc. Pumpkin seed milk contains lignans, which are plant compounds that have been shown to reduce the risk of cancer.
Ingredients
1 cup raw pumpkin seeds
3 cups filtered water
Instructions
Blend in blender, and strain through a nut milk bag.
Milk will last for about 3-5 days.
Quinoa and Black Rice Horchata
Quinoa offers a full spectrum of amino acids and is a complete protein. It is high in fiber and rich in antioxidants.
Of all the different rice types, black rice is the highest in antioxidants. Antioxidants protect your cells from damage from free radicals and oxidative stress. Black rice also has anthocyanins and high amounts of lutein and zeaxanthin, which promote eye health.
Ingredients
3/4 cup cooked black rice
3/4 cup cooked quinoa
3 cups of filtered water
2 cups homemade almond milk (see above for instructions)
1 tsp vanilla
1/4 cup date syrup (or add in small increments and adjust to your taste)
1 tbs Ceylon cinnamon
INSTRUCTIONS
Make rice and quinoa according to the package instructions.
Blend the cooked rice and water together in a high-speed blender.
Cover the blender and set it in the refrigerator for 12-24 hours
Once that is done, strain the water out of the rice. Set the rice aside to eat at another time. It will not go in the horchata.
Take out a bowl, and add almond milk, vanilla, date syrup, and cinnamon.
Transfer to a glass pitcher. You can drink it right away, but I find that letting it sit until cold gives it a more robust flavor.
When ready to drink add ice to your glass, pour in horchata, add a sprinkle of nutmeg and a cinnamon stick to make it pretty.
Will last appx 3-5 days in the refrigerator.
Black Sesame Seed Milk
Regularly eating black sesame seeds can lower inflammation and oxidative stress. Black sesame seeds contain healthy fats, protein, B vitamins, calcium, magnesium, potassium, zinc, and fiber among others. True story! My Naturopath once told me that I was low in sesame seeds and that I needed to eat more.
INGREDIENTS
1 cup sesame seeds
3 cups filtered water
Instructions
Soak sesame seeds filtered water. Leave overnight. Strain
the water from the seeds. Rinse seeds thoroughly.
Add sesame seeds and 3 cups of your filtered water to the blender. Blend on high until well blended.
Pour into a nut milk bag, making sure there is a bowl underneath.
Squeeze the nut milk bag until all the liquid is out.
Store in the refrigerator for 3-5 days.
Hazelnut Creamer
Hazelnut milk is a good source of antioxidants, is rich in vitamins and minerals, and contains no cholesterol or saturated fat. Hazelnut milk is also an excellent source of fiber and protein. Studies have shown that it can help lower blood pressure, reduce the risk of heart disease, and improve the health of the digestive system. Drinking hazelnut milk can effectively treat skin conditions such as eczema and psoriasis.
Ingredients
2 1/2 cups filtered water
3 Medjool dates
1 tsp vanilla extract
1 cup raw hazelnuts
Pinch of sea salt
Instructions
Soak hazelnuts in filtered water overnight.
The following day strain the nuts and add your 2 1/2 cups of filtered water to a blender. Add all ingredients to the blender next. Blend until creamy. I find that soaking my dates in warm water for an hour or so makes them blend a lot easier.
Keep refrigerated until ready to use in your coffee. It should last about 3-5 days in there.
Soy Chai Latte
Soy milk is a good source of protein, providing all the essential amino acids your body needs to function properly. It contains omega-3 and omega-6 fatty acids. It is an excellent source of folate, iron, calcium, zinc, insoluble fiber, phosphorus, copper, magnesium, manganese, and B vitamins. Soy milk contains no cholesterol and very little saturated fat. Soy milk has been shown to lower cholesterol levels and improve heart health. Soy milk may help protect against breast cancer and other types of cancer.
Enjoy this health-giving and caffeine-free chai latte any time of the day!
(This recipe requires a NUTR Machine)!
Ingredients
1 tbs dried yellow soybeans, rinsed
2 tbs maple syrup (I always replace maple syrup with date syrup)
1/2 tsp ground cinnamon
1/4 tsp ground cardamom
1/8 tsp ground ginger (1/3 tsp for spicy)
Pinch of ground cloves
Pinch of salt
Cold water filled to the "Max" line
Instructions
Add all ingredients to the Nutr Machine and run through one "Hot" setting. Please note that this recipe must run through the "Hot" setting as soybeans need to reach boiling temperatures in order to be safely consumed. Strain as desired and let chill for a few minutes as it will be extremely hot. Enjoy your caffeine-free soy chai latte!
You can go here for this recipe and many many more nut milk recipes!! Just click on recipes on the top right.
Final Thoughts
All of these nut milk recipes can be made using a nut milk bag, except the Soy Chai Latte. I have yet to figure out how to do that, but then again using the Nut Milk Machine makes all of these milks and more, and is so much easier!!
I recommend this machine 100%. It sure makes milking much easier. I also recommend that you always use filtered water. It is better for you, better for the environment, and better for the machine!!
Disclaimer: The contents of this website are based on personal experiences, opinions, and my own research. Information on this website is for educational purposes and is not meant to diagnose, replace, treat, or cure any medical or mental health condition. Please see your doctor with any health-related questions. Statements on this website have not been approved or evaluated by the FDA. While perusing this site, please use your best judgment in conjunction with your Naturopath or other health care provider.
