0438 593 523

Dairy Free Milks

by | Jun 26, 2014 | Drinks Recipes

Feeling Great Naturopath Dairy-Free Milk

Dairy-Free Milks: Delicious & Nutritious Alternatives

Looking for a creamy, flavorful, and healthy alternative to dairy milk? Whether you’re lactose intolerant, following a plant-based diet, or simply exploring new options, dairy-free milks are a fantastic choice.

With a variety of nut, seed, and grain-based alternatives, there’s a perfect match for every taste and need.

From almond and coconut to oat and cashew, these milk alternatives offer rich flavors, essential nutrients, and versatility in cooking, baking, or your morning coffee. Plus, many are fortified with vitamins and minerals, making them a nutrient-packed addition to your diet.

Here is the How to of nut and seed milks! They are a delicious alternative to traditional dairy…..for those that are intolerant or if you just want a change.

They can be incorporated into cholesterol lowering diets and provide your body with essential minerals such as calcium, magnesium and zinc to nourish the body’s immune system. It’s basically the nuts or seeds blended with filtered water and strained.

Almond Milk

Almonds are anti-inflammatory and high in vitamin E, an antioxidant that supports immune health by fighting free radicals. They’re also rich in potassium, which plays a key role in nerve function and muscle contraction, including the heart.

Ingredients (Makes 1 liter / 4 cups)
  • 250g raw almonds (soaked overnight)
  • 1 liter (4 cups) water
  • 2 fresh pitted dates, raisins, or a little honey
  • 1 teaspoon vanilla extract/paste
How to Make It
  1. Add all ingredients to a high-speed blender.
  2. Blend on medium to high speed for 30-60 seconds until creamy white.
  3. Strain through a fine sieve or nut bag (optional for a smoother texture).
  4. Store in the fridge for up to 4 days.

Tip: You can also use cashews, macadamias, hazelnuts, or walnuts for a variation of flavors. To make it even easier, blend 4 tablespoons of nut butter with the other ingredients.

Sunflower Seed Milk

Sunflower seeds are an excellent source of magnesium, which supports bone health and energy production. They’re also rich in selenium, which works alongside vitamin E and glutathione to protect against oxidative stress and regulate thyroid function.

Ingredients (Makes 1 liter / 4 cups)
  • 250g raw sunflower seeds (soaked overnight)
  • 1 liter (4 cups) water
  • 2 fresh pitted dates or raisins
  • 1 teaspoon vanilla extract/paste
Attain It This Way
  1. Whisk all ingredients in a high-speed blender until smooth and creamy.
  2. Strain through a fine sieve or nut bag for a smoother consistency.
  3. Let it process in the fridge for up to 4 days.

Pumpkin Seed Milk

Pumpkin seeds are packed with minerals like magnesium, iron, and zinc. Zinc is essential for immune function, supports thyroid health, and plays a role in sperm production. These seeds are also high in tryptophan, an amino acid that helps produce serotonin, the “feel-good” hormone.

Ingredients (Makes 1 liter / 4 cups)
  • 250g raw pumpkin seeds (soaked overnight)
  • 1 liter (4 cups) water
  • 2 fresh pitted dates or a little honey
  • 1 teaspoon vanilla extract/paste
Do It By
  1. Mix all ingredients in a high-speed blender until creamy.
  2. Strain through a fine sieve or nut bag.
  3. Reserve in the fridge for up to 4 days.

Quinoa Milk

Unlike grains, quinoa is actually a seed and a complete protein, meaning it contains all essential amino acids necessary for cell repair and muscle growth. It’s also gluten-free and has a low glycemic index, making it a great option for blood sugar control.

Ingredients (Makes 1 liter / 4 cups)
  • 250g cooked quinoa
  • 1 liter (4 cups) water
  • 2 fresh pitted dates or a little honey
  • 1 teaspoon vanilla extract/paste
To Achieve This 
  1. Combine cooked quinoa and half the water in a high-speed blender.
  2. Put in the remaining water and blend again.
  3. Strain through a fine sieve or nut bag.
  4. Set aside in the fridge for up to 4 days.

Tip: Use the same method with cooked brown rice for rice milk or whole oat groats for oat milk.

Organic Soy Milk

Soy is a high-protein plant-based milk that supports immune function and muscle repair. Studies have shown that soy intake can reduce the risk of bone fractures and may help alleviate menopausal hot flashes due to its natural isoflavones.

Ingredients (Makes 500ml / 2 cups)
  • 300g organic silken tofu
  • 500ml water
  • 1 fresh pitted date, raisins, or a little honey
  • 1 teaspoon vanilla extract/paste
You Can Make It By
  1. Stir all ingredients in a high-speed blender until creamy.
  2. Strain through a fine sieve for a smoother consistency.
  3. Keep in the fridge for up to 4 days.

Final Thoughts: Which Dairy-Free Milk Will You Try?

Making your own dairy-free milk is simple, cost-effective, and healthier than store-bought versions. Whether you choose nut-based, seed-based, or grain-based options, these homemade alternatives offer pure flavors, essential nutrients, and endless versatility.

Have you tried making your own dairy-free milk? Let me know in the comments! If you found this helpful, share it with a friend who’s exploring plant-based alternatives!

Courtsey: Theresa Cutter

Here’s another Dairy-free recip you can try! The Almond Meal Banana Cake (Gluten & Dairy Free) and if you love it, share it with your friends! To book online Click Here for a consultation for a personalized health plan.