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.  I like to soak my nuts and seeds overnight if i have the time, which makes them easier to blend and much creamier. You can flavor the milk with vanilla bean or a hint of cinnamon and for a little sweetness just throw in a few fresh pitted dates or raisins before blending.  For a calcium boost I normally add a tablespoon of tahini (sesame seed paste) before blending.

It is important  if you do follow a strict dairy free diet, you enjoy other foods rich in calcium such as sardines, tinned wild salmon with the bones in, seaweed as well as seeds, nuts, oranges, dried figs, oats,  beans, tofu and lots of leafy green vegetables such as kale, rocket (arugula) or broccoli. Calcium is a micronutrient that helps in the growth, strength and density of bones, a process known as mineralization as well as assisting in blood clotting, nerve conduction, muscle contraction, maintaining blood pressure and cell function.

Below are some of my favorite + delicious dairy free milk recipes:

 

Strained milks will have a lower macronutrient reading which means, lower in fat and calories.

ALMOND MILK
What it’s good for:
Almonds are anti-inflammatory in the body and are high in vitamin E, an antioxidant that can help  fight off free radicals for a healthy immune system.  They are also a great source of potassium – a mineral necessary for nerve transmission and the contraction of all muscles including the heart.

250 g raw almonds (soaked overnight) – see notes on using nut butter
1 liter (4 cups)  water
2 fresh pitted dates, rasins, a little honey
1 teaspoon vanilla extract/paste

Combine all the ingredients into a  good high speed blender as it’s makes the smoothest and creamiest nut and seed milks.
Blend at medium to high speed until creamy white. This should take about a 30 seconds to 1 minute.
Strain through a fine sieve or nut bag* and store the milk in the fridge. (optional)
Store for about 4 days in the fridge.
Makes 1 liter (4 cups)

NOTES:
You can also use other raw nuts such as cashews, macadamias, brazil nuts, hazelnuts, pistachio and walnuts to make your favorite delicious and healthy milks.  You can also make this milk using nut butter – just blend 4 heaped tablespoons of nut butter with the rest of the ingredients and enjoy.

*Nut bag- pictured below. Is like a fine laundry bag. You can buy them from a health food store, I sell them or get them online.

    

SUNFLOWER SEED MILK
What it’s good for:
Sunflower seeds are  are good source of magnesium, necessary for healthy bones and energy production. Sunflowers are also a good source of selenium that works with glutathione and vitamin E to protect against oxidation and help regulate your thyroid hormone.

250 g raw sunflower seeds (soaked overnight)
1 liter (4 cups)  water
2 fresh pitted dates, rasins
1 teaspoon vanilla extract/paste

Combine all the ingredients into a  good high speed blender.
Blend at medium to high speed until creamy white. This should take about a 30 seconds to 1 minute.
Strain through a fine sieve  and store the milk in the fridge.
Store for about 4 days in the fridge.
Makes 1 liter (4 cups)

 

PUMPKIN SEED MILK
What it’s good for:
Pumpkin seeds are high in minerals including magnesium, manganese, copper, iron and zinc.  Zinc is responsible for a healthy immune function by helping with the growth and development of white blood cells. It also helps to support the production of sperm and assists thyroid function. Pumpkin seeds are also high in the amino acid tryptophan that helps to make serotonin – the FEEL GOOD hormone  responsible for feelings of wellbeing.

250 g raw pumpkin seeds (soaked overnight)
1 liter (4 cups)  water
2 fresh pitted dates or little honey
1 teaspoon vanilla extract/paste

Combine all the ingredients into a  good high speed blender.
Blend at medium to high speed until creamy. This should take about a 30 seconds to 1 minute.
Strain through a fine sieve  and store the milk in the fridge.
Store for about 4 days in the fridge.
Makes 1 liter (4 cups)

 

QUINOA MILK
What it’s good for:
Technically quinoa is not a grain, but a relative of green leafy vegetables like spinach. It’s gluten free and has a low GI of 53 + it’s a complete protein which means that it contains all the essential amino acids the body needs for repair.
250 g  cooked quinoa
1 liter (4 cups water to blend)
2 fresh pitted dates or  little honey
1 teaspoon vanilla extract/paste

Combine the quinoa and half of the water into a  good high speed blender.
Blend at medium to high speed until creamy. This should take about a 30 seconds to 1 minute.
Add the rest of the water and blend again.
Strain through a fine sieve  and store the milk in the fridge.
Store for about 4 days in the fridge.
Makes 1 liter (4 cups)

Notes: the same process can be done with whole grain brown rice for rice milk and whole oat groats for oat milk.

 

ORGANIC SOY MILK
What’s good about it:
Soy is high in protein to help repair and support a healthy immune system. In regard to bone health, 2 large prospective epidemiologic studies found soy intake is associated with marked reductions in fracture risk. Soybean isoflavones also modestly alleviate hot flashes in menopausal women. 

300 g organic silken tofu
500 ml water
1 fresh pitted date / rasins/ a little honey
1 teaspoon vanilla extract / paste

Combine all the ingredients into a  good high speed blender like a Vitamix.
Blend at medium to high speed until creamy.
Strain through a fine sieve  and store the milk in the fridge.
Store for about 4 days in the fridge.

Courtsey: Theresa Cutter