Milk is a well debated subject in the nutrition and medical community. Commercial milk has many issues including the living conditions of the cattle such as the way the cattle are treated, food the cattle are fed, and hormones the cattle are injected with. In addition, lactase (the enzyme used to digest lactose the protein found in milk) is highest at birth and decreases as we age. All of these reasons have led many people to stop drinking cow’s milk and use milk substitutes as an option.
Most people who make the switch to drinking alternative milks will switch to store-bought milks. Although these milks are convenient, they can also come with their own set of health concerns. Since these milks must be shelf stable, they must have preservatives within them. These milks may also contain sweeteners, synthetic vitamins, and “natural flavors.”
Homemade milks are quick, simple, and easy to make. This will increase the nutrients (BECAUSE IT’S FRESH!!!) and decrease the exposure to potentially harmful chemicals. The best part is that you have more control over the milk, you can mix it up, and make your own combinations.
- 1 cup raw organic nuts
- Purified water to soak the nuts
- Dash of Himalayan/ Celtic Sea Salt (To taste)
- 3-8 cups Purified water
- Special Ingredients
Choose nuts for milk.
|Type of Nut||Amount||# of Nuts||Calories||Protein||Carbs||Fat||Nutrients||Benefits|
|Almonds||1 oz||23||160||6||6||14||Calcium, Iron, Vitamin E, Magnesium, Manganese,||Can help to reduce belly fat.|
|Brazil||1 oz||7||205||4||3||21||Selenium, Vitamin E, Thiamine, Phosphorus, Copper||Improves thyroid function.|
|Cashew||1 oz||18||160||5||8||13||Magnesium, Phosphorus, Copper, Iron, Zinc||Can help to reduce cholesterol levels.|
|CoconutMeat||1 oz||100||1||4||9||Saturated Fat, Fiber, Copper, Magnesium||Helps energize the body quickly.|
|Flaxseeds||1 oz||3 TBSP||150||2||8||12||Omega 3s, Fiber, Phosphorus, Selenium||High in antioxidants to decrease oxidative damage.|
|Hazelnut||1 oz||20||180||4||5||17||Vitamin E, Thiamine, Copper, Manganese||May prevent premature aging and tissue degeneration.|
|Macadamia Nut||1 oz||11||205||2||4||22||Magnesium, Potassium, Thiamine||Helps with muscle repair.|
|Pecans (Halves)||1 oz||19||200||3||4||21||Magnesium, Phosphorus, Copper, Zinc||May protect against cancer.|
|Pistachios||1 oz||49||160||6||8||13||Thiamine, Vitamin B6, Phosphorus||Helps to strengthen the immune system.|
|Walnuts(Halves)||1 oz||14||175||4||4||17||Thiamine, Vitamin B6, Selenium, Copper||May decrease depression and anxiety.|
- Soak nuts for 6-8 hours in filtered water
- This allows the phytates to be release from the nuts. It also increases the bioavailability of the nutrients within the milk.
- Dump the water that was soaking the nuts and rinse the nuts.
- Place nuts in the blender with 3+ cup of water.
- Adding more water decreases the thickness of the milk and decreases the calories per ounce of milk. As you continue to make your homemade milks you will learn what thickness you and your family prefer.
- Add in “secret ingredients” if any is desired.
- Blend water and nuts for 3-5 minutes.
- Strain milk through cheese cloth, coffee filter, strainer, etc.
- This removes the bits of nuts from the milk. I keep these and use these with almond meal for baking.
Secret ingredients: When I was younger my dad would cook for us kids, he would make different meals and during dinner he would always ask us to guess what the secret ingredient was. He would add more of a certain ingredient or add a new ingredient to see if we could taste the difference.
When making the milks you can add different ingredients to spice up the milk, add flavor, and increase nutrition. Here are just some of the options I have tried.
|Cinnamon||Raw Honey||Maca Powder|
|Vanilla||Maple Syrup||Acai Powder|
One of my favorite recipes is a cashew milk mixed with 1/2 tsp of cinnamon, 1/8 tsp nutmeg, stevia, and a dash a himalyan sea salt. Drinking this warmed in my living room makes my holiday season complete.
Health and Happiness!!!
Sef Nutrition Data. “Self Nutrition Data: Know what you eat.” Code Nest. 2014. Web. 25 Nov 2014. http://nutritiondata.self.com/