Nut milks are extremely popular. This is especially true as they can make a great alternative for dairy in those that suffer from lactose intolerance. It is estimated that 36% of Americans have lactose malabsorption and approximately 68% of the world’s population. How does lactose intolerance affect people? Well symptoms can include bloating, diarrhea, and gas after consuming foods that contain lactose such as milk, cheese, or ice cream. Yes, ice cream can be a problem for many of us.
Why Nut Milks
With all this lactose malabsorption, the nut and seed milks have become available. Even though nut milks are relatively new to us, many cultures have enjoyed almond milk since as early as the 13th century such as early Christian and Islamic cultures.
These products have allowed many to enjoy a milk-like product, but how healthy are they? And how healthy are they for the environment?
Cost of Nut Milks
Nut and seed milks are touted as better for the environment, but the real cost has not been evaluated; for example, the water required to grow almonds is quite high.
Another challenge with these commercially produced nut and seed milks is the amount of additional ingredients that are added and the higher cost to purchase. In some instances, they can be double the price of dairy milk. But again, many cannot consume dairy milk but would still like to enjoy milk-like products. So, what are some of the ingredients in these milks
Additives in Nut and Seed Milk
Most will contain some type of gum or stabilizing agent. These gums can include guar gum, gellan gum, pea protein, tapioca starch, and carrageenan. These gums can cause digestive challenges for some people. In my series “What is in Your Food?”, I have shared the challenges with some of these along with many other additives.
Today I would like to share how easy it is to make your own nut or seed milks. The basic recipe is buy raw nuts or seeds, soak, drain, rinse, blend, strain, flavor, chill, and enjoy! Sounds pretty simple, right?
Equipment
Since nuts and seeds are pretty tough, you will need a high-powered blender such as a Vitamix, Ninja, or Blendtec to be efficient at making the milks. You can use a regular blender, but it may take a lot longer as you will need to do in smaller batches. You will also need a fine mesh sieve and cheese cloth, or a nut bag.
rtForIngredients
- Nuts
- Water
- Optional flavorings such as vanilla extract or honey
Raw nuts: almonds, cashews, hazelnuts, pistachios, macadamia, Brazil, sunflower, and pepitas, are examples of nuts or seeds that can be used. When purchasing nuts in smaller pieces, they will blend easier and are usually considerably cheaper. This can be helpful if you are using a standard blender.
How to
Step 1
The first step is to soak the nuts or seeds. You can check out this post where I share the reasons for soaking the nuts and seeds. For these milks, you can soak the nuts/seeds from 30 minutes to overnight which depends on the nut/seed. If I am in a hurry, I will use cashews as they absorb water quickly. One-half cup to one cup of nuts or seeds is best. Cover the seeds with clean filtered water and soak. Once the soaking is done, drain and rinse. This removes the anti-nutrients that have been released from soaking.
Step 2
Take one part soaked nuts or seeds and four parts clean filtered water and add to your high-speed blender. An example would be ½ cup soaked nuts or seeds to 2 cups clean water. You will end up with about 2 cups of milk.
Step 3
Blend until creamy and smooth; this takes about one to two minutes depending on your blender.
Step 4
Strain out the pulp using the fine-mesh sieve and cheesecloth or a nut bag. Straining out the pulp makes a smoother nut or seed milk. I skip this part if I am using the milk in a baked recipe to save some time.
Step 5
You can then put the milk back in the blender and add ½ to 1 tsp of vanilla extract and 1 to 2 tablespoons of honey to flavor the milk. Enjoy!
Now don’t throw out the strained pulp. This can be toasted or dehydrated and used in baked good, smoothies, or even to make your own almond meal. You can find many useful ways to use the pulp online.
Again, it is important to use as much of your food as possible as it is great for your food budget. Nuts can be a bit pricey so use everything that you can. That’s it for making nut or seed milks. It will last 3 to 4 days if stored in the fridge and about a month in the freezer. Be sure to shake well before using as homemade nut milks will separate.
Thoughts?
Have you made homemade nut or seed milks? What is your favorite nut or seed milk? The Sioux Chef’s Indigenous Kitchen Cookbook has a recipe for sunflower milk sorbet which is on my list to try.
Be blessed and be a blessing,
Heather
Homemade Nut or Seed Milks
Ingredients
- 1/2 cup raw nuts or seeds
- 4 cups clean filtered water plus water to soak nuts/seed in
- 1/2 tsp vanilla extract
- 1-2 tbsp raw honey
Instructions
- Put 1/2 raw nuts or seeds in bowl and cover with water, soak for 30 minutes up to overnight.
- Drain and rinse the nuts or seeds.
- Add your soaked nuts or seeds and the 4 cups clean filtered water to a high-speed blender and blend until creamy and smooth. It will take 1 to 2 minutes to blend.
- Strain using a nut milk bag or fine-mesh strainer and cheese cloth. Then squeeze until all of the liquid is extracted. Save the pulp for adding to baked goods or smoothies, etc.
- Put the nut or seed milk back in the blender and add the vanilla and honey if using and blend for 10 to 30 seconds.
- Transfer milk to a jar or covered bottle and refrigerate. Will keep for up to 3 to 4 days, though best when fresh. Shake well before drinking, as it tends to separate.
- https://books.google.com/books?hl=en&lr=&id=V_phBQAAQBAJ&oi=fnd&pg=PR11&dq=diy+nut+milks&ots=XkOaq5JX3b&sig=gjXtqZKh51ipJLQ-aAl7cb_tJmE#v=onepage&q=diy%20nut%20milks&f=false
- https://www.thekitchn.com/homemade-cashew-milk-243347
- https://www.leefromamerica.com/blog/strainfreeseedmilks
- https://nutritiouslife.com/drink-up/common-nut-milk-additives/
