DIY Nut Milks

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My mother always told me "Less is more", and for most situations, I believe this statement to be pretty accurate. However, it wasn't until I started on my own health journey did I really start thinking about this statement in relation to food. Now I'm not referring to eating less food, but when it comes to the ingredients in the food we purchase, it should be a factor to consider.

I talked about it last week with salad dressings- by making our own we wind up with less ingredients, less unfamiliar products & words we cannot pronounce. Same thing goes for nut milks. There are a lot of additives in nut milks that are used to change the flavor, to bind them and to change the color in order to create a more appealing product for the consumer.

For instance, a "natural," and I say "natural" because while it comes from seaweed, it is not a natural process, ingredient Carrageenan is found in most processed nut milks. Carrageenan is a sulfated polysaccharide that is extracted from seaweed and used as an additive to thicken and emulsify foods like infant formula, dairy products and milk alternatives like nut and soy milks. While the research on carrageenan is still inconclusive, there are studies that show carrageenan induced intestinal inflammation in animals, which scientists believe can directly relate to human epithelial cells and microbiome (1). Personally, what is most concerning is the concurrent rise of IBD (irritable bowel disease) in the pediatric population with increased presence of carrageenan in processed foods (1). 

Any who, perhaps you're a cow milk drinker or maybe you've never tried a nut milk before, so you might not know what to expect from making your own. Why choose a dairy alternative over cow's milk? Personally, I've never been a fan of dairy milk! There are very few moments in my life that I recall actually enjoying a glass of milk (like chocolate milk after a long, hot race), but I do recall, with vivid recollection, being forced to finish my carton of milk during lunchtime at school and hating it so much that I'd try to sneak out before the teachers could catch me :)

I'm not here to say that cow's milk is bad, it has its benefits. But, it can also be loaded with additives, hormones and antibiotics that were pumped into the cow. Additionally, because commercially sold cows milk is typically pasteurized, the original nutrients (vitamins, enzymes & healthy bacteria) from the milk have been stripped from the milk and the synthetic form has been added in after the fact. This may lead to less vitamins and minerals in the final product, or they may be less absorbable in our bodies because they are not the most bioavailable form.

Ideally, the best form of cow's milk would be high quality, raw milk from a local, organic, sustainable dairy farmer that has a clean and ethical milking process. This might be a scary thought for most folks because we are so used to the sanitized form of our food, especially dairy products, but farmed correctly, raw milk can have amazing health benefits. However, a conversation for another day!

And back to nut milks :) For this post, I have adapted a few recipes (2) that I learned from school:

  • Almond Milk
  • Cashew Milk
  • Hemp Milk

What you need to make a nut or seed milk is:

  • Nuts or Seeds of choice
  • Filtered water
  • Nut Milk Bag
  • or Cheesecloth & fine mesh strainer
  • Blender
  • Seasonings if desired, like sea salt, raw honey, cinnamon, etc.

If you don't have cheesecloth, nut bag or jars, below are links to some of my favorites:

And these adorable milk jars

 

When making a nut milk, it is important to soak the nuts prior to making the milk. Nuts are considered a legume and legumes contain enzyme inhibitors like phytates. Enzyme inhibitors make foods like legumes difficult to digest (thus gas and bloating) and inhibit the absorption of some nutrients (3). For instance, phytic acid inhibits the absorption of iron, zinc, calcium, magnesium and manganese (3).

It is essential to rinse the nuts after soaking (otherwise there will still be phytates in the water) & use a clean, filtered water for the final milk product. Purchasing and using the raw form of the nut (not roasted or seasoned) will help create the best quality/tasting nut milk. Since there are no additives or binding ingredients in these recipes, separation will happen. Don't freak out! Just give it a few shakes before using. 

The recipes below are basic guidelines for making nut milks, you can really experiment with most nuts and seeds, but some might taste better than others : ) In order to create the milky texture and consistency, it's best to follow a 3 to 1 ratio- 3 parts water, 1 part nut/seed, so if you want to make more/less than the recipes calls, just follow the 3:1 ratio.

Nut milks are flexible, you can play with whatever flavorings/seasonings you want; if you like a sweeter milk, add natural sweeteners like maple syrup, sugar, honey or cinnamon, and more sea salt for a more savory flavor. If you would like chocolate milk or hot cocoa for yourself or kiddos, try adding a few tablespoons of cocoa or cacao powder. Each of the recipes below are interchangeable, add cinnamon and honey to a milk if your heart desires, or leave them out! 

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Almond Milk

Almonds are a high-quality protein and contain fiber, antioxidants, Vitamin E, riboflavin, manganese, copper, calcium, iron and healthy fats. 

Ingredients:

  • 1 1/4 c raw almonds, soaked in filtered water, strained & rinsed
  • 4 C filtered water
  • Pinch of sea salt
  • 1 tsp raw honey (optional)
  • Nut milk bag or cheesecloth with fine mesh strainer, bowl & blender 

Instructions*:

  • Soak almonds in water for 8 hours, strain & rinse
  • Place almonds & fresh filtered water into a blender and blend until smooth as possible
  • If using a nut milk bag- place a bowl underneath the bag, pour liquid into bag and begin squeezing out all of the liquid, continue doing this until no more liquid comes out
  • If using a fine mesh strainer & cheesecloth, place the strainer over the bowl and fold two layers of cheesecloth over the strainer. Pour mixture over the cheesecloth, careful to not overflow and come out the sides, or you will have some chunks in your milk (which if you're using it for smoothies, isn't the biggest deal :) )
  • Add additional ingredients and transfer into jar or bottle and store in the refrigerator for about 3 days. Option to freeze immediately and save for later, handy if you're making milk in bulk that you won't be able to use within 3 days. If you are freezing, it is best to leave some room in the top of the jar to allow the milk space to expand, or you'll have a broken jar of milk like I've experienced : /, label and date and for extra precautions, put the jar inside a sealed zip lock bag
  • What to do with the leftover pulp? I usually compost mine, but scroll to the bottom for some fun recipes you can make with leftover nut milk pulp!
  • *Same for the following recipes below
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Cashew Milk

Another good protein source and also contain fiber, antioxidants, Vitamin K, healthy fats, copper, magnesium, zinc, iron, folate, magnesium, manganese and phosphorous. 

Ingredients: 

  • 1 1/4 c raw cashews, soaked in filtered water & rinsed
  • 4 C filtered water 
  • Pinch of sea salt
  • Sweetener of choice (optional)
  • Cheese cloth & fine mesh strainer or Nut milk bag
  • Blender or food processor

Instructions:

  • Soak cashews in a bowl, covered with water for 2-4 hours.
  • Strain water & rinse cashews 
  • Place cashews & fresh filtered water into a blender and blend until smooth as possible
  • If using a nut milk bag- place a bowl underneath the bag, pour liquid into bag and begin squeezing out all the liquid, continue doing this until no more liquid comes out
  • Add additional ingredients if using and transfer into jar or bottle and store in the refrigerator for about 3 days. Option to freeze immediately and save for later, handy if you're making milk in bulk that you won't be able to use within 3 days
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Hemp Milk

Hemp seeds are awesome! Not to take away from the previous fabulous nuts, but hemp seeds contain more protein and are a complete source with all 20 amino acids, including 9 that our body can't produce on its own. They contain both Omega-3 & Omega-6 fatty acids, & Gamma-Linoleic Acid that's necessary for create certain hormones (helpful during PMS). They also contain Vitamin E, magnesium, phosphorous, zinc, copper, manganese and iron.

Ingredients:

  • 1 1/4 C raw hemp seeds
  • 4 C filtered water
  • 1/4 tsp Ceylon Cinnamon 
  • Pinch of sea salt

Instructions:

  • This recipe it super quick and easy because it does not require soaking & I don't typically strain this one
  • Place ingredients into the blender & blend until smooth
  • Pour into container and add additional ingredients if using
  • Store in the fridge for up to 3 days

I'm sure you have your own purposes for nut milks- drinking plain, with cereal, smoothies, etc.

I mainly use nut milks for my smoothies- right now I've been using cashew milk because I think creates a creamier smoothie.

Nut milks are also great to make a Golden Milk that has anti-inflammatory & immune boosting benefits! 

Golden Milk recipe from my friend Jess at @jessknutrition :

Ingredients:

  • 1 1/2 - 2 C nut/seed milk of choice
  • 1/2 tsp. Turmeric + pinch of black pepper
  • 1 Tbsp. Coconut Oil
  • 1/4 tsp. Cinnamon
  • 1/4. tsp. ground ginger or few grates of fresh
  • 1 tsp. raw honey or maple syrup
  • 1/4 tsp. Aswagandha (for stress relief)

Instructions:

  • Add all ingredients to a small saucepan and bring to a low boil. Reduce heat and allow to simmer for about 10 minutes until flavors have mixed together.
  • Grab a cute mug, relax, unwind & enjoy!

I love adding the cinnamon hemp milk to my coffee, hot or iced. When it's hot, it creates a more oily texture, that I personally enjoy, or I mix with some cold brew at home, so good! And check out at that foam!

Cheers!

Cheers!

Making your own iced coffee can be cheaper, less wasteful and way cuter! If you're interested in reducing your waste, check out these cute reusable mason jar lids & metal straws. 

If you haven't heard, single use plastic straws are quickly getting the boot from many food establishments and reusables are taking their place, for just reasons! 

*Disclaimer-this post contains affiliate links to products, if you do purchase from any of the aforementioned links, I will receive a commission. I promise to only share products that I have experience with and that I believe provide health benefits.

Here are some recipe ideas that utilize the left over nut pulp from Balance with B- the pulp hummus looks so yummy!

http://www.balancewithb.com/recipe-box/2017/4/20/almond-pulp-repurpose-3-ways-to-use-leftover-almond-pulp

References:

(1) Martino, J.V., Limbergen, J.V., Cahill, L.E. (2017). The tole of Carrageenan and carboxymethylcellulose in the development of intestinal inflammation. Frontiers in Pediatrics, 5(96). doi: 10.3389/fped.2017.00096 

(2) Kornfield, M. (n.d.) Module 2 recipes. Maryland University of Integrative Health. Retrieved from learn.muih.edu

(3) Gupta, R. K., Gangoliya, S. S., & Singh, N. K. (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Journal of Food Science and Technology, 52(2), 676-684.