Plant-based milk

Easy homemade dairy-free milk

There has been a massive shift in the way milk is used and produced lately. And by that we mean that the regular cow milk has become unpopular for everyday use and a lot of scientists and researches have evidence that cow’s milk is unnecessary in the human body and in fact has some negative effects on it.

Dairy is the single largest source of saturated fat in our diet and is a cause of acne. The majority of humans are actually lactose intolerant and are incapable of fully digesting lactose, the main sugar found in milk.

Everyone is convinced that milk is a good source of calcium and keeps your bones strong when actually it’s not even the best source of calcium. In fact, there are a lot of plant-based sources of calcium that are either equal or better than dairy.

How to make plant-based milk at home

There are a lot of other alternatives to dairy milk like nut milk, rice milk, oat milk… And yes store-bought varieties are fueled up with additional nutrients, but also sometimes also additives, like sugar and preservatives. That’s why they will last longer in your home and most importantly why they are rather pricy.

This is where homemade milk comes in. You can choose your own fresh organic nuts, oats or rice from your trusted whole foods supplier. Other than that, you will need filtered water and a high-powered blender.

Also you will need to use a strainer, napkin or a cheesecloth, whatever you have on hand. For some types of milk straining isn’t even necessary. You can make small batches, which are stored in the refrigerator and consumed within the space of days.

Oat Milk

  • Soak 1 cup oats in water for at least 30 minutes
  • Drain and rinse the oats and add them to a blender
  • Add 4 cups of water in the blender and blend until smooth
  • Strain the mixture aka the milk using a strainer, a napkin or a cheesecloth

That’s basically the easiest way to get oat milk and it’s pretty straightforward. However if you want a sweetener added you can use Medjool dates.

Just adding 1-2 dates in the blending process will make the milk sweeter. You can also choose to add vanilla extract or 1-2 tbsp. maple syrup. Enjoy your milk with a cup of coffee, with oatmeal, in cocoa…

Oat milk is a nice option for someone with dietary restrictions or food sensitivities because it is naturally free of dairy, lactose, soy and nuts. It is definitely one of the most popular plant-based milks.

Almond milk

  • Soak ¾ cup raw unsalted almonds overnight or at least about 5 hours so they are easier to peel and blend
  • Drain, rinse and peel the almonds (peeling is optional, but recommended) and put them in the blender
  • Add 2-4 cups of water (depending on how thick you want the milk to be) in the blender
  • Blend until smooth
  • Strain the milk using a strainer, a napkin or a cheesecloth

Same as the oat milk, if you want the milk sweetened, you can add dates, agave or maple syrup.

It’s a healthy cow’s milk alternative and is lighter, has less cholesterol and more calcium. Almond milk doesn’t contain any cholesterol or saturated fat but instead offers healthy unsaturated fats and prevents high blood pressure. It’s a great source of fiber and you can drink it if you have lactose intolerance.

Cashew milk

  • Soak 1 cup unsalted raw cashews overnight or maybe at least 30 minutes before you start with the process
  • Drain, rinse and put the cashews in the blender
  • Add 3-4 cups of water
  • Blend the cashews and water until the mixture is smooth
  • Strain the milk using a strainer, a napkin or a cheesecloth (optional)

You already know the drill for sweetened milk. Add dates, sugar, maple syrup, or similar to get a sweeter taste to the milk.

You can drink cashew milk like any other milk: with coffee or tea, plain, sweetened, with cocoa or even add it to your smoothie or oatmeal. Cashew milk is also naturally vegan, lactose free, dairy free, soy free and gluten free.

Rice milk

  • Cook ½ cup rice, drain it and let it cool down (you can use any kind of rice)
  • Add the rice in the blender
  • Add 2 cups of water
  • Blend the rice and water until you get a smooth texture
  • Strain the milk using a strainer, a napkin or a cheesecloth (optional)

As for the others, feel free to customize it with cocoa powder, cinnamon, vanilla extract or syrup. Rice milk is lighter than almond or other kinds of nut milk.  It’s also suitable for lactose intolerants, and of course, for vegans.

Soy milk

  • Soak ½ cup yellow soybeans in water overnight
  • Drain the soybeans and remove the skin so you’ll have a better texture, and add them in the blender
  • Add 4 cups of water
  • Blend together until well blended and smooth
  • Strain the blended mixture using a strainer, a napkin or a cheesecloth
  • Pour the mixture into a pot or a saucepan and add 1 cup of water
  • Cook over medium heat and bring to a boil while stirring occasionally for about 20 minutes
  • Let it cool down and blend if necessary

You can also add vanilla extract and dates for a sweeter taste. Soy milk is a delicious and healthy alternative to cow’s milk. It has a strong flavor so it’s better to use for cooking because it’s higher in fat and has a similar texture to cow’s milk.

* Some recipes can need a pinch of salt, but that is totally optional.

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