Plant-based milks are great non-dairy, non-soy alternative and they're super healthy! They’re convenient, delicious and portable. Plus they’re bursting with health benefits. Packed with healthy monounsaturated and polyunsaturated fats, protein and fiber, they’ll help curb your appetite, keep you regular, and help to maintain healthy gut bacteria.
You can make a variety of plant-based milks by blending raw nuts and seeds, with water. Homemade milks are fresh, free of additives and preservatives, and you can experiment with different kinds of nuts and seeds.
Seed milks are a little cost effective than nut milks, so a great alternative for those on a budget or if nut allergies are in your family!
Add this as a base to your smoothies, oatmeal, chia puddings or drink a glass on its own!
Important note about SOAKING: Soaking nuts, seeds and grains allows enzyme inhibitors to be released, making them easier to digest and enhances nutrient bio-availability. Soaking them also makes them easier to blend and results in a creamy consistency that is like milk. Most nuts generally require 7 - 12 hours or overnight of soaking time for optimal results. Discard the soaking water and thoroughly rinse with fresh water.
PUMPKIN SEED MILK
Pumpkin seeds are high in minerals such as magnesium, phosphorus, manganese, zinc, iron, copper and essential fatty acids!
Ingredients
- 1 cup pumpkin seeds (soaked overnight)
- 6 cups filtered water
- 3 pitted dates
Directions
- Drain your soaked pumpkin seeds.
- Combine all ingredients in the blender
- Blend well for 30 seconds to 1 minute until milk is smooth and creamy.
- Optional to strain through a nut milk bag or pour straight into glass bottles for storage in the fridge if you don't mind the pulp in your milk.
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SUNFLOWER SEED MILK
Sunflower seeds are a great source of protein, fibre, essential fatty acids, calcium, iron, zinc, magnesium, potassium, manganese, selenium and vitamins B & E. Similar to pumpkin seeds, sunflower seeds contain high levels of tryptophan with is great for alleviating stress.
Ingredients
- 1 cup sunflowers seeds (soaked overnight)
- 6 cups filtered water
- 2 pitted dates
Directions
- Drain your soaked sunflowers seeds.
- Combine all ingredients in a high speed blender.
- Blend well for 30 seconds to 1 minute until milk is smooth and creamy.
- Optional to strain through a nut milk bag or pour straight into glass bottles for storage in the fridge if you don't mind the pulp in your milk.
- CASHEW MILK
Cashew milk is a creamier version of the popular almond milk. Cashew offers many vitamins and minerals such as zinc, phosphorus, iron, manganese, copper and is particularly rich in Vitamin E making them a great addition to your diet to protect and nourish your skin from the inside out.
Ingredients
- 1 cup cashews (soaked overnight)
- 4 cups filtered water
- 2 pitted dates
Directions
- Drain and rinse soaked cashew nuts.
- Combine all ingredients in a high speed blender.
- Blend well for 30 seconds to 1 minute until milk is smooth and creamy.
- Optional to strain through a nut milk bag or pour straight into glass bottles for storage in the fridge if you don't mind the pulp in your milk.
- BRAZIL NUT MILK
Brazil nut milk has quickly become a favorite of ours due to these nuts' unbelievably amazing nutrient profile. One of the richest sources of selenium in the food world, making them a great addition to your diet to help boost your immune system. They also contain a complete amino acid profile making them a great plant-based protein source.
Ingredients
- 1 cup brazil nuts (soaked overnight)
- 4 cups filtered water
- 2 pitted dates
Directions
- Drain and rinse soaked brazil nuts.
- Combine all ingredients in a high speed blender.
- Blend well for 30 seconds to 1 minute until milk is smooth and creamy.
- Optional to strain through a nut milk bag or pour straight into glass bottles for storage in the fridge if you don't mind the pulp in your milk.
Adapted from: Food Matters