Nut milks are popping up everywhere in the world nowadays and they are getting more and more popular, which is great! You all know by now that I am a huge fan of everything made at home. And almond milk is no exception. Homemade almond milk is definitely a hundred times healthier than many other store-bough options since they contain gums, chemicals and many nasty additives. Usually, the almond content in them is pretty low, which kinda makes no sense if you’re trying to get the health benefits of drinking actual almond milk.
Besides, it is so easy to make your own nut milk that there’s no excuse not to. All you’ll need are almonds, water and a blender. You can choose your own nuts and use your own filtered and fresh water. And the result is more than delicious- it is nutritious! And cost-effective. Easy peasy!
Health Benefits of Almond milk
- Low-energy value– almond milk contains much less calories than cow’s milk which makes it a perfect choice for all those who want to lose weight. Therefore, switching to almond milk could be an effective weight loss strategy.
- Low in sugars– almond milk contains max of 1-2 grams of carbs, which are mostly dietary fibres. People with diabetes often need to reduce their carbohydrate intake, thus replacing dairy with an unsweetened nut milk may be a suitable way to achieve this.
- High in vitamin E– almonds provide 37% of the daily recommendation for vitamin E in just 30g. This vitamin is an antioxidant which fights inflammation and free radicals. Moreover, it contributes to cardiovascular health and reduces the chance of cancer and bone and eye issues.
- Naturally Lactose-Free- Many people nowadays suffer from lactose intolerance (self-diagnosed or medically-diagnosed), which prevents them from consuming milk and dairy. This condition is caused by a deficiency of lactase (an enzyme responsible for the catabolism of lactose) and it further causes uncomfortable GI symptoms such as stomach pain, bloating and gas (Mandl 2017). Therefore, an appropriate alternative to milk would be any other nut milk as it is naturally free of any lactose.
- Vegan and dairy-free– vegans choose to avoid consumption of dairy and any other animal products due to various reasons (religious, health, environmental, lifestyle) and nut milks are their alternative to dairy since they are fully plant-based.
- Suitable for people with kidney problems– people with CKD (chronic kidney disease) should avoid consuming phosphorus and potassium. Too much phosphorus can increase the chance of cardiovascular issues, hyperparathyroidism and bone disorders, whereas too much potassium elevated the risk of heart arrhythmias, heart attack and death (Stall and Adams 2017; Tarantola 2009). Therefore, almond milk can be an appropriate alternative to people with CKD in order to reduce their intake of potassium and phosphorus, but remember that every individual requires different amounts of these minerals, depending on the stage of the disease and current biochemical results.
Almond Milk Recipe Advice:
Best almonds to use
Almonds are nutrient-dense and have many health benefits which you already read above. However, when making almond milk, make sure to choose raw, unsalted almonds since the roasted and salted ones have been roasted in oil and that is just an unnecessary oil to your milk. You can always add a pinch of salt in your milk, if that’s better for your taste buds.
Soaking the almonds
The most important step in making this milk is the soaking of the almonds. Make sure to do it overnight in cold water. If you forger to put them in water the night before, make sure they are soaked for minimum 4 hours or 1-2 hours in very very hot water (boiling).
A downside of the homemade milk is that it lasts less than any other store-bought milk. Once you make it, you can store it in a fridge for up to 3 days. That’s why, don’t make too much of it, if you don’t intend on consuming it the next couple of days. It is very easy to make it whenever you want to, so there is no need to make extra.
Leftover almond pulp
If you don’t want to throw away the pulp from the almonds- you can always use it. There are many recipes in the internet on how to use it. Just make sure to place the leftover pulp, or also known as almond meal, on a baking tray and bake at 90-100C for 2-3 hours until it’s dry. Then you can use in whatever recipe you choose.
|>50g soaked almonds, raw and unsalted|
>1 L fresh water
>a pinch of salt, optional
|1.Soak the raw almonds overnight in cold water.|
2.Make sure to get off the almond’s skin and then drain and rinse all almonds.
3.Place them in a high-powered blender along with the water and any other optional add-ins.
4.Blend on high speed for approximately 2 minutes, or until you reach a creamy texture.
5.Strain the almond milk through a cloth (cheesecloth) into a bowl.
6.Pour the milk into an airtight storage container and place in the fridge for up to 3 days.
MANDL, E., 2017. 9 Science-Based Health Benefits of Almond Milk. [online]. United States: Healthline. Available from: https://www.healthline.com/nutrition/almond-milk-health-benefits#TOC_TITLE_HDR_11 [Accessed 4 November 2020].
STALL, S. and ADAMS, G., 2017. Can Almond Milk Be Called Milk. Journal of Renal Nutrition, 27(3), pp. 15-17.
TARANTOLA, J., 2009. Alternative Milk Beverages. Journal of Renal Nutrition, 19(2), pp. 1-10.