DIY Dairy Alternatives
Almonds, cashews, macadamia nuts, hazelnuts, hemp seeds, soybeans and oats can be liquefied with water and turned into plant-based milks.
Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.
DIY alternatives to dairy for your morning oatmeal, post-workout smoothies and more.
If you can blend it, you can milk it. Almonds, cashews, macadamia nuts, hazelnuts, hemp seeds, soybeans and oats can all be liquefied with water and turned into plant-based milks.
“Blending up a variety of plant-based milks creates huge opportunity for nutrient diversity, as well as taste bud satisfaction,” says Tess Masters, author of The Blender Girl: Super-Easy, Super-Healthy Meals, Snacks, Desserts, and Drinks. “Homemade milks are delicious, and you can completely control the integrity of the product—the quality of the raw ingredients, the texture, flavor and sugar levels.”
RELATED: Dried Blueberry And Real Vanilla Bean Oatmeal Recipe
Hemp Milk
Hemp is an amazing source of omega-3 essential fatty acids. It also contains powerful anti-inflammatory properties, which help to repair
tissues, particularly after exercise.
Drink up: Your post-workout smoothie is a great place to showcase hemp milk—try it with blueberries, banana and spinach.
RELATED: The Importance Of Dietary Protein
Almond Milk
Almond milk adds a boost of protein and has been shown to lower the glycemic index of other foods, therefore helping to lower blood sugar levels.
Drink up: Mixed with breakfast foods like oatmeal and cereal, almond milk can help keep up your energy until lunch.
RELATED – Feed Zone Portables: Gluten-Free Chocolate Chip Cookies
Hazelnut Milk
High in vitamin E, hazelnuts protects skin from the harmful effects of the sun (think skin cancer and premature aging).
Drink up: Make hazelnut milk hot chocolate for a sweet bedtime treat. (Ever wanted to drink Nutella straight from the jar? It’s the closest you’ll get.)
RELATED: Seven Recovery Trends
Steel-Cut Oats Milk
Oats, even when blended into liquid form, contain plenty of insoluble and soluble fibers—important for a healthy digestive system.
Drink up: The creaminess of oat milk makes it ideal for use in cooking or baking recipes.
RELATED: Tasty And Simple Food Swaps
Basic Milk Recipe
Ingredients
1 cup of your chosen nut, grain or seed, soaked overnight and drained
3 cups water, preferably filtered
1 tsp natural vanilla extract
Sweetener of choice:
3 T maple syrup, coconut sugar OR raw agave nectar;
OR 3–4 pitted dates;
OR 5–10 drops liquid stevia.
1 T coconut oil, melted (optional, for texture)
1 T sunflower lecithin (optional, to emulsify and add creaminess)
Pinch of salt (optional, to bring out flavors)
Directions
Add the nut, seed or grain to the blender. Add water, vanilla, sweetener, coconut oil, and lecithin. Blend on high 1-2 minutes until fully liquefied. (If your blender heats the milk, don’t be alarmed—the heat won’t harm it). Tweak sweetener to taste.
Enjoy unstrained, or strain by placing a filtration bag over a container, pouring the milk into the bag, twisting the bag closed and gently squeezing it to pass the liquid through.
Milk will keep in the fridge for 2–3 days when stored in a sealed glass jar. It’s normal for the mixture to separate—just shake or blend again before using.
Reprinted with permission from The Blender Girl (Ten Speed Press)