My 3 Favourite Dairy Alternatives
Are you off dairy (cow’s milk) or just thinking about it? On a side note… I don’t believe there is anything wrong with dairy (in moderation) just choose an organic grass fed source!!
But if you decide you want ‘dairy’ out of the picture, and you have no idea what to put on your morning granola, or in your coffee, or what to use when baking… do NOT go for a store-bought plant based milk!!!
Food producers have cottoned on to the ‘non-dairy’ trend and you’ll see your shopping aisles loaded with over 30 types of non-dairy options… with all the buzz words… ‘unsweetened’, ‘gluten free’, ‘no added sugar’, ‘source of calcium’, ‘source of antioxidants’ … plastered all over the packaging.
Unfortunately many are laden with additives, preservatives, sugars, oils and stabilizers AND there is NO nutritional value in these ‘milks’ and in fact can be health-eroding!!
So, if you are giving up dairy, then why not side-step the ‘nasties’ and make your own? It is super EASY and ridiculously CHEAP to make.
Your homemade non-dairy milk is…
Lactose Free
Free from Saturated Fat (animal fat) *exception is Coconut Milk which contains Medium Chain Saturated Plant Fats.
A source of Omega 3’s and 6’s, essential fatty acids.
Fibre… (albeit just a tad) which your Gut Microbiome LOVES
OAT MILK (makes 500ml, 17 .oz)
A source of fibre, vitamin E, selenium, zinc, copper, iron and magnesium. Being soaked first, helps to improve the digestion and absorption of these nutrients.
You’ll need…
1 cup Oats, wholemeal, uncontaminated organic
2 cups filtered water
Sieve or a Nut milk bag
Let’s get started…
Add organic oats to a bowl/jug and pour in filtered water. Leave on counter out of direct sunlight for at least 30 minutes to soften. Overnight, even better.
Put oat/water mix in blender and blend on high until smooth. You may need to add a little more water if it is too thick.
Using a sieve or nut bag, filter milk into a bottle.
Keeps in fridge for up to 3 days. Shake well before using.
CASHEW MILK (makes 1 litre, 33oz)
Is a richer, thicker milk perfect for frothing up for a cappuccino or latte. Cashews have a higher fat content making it creamier.
You’ll need…
1 cup raw unsalted Cashews
4 cups filtered water
Sieve or a Nut milk bag
Let’s get started…
Soak cashews in a bowl of WARM filtered water, enough to cover cashews, for a minimum of 15-minutes. You can leave to soak overnight if you wish.
Drain and rinse well then add to blender with 4 cups filtered water and blend on high.
Using a sieve or nut bag, filter milk into a bottle.
Keeps in fridge for up to 3 days. Shake well before using.
SEED MILK (makes 750ml, 25oz)
A light milk, suitable for individuals with nut-allergies and, although a bit watery for adding to coffee/tea, it is excellent for baking.
You’ll need…
1 cup seeds… organic flaxseeds, hemp, pumpkin or sunflower seeds (raw unsalted)
3 cups filtered water
Sieve or a Nut milk bag
Let’s get started…
Soak seeds in a bowl of WARM filtered water, enough to cover seeds, for a minimum of 15-minutes. You can leave to soak overnight if you wish.
Drain and rinse well then add to blender with 3 cups filtered water and blend on high.
Using a sieve or nut bag, filter milk into a bottle.
Keeps in fridge for up to 3 days.
STORE BOUGHT MILKS…
But if you really can’t be bothered making your own (even though I don’t think it’s much bother), then when shopping look out for these HEALTH-ERODING and Microbiome-eroding ingredients…
Unsweetened… Many store-bought brands say ‘no added sugar’ or ‘unsweetened’ but use other sugar alternatives e.g. tapioca syrup, brown rice syrup etc or use non-nutritive/non-calorific sweeteners such as Stevia, Xylitol, Monk Fruit Concentrate/Sweetener etc. . These adversely affect gut microbial activity, reduce the number of beneficial bacteria such as Lactobacillus reuteri, which may increase risk for diabetes and weight gain and drives the development of glucose intolerance by functionally altering the gut microbiome.
Carrageenan… Added to stabilize and thicken nut-milk. Avoid, as consumption can result in digestive issues.
Additives… Read the label! Many have added stabilisers and preservatives etc. If you look at the oat, almond, soy (or whatever type of plant they use) it is generally only 5-10% which means it is mostly water (70% +) therefore it needs salt, oil, calcium etc. to stabilize it and allow for a long shelf life.
Salt… Sodium levels can be alarmingly high for just one cup
Oil… used to stabilise and preserve. You know that oil in your ‘healthy’ plant-based milk is not healthy right?
Added Calcium (Calcium Carbonate) Used in antacids, it neutralizes stomach acid and can give rise to digestive issues such as bloating and IBS-like symptoms
I’d love to hear if you made one of them. How did you like it? I hope this article helps you and your health.
If you want to know more about my programs that are designed to IMPROVE your Gut Health then head HERE or if you want to eat your way back to health — one meal at a time — check out my Gut Health Recipe Compendium. Nat 💚