My 3 Favourite Dairy Alternatives & How To Make
Off the Moo-juice (or thinking about it) but have no idea what to put on your cereal, or in your coffee, or what to use when baking?
Today, supermarkets are getting flooded with non-dairy options but unfortunately many are laden with additives and preservatives to enable it to have a long shelf life. BUT the good news is making your own is super EASY and super CHEAP to make and is…
— Lactose Free. If you’ve suffered from digestive issues, this can really help!
— Zero 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… which your Gut Microbiome LOVES
So which Plant-Based Milk will you try?
…a great source of fibre, vitamin E, selenium, zinc, copper, iron and magnesium. Being soaked overnight, helps to improve the digestion and absorption of these nutrients
How To Make Your Own (makes 500ml, 17 fl.oz)
1 cup Oats, wholemeal organic
2 cups filtered water
Strainer or a Nut Milk Bag
Put oats in a bowl and pour in the amount of filtered water listed and leave on counter out of direct sunlight for at least 15-30 minutes to soften. Overnight, even better. If using ORGANIC oats there is NO need to drain and rinse. Put oat/water mix in the blender and blend on high until smooth. You may need to add a little more water if it is too thick.
If using NON-ORGANIC oats, drain and rinse and then put oats in the blender with filtered water and blend on high until smooth.
Using a fine strainer, or nut bag, filter milk into a bottle. Keeps in fridge for 3-5 days. Shake well before using.
Cashew or Hazelnut Milk
…is a richer thicker milk perfect for frothing up and making a cappuccino or latte 🙂 Cashews have a higher fat content making it creamier.
How To Make Your Own (makes 1 litre, 33 fl.oz)
1 cup Cashews or Hazelnuts raw unsalted
4 cups filtered water
Strainer or a Nut Milk Bag optional
Soak cashews in a large bowl of filtered water overnight on the counter. In the morning, strain water and rinse well. Add cashews and 4 cups filtered water to a blender and blend on high speed. I don’t generally strain mine as the heavy sediment (not much) just drops to the bottle of the bottle. I just give it a shake before using. Keeps fresh for 3-5 days.
… is very light, good for those with nut-allergies and, although a bit watery for adding to coffee/tea, is excellent for baking.
How To Make Your Own (makes 750ml, 25 fl.oz)
1 cup seeds, hemp, pumpkin or sunflower (raw unsalted)
3 cups filtered water
Strainer or a Nut Milk Bag
Soak seeds in a large bowl of filtered water overnight on the counter. In the morning, strain water and rinse well. Add seeds and 3 cups filtered water to a blender and blend on high speed. Using a nut-milk bag or strainer, pour contents through, separating the pulp from the milk, set aside. Pour seed-milk into a jug and keep in fridge. Keeps fresh for 3-5 days. Freeze Pulp, or dry using dehydrator or oven to make seed flour.
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…
a) Unsweetened – read the label! Many store-bought brands have added sugar or WORSE sugar free fake sugar additives. If you want a little sweetness in your homemade milk, then add 2-3 whole (soake) dates and blend.
b) Carrageenan – added to stabilize and thicken nut-milk. Avoid, as it causes digestive issues.
c) Organic – no GMO ingredients, pesticides or herbicides. Especially important for buying store bought plant-based milks.
d) Additives – read the label! Many have added stabilisers and preservatives etc. Being mostly water it needs a lot of ‘extra’ stuff to stop it from going off.
e) Salt – sodium levels can be alarmingly high for just one cup
f) Oil – used to stabilise and preserve – but OIL?? Really?? You know that oil in your ‘healthy’ plant-based milk is not healthy right?
g) Added Calcium. More calcium is NOT a good thing as it can dis-regulate your Magnesium levels. Also added Calciums can cause digestive upsets like bloating.
Comment below if you make one, and let me know which one is your favourite! Nat 💚 AND… And if you need help to get your health back on track, because finding the ‘best plant-based milk’ is the least of your worries… then find out how we can work together HERE