I’m in love with walnuts at the moment and love to blend them with filtered water and vanilla bean to make the most delicious omega 3 rich walnut milk.
Nut and seed milks are a delicious lactose free alternative to traditional dairy. They can be incorporated into cholesterol lowering diets and provide your body with essential minerals and healthy fats to nourish the body. I’m not really into buying store bought nut milks as most of the time they are loaded up with added vegetable oils and sugars that make them taste a little rancid and unpalatable. Walnut milk is easy to make and I love to combine mine with a hint of vanilla bean and cinnamon to make it extra delicious. Adding a few fresh dates before blending will create a caramel malty flavour that is the perfect base for milkshakes and any power smoothie. For a calcium boost I normally add a tablespoon of tahini (sesame seed paste) before blending and to pump up the protein I just throw in a tablespoon of natural protein powder.
What’s good about it:
Walnuts are a delicious source of omega 3 EFA’s (essential fatty acids) which are critical for good health. Health benefits of omega 3 are helping to lower cholesterol levels, reduce high blood pressure, improves symptoms of arthritis, improves mental health as the brain is 60% fat and needs omega 3 to function properly. Walnuts are also high in the amino acid tryptophan which helps to make serotonin – the FEEL GOOD hormone responsible for feelings of wellbeing and feeling great! Serotonin is also crucial for the proper development of the enteric nervous system (ENS) to support digestion.
125 g (1 cup) walnuts (see notes)
1 litre (4 cups ) filtered water
1 vanilla bean or 1 teaspoon vanilla paste
2 fresh dates, pitted (optional)
pinch cinnamon (optional)
Combine the walnuts and water into a good high speed blender like a Vitamix, as it’s makes the smoothest and creamiest nut and seed milks.
Blend at medium to high speed until creamy white. This should take about a 30 seconds to 1 minute.
Strain through a fine sieve or muslin or cheese cloth and pour back into your blender.
Add vanilla bean, dates and cinnamon then blend until combined.
Pour into clean glass bottles or jars.
Store walnut milk for about 4 days in the fridge.
Makes approximately 1 liter (4 cups)
Soaking the walnuts overnight in the fridge before blending will make them easier to blend if you have time. The milk will still blend well without soaking.
Blend with fruit to make a purely delicious power smoothie
Use as a substitute for regular milk in your favourite bircher or power porridge
Nutrition per 100 ml serve (not strained)
Please note nutritional value of the milk will vary depending on whether you strain or not.
Protein: 1.7 g g
Saturated fat: 0.5 g
Total fat: 7.9 g
Carbs: 0.9 g
Sugars: 0.9 g