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THE ULTIMATE GUIDE TO DAIRY-FREE MILKS

  • By
  • Teresa Cutter

When I create recipes, I always try to cater for people who have intolerances such as to lactose intolerance. Nut and seed milks are a delightful lactose-free alternative to traditional dairy milk. They can be incorporated into healthy diets and provide your body with essential minerals such as calcium, magnesium and zinc to nourish your immune system.

In my cookbook PURELY DELICIOUS I created a full chapter exclusively to dairy-free milks. There were about 12 milks in total all with their own unique health benefits. The key ingredient you choose will ultimately boost your milk with the nutritional profiles of that ingredient. For instance walnut milk is a wonderful source of omega-3 fats that support your health and wellbeing. Brown rice milk is a delicious nut-free milk that’s perfect for kids or those with sensitivities. It’s rich in B vitamins and delicious blended with banana, organic pea protein and tahini for spectacular smoothies.

WHAT IS A DAIRY-FREE MILK?

A dairy-free milk is basically nuts, seeds or grains blended with filtered water and strained.

I like to soak my nuts and seeds overnight which makes them easier to blend and provides for a much creamier milk product. The milk can also be flavoured with vanilla bean or a hint of ground cinnamon. For a little sweetness, a few fresh-pitted dates, honey or stevia can be added before blending.

Once you make your own homemade nut milks, you’ll never want to go store-bought again. Some store-bought milks contain preservatives, gums and sugars that I really don’t want to put into my body, so I like to keep it as natural as I can.

If you want a richer and creamier milk, decrease the amount of water by one cup or add a spoonful of tahini. This will also provide a boost of calcium. In fact, 1 cup of sesame seeds is equal to about 1400mg of calcium, so a few spoonfuls of tahini will be perfect.

I make my own raw milks wherever possible and I make them more digestible by soaking the ingredients before I blend them.

MY TOP DAIRY-FREE MILK INGREDIENTS:

+ WALNUTS – contains omega-3 that are anti-inflammatory to the body and support gut health.

A study published in the Journal Of Nutritional Biochemistry found that enjoying walnuts in your diet changed the makeup of bacteria in the gut, which suggests a new way walnuts may contribute to better health. Walnuts increased several bacteria, like Lactobacillus, typically associated with probiotics suggesting walnuts may act as a prebiotic.

+ MACADAMIA NUT – is LOW FODMAP and my favourite nut of all time. They are anti-inflammatory and provides a creamy milk, with absolutely no straining required.

Macadamias contain a healthy combination of protective nutrients for the heart as well as natural plant sterols, which benefit cholesterol. I love to blend home made macadamia nut milk with a frozen banana and a spoonful of Healthy Chef Protein for a complete healthy breakfast.

+ HAZELNUT – is rich in omega-3, and goes well with Healthy Chef Naked Chocolat to create a delicious healthy drinking chocolate milk.

To make the ultimate chocolate milkshake I love to blend 2 cups of hazelnut milk with 1 tablespoon of Naked Chocolat, a spoonful of low carb protein powder and a few fresh pitted dates and 1/2 avocado and ice. It’s totally addictive. 

+ CASHEW NUT – is high in tryptophan and helps make serotonin (the feel-good hormone responsible for feelings of wellbeing); it also makes a creamy sweet milk, with no straining required.

+ ALMOND – is high in the minerals calcium, magnesium, potassium as well as vitamin E which helps to nourish the immune system. I especially love homemade almond milk in my Healthy Chef Turmeric Latte as it makes the most delicious warming drink before bedtime. 

+ PUMPKIN SEED – is high in minerals such as zinc, which supports the nervous system when under stress. Pumpkin seed milk marries well with Healthy Chef Matcha Tea and is full of antioxidants. 

+ COCONUT – is anti-inflammatory and anti-viral to help promote a healthy immune system.

+ BROWN RICE – makes a delicious nut-free milk that makes it perfect for kids and people with sensitivities. It’s also rich in B vitamins and tastes very delicious.

I make brown rice milk by blending cooked organic brown rice with filtered water, a pinch of sea salt, tahini and a few fresh pitted dates. I blend into a spectacular breakfast smoothie by adding a spoonful of Organic Pea Protein and a frozen banana.

+ PEA PROTEIN – I love using my Healthy Chef Organic Pea Protein mixed with water as a milk source for those who are sensitive to dairy and need a rich protein boost when making smoothies.

If you want a richer and creamier milk, decrease the amount of water by one cup or add a spoonful of tahini. This will also provide a boost of calcium. In fact, 1 cup of sesame seeds is equal to about 1400mg of calcium, so a few spoonfuls of tahini will be perfect.

HOW TO MAKE HOMEMADE NUT + SEED MILK:

  1. Soak 1 cup of nuts or seeds of your choice in water overnight, and then rinse and strain.
  2. Simply blend with 6 cups of water until all of the nuts or seeds have been broken down and look creamy and milky white. The colour of your mixture should be a variation of white (depending on the nut/seed used).
  3. Pour your milk mixture through a strainer or muslin cloth. If you’re using cashew milk, macadamia milk, organic pea protein or rice milk there is no need to strain.
  4. Squeeze the pulp in the cloth to remove all the liquid into the large mixing bowl.
  5. The squeezed liquid is your nut milk.
  6. Store in an air tight glass jar or kilner jar for up to 4 days.
  7. Enjoy.

 

 


12 Comments

Comments
12 Responses to “THE ULTIMATE GUIDE TO DAIRY-FREE MILKS”
  1. Gail Smith says:

    Gee those milks sound good. I will start to try making them myself.

  2. Rosemary says:

    For those of us who can’t give up our coffee yet, is there one type of milk that you would recommend as best? I make my own Almond Milk but find that it splits when added to hot coffee.

  3. Cilla says:

    I was wondering, what are is the calorie intake for these milks compared with dairy? I make my own almond milk at home and don’t like the taste of cafe almond milk, so therefore i will order coffee with full-cream milk.

  4. Tan says:

    Hi Teresa

    What are your thoughts on lactose free cows milk? For time poor people who can’t make their own nut/sees milk often, is this a healthy alternative?

    Also, do you have any suggestions for what we can make with the nut/seed pulp left over in your recipes above so it doesn’t go to waste?

    Thanks
    Tam

    • I use it myself Tan. It has the digestive enzyme lactase added to the milk which makes it lactose free. It doesn’t make it Casein free however so the milk solids may still effect digestion in some people.

  5. Rosemary says:

    Hi Teresa,

    Just another quick question for making your own nut milk. Currently I am using a Nutribullet machine, but it only allows me to make a small amount of milk at a time (only about 1 cup). What type/brand of blender would you recommend for getting the best results with home-made milk, and also the smoothest of smoothies? I’ve heard that Vitamix machines are good, but wanted to get your advice.

    • Hi Rosemary
      You can extend the milk you are already making by adding 1 – 2 extra cups of water after blending and straining. So if you’re blending 1/2 cup cashew nuts or macadamia the total amount of water can be 4 cups….! blend with 1 cup of water first then add the extra water after blending if it all doesn’t not fit.
      That being said…I have a Vitamix machine…they are wonderful. T:)

  6. Fiona says:

    Hi Teresa
    What do you do with your leftover nut/seed meal for the mylks that need straining?

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