How to make plant-based MILK

Making plant-based milk tastes better; it is healthier and cheaper than buying manufactured products if you look at nutritional bite for your buck and are conscious of sustainability. 

  • Prep soaking +4hrs and 5mins
  • Cook Time 0
  • Difficulty Low
  • Serving4 cups
  • Dairy free

    Dairy-free Recipes have no animal milk or milk products no cheese, no yoghurt. Dairy is a common food allergen, dairy can cause inflammation.

  • Digestion

    Digestion is an important part of our nutrient absorption & natural detoxification. Recipes have ingredients that support the digestive system.

  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Plant Based Vegan

    Vegan recipes are plant-based and have no animal products; no meat, no eggs, no dairy and no honey. Plant-based recipes ingredients are made from plants.

     

  • Prebiotic Insoluble Fibre

    A prebiotic is an insoluble food fibre for beneficial gut bacteria.  Eating a diet rich in prebiotic foods helps us maintain a healthy-gut-flora and microbiome.  Inulin is a type of insoluble plant carbohydrate that is a prebiotic food source.

    Prebiotic Foods include;
    Chicory Root, Dandelion greens, Jerusalem artichoke, Garlic, Onions, Leeks, Asparagus, Banana, Blueberries, Seaweed, Apples, Jicama, Yacon Root, Burdock root, Shitake Mushrooms, Barley, Oats, Wheat bran, Legumes, Beans, Peas, Raw Cacao, Flaxseeds, Chia Seeds, Honey, 

Ingredients

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  • 1 cup soaked nuts or seeds
  • 4 cups water

Botanical Boost

  • 1-2 teaspoons Prebiotic Fibre*
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Method

How to make plant-based MILK

 

My approach to making plant-based MILK at home; the how’s and why’s

 

WHAT IS PLANT-BASED MILK
A dairy-alternative made from soaking raw nuts, seeds or grains and blending them with water to create a milk-like liquid.  Plant-based milk is made with raw nuts, seeds or grains.

 

EASY at-home ingredients;
NUTS: cashews, hazelnuts/filbert, walnuts, pecans, macadamia, brazil, almonds, coconut, pistachio
SEEDS: sunflower, pumpkin | pepita, hemp, sesame, flax
GRAINS: oat groats, steel-cut oats, rolled oats, uncooked rice
LEGUMES: peanuts, 

 

WHAT I ADD and WHY

A healthy gut is a crucial component of good health from our Immune system to joint inflammation through to mood and mindset our gut health influences how we feel and is an essential part of our overall health and wellness.

 

*PREBIOTIC FIBRE = green banana flour, cassava flour, acacia fibre powder, tapioca fibre (not starch), chicory root powder, Jerusalem artichoke powder, mesquite powder, baobab powder   Prebiotic fibre passes through the small intestine and into the colon where it feeds our beneficial bacteria and helps colonise our gut.  

 

FERMENTATION The prebiotic fibre helps with the plant milk fermentation. I make kefir using milk kefir culture grains with my nut and seed milks; the prebiotic fibre helps feed those bacteria which ferments the milk, which in turn helps our gut flora flourish along with adding insoluble fibre to our diets which also helps support a healthy microbiome.

 

 

HOW I MAKE PLANT-BASED MILK:

 

1 – RINSE AND SOAK nuts, seed or grains – except rolled oats as they go slimy = 2 cups water + ideally 8 hrs to overnight.   WHY – Soaking helps release anti-nutrients, improves gut digestibility, and nutrient absorption and also hydrates/softens the ingredient. Hence, they blend better to create lovely “milk”; soaking is a key step in making plant-based milk.

 

2 – DRAIN discarding soaking water and rinse in a colander.  You do not want to eat or drink this water. 

 

3 – ADD WATER 4 cups : 1 cup nuts|seeds|grains preferably filtered non-chlorinated water – if you are going to ferment the milk to make Kefir or yoghurt you need to use filtered water as tap water with all the chlorine etc. stops the “good bacteria” growing and fermenting. I have a Berkey Water filter that I adore!!

 

4 – BLEND 45sec – 1 min in a high-speed blender with filtered water + prebiotic fibre if using + a date or vanilla or any other flavours you are adding.

 

5 – STRAIN & SQUEEZE – sometimes I strain but not very often as I like the texture and value the fibre it depends on what I used to make the milk and what I am using the milk for.  If you strain you can use a nut-milk bag or muslin or linen cloth and squeeze out all the liquid, a fine-mesh strainer will work too.  Use the pulp that remains once you have squeezed out all the milk to make granola or cookies.

 

6 – STORE OR FERMENT I store my plant-based milk in a glass jar in the refrigerator and use within 3 days or so. OR I ferment it and make kefir.

Tips + Suggestions

              CONSIDERATIONS

 

BUDGET- CONSCIOUS use a mix of grains like oats + nuts + seeds as nuts are expensive. 1cup makes 4 cups milk

 

5 MINS or less is the time it takes to blend your own – it’s worth your the effort for the taste alone not to mention sustainability + the real cost.

 

BANG FOR YOUR BITE nutritionally & economically DIY is much healthier + cheaper than buying.

 

YOUR GOALS healthcare and lifestyle can help you choose which ingredients will best work with you.

 

NO PRESERVATIVES + fillers + stabilizers and chemical style additives and pasteurisation and treatments.

 

LESS PLASTIC as store-bought milk comes in some plastic container or manufactured packaging.

 

*PREBIOTIC FIBRE = green banana flour, cassava flour, acacia fibre powder, tapioca fibre (not starch), chicory root powder, Jerusalem artichoke powder, mesquite powder, baobab powder   Prebiotic fibre passes through the small intestine and into the colon where it feeds our beneficial bacteria and helps colonise our gut. 

 

              SUSTAINABILITY: 

 

WHAT YOU BUY MATTERS; not all ingredients are sustainable or grown sustainably – e.g. Almonds require gallons of water per almond.  Some crops require a lot of pesticides and herbicides, which are poisoning our pollinators, water supplies, the soil and us.

 

“TRENDING alternative plant-based healthy food” crops can result in mass deforestation.  In some places in the world, forests and jungles are cleared to grow “healthier alternative to animal products” foods = results = commercial mono-agriculture.