Making your seed milk is a healthy, straightforward sustainable approach to dairy-free or plant-based living. By blending the seeds, you can balance out the more robust flavours and mix up the nutritional properties and maximise on your budget.
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Ingredients are naturally rich in essential minerals. Salty taste in botanicals like parsley, nettles, seaweeds indicates the plants have a high mineral content.
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,
Digestion is an important part of our nutrient absorption & natural detoxification. Recipes have ingredients that support the digestive system.
Recipes have ingredients with anti-inflammatory nutrients and avoid common inflammatory foods like sugar, gluten, dairy and processed food. A whole food diet rich in anti-inflammatory foods can help relieve symptoms of inflammation within the body. Inflammation is at the root of most disease = dis-ease.
Recipes have ingredients that support our immune system and help our bodies to fight bacterial and viral infections. Foods high in antioxidants, vitamins and minerals support our immune functions. Food and herbs with anti-inflammatory, anti-fungal, anti-bacterial and anti-viral properties help our bodies fight infection and support our immune response.
Eating foods rich in certain vitamins minerals & phytonutrients can help balance our bodies hormones and endocrine system which affect our adrenal, thyroid, reproductive health.
Hormonal imbalances may cause a wide variety of different symptoms from fatigue, mood swings, brain fog, anxiety, insomnia, weight gain, weight loss, food cravings, skin + hair + nail health, muscle weakness or pain, inflammation, dryness, infertility,
Foods that can help with balancing hormones;
Leafy Greens & Root Vegetables - high in antioxidants
Nuts - walnuts, brazil nuts,
Seeds - flax, hemp, chia, pumpkin, sunflower,
Wild-caught Omega 3 rich fish like Salmon
Coconut Oil - Medium Triglyercide
Seaweeds & Nettles, Parsley, Dandelions
Medicinal Herbs like Ashwagandha, Shatavari, Maca, Triphala, Licorice, Adaptogens
Omega 3's, Iodine, Selenium, Vitamin B's & D, Digestive enzymes, bitters,
Probiotic and prebiotic foods
Organic & low toxic foods, body & household products
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
✓ adds to shopping list
Sunflower + Pumpkin + Flax Seed Milk
RINSE AND SOAK seeds together in 2 cups water 8hrs to overnight.
DRAIN AND RINSE add to blender with 4 cups filtered water, fibre and blend until liquid smooth – add flavour if using
STRAIN through a nut bag if you don’t like the texture. Reserve seed pulp to make Cookies
SERVE in a glass, use to make hot chocolate, smoothies or breakfast chia pudding
STORE in a glass jar in the fridge OR ferment into Kefir
*Budget Considerations Approx Milk Cost: $1.90 for 4cups | 32oz | 1 litre milk made from 1cup seed mix + 4cups water
Organic raw sunflower seed 1/2cup = $0.85 Organic raw pumpkin seeds 1/4cup = $0.65 Organic raw flaxseed ¼ cup = $0.40.
Substitute seeds and change up ratios for your favourites or what you have on hand.
Paleo Diet but not AIP
Prebiotic fibre: green banana, chicory root, jerusalem artichoke powder. Prebiotic fibre passes through the small intestine and into the colon where it feeds our beneficial bacteria and helps colonise our gut. The prebiotic fibre helps with plant milk fermentation.