A Nutritious Plant-Based Alternative

Almond milk is a versatile and delicious plant-based beverage made from raw almonds that have been soaked in cold filtered water, blended, and strained to create a creamy drink. Often enjoyed as a dairy alternative, almond milk is not only delicious but also packed with health benefits, making it an excellent choice for those looking to enhance their diet with nutritious options.

Raw Almonds: The foundation of almond milk is that raw almonds are rich in healthy fats, protein, fibre, vitamins, and minerals.

Filtered Water: Using filtered water is crucial to ensure that the milk remains pure and free of unwanted chemicals or contaminants that may be found in tap water.

Pitted Dates: Dates are also a source of fibre and essential minerals, enhancing the nutritional profile of the milk.

Health Benefits of Almond Milk

1. Low in Calories: Unsweetened almond milk is relatively low in calories compared to cow’s milk, making it a great option for those looking to reduce their caloric intake or manage their weight.
2. Rich in Nutrients: Almond milk provides a variety of essential nutrients, including vitamin E, which acts as a powerful antioxidant, protecting cells from oxidative stress. It also contains healthy fats that are beneficial for heart health.
3. Lactose-Free: Almond milk is naturally lactose-free, making it an ideal dairy alternative for those who are lactose intolerant or have a dairy allergy.
4. Heart Health: The monounsaturated fats found in almonds may help lower bad cholesterol levels and support cardiovascular health. Additionally, almonds contain potassium, which is vital for maintaining healthy blood pressure levels.
5. Bone Health: While almond milk is generally lower in calcium than cow’s milk, many commercial varieties are fortified with calcium and vitamin D, essential nutrients for maintaining strong bones and preventing osteoporosis.
6. Blood Sugar Regulation: Almond milk is low in carbohydrates and has a low glycemic index, making it a suitable option for those looking to manage their blood sugar levels.
7. Digestive Health: The dietary fibre present in almonds aids digestion and helps maintain regular bowel movements. Additionally, soaking the almonds helps reduce anti-nutrients that can interfere with nutrient absorption.
8. Antioxidant Properties: The high vitamin E content in almond milk helps protect your skin from UV damage, promotes skin health, and supports overall immune function.

Culinary Uses

Almond milk is incredibly versatile and can be used in a variety of ways:

• In Beverages: Enjoy it as a refreshing drink or a base for smoothies and protein shakes.
• In Cooking: Almond milk can be used in soups, sauces, and curries for added creaminess without dairy.
• In Baking: Substitute almond milk for cow’s milk in baked goods, pancake batter, and muffins for a nutty flavour.
• In Cereals and Coffee: Pour it over cereals, oats, or granola, or use it to create a rich almond latte.

Almond milk is more than just a delicious dairy alternative; it’s a nutritional powerhouse that can enhance your health in various ways. With its low-calorie content, rich nutrient profile, and versatility in cooking and baking, almond milk is an excellent choice for anyone looking to adopt a healthier lifestyle. Whether lactose intolerant, vegan, or simply seeking to incorporate more plant-based options into your diet, almond milk is a delightful and nutritious addition to your pantry. Enjoy it in various ways to fully appreciate its creamy texture and subtle, nutty flavour!

Almond Milk

Janice Carter

Almond milk is a creamy and nutritious plant-based beverage made by blending soaked raw almonds with filtered water.

This simple recipe can be enhanced with a touch of sweetness from pitted dates for a delightful flavour, while a pinch of salt can be added for extra depth.

Almond milk is dairy-free, low in calories, and rich in vitamins and healthy fats, making it an excellent alternative to cow's milk. Enjoy it in smoothies, cereals, or on its own for a refreshing drink!

Although shop-bought packaged plant-based milks are convenient, making them yourself is super simple, fun and costs a fraction of shop-bought packages and can be made without the oil needed.

Source your quality nuts from bulk food stores, as they work out a lot cheaper. Make sure you buy really fresh nuts, organic if possible and get creative!

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Course Drinks

Equipment

• 1 High speed blender 900w minimum
• sterilised glass bottles
• Muslin or cheesecloth for straining or a very clean dish towel. You can also buy purpose-built bags.

Ingredients

  

• 1 cup raw almonds soaked in cold filtered water overnight
• 5 cups filtered water try not to use tap water
• 2 pitted dates if you want it sweet
• a pinch of salt optional
• For variations in flavour, try adding one teaspoon of vanilla essence.

Instructions

 

• Drain and rinse almonds and place in the blender with salt and dates if using.
• Add the 5 cups of water.
• Blend on high speed for two minutes.
• Strain using the muslin or nut bag or a thin sanitized dish towel. If no nut bag is available, lay the clean dish towel over a mixing bowl, pour over the almond milk then carefully gather the corners, and lift up. Then, squeeze until all of the liquid is extracted. The pulp can be discarded or used in other ways, such as homemade crackers.
• Transfer milk to a sterilised covered bottle and refrigerate. The milk will stay in the fridge for 4-5 days, although it is best when fresh. Shake the milk bottle well before using, as it tends to separate.
• This recipe has approx. 10 grams of calcium per half cup serve and no cholesterol.

Keyword Almond milk, no oil, plant-based, vegan, wfpb

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