non-dairy milk

Non-Dairy Milk Alternative Recipes

DIY Non-Dairy Milk

If you haven’t read my post on non-dairy milk alternatives, you didn’t see that 33% of the US population is lactose intolerant and 75% of adults lose their ability to digest lactose as they get older. For these reasons, and due to the prevalence of dairy allergies, non-dairy milk has taken the dairy aisle by storm! Though most non-dairy milk alternatives are made from non-GMO ingredients, they do contain added gums, stabilizers and thickeners.  

For the majority, these additives won’t cause any adverse reactions. However, if you have a sensitive stomach, you might find that these cause intestinal distress. If you fall into that category, or if you simply like to experiment in the kitchen, non-dairy milk can easily be whipped up in the comfort of your own home!

Non-Dairy Milk Recipes!

Here’s what you need:

  • 1 cup of nut/seed of choice (combine different types, try something new like pumpkin seeds or sunflower seeds..the options are endless)
  • 4 cups filtered water
  • High-powered blender
  • Cheese cloth or very thin dish cloth
  • Optional additions for sweetness/flavor variety: 3-6 pitted dates, 2-3 Tbsp maple syrup or agave, 1-2 tsp cinnamon, 2 Tbsp cocoa powder, vanilla bean or extract, nutmeg, cloves, etc.

What to do:

  1. Soak the nuts/seeds overnight (or up to 2 days) in pure water with ½ tsp sea salt. (Soaking nuts/seeds breaks down phytic acid and enzyme inhibitors which makes them easier to digest and increases the bioavailability of nutrients. )
  2. After soaking, rinse nuts/seeds and put them in a high-powered blender with 4 cups of filtered water. Do not fill to capacity, as ingredients expand when blended.
  3. Blend until completely smooth.
  4. Strain mixture into a large bowl through cheese cloth or dish towel
  5. Put mixture back into blender with your sweeteners/spices.
  6. Pour into a pitcher or large mason jar and store in refrigerator for up to one week.

I’ve even heard of people making strawberry nut milk! Go crazy. Enjoy your allergy-free milk.

References:

http://www.thealternativedaily.com/non-dairy-milk-recipes/

ABOUT THE AUTHOR

Danielle Sikorski

Danielle is a Registered Dietitian Nutritionist and Personal Trainer residing in Anchorage, Alaska. She received her B.S. in Nutrition, Dietetics and Foods Science from California State University at Northridge. As an athlete, Danielle was initially drawn to Nutrition because she desired to learn how to best fuel her body for optimal performance. However, after becoming a Dietitian, her focus has broadened. After a Lyme and autoimmune disease diagnosis, she has learned the role that food can play in healing the body. She now works with clients with a variety of goals ranging from sports performance, Food Intolerance, Autoimmune, to Weight loss.

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