I'm a huge fan of dairy-free milks - they are a delicious, healthy, plant-based alternative to cow's milk and have solid nutritional profiles. They work a treat in cereal, in your smoothies, desserts and baking. You can pick them up at the supermarket, but homemade milk will always be the safer, cheaper, more nutritious option. Why? Non-dairy milk cartons have obscenely long shelf lives and contain ingredients like starches, sugars and preservatives. Plus, it turns out the 'natural flavouring' in them is often not that natural at all.
This ultimate nut milk guide is a journal of my dairy free escapades, the wins and the fails! You'll be surprised just how easy it is, and how many things can be made into milk! I hope this inspires you to have some fun and experiment. Each milk has sweetener options and ideas for 'deluxe' add ins. They have been given a price evaluation: thrifty - reasonable - treat and, not that we condone too much coffee drinking! But I've put them through the "Coffee Test" a) does it froth up well and b) taste good with coffee - a plant-powered coffee is an improvement on cows milk.
*The recipes you see here all yield 4 cups of milk. To make less simply halve all ingredients. I use a higher water-nut ratio than many recipes to make my dollar go further! If you like it really creamy, or really thrifty, you can increase or decrease this ratio.
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the universal plant-based milk method
Ok, it's true - all nut milks use basically the same method. Once you've got it down you'll be able to do it with your eyes closed, but I hope you'll still visit this post for ingredients and flavour inspiration! The universal method is this:
Soak: soaking releases enzyme inhibitors and makes nutrients more bio-avaliable to your body. Rinse: rinse soaked ingredients well. Do not use the soak water to make your milk because all those enzyme inhibitors will be floating around in there - use fresh water. Blend: Put 25% of the water in and blend on high until super smooth. Add the rest of the water and any add ins and blend again. Strain: Using your nut milk bag, muslin or cheesecloth, draped over a bowl or jar, pour blended contents through fabric. If I'm doing large amounts, a rubber band is really helpful to keep the cloth in place. Squeeze: twisting your bag or cloth, wring all the liquid from the pulp. Bottle and Chill: Plant-based milks need refrigeration and are best consumed within three days. Some milks will separate as they sit, so give them a good shake before serving. MORE OPTIONS!: almond milk
Almond milk is the go-to beginner nut milk. Creamy, neutral flavour, great for beginners. Brilliant on it's own or versatile with many flavours. Yummy in smoothies, cereals, 'milk' shakes.
Nutrition: Alkalising, Vitamin E, manganese, magnesium, phosphorous, potassium, selenium, iron, fiber, zinc and calcium. Almond milk is low in calories, at only 40 calories per eight ounce serving, and low in fat. Method: Soak 1 cup of almonds for at least 8 hours, drain. Blend almonds with 1 cup of water for 30 seconds. Add 3 more cups of water, a pinch of sea salt, and blend until mixed. Strain and chill. Sweeten it up: 1 tsp vanilla extract, 2 tsp raw honey, 2 dates or 2 tsp pure maple syrup Deluxe additions: Cacao, cinnamon, cardamon, orange zest, blueberries Price: reasonable Coffee test: Pass! brazil nut milk
One of my top 3 favourite nut milks! It's creamy, silky white with a rich nutty flavour. Like almond milk, it's great for beginners and doesn't require any sweetener.
Nutrition: Vitamin E, manganese, magnesium, oleic acid, and one of natures highest sources of selenium, essential for immune support and thyroid function. Method: Soak 1 cup of brazil nuts for 1-2 hours, drain. Blend brazil nuts with 1 cup of water for 30 seconds. Add 3 more cups of water, a pinch of sea salt, and blend until mixed. Strain and chill. Sweeten it up: 1 tsp vanilla extract, 2 tsp raw honey, 2 dates or 2 tsp pure maple syrup Deluxe: Cacao, cinnamon, cardamon, berries Price: reasonable Coffee test: Pass! buckwheat milk
Raw, activated buckwheat milk is nutritious, mild, light and refreshing. Because it's a seed (wheat free despite the name!) it's not the creamy consistency of a nut milk. I use it in smoothies and on porridge. Toasted buckwheat milk is earthy and cereal-like.
Nutrition: Buckwheat is gluten-free, a good source of protein and complex carbohydrates. It contains eight essential amino acids and is known to lower the risk of high cholesterol and high blood pressure, stabilize blood sugar and balance mood. It's rich in calcium, manganese and vitamins B and E. Method: For optimum nutrition, activate 1 cup of raw buckwheat groats by soaking overnight. Rinse well to remove the gooey soak water. Alternatively, toast 1 cup raw buckwheat in the oven for 7 minutes at 180°C. Blend buckwheat with 1 cup of water for 30 seconds. Add 2-3 more cups of water (to taste), a pinch of sea salt, and blend until mixed. Strain and chill. Sweeten it up: 1 tsp vanilla extract, 2 tsp raw honey, 2 dates or 2 tsp pure maple syrup Deluxe: Cacao, cardamon, cinnamon, vanilla, berries, orange. Price: thrifty Coffee test: Fail cashew nut milk
Now we're getting fancy. Because cashew nut milk is creamy and neutral, it works perfectly in smoothies, milkshakes, tea, dessert recipes and soups.
Nutrition: Magnesium for strong bones, oleic acid (great for the heart), copper for antioxidant defenses, energy, bones and blood vessels. Method: Soak 1 cup of cashew nuts for 3 hours, drain. Blend cashews with 1 cup of water for 30 seconds. Add 3 more cups of water, a pinch of sea salt, and blend until mixed. Strain and chill. Sweeten it up: 1 tsp vanilla extract, 2 tsp honey, 2 dates or 2 tsp pure maple syrup Deluxe: Time to get creative - you could have a play with cacao, cardamon, cinnamon, vanilla, banana, berries, orange, lemon zest, cayenne pepper, nutmeg or cloves. Price: Treat Coffee test: Pass! coconut milk
Coconut is right up there in my books, because it's the creamiest and most delicious of the thrifty DIY milks. Desicated, shredded or flaked will work. You can soak it, use it straight from the packet or lightly toast it in the oven first - this really brings out the flavour. *It's best to avoid dried coconut that's been preserved with sulphur.
Nutrition: Coconut rules. It's a powerhouse of vitamins and minerals, fatty acids, protein and healthy fats. Great for your heart, skin, immune and digestive system. Method: Blend 1 cup of unsulphured coconut with 1 cup of water (or coconut water) for 30 seconds. Add 3 more cups of water, a pinch of sea salt, and blend until mixed. Strain and chill. Sweeten it up: 1 tsp vanilla extract, 2 tsp honey, 2 dates or 2 tsp pure maple syrup Deluxe: Cacao, cinnamon, vanilla, banana, berries. Price: Thrifty Coffee test: Pass hazelnut milk
I know I've raved about some other milks in this list, but creamy, smooth, pearly white: hazelnut takes the gold. Seriously. Incredible in dessert recipes (anything with chocolate!), perfect with porridge, cereal and smoothies and yah - passes the coffee test with flying colours. Froths up like a dream, and tastes like you've got creamy hazelnut syrup in your coffee.
Nutrition: Packed with magnesium, phosphorous, zinc, copper, iron, manganese, calcium and selenium. Hazelnuts also contain vitamin K, ascorbic acid, folates, thiamin, alpha-tocopherol and niacin - useful for a whole lot of body functions! Method: I recommend toasting raw hazelnuts for a few minutes prior to blending. Blend 1 cup of hazelnuts with 1 cup of water for 30 seconds. Add 3 more cups of water, a pinch of sea salt, and blend until mixed. Strain and chill. Sweeten it up: 1 tsp vanilla extract, 2 tsp honey, 2 dates or 2 tsp pure maple syrup Deluxe: Cacao, cinnamon, cardamon, vanilla, banana, berries, mint leaves, cloves, orange zest, nutmeg Price: Treat Coffee test: Pass!!! A+++ macadamia milk
Like cashews, macadamias produce an incredibly smooth, creamy, neutral milk perfect for smoothies, cereal, porridge, tea (hot chocolates and dairy-free Chai latte are the business!). Froths up like a dream! Plus, it's the perfect dessert accompaniment.
Nutrition: Macadamias are full of heart-loving healthy fats! The kernel contains Vitamins Al, BI, B2, Niacin and essential elements such as Calcium, Iron, Phosphorus, Magnesium and Potassium. Method: Blend 3/4 cup of macadamias with 1 cup of water for 30 seconds (no need to soak). Add 3 more cups of water, a pinch of sea salt, and blend until mixed. Strain and chill. Sweeten it up: 1 tsp vanilla extract, 2 tsp honey, 2 dates or 2 tsp pure maple syrup Deluxe: Not that macadamia needs any help, but to pimp this milk, add cacao, cinnamon, vanilla, berries or lemon zest. Oh my - I just had a thought - a splash of vodka or rum with cinnamon, nutmeg and maple? Yesss. Price: Treat Coffee test: Pass!!! A+++ millet milk
Millet milk is kinda like quinoa milk. A unique nutty, seedy flavour that's light and refreshing, but not creamy. It's nice with manuka honey.
Nutrition: Millet has an excellent nutritional profile. Alkalising, mineral rich and an effective prebiotic, its also full of antioxidants and minerals. Magnesium in millet can help reduce the affects of migraines and heart attacks while phosphorus in millet is energizing and helps with fat metabolism, body tissue repair. Method: Activate millet by soak 1 cup overnight. Drain, rinse and blend with 1 cup of water for 30 seconds. Add 3 more cups of water, a pinch of sea salt, 2 tsp manuka or other honey and blend until mixed. Strain and chill. Sweeten it up: 2 tsp honey or 2 fresh dates Deluxe: Vanilla and cinnamon, or a squeeze of lemon juice and honey Price: Thrifty Coffee test: Mmm fail. A tad seedy! oat milk
If you dislike nutty-tasting milk, oat milk's mild and oaty flavour might be for you. Tasting kind of like a mild porridge, this DIY milk will save you stacks of money.
Nutrition: Oat milk is high in fibre, folic acid, vitamin E and phytochemicals that could help prevent heart disease, stroke and some types of cancer. Method: Blend 1 cup of raw or lightly toasted gluten-free oats with 1 cup of water for 30 seconds. Add 3 more cups of water, a pinch of sea salt, and blend until mixed. Strain twice as this milk can be a little thick. Chill. Sweeten it up: 2 tsp honey, 2 dates or 2 tsp pure maple syrup or rice syrup Deluxe: Cinnamon, cloves, cardamom, nutmeg, vanilla, or chocolate. Price: thrifty Coffee test: Fail pecan nut milk
Pecans for the win! By now you have guessed I love me the creamy nut milks! Pecan is another winner that froths up well, works in tea, smoothies, milkshakes, desserts and soups recipes, and tastes pretty fine on it's own, too.
Nutrition: Pecans contain heart-healthy monounsaturated fatty acids and more than 19 vitamins and minerals -- including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. Method: Soak 1 cup of pecan nuts for at least 6 hours, drain. Blend pecans with 1 cup of water for 30 seconds. Add 3 more cups of water, a pinch of sea salt, and blend until mixed. Strain and chill. Sweeten it up: 1 tsp vanilla extract, 2 tsp honey, 2 dates or 2 tsp pure maple syrup, yacon, coconut sugar, or rice syrup. Deluxe: Cacao + Cinnamon + Maple Syrup. Or Berries + Vanilla. Price: Treat Coffee test: Pass!! Pistachio Milk
Wooowza. Have you ever tried a pistachio flavoured macaroon? Or pistachio icecream? It's got this essence of pistachio that is far more full and intense than pistachio nuts themselves - and that's just what happens when you make milk! Pistachio milk is rich, creamy, sweet and flavoursome all on it's own - it doesn't need any sweetener or extra flavour! This one was a winner with coffee and would be divine as the base for a pudding like chia pudding.
Nutrition: Pistachios are rich in mono-unsaturated fatty acids like oleic acid and are an excellent source of antioxidants. The have an impressive array of B-complex vitamins and phytochemicals that may contribute to their overall antioxidant activity, including carotenes, vitamin E, and polyphenolic antioxidant compounds. Method: Not essential to soak, but you can if you want. Blend 1 cup raw shelled pistachios with 1 cup of water for 30 seconds. Add 3 more cups of water, a pinch of sea salt, and blend until mixed. Strain and chill. Sweeten it up: 1 tsp vanilla extract, 2 tsp rice malt syrup or 2 dates. Deluxe: Cardamon, orange zest, vanilla or almond extract Price: Treat Coffee test: Pass!! pumpkin seed milk
My favourite thing about pumpkin seed milk is the beautiful pale olive green colour. The flavour is unique and mildly seedy, in a good way! Yum with oatmeal. I've halved the quantity to yield 2 cups - because this milk's a bit of a specialty milk and you may not get through a whole litre in 3 days.
Nutrition: A concentrated source of essential fatty acids, protein and minerals: iron, manganese, magnesium, phosphorus, copper, potassium and especially zinc. Method: Soak 1/2 cup of Pumpkin Seeds for at least 6 hours, drain (alternatively, lightly toast them in the oven). Blend pumpkin seeds with 1 cup of water for 30 seconds. Add 1 more cups of water, a pinch of sea salt, and blend until mixed. Strain and chill. Sweeten it up: 3 tsp honey or 3 dates, or 2 - 3 Tbsp maple syrup, yacon syrup, coconut sugar. Deluxe: I find the seedy milks work well with fruity flavours, like a splash of orange or lemon juice, or raspberries. Price: Reasonable Coffee test: Fail sunflower seed milk
Fresh and summery tasting, mildly grassy. Sunflower seed milk is nicely creamy, despite being a seed. I really like this one!
Nutrition: Vitamin E is the star of the sunflower show. Plus its full of essential minerals Magnesium and selenium. Method: Soak 1 cup of raw sunflower seeds for at least 4 hours, drain (or, toast them!). Blend with 1 cup of water for 30 seconds. Add 3 more cups of water, a pinch of sea salt, and blend until mixed. Strain and chill. Sweeten it up: 1-2 tsp vanilla extract, 3 fresh dates or 3 tsp honey. Deluxe: Cacao, any kind of berries, 1 Tbsp coconut butter for a richer milk Price: Thrifty Coffee test: Good with the coconut butter walnut milk
OOh yeah this one's a goodie. Walnuts are, like pecans and macadamias, a very creamy nut. This makes the milk white and delicious, and perfect for smoothies, desserts, coffee, lattes and oatmeal.
Method: Soak 1 cup of walnuts for at least 8 hours, drain. Blend walnuts with 1 cup of water for 30 seconds. Add 3 more cups of water, a pinch of sea salt, and blend until mixed. Strain and chill. Nutrition: Walnuts are a fantastic source of vitamin E, antioxidants and omega 3 essential fatty acids which help to lower cholesterol levels, reduce high blood pressure, improves symptoms of arthritis and improve mental health. Sweeten it up: 1 tsp vanilla extract, 2 tsp honey, 2 dates or 2 tsp pure maple syrup, yacon, coconut sugar, or rice syrup. Deluxe: Cacao + Cinnamon + Maple Syrup. Maca powder. Mixed berries. Vanilla bean, vanilla paste. Orange. Price: Treat Coffee test: Pass! lazy nut & seed butter milk
This is what I do when I'm pressed for time. No straining necessary, just blend and go! You get a bit of sediment in the bottom but it's worth it to enjoy fresh milk in under 10 seconds!
Method: blend up 1 tablespoon of your favourite nut or seed butter for every cup of water. Enjoy! 
COMING SOON:
Got plant-powered milk ideas? Add your suggestions in the comments below and I'll give them a go! P.S. I tried Flax seed but it was a bit of a fail. Tasted just like a flax bush. Don't know what I was expecting! Let me know if you've had a good experience with Flax seed :) P.P.S. Hemp seed milk would also be delicious but hemp seeds are so very hard to come by in New Zealand! |
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