DAIRY FREE MILKS
INGREDIENTS & METHOD
ALMOND MILK
What it’s good for: Almonds are anti-inflammatory in the body and are high in vitamin E, an antioxidant that can help fight off free radicals for a healthy immune system. They are also a great source of potassium – a mineral necessary for nerve transmission and the contraction of all muscles including the heart.
250 g raw almonds (soaked overnight) – see notes on using nut butter
1 liter (4 cups) water
2 fresh pitted dates, rasins, a little honey or few drops stevia1 teaspoon vanilla extract/paste
Combine all the ingredients into a good high speed blender like a Vitamix, as it’s makes the smoothest and creamiest nut and seed milks.Blend at medium to high speed until creamy white. This should take about a 30 seconds to 1 minute.Strain through a fine sieve and store the milk in the fridge. (optional)Store for about 4 days in the fridge.Makes 1 liter (4 cups)
NOTES:You can also use other raw nuts such as cashews, macadamias, brazil nuts, hazelnuts, pistachio and walnuts to make your favorite delicious and healthy milks. You can also make this milk using nut butter – just blend 4 heaped tablespoons of nut butter with the rest of the ingredients and enjoy.
SUNFLOWER SEED MILK
What it’s good for:Sunflower seeds are are good source of magnesium, necessary for healthy bones and energy production. Sunflowers are also a good source of selenium that works with glutathione and vitamin E to protect against oxidation and help regulate your thyroid hormone.
250 g raw sunflower seeds (soaked overnight)
1 liter (4 cups) water
2 fresh pitted dates, rasins or few drops stevia1 teaspoon vanilla extract/paste
Combine all the ingredients into a good high speed blender like a Vitamix.Blend at medium to high speed until creamy white. This should take about a 30 seconds to 1 minute.Strain through a fine sieve and store the milk in the fridge.Store for about 4 days in the fridge.Makes 1 liter (4 cups)
PUMPKIN SEED MILK
What it’s good for:Pumpkin seeds are high in minerals including magnesium, manganese, copper, iron and zinc. Zinc is responsible for a healthy immune function by helping with the growth and development of white blood cells. It also helps to support the production of sperm and assists thyroid function. Pumpkin seeds are also high in the amino acid tryptophan that helps to make serotonin – the FEEL GOOD hormone responsible for feelings of wellbeing.
250 g raw pumpkin seeds (soaked overnight)
1 liter (4 cups) water
2 fresh pitted dates, rasins or few drops stevia1 teaspoon vanilla extract/paste
Combine all the ingredients into a good high speed blender like a Vitamix.Blend at medium to high speed until creamy. This should take about a 30 seconds to 1 minute.Strain through a fine sieve and store the milk in the fridge.Store for about 4 days in the fridge.Makes 1 liter (4 cups)
QUINOA MILK
What it’s good for:Technically quinoa is not a grain, but a relative of green leafy vegetables like spinach. It’s gluten free and has a low GI of 53 + it’s a complete protein which means that it contains all the essential amino acids the body needs for repair.250 g cooked quinoa (see how to cook quinoa instructions HERE)1 liter (4 cups water to blend)2 fresh pitted dates or rasins or a little stevia1 teaspoon vanilla extract/paste
Combine the quinoa and half of the water into a good high speed blender like a Vitamix.Blend at medium to high speed until creamy. This should take about a 30 seconds to 1 minute.Add the rest of the water and blend again.Strain through a fine sieve and store the milk in the fridge.Store for about 4 days in the fridge.Makes 1 liter (4 cups)
ORGANIC SOY MILK
What’s good about it:Soy is high in protein to help repair and support a healthy immune system. In regard to bone health, 2 large prospective epidemiologic studies found soy intake is associated with marked reductions in fracture risk. Soybean isoflavones also modestly alleviate hot flashes in menopausal women.300 g organic silken tofu
500 ml water1 fresh pitted date / rasins/ a little honey or a little stevia1 teaspoon vanilla extract / paste
Combine all the ingredients into a good high speed blender like a Vitamix.Blend at medium to high speed until creamy.Strain through a fine sieve and store the milk in the fridge.Store for about 4 days in the fridge.