Guide to Nut Milks

Guide to Nut Milks | nutritionstripped.com Today I’m sharing with you all a definitive Guide to Nut Milks including how to’s, uses, health benefits of making your own nut milk, and a couple recipes! Bookmark this Guide to Nut Milks for future use and feel free to share with friends and family who may be interested in going dairy free or who have a known dairy allergy. This Guide to Nut Milks (or should I say NOT-milk) is also perfect for those of you who may suspect your body isn’t tolerating dairy well; or simply if you’re  looking for a delicious alternative to cows milk!

What is nut milk? Nut milks are simply non-dairy containing milks made out of 1) filtered water, 2) nut or seed of your choice, and 3) possible flavor additions. Nut milks are a perfect way to still enjoy the versatility of cows milk without the dairy proteins involved (which are typically the cause of inflammation/allergic reactions); it’s easier on digestion, tastes great, humane, environmentally sustainable, easy to make, affordable, and did I mention tastes great? Yes, well it’s delicious!

Guide to Nut Milks | nutritionstripped.com

Dairy and I don’t get along. My body doesn’t like dairy and it doesn’t like me, we’ve established that now after several years of unpleasant signs and symptoms that my body wasn’t tolerating dairy. I made my personal nutrition and lifestyle history a case study while I was in school and figured out dairy was one of the culprits keeping me from reaching optimal health (in hindsight, I later on I also figured gluten and I weren’t friends either). I’ve been happily dairy free for about 7 years now and have never turned back because of the positive health benefits and complete absence of my symptoms I used to experience pre-dairy free. Another reason why I’m not a fan of dairy, is the production and mass factory farming of dairy cows and how they’re treated and what they’re treated with. Remember you are what you ate, ate…or what antibiotics they were given, and unfortunately that’s the more common nature of the production of milk- cows are often given loads of antibiotics to ward off diseases because of there unkept living environments.

Guide to Nut Milks | nutritionstripped.com

Are you dairy intolerant? Possible symptoms or signs that you may have a dairy intolerance, sensitivity, or allergy: constipation, gas, bloating, diarrhea, abdominal cramps, headaches or migraines, acne on the face/back/chest, sinus infections, severe allergies or nasal congestion, earaches (especially in small children), colic (in babies), runny nose, itchy eyes, hives, may worsen symptoms of IBS or celiac disease, heartburn, and arthritis/joint inflammation. These symptoms don’t necessarily arise immediately upon consuming dairy, but rather general consumption of.

I urge that if you have any or most of these signs and symptoms to make a consultation with your trusted physician or with myself. Note, many physicians lack nutrition expertise especially in the field of food allergies as this isn’t a required field work in their academic career. From personal experience and coaching my clients, you can not only thrive on a dairy-free diet but also enjoy it! Disclaimer, just because I’m listing signs and symptoms of a dairy intolerance, doesn’t mean that if you experience one or all of these symptoms, you have a dairy allergy. It can be many other possible reasons which is why I suggest getting an in depth consultation with me or with your physician to rule out any other suspected allergies or inflammation related issues (end disclaimer).

Guide to Nut Milks | nutritionstripped.com

Beat the bloat? I often hear magazines giving their readers lists of foods for flat abs and stomachs; however, they fail to mention limiting or avoiding dairy. Some of these lists actually recommend dairy to decrease bloating, this is simply not effective for those who have intolerances, allergies, or even small sensitivities- in the end, it’s inflammatory to most. What can help you better “beat the bloat” are Nut Milks. They’re digestive friendly, meaning incredibly simple to digest and most contain omega-3 fatty acids naturally found in the nuts and seeds which also help fight inflammation.

As I mentioned, making your own Nut Milk is so simple and affordable that you won’t need to buy it in the grocery store any longer. The price of non-dairy milks is actually one of the most common challenges I hear from my clients, “almond milk is expensive, I can’t buy that…”, etc., well now you have no more excuses not to incorporate this lovely and nourishing beverage into your diet. Not to mention, some of the ingredients used in very mainstream popular almond milk brands contain questionable ingredients, mainly carrageenan. Carrageenan is a very common food additive made from red seaweed, it’s often used in organic/natural food brands since this is a “natural” food additive used to emulsify or thicken. Joanne Tobacman, MD has been a predominant physician-scientist in addressing how carrageenan should be taken out of our food systems due to the studies showing carrageenan may increase the risk of stomach ulcerations, glucose intolerance, and is cancer promotingCheck out this great resource of how to avoid carrageenan in your foods.

Calcium + milk myth // “McKel, where will I get my calcium and vitamin D if I don’t drink my milk?” AH this is a routine question I get from so many clients that makes me want to stomp in frustration- not your fault at all- it’s the working of good marketing from the Dairy Council and traditions of drilling into our heads that milk = the only source of calcium and vitamin D in our diets. Well friends, this is wrong. Calcium is widely presented in many plant-based foods, for example did you know 100g of broccoli raab contains about 100mg of calcium? Even higher in calcium is the little ole’ sesame seed, 1 cup of sesame seeds is equal to about 1400mg of calcium and 100g almonds has about 380mg of calcium. As far as vitamin D goes, going outside daily for about 20-30 minutes (depending on your skin tone) during the day of highest sun and you’ll get adequate amounts, or of course supplementation for those needing more.

Guide to Nut Milks | nutritionstripped.com

5.0 from 1 reviews
Classic Almond Milk
 
Prep time
Total time
 
Am interchangeable and simple recipe on how to make your own homemade non-dairy nut or seed milks.
Author:
Recipe type: beverage, drink, milk
Serves: 4
Ingredients
  • 1 cup raw almonds (or a nut or seed of your choice listed in post)
  • 4 cups of filtered water
  • pinch of sea salt (optional)
  • stevia to sweeten (optional)
Instructions
  1. Soak the nut for at least 4 hours in water, rinse.
  2. Simply blend all the ingredients in a Vitamix/ or other high speed blender until all of the nuts/seeds have been broken down.
  3. The color of this mixture should be a variation of white (depending on the nut/seed used).
  4. Using your nut milk bag/cheesecloth, line a large mixing bowl until the entire bowl has been lined.
  5. Pour your nut milk mixture into the nut milk bag/cheesecloth.
  6. The pulp or solids of the nuts/seeds will be caught in the cloth, creating a natural filter.
  7. Wait until all the liquid has settled into the large mixing bowl and then take each side of the cloth and bring it up to form an enclosed cloth "ball" around the nut/seed pulp within.
  8. Squeeze the pulp in the cloth until no more liquid pouring into the large mixing bowl.
  9. The liquid that remains in the large mixing bowl after squeezing the pulp, will be the nut milk.
  10. Store in an air tight glass jar, mason jar, pitcher, etc., for up to 4 days.
  11. Serve chilled.
  12. Use in place of dairy milks or wherever you'd use dairy milk.
  13. Enjoy!

Guide to Nut Milks | nutritionstripped.com

Now that you’ve made your own nut milk (congratulations!), now you can save and reuse that beautiful fiber and protein rich nut/seed pulp and make your very own nut flour for all of your gluten free baking needs!

Nut Flours // After you’ve squeezed the pulp to make sure no more liquid is in the pulp (c’mon, we want to make sure we have every last drop!), you can dehydrate the nut/seed pulp and make your own flour! Here’s how:

  1. On a dehydrator sheet (if you’re using a dehydrator) or cookie sheet (if you’re using an oven), spread the nut/seed pulp flat and even to cover.
  2. Dry: Dehydrator at 115 degrees F for 4 hours, conventional oven at 200 degrees F for 2 hours or until the mixture has become completely dry.
  3. Test if their is any moisture by pinching the flour, if the flour leaves moisture on your finger tips or creates a ball from pinching, it still needs to dehydrate more.
  4. Store in a glass jar, BPA free container, or other air tight container in the refrigerator for optimal freshness.
  5. Use in gluten free baking and any recipes here on Nutrition Stripped that use almond flour, etc.

Guide to Nut Milks | nutritionstripped.com

Do you have a story you’d like to share about dairy and your lifestyle? Share below, I love hearing this community we have here speak out.

With love,

xo McKel

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Comments

  1. emily says

    I was introduced to your site through someone that knows you from Ohio as I have been recently figuring out what my body is not friends with…eggs and gluten so far and i think dairy as well. I have been joking around that as I am not vegan or vegetarian, currently I am looking for gluten free vegan recipes with local pasture based meat. I have enjoyed reading articles from your site. I will definitely take the time to try to start making my own almond milk and flour. I would love to read your back story on how you figured out that you and gluten and dairy were not compatible?? Thanks again!

    • says

      Hi Emily! Thanks for stopping by and for sharing your story too. Basically I figured it out by a process (which is the same one I now apply to my clients) I applied and learned in school. Thanks so much for the kind words and hope to see you back soon :)

  2. says

    Over the past year or so, I’ve discovered dairy and I don’t always get along. There seems to be a threshold as to how much is too much, but I haven’t quite nailed it down. For me, eating too much dairy effects my digestion and cause stomach issue. For that reason, I’ve started drinking almond milk more and more.

    I never really thought of making my own, but I’d love to try it. My go-to brand is Almond Breeze, the unsweetened vanilla flavor. I love that it offers calcium and no added sugar, but I hate that it has carrageenan.

  3. Bails says

    Hi, I was wondering if you have a suggestion for which non-dairy milk to use in coffee. I find that nut milk tends to separate. I know coffee isn’t the best, but my one or two cups per week are a weekend treat.

  4. Jorge says

    Hello,

    Thanks for sharing this recipe.

    I have been doing my own non-dairy milks for a while, I do about once or twice a week. I buy non-dairy milk maybe once or twice a year.

    I do almond, rice and oat milks, to me the easiest (less messy) and tastier is almond milk. I add a hint of vanilla, maple syrup, etc. or just plain.

    For people who are going to do this for the first time, I would suggest to get a milk-bag or cheesecloth BIG enough to cover the opening of the container where you are gonna pour the milk. It would make things a lot easier and less messier.

    I have never done flour out of the pulp, but I have use it in stir fry, soups, cereal, etc. and my dog LOVES it when I add a few spoons of it to his meal… Also you can make “almond” hummus with the pulp. If anyone has other ideas let me know. Sometimes I end up with a lot of pulp, so I freeze it for later use.

    I wish people would do their own milks more often. The ones at the stores are good, but you have to drink all the many ingredients added.

    Thanks again.

    -Jorge.

    • says

      Hi Jorge! Thanks for sharing and I’m glad you enjoyed the post. Yes, almond pulp can be used for a lot of things- I particularly like keeping it for using in baking, but hummus is another great idea or even crackers. Best to you and glad you enjoyed this :)

  5. Noah Clements says

    Oh my gosh this sounds delicious! I want to make this so badly, but before I do I want to get one of those capped containers that kind of looks like a milk jug! Can you tell me what the name of that type of bottle is called? or where you got it?
    Thanks so much I love the site!

  6. says

    Great post! I just discovered your blog, its a fantastic combination of nutrition, health and recipes. As a fellow RD and foodie (and food justice!), it is great to have RDs out there sharing DIY ideas and great healthy recipes.

    How long do you expect the almond milk to last once created? I have made coconut milk before and it did not even last a week….Let me know what your experience has been.

    Thanks!!

  7. Cherry says

    Hi Mckel,
    We’ve been making cashew milk in our vitamix (won it through a whole foods drawing- on my birthday!), It is DElicious. I’ve heard that it’s high in copper so it’s not great to consume too much. What are your thoughts?
    Really enjoying your website, thank you.
    Merry Christmas,
    Cherry

    • says

      Hi Cherry, I’m glad you’re enjoying it! You would have to consume more than 1 cup of cashews/day to just reach 100% of your daily value of copper (2.2mcg/100g cashews)- I wouldn’t be too concerned about consuming too much unless you’re eating much more than this every single day.

  8. says

    Lovely! So glad I had found your blog, via istagram.I have been dairy free, well almost, I still have a bite of cheese here and there, for over a year. I feel like million dollars, and truly I did not even had any specific allergies or bloating. Just feel great, light. I have been buying oat milk and almond milk but the almond milk is not organic. Now i will be making it myself! Cheers and happy New Year 2014!

  9. Jillian McGuinness says

    Love your blog and recipes on the site! My dairy intake was small – only mozzarella cheese, no milk or other cheese. After moving to the Northeast from Ireland my asthma became very serious. I was tested for allergens, grasses, and plants($1700 worth),and found to be allergic to mold. I was put on Singulair tablet,a preventative inhaler, and a rescue inhaler. This kept the asthma at bay but did not really improve my health. Then last winter I got a cold. All I can say is 4 months of prednisone and 40 pound weight gain later I was no better. I was unable to walk up any stairs, could not walk more than a few yards without wheezing and needing the rescue inhaler several times a day. I gave myself nebulizer treatments almost daily through that winter. I was unable to exercise because I literally could not breathe. My pulmonologist told me I should move to a different part of the country!

    November 2013 I decided to do a 30-day juice cleanse. I was inspired by the movie Fat, Sick, and Nearly Dead (which is how I felt most of the time!) I loved the green juice and I slowly started feeling better. I was cautioned by my pulmonologist not to do the juice cleanse, because “Where would I get my protein?” Ha!

    Long story, short: I have not used my inhaler, or taken a Singulair pill since November 1, 2013! I lost 27 pounds on my cleanse and can now run up stairs, exercise, and BREATHE! Only because I did the juice cleanse and eliminated all dairy did I realize how badly it was effecting me. Not once did my pulmonologist suggest limiting or eliminating dairy. They didn’t even test for an allergy to milk with all the other tests they did! I can’t wait to go for my appointment next month and give her the results of my questionable juice experiment!

  10. Kristine says

    Hi! Do you blend the almonds in the regular Vitamix container? or do you have the dry container? I only have the one that comes with it. Will that work? Also, where can I get a cheese cloth for straining? Thank you!!

  11. April says

    Oh my god, I’m a broke just out of college student and milk and I don’t get along very well either. So my substitute is soy milk or almond milk, both of which I adore…both of which are so expensive. I never knew making it myself could be so easy. You’ve just saved me so much money. Thank you so much!

  12. Dominique says

    Hi!
    I am about to try making my own nutmilk for the first time, and I’ve been checking out different recipes to get all the info. Some of them recommend blanched almonds, saying that if the almonds I use have their skins on, the taste/texture of the milk will be different.
    I’ve tried many of your recipes (which are amazing!!!), so I’m pretty confident about this one too, but I was hoping for your input on the skin-or-no-skin dilemma.
    Thank you so much!

  13. Camille says

    Do your nut milks separate in the fridge? I just made my first batch and it was beautiful and creamy when I made it but now is completely separated. Is that normal?

    • says

      Hm, I’m not sure I’ve never had that issue of them completely separating in the fridge. I only have them for about 2-3 days maximum and always give it a bit of a shake before pouring. It could happen if it goes bad or if it’s been more than 4 days… Hopefully that answer helps Camille :)

  14. Lisa says

    Hi McKel! I absolutely love almond milk and want to try making my own! I was wondering though, about how much milk do you get out of one cup of almonds? Thank you!

  15. Jaja says

    Hi thank u for posting great recipes. I have been making almond milk for the last few months. Love it in Bircher museli. Is it ok to have every day or should I be alternating with other nut milks? Are they really fattening? I do enjoy mixed cashews, almonds & pistachios as a snack during the day too.

    Many thanks

    • says

      Hi Jaja, great questions! Nut milks are great to make and I love adding variety by using different nuts and seeds, they’re not “fattening” per se, don’t be afraid of healthy fats they’re incredibly healthy for us. I can’t say a specific recommendation for you without a consult, but feel free to email me if you’re wondering how much you should be eating daily.

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