Almond Milk
I really enjoy making almond milk. It couldn’t be easier and tastes so much better than anything bought from the shop.
If you are dairy intolerant, vegan, or just fancy a change, nut milks make a great alternative to cow’s milk. Nuts are nutrient-dense but they also contain substances like phytic acid and enzyme inhibitors that interfere with the body’s ability to absorb nutrients. The simple process of soaking nuts improves their nutritional value. Although phytic acid is necessary for the plant as it helps safeguard the nut until properly grown, it can also cause potential problems in humans by binding to nutrients in the body and contributing to nutrient deficiencies and digestive system irritation. Simple mineral solutions (like salt) help to break down much of the phytic acid and make the nutrients in nuts more available to the body.
Ingredients:
4 cups raw, unsalted almonds
4 cups water, plus more for soaking
Teaspoon of vanilla extract if desired
This will make 4 cups of nut milk.
Equipment:
Bowls
Strainer or colander
Measuring cup
Blender or food processor
Fine-mesh nut bag
Instructions:
Place the nuts in a medium bowl. Using filtered water, cover with water and add a pinch of salt. Cover the bowl with a cloth and let sit overnight at room temperature for up to 12 hours depending on the nut used. The nuts will plump as they absorb water and should feel a little squishy if you pinch them. The longer the nuts soak, the creamier the milk will be.
Drain the nuts using a mesh strainer or colander, then rinse them thoroughly under filtered water.
Place the nuts in a blender (or a food processor) and add the 4 cups of water.
Pulse the blender a few times to break up the nuts, then blend continuously on high speed for about 3 minutes. The nuts should be broken down into a very fine meal, and the water should be white and opaque.
Line the fine-mesh strainer or colander with an opened nut bag and set over a bowl. Pour the nut mixture through the strainer. Gather the nut bag or cheesecloth around the nut meal and twist close. Squeeze and press to extract as much nut milk as possible. You should get about 4 cups.
Taste the nut milk, and if a sweeter drink is desired, add vanilla extract.
Store the nut milk in sealed containers in the refrigerator for up to 4 days. If it separates, just shake and it will mix in. You can save the nut meal for another use.
Almonds are rich in important nutrients for your body, including mono and polyunsaturated fats, vitamin E, antioxidant compounds, magnesium and fibre (1). Almonds are high in phosphorous and calcium which are essential for bone health. Research suggests that almond milk contains more calcium than cow’s (2). Almonds increase satiety and lower blood sugar levels (3), helping with that pesky blood sugar rollercoaster and have shown to be beneficial for cardiovascular health.
What’s not to love!
References:
https://pubmed.ncbi.nlm.nih.gov/34579146/
https://pubmed.ncbi.nlm.nih.gov/33373745/
https://pubmed.ncbi.nlm.nih.gov/34682735/