As dairy continues to be exposed for its cruelty, contamination, and negative effects on human health and the environment, a wider variety of plant-based milks have become more available in stores. Convenience foods can be helpful and at times offer much-need shortcuts. When you're ready to step into a healthy, compassionate diet, homemade is worth the few extra minutes when you can swing it. In my kitchen, the more from-scratch dishes, the better! Plant-strong milks are no exception. Homemade, vegan milk is:
Top that off with my quick technique and you’ll have perfection in a glass, cereal bowl, or recipe. Let’s get started with a video and then the recipe!
Homemade Vegan Milk
By Allison Rivers Samson
Makes 3-4 cups
1 part nuts or seeds, soaked 4 hours or longer and drained
3-5 parts water (For a full-bodied, creamy consistency, use 3 parts water. For a lighter milk, use 4 parts water.)
Almond - rich in biotin, which aids in fat and sugar metabolism.
Hazelnut - full of the antioxidant vitamin E and exceptional in folate, which prevents neural tube birth defects.
Brazil Nut - high in silica: great for hair, skin, and nails. Also high in saturated fat, making it a luscious, rich, and creamy–my favorite base for chocolate milk!
Cashew - very versatile and useful in cream-based soups and many recipes.
Walnut - high in omega-3 essential fatty acids.
Hemp - loaded with omega-3 essential fatty acids and protein.
Pumpkin - rich in zinc; helpful for skin and the prostate.
Sesame - high in calcium.
Flax - full of plant lignans, which are said to have anticancer properties. Also high in omega 3 fatty acids for good heart health and healthy hair, eyes, and skin.
Sunflower - a chart-topper in the anti-inflammatory vitamin E. Also high in magnesium.
Quinoa (cooked) - a complete protein high in folate, magnesium, phosphorus, and manganese.
© Recipe by Allison Rivers Samson, Self-care Coach, award-winning vegan chef and author of Quick + Easy DIY Salad Bar, The Dairy-Freedom Cookbook, Comfortably Yum, and Co-Founder of The Dairy Detox.
Photo credit: Michelle Cehn
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