Ever considered elevating your breakfast routine? Picture a bowl of cereal or a morning coffee enhanced by the goodness of homemade plant milk—prepared right in your own kitchen.
As we explore the path to healthier and more mindful mornings, get ready to discover three simple homemade plant milk recipes. The best part? There is no need for strainers, and cleanup is easy!
Why Plant Milk
Did you know that humans are the only creatures on Earth drinking the milk of other animals?
When it comes to dairy, female cows are often subjected to added antibiotics or growth hormones, which have been linked to a possible cancer risk. It’s a rather unsettling thought that the milk we’ve considered a dietary staple might come with such health concerns.
Another con of dairy milk is lactose, the sugar naturally present in milk. A significant chunk of the population, probably more than you’d imagine, grapples with lactose intolerance.
When our body can’t break down lactose, aka milk sugar, very well, we could have symptoms of bloating, cramping, or even diarrhoea.
Adding to the revelation, scientists have found no robust evidence supporting the notion that consuming dairy milk is a prevention measure against bone fractures.
Contrary to popular belief, the relationship between dairy milk consumption and bone health isn’t as straightforward as it may seem.
Now, some might argue that dairy milk is rich in calcium and protein, essential nutrients that our bodies need. However, you can also acquire those nutrients by drinking plant milk.
For example, almond milk has more calcium than dairy milk per serving. And soya milk packs the same amount of protein as cow’s milk. So, plant milk can provide the nutrition we’re seeking but without all the cons that come with dairy milk.
The Ethical and Environmental Concerns of Dairy Milk
On top of the health concerns of dairy milk, we shouldn’t overlook the ethical and environmental concerns associated with its production.
For example, female cows are often subjected to a continuous cycle of pregnancy and separation from their calves. This separation causes distress for both mother and calf, contributing to the ongoing debate about the morality of such practices.
Moreover, the environmental impact of dairy farming is substantial. From deforestation to water pollution and greenhouse gas emissions, the production of dairy milk takes a toll on our planet.
Therefore, the cumulative effect of this industry on the environment should not be ignored.
So, as we navigate the decision between dairy and plant milk, it’s crucial to consider not only our health but also the broader ethical and environmental implications of our choices.
Plant milk emerges not just as a more health-conscious option but as a more compassionate and sustainable alternative.
The Pitfalls of Store-Bought Plant Milk
Firstly, I want to acknowledge that not everyone has the time and tools to make homemade plant milk. I used to be the same, and the idea of making plant milk sounded like a daunting task.
However, after uncovering the reality of what store-bought plant milks really contain, I found myself reevaluating my choices.
Taking a closer look at the ingredient lists on these packages is an eye-opener. It’s surprising to see how little of the main ingredient actually makes its way into the carton.
Consider a 1-litre store-bought soya milk, which might boast about being soya-based.
Yet, when you check the fine print, it might contain a mere 8% of actual soya beans. The rest? A host of additives and unknown flavourings!
And let’s not forget the stabilizers, preservatives, and added sugar. While these additives might extend the shelf life of the product, the real question is: what are they doing to the nutritional value? It’s a question worth pondering.
While it’s convenient to grab store-bought plant milk, there’s a downside – less purity and nutrients.
That’s why making your own plant milk is worth it. You get the purest, nutrient-packed goodness straight to your body.
Are All Plant Milk Good
Not all plant milks are created equal in terms of nutrition, taste, and environmental impact.
From a nutrition standpoint, If you’re prioritising protein content and don’t have a nut allergy, vegan milk like soya or almond milk might better suit your nutritional needs.
If you often pair plant milk with your breakfast cereal, it’s worth noting that oat and rice milk, being grain-based and high in carbs, may contribute to a quicker spike in blood sugar levels.
While plant milks offer a range of options for various dietary needs, it’s crucial to choose based on your individual preferences and nutritional requirements.
In the world of plant milk, there’s no one-size-fits-all. But armed with a bit of exploration, you’re sure to find the perfect fit for your taste buds and health goals.
Tools for Making Homemade Plant Milk
Do you need special equipment to make homemade plant milks? The answer is simple: NO! All you need is a blender and sieves, and you’re ready to make cashew or oat milk to complement your breakfast cereal.
For those who prefer vegan milk in their coffee or tea, straining out any remaining solids using a cheesecloth or nut milk bag can provide smoother plant milk.
If you want to expand your plant milk options, such as soya milk, hemp seeds milk, or hazelnut milk, a high-quality blender ensures a consistently smooth texture.
A few months ago, I upgraded to a Blendtec, a high-speed blender. Before that, a regular blender and a cheesecloth were my go-to tools for making vegan milk.
What I appreciate about Blendtec is its ability to achieve a much finer texture in all the plant milks I create. Additionally, the ease of cleaning a Blendtec jar without excessive water usage is a practical benefit.
Using a cheesecloth and my old blender meant using a fair amount of water for cleaning post-plant milk making.
With Blendtec, not only have I saved water and cleaning time, but I am also able to enjoy smoother plant milk.
Some may wonder why I didn‘t opt for specialized plant milk makers like the Almond Cow plant-based milk maker or Nutr nut milk maker.
After considering reviews and their singular purpose, I concluded that Blendtec, despite being more expensive, is a versatile investment.
Its ability to make soups, smoothies, and hummus, alongside plant milk, makes it a much better choice. Blendtec also stands out in terms of ease of cleaning compared to dedicated vegan milk makers.
How to Store Homemade Plant Milk
Since our homemade plant milks skip the preservatives and additives, they usually stay good for just about 3 to 4 days. To stretch that a bit, go for glass bottles or jars.
Consider reusing any glass bottles lying around your kitchen before splurging on new ones. It’s a win for both your plant milks and the environment – the eco-friendly way to go!
And a helpful hint: when you’re pouring milk into bottles, grab a funnel.
Before you browse online or head to a store, check your kitchen first, as you might already have one. It’s also about avoiding unnecessary purchases.
Cashew Milk Recipe
Equipment
- 1 blender
- 1 bowl (for soaking cashews)
- 1 glass bottle (for storing cashew milk)
- 1 funnel
- 1 sieve (optional when using a high-speed blender)
- 1 cheesecloth or nut milk bag (optional when using a high-speed blender)
Ingredients
- 100 grams cashew (ensure they are raw and not roasted or salted)
- 2-3 dried dates (optional)
- a pinch of salt
- 700 ml cold or room temperature water (for use in blending)
Instructions
- Start by rinsing cashews thoroughly, then soak them in water.
- For optimal results, soak cashews in cold water overnight (7-8 hours) or expedite the process with hot water for 3 hours.
- While this soaking step is optional when using a high-speed blender, I recommend taking the time to soak the cashews for an even creamier texture, whenever possible.
- If you prefer to keep the soaking water and use it when blending, make sure you use boiled but cooled down to room temperature water when soaking for 7-8 hours or boiled water for 3 hours. Alternatively, you can use filtered water.
- If you want to discard the soaking water later on, then just use tap water to soak cashews.
- When the soaking time is up, it's time to blend. Simply add the soaked cashews, water (in total around 700 ml), a pinch of salt, and dried dates (optional), then blend.
- I have Blendtec Designer 625. With this model, I recommend using the 'Ice Cream' cycle followed by the 'Whole Juice' cycle. These two cycles, which take around 2 minutes, ensure a smooth texture for any plant milk.
- After blending, it's crucial to taste and assess the texture. If you find it too thick, simply add a bit more water and blend for 10 – 20 seconds to achieve your desired consistency.
- If you're using a regular blender, blend a bit longer and stir any solid bits at the bottom between each blend. Before pouring the cashew milk into your glass bottle, consider using a sieve, cheesecloth or nut milk bag to strain out any remaining solids for a smoother texture.
- Now, relish the fruits of your labour – your homemade pure cashew milk: no additives, no added sugar, and no packaging to recycle! Enjoy the wholesome goodness you've crafted!
Almond Milk Recipe
Equipment
- 1 blender
- 1 bowl (for soaking almonds)
- 1 glass bottle (for storing almond milk)
- 1 funnel
- 1 sieve (optional when using a high-speed blender)
- 1 cheesecloth or nut milk bag (optional when using a high-speed blender)
Ingredients
- 100 grams almond (peeled or unpeeled, ensure they are raw and not salted)
- 2-3 dried dates (optional)
- a pinch of salt
- 700 ml cold or room temperature water (for use in blending)
Instructions
- The process of preparing almonds for blending and making almond milk is the same as cashew milk, with two differences: 1) When soaking almonds overnight, I prefer to leave them in the fridge. 2) Almond milk seems to last only three days, so avoid making too much at once unless you plan to consume it within that timeframe.
Soya Milk Recipe
Equipment
- 1 blender
- 1 medium-sized bowl (for soaking uncooked soya beans)
- 1 Tatung rice cooker (for cooking soya beans; alternatively, you can use a pressure cooker or slow cooker)
- 1 glass bottle (for storing soya milk)
- 2 – 3 containers (for storing cooked soya beans for future use)
- 1 sieve (optional when using a high-speed blender)
- 1 cheesecloth or nut milk bag (optional when using a high-speed blender)
Ingredients
- 180 grams dried soya beans (opt for organic, if possible)
- 3 tbsp cooked soya beans (add this amount to each blend)
- 2-3 dried dates (optional)
- a pinch of salt
- 600 ml cold or room temperature water (for use in blending)
- 3 – 4 cubes of ice (add these if you're using a high-speed blender during blending)
Instructions
- Begin by thoroughly rinsing the soya beans, then soak them in cold water in the fridge overnight (7-8 hours). The soya beans will expand during soaking. This step is crucial as it will significantly reduce the required cooking time.
- The following day, take the expanded soya beans out of the fridge. If you like, remove some of the soybean skins. Put the soya beans in a big bowl and fill it with cold water. Rub the beans between your fingers to get rid of loose skin.
- Once the skins are floating in the water, use a sieve to help catch them.
- Removing some loose skin can be beneficial, especially if you're using a regular blender, as it contributes to a finer texture in the soy milk. However, with a high-speed blender, this step is optional.
- Now, it's time to cook the soya beans. Discard the soaking water and place the beans in the removable non-stick bowl that comes with the Tatung rice cooker. Cover the beans with cold water. Use the measuring cup provided with the cooker to measure 2.5 cups of water and add it to the outer pot.
- Place the non-stick bowl into the outer pot. Then put on the cooker's lid and turn it on.
- Cooking takes around 50-60 minutes, and the rice cooker switches off automatically. Let the beans sit in the cooker for an extra 20 minutes for added softness.
- If you're cooking soya beans in a pressure cooker or slow cooker, you can find the instructions here.
- After 20 minutes, carefully remove the removable non-stick bowl from the cooker, separating the beans from the water. If you're using a high-speed blender, I recommend allowing the beans to cool for an hour before blending. For those using a regular blender, proceed to blend the desired amount of beans with water as specified in the ingredients.
- While blending, I prefer to use some of the water that was used for cooking the beans in the rice cooker. I once read an article suggesting that this water contains valuable nutrients from the soya beans cooked with it.
- The blending process is the same as for cashew milk. Refer to the instructions above.
- You can freeze any unused cooked soya beans. When you're ready to make soya milk, simply take out the needed amount from the freezer and blend. This time-saving trick is why I prefer to cook a large batch at once.
- Here's a tip: when freezing unused cooked soya beans, you can divide them into an ice cube tray. This way, it'll be easier to take out the right amount you need instead of defrosting the whole batch.
