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Wellbeing with Nutrition
Nurturing the Mind and Body

Any suitable nuts, seeds or grains may be used to make a milk-like drink. The following recipe is for almond milk but may be adapted by substituting the almonds with your chosen nut, seed or grain. This recipe yields approximately 500ml (1 pint) of almond milk.

Ingredients

1 cup pre-soaked almonds
3 cups filtered water
1tbsp raw honey or 1/4 cup pre-soaked dried fruit to sweeten (optional)
Nut milk bag or any cloth with a fine mesh (cheese cloth, muslin cloth etc)
Blender

Method

  1. Soak the almonds overnight. If using dried fruit soak them overnight as well
  2. Put the soaked almonds into a blender with the water. If you are using soaked dried fruit then add it to the blender as well
  3. Blend the mixture until the liquid has a milk-like colour
  4. If using a cloth, line a sieve with the cloth and place inside a bowl. Pour the blended almond mixture through the lined sieve to remove almond bits.Gather the cloth around the sieved almond bits and squeeze to release further milk into the bowl.
  5. If using a nut milk bag, place it inside a bowl and pour the blended almond mixture into the bag. Squeeze the bag so that the milk falls into the bowl.
  6. If required the milk may be sweetened with the addition of a little raw honey or maple syrup.

The milk may be used in smoothies, cooking or drunk on its own. It may be kept in the refrigerator for around 3-4 days but will be need to be re-mixed when using as it separates on standing.

Don't throw away the sieved almond bits they may be added to pancakes, curries, smoothies or be made into nut butter by blending with some soaked dried fruit and a little almond oil to give a spreadable paste.

Variations

The above recipe may be adapted to make any nut/seed milk. Just replace the almonds with the nut or seed of your choice. Oats may also be used to replace almonds when making oat milk

Why is it beneficial to pre-soak nuts, seeds and grains?

Pre-soaking nuts, seeds and grains also helps to prevent dehydration as a lot of water will be required during the digestion process to process nuts, seeds and grains.

The following table highlights specific nuts, seeds or grains which may be used to make milk and their key nutrients

NutsSeedsGrains
Almonds contains omega 9 Sunflower contains omega 6 Oats, rich in B vitamins
Brazils contains omega 9 and some selenium Pumpkin contains zinc, omega 6 and some omega 3 Brown Rice, rich in B vitamins
Cashews contains omega 9 Linseed, rich in omega 3 and lignans Quinoa, rich in B vitamins
 
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