Nondairy and plant-based milk alternatives can be excellent dairy substitutes. Almond Milk was the most popular dairy alternative in 2020. USDA Economic Research Service. Plant-based products are replacing cow’s milk, but the impact is minor.
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Almond milk is prepared from soaked almonds. The almonds are frequently mixed, and the liquid is filtered to eliminate the particles.
Almond milk may help you lower your LDL cholesterol and control your weight while also delivering antioxidant protection through vitamin E. However, not all almond milk is the same; some have more nutrients. Almond milk, whether purchased or produced from scratch, can be simply included in a variety of recipes.
What Exactly Is Almond Milk?
Almonds are native to the Middle East but are popular worldwide. The nuts are consumed as snacks, crushed into flour, and even made into creamy, dairy-free milk.
Almond milk is one of the most popular almond products due to a key feature: it is lactose-free. Almond milk is a healthful alternative to dairy drinks for vegans and persons with lactose sensitivity. Others adore its nutty flavor.
You can drink almond milk on its own or use it in recipes that call for animal or plant-based milk. Aside from its delicious taste, almond milk has some fairly significant health benefits.
How Can You Simply Create Almond Milk At Home?
Ingredients
- 1 cup raw almonds (soaked in cool water overnight / or 1-2 hours in very hot water)
- 5 cups filtered water (more to thin, less to thicken)
- 1 tsp sea salt
- 2 whole dates (optional/pitted/ or other preferred sweetener /omit if using unsweetened)
- 1 teaspoon vanilla extract (optional / alternatively substitute 1 vanilla bean, scraped per teaspoon extract / omit for plain)
- 2 tablespoons cocoa powder (optional / for “chocolate milk”)
- Optional: 1/2 cup berries (for “berry milk”)
Instructions
In a high-speed blender, combine the soaked almonds, water, salt, and any extra add-ins (optional) and blend until creamy and smooth. Allow it to run for at least 1-2 minutes to extract the maximum flavor from your almonds.
Strain through a nut milk bag or, in my personal preference, a thin dish towel. Simply place a clean dish towel over a mixing bowl, pour in the almond milk, collect the corners carefully, and raise. Squeeze until all of the liquid has been removed. Save the pulp for adding to baked goods (particularly crackers). More ways to use almond pulp can be found here.
Refrigerate the milk in a container or covered bottle. Will keep for up to 4-5 days, but is best fresh.
Notes
Nutrition information is a rough estimate for 1/2 cup of 10 total servings determined with 5 cups of water, no other add-ins, and the remaining nutritious value of almond pulp eliminated. This is not my original recipe, but rather my interpretation of other almond milk recipes that I’ve researched and tested. This recipe yields 5 cups of almond milk.
(1 of 10 servings)
Nutrition
Serving size: 1 half-cup
- 31 calories
- 1.2 g carbohydrate
- 1.1 g protein, 2.7 g fat
- 0.2 g Saturated Fat
- 0.7 g polyunsaturated fat
- 1.7 g monounsaturated fat
- 0 g trans fat
- 0 mg cholesterol
- 4 milligrams of sodium
- 40 mg potassium
- Sugar: 0.2 g
- Fiber: 0.7 g
- 0 IU vitamin A
- 0 mg vitamin C
- 10 milligrams of calcium
- Iron content: 0.2 mg
Almond Milk Safety Concerns
Almond Milk provides several health benefits, however, there are also negatives to consider:
- Allergies to nuts. If you are sensitive to tree nuts, you should avoid drinking almond milk.
- Protein content is low. Almond milk contains less protein than either cow’s milk or soy milk, with only 1 gram per 8-ounce cup. If you switch to almond milk, be sure you’re receiving adequate protein from other sources.
- Infants are not permitted. Almond milk is not advised for babies in their first year of life due to its low protein content.
Extra Sugar
Several almond milks on the market are sweetened, particularly the flavored varieties such as chocolate and vanilla. The amount of sugar added varies by brand. While some additional sugar isn’t always a bad thing, too much can be.
Americans consume roughly twice as much sugar per day as is suggested. Sugary drinks account for half of the additional sugar. In addition to cavities, inflammation, overeating, increased waist size, and skin aging and wrinkles, consuming too much-added sugar may raise your risk of acquiring the following diseases:
- Cardiovascular illness
- Cognitive and memory issues, such as dementia and Alzheimer’s disease
- Cancer of the colon
- Diabetes
- Blood pressure that is too high
- High cholesterol levels
- Triglyceride levels are high.
- Kidney failure
- The illness of the liver
- Obesity
- Cancer of the pancreas
- Muscle, nerve, or blood vessel damage
- Injury to your muscles, nerves, or retina in your eye
- Most men should consume nine teaspoons (36 grams) of added sugar per day, whereas most women and children over the age of two should have six teaspoons (25 grams).
Almond Milk Uses
Almond milk is a flexible beverage that may easily be used in place of dairy milk.
Here are some ways to incorporate it into your diet:
As a nutritious, refreshing drink in cereal, muesli, or oats in tea, coffee, or hot chocolate in smoothies in cooking and baking, such as muffin or pancake recipes in soups, sauces, or dressings in homemade ice cream in homemade almond yogurt
A Quick Recap
Almond milk is similar to jeans in that the quality, price, and details can vary greatly, so you must shop to discover the best one for you. Look for companies with simple, easily identifiable ingredients. You might even go for almond milk bases that you mix yourself with water.
The higher the almond-to-water ratio, the more nutritious content you’ll obtain from the beverage. On product labels, keep an eye out for extra sugars and other undesirable additives.
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Unsweetened fortified almond milk is a fantastic dairy substitute that provides heart-healthy and antioxidant advantages. Increase your intake of almond milk by drinking it on its own, mixing it with other beverages, or replacing it with dairy milk in your favorite dishes.
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