Non-Dairy Milk Recipes: 10 Easy and Delicious Concoctions

By , Category : Food and Nutrition

Disclaimer: Results are not guaranteed*** and may vary from person to person***.

non-dairy milkAre you cutting back dairy or cow’s milk? There has been a lot of development with non-dairy milk in recent years. Once upon a time people had the option between skim, low fat, and 1% or 2% whole milk.

Today there are 40 million Americans, or 25% of the population that are lactose intolerant. This is where people cannot digest a certain sugar found in milk and dairy called lactose. There are also millions that are allergic or sensitive to dairy in general. Not to mention that the pasteurization process of cow’s milk contributes to the destruction and inactivation of enzymes, and damages good bacteria like lactobacillus acidophilus.

That’s when people began buying milk cartons with soymilk. However, thousands of studies link soy to digestive distress, thyroid dysfunction, malnutrition, immune system breakdown, cognitive decline, heart disease, cancer, infertility, and reproductive disorders. Also, over 90% of soybeans grown in the U.S. are genetically modified.

Animal studies have shown that genetically engineered soy can lead to birth defects, allergies, sterility, and five times the normal rate of offspring death. Not to mention that soybean crops are also sprayed with chemical herbicides like glyphosate, which is carcinogenic. Unless soy is fermented, even organic soybeans will contain anti-nutrients like phytoestrogens, phytates, goitrogens, saponins, and soyatoxin. For instance, phytoestrogens resembles human estrogen that can block normal estrogen and disturb endocrine function, which can increase breast cancer risk and cause infertility.

What are better non-dairy milk alternatives? Health food and grocery store shelves are being filled with countless non-dairy milk options these days. The most common include almond milk, rice milk, hemp milk, and coconut milk.

Non-dairy milks are also super easy to make. You also have the option of sweeten it the way your want. It is best to make non-dairy milks with a nut-milk bag that you can find at health food stores. You can also use cheesecloth or a fine-mesh sieve as well. Non-dairy milk recipes will store for up to five days in the fridge. The following are 10 non-dairy milk recipes you can make in a matter of minutes.

10 Simple Non-Dairy Milk Recipes

1. Vanilla Almond Milk Recipe

Almond milk is perhaps the biggest trend on the non-dairy milk market today. However, when you look at the ingredient list, it is more than just almonds. There are added nutrients, and preservatives that help the product last longer. Although it won’t last as long, you will likely finish your nut milk within a day or two anyway. You can make the following almond milk recipe without sweeteners as well.

Ingredients:

  • 1 cup of unsalted raw almonds
  • 2 pitted medjool dates (optional)
  • 1 teaspoon of pure vanilla extract (optional)
  • 4 cups of filtered water

Directions

Soak the almonds in water overnight, then drain and rinse well.

In a blender, combine almonds, vanilla, dates, and water. Blend for 30 to 60 seconds, until you no longer see almond chunks.

Strain through a nut bag over a bowl, and press down the almond mixture to release all the milk.

2. Cashew Milk Recipe

Cashews are another healthy non-dairy milk option. They are full of copper, magnesium, and tryptophan. Cashews are also naturally creamy and sweet, which makes for a great, drinkable cashew milk.

Ingredients:

  • 1 cup of raw unsalted cashews
  • 2 pitted medjool dates (optional)
  • ¼ teaspoon of pure vanilla extract (optional)
  • Dash of sea salt (optional)
  • 4 cups of water

Directions

Soak the cashews overnight. Then drain and rinse well.

Place all ingredients in the blender, and combine until a smooth consistency is achieved.

Strain through a nut bag over a bowl, and press down the cashew mixture to release all the milk.

3. Coconut Milk Recipe

Want to visit a tropical paradise? This coconut milk recipe will make you feel like you are sipping coconut on the beach. Coconut is also chock-full of protein, fiber, iron, and other beneficial nutrients. Here is a coconut recipe that will make you not want the store-bought kind ever again.

Ingredients:

  • 2 cups of unsweetened flaked or shredded coconut
  • ½ teaspoon of pure vanilla extract (optional)
  • 4 cups of filtered water

Directions

Soak the coconut for two to four hours, and drain.

Place the coconut, water, and vanilla in a blender. Blend for about a minute.

Strain the mixture through a nut bag over a bowl, and press down to release all of the milk.

4. Hemp Milk Recipe

Hemp seeds are a great superfood. They are a good source of fat that contains 20 essential amino acids, and the anti-inflammatory GLA. Hemp milk is a good change from almond milk.

Ingredients:

  • 1 cup of hemp seeds
  • ½ teaspoon  of orange zest (optional)
  • 2 tablespoon of raw cacao powder (optional)
  • ½ teaspoon of cinnamon
  • 4 cups of filtered water

Directions

Place hemp seeds and water in a blender, and blend well.

Strain with a nut bag over a bowl, and press down on the hemp mixture to release the milk.

5. Chia Seed Milk Recipe

Chia is an ancient superseed that is loaded with nutrients, especially omega-3 fatty acids. The following chia milk recipe will give you another non-dairy milk option to choose from.

Ingredients:

  • ¼ cup of chia seeds
  • 3 cups of filtered water plus more water for blending
  • 2 tablespoon of tahini (optional)
  • ¼ teaspoon of vanilla extract (optional)
  • 1 teaspoon of pure liquid honey (optional)

Directions

Soak chia seeds in three cups of water overnight.

Place chia mixture into the blender, and add a cup of water with honey, tahini, and vanilla extract, and blend until smooth.

Add another cup of water, and blend again. No need to strain this milk recipe.

6. Sunflower Seed Milk Recipe

Sunflower seeds are more than just a snack at baseball games. They are also full of vitamin E, vitamin B1, and other important nutrients. Sunflower seeds are also great for warding off depression. Here is a new and exciting sunflower seed recipe you can try.

Ingredients:

  • 1 cup of raw sunflower seeds
  • 6 cups of filtered water
  • 3 pitted medjool dates (optional)
  • 2 tablespoon of raw liquid honey (optional)
  • 10 drops of liquid stevia (optional)
  • 1 teaspoon of pure vanilla extract (optional)

Directions:

Soak the sunflower seeds in two cups of water overnight, then drain and rinse well.

In a blender, add the sunflower seeds, four cups of water, and the stevia, honey, vanilla, and dates, if using. Blend on high speed until smooth.

Transfer to Mason jars, and shake well before using.

7. Hazelnut Milk Recipe

Do you want hazelnut milk even better than those at a coffee shop? This hazelnut milk recipe is perfect for smoothies, oatmeal, or drinking it by itself. This hazelnut recipe also includes almonds for an extra nutty flavor.

Ingredients:

  • ¾ cup of raw hazelnuts
  • ¼ cup of raw almonds
  • 3 ½ cups of filtered water
  • 3 pitted medjool dates (optional) or 1 to 2 tablespoons of pure maple syrup (optional)
  • 1 teaspoon of pure vanilla extract (optional)
  • ½ teaspoon of ground cinnamon (optional)
  • Dash of sea salt

Directions

Place hazelnuts and almonds in a bowl, and cover with two to three inches of filtered water, and soak overnight for eight to 12 hours. Drain and rinse.

Place nuts in the blender with water remaining ingredients, if using. Blend on high for about a minute.

Strain with a nut bag over a bowl, and press down on the nut mixture to release the milk. Carefully, transfer the milk into a Mason jar, and secure with a lid.

This recipe will stay fresh for about three days. Shake the milk before using.

8. Vanilla Pecan Milk Recipe

Pecan milk is very rich and flavorful. Once you make it, you can serve it as is, or strain it with a nut bag for a smoother consistency. Pecans contain healthy fats, and important antioxidants like vitamin E and ellagic acid. Try this recipe below for a whole new experience with pecan milk.

Ingredients:

  • 1 cup of raw pecans
  • 6 cups of filtered water
  • 3-4 pitted medjool dates (optional)
  • 2 teaspoons of pure vanilla extract (optional)
  • ½ teaspoon of ground cinnamon (optional)
  • A pinch of Celtic grey sea salt (optional)

Directions

Soak pecans in two cups of water overnight, then drain and rinse well.

Place pecans, four cups of water, and other desired ingredients in a blender, and blend for two minutes or until smooth. Serve as is, or strain for a mother texture.

Transfer to Mason jars, and shake well before using. This recipe keeps for up to four days in the fridge.

9. Oat Milk Recipe

Oats offer 10 minerals, 15 vitamins, and lots of fiber. Just be sure to choose gluten-free oats if you are sensitive to gluten. Oats are naturally gluten-free, but they can be contaminated with gluten during processing. Oats are also great because they help lower cholesterol naturally. Try this easy oat milk recipe below.

Ingredients:

  • ¾ cup of oats
  • 4 cups of filtered water
  • 4 pitted medjool dates (optional)
  • 1 tablespoon of pure liquid honey (optional)
  • Dash of Celtic grey sea salt (optional)
  • ¼ teaspoon of pure vanilla extract (optional)

Directions

Soak the oats in some filtered water overnight, then drain and rinse well.

Place oats, four cups of water, and other desired ingredients in a blender, and blend well until desired consistency is achieved.

Strain the mixture through a nut bag over a bowl, and press down to release all of the milk.

Transfer to Mason jars, and shake well before using.

10. Rice Milk Recipe

Rice milk is another non-dairy milk that is rich in nutrients like iron, calcium, and B vitamins. It will definitely taste much better than the store-bought rice milks. Try the rice milk recipe below.

Ingredients:

  • ¾ cup of uncooked brown rice
  • 4 pitted medjool dates (optional)
  • 1 tablespoon of pure liquid honey
  • A dash of salt (optional)
  • ¼ teaspoon of vanilla extract (optional)

Directions

Soak the rice overnight, then drain and rinse well.

Place rice, four cups of water, and desired ingredients in a blender, and blend well until desired consistency is achieved.

Strain the mixture through a nut bag over a bowl, and press down to release all of the milk.

Transfer to Mason jars, and shake well before using.

Making non-dairy milks will empower your life. You will benefit the environment with the avoidance of cartons. Aside from also saving money, you will also decrease your exposure to BPA-lined packages and potentially inflammatory additives such as carrageenan. You can also choose to sweeten your non-dairy milk or not. It’s your choice.

Making your milk is a great way to avoid another processed food. The non-dairy milk trend can be very healthy, and making your own will bring you to the next level of conscious living and healthy eating. Plus, once you start making your non-dairy milk rather than buying it, you’ll be hooked. It even tastes that much better, too!


Sources:

McCarthy, J., Joyous Health: Eat and Live Well Without Dieting (Toronto: Penguin Group, 2014), 168-170.
Daniluk, J., “Hot Detox: A 21-Day Anti-Inflammatory Program to Heal Your Gut and Cleanse Your Body (Toronto: HarperCollins Publishers Ltd., 2016), 124-127.
Liddon, A., Oh She Glows Every Day: Quick and Simply Satisfying Plant-Based Recipes (Toronto: Penguin Canada Books Inc., 2016), 35.
Werner-Gray, L., 10-Minute Recipes: Fast Food, Clean Ingredients, Natural Health (Australia: Hay House Australia, 2016), 49-54.
“Chia Milk,” Allrecipes; http://allrecipes.com/recipe/254559/chia-milk/, last accessed February 8, 2017.
“What is Lactose Intolerance?” The Physicians Committee for Responsible Medicine; http://www.pcrm.org/health/diets/vegdiets/what-is-lactose-intolerance, last accessed February 8, 2017.
“Lactose Intolerance Statistics,” Statistic Brain; http://www.statisticbrain.com/lactose-intolerance-statistics/, last accessed February 8, 2017.
Mercola, J., “The Health Dangers of Soy,” The Huffington Post; http://www.huffingtonpost.com/dr-mercola/soy-health_b_1822466.html, last updated October 23, 2012.
Ettinger, J., “7 Super Easy Homemade Soy-Free Non-Dairy Milks,” Organic Authority, May 4, 2011; http://www.organicauthority.com/eco-chic-table/7-super-easy-homemade-and-soy-free-non-dairy-milks.html.


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Jon Yaneff, CNP

About the Author, Browse Jon's Articles

Jon Yaneff is a holistic nutritionist and health researcher with a background in journalism. After years of a hectic on-the-go, fast food-oriented lifestyle as a sports reporter, Jon knew his life needed a change. He began interviewing influential people in the health and wellness industry and incorporating beneficial health and wellness information into his own life. Jon’s passion for his health led him to the certified nutritional practitioner (CNP) program at the Institute of Holistic Nutrition. He graduated with first... Read Full Bio »