What is ‘Milk’?
‘Milk’ is used to describe any liquid that is white(ish) in colour and can be used, in some places, as a replacement for Dairy milk – aka Cow Juice. Dairy is one of those food groups that isn’t very well tolerated by humans, however we have been marketed to so well over the decades by the Milk Marketing Board & various dairy-led manufacturers that it is now in our psyche that milk is a key element of our diet. This is mainly due to the abundance of calcium within it, however, research has shown that it is actually pretty hard for the body to absorb this calcium and that there is more calcium available from green vegetables than there is in dairy.
I don’t want to get too involved in the science part this evening as it’s late and I want to write another post with more detail at a later date, however, suffice to say, I’m one of those people who just doesn’t really get on with milk. I wouldn’t say I’m ‘intolerant’ but I have never really taken to it, nor enjoyed cream and if I drink it then I don’t feel tip top, more bloated and like I have a film across my teeth. That said, I’ve always had a soft spot for cheese and yogurt however, it doesn’t mean that my body thrives on it (it doesn’t), however it probably tolerates it more due to the processing that both products go through.
So tonight, I’m going to tell you about nut milks and how easy they are to make… you can use then as a replacement for liquid in cereals, as a topping for porridge, instead of cream and in smoothies. You can also make ‘cheese’ out of them… however, I’ve not done that yet, so you’ll have to wait for that!
My Nut Milk Story:
I’ve been making nut milk since 2008, but as with many things, fell out of practice of it as my routine changed. I visited Unpackaged last week and had a fresh batch of gorgeous organic pecan nuts to play with. I first discovered nut milk in Rawsome! by Bridget Mars – a book that I was recommended whilst I doing my nutrition training. I’m a wannabe raw foodie, but always get sucked back into the cooked food lifestyle… maybe its because I always ‘try’ when its cold and get that need for warming food when its so cold outside.
When I first heard about it, I was really daunted about trying to make it as I thought you needed some fancy implements to make it, so avoided doing it for ages. Many books suggest you buy a nut milk maker, muslin and it was totally different to what I was used to, but I found some nut milk in my local health food shop so I tried that first. I thought it was really tasty, but it was pretty expensive and on closer inspection, I noticed the ingredients including ‘maltose’ which is a sugar, and as I was in a stage of my life where I was trying to be as pure as pure can be with regards to food, I stopped buying it.
On closer inspection the recipe in Rawsome! was really simple, so I tried it out and I’ve been a fan ever since. I no longer follow the recipe as I’m totally confident now, and like to try different flavours. I’ve even made pumpkin seed milk – which was an interesting shade of green(ish) white.
The great thing is about Nut Milk is that it is full of goodness, it has protein, essential fats, minierals and vitamins and some carbohydrate, depending on what nuts you choose. It is very moreish… so watch out, otherwise it can get very expensive!
Top Tips:
- Soak your nuts & fruit of choice overnight in filtered water – this rehydrates them and makes the nutrients more available to the body to absorb. But don’t forget to rinse them before putting them into the blender.
- Try out different nuts, but remember that some may need a little more sweetening that others.
- Using a variety of dried fruits not only changes the taste but also provides your body with different nutrients.
- If you don’t have any muslin (like me) then a sieve in a bowl is the next best option, but the liquid won’t be as smooth as the holes are bigger
- Don’t through away the fibrous left overs, you can add this to your breakfast cereal, or to a pudding such as cooked apple/pear with some cinnamon or nutmeg. You can even make a humous-like spread but adding olive oil & tomatoes to it.
Have a try and see what you think…
Ingredients:
1 cup pecans (soaked overnight)
2 dried figs (soaked overnight)
2 cups water
Implements: Blender, seive, large bowl, jug & (preferably) glass bottle.
Method:
Soak nuts & fruit overnight in filtered water, rinse at least once before adding to the blender with the water.
Put the blender on for 5 mins or until the liquid is white and looks smooth.
Place the sieve into the bowl and pour the contents of the blender into the sieve. Scrape a sppon around the side of the sieve to help push the liquid through and seperate it from the husks. When all the liquid has gone through the sive, press against the side of the sieve to remove as much liquid as possible.
[You can also pour the liquid into a nut bag or through some muslin which will remove more of the nut husks].
Pour the liquid into a jug and decant into a glass container.Keep in the fridge for up to 3-4 days.
Spoon the left over husks into as container and keep in the fridge and use as suggested above.
2 responses so far ↓
rachaelwest // October 11, 2009 at 10:31 am |
Wow, so easy to make.
How does the cost work out? Realise it depends on which nuts you use but is it possible to make nut milk for less than you would pay for prepared given nuts are quite expensive? (Of course the benefit of knowing what you are putting into the mixture would be well worth it!)
Alison Duker // October 12, 2009 at 5:45 pm |
A carton of nut milk can cost in excess of £2.50 and contains maltose (sugar) as well as being pasturised. This process may have a destructive effect on the structure of the nuts essential fats and vitamins which are heat sensitive.
I am not sure about the cost, it entirely depends on which nuts you use, the volume you buy them at (more = cheaper) and where you buy them from. I can’t imagine it costing as much as a carton, however, you can only but try. Producers benefit from economies of scale, however, the taste and nutritional benefit is far superior in my mind.
Remember, by making your own you can make as much or as little as you want (but hear in mind that it will only last for 4 days max in the fridge).
If a cup of nuts is out of your budget the try less, but always use the ratio of 1 portion of nuts to two portions of water in your calculations.