Integrative Life-style – Cooking Recipe, Non Diary Milk

Almond milk it is naturally lactose free, low in calories and contains no saturated fat. It’s a good source of vitamin A and can be fortified to be a good source of calcium and vitamin D.

Prep time: 10 mins

Total time: 10 mins

Ingredients for 4 cups:

½ cup pecans or almonds (skin-on is fine), 2½ ounces

1 cup water (for soaking)

4 cups water (for blending)


Place the nuts and 1 cup of water into a bowl, cover and let soak overnight (in the refrigerator if it’s hot weather).

In the morning, drain off and discard the soak water, and place the nuts into a blender with 4 cups of fresh water. Blend on high speed for 30 to 60 seconds, until the nuts are thoroughly broken down.

Hold a nut-milk bag over a large bowl, and pour the water-nut mixture through the bag. Squeeze the bag (gently at first when full), wringing until all the water has filtered through and only the dry, chalky pulp is left. Discard the pulp (or see Notes below).

Pour the bowl of milk into a 32-ounce Mason jar or other container. Taste it, and if it’s too rich for your taste, add some water; if it’s not rich enough, make a note for next time to use less water. It will keep for about 5 days in the refrigerator. The milk will have separated after sitting, so be sure to shake it well before using.


Other nuts and seeds also work. For other nuts, try walnuts, hazelnuts, pistachios, and cashews. For seeds, try sunflower, sesame, and hemp. Use the same process above, and find the balance of water and nuts/seeds that tastes best to you.

Nutrition information:

Serving size: ¼ recipe (about 1 cup) Calories: 94

Fat: 9.8g, Saturated fat: 0.8g, Carbohydrates: 1.9g , Sugar: 0.5g, Sodium: 0, Fiber: 1.3g, Protein: 1.2g, Cholesterol: 0.

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