Alternative Milks & Health

Why are non-animal milks so good for us? 

What alternative milks are best for those with diary and nut allergies?

Plant based milks can be made from legumes, nuts, seeds, grains and coconut. Or even soy, hazelnut, sunflower, cashew, oat, rice, almond and walnut - the variety is all up to the imagination.  People from all walks of life have different allergies and food sensitivities so it all depends on what the issue is as to what is the best milk to choose.  If you have a gluten intolerance, then stay away from the grain milks. Depending on what nut allergy you have, then choose a nut or seed milk that suits you.  Coconut milk seems to appeal to many people but most coconut milk comes in tins that may be lined with a plastic liner and have thickeners, so once again read the ingredients.  As for soy milk, I’m always a little wary of this

milk due to the fact that most western companies do not know how to prepare it properly.  Soy is best fermented and then made into a milk. True soy milk is very bland and woody tasting, therefore to appease the western taste bud, flavours, sweeteners, oils and thickeners are often added.  Soy is not good in great amounts due to the phytoestrogenic effects of the plant.

What are your favourite alternative milks and why?

I like nut milks the best - especially brazil nut milk for my chai tea’s and smoothies.  But I’m 
very pedantic about my milks so I make my own.  I then add my own taste changes by
adding, sea salt, dates to sweeten and vanilla beans to flavour.  They are not hard to make, they just take a bit of time.  Soak the nuts for 12 hours, discard the water, place the nuts
 into a strong blender with fresh vanilla powder, dates and sea salt and blend until smooth. Now either strain through some fine muslin or put through a nut milk extractor (cold press
 juicer) and taste the magic of fresh nut milk!

A personal story...

For 30 years, I’ve been taking people off modified milks and teaching them about raw milk.

 This milk is not easily found plus is illegal to sell in Australia, so nut milks are the next best thing.  When someone starts to change their diet from one of modified, packaged foods and
full of chemicals, health and miracles happen.  Not only do their physical bodies improve but
so does their emotional wellbeing.  Yes I have many case studies, but usually they just don’t change the milk they drink, they change their whole lifestyle.  Remember that there is no one magic bullet! Often it is a lifestyle change that really makes the big difference and a change for life rather than just a few short weeks.  Milk is part of that change.  Many people who find that they are gluten intolerant usually find that dairy presents a problem to them, so by using nut milks they have eliminated two big factors in modern day disease processes.

Here are some recipes to get you started:

Sweet Almond & Vanilla Milk

 Almonds are anti-inflammatory in the body and are high in vitamin E, an antioxidant that can help  fight off  free radicals for a healthy immune system.  They are also a great source of potassium – a mineral necessary  for nerve transmission and the contraction of all muscles including the heart.

 Makes 500ml

 Ingredients:
 1 cup almonds, soaked overnight and rinsed 500ml of filtered water Pinch of Changing Habits Seaweed Salt  1-4 dates, soaked until soft

 2 tsp vanilla powder or essenceProcedure

1. Combine all ingredients into a blender and blitz until well combined and there are no lumps and it is smooth and creamy)
2. Strain the mixture through a nut milk bag and collect all of the liquid
3. Once all of the liquid has drained, transfer to a glass container and store in the fridge. This will last 3 days in the fridge.

Pepita Milk

Pumpkin seeds are high in minerals including magnesium, manganese, copper, iron and zinc and also the amino acid, tryptophan (which creates serotonin – the feel good hormone). Zinc is responsible for a healthy immune function by helping with the growth and development of white blood cells and assists thyroid function.

Makes 350-400ml

Ingredients:
1 cup pepita seeds (pumpkin seeds), soaked overnight and rinsed 500ml filtered water Pinch of Changing Habits Seaweed Salt Optional add ins: Vanilla essence or powder, cacao, honey, cinnamon, datesProcedure

1. Combine all ingredients into a blender and blitz until well combined and there are no lumps.
2. Strain the mixture through a nut milk bag and collect all of the liquid
3. Once all of the liquid has drained, transfer to a glass container and store in the fridge.

This will last 3 days in the fridge.

Rice Milk

Rice milk is made from boiled rice and is a good option for those who can’t drink soy, nut or cow’s milk as it’s the least likely of milk products to trigger allergies. Rich in Vitamin E and magnesium which are promoters of good heart health. Rich in minerals, rice milk also boosts immunity and protects the system from viral infections.

Makes 350-400ml

Ingredients:
2 cups cooked rice Pinch of Changing Habits Seaweed Salt 500ml of filtered water

Optional add ins: Vanilla essence or powder, cacao, honey, cinnamon, dates etc…Procedure

1. Place all ingredients into a blender and blitz until well combined and there are nolumps
2. Strain the mixture through a nut milk bag and collect all of the liquid 3. Once all of the liquid has drained, transfer to a glass container and store in the fridge. This will last 3 days in fridge.

Cashew Milk

Cashews are high in the amino acid tryptophan which helps to make serotonin. Serotonin is also crucial for the proper development of the enteric nervous system to support digestion. Cashews are also a good source of magnesium essential for energy metabolism and nerve function. The heart healthy fats are mostly anti-inflammatory oleic fats too.

(Cashews can be soaked in 2 cups of water overnight first if you have time)

Ingredients:
100g raw cashews 600g water 2 dates, or a dash of pure maple syrup or raw honey 1 tsp vanilla extract (optional)

Procedure:

1. If soaking, drain the cashews
2. Place cashews, water, sweetener and vanilla into a blender and blitz until creamy and smooth 
3. There is no need to strain this milk, so simply store in a glass jar in the fridge for up to a week

Cyndi O’MearaAuthor, Nutritionist and Founder of Changing Habits