When we think dairy alternatives we are usually drawn to the expensive boxes of soya milk or almond milk on the top shelves in the grocery stores. Did you know there are over 13 different plant milk options and most of them are quick and easy to make at home?
Plant milks have been around for decades but have gained popularity in recent years. With an increasing number of people with allergies or an interest in plant-based diets, combined with new research emerging around their benefits, it’s no surprise.
How Do Plant Milks Compare Nutritionally To Cows Milk?
This is a tricky question since there are so many different types of cows milks: low fat, full cream, 2% fat, fat-free, skimmed etc. All of these will have slightly different nutritional profiles, especially with fat and calorie levels. Store-bought plant milks are often fortified with calcium and contain added sugars, making this comparison more difficult. This study from McGill University compares the nutritional profile of plant-based milks to cows milk. And the results may surprise you.
The only area cows milk consistently comes out highest is fat levels. Not surprising since most plants don’t contain much natural fat. Out of all the plant milks soya consistently showed the best nutritional profile. Almost all plant milks are easy to make at home. Here are a few easy DIY plant milk recipes, including soya and almond milk.
6 Easy DIY Plant Milks Recipes
These 6 plant milks are so quick and easy don’t be surprised if your current box of plant milk is the last one you buy.
- 3 Cups Water
- 1 Cup Rolled Oats
- OR 1 Cup Hemp Seeds
- OR 1 Cup Raw Almonds
- OR 1 Cup Non-GMO Soya Beans
- OR 1 Cup Raw Cashews
- OR 1 Cup Poppy Seeds
- Pinch of Salt
- 2 Tsp Honey OR Maple Syrup OR 1 Tsp Vanilla Extract
- Soak your nuts/seeds/beans/oats in water overnight.
- For soya beans: once soaked, using your hands, gently rub the soya beans together to loosen skins. Swirl beans in water to allow skins to float to the top. Discard skins.
- Drain nuts/seeds/oats/beans and place in blender. Add 3 cups of clean water and flavourings of choice. Blend on high until smooth.
- For cashew milk: remove from blender and transfer to glass jar as is.
- For all other milks: strain blended contents through cheese cloth or a nut milk bag. Discard remaining fibre.
- For soya milk: place strained milk in pot and slowly bring to the boil while stirring. Allow to boil for 5 minutes before removing from heat. Allow to cool.
- Transfer milk to glass jar and store in fridge for 3 – 5 days.
Enjoy your homemade plant milk!
All the above ingredients can be found at Founder Foods, 2 Village Road, Kloof, South Africa. Shop now!