To make almond milk you will need 220 grams of raw almonds, half of teaspoon of vanilla extract and 4 cups of water. To begin the process you need to let the almonds soak overnight.
Some people recommend at least 8 hours of soaking but even if you go up to 12 hours, the almonds will be fine as they need to soften.
In the morning you can drain the water and add the 4 cups of fresh water together with the almonds and blend.
At this point, you can add the vanilla extract and mix everything together. If the taste is too strong for you, just use sweetening options which include honey and syrups.
You can liquid from the pulp using a clean cloth. Some people don`t throw the pulp away. They let it dry out and add it to oats for extra fiber.
You can store the almond milk in a closed bottle in the fridge for up to a week. For the best taste, you need to shake the bottle before serving.
You can drink almond milk by itself or combine it with other foods. In some parts of the world, almond milk is used in coffee or breakfast foods such as cereals.
Why drink almond milk?
Almond milk can be a healthy alternative to regular milk. It can be an option for vegans but it can also diversify the food sources of omnivores. Of course, almond milk cannot fully replace regular milk, but it comes with its own set of benefits:
Maintains a healthy weight
Given that almond milk contains just half the calories of cow milk; it can be an option for people looking to lose weight. It also comes with fewer fats.
Almonds are known for having healthy fats and could provide a healthy, short-term, alternative for people looking to lose some weight.
Comes with omega fatty acids
Typically found in fish, omega fatty acids are beneficial to the heart circulatory system. Almonds are also low in saturated fats and can be used to prevent high blood pressure. (1)
It improves strength
Almonds don’t contain as much protein as regular milk but you could still expect a gram of vegetable protein with each cup which will be highly digestible and can aid with muscle recovery.
Almond milk contains some B vitamins as well which can also help with recovering after intense physical workouts.
It provides nutrients to the bones
Although almond milk doesn’t provide as much Calcium as cow milk it can still add up to a quarter of the recommended daily intake.
Combined with other calcium and Vitamin D sources, almond milk can improve bone, joint, and teeth health. The lack of Calcium can lead to some conditions like arthritis.
It doesn’t contain lactose
Some people have lactose intolerance and can lose out on the Calcium, Vitamin D and proteins from cow milk. Almond milk can`t fully replace cow milk can be a solution for people with intolerance to lactose.
It doesn’t necessarily require refrigeration
Milk from almonds can be kept at room temperature up to a few days. This opens up various methods in which you can drink it throughout the day.
You can take it to work, gym or school or keep it in the car to drink throughout the day.
It’s good for the skin
Almond milk can contain up to half of the recommended Vitamin E intake.
Vitamin E is known for its healing properties and is used in the cosmetic industry to improve the health and the natural look of the skin.
It has a different taste
It doesn`t taste like cow`s milk. It doesn`t come from an animal which gives it a lighter texture and a different taste. If you don`t like the taste of raw almond milk you can use many healthy sweeteners to have a customized flavor.
It is easy to make
Almond milk doesn`t require complex techniques and is easy to make. As long as you let the almonds soak overnight, the rest of the process can take just a few minutes.
You can even make enough in advance to last through a whole week. You can also use the leftover pulp in some of your foods like cereals or cookies.
Almond milk can be an alternative to regular milk at least in terms of taste. When it comes to Calcium and Vitamin D, almond milk doesn`t compare as good. But given the high levels of healthy fats, omegas, and Vitamin E, almond milk can be a part of a balanced diet that can improve health.
Due to the low level of saturated fats, almond milk can also be used in weight loss plans.
If you consider that you could also store almond milk outside your fridge, you may end up with a healthy drink which can also be refreshing on hot summer days.