Best Alternate To Cow's Milk - How To Make Plant Based Non-dairy Milk

Homemade Almond Milk Recipe | Vegan Option

Cow’s milk is considered a staple diet for kids, adults and even the older ones. It is consumed in different forms - as a beverage for tea and coffee, poured on cereal and added to smoothies.

While it is a preferred choice for many, while others don’t drink milk as a personal preferences, dietary restrictions, allergies or intolerance's.

Today there are a number of non-dairy alternatives available. Let’s explore one such healthy substitute for cow’s milk.

Almond Milk, one of the most popular milk alternatives and is the lowest calorie plant milk. It’s served at cafes and restaurants due to the high demand, accessibility, and health benefits.

It contains protein, fiber, calcium, vitamin E, and healthy monounsaturated fats. One cup (240 ml) of unsweetened almond milk contains 30–35 calories, 2.5 grams of fat, 1 gram of protein and 1–2 grams of carbohydrates.

Facts on Dairy Milk:

Cow’s milk holds an impressive nutrient profile. It’s rich in high-quality protein and important vitamins and minerals, including Calcium, Phosphorus and Vitamin B.1 cup (240 ml) of whole milk provides 146 calories, 8 grams of fat, 8 grams of protein and 13 grams of carbohydrates.

Cow’s milk is not a suitable option for everyone. Below are a few reasons to it.

Milk Allergy:
2–3% of kids Under the age of three are allergic to cow’s milk. This can cause a range of symptoms, including rashes, vomiting, diarrhea and severe anaphylaxis. Around 80% of kids outgrow this allergy by age 16.

Lactose Intolerance:
An estimated 75% of the world’s population is intolerant to lactose, the sugar found in milk. This condition happens when people have a deficiency in lactase, the enzyme that digests lactose.

Dietary Restrictions:
Some people choose to exclude animal products from their diets for ethical or health reasons. For example, vegans exclude all products that come from animals, including cow’s milk.

Potential Health Risks:
Some people choose to avoid cow’s milk due to concerns over potential Contamination, including antibiotics, pesticides and hormones.

Preparation Time: 10 Minutes
Soaking Time: 6 Hours
Total Time:  6 Hours 10 Minutes
Cuisine Type: Gluten Free / Vegan
Serving: 2
Course Type: Beverages

Ingredients: 
Raw Almonds – 20 Nos.

Dates – 4 - 6 Nos
Water – As required

Optional: 
Vanilla Extract – 5 Ml
Coco Powder –  1 Tbsp

Method of Soaking: 
Soak almonds overnight 

Method of Preparation: Almond Milk
Step 1
Soak almonds in a large bowl for 6 hours. 
Note: Avoid closing the lid.   

Step 2
Drain the water completely after 6 hours and remove the peel of the almond skin. 

Step 3
Add almonds and deseeded dates into a blender jar. 

Step 4
Then add water to the blender and blend them until it become a smooth puree. 
Note: Avoid excess water as it doesn't convert to a paste form. 
Step 5
Transfer almond milk to a glass for serving.

Your yummy Almond Milk is ready to serve!

 

Optional: 
1. You can add honey as a sweetener. 
2. Add Vanilla extract for flavor. 
3. Your favorite fruit like banana, mango or strawberry can be added. 

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