Vegetable milks are great allies for those who use diets that restrict animal milks, such as vegans. Those with lactose intolerance or allergies, or another element present in animal milks, also often replace animal milks with vegetables in their meals.
Generally, there is little variety of vegetable milks available in regular supermarkets, and when they are found, they are very expensive. Another disadvantage of industrialized vegetable milks is that they almost always contain preservatives, colorings, sugar and sweeteners, which causes many properties of these milks to be lost.
An alternative to processed vegetable milks is to make them at home. The process for obtaining milk from different types of grains and cereals is very similar. Most of the time it is necessary to soak the grain or cereal for a few hours, beat with water and strain, but this is not the rule. In some cases it is not necessary to soak or strain, making the process more practical.
Check below 13 recipes of different vegetable milks and learn how to make at home:
1. Soymilk: Among vegetable milks, soy milk is the best known. To do so simply soak the soy for 12 hours, beat in a blender with 3 cups of water for each cup of soy, strain and cook the liquid until the foam is gone. With the milk residue, called okara, it is possible to make cakes, cookies and even add to the green juice.
2. Peanut Milk: Peanut milk tastes similar to almond milk, with the advantage of being more economical. There are several ways to get this milk, depending on the taste of who will prepare it. It can be just soaked, shaken and strained, or as shown in the recipe, the milk can be boiled. Another option is to toast the peanuts before soaking it. The milk residue is ideal for the preparation of sweet delicacies such as cakes, cookies and cookies.
3. Almond Milk: In addition to being consumed pure, almond milk is ideal for use in recipes, as its flavor is one of the most neutral among vegetable milks. To do so just soak the almonds for at least 12 hours, beat in blender using 4 cups of water for each cup of almonds. If desired, add vanilla essence.
4. Sesame Milk: Sesame is a great food for lowering bad cholesterol, and your milk has more calcium than cow's milk. To prepare sesame milk you can use black or beige sesame. Soak for 8 to 12 hours, beat in blender with 3 or 4 cups of water and strain. With the residue of milk it is possible to make a sesame ricotta.
5. Flaxseed milk: Flaxseed has astringent function, meaning it is a great ally in fat loss. The use of this seed is also associated with the treatment of skin problems such as dryness, psoriasis, acne and allergies.
To make flaxseed milk leave the seeds moisturizing in water for 8 hours. Then, beat the flaxseed with water well, using 1 cup of water for every 2 tablespoons of flaxseed. Finish by straining. The tip of the author of the recipe is also to replace the water with coconut water or even a tea of your choice when making flaxseed milk.
6. Pumpkin Seed Milk: Pumpkin seeds are often discarded so that only pumpkin flesh is consumed. It is possible to make super nutritious vegetable milk with this seed that usually goes to waste. To make this milk just soak the seeds for 12 hours. For each cup of seeds use 4 cups of water, beat in a blender and strain.
7. Oatmeal: The biggest advantage of this milk is the preparation time. Unlike other vegetable milks, oats do not have to be soaked, milk is not cooked and the preparation is completed in a few minutes. For every 2 cups of powdered or flaked oats use 4 cups of water. Beat in a blender and strain. The milk lasts approximately 3 days in the refrigerator.
8. Rice Milk: Rice milk is one of the finest textured vegetable milks. You don't have to soak rice, but you have to cook. For the preparation use 1 liter of water for each cup of rice, which can be white or whole. Cook for 15 minutes, beat in a blender and strain. The residue can be used in salty dishes such as soups, broths and pies.
9. Brazil nut milk: Brazil nut milk is a great substitute for cow's milk in salty dishes. It can be used in white sauce and can replace sour cream.To do so use 500ml of water for every 8 nuts, beat the nuts in a blender, add water and strain.
10. Cashew Nut Milk: To make this milk use 1 liter of water for every 100g of cashews. Soak for at least 8 hours, blend the nuts with 300ml of water for 1 minute, add the remaining 700ml of water and beat well. Strain on a very thin cloth so that no residue wipes. If desired add vanilla essence.
11. Walnut Milk: The medicinal properties of nuts are many. These include reducing the risk of diabetes and increasing serotonin levels, which are responsible for good mood. To make walnut milk simply beat 2 cups of water to each walnut cup and strain until you get the desired texture.
12. Sunflower milk and yam: This milk is very energetic and a great source of vitamin E. To prepare it soak the sunflower seeds for 12 hours. Then beat the sunflower seeds with water and a small peeled and chopped yam. Milk can be stored for one day only in the refrigerator.
13. Quinoa Milk: Quinoa milk is quick and easy to prepare. Use 2 cups of water for 4 tablespoons of quinoa. Put everything in the blender and soak for 15 minutes. Then beat for 1 minute and it is ready. No need to strain.
6 advantages of consuming vegetable milk
For vegans and intolerant or allergic to animal milks, we know that vegetable milks are great choices. Nutritionist Roseli Ueno Ninomiya informs, however, that vegetable milks may not have protein, calcium and other properties present in animal milks. The nutritionist also states that she prefers the name vegetable drink: "It is not because it is made of rice that it will have proteins, or even those of quinoa have very little protein," says Roseli.
Vegetable drinks or milks, however, may have several different advantages and properties over animal milks. With the help of nutritionist Roseli Ueno Ninomiya we listed below some advantages of consuming vegetable drinks, check out:
1. They can be consumed by anyone, as long as they are not allergic to the vegetable used to make milk;
2. They are great hydration options to take throughout the day;
3. For diets with restricted milk can act as substitutes in recipes such as cakes, breads, creams, pies and others;
4. They don't have saturated fats, so they don't raise bad cholesterol;
5. They are sources of minerals such as potassium and B vitamins;
6. Depending on the vegetable used for preparation are great sources of fiber.
By following a healthy and balanced diet, vegetable milks can complement your diet. Remembering that each person may have specific needs for daily nutrient consumption. See a nutritionist to know yours.
Also get to know one of the most tasty and rich options: vegetable coconut milk!
10 Homemade Nut & Non-Dairy Milks, Vegan Recipes + FREE EBOOK! (April 2024)
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