Hey guys! I hope everyone is taking care this winter, staying hydrating, eating plenty of greens and bundling up because it is chilly! This month, I’m launching a Kitchen Staples series, which will include guides on how to keep essential plant based foods in arms reach. Today, I will begin the series with a How to: Guide to Nut Milk + a creamy cashew milk recipe that will be your go to ingredient for Matcha lattes, chia pudding, porridge and so much more! Let’s get started.
WHAT IS NUT MILK?
Nut Milk is a plant-based and affordable alternative to animal (cow, goat, sheep) milk. It is delicious, creamy and can be substituted for animal milk.
WHY NUT MILK
Nut milk has stepped up as an alternative for those who cannot or choose not to consume animal based milks, namely cow’s milk. Most people have a difficult time digesting cow’s milk because it requires the enzyme, lactase, in order to break down the carbohydrate lactose found in milk. Lactase typically is less available as we age and certain populations like the Eastern Asian’s and eastern European’s are more likely have less or no lactase availability, causing difficulty digesting.
YOU ARE WHAT YOU EAT…
Including what your food has eaten. Unfortunately not all dairy farms operate under best practices. Cows in mass factory farms are often living in unkempt environments, where medications including antibiotics are given to stave off disease, you can read more about the protocol for dairy farms here to form your own opinion. If you do choose to consume cows milk opt for a reputable brand with high quality standards for their cow’s and milk production.
Milk Allergy vs. Lactose intolerance
Lactose intolerance happens when there is not enough of the enzyme lactase to digest the sugar in milk, which cause the undigested carbohydrate to ferment in the intestine, creating gas, bloating and abdominal discomfort.
VS.
Milk allergy is when your immune system has a reaction to milk proteins in milk casein and whey. Responses can vary from a severe to mild, depending on the individual.
Symptoms of milk allergy:
- Hives,
- Wheezing
- Vomiting
- Itchy skin or rash
- Watery eyes
- Runny nose
- Upset stomach
- Anaphylaxis
Calcium and Milk
Calcium is an important nutrient for our nerves it helps us move our body, transport blood and send out important signals to our brain by activating hormones and enzymes. Calcium is found in soil and plant roots absorb this calcium from the plants they eat. Cows milk has been promoted as the best source of calcium for years. However there are other ways to reach your calcium needs through plant foods. More is not always better. Kale 1 cup = 100mg calcium, 1 oz. chia seeds have 179mg calcium, 2 tablespoons of tahini has 120 mg calcium and 1 oz. almonds 80mg of calcium. The recommended daily allowance (RDA) is 1000mg, which reflects an average daily level that meets needs for all healthy individuals. Focusing on a variety of plant sources to reach your calcium needs.
Factors that can affect calcium absorption:
- Age: Efficiency of calcium absorption decreases as people age.
- Vitamin D: increases calcium absorption.
- Oxalic acid and phytic acid found in vegetables like spinach or whole grains, respectively, can reduce calcium absorption. (If you are consuming a variety of food you do not have to be concerned about these compounds.)
Plant-based Calcium Containing Foods:
Broccoli
Kale
Collards
Brussels sprouts
Butternut squash
Cauliflower
Almonds
Chia seed
Hemp seed
Sesame seeds.
White beans
Pinto beans
How to use Nut Milk
Chia Seed Pudding
Porridge
Cereal
Soups
Sauces
Smoothies (like this Pumpkin Pie Smoothie)
Turmeric Latte
Homemade Nut Milk
Some store bought nut milks are fortified with calcium, vitamin D and may have controversial ingredients like carrageenan, a derivative of seaweed that is a suspected carcinogen. If you choose to purchase per made nut milk choose ones without carrageenan.
Making homemade nut milk is very simple, affordable and tastes delicious! There are so many different nut seed combinations and ways to go about making it. I usually make this about 1-2 x weekly because it can be used for so many For basic nut milk the recipe is simple…
NUT + WATER = NUT MILK
Add in spices like nutmeg, cinnamon, clove or turmeric. Or get creative using different nuts/seed combos and herbal teas instead of water for a richer flavor.
- 1 cup organic whole raw cashews
- 4 cups filtered water
- pinch of salt
- Submerge cashews in water and soak for 1 hour
- Drain water
- Add soaked cashews, 4 cups water, and salt to high speed blender
- Blend for 1 minute on high speed
- Store in glass container for 3-4 days
Be well!
J
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