The world is going vegetarian and some are even going vegan. In these changing times, it is important to know the health benefits of superfoods, dried fruits and nuts.
With almond milk gaining popularity, nut milk is also gaining popularity. Not only is nut milk good for gut health, it’s also organic and super easy to make.
Here’s a basic recipe for homemade nut milk:
1 cup raw walnuts
4 cups filtered water (for soaking)
4 cups of filtered water (to blend)
Optional sweeteners and flavorings: 1-2 tablespoons maple syrup, honey, or pitted dates; a splash of vanilla extract.
Soak the nuts: Place the raw nuts in a bowl and cover them with about 4 cups of filtered water. Let the nuts soak for at least 4 to 8 hours or overnight. Soaking helps soften the nuts and can make the milk creamier.
Rinse and drain: After soaking, rinse the nuts thoroughly under cold running water. Discard the soaking water.
Mix with water: In a blender, combine the soaked walnuts with 4 cups of fresh filtered water. If you want a sweeter milk, add your preferred sweetener (maple syrup, honey, or pitted dates) and any optional flavoring (vanilla extract).
Mix until smooth: Blend the mixture on high speed for about 2 minutes or until the nuts are finely ground and the mixture appears smooth.
Strain the milk: To strain nut milk, use a nut milk bag, cheesecloth, or a fine-mesh strainer placed over a bowl. Pour the blended mixture through the strainer, separating the liquid from the pulp.
Squeeze or press: If you use a nut milk bag or cheesecloth, squeeze or press to extract as much liquid as possible. If using a fine mesh strainer, use a spoon to press out the liquid.
Save milk: Transfer the strained nut milk to a glass jar or container with a lid. Store in the refrigerator for up to 3-4 days. Shake well before use as it may separate naturally over time.
These are the benefits of consuming homemade Nut Milk:
Rich in omega-3 fatty acids:Walnuts are a good source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Omega-3s are essential for heart health, brain function, and reducing inflammation.
Heart health:The omega-3 fatty acids in nut milk, along with other nutrients such as magnesium and antioxidants, may contribute to cardiovascular health by lowering cholesterol levels and supporting overall heart function.
Antioxidant properties:Walnuts contain antioxidants, including polyphenols and vitamin E, which help neutralize free radicals in the body. Antioxidants play a role in reducing oxidative stress and inflammation.
bone health:Nut milk is often fortified with calcium and vitamin D, which are essential for maintaining strong, healthy bones. These nutrients contribute to bone density and help prevent diseases such as osteoporosis.
Yessupports brain function:The omega-3 fatty acids in walnuts are associated with cognitive function and may contribute to brain health. Consumption of nut milk may support memory and potentially reduce the risk of age-related cognitive decline.
Plant-based protein:While not as high in protein as other plant-based milk alternatives, nut milk still provides a moderate amount of protein. Protein is essential for muscle repair, immune function, and overall body maintenance.
Vitamins and minerals:Nut milk may contain essential vitamins and minerals, including B vitamins, magnesium, phosphorus, and copper, which play various roles in supporting overall health.
Dairy-free alternative:For people who are lactose intolerant, allergic to dairy, or follow a vegan or plant-based diet, nut milk serves as a nutrient-dense, dairy-free alternative.
Digestive health:Walnuts contain dietary fiber, which is beneficial for digestive health. Eating foods rich in fiber helps regulate bowel movements and promotes a healthy intestinal microbiome.
Weight control:Nut milk has fewer calories than some cow’s milk alternatives and contains healthy fats that can contribute to satiety. Including nut milk in a balanced diet can help control weight.