Fancy a tea or coffee that’s sweetened with homemade condensed oat milk? You are in luck because this recipe requires three ingredients and 15 minutes of your time. The condensed oat milk is sweet, thick, rich, and perfect for any tea, coffee, milkshake, or creamy beverage. You can also use it in myriad dairy-free or vegan baking applications. Drizzle it over scones, cakes, biscotti, and more!

There are not too many (if any) non-dairy condensed milk options available for purchase. Commercially available condensed oat milks are very rare, but you can sometimes have luck with condensed coconut milk. Because they are not easy to find, we wanted to provide you with an easy homemade option. All you need is the ingredients, a blender, a saucepan, and some of your precious, valuable time.

After you blend the ingredients, strain the blended mixture through a nut milk bag, cheesecloth, or fine mesh sieve. Pour that strained liquid into a saucepan and heat slowly while whisking frequently. This step is very important because you want the mixture to thicken evenly. The frequent whisking and heat will thicken the liquid, but be mindful that this can take three to five minutes. Just be patient and remove the saucepan from the stove once it reaches your desired consistency.

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Are you an almond milk fanatic, or do you prefer oat milk? Maybe you enjoy macadamia nut milk or hemp seed milk instead. There is nothing wrong with these non-dairy milk alternatives; rather, quite the opposite, so long as you buy the unsweetened varieties with minimally processed ingredients. Better yet, if you make your own plant-based milks then you are really killing the game. We will say, though, that if you have never tried cashew milk, you are in for a treat, especially with this recipe.

Cashew milk can be quite expensive in stores, so making it at home may help you save a little money. Plus, as you know by now, making your own nut or seed milk is an incredibly easy process, especially if you have a nut milk bag. In the case of this recipe, the cashew milk offers a warm, sweet, and slightly richer flavor than your typical store bought variety. It also drinks smoother and has a creamier texture, which is great if you want to add this to your post-cleanse cup of coffee.

The great thing about this cashew milk, besides the highly addictive flavor, is its versatility. It goes great in smoothies, baked goods, energy balls/bars, cereal, or coffee. The options are truly endless and you can feel great about enjoying this cashew milk because it doesn’t contain the emulsifiers, thickening agents, added sugars, or preservatives, all of which are usually in store bought varieties. If you like this recipe and want to see more like it, drop a comment below so we know!

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You don’t have to go far to find some sort of plant-based milk these days. Rice and soy milks used to exist on dusty shelves hidden in a long-forgotten corner of a store. With a growing demand for dairy-free alternatives, though, you can easily find nut or seed milks at most grocery stores or supermarkets. If you frequent coffee shops, there are myriad non-dairy milks you can add to your coffee drinks. 

With the sheer amount of options, though, how do you know which one is right for you? Your taste buds do play a role in this decision, but so do nutritional labels. While many plant-based milks can seem more appealing and healthier than regular dairy milk, this isn’t always the case. Often times, plant-based milks contain excess sugars, preservatives, thickeners, and more, all of which detract from their health benefits.

Why Drink Plant-Based Milk?

Dairy alternatives are substitutes for regular dairy milk. Produced from a plant, nut, or other substance, non-dairy milks do not contain lactose, making them great options for lactose intolerant people. In fact, allergies or intolerances are the two primary reasons that so many plant-based milk alternatives exist. Additionally, non-dairy milks are excellent options for people following certain diets that avoid animal products. Ultimately, though, people have different reasons and needs for consuming plant-based milk alternatives. Just remember to choose the varieties that are low in added sugars and preservatives. Continue reading to learn about the best milk alternatives according to dietitians. 

Hemp Milk Is Best For Vegans

Why would one non-dairy milk be better than another for vegans? Well, hemp milk is naturally rich in protein and omega-3 fatty acids, which promote optimal brain and heart function. Most omega-3s exist in fish, which you don’t consume while adhering to a vegan diet. Hemp seeds happen to be some of the best plant-based sources of omega-3s and protein. In fact, hemp seeds are complete proteins, meaning they contain all of the essential amino acids. 

Flax Milk Is Best For Omega-3s

Although hemp seeds are excellent sources of omega-3s, flax seeds provide the most ALA omega-3 fatty acids per ounce. Omega-3s help promote optimal brain and heart function, but they may also reduce inflammation and promote immunity. Another benefit of flax milk is that it is naturally cholesterol-free. Plus, it tastes great!

Oat Milk Is Best For Fiber

It’s a fact that many people fail to consume the recommended daily amount of fiber. One thing about oat milk is that the nutritional information varies from one brand to the next. Different manufacturers use different types of oats, which can dictate the fiber and general nutritional content. Oat milk may be the closest in flavor to regular dairy milk, making it a popular non-dairy alternative. Because it is rich in fiber, oat milk may help lower cholesterol and keep you full for longer. The only thing to keep in mind is that oat milk is relatively high in sugar, calories, and carbohydrates. 

Cashew Milk Is Best For Cooking

When it comes to dairy-free cooking, certain plant-based milks do not fair well with heat or don’t provide the necessary thickness. Unsweetened cashew milk, however, offers a rich and creamy consistency, making it an excellent choice for sauces, vegan cheeses, and ice cream. Depending on the brand, cashew milk can be a bit pricier than other plant-based milks. Additionally, cashew milk is quite calorie-dense, meaning it may not be the best choice for weight-conscious people. 

Coconut Milk Is Best For Active People

Why is one plant-based milk better than another in regards to activity? Well, coconut milk is rich in potassium, an electrolyte that helps support hydration and muscle and nerve function. Potassium is also essential for people looking to naturally lower blood pressure, as it works to reduce the amount of sodium in the body. There are a couple different varieties in regards to coconut milk, full-fat and lite being the two primary options. Undiluted, full-fat coconut milk is great for curries or soup, while lite coconut milk is better for drinking. 

Almond Milk Is Best For Weight Management

In general, one cup of unsweetened almond milk contains less than 40 calories per serving, which is great for those who track what they eat. Almond milk exhibits a nutty flavor, making it ideal for baking and smoothies. Rich in vitamin A and other antioxidants, almond milk helps the body fight free radicals that can cause inflammation. The main thing to remember is to check the label before you purchase. Many almond milk varieties contain excess sugar and thickeners. MALK is an excellent brand for store bought almond milk, but you can easily make your own!

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When you go to the grocery store and peruse the plant-based milks, it seems that more and more varieties appear. It’s as if milk can be made out of anything! There’s almond milk, coconut milk, rice milk, oat milk, cashew milk, hazelnut milk, walnut milk, pistachio milk, hemp seed milk and many more. All of those dairy alternatives are healthy, right? Well, not entirely.

Before you randomly grab a carton of pea milk or almond milk off the shelf, keep in mind that they can be unhealthy. Much like dairy milks, plant-based milks can also be bad for your health. For example, dairy milks can contain added hormones and antibiotics, while some plant-based milks have emulsifiers, carrageenan, and added sugars.

In theory, plant-based milks should only contain water and the nut, seed, or grain that the milk is made out of. Almonds and water yield almond milk and oats and water yield oat milk. Of course, it’s always possible to add a little sea salt and raw agave or stevia to sweeten when you make it yourself. Some reputable brands (stored in the refrigerated section) produce plant-based milks with minimal ingredients. Because of this, they tend to have a shorter shelf-life, especially after opening. Plant-based milks that don’t require refrigeration tend to contain more preservatives. 

Plant-based milks are not always healthy, but they have the potential to be. Avoid plant-based milks that contain the following ingredients. 

Vegetable Oils

It’s very common for nut and seed milks to contain sunflower seed oil, safflower oil, corn oil, soybean oil, or even canola oil. These do not belong in your plant-based milks. The vegetables, from which manufactures extract the oils, are commonly sprayed with heavy pesticides and GMOs. Corn and soybeans are the worst of the worst. On top of this, manufacturers use toxic solvents, high heat, and other agents that compromise the fatty acid structure of the plants. 

Emulsifiers

The two most popular emulsifiers in plant-based milks are xanthan gum and guar gum. Xanthan gum is a thickening agent made from fermenting yeast with corn or another sugar source. Not only can xanthan gum cause digestive discomfort and weight gain, but it may also increase the risk of colitis and other intestinal disorders. Guar gum, on the other hand, is from a bean plant. It’s very difficult to digest because of the highly processed nature. These are thickening agents that manufactures use to give plant-based milks a similar texture to dairy milks.

Evaporated Cane Juice, Cane Sugar, Or Cane Syrup

As a general rule of thumb, an ingredient list that has any term with the word “cane” in it is not the healthiest food item. Cane is code for sugar, and it does not refer to freshly juiced sugar cane. Cane sugar is devoid of nutrients and is 99% sucrose, which is pure sugar. This is harmful to blood sugar and overall health. Please avoid any plant-based milk that contains evaporated cane juice, cane sugar, of cane syrup on the ingredient list. It’s better to purchase a healthy, unsweetened variety and add your own healthy sweetener. Raw agave nectar, stevia, grade A maple syrup, or raw coconut nectar are healthier sweeteners. 

Natural Flavors

Unfortunately, there is nothing natural about natural flavors. It’s common to see “natural flavors” on many ingredients lists, but what are they? Natural flavors can indicate artificial sweeteners or forms of monosodium glutamate (MSG). If you want to know exactly what’s in your plant-based milk, avoid any variety that has “natural flavors” on the ingredient list. 

Vitamin D2

Natural vitamin D that the human body produces after sun exposure is vitamin D3. In their whole forms, vitamins are very beneficial for the body, even necessary for optimal health. They are some of the primary factors for maximum nutrient absorption. The same cannot be said for synthetic vitamins like vitamin D2. This synthetic vitamin is an isolated form of natural vitamin D, and the body cannot properly absorb it. There are no real benefits to the body; in fact, it may even do more harm than good. Many health experts believe that vitamin D2 desensitizes D3 receptors, which can increase the risk of vitamin D deficiency.

Carrageenan

Several studies confirmed carrageenan’s link to diabetes, chronic inflammation, and certain cancers. It comes from red seaweed and manufacturers add it to many processed foods and beverages as a thickening agent. Researchers found that carrageenan is very harmful to the digestive tract. In fact, the common use for it is to induce colitis in lab animals. According to the World Health Organization (WHO), carrageenan is a potential human carcinogen. 

Just because you purchase plant-based dairy alternatives, don’t think that you are automatically healthier. Be on the lookout for the ingredients in this article and avoid them at all costs. 

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Is flax milk your new favorite beverage to drink? If it isn’t already, it’s about to become your new favorite plant-based milk. Many people cannot properly digest because they are lactose intolerant. In fact, roughly 65% of the human population has a reduced ability to digest lactose. Luckily, we live in a time when there are more plant-based milks than we know what to do with. You can enjoy everything from hazelnut milk and hemp seed milk to macadamia nut milk and this homemade flax seed milk.

For people with nut allergies who struggle to find nut-free dairy alternatives, flax seed milk is an excellent choice. Flax seeds contain beneficial polyunsaturated fatty acids, including omega-3s and omega-6s. In fact, flax seeds are one of the richest dietary sources of alpha-linolenic acid (ALA), which is an essential omega-3. The body cannot produce it, so you have to obtain it via your diet. According to studies, ALA can help reduce the risk of cardiovascular disease and blood clots. It also helps to reduce triglyceride and cholesterol levels.

Next time you need a plant-based milk option, turn to this recipe. It will always be here for your enjoyment. And don’t forget to explore our other plant-based milk recipes in our recipe section.

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If you can’t have alliteration in your recipe title, is the recipe even good? We understand that words have no bearing over flavor, which this recipe doesn’t lack. Hazelnut milk is downright delicious, which explains why most people enjoy it as a coffee creamer flavor. Aside from being wonderfully nutty and nutritious, hazelnuts may also help to lower cholesterol levels and improve insulin resistance. They are naturally rich in vitamin E, healthy fats, dietary fiber, and protein.

Studies found that the fiber in hazelnuts helps to reduce constipation by moving food through the digestive tract. Hazelnuts also contain antioxidants that work to protect against cellular oxidation. That means that hazelnuts work to keep your cells safe and healthy. The vitamin E in hazelnuts also shields your cells from harmful bacteria. Lastly, hazelnuts may also reduce your risk of inflammation. One study found that people who ate hazelnuts actually reduced inflammatory markers.

Does eating hazelnuts have the same effect as drinking hazelnut milk? Yes, provided there are no additional preservatives, thickeners, emulsifiers, and gums in it. Homemade hazelnut milk, like this recipe, offers the same benefits. Additionally, feel free to add your desired amount of sweetener (raw agave nectar works best) or alcohol-free vanilla extract to flavor the milk.

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If you love cheese, prepare for this vegan ricotta cheese to blow you away. This non-dairy ricotta rendition mimics the texture and flavor of the real deal. The reason the recipe calls for slivered almonds is because, after blending, they provide that same graininess that’s signature to ricotta. It also makes it easy to spread or scoop, so you can make vegan lasagna or put it on crackers.

We do have one important piece of advice for this recipe: make sure to buy coconut cream, not coconut milk. The coconut cream, which comes in a can, is richer and creamier than coconut milk. The two are often in the same section of the grocery store, so make sure you choose coconut cream. If your grocery store doesn’t have coconut cream, full-fat coconut milk will suffice.

Lastly, there are two final tips for the recipe. The first tip is to soak your slivered almonds for about one hour. You drain the soaking liquid when you are ready to blend the vegan ricotta. The second tip is to use either a high-speed blender, not a food processor. The blender yields a much smoother, creamier texture. We hope you love it!

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Non-dairy milk alternatives are some of the most popular beverages on the market. With increasing dairy sensitivities and a greater interest in plant-based diets, people turn to dairy-free milks. Macadamia nut milk, almond milk, oat milk, hemp seed milk, and more plant-based milks are available at grocery stores, coffee shops, and smoothie shops across the country.

One report claims that sales of non-dairy milks experienced a 60% increase since 2012. Roughly one in five Americans claims that they consume less dairy for health reasons. Out of all the non-dairy milk alternatives, almond milk reigns supreme. A 2020 report found that almond milk sales grossed $1.5 billion. Just because it is the most popular, does that mean it is the healthiest non-dairy milk? Continue reading to find out.

What Is Almond Milk?

Pure almond milk contains two ingredients: almonds and water. To make almond milk, blend almonds and water together, pour this mixture through a cheesecloth or nut milk bag, and strain the liquid. You can add sweeteners or flavorings as you please. Store bought almond milks can contain more chemicals, gums, emulsifiers, preservatives, or sweeteners to extend shelf life. Some varieties are also fortified with vitamins and minerals. 

A Nutritional Breakdown Of Almond Milk

The nutritional profile of almond milk will vary depending on the formulation. Vanilla almond milk that contains sugar is unhealthier than unsweetened almond milk. That isn’t to say that unsweetened almond milk is super healthy. Many unsweetened varieties contain gums, thickeners, and preservatives to remain shelf stable. Homemade almond milk, however, is much healthier for you. The difference is that homemade almond milk goes bad in about three days. On average, though, one cup of unsweetened almond milk contains:

• Calories: 39
• Fat: 3 grams
• Protein: 1 gram
• Carbohydrations: 3.5 grams
• Fiber: 0.5 grams
• Calcium: 24% of the recommended daily intake (RDI)
• Potassium: 4% of the RDI
• Vitamin E: 110% of the RDI
• Vitamin D: 18% of the RDI

Almond Milk Vs. Dairy Milk

Some people refuse to accept plant-based milks. They are steadfast in their belief that cow’s milk is the best liquid for healthy bones. Despite scientific reports claiming this as false, people are familiar with cow’s milk and less familiar with almond milk. Almond milk is much lower in calories and it is naturally lactose-free. About 65% of the human population has a reduced ability to digest lactose, meaning they are lactose intolerant. This can lead to digestive issues, mucus accumulation, and inflammation. On the other hand, some people cannot digest almond milk because it contains carrageenan. Others are simply allergic to tree nuts. Cow’s milk is also high in fat and there are many ethical concerns about modern dairy farming practices. The hope is that dairy lovers come around to experiment with plant-based dairy alternatives like almond milk.

How Healthy Is Almond Milk?

As we discussed earlier, not all almond milks are created equal. Sugary, chocolate, or vanilla almond milks will have excess sugar and preservatives. One cup of these varieties can contain up to 12 grams of added sugar, which is about three teaspoons. That’s half of the RDI for adult women, according to the American Heart Association. Almond milk can be healthy, though, especially if you make your own. There are also varieties that only contain almonds, water, and sea salt. One of those brands is MALK, which is excellent!

If you make your own almond milk (click here for the recipe), you’ll be better off. All you need are almonds, a blender, water, vanilla extract (optional), sea salt, raw agave syrup (optional) and a nut milk bag or cheesecloth. Making almond milk is a very easy process that takes ten minutes or less. You know what’s going into your beverage and it won’t contain any added gums, thickeners, emulsifiers, or sweeteners that can make it unhealthy. 

Conclusion

Almond milk has the potential to contain unwanted, harmful ingredients to your health. Think of almond milk like reusable bottles: some are cheap and made from plastic, while others have better insulation and are stainless steel. If you want to purchase almond milk in the store, make sure to purchase varieties with simple, recognizable ingredients. Otherwise, it’s better to make your own. And finally, drinking almond milk helps to cut down on your consumption of dairy, which will only benefit your health in the long run.

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Tired of the same old dip for your raw veggies? Do you need a little extra kick that elevates your zucchini noodles? This creamy cilantro jalapeno lime sauce has a buttery texture and wonderfully spicy flavor. We could put this sauce on anything. In the words of Guy Fieri, “This is so good you could put it on a flip flop and eat it.”

The great thing about this sauce is that you can eat it during and after your cleanse. It comes together quickly because the only thing you need is a food processor or high speed blender. The food processor is definitely the better tool for the job, though. You’ll impress your own taste buds, in addition to anyone who tastes it. It’s bold, spicy, healthy, and delicious!

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A green smoothie doesn’t have to taste like a freshly-mowed lawn, people. When you make it right, a green smoothie is perfectly balanced, with notes of sweetness that cut through the slightly bitter greens. For instance, this smoothie contains bananas and dates, two sweet ingredients.

The most important thing to remember when you make a kale smoothie is this: do not blend the thick stems. The reason for this is because they’ll make your smoothie taste extremely bitter. Now that you have that information, let’s blend this smoothie!

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