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By: Yolanda Bertaud

I’ve always been a big fan of almond, coconut & rice milks. It’s a good source of nutrition with vitamins and minerals, an excellent alternative for vegans and for those who suffer from lactose intolerance and from soy allergies. Each has it’s own distinct flavors and properties. You can customizing your milks to your own personal palate, you may add natural flavors/sweeteners that will enhance the taste. All milks (organic raw almonds, coconut, rice), can be used for smoothies, shakes, coffee, tea, cereals, and in most anything you use regular milk for. ~It’s a good alternative from Cow’s MILK – American dairy milk is genetically-modified unless it’s labeled “NO rBGH”! Correction, it still would be GM even without No rBGH, because our cows (in the U.S.) are fed GM crops of corn and soy! Genetically-engineered bovine growth hormone (rBGH) in milk and dairy cows fed with GM corn/soy, increases cancer risks.~

Just be sure once you make a fresh batch of your favorite raw milks, keep it refrigerated no more then five days in a glass container. Natural separation will occur, so shake it before using. It’s easy, fun, and you’ll enjoy the health benefits of each…

Things you shall need: Nut Bag or extra fine strainer, blender, large glass storage jars/containers.

Organic Almond Milkalmond-milk

  • 1 cup raw almonds
  • 4 cups filtered water
  • Pinch of sea salt
  • 1 tbsp pure vanilla extract (optional)
  • 1 tbsp Organic Carob Powder – alternative to chocolate (optional)
  • 3 tbsp raw honey (optional) or
  • 2 to 3 Dates – for a natural sweetener (optional) or
  • 2 Tbsp of Raw Agave Nectar (optional)

(Raw Agave Nectar, Dates, and Honey are all full of nutrients).

Instructions:

  • Soak the nuts in water for 12 hours. You should rinse and drain the nuts at least once during this period.
  • Combine the nuts with the filtered water in a blender. Break all the nuts down but don’t let the blender heat the mixture.
  • Strain the mixture through the nut bag, or a cloth coffee strainer.
  • Add sea salt and your optional flavors and sweeteners, mix thoroughly.
  • The milk should keep for no more then five days in a glass container, refrigerated. Shake contents before use each time.

Here are 6 benefits of almond milk:

Benefit #1: Weight Management

Plain almond milk without added sugars or flavoring contains 60 calories per each 8 oz serving size. This option works well for people looking to lose or maintain weight.

The low caloric content of almond milk causes less of an impact on our totally daily consumption of food calories. Some milk varieties contain more sugars than the cereal that they get combined with.

Benefit #2: Heart Health

Almond milk contains no cholesterol and only 5 mg of sodium per serving. Consuming foods low in sodium and cholesterol help us to maintain better heart health and normal blood pressure.

Without cholesterol, almond milk also decreases our chances of gaining bad cholesterol levels, all while increasing the good cholesterol levels. Almond milk also contains 150 mg of potassium in every serving. This mineral works to promote healthy blood pressure.

Benefit #3: Blood Sugar Friendly

Unlike other milk alternatives, the plain almond option contains only 8 grams of carbohydrates per serving. The 7 grams of sugars that make up the carbohydrate content have a limited affect on our blood sugar levels. When we consume simple sugars, our metabolic functions tend to miss the nutrients, storing much of the carbs as fat.

Instead, the low amount of sugars in almond milk have a low glycemic nature, meaning our bodies fully digest them and use them as energy. Diabetics benefit from this characteristic as well.

Benefit #4: Bone Health

Almond milk contains 30% of our recommended daily value of calcium and 25% of Vitamin D. These nutrients work together to build strong bones in men, women, children and infants.

Vitamin D also helps improve immunity and cell function. Some studies have shown that Vitamin D helps decrease osteoporosis and even Alzheimer’s disease. The magnesium in found in almond milk helps absorb more of the calcium provided by the nutritious beverage.

Benefit #5: Skin Care

Every serving of pure almond milk contains 50% of our recommended daily value of Vitamin E. This powerful nutrient has antioxidant abilities in that it helps regulate Vitamin A use and availability.

More importantly, Vitamin E acts the primary regulatory nutrient that improves skin health.

Benefit #5: Eye Health

The moderate levels of Vitamin A found in almond milk helps keep our eyes functioning properly. Vitamin A directly influences the eye’s ability to adjust to differences in light.

Benefit #6: More Muscle Power

Even though almond milk only contains 1 gram of protein per serving, it does contain B Vitamins in the form of riboflavin, plus other muscle regulating nutrients like iron. Each serving of almond milk contains about 4% of our recommended daily intake of iron, which helps muscles absorb and use protein for energy, growth and repair.

Iron also regulates certain cell functions like oxygen absorption.

Related posts:

Organic Coconut Milk

Using coconut flakes you can make your own coconut milk! This will not be like the coconut water/milk from the coconut can you can buy in the stores. This is much thinner then coconut can milk without all the additives.

I use a higher ratio of coconut flakes to water to make a richer coconut milk. But you can certainly water it down to make it go further, and you can also make a weaker second batch of coconut milk by reusing the coconut flakes one more time. It would be similar to the consistency of regular milk.

Ingredients:

  • 2 cups of raw organic unsweetened coconut flakes (organic to avoid sulfites)
  • 4 cups of filtered hot water

Instructions:

  • In a pot, heat water right before boiling point
  • Place hot water into blender with the coconut flakes, let it sit for 1 to 4 hours
  • Blend to puree but do not let the unit overheat (this can be done in one batch if you have a large blender)
  • Pour into cheesecloth or large nut bag, strain it through well
  • The milk should keep for no more then five days in a glass container, refrigerated. Shake contents before use each time.

* (optional) Another way of making coconut milk from the actual coconuts ~ a tutorial: how to make coconut milk

Coconut Health Benefits:

(Note: to learn more about the health benefits of coconuts and why the saturated fat in coconuts is not the same as the saturated fat in animal foods click HERE)

YouTube ~ http://www.youtube.com/watch?v=myJEdRhd5GI

Rice Milk – Horchata (Cinnamon Rice Milk)

First, I highly recommend this excellent link on Rice Milk information ~ please read ~

How To Make Rice Milk And Stop Supporting Rice Dream

Ingredients: 

  • 1 cup cooked organic brown rice
  • 4 cups water
  • 2 – 3 Tbsp of sweetener (Raw Agave Nectar, 2 -3 Dates, or Honey ~ all are full of nutrients).
  • 1 tbsp pure vanilla extract (optional)
  • 1 tbsp Organic Carob Powder – alternative to chocolate (optional)
  • 1 tsp of ground cinnamon (optional) aka Horchata Mexican (Cinnamon Rice Milk)
  • (Optional) My mother’s way, she mixes almond milk to make it a more refine flavor – add at the end, about a 1/4 from total amount.
Directions:
  • Cook 1 cup uncooked organic brown rice with a dash of salt. This will cook into 2 cups of cooked rice. Allowing for 2 batches, or 8 cups of milk.
  • Add 1 cup cooked brown rice with 4 cups water. Add sweetener/flavor of your choice
  • Blend high until water turns white.
  • Pour contents into nut bag or a fine strainer, place into glass containers
  • The milk should keep for no more then five days refrigerated. Shake contents before use each time.

I mostly use rice milk for my cereals, or smoothies and for drinking. I typically make an average of 2 (8) cup batches per week (1 gallon a week). You can use a powdered calcium supplement by adding it straight into the milk (optional), or as I do, get your calcium from other food sources.

I figure the cost of rice and sweetener is about $.50 per half gallon. Much better than $3/half gallon from the store!

**Nutritional Benefits of Brown Rice

Enjoy 🙂

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