Are you looking for a milk alternative that’s creamy, nutritious and easy to make? Almond milk has become an increasingly popular choice among plant-based eaters and those with dietary restrictions. With its light taste, smooth texture, versatility in recipes and endless health benefits it’s no wonder everyone is asking: how is almond milk made? Keep reading to learn more about the process of turning raw almonds into delicious almond milk.
- 1 Ingredients Needed To Make Almond Milk
- 2 How Is Almond Milk Made?
- 3 What Are The Benefits Of Almond Milk?
- 4 Is Almond Milk Made Only From Almonds?
- 5 Is Almond Milk As Healthy As Real Milk?
- 6 How To Use Almond Milk?
- 7 How To Store Almond Milk?
Ingredients Needed To Make Almond Milk
- 1 cup raw almonds (soaked overnight in cool water or 1-2 hours in very hot water)
- 5 cups filtered water
- 1 pinch sea salt
- 2 whole dates (optional, pitted, or other sweetener of choice, omit for unsweetened)
- 1 tsp vanilla extract (optional, or sub 1 vanilla bean, scraped per 1 tsp extract, omit for plain)
- 2 Tbsp cocoa powder (optional, for “chocolate milk”)
- 1/2 cup berries (optional, for “berry milk”)
How Is Almond Milk Made?
Almond milk is made by soaking almonds overnight in cool water, draining the water, and blending the almonds with fresh water, salt, and optional add-ins like dates, vanilla, cacao powder, or berries. The mixture is blended until creamy and smooth for at least 1-2 minutes. To strain, a nut milk bag or thin dish towel can be used. The liquid is then transferred to a jar or covered bottle and refrigerated, staying fresh for about 4-5 days. It is recommended to shake well before drinking to prevent separation.
What Are The Benefits Of Almond Milk?
Almond milk offers several benefits. Although it may not match the nutritional value of cow’s milk, enriched almond milk products come close. They are often fortified with vitamin D, calcium, and protein, making them more comparable to regular milk in terms of nutritional content. Additionally, almond milk naturally contains significant amounts of vitamin E.
|Almond milk||Cow’s milk|
|Protein||1.05 g||8.22 g|
|Fat||2.52 g||2.37 g|
|Carbohydrates||3.43 g||12.2 g|
|Vitamin E||over 100% DV||0% DV|
|Calcium||37% DV||23% DV|
|Potassium||4% DV||8% DV|
|Magnesium||4% DV||6% DV|
|Riboflavin||2% DV||35% DV|
|Phosphorus||2% DV||19% DV|
While it doesn’t absorb certain minerals as effectively as cow’s milk due to the presence of phytic acid, almond milk can be a suitable alternative for individuals seeking a lactose-free option. However, it is not recommended as a milk replacement for infants due to its limited nutrient profile.
Low In Calories
Almond milk provides various benefits. It is a low-calorie beverage, rich in nutrients relative to its calorie content. The fat content is diluted to resemble that of low-fat milk. With only 39 calories per cup, it contains half the calories of skim milk. However, it’s important to note that the calorie content may vary depending on the brand and whether it’s homemade or commercially produced. It’s advisable to choose almond milk without added sugar for optimal health benefits.
Not Raise Blood Sugar
- It does not raise blood sugar levels due to its low carb content.
- Compared to cow’s milk, it contains fewer carbs and is suitable for individuals with diabetes and those following a low carb diet.
- It is high in healthy fats and proteins relative to its carb content.
- It is a suitable alternative for people looking to avoid dairy or those with lactose intolerance.
- It is important to choose almond milk products with pure ingredients by carefully reading the labels.
Almond milk offers several benefits. It is a suitable option for individuals following a vegan diet or those who are lactose intolerant or allergic to milk. Furthermore, almond milk is completely dairy-free and does not contain lactose, making it a suitable milk replacement for people with lactose intolerance. Additionally, it can help alleviate symptoms such as excessive gas, bloating, diarrhea, and associated discomfort caused by undigested lactose.
Strengthen Your Bones
Almond milk offers several benefits, including being a good source of calcium. While dairy products are known for their high calcium content, almond milk is often fortified with calcium to make it more comparable to cow’s milk. Depending on the type and brand, a cup of commercial almond milk can provide 37% or more of your daily calcium needs.
This makes it an excellent alternative for individuals who don’t consume dairy, such as vegans or those with lactose intolerance or milk allergies. Adequate calcium intake is crucial for building and maintaining strong bones, reducing the risk of conditions like osteoporosis.
Reduce The Risk Of Heart Disease
The benefits of almond milk include a reduced risk of heart disease, as shown by observational studies. Almond milk contains healthful fats, with oleic acid being the main fatty acid in almond oil. Consuming almonds or almond oil on a daily basis has been linked to positive changes in blood lipids, such as a decrease in “bad” cholesterol and triglycerides, and an increase in “good” cholesterol.
These changes in the blood lipid profile are associated with a lower risk of heart disease. Almond milk is a low-fat product that doesn’t significantly impact the blood lipid profile. Additionally, almond milk is rich in vitamin E and bioactive plant compounds that have anti-inflammatory and antioxidant properties, contributing to good heart health.
High In Vitamin D
Enriched almond milk offers several benefits as a dietary choice. One notable advantage is its high vitamin D content. Given that many individuals have low or deficient levels of vitamin D, consuming enriched almond milk can help reduce the risk of brittle bones, fatigue, and weak muscles. Almond milk, like regular milk, is often fortified with vitamin D, making it a valuable source of this essential nutrient.
For instance, consuming 1 cup of almond milk can provide approximately 2.62 micrograms of vitamin D, which equates to 13% of the recommended daily value. Notably, this is comparable to the vitamin D content found in a cup of vitamin-enriched cow’s milk. By incorporating enriched almond milk into your diet on a regular basis, you can effectively prevent vitamin D deficiency.
Is Almond Milk Made Only From Almonds?
Almond milk primarily consists of ground almonds blended with water, although it may also contain additional ingredients depending on the variety. During the production process, almonds and water are blended together and strained to eliminate any pulp, resulting in a smooth liquid. Commercial almond milk often includes thickeners, preservatives, and flavorings to enhance its taste, texture, and shelf life.
As a dairy-free alternative, almond milk is suitable for vegans and individuals with dairy allergies or lactose intolerance. However, individuals with tree nut allergies should refrain from consuming almond milk.
Is Almond Milk As Healthy As Real Milk?
Although almond milk is not as nutritionally dense as cow’s milk, enriched products come close. They often include added vitamin D, calcium, and protein, making them more comparable to regular milk in terms of nutritional composition. However, almond milk naturally contains several vitamins and minerals, particularly vitamin E.
How To Use Almond Milk?
Almond milk offers versatility as a dairy milk substitute. Here are some ideas on how to incorporate it into your diet:
- Enjoy it as a nutritious, refreshing drink.
- Use it in cereal, muesli, or oats.
- Add it to your tea, coffee, or hot chocolate.
- Include it in smoothies.
- Utilize it for cooking and baking, such as in recipes for muffins or pancakes.
- Incorporate it in soups, sauces, or dressings.
- Use it to make homemade ice cream.
- Create homemade almond yogurt.
How To Store Almond Milk?
To properly store almond milk, including homemade almond milk, it is crucial to refrigerate it immediately upon opening. For optimal results, store almond milk towards the back of the refrigerator, where the temperature remains consistently cold. Avoid storing it on the door, as the fluctuating temperature may affect its quality.
Harmony Saunders is the CEO and founder of Bamboo Wok, a family-owned and operated Chinese restaurant that has been serving the Manvel, Rosharon, and Alvin communities for more than nine years. Our delicious dishes are made from scratch with the best ingredients, vegetables are fresh cut daily in our kitchen, and poultry is delivered every two days.
So whether you’re craving Chinese food for the family or need catering for your next event, please give us a try! We know you won’t be disappointed with our fresh, authentic Asian fare.