Vegetable milk: what are its benefits and how to make it at home

Lactose intolerance and avoidance of animal products are two of the main reasons for giving up milk.

If for some reason you don't want to drink regular milk, but your soul still demands lattes and cappuccinos, we recommend that you try coffee with plant milk. Especially since it is not difficult to make it at home.

Almond milk

The most popular alternative to regular milk. Almond milk is very similar in composition to mother's milk: it contains a lot of iron, as well as vitamins C and D, which are very important for the growth and health of children. In addition, almond milk is called a source of protein, lipids, and fiber. This milk normalizes digestion and does not load the stomach.

You can add almond milk to coffee, cook porridge with it, add it to various smoothies, and make pancakes and pastries with it.

• raw almonds - 1 cup
• mineral water without gas - 4 cups
• water for soaking

1. Cover the almonds with water and leave them overnight. In the morning, rinse the nuts, put them in a blender, add water, and beat well for a couple of minutes.
2. Strain the resulting white, thick liquid through cheesecloth or a fine sieve. Almond milk is ready.

According to this scheme, you can prepare plant milk from any nuts: walnuts, pistachios, hazelnuts.

Life hack. Do not throw away the cake that remains in the cheesecloth. Spread it out on a dry surface and dry it – you will get almond flour, which can be used to make various desserts.

Coconut milk

Coconut milk contains a lot of polyunsaturated fats – in particular, omega-3, omega-6, and omega-9, which are essential for our body. And they are known to be very beneficial for metabolism. And yes, don't confuse coconut milk with coconut water. Coconut water is the liquid inside coconuts, while milk is made from coconut flesh.

Coconut milk can be added to coffee, used to make various sauces and vegan desserts, as well as Indian curry and Tom Yam soup.

• coconut - 1 pc.
• mineral water without gas - 3 glasses

1. Peel the coconut, and take out the flesh. Put it in a blender, cover it with water, and whisk well.
2. Strain the resulting liquid through cheesecloth. Dry the cheesecloth cake and use it as flour.

Life hack. If you add half as much water, you will get thick coconut cream. When chilled, this cream will become a lean alternative to yogurt.

Rice milk

Rice milk is rich in vitamin B, which is beneficial for blood circulation, metabolism, and the nervous system. Rice milk also has a beneficial effect on the digestive system, and the high level of carbohydrates and sugar in rice milk makes it a good source of energy.

In addition, this milk is considered hypoallergenic. Many people are allergic to soy, coconut, and nuts, but rice allergies are very rare.

Rice milk is good for making milk cereals.

• rice - 100 g
• water - 950 ml + for soaking

1. Rinse the rice well. Soak overnight, completely covered with water. In the morning, drain the water and rinse the grains well again. Put the rice in a blender, add 1/4 of the water, and grind for a couple of minutes.
2. Pour the mixture into a saucepan, put it on medium heat, and let it thicken slightly, stirring constantly.
3. Remove from the heat and gradually pour in the remaining water while stirring. Strain the milk and pour it into a jar with a tight lid.

Life hack. Both white and brown rice are suitable for rice milk. However, milk from brown rice will be richer.

Soy milk

Soy milk contains a large amount of vegetable protein, is a source of lecithin and vitamin E, and contains isoflavones, which are similar in function to the female hormone estrogen. Isoflavones prevent breast cancer and improve skin condition.

Soy milk can be used to make smoothies, omelets, pancakes, vegan ice cream, and baked goods.

• soybeans - 1 cup
• water - 1 liter

1. Soak the soybeans overnight. In the morning, rinse with your hands under running water and peel off the husk.
2. Put the peeled soybeans in a blender, and add a small amount of water (so that it slightly covers the beans). Grind until smooth and homogeneous.
3. Pour the mixture into a saucepan and add the remaining water. Put the pot on the fire and bring to a boil. After boiling, reduce the heat to low and cook for another 20 minutes. Skim off the foam from time to time.
4. Strain the finished milk through cheesecloth.

Life hack. Soy milk can be stored in the refrigerator for no more than three days. And you can drink it both warm and cold.

Oat milk

Oat milk is useful because it normalizes the body's metabolism and relieves puffiness, helping to remove excess fluid from the body. This milk can be drunk even in its pure form, as well as used to make smoothies, coffee, tea, pastries, cereals, soups, and other dishes.

• oatmeal (not instant) - 100 g
• water - 900 ml
• water for soaking

1. Rinse the oatmeal, put it in a deep bowl, and cover with water. Stir and leave in the refrigerator overnight.
2. In the morning, take it out, stir, and pour the whole mass into a blender. Blend until smooth. Strain through cheesecloth.

Life hack. If you want to interrupt the pronounced taste of oatmeal, add vanilla or vanilla sugar to the oatmeal milk.