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DIY Milk Alternatives

Posted by on in Sports Nutrtion
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DIY alternatives to dairy for your morning oatmeal, post-workout smoothies and more.

If you can blend it, you can milk it. Almonds, cashews, macadamia nuts, hazelnuts, hemp seeds, soybeans and oats can all be liquefied with water and turned into plant-based milks.


Hemp Milk

Hemp is an amazing source of omega-3 essential fatty acids. It also contains powerful anti-inflammatory properties, which help to repair
tissues, particularly after exercise.

Almond Milk

Almond milk adds a boost of protein and has been shown to lower the glycemic index of other foods, therefore helping to lower blood sugar levels.

Steel-Cut Oats Milk

Oats, even when blended into liquid form, contain plenty of insoluble and soluble fibers—important for a healthy digestive system.

Basic Milk Recipe

1 cup of your chosen nut, grain or seed, soaked overnight and drained
3 cups water, preferably filtered
1 tsp natural vanilla extract
Sweetener of choice:
3 Table spoons maple syrup, coconut sugar OR raw agave nectar;
OR 3–4 pitted dates;
OR 5–10 drops liquid stevia.
1 Tbl coconut oil, melted (optional, for texture)
1 Tbl sunflower lecithin (optional, to emulsify and add creaminess)
Pinch of salt (optional, to bring out flavors)


Add the nut, seed or grain to the blender. Add water, vanilla, sweetener, coconut oil, and lecithin. Blend on high 1-2 minutes until fully liquefied. (If your blender heats the milk, don’t be alarmed—the heat won’t harm it). Tweak sweetener to taste.

Enjoy unstrained, or strain by placing a filtration bag over a container, pouring the milk into the bag, twisting the bag closed and gently squeezing it to pass the liquid through.

Milk will keep in the fridge for 2–3 days when stored in a sealed glass jar. It’s normal for the mixture to separate—just shake or blend again before using.


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Guest Wednesday, 12 December 2018