Tag Archives: almond milk recipe

Go Nuts for Almond Milk

November 6, 2015 happyholistichealth Leave a comment

There are many reasons why someone may switch to almond milk. Increasingly it’s been as a tasty substitute for cow’s milk for those with dairy intolerance or allergy. But even without having dairy intolerance many people now wish to lighten the digestive load from eating animal foods including dairy products. So they turn to cow’s milk alternatives. But many others drink almond milk simply for its delicious taste, at the same time reaping the health benefits offered by this vibrant nut.

Nuts are little powerhouses of healthy goodness. Quick, easy and delicious they are power packed with many wonderful health benefits. While each type of nut differs in its composition and thus its particular health benefits, all have much goodness to offer and almonds are no exception.

Health Benefits Of Almonds

All nuts contain protein, and fibre but are low in carbohydrates. They also contain healthy fats. Many studies have found that in spite of the high fat content nut consumption is linked to a lower risk for heart disease.

Almonds are high in monounsaturated fats, which is also the fat found in olive oil. However, almonds come in with a better ratio of protein to fat than other nuts. Many hold almonds in very high esteem and regard them as ‘nut royalty’.

Almonds For Heart Health

Monounsaturated fats are great for your heart health, helping to reduce cholesterol levels by reducing LDL, the ‘bad’ cholesterol. Some studies have shown that high levels of LDL cholesterol in patients were reduced with a diet containing almonds and other nuts.

The Nurses Health Study showed that a 30% reduction in heart disease risk could be gained by replacing carbohydrates with an equivalent amount of nuts. A 45% decrease in risk could be gained by substituting the monounsaturated fat in nuts for saturated fats in meat and dairy products.

Antioxidant Rich Almonds

Almonds are loaded with antioxidants which prevent oxidative stress caused by free radicals. Oxidative stress damages cells and contributes to many serious illnesses including cancer.

Most of the antioxidants in almonds are found in their brown skin and eating nuts with the skin on delivers double the antioxidants and double the protection for your cells.

One of these cell-protecting antioxidants is vitamin E. In fact almonds are the best source of Vitamin E of any food. This antioxidant is particularly good for skin protection helping to improve its conditon and appearance and protect against the effects of aging.

Almonds Contain Magnesium

Many people are deficient in the fundamental mineral magnesium and this causes widespread health problems as magnesium is required for many, many body processes. Almonds are a great source of this vital mineral and just 60 grams of almonds, one small handful, provides almost half the recommended daily magnesium intake.

Studies show that improving magnesium deficiency can reduce hypertension and LDL cholesterol levels. Including almonds in your diet supports the health of your cardiovascular system.

It’s common for diabetics to have magnesium deficiency. High magnesium foods like almonds may be helpful in preventing blood sugar disorders such as insulin resistance, type 2 diabetes and metabolic syndrome.

Omega 6 In Almonds

Many people consume far too much omega-6 every day and not enough omega-3. The western diet provides a really unbalanced omega-6 to omega-3 ratio. It should be about 4:1 but in many cases it’s more like 10:1 or even 30:1 skewed to omega-6.

Unlike walnuts which contain good amounts of omega-3 almonds are high in omega-6.

Eating lots of almonds could become a huge problem if you’re not regulating how much omega-6 you get from other foods, notably vegetable oils containing polyunsaturated fats.

But almonds contain monosaturated fats which are a far healthier option than the polyunsaturated fats of vegetable oils. Sourcing the omega-6 essential fatty acids you require from almonds rather than less healthy foods is a smarter decision. Almonds are a great health food as they also contain a range of other wonderful nutrients.

Embrace almonds as part of a healthy eating plan. Consider your diet as a whole and replace unhealthier components with nutrient-rich almonds.

DIY ALMOND MILK

Home-made almond milk is an excellent substitute for dairy milk. It’s nutritious, being high in protein and of course healthy fats. It also contains fibre, Vitamin E, the minerals phosphorous, magnesium, copper, selenium and calcium, the amino acid tryptophan, as well as flavonoids.

In addition it has no cholesterol.

It has a slightly nutty taste and a creamy texture and the flavour is lighter than soy or rice milk.

Of course almonds are a tree nut so almond milk isn’t for anyone with nut allergies.

Almond milk is widely available through supermarkets as well as health food shops but can be pricey and unfortunately some brands are sweetened.

A number of brands have a very low percentage of almonds in them, which greatly reduces their nutrient value. By making your own nut milk you can increase the nut content and therefore also the nutrients, dramatically.

Almond milk is good cold, in tea or coffee, smoothies and can also be used for cooking cakes or soups. I use it, but in small quantities and so often end up throwing quite a lot out from the bought boxes. Making my own almond milk is a great option and makes total sense from both a nutrient and price viewpoint.

Easy Almond Milk Recipe

Almond milk is really easy to make and the best thing is you can make it in just the quantity that you need, so no problem with it spoiling.

It’s simple to adjust the recipe to suit your own personal preferences. For instance, you can flavour the milk with spices to suit your taste, a great option if you’re creating a dish where you want a specific flavour.

Plus, you’ll have the leftover pulp to use in cooking, so you get the health benefit of every part of the almond.

Here’s how you make it:

Ingredients

1 cup raw almonds
filtered water to soak plus 2 cups extra
Flavourings such as vanilla extract, cinnamon, honey, cardamom, saffron, pinch sea salt

Method

Soak 1 cup of fresh, raw almonds in filtered water overnight. Make sure there’s extra water to allow room for swelling.
Remove the almonds from the water.
For a less gritty texture, remove the skins. Blanch in boiling water for 30 seconds and then plunge into iced water and leave to cool.
If you want a richer flavour toast the skins lightly.
Place the cup of almonds in a blender with 2 cups of filtered water and blend on high speed until creamy.
Add flavouring like cinnamon, honey, cardamom, saffron, vanilla or a pinch of sea salt and then blend again, if you like.
Strain the mixture through cheesecloth or a fine strainer to separate the pulp.

You can drink the milk immediately or for a creamier version, leave it covered in the fridge overnight. It keeps in the fridge for up to a week. The remaining pulp can then be roasted dry and stored in a jar to use as almond flour. Or you could place the almond skins and the pulp in cheesecloth to use as an invigorating body scrub.

Disclaimer.

All information and opinions presented here are for information only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before trying any of the treatment suggested on this site.

© Catherine Bullard and Happy Holistic Health, 2012. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

Holistic Health

Lactose Intolerance –What Milk Should I Drink?

February 11, 2015 happyholistichealth 3 Comments

When you discover you have difficulty digesting milk and other dairy foods because you’re lactose intolerant, you’re suddenly confronted with deciding what replace it with. There are so many different kinds of non-dairy milk available now and the choice can be overwhelming.

Should you look for an alternative form of animal milk or one of the nut milks or perhaps a grain milk? Or should you simply just use ‘lactose-free’ cow’s milk? And what exactly is A2 milk?

Lactose intolerance is not the same as a milk allergy.

People who are lactose intolerant lack the enzyme needed to break down the sugar in milk, lactose, so it can be absorbed. Normally your body breaks down lactose with an enzyme called lactase. When this is lacking or deficient your body cannot break down the lactose, which then passes through your gut in an undigested state. When it meets the bacteria in the lower intestinal tract gas is produced and you experience all the painful symptoms.

LACTOSE FREE MILK

For many people who are lactose intolerant, and not allergic to dairy foods, the simplest option is to switch to lactose-free cows milk, in which the lactose, or milk sugar, has been changed to a state their gut is able to process.

In lactose free milk the enzyme your body lacks, lactase, is added to the milk to break down the lactose into smaller molecules that you are able to absorb. You don’t experience the symptoms associated with digesting normal milk.

One difference to normal milk is that lactose-free milk tastes much sweeter because the sugar is already broken down.

SOY MILK

Soy milk is made from soy beans and water. It is low in saturated fat but rich in a range of essential nutrients including protein and potassium. It is also high in antioxidants which are a great benefit to your health.

Because so many soy crops are genetically modified it is vital that you only drink ones labeled as GMO free.

Select ONLY those brands that are made from whole soybeans, and they will be labeled as such, even if just in the ingredient list. This is really important with soy milk. If the milk is made from soy isolates, as more than half the soy milk in Australia is, AVOID IT. Also, check that your soy milk is unsweetened as many brands add sugar.

Soy milk has quite a creamy consistency. There is a great difference in the quality and taste of various soy milks so you may need to test a few to find one you like.

There is evidence that soy can improve your blood profile and help prevent strokes and heart disease. The phytoestrogens in soy can help balance the hormone levels in postmenopausal women and reduce the risk of prostate cancer in men.

ALMOND MILK

Almond milk is made from ground almonds and water. Some brands on the market contain very little almonds sometimes down to just 3%. However, the one I use has 10% almond content and it is just a case of seeking out a quality brand.

Although almonds are a good source of protein, almond milk is low in protein. It does however, provide all the antioxidant benefit provided by almonds. It is cholesterol free and has been used to lower blood-sugar levels. Some brands are fortified with calcium and vitamin D and B12. Many brands are sweetened.

Almond milk has a nutty flavour and light, creamy texture. It can be used in everything, from cooking to smoothies or drinking. Almond milk however is not suitable for anyone with a fructose intolerance or nut allergy.

Almond milk is quite easy to make for yourself. It contains far more almonds than packaged varieties and can be made using organic almonds and pure water. Plus, you know it won’t be loaded up with agave or other sweeteners.

HOW TO MAKE ALMOND MILK

Simply soak 1 cup of almonds I water for at least 6 hours or overnight to remove phytates and enzyme inhibitors.
Remove, and for a less gritty flavour and lighter colour milk remove the skins.
Rinse and drain, then blend the almonds with 4 cups of filtered water. For a thicker milk you can reduce the quantity of water.
Strain through cheesecloth or a nut milk bag, which you can buy or make simply yourself.
You can blend in cinnamon, honey or other flavourings.
It keeps in the fridge for up to a week.

You could also try this recipe with macadamia or hazelnuts. Milk made from any nut is always simple to make for yourself. If you drink milk rarely or only use it for cooking just make small quanitities as you need it. This great recipe for CHIA MACADEMIA NUT MILK contains lots of extra wholesome ingredients and is a great example of how creative you can be with your home-made milks.

COCONUT MILK

Coconut milk is a great alternative to cows milk for thickening or creating a creaminess in soups, stews, curries or for baking. It can even be whipped up and makes a great replacement in desserts for normal cream.

Coconut milk contains a special sort of fat called medium chain triglycerides, that are metabolized differently to other fats in your body. They boost metabolism and give a burst of energy, rather than being stored in the body as fat.

Coconut milk is made from coconut flesh and is rich and thick. Don’t confuse it with coconut water which is the liquid from the centre of the nut.

Unlike most liquids coconut milk contains lots of fibre because it is made by grating the flesh. One cup contains over 5 grams of fibre, one sixth of your daily requirement.

If you want to make coconut milk yourself just add young coconut meat to the blender, cover with filtered water and blend. Add more water until you reach the consistency you desire.

Any leftover coconut milk from cans can be frozen in ice-cube trays.

If you choose to eat wholefoods in your diet you may prefer nut milk to other lactose-free options because it undergoes less processing.

RICE MILK

One of the grain milks, rice milk typically contains about 14% rice. It is very low in fat but is much lower in protein than soy milk. In fact it falls low all round on the nutrition scale, although there are calcium enriched versions available.

Rice milk is thinner and milder in flavour than either soy or almond milk and is suitable for anyone with soy or nut allergies or gluten intolerance as well as lactose intolerance.

OAT MILK

Oat milk is another grain milk. It is not as rich as the nut milks and has a mild, slightly sweet taste.

It is very low in fat but high in vitamins and minerals. In fact it contains more calcium than cow’s milk, one cup containing over a third of the RDA. It also contains lots of Vitamin A. It is very low in fat, about a third of that in cow’s milk, and is cholesterol free. It is a good option for vegans as it contains 10 percent of the RDA of iron.

Oat milk can provide a great tonic for the nervous system, calming it down.

It is not suitable if you have a gluten intolerance.

A2 MILK

It is the protein component in A2 milk that makes it different to most cow’s milk. In this respect it resembles the milk from other animals like goat, sheep, or buffalo.

While A2 may be better for those with an allergy to milk it does not help someone with a lactose intolerance, as the milk sugar is not changed. If A2 milk does improve symptoms then perhaps those symptoms were due to a milk allergy rather than lactose intolerance.

OTHER MILKS

More and more options are making their way into the market. I noticed there is now an ‘Ancient Grains Quinoa With Chia Milk’ available, bringing the health benefits of both these awesome Superfoods into a new lactose-free milk suitable for those with nut allergies.

LACTOSE IN FOODS

Milk is not the only food you need to avoid when you are lactose intolerant. Any food containing lactose also needs to be avoided. This includes cream, cheese, butter, ice-cream, crème frais, condensed milk, custard, plus the huge number of processed foods that have any form of milk in them. Packaged foods containing milk solids, skimmed milk, milk proteins, biscuits, cakes, bread, luncheon meat, soups, sauces, plus many more should all be avoided.

Goat and sheep milk and cheese do contain lactose but in far lesser quantities than cow’s milk. You may find you can eat small quantities of goat cheese occasionally and tolerate some butter. But many may find even this brings on their symptoms.

Quality yogurt is often tolerated with lactose intolerance because the live bacteria in the yogurt partially break down the lactose, making it easier to digest.

As more and more nuts, grains and seeds are used to make milk the choices will just become wider and more difficult. Why not try out a few different milks and find which you prefer. And remember to mix up the different types of milk you choose, sometimes soy, nut, oat or rice, for greater variety in your diet. I use soy milk for cooking some things and various nut milks for making others as some milks suit one type of food preparation better than others. For drinking it comes down to your own preference.

Disclaimer

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

Source articles
http://www.livestrong.com/article/337301-how-is-lactose-free-milk-made/
http://www.naturalnews.com/023752_milk_cows_lactose_intolerance.html
http://www.livestrong.com/article/267017-what-are-the-benefits-of-oat-milk/
http://fedup.com.au/factsheets/additive-and-natural-chemical-factsheets/a2-milk