How to make your milk substitutes

Almond Milk

Low in calories, and high in vitamins and minerals, it is good for the heart, skin and doesn't raise the blood sugar thanks to its low glycemic index. But it is lower in protein than dairy or soya milk.

How much to consume: Not more than 200 ml/day.

Easy Recipe: Soak a cup of almonds overnight, or between 12 - 48 hours. The longer you soak them, the creamier the milk. Drain, rinse and blend along with salt and 3 cups of water. A few short churns to break up the almonds and then blend at a high speed for a smooth mix. Strain with a muslin cloth, squeezing and pressing out as much almond milk as possible. For flavour, add deseeded dates (1 pc), cinnamon powder (1/4 tsp) and/or honey (to taste), at the blending stage. Refrigerate in air-tight container and consume within 2 - 3 days. Serves 4.

Cooking Tip: Add the remains from muslin cloth to flour or pancake batter, bake in the oven for a crunchier mix to be sprinkled on oatmeal or yoghurt.

Soya Milk

Nutritionally equivalent to cow’s milk, it contains 8 -10 grams of protein per serving. Free from dietary cholesterol, saturated fat, and trans-fat, it reduces the risk for heart disease; however, people with thyroid problems should avoid it as it has goitrogens. Men should consume in restricted amounts as its phytoestrogens mimic the female hormone, estrogen.

How much to consume: Not more than 400 ml/day.

Easy Recipe: Rinse a cup of soybeans under running water and soak overnight or at least for 12 hours. Drain the soyabeans and discard the water. Place them in a deep bowl and cover with fresh water, now rub them between your palms to loosen the skin gently. Drop the beans back into the water; the loosened skins will come off and float to the surface. Scoop out the skins, drain the soya and blend with 3 cups of water at high speed. If it isn't smooth, blend again for another 15 seconds. Strain with a muslin cloth, squeezing and pressing out as much almond milk as possible. Boil it in a deep-bottomed pan and keep stirring to prevent it from sticking at the bottom. When it starts boiling, lower the flame and let it simmer for 8-10 minutes. Turn off the flame, set aside to cool, and discard any film or skin that forms on the surface once the milk cools down completely. For flavouring, you could add cinnamon (1/4 tsp), sugar or chocolate syrup. Consume immediately or refrigerate and consume within 2-3 days. Serves 3.

Cooking Tip: Besides drinking, you can use soya milk to make tofu and the remains of the soya paste can be added to flour when making chapattis or also to burger pattice.

Cashew Milk

Creamier, sweet and less nutty in taste than milk of other nuts, cashew, which is high in mineral has a feel of richness.

How much to consume: Not more than 100 ml/day.

Easy Recipe: Drain and rinse the cashews until the water runs clear, blend along with salt and four cups of water. You can add nutmeg or honey as per taste, for additional flavouring. Break up the cashews with a few short churns and then blend at high speed for a smooth mix. Blend again if necessary to get ultra-smooth consistency, so as to skip straining the milk. Serve immediately or refrigerate in airtight container for maximun 2 – 3 days.

Cooking Tip: Add the remains to vegetable curries for a rich and creamy texture.

Hemp Milk

Although high in fat and low in calories and protein compared to skim milk, hemp milk is a good source of vitamins, iron, magnesium and omega-3 fatty acids. However, it's not a natural source of calcium, which can be added during processing.

How much to consume: Not more than 300 ml/day.

Easy Recipe: Soak hemp seeds (1 cup, shelled) overnight. Drain and place seeds in a blender, add 3 cups of water and salt. Adjust as per taste. Blend at high speed for a smooth mix and strain with a muslin cloth, squeezing and pressing out all the hemp milk you can. At the time of blending you can add chopped dates or vanilla essence for flavouring. Serve immediately or refrigerate in air-tight container for maximum 2-3 days.

Cooking tip: The hemp residue can be sweetened with cocoa powder, relished as dessert by itself or added to yoghurt.

Coconut milk:

Abundant in vitamins (C, E, B), magnesium, phosphorus, potassium, and antioxidants, coconut milk maybe good for the heart, but is low in protein and high in fat and calories when compared to cow milk. Lauric acid present in coconut milk is a natural antimicrobial agent, which aids in nourishing the gut, preventing constipation and irritated bowel syndrome.

How much to consume: Not more than 200 ml/day.

Easy Recipe: Grate fresh coconut (1.5) and add hot water (1.5 cups) to it. Let it stand for 10-15 minutes. Once cool, blend at high speed for a smooth mix. Strain with muslin cloth and squeeze and press out as much coconut milk as possible. The remnants in the cloth can be blended with water again for a second extract, repeating the above method. Have immediately or refrigerate in air-tight container for a maximum of 2 – 3 days. Serves 2.

Cooking tip: The remains in muslin cloth can be blended again with water to get a thinner extract
and used in milkshakes or vegetable curries.

Rice milk:

Rice milk is high in carbohydrates and low in protein, fat as well as calcium and lactose. However it can be fortified with vitamins, minerals and iron. Due to its energy density it's recommended for children, but should be avoided by people having diabetes, insulin resistance and cancer.

How much to consume: Not more than 500 ml/day.

Easy recipe: Combine cooked (brown or white) rice, salt and filtered water (4 cups) in a blender. For additional flavouring, you can also add a date (deseeded and chopped), honey, cocoa powder (2 tsp). Blend at a high speed to get a smooth mix. Strain with muslin cloth, squeezing and pressing out all the milk you can. Serve immediately or refrigerate in air-tight container (2 – 3 days).

Cooking tip: You could dry the rice milk residue and use it make chapattis or pancakes.
Since actual milk provides all the major nutrients, I would recommend not opting for these milk substitutes unless someone is lactose intolerant or have milk protein allergies.

P.S.: You can use of all of these milk substitutes to make your chai, coffee and even curd. But to curdle them you'll need a starter culture so to get the consistency like milk-based curd.