Nut milk: health benefits and how to easily make it at home

Cow’s milk and goat’s milk are popular, widely consumed and highly nutritious products. They are enjoyed not only on their own but also used as ingredients in a wide variety of sweet and, sometimes, savory dishes.

For vegetarians, vegans, and people with lactose intolerance, plant-based milk made from nuts, and less commonly from grains or seeds, is an excellent alternative. It has a delicate, subtle aroma, a mild, slightly sweet taste, and a rich vitamin and mineral profile.

Benefits of nut milk

The nutritional value and health benefits of plant-based milk depend largely on the type of nut it is made from. In particular:

• Almond milk is rich in magnesium, which is essential for the proper functioning of the central nervous system and brain and helps maintain cognitive function. It is also a good source of vitamin E, which has powerful antioxidant properties;
• Cashew milk is rich in thiamine (vitamin B1), riboflavin (vitamin B2), and niacin (vitamin B3). These vitamins are important for the production of compounds involved in muscle function and enzymes that help the body obtain energy from food;
• Walnut milk, in addition to vitamin E, contains iodine, a mineral that is essential for the proper functioning of the thyroid gland. The thyroid produces hormones such as thyroxine (T4), triiodothyronine (T3), and calcitonin, which, among other functions, are involved in regulating body temperature;
• Peanut milk is a source of easily digestible plant-based protein and folate (vitamin B9). Folate is needed for the production of blood cells, including red blood cells, white blood cells, and platelets, as well as for cell division and the renewal of tissues and organs;
• Hazelnut milk is rich in vitamin E and magnesium. Vitamin E helps protect the body from oxidative stress caused by free radicals, while magnesium plays an important role in the proper functioning of the nervous system and brain;

In addition to nut milk, pumpkin seed milk is also a popular plant-based beverage. It contains tryptophan and arginine — amino acids involved in the functioning of the nervous, immune, and cardiovascular systems. Pumpkin seeds also contain cucurbitin, a compound traditionally associated with antiparasitic properties.

Milk made from a combination of different nuts can be particularly nutritious because each type of nut contains its own unique range of vitamins and minerals, which become part of the beverage during preparation.

How to make nut milk at home

Store-bought plant-based milk often contains preservatives, flavor enhancers, and added sugar. From a nutritional standpoint, these additives may reduce its appeal. A homemade plant-based beverage made from high-quality nuts or seeds can be a simple alternative.

To make homemade nut milk, simply blend a handful of cashews, almonds, pistachios, or hazelnuts with 500 ml of clean water (boiled and cooled or still mineral water) and let the mixture sit for approximately 20 minutes. Then strain the liquid and store it in the refrigerator for no more than 2 days.

To give your homemade nut milk a more pronounced, naturally sweet flavor, you can add 2–3 pitted dates while blending the nuts. Dates contain naturally occurring fructose and glucose and can be used as a natural sweetener instead of refined sugar.

The taste, aroma, and nutritional value of plant-based milk depend directly on the quality of the raw ingredients used to make it. For the best results, it is recommended to use raw, fresh, organic nuts and/or seeds.

Natural nuts and seeds from CraftOil – a nutritious base for plant-based milk

CraftOil offers an excellent selection of products: raw oils, nuts and seeds. Our catalog includes pumpkin seeds (in-shell and Styrian varieties), walnut kernels and walnut pieces, sweet almonds, peanuts, hazelnuts, cashew kernels, and more. Our products are sourced from environmentally clean regions, are free from preservative treatment, stored under optimal conditions, and packed in convenient paper bags on the day the order is placed.

We guarantee premium quality, as well as exceptional taste, aroma, and nutritional value. To learn more about our products or place an order, simply contact CraftOil with your request.