Almond Milk: Best Ever Recipes, Uses and Nutrient Comparisons with Other Milks

Many people, not just vegans, vegetarians and people with lactose intolerance, are looking for dairy milk substitutes beyond soy milk.

Many milk alternatives have a dominant taste that many people dislike.

The taste of soy milk can grow from a slight annoyance, to down-right hatred and loathing.

The good news is that there are many alternatives such as milk made from nuts.

This article discusses almond milk which has a light and delicate, virtually neutral flavor, good texture and white color that may it an excellent substitute for soy, goat and cow milk.

Better still you can be easily made it at home using a standard food processor or blender and some simple filtering equipment.

It's also good for you.

See some great recipes and advice about almond milk in the article below.

Almonds like most nuts are highly nutritious. They can be made into Almond Milk which can be substituted for dairy milk in van and other vegetarian diets. Lean how to make it and nutritional information
Almonds like most nuts are highly nutritious. They can be made into Almond Milk which can be substituted for dairy milk in van and other vegetarian diets. Lean how to make it and nutritional information | Source
Blending the almonds (peeled or unpeeled) to create home made Almond Milk
Blending the almonds (peeled or unpeeled) to create home made Almond Milk | Source
Filtering the Almond Milk after blending the Almonds. See great almond milk recipes here.
Filtering the Almond Milk after blending the Almonds. See great almond milk recipes here. | Source
Discover how to make almond milk at home. Almond milk recipes and ideas.
Discover how to make almond milk at home. Almond milk recipes and ideas. | Source
Almond milk can be used to make almond yogurt and even almond ice cream. Almond milk is diary-free and has no cholesterol. It is ideal for almond cheesecakes.
Almond milk can be used to make almond yogurt and even almond ice cream. Almond milk is diary-free and has no cholesterol. It is ideal for almond cheesecakes. | Source

Nutritional Benefits of Almond Milk Compared with Other Milk Substitutes and Dairy Milk

The table below provides a comparison of key nutrients for a standard one glass serving (8 oz; 250 ml).

The benefits of Almond Milk are:

  • Almond milk has the lowest level of Calories, about half that of whole milk, soy and rice milks, and 10% that in coconut milk
  • Total fat is lower than all the others and is equivalent to that in rice milk. Almond milk has no saturated fat, which is very high in coconut milk.
  • All milk substitutes have no cholesterol, which is high in whole milk
  • Total carbohydrate and sugars are lowest in almond milk.
  • Almond milk has very low levels of protein, which is a major disadvantage
  • Almond milk is relatively rich in Vitamin A (highest level) and Calcium (3rd highest), but is lower for the other minerals and vitamins shown in the table.

Nutrient Comparison for Whole Milk and Milk Substitutes

(click column header to sort results)
Grams Per 8 oz (250 ml) Serve  
Almond  
Milk (Whole)  
Soy  
Rice  
Coconut  
Calories (cal)
60
146
105
120
552
Total Fat
2.5
8
4
2
57
Sat. Fat
0
5
0
0.1
51
Cholesterol
0
24
0
0
0
Sodium
150
98
114
86
36
Total Carbohydrate
8
13
12
25
13
Dietary Fiber
<1
0
0
0
5
Sugars
7
13
9
10
8
Protein
1
8
6
0.5
5
Vitamin Daily Allowances
 
 
 
 
 
Vitamin A
10%
5%
9%
0%
0%
Vitamin C
0%
0%
0%
2%
11%
Calcium
20%
28%
30%
2%
4%
Iron
2%
0%
6%
1%
22%

Preparation and Selection of Almonds for Blending into Almond Milk

Choose good quality, clean, whole shelled almonds. You can buy blanched almonds, but they are more expensive. Removing the skin from almonds is often suggested for aesthetic reasons but this can be very time-consuming and is not required because the raw milk is well filtered after being blended. Only tiny amounts of the almond skin remains in the strained milk and is quickly obscured by and spices and flavors you may add such as nutmeg or cinnamon.

You will need a good quality blender or food processor capable of very fine blending of the nuts. There are various alternatives for filters including fine strainers, coffee filters. You an even buy special nut filer bags from health food stores or major supermarkets. The nut milk is added to the bags. The contents are squeezed through the bags by hand.

One bonus from making your own almond milks is the almond pulp can be re-used a almond flour after drying. This can be added to baked goods and to homemade smoothies. It will generally keep for about 4 days in the fridge, longer in the freezer or if it is completely dry.

Pre-soaking of the almonds is helpful (about 8 hours) does soften them, but is not required. However, letting the ground up almonds steep in boiling water for 10-15 minutes helps to extract as much milk a possible. Hot water works better than cold water producing a richer texture and enhanced flavor.

Best Ever Almond Milk Recipe (makes about 4 Standard Cups)

Ingredients

  • 1 1/2 cups raw unpeeled almonds
  • 1/2 teaspoon vanilla extract (or vanilla essence)
  • 1 tablespoon maple syrup
  • Spices such as ground nutmeg and cinnamon to taste
  • Pinch of Salt

Method

Place the unpeeled almonds, with enough eater to well cover them, in a large bowl and soak for 8-10 hours, or overnight at room temperature. This softens and 'plumps' the almonds making them easier to blend. Transfer the rinsed and drained almonds to a blender or food processor and add 1 cup of water at room temperature (not cold). Blend or process the almonds for 1 - 3 minutes until the mixture forms a thick paste.

Transfer the mixture to a medium bowl and at 2 cups of boiling water to seep the milk from the almond mash. Let stand for 10-20 minutes. Transfer batches of the almond mixture into a fine-mesh metal strainer or other filter such as a 'nut-bag' set over a large bowl. Using a spoon press the ground almonds through the filter to extract as much liquid as possible. Keep the ground almonds for use in smoothies and as a wet flour in baked goods. Add the vanilla and maple syrup, a pinch salt and nutmeg or cinnamon to taste and mix to combine well.

Transfer the almond milk to a jug or suitable container. It will keep for several days in the refrigerator. Stir or shake before use.

Homemade Almond Milk Uses and Ideas

Fresh Fruit and Almond Milk Smoothie

  • 2 cups chopped fresh fruit: bananas, strawberries, blue-berries, peaches, or similar
  • 1 cup fresh almond milk
  • 1 teaspoon of honey ( to taste)
  • 2 drops of vanilla extract

Add all the ingredients to a blender and pulse until smooth, or at the consistency you desire.

Breakfast Almond Milk Oatmeal Porridge

  • 1 cup rolled oats
  • 4 cups fresh homemade almond milk
  • Dried fruits and nuts to taste

Place all the ingredients in a saucepan,bring to the boil and simmer for 1-2 minutes, mixing frequently. Continue cooking until the oats are soft and a porridge is formed. Serve with dried fruit such as raisins of sultanas and nuts, topped with brown sugar or maple syrup.

Coffee Latte made with Almond Milk and Vanilla

  • 2 cups fresh almond milk
  • 1 1/2 teaspoons vanilla extract
  • 2 shots of freshly brewed espresso coffee
  • Cocoa or hot chocolate powder for dusting

Heat the almond milk and vanilla to about half-boiling temperature. Froth using a whisk or your standard milk frothing method. Add single espresso shots to individual cups and top with the frothed almond milk, dusted with cocoa or hot chocolate powder.

Rice Pudding Made with Fresh Almond Milk

  • 5 cups fresh almond milk
  • 2 cups uncooked rice
  • 1/4 cup of sugar (or honey to taste)
  • Toasted sliced almonds for topping

Add the almond milk to rice and sugar in a pot. Cook the rice using your standard method, but leave make it less dry than you make savory rice. You can add sultanas or raisins during the final stages of cooking the rice. Serve with sliced toasted almonds as a garnish.

© 2013 Dr. John Anderson

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Comments 2 comments

kansasyarn profile image

kansasyarn 3 years ago from Rural Midwest

Great simple and informative hub. I am making almond milk today and look forward to trying your recipe. Pinned!


the rawspirit profile image

the rawspirit 16 months ago from Hutchinson Island, FL - Aruba - Carlsbad, CA - Myrtle Beach, SC - Gilbert, AZ

Not a bad article... I love almond milk and drink it along with other nut milks everyday. I no longer consume dairy. Thanks for the article. Blessings.

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    Dr. John Anderson (janderson99)753 Followers
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    John applies his scientific & research skills (PhD) to develop recipes, food guides, reviews of healthy whole foods, ingredients & cooking



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