There are several reasons for giving up cow’s milk. For many, industrial livestock farming is not worthy of support, while others have lactose intolerance or health concerns. But the desire for variety can also be a reason. And they offer these recipes from many vegetable raw materials such as nuts or cereals in any case! By making them at home, you’ll save extra money and packaging waste. We show you how to make vegan milk recipes in 14 types.
Easy to make vegan milk recipes
1. Hemp milk
Homemade hemp milk is my personal favorite because, unlike cereal milk, it contains omega-3 fatty acids and prevents muscle spasms and migrainesdue to its high magnesium content. The high iron content also protects against iron deficiency. Another advantage: you don’t need to soak hemp seeds! Hemp milk has a pleasantly nutty taste, it is ideal for cooking and baking and is one of the easiest to make vegan milk recipes.
2. Lupin milk
Unlike most cereals, the sweet lupine is very protein-rich and contains minerals such as magnesium, iron, calcium and potassium. Their protein content is even higher than that of the soybean, at about 40 percent. In addition, it is very low in fat and contains no bloating ingredients like other legumes. The more intensively the lupin seeds are mixed, the creamier the taste. The following ingredients and utensils are needed to make vegan milk recipes for lupin: 200 g of lupin seeds (available in organic stores or online) 1 L water (plus water to soak) 1 pinch salt Nut milk bag or fine sieve Here’s how to prepare the lupin milk: Soak lupin seeds for 24 hours. Cook briefly and soak for another 8 hours. Pour the water away, top up with a litre of fresh water and mix to an even mass. Filter through a nut milk bag or sieve. Store the collected milk in the refrigerator. Tip: You can still use the remaining lupinenmus for savoury or sweet spreads.
3. Hazelnut milk
Unlike other raw materials for milk substitutes, you can find hazelnuts regionally, even free of charge in the wild. Where the next hazelnut shrub is near you, you can check the mouth-robbery map. Hazelnut milk is particularly popular in desserts and cakes because of its intensely nutty taste. In addition to minerals, hazelnuts contain a lot of lecithin, which is important for our nerves and memory. The high vitamin E content protects the cells from free radicals. Note: When soaking nuts and grains, pay attention to the corresponding soaking times.
4. Earth almond milk
Earth almonds (also called Cyperus esculentus or chufa) are a great alternative if you suffer from a nut allergy but want to make vegan milk recipes . They have a sweet taste by nature, are very nutritious and even have three times the fibre content of cereals. For homemade almond milk you only need water, a blender and the small dried earth nodules, the ground almonds, which you will find in the organic shop or even wild growing in some areas.
5. Buckwheat milk
Buckwheat, contrary to what the name suggests, does not belong to the cereals, but to the knotweed family, which is why the buckwheat milk obtained from it does not contain gluten. For this, the pseudo-cereal is rich in minerals, vitamins and essential amino acids. It even has a blood pressure and cholesterol-lowering effect as well as blood sugar-regulating effects, which makes buckwheat milk particularly interesting for diabetics. In terms of taste, it is reminiscent of nuts. The following ingredients are required for buckwheat milk: 150 g buckwheat (available in organic shop or online) 1 L water Nut milk bag, gauze cloth or laundry net Sweetness of your choice Here’s how you prepare them: Soak buckwheat in water overnight. Pour away the softening water the next day and mix the buckwheat with a litre of fresh water. Sift with a nut milk bag and collect the buckwheat milk. Add the sweetness of your choice and mix again. You can still use the crushed buckwheat for muesli, buckwheat pancakes or Russian blinis.
6. Millet milk
Millet milk not only contains many minerals and vitamins, but is also gluten-free and allergenic. Since millet is also grown in our latitudes, you can already do something good for the environment when you buy the millet and pay attention to regionality. Millet milk has a strong in-house taste reminiscent of rice.
7. Coconut milk
The medium chain fatty acids of the coconut can be easily metabolized by the body and even have an antibacterial effect. Coconut milk also has a positive effect on cholesterol levels and contains a lot of magnesium and potassium. On the other hand, it is relatively high in fat. It tastes slightly milky and has a creamy consistency. For a homemade coconut milk you need: 1 cup coconut flakes 2 cups water Nut milk bag or mule cloth Here’s how to prepare coconut milk: Bring the water to the boil and add to the blender with the coconut flakes. Mix until a homogeneous mass is formed. Add the liquid through a nut milk bag and collect. Fill in a bottle and store in the fridge. A cup of coconut flakes yields about two cups of coconut milk. However, you don’t have to throw away the sifted coconut mass, but you can still use it for baking or for overnight oats for breakfast.
Tip: In most cases, a nut milk bag is more practical than a muslin or soap cloth to produce plant milk yourself. If you make a nut milk bag yourself, you can use fabric residues and save money at the same time.Make your own nut milk bag
8. Rice milk
Rice milk is popular as an additive for coffee and muesli because of its slightly sweet taste and can also be used for cooking and baking. Since it has little allergy potential, it is also suitable for people who are prone to allergies. Due to its many carbohydrates, it has even more calories than low-fat cow’s milk, but also has a slightly sweet taste. On the other hand, it is characterised by a low protein content. For your homemade rice milk you need: 3/4 cup organic whole grain rice (available in organic shop or online in organic quality) 4 cups warm water 1 tbsp sugar or a sugar alternative 1 pinch salt 1 tsp vanilla extract or half a vanilla pod Nut milk bag The Soda Manual More details about the book To prepare rice milk: Cook rice with twice the amount of water (one and a half cups) in a saucepan with a lid. Reduce the heat as soon as the water boils and let swell until the rice is cooked. Puree cooked rice with a cup of water in the blender. Add spices and mix again. Add the remaining water (one and a half cups) and leave to rest for 30 minutes. Filter with a mule cloth or a nut milk bag. In the refrigerator, the homemade rice milk can be used for three to four days.
9. Soy milk
Self-made soy milk is most comparable to cow’s milk because of its nutrient content. It is versatile to use, but also has a sweet, bean-like taste, which is not for everyone. The phytoestrogens contained are intended to confuse the human hormone balance, which is why the consumption of soy products is only occasionally advisable. Tip: If you foam or warm soy milk beforehand, the flakeage in the coffee will be prevented!
10. Almond milk
Almond milk is extremely popular due to its powerfully nutty taste. It contains plenty of minerals and a lot of vitamin E. The consistency is very close to that of cow’s milk, but it contains fewer calories.
11. Cashew milk
Cashews can also be used to make a vegetable milk alternative. The nuclei contain less minerals than almonds, but a wider range of micronutrients, such as essential trace elements such as copper and manganese. Because of its creamy consistency, cashew milk is very popular for desserts, cheese alternatives and even coffee. Make more about the topic of yourself
12. Oat milk
Oats have a fairly high potassium and phosphorus content and are also widely available. In addition, it contains many fibers that help to lower cholesterol levels. You can use the grain or oatmeal to make the oat milk. Due to the starch reduction, the milk gets a mild sweetness, is high in calories, but not gluten-free. Those who suffer from gluten ineffectiveness can resort to gluten-free oatmeal or try an alternative than milk raw material.
13. Spelt milk
Spelt is as high-fiber as oats and is also available regionally. Although it is just as low in protein as oats, it contains slightly more phosphorus and potassium. Homemade spelt milk is quickly prepared and has a slightly nutty, doughy taste.
14. Sunflower seed milk
Sunflower seeds are full of valuable vegetable protein and also contain a lot of other vital substances. Instead of nibbling them, you can also make a delicious vegetable sunflower milk from it.
Author: Genevieve Dumas is a food, fashion, health and beauty writer from New York, who has worked for a range of major magazines.