Soak it. Drain it. Blend it. Serve it. This is the standard kitchen protocol you will find many adopting as they venture into the world of making their own plant-based milks at home. The best part about making your own plant-based milk at home? You may ask… Well, keep reading to learn why your girl Eco Goddess has made the switch and how you too can make the switch to save money, reduce your waste, and load up on healthy vitamins and minerals with each sip.

Why Make the Switch?

Since the boom in plant-based milk options offered at grocery stores worldwide, the debate over what milk is best for you has naturally increased as well. Is dairy milk even good for you? Is it bad for you? Are plant-based milks better for you? If so, which ones? Well, I’d like to believe that there is good and bad in everything. As Madelyn Fernstrom, NBC News Health and Nutrition Editor, so perfectly puts it, “When it comes to choosing milk products, decide what nutrients are most important to you to include — or remove. There is no single perfect product, and ‘one size does not fit all’.” True, and in my personal experience, I have found consuming plant-based milks that I make myself is the best option for my health, the planet and animals.

First, my health. As a kid, I wasn’t served milk at every meal, or even one meal for that matter. The only dairy products we had in the house were organic half n’ half, organic grass fed gee, organic butter, and sometimes organic goat cheese. That’s it. With my body not being accustomed to the amount of dairy consumed in the standard American diet, whenever I would consumed dairy, I would feel sick. Even if I ate a little organic ice cream or cheese, I would get mucus in my sinuses (I know, TMI) and my stomach would not feel great. For those reasons alone, taking dairy out of my diet was easy. I won’t lie, though… I would occasionally miss the taste of milk, especially when wanting to enjoy a bowl of cereal. That was until I found dairy-free alternatives that blew my mind. These dairy-free alternatives, all of which I will be sharing recipes for below, are just as rich, creamy and delicious. On top of that, they are loaded with health benefits. Win-win.

Next, the planet and animals. The global water footprint of animal agriculture is 2,422 billion cubic meters of water (one-fourth of the total global water footprint), 19 percent of which is related to dairy cattle. While this might not seem like a lot of water, in the U.S. alone there are currently nine million dairy cows and standard dairy operations require water to hydrate cows, clean parlor floors, walls, and milking equipment. You can only imagine how quickly these water demands add up, right? Now that’s just water. There is also the GHG emissions that come with dairy operations. According to the FAO’s report, “Greenhouse Gas Emissions From the Dairy Sector: a Life Cycle Assessment,” the global dairy sector contributes to four percent of total global anthropogenic GHG emissions. This figure includes emissions allotted to milk production, processing and transportation, and the emissions from fattening and slaughtering dairy cows. By and large, methane is the most troubling GHG produced by dairy cattle as it has the ability to trap up to 100 times more heat into the atmosphere than carbon dioxide. Around 52 percent of the GHGs produced by dairy is methane. It is estimated that cows produce between 250 and 500 liters of methane a day. Looking at a single dairy factory farm with 700 cows, that is up to 350,000 liters or 325,500 pounds of methane pumped into the atmosphere every day. WTF!

Ready to make the switch to plant-based milks yet? I thought so….

The Alternative: DIY Zero Waste Vegan Milk

Below you will find my 5 go-to plant-based milks that are easy to make and even easier to consume. Keep in mind each milk will have different health benefits, so choose the milk that works best for you. The costs for sourcing each milk will vary as well, so again, make what best suites your budget.

Hemp Milk

Ingredients:
1 cups hemp seeds
4 cups of water
1 teaspoon vanilla (adjust to taste)

Method:
Soak the dates overnight.
Blend all of the ingredients together for two to three minutes. Strain through cheesecloth, a nut milk bag, or even a coffee filter. Store in the fridge and drink within 3-5 days.

Tip:
If you’re allergic to nuts, this is a great milk for you! It’s also full of vitamins.

Almond Milk

Ingredients:
2 cups almonds
4 cups of water
1 teaspoon vanilla (adjust to taste)

Method:
Soak the dates overnight.
Blend all of the ingredients together for two to three minutes. Strain through cheesecloth, a nut milk bag, or even a coffee filter. Store in the fridge and drink within 3-5 days.

Tip:
Almond milk is great for your skin, your bones, and even your mood!

Walnut Milk

Ingredients:
1 cup walnuts
4 cups of water
3 dates (adjust to taste)
1 teaspoon vanilla (adjust to taste)

Method:
Soak the walnuts for two hours.
Blend all of the ingredients together.
Strain through cheesecloth, a nut milk bag, or even a coffee filter. Stays good for 3-5 days in the fridge.

Sunflower Seed Milk

Ingredients:
1 cup sunflower seeds
4 cups of water
3 dates (adjust to taste)
1 teaspoon vanilla (adjust to taste)

Method:
Soak the seeds for 1 hour.
Blend all of the ingredients until smooth.
Strain through cheesecloth, a nut milk bag, or even a coffee filter. Stays good for two days in the fridge.

Tip:
Sunflower seeds are good for your heart and your hormones.

Oat Milk

Ingredients:
1 cup rolled oats
4 cups of water

Method:
Thoroughly blend all of the ingredients.
Strain through cheesecloth, a nut milk bag, or even a coffee filter. Keep for 2-4 days in the refrigerator.

Tip:
Did you know that oats contain more calcium than conventional milk?! Nature is so amazing!

Rice Milk

Ingredients:
3/4 cup uncooked long grain white rice

4 cups of water

Method:
Soak rice in 2 cups (amount as original recipe is written // adjust if altering batch size) very hot (not boiling water) for 2 hours. The rice should be soft but still very raw – you should be able to snap a piece in half with your fingernail without much effort. Drain and add to a high-speed blender.

Next, add water, salt, and any additional add-ins (optional). Top with lid and cover with a towel to ensure it doesn’t splash. Blend until the mixture seems well combined. It doesn’t have to be 100% pulverized.

Pour the mixture over a large mixing bowl or pitcher covered with a thin towel, clean T-shirt, or very tightly woven nut milk bag. In my experience, it benefits from a double strain. Some nut milk bags let too much residue through.

Transfer to a sealed container and refrigerate. Will keep in the refrigerator up to 5 days (sometimes more). Great for use in things like smoothies, granola, vegan cheese sauces, and baked goods!

Remember, the milk you make is your creation, so feel free to play around! If you don’t like vanilla, for example, just leave it out. You can also substitute other sweeteners for the dates. Try stevia drops or maple syrup for different flavors.

Let me know which of these milks is your favorite, or whether you’d like a recipe for another kind of vegan milk! Hearing your feedback is always super helpful for me and lets me know what kind of videos and posts to make for you guys.

Talk soon.

Love,

References:
1. Bananas 101: Nutrition Facts and Health Benefits: https://www.healthline.com/nutrition/foods/bananas#section1
2. Almond Milk Nutrition Benefits for the Brain, Heart & Bones https://draxe.com/almond-milk-nutrition/
3. Rice Milk Nutrition Information https://www.livestrong.com/article/135464-rice-milk-nutrition-information/
4. Pros and Cons of Rice Milk https://www.fitday.com/fitness-articles/nutrition/healthy-eating/pros-and-cons-of-rice-milk.html
5. Rice Milk https://www.milksandhealth.com/rice-milk/
6. The Top 5 Healthiest Seeds by Dr. Edward https://www.globalhealingcenter.com/natural-health/healthy-seeds/
7. Sunflower Seeds: Benefits, Nutrition & Recipes https://draxe.com/sunflower-seeds/
8. What Are the Benefits of Oat Milk? ttps://www.livestrong.com/article/267017-what-are-the-benefits-of-oat-milk/
9. 9 Evidence-Based Health Benefits of Almonds https://www.healthline.com/nutrition/9-proven-benefits-of-almonds
10. Milk for Your Bones? https://www.webmd.com/food-recipes/features/milk-for-your-bones#1
11. Calcium: What’s Best for Your Bones and Health? https://www.hsph.harvard.edu/nutritionsource/calcium-full-story/
12. Is Milk Bad for Your Bones? https://www.scientificamerican.com/article/is-milk-bad-for-your-bones/