This post was most recently updated on January 26th, 2021
There is a growing trend toward avoiding dairy milk. Many people are finding that they do not tolerate cows milk well. Some people find that they tolerate goats milk, but if that is not an option here are instructions for making seed, oat or coconut milk at home.
Please read: This information is provided for educational purposes only and is not intended to treat, diagnose or prevent any disease. We encourage you to make your own health care decisions in partnership with a qualified health care professional.
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Almond, coconut, soy and rice milks are all popular milk alternatives, but consume them in any kind of large quantity and the price really adds up.
There are other milk alternatives that are quick and easy to make at home.
Pumpkin seeds, sunflower seeds, almonds, coconut and oats are all a great option for making your own nut milks at home.
Pumpkin Seed Milk
Pumpkin seeds are high in iron, magnesium, zinc, copper and manganese. You can even grow your own hull-less pumpkins and keep your own seeds.
The Austrian hulless is a favorite for getting seeds from, you can get up to 140g of seeds per pumpkin.
Pumpkin seed milk does have a slightly green tint to it and it tastes a lot like almond milk. It blends well with vanilla flavorings.
How to make Pumpkin Seed Milk
1 cup Pumpkin seeds
water
salt
In a bowl soak the pumpkin seeds in 2 cups of warm water on the countertop for 12 hours.
Strain off the water and add the seeds to a high powered blender along with 5 cups of fresh, cool water and a pinch of salt.
Blend until smooth.
Strain the milk through a nut-milk bag or some muslin, squeezing it firmly at the end to remove the very last of the milk.
This milk will store in the fridge for about 4-5 days.
Sunflower Seed Milk
Sunflower seeds are super affordable, and you can even grow your own.
They are rich in nutrients vitamin E, B1, B3, B6, B9, copper, magnesium and selenium.
How to make Sunflower Seed Milk
1 cup Sunflower seeds
water
salt
In a bowl soak the sunflower seeds in 2 cups of warm water on the countertop for 12 hours.
Strain off the water and add the seeds to a high powered blender along with 5 cups of fresh, cool water and a pinch of salt.
Blend until smooth.
Strain the milk through a nut-milk bag or some muslin, squeezing it firmly at the end to remove the very last of the milk.
This milk will store in the fridge for about 4-5 days.
RELATED: How to freeze milk in glass jars
Oat Milk
Oats are super easy to obtain and they make a nutritious, creamy, satisfying milk. If you want a sweeter milk, try adding some vanilla or a couple of dates before blending.
Oats are high in manganese, copper, magnesium, zinc and B vitamins.
How to make Oat Milk
1 cup Whole Rolled Oats
water
salt
In a bowl soak the rolled oats in 3 cups of warm water on the countertop for 12 hours.
Strain off the water and add the oats to a high powered blender along with 4 cups of fresh, cool water and a pinch of salt.
Blend until smooth.
Strain the milk through a nut-milk bag or some muslin, squeezing it firmly at the end to remove the very last of the milk.
This milk will store in the fridge for about 4-5 days.
Almond Milk
Almond milk is super popular, you might find that without vanilla or a couple of dates that it tastes slightly bitter.
Almonds are high in manganese, copper, magnesium, zinc and B vitamins.
How to make Almond Milk
1 cup roughly chopped almonds
water
salt
In a bowl soak the almonds in 2 cups of warm water on the countertop for 12 hours.
Strain off the water and add the nuts to a high powered blender along with 4 cups of fresh, cool water and a pinch of salt and a splash of vanilla or a couple of whole, pitted dates (optional).
Blend until smooth.
Strain the milk through a nut-milk bag or some muslin, squeezing it firmly at the end to remove the very last of the milk.
This milk will store in the fridge for about 4-5 days.
Coconut milk
Coconut milk and coconut cream is rich and creamy and super satisfying to drink.
Coconut is full of beneficial fats and naturally tastes sweet.
How to make your own coconut milk
1 cup unsweetened dessicated coconut
water
salt
In a bowl soak the rolled oats in 2 cups of warm water on the countertop for 12 hours.
Add everything to a high powered blender.
Blend until smooth.
Strain the milk through a nut-milk bag or some muslin, squeezing it firmly at the end to remove the very last of the milk.
This milk will store in the fridge for about 4-5 days.
5 Tips for making dairy free milks
1 You will need a powerful, super blender to make these work. You can make the recipes much smaller and use a nutribullet, just keep the water:nuts/seeds ratio the same.
2 Soaking the seeds/nuts/grains overnight results in a creamier milk.
3 All grains, seeds and nuts contain a chemical called phytic acid which stops the absorption of calcium, copper, iron and other micronutrients. Soaking them overnight allows natural enzymes to activate to breakdown and neutralize the phytic acid.
4 If you prefer a sweeter milk, add some vanilla or a couple of dates to the recipe before blending
5 Use the pulp in baking, soups or sauces by drying it on low in the oven or in a dehydrator and the processing to a fine powder.
