Healthy Homemade Milk Substitutes (Only 2 Ingredients)

How to Make Healthy and Easy Homemade Milk Substitutes
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Do you or someone you love suffer from lactose intolerance or dairy allergies? Lactose intolerance is the inability to digest lactose, a sugar found in milk, and to a lesser extent in milk-derived dairy products. In most cases this causes symptoms which may include abdominal bloating and cramps, flatulence, diarrhea, nausea, and vomiting after consuming significant amounts of lactose.

In this case you have already heard about milk substitutes.

Nowadays there is a big variety on the shelf of milk substitutes, but when it’s so easy to make it at home, why won’t you give it a chance and make your own milk substitutes? It’s easy, cheap and healthy.

Below you can find healthy and nutritious milk substitutes that contain only 2 ingredients. These milk substitutes are not flavored, but you can add natural vanilla extract or cinnamon, or one of these natural sugar substitutes.

Almond Milk

Almond milk has a creamy nutty-flavor. It is lower in both fat and calories than reduced-fat cow’s milk, however, it is higher in carbohydrates than cow’s milk and only offers 1 gram of protein per cup compared to the 8 grams present in 1 cup of cow’s milk.

Put in the blender 1 cup of raw almonds that have been soaked overnight and 3 cups of water. Blend for 30 seconds and strain well.

Rice Milk

Rice milk has about the same calorie count as that of 2% milk. It is a high-carb alternative to cow’s milk and much lower in proteins compared to dairy milk. There are only 2 grams of fat per cup of rice milk and is good if you suffer from high cholesterol.

Put in the blender 1/2 cup of cooked brown rice (more nutritious than white rice) and 3 cups of water. Blend for 30 seconds and strain well.

Oat Milk

Oat milk is very low in fat. Oats have many health benefits and are best known for their high protein and fiber content and cholesterol reducing abilities. Oats are one of the superfoods mentioned in my e-book about superfoods which is part of the Natural Health Revolution Program. This program will help you to achieve your health, nutrition or weight loss goals.

Put in the blender 1 cup of rolled oats and 3 cups of water. Blend for 30 seconds and strain well.

Coconut Milk

Coconut is a nutritious food but high in calories, so use in moderation.

Put in the blender 1 cup of firmly packed ground coconut and 2 cups of water. Blend for 30 seconds to a minute, and strain the liquid using muslin (squeeze well to extract all the liquid).

Hemp Seed Milk

Hemp seeds are packed with proteins and contain all 10 essential amino acids, making them a rare plant-based food that provides complete protein. They are loaded in omega-3 fatty acids, as well as omega-6 fatty acid GLA. They are high in fiber and are rich in minerals such as magnesium, iron, zinc, and potassium.

Put in a high powered blender 1/2 cup of shelled hemp seeds and 3 cups of water. Blend for 30 seconds or until ultra smooth and strain well.

If you suffer from lactose intolerance, you may be interested to read my article about why most people are lactose intolerant:

Here Is Why Most People Are Lactose Intolerant

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15 Responses to Healthy Homemade Milk Substitutes (Only 2 Ingredients)

  1. judy says:

    love all your healthy wellbeing recipes there the best. thank you for this site just luv it

  2. Carol Rocha says:

    I would like a good recipe for an alternative, non-milk version of Half-Half. I like the creamy, thicker texture in my coffee. I do not like flavors in my coffee. I just use a little Stevia. Do you have one? Thank you for any ideas you can give me.

    • Jenny says:

      Mix 1 cup of non-dairy milk (don’t use rice milk because it doesn’t have enough protein in it) with 1 TBS vinegar or lemon juice, and let sit for 10 minutes, then itโ€™s ready to use (it should have a consistency of a buttermilk, but the flavor will be different).

    • which non dairy would taste best

  3. Lissette says:

    Can you add the Nutritional Value to the Substitutes above? For example, the vitamin D compared to milk, calcium, etc? Thank you!

  4. dilip says:

    The nutritive value of Almond milk if made with California almonds needs analysis as i have read somewhere that these are only available in an irradiated state due to a stipulation of the U.S.food & drug authorities which leave them in a nutritionally deficient state with negative food value. Is my view correct ?

  5. i hope i recieve email from you as i dony know how to check again for reply.my daughter has slight very slight asberger looks like it and is in defensive mode.she refuses to takr fish oils or any capsules.she also has slow thyroid(no goitragens)what can she have that heals asberger and what is good for instead of fish or fish oil as she is veg.she also lives in scotland with little sun.what to do.she is very defensive and stuborn.she does like chia seeds,and takes vit b she also has fem 21

    • Jenny says:

      Hi Nasree, I don’t know much about Asperger so can’t help you with that. Regarding fish oil for vegetarians – I’ve seen online that there are companies that sell 100% Vegetarian Omega-3 Liquid Softgels is made from algae, one of nature’s original sources of EPA and DHA. Ground flaxseed also contain omega 3 (type ALA) but it is inferior to EPA and DHA (read more about the different types of omega 3 acids in my article). As for the little sun in Scotland, your daughter should talk to her doctor about getting vitamin D supplement (read more about vitamin D here).

  6. Jane says:

    After blending the almond,hem seed,rice coconut,oat etc what can I do next before using.

  7. Salma says:

    Hi, I would really love to know where you recommend buying the ground coconut from? Also, what is “ground coconut?” Is it the same as desiccated coconut?

    • Jenny says:

      Hi Salma, there are several products you can use. you can use either unsweetened shredded coconut, or desiccated coconut or flaked coconut which is made up of larger, coarser pieces than the shredded kind.

  8. Salma says:

    Thanks for the reply! I truly trust your knowledge and experience, so please please give me a brand recommendation or what product/s you tend to use. I really want to go all natural with my coconut milk and it really helps to know you’re using quality coconut. ๐Ÿ™‚

    • Jenny says:

      Hi Salma, generally speaking brands vary between different countries and I don’t want to be associated with any brand, but specifically in this case I personally drink regular milk and not coconut milk so cannot recommend specific brand.

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