Healthy Homemade Milk Substitutes (Only 2 Ingredients)
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.
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 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 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 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 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: