Non Dairy Milk Alternatives | 3 Nut Free Recipes (2024)

Dairy free nut free milk alternatives for those with a nut allergy or sensitivity. These homemade nut free non dairy milks are free of soy, hormonesand lactose, plus are lower in sugar than other dairy free milks. You can mix them with fruits in smoothies without worrying about digestion complications likefermentation or gas.

Non Dairy Milk Alternatives | 3 Nut Free Recipes (1)

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Dairy Free Nut Free Milk Made From Seeds

There are a lot of nut free non dairy milks to choose from but I choose to concentrate on the healthiest ones, and those that have a large variety ofmacronutrients like protein, carb and fat. The look and consistency is another reason.

The quality of homemade plant milk will always be superiorof those store-bought, I covered the reasons in anotherarticle here.

The reason I’m making my own seed milks is because I can choose my ingredients and avoid unnecessary additives or thickeners that are found in many commercial varieties.

Let’s see the composition and benefits of the hemp seed milk, tigernut milk and sesame seed milk specifically:

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TIGERNUT MILK

Tigernuts are not actually nuts, they are a tuber (root vegetable). The tigernut milk has slightly sweet, nutty flavor, a healthy and nourishing drink recommendable for children and adults.

Tigernut milk has a high content of minerals, phosphor, calcium, magnesium, iron (as much as red meat) and vitamins,the content of vitamin C and E isconsiderable.

Tigernuts have a fatty acid composition similar to olive oil, with the fat composition being about 73% monounsaturated fat, 18% saturated fat and 9% polyunsaturated fat. The amount of protein is almost equal to protein from whole wheat (9.7%).

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Sugar free tigernut milk is recommended for those who have a delicate stomach, heavy digestions, persons that don’t tolerate gluten,flatulence or diarrhea, because of the content of digestive enzymes (lipase, catalase, amilase).

One ounce or 30 grams of tigernuts,containabout:

  • 120 calories
  • 19 grams carbohydrates
  • 2 grams protein
  • 7 grams fat
  • 10 grams fiber
  • 1.8 milligrams iron (10%DV)
  • 28 milligrams magnesium (7%DV)
  • 1.1 milligrams zinc (7%DV)
  • 215 milligrams potassium (6%DV)
  • 0.1 milligrams vitamin B6 (5%DV)

How To Make Tigernut Milk

1. Soak the tigernuts (for at least 8 hours) in a container filled with twice as much filtered water. This step will make them softer and plumpier and easier to blend.

2. Drain the water and rinse with hot water to sterilize (this will help the tigernut milk last longer).

3.Mix in your blender: add the clean tigernuts and filtered water(a 1:3 or 1:4 ratio works well) toyour blender andblend for a minuteuntilcreamy, approximately 1 – 2 minutes.

4. Strain through a nut milk bag, and ready! Add flavors if you like.

5. Store in the fridge in a sealed container for two or three days. Freeze any leftovers in ice cube trays for later use. If milk separates when stored, shake or blend again before drinking.

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SESAME MILK

The sesame seed milk has a slightly bitter taste, so I prefer to mix it with other plant milks.

One glass of sesame milk (approx. 30 grams of seeds) contains the following nutrients:

  • Protein – 4.7g – 9%DV
  • Fat – 13 g – 21%DV
  • Omega 3 -102 mg
  • Omega 6 – 5784 mg
  • Calcium – 277 mg – 28%DV
  • Folate – 27.4 mcg – 7%DV
  • Thiamin – 0.2 mg – 15%DV
  • Iron – 4.1 mg – 23%DV
  • Magnesium – 99.7 mg -25%DV
  • Phosphorus – 179 mg -18%DV
  • Potassium – 133 mg – 4%DV
  • Sodium – 3.1 mg – 0%DV
  • Zinc – 2.0 mg -13%DV
  • Copper –0.7 mg -35%DV
  • Manganese – 0.7 mg -35%DV
  • Selenium – 1.6 mcg -2%DV
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How To Make Sesame Seed Milk

1. Soak the sesame seeds (for at least 8 hours) in a container filled with twice as much filtered water. This step helps the sesame seeds to expand and incorporate more water.

2. Drain the water and rinse.

3.Mix in your blender: add the clean seeds and filtered water(a 1:3 ratio works well) toyour blender andblend until all the seeds are finelyground.

4. Strain through a nut milk bag, and squeezeall the milk you can. Add flavors if you like.

5. Store in the fridge in a sealed container for two or three days. Freeze any leftovers in ice cube trays for later use. If milk separates when stored, shake or blend again before drinking.

Note: While their health properties are noticeable, certain individuals who have a history of kidney stones and are on a reduced oxalate diet should consume less sesame seeds.

Some people even reported having allergic reactions, so pay attention if any symptoms develop. But if you consume a glass of milk once in a while the risk of developing an allergy to sesame seeds is not that great.

HEMP MILK

Hemp milk ranks as the thickest and creamiest of the seed milk alternatives, itappears to be safe for those concerned about soy or nut milk allergies.

Hemp milk provides complete plant based proteins that can easily be digested and assimilated by your body. It contains all of theessential amino acidsthat humans need from food [1].

Oneglass of hemp milk contains the following nutrients:

  • 900mg of omega-3 (fatty acid)
  • 2800mg of omega-6
  • 46% of recommended daily valueofCalcium (cow’s milk – 30% only)
  • all10 essential amino acids
  • 4 grams of digestible protein (cow’s milk – 8%)
  • folic acid
  • Vitamins (A (10%DV), E, D, B12, B2 as riboflavin)
  • Minerals (Magnesium, Potassium, Iron, Phosphorous, Zinc).
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How To Make Hemp Seed Milk

1. Hemp seeds, and flax seeds do not require soaking. Rinse well in hot water and drain.

2.Mix in your blender: add the clean seeds and filtered water(a 1:3 or 1:4 ratio works well) toyour blender andblend until smooth.

3. Strain through a nut milk bag, and squeezeall the milk you can. Add flavors if you like: vanilla, cinnamon or a sweetener.

4. Store in the fridge in a sealed container for two or three days. Freeze any leftovers in ice cube trays for later use. If milk separates when stored, shake or blend again before drinking.

TIP: Keep the pulp of tigernut and seeds for other recipes, refrigerate or freeze.

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Dairy Free Nut Free Milk (With Seeds)

Dairy free nut free milk alternatives for those with a nut allergy or sensitivities: tigernut milk, sesame seed milk and hemp seed milk. These homemade nut free non dairy milks are free of soy, hormonesand lactose, plus are lower in sugar than other dairy free milks. You can mix them with fruits in smoothies without worrying about digestion complications likefermentation or gas.

Prep Time15 minutes mins

Soak time8 hours hrs

Course: Drinks

Cuisine: Dairy Free, Nut Free, Vegan

Calories: 240kcal

Author: HealthyTasteOfLife

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Ingredients

HEMP MILK

  • 1 cup hemp seeds - raw, rinsed
  • 3 cups filtered water
  • 1/6 tsp pink salt - optional
  • 1 tsp vanilla extract - optional

TIGERNUT MILK

  • 1 cup whole tigernuts - soaked for 8 hours
  • 4 cups filtered water
  • 1/6 tsp pink salt - optional
  • 1 tsp vanilla extract - optional

SESAME MILK

  • 1 cup sesame seeds - raw, soaked
  • 3 cups filtered water
  • 1/6 tsp pink salt - optional
  • 1 tsp vanilla extract - optional

Instructions

  • Soak the seedsin a container withfilteredwater (for at least 8 hours or overnight). Soakingis necessary to release enzyme inhibitors and improve nutrient digestion and assimilation. It also helps the seeds/nuts to expand and incorporate more water.Do not use your soak water for milk,drain and rinse well.

  • Add watertoyour blender andblend for a minuteuntilcreamy, aproximately 1 – 2 minutes. Use a 1:3 or 1:4 ratio.

  • Strain the plant milk with amesh bag.

Video

[embedyt] https://www.youtube.com/watch?v=yKdwI9-Oh8Y[/embedyt]

Notes

Tips For Making Dairy Free Nut Free Seed Milk:

  1. Do not use your soak water for milk,drain and rinse well. If you want to soak for a longer time (like tigernuts), change the water at least every8 hours.
  2. Straining is not required (for hemp seed milk), but it does make it smoother. After straining keep the hemp seed pulp and use it in salad dressings or baking goods.
  3. For a better taste feel free to add a little salt, sweetener, vanilla extract or even cinnamon.
  4. If you want your plant based milk to be thicker and creamier, use less water.
  5. I store my homemade milks in these 1 Qt Glass Milk Bottles (with handle & cap).
  6. The blender I used in the video: Oster with glass jar, worked just fine.
  7. Keep the pulp for other recipes, refrigerate or freeze. The plant can be kept in the fridge in a sealed container for up to three days.
  8. Freeze any leftovers in ice cube trays for later use.
  9. If milk separates when stored, shake or blend again before drinking.

More Nutritional Info:

Serving: 1cup hemp milk: Calories: 226kcal | Carbohydrates: 4g | Protein: 13.3g | Fat: 17g | Fiber: 4g | Sugar: 1.3g | Calcium: 3.1% | Folate: 20% | Iron: 40% | Magnesium: 93.9% | Zinc:40%

Serving: 1cup Sesame milk: Calories: 206.3kcal | Carbohydrates: 8.4g | Protein: 6.4 | Fat: 17.9g | Fiber: 4.2g | Sugar: 0.1g | Vitamin B-6: 14.2% | Calcium: 35.6% | Magnesium: 125.5% | Zinc: 58.6% | Iron: 69.1 %

Tried this recipe?Mention @HealthyTasteOfLife or tag #healthytasteoflife!

Nutrition

Serving: 1cup tigernut milk | Calories: 240kcal | Carbohydrates: 38g | Protein: 4g | Fat: 14g | Fiber: 20g | Sugar: 15g

The information shown is an estimate provided by an online nutrition calculator.

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Non Dairy Milk Alternatives | 3 Nut Free Recipes (2024)
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