“Dairy products are our friends for life”† We’ve all heard this ad selling the benefits of cow’s milk and encouraging the consumption of multiple dairy products a day. Kids in the 1980s could sing along, but today we know that animal milk production is not always ethical and that calcium also has plant-based sources. So why not try plant-based milk? Better yet, why not brew your own plant-based milk, to satisfy your taste and do you good? We will tell you more about the procedure to follow.
Why switch to plant-based milk?
First, we are not calves. However, cow’s milk is a drink produced by the cow when she gives birth to a young to meet her needs. This does not stop some people from appreciating the taste of this drink, but unfortunately the conditions of its industrial production are regularly denounced by associations such as L214:
“The cows are inseminated for 3, 4 or 5 years and are often worn out by production lame, suffering from mastitis or rendered sterile successive inseminations also send them to the slaughterhouse. †
In addition, animal milk is not good for everyone and can cause health problems. Not everyone digests cow’s milk, many people are intolerant of the proteins it contains and it can cause certain pathologies if overconsumed.
Reducing or giving up animal milk is also good for the planet. Milk production is polluting and emits many greenhouse gases, such as methane (produced mainly by the digestion of cows) or nitrous oxide (emitted by feces). Not to mention the amounts of water and farmland needed to feed the livestock and participate in this production.
So why not switch to plant-based milk? There is an abundance of them, for all tastes and all budgets. Without lactose or casein, these milks have the advantage that they are suitable for people with allergies or intolerances as well as for people on a vegetarian or vegan diet. They are easy to find in supermarkets or organic stores, but it’s best to make them yourself to be sure of what you’re putting in them and to reduce your waste! We offer you a few recipes to swap the milk in your cereal for 100% plant-based alternatives.
The equipment to make your own plant-based milk
You don’t need professional paraphernalia to make your own plant-based milk. Some devices are specially designed for the preparation of plant-based milk, but if you do not want to invest, you can prepare your milk very well with these few supplies:
- A measuring cup
- a small bowl
- a mixer
- A sachet of plant-based milk or cheesecloth (or a clean tea towel)
- A glass bottle or airtight jar
Oilseeds, grains or nuts… You are spoiled for choice to find your ideal vegetable drink.
almond milk recipe
It’s kind of the star of plant-based milk, with soy milk. Almond milk is an excellent alternative to cow’s milk, less fat and rich in magnesium. If you like the bitter taste of almond, you will also like it in a liquid version. It is eaten with grains, as well as in drinks or in cooking and baking. Making your own almond milk is very easy! You need : [1]
- 250 grams of almonds
- 1 liter of water
Recipe : Soak the almonds overnight (between 8 and 12 hours) in a bowl filled with water. The next day, drain and rinse them before putting them in your blender. Add 1 liter of water and mix on high speed for 2 minutes. Filter your preparation through the cheesecloth or vegetable milk bag, pressing it with your hands to extract as much almond milk as possible. It’s finished ! Keep it in the fridge and you can keep it for 4 to 5 days.
oat milk recipe
Oat milk, rich in vitamins B and E, has a less pronounced taste than almond milk and is also a perfect substitute for animal milk. Smooth and creamy, this milk is very easy to make. To prepare this drink you will need the following ingredients: [2]
- 150 g oatmeal
- 1 liter of cold water
- 1/4 tsp. salt
- 1 C. tablespoons agave syrup (optional)
Recipe : Place the oats and water in your blender and blend for about a minute. The flakes should be well dissolved. Then add salt and sugar according to your taste and the use you will make of this milk. Filter your preparation and pour it into an airtight and sterilized container (it’s always better). Your milk is ready and can be stored in a cool place for about 4 days.
Coconut milk recipe
Coconut milk has unparalleled softness. It is equally delicious in sweet and savory dishes and is rich in vitamins, fiber and trace elements. It’s easy to find in stores, but it’s not always affordable. To make your own low-cost coconut milk and reduce your waste, you’ll need: [3]
- 250 g dried and grated coconut
- 1 liter of very hot water + 500 ml of hot water
Recipe : Mix the water and coconut for 1 to 2 minutes. Let cool. Filter everything by pressing well. You will get a thick and thick coconut milk that can be consumed immediately. You can add vanilla or sugar if you like. Pour your milk into a wide-mouth cup (once chilled, the milk will solidify and, if in a bottle, this solid part will form like a plug blocking access to the milk). For a light coconut milk, collect the coconut residues in the blender and mix it with 500 milliliters of hot water.
Rice milk recipe
Rich in carbohydrates, rice milk is very easy to digest and has a slightly sweet taste. It is very well drunk alone, with coffee or cocoa powder and can be used in cooking. Making homemade rice milk is cheaper than buying ready-made and you can also buy your rice in bulk and reduce your waste. To make 600 milliliters of rice drink you will need: [4]
- 40 g raw rice (white, semi-skimmed or complete), ie 130 g already cooked rice
- 600ml (or even 800ml) of water
- 1 pinch of salt
- 1 C. sunflower oil
- A few drops of vanilla extract
Recipe : Boil the raw rice and drain it. Rinse it thoroughly with cold water. Then pour the rice into your blender, add the water and a pinch of salt. Mix for at least a minute. Then strain the preparation to remove any liquid from the cheesecloth. Add the sunflower oil to the filtrate, as well as the vanilla extract or any other sweetener or flavoring to your liking. All you have to do is pour your milk into a bottle and place it in the fridge.
Chestnut milk recipe
It is the most wintry and the most greedy vegetable milk. In addition to being delicious, chestnut milk has multiple health benefits and is rich in iron, B vitamins, fiber and potassium. And it’s excellent in hot chocolate! To prepare your chestnut milk at home you will need: [5]
- 200 g roasted and peeled chestnuts
- 130 cl of water
- 2 tablespoons. agave syrup
- 1 C. vanilla extract
Recipe : Put the chestnuts in a pan and cover with 50 cl of water. Bring everything to a boil and let it simmer for about ten minutes. Drain the chestnuts and put them in the blender with the rest of the water, agave syrup and vanilla. Mix until you get a creamy drink. Finally, filter your preparation and pour it into a glass bottle. Store in the fridge!
peanut milk recipe
Although it has more or less the same fat and sugar content as most other non-dairy milks, peanut milk stands out for its high protein content. Delicious, it is also cheaper to make than, for example, almond or cashew milk. The light peanut flavor is very good in sweet or savory recipes and will delight star peanut lovers in aperitifs. To make a plant-based peanut milk you will need: [6]
- 100 g unsalted unroasted peanuts
- 750ml water
- 1 or 2 tbsp raw agave syrup
Recipe : Soak the peanuts for at least 4 hours, it is best to soak them overnight. Then mix the peanuts with the water and the agave syrup in a large saucepan and cook at 40°C for 10 to 15 minutes. Mix occasionally. Remove the pan from the heat and strain the milk. Pour the preparation into a bottle. This milk can be stored in the refrigerator for 2 to 3 days.
With these simple and quick recipes you can drink a gourmet, healthy, ecological and animal-friendly drink!