To deprive milk of all its shortcomings, namely, to make it hypoallergenic, lactose-free and not offending the self-awareness of cows and other "dairy" animals, it will have to completely change its essence. From an animal product to a vegetable product. Yes, it will be a completely different drink, but who said that it would be bad? All over the world they have been drinking vegetable milk for thousands of years.
Soy milk
This is not milk, of course, but a drink made from soybeans. They are soaked, crushed, heated, and then passed through a filter. Cheap, affordable and most popular substitute for traditional milk. The taste, of course, is specific, but the nutritional properties are very similar. Protein, though vegetable, and iron - more than in cow, less fat, no cholesterol and lactose at all. Of the shortcomings - little calcium and B vitamins, especially B12.
Soy milk is sold in packets or in powder form, often fortified with vitamins and minerals. There are "improved options" - with chocolate, vanilla, syrups or spices. Stored in glass bottles for a week, in plastic bottles - 2 days. Choose packages labeled "GMO-free".
Why drink. Recommended for allergies, lactose intolerance and iron deficiency anemia. In addition, soy contains phytoestrogens that lower the level of "bad" cholesterol in the blood, so the product can be useful for problems with the heart and blood vessels. As for use, feel free to replace milk with it in traditional recipes. Pour in either mashed potatoes or pasta sauce. The finished dishes will have an unobtrusive nutty flavor.
Rice milk
Milk from cereals is also a success. Oats, rye, wheat - what they just don't make. The most popular version of grain milk is made from rice; it is traditionally drunk in Asian countries, primarily in China and Japan.
Rice milk is usually made from brown rice, less often from white, refined rice. The taste is delicate, sweetish - natural sweetness appears during fermentation, when carbohydrates are broken down into simple sugars.
Compared to cow's milk, rice milk contains a lot of carbohydrates, B vitamins and a certain amount of fiber. It is low-fat, the most hypoallergenic of all milk replacers. There are also disadvantages - a lack of protein and calcium. Why drink. The Chinese and Japanese have been drinking rice milk for thousands of years, according to tradition. Europeans drink it out of curiosity, in the wake of interest in oriental cuisine, plus in cases of reaction to cow's milk. Due to the content of fiber and carbohydrates, this drink saturates well and improves digestion. It is drunk both by itself and added to desserts.
Milk: pros and cons
An excellent source of protein.
- Contains calcium, which is essential for strong bones. Calcium from milk is well absorbed, because it comes complete with vitamin D and lactose.
- Milk contains magnesium, phosphorus, vitamins A, D and B12.
- It is an animal product and therefore contains cholesterol and saturated fat.
Often causes allergies.
- Many adults do not develop the enzymes needed to metabolize the milk sugar lactose. Lactose intolerance causes digestive problems.
- May contain antibiotics and hormones used to treat cows.
Almond milk
Another source of milk rivers is nuts: walnuts, peanuts, cashews and, of course, almonds. The general principle of cooking is the same - grind, add water, let it brew, strain. Almond milk was especially popular during the Middle Ages. Firstly, it was the main product for fasting, and secondly, it was stored longer than a cow.
The main feature of almond milk is that it contains a lot of protein and calcium. From this point of view, it is almost like a cow! It also contains magnesium, potassium, vitamins A, E, B6. Why drink. The combination of magnesium + calcium + vitamin B6 is the ideal formula for strengthening bones. A glass of almond milk covers one third of a person's daily calcium requirement. Vitamins A and E protect the skin from ultraviolet radiation, in addition, they are well-known antioxidants that rejuvenate the body as a whole. Potassium is needed so that the heart beats evenly and the nerves are not naughty.
Almond milk is used to prepare smoothies, cocktails, desserts, soups. True, the recipe often requires the use of roasted almonds. So it, of course, tastes better, but, alas, less benefit. Raw foodists, perhaps, are right in some ways.
Coconut milk
Liquid splashes inside each coconut - but this is not milk, but coconut water. Tasty, vitamin-rich, suitable for cooking and refreshing in the heat. Coconut milk is made from the pulp of coconut - it is crushed, for example, grated, mixed with water, and then squeezed. The consistency depends on the proportions - the less water, the thicker the drink. Thick is used for making sauces and desserts, liquid - for soups.
Why drink. Coconut milk is quite high in calories - up to 17% fat, it contains many B vitamins. Ayurvedic tradition suggests that the drink helps with dehydration, loss of strength and skin diseases. It can be drunk for stomach problems - recent studies have shown that coconuts also have a weak antibacterial effect.
... unless it's a bird
In general, milk is not driven except from a stool. Hemp, for example, makes an excellent drink. It has no narcotic effect, but it contains an excess of Omega-3 and Omega-6 unsaturated acids, there are valuable trace elements like magnesium, 10 essential amino acids, and hemp proteins are absorbed better than soy proteins. Sesame milk is an excellent source of calcium. Poppy milk contains even more calcium. Pumpkin seeds are easily transformed into a nutritive substance that supplies the body with iron, calcium, zinc and magnesium, which has the most beneficial effect on the ability to think and not get sick even in the midst of a flu epidemic. Oat milk - made from flakes, or better whole unrefined grains of oats - is a source of valuable dietary fiber that removes "bad" cholesterol from the body.
The general principle for preparing vegetable milk is simple. Nuts and seeds are washed, soaked for several hours, crushed and mixed with water in a blender in a 1: 3 ratio. Then squeeze the mass. You can add something interesting to the drink: spices, fruits, sweeteners, syrups, poppy seeds, coconut flakes, rose water - in short, anything that matches your ideas of beauty.
Get yourself a soy cow
Previously, soy milk was made for a long time and by hand - beans had to be ground, flour had to be cooked and filtered ... Special combines - soy cows - simplify and speed up the process. The unit looks like a kettle, its main functions are to grind and heat. It takes 100 g of soybeans to make a liter of milk. Time - 20 minutes. In countries where soy milk is traditionally used in cooking, primarily in China, soy cows are found in almost every home. Some models can be used to prepare nut milk and rice milk.
Milk contains almost all the nutrients a person needs for life, and they are very well absorbed. A good source of easily digestible calcium, thanks to the correct proportion between it and phosphorus (1 to 1). Contained in milk proteins are also easily digestible and have an almost model composition, contain all essential amino acids.
Microelements found in milk: magnesium (regulates the nervous system), potassium (supports muscles), zinc (strengthens the immune system) and calcium. Milk is a good source of vitamin A (essential for vision), vitamin D (promotes calcium absorption), B vitamins (involved in the production of hormones and enzymes) and vitamin E (protects against free radicals).
Fermented dairy products will replace milk
pay attention to dairy products with a reduced fat value, but not fat-free, because calcium from such foods is less absorbed due to the lower content of vitamin D.
Choose natural yoghurts without artificial colors, preservatives, or sugar. Remember that kefir contains slightly less calcium than yogurt. But, due to the content of live cultures of bacteria, it has a beneficial effect on the gastrointestinal tract and improves the mechanisms of absorption of calcium and phosphorus.
A plant-based alternative to milk
Besides soy milk, other dairy drinks are available on the market, for example coconut milk (obtained from freshly squeezed coconut pulp), corn milk (made from corn syrup) rice milk (brown rice product), buckwheat milk (from buckwheat and soybeans).
Their advantage is that they can be drunk by people who are allergic to cow's milk protein. Their disadvantage is that they contain little (coconut, buckwheat) or do not contain (corn, rice) calcium at all.
Therefore, when replacing cow's milk, we should choose plant-based milk fortified with vitamins and minerals.
Try goat milk
Great alternative to cow's milk - goat milk and cheese and fermented drinks made from it. This milk contains even more calcium, potassium, phosphorus and vitamins than cow's milk and is better absorbed.
Goat's milk is less likely to cause allergies than cow's milk, so some allergy sufferers may drink it instead of cow's milk. The disadvantage of goat milk products is the high price.
Cheese instead of milk
Among dairy products rich in calcium, one should pay attention to yellow cheeses, which contain 6-10 times more calcium than cottage cheese. This difference is a consequence of other technological processes used in the production of cheese.
However, due to the high calorie content and the high content of saturated fatty acids, yellow cheeses are only allowed to be eaten occasionally. This is especially true for people who are overweight and have high cholesterol levels.
Soy instead of milk
Milk obtained from soybeans is high in calcium, lecithin, phosphorus, iron, magnesium, potassium, protein, vitamin E and B vitamins. It has no cholesterol, but is high in calories.
It is best to choose an unflavored milk drink fortified with calcium. Tofu cheese made from soy milk is a good source of calcium and protein.
Moderation should be observed when consuming soy milk and its products. Soy, meat and egg dishes should not be taken often, because these are real "protein bombs". A toxicity value of ½ kg of soy flour corresponds to a value of 27 eggs or 1.25 kg of beef.
Milk and soy cheese can cause allergies, and long-term use can cause thyroid problems.
Add to shopping list sardines and vegetables
Eat at least 2 times a week a can of sardines in oil or tomatoes along with the skeleton, because they are high in calcium. A lot of this element is also found in dark green vegetables (spinach, cabbage, broccoli, parsley), legumes (soybeans, beans, peas), chocolate, nuts.
Unfortunately, calcium from plant products is absorbed only by 10-13%, while from dairy products by 30%. In addition, some foods (spinach, sorrel, rhubarb, beets, radishes), in addition to calcium, contain oxalates, which bind calcium and prevent its absorption, for example, the body receives only 1% of calcium from spinach.
Switching to mixed or formula feeding is always stressful for the baby. No matter how "proven" or, on the contrary, modern the mixture may be, it still cannot replace mother's milk for a baby. Fortunately, situations in which a baby is truly discouraged from breastfeeding are rare.
On the part of the child, contraindications to breastfeeding are some metabolic diseases (phenylketonuria, galactosemia). On the part of the mother, severe diseases (renal or heart failure, mental illness, malignant neoplasms) or dangerous infections in which the child may become infected (HIV infection, hepatitis C, open form of tuberculosis).
Other situations - the appointment of certain medications to the mother, the detection of staphylococcus in milk, breast problems - do not mean that breastfeeding must be stopped. You can always find a compromise that allows you to undergo treatment and continue to breastfeed your baby.
2. You need to know.
HOW MUCH MILK CAN A BABY'S STOMACH CAN CONTAIN IN ONE FEEDING.
- First week - 40-60 ml
- Second week - 60-80 ml
- Third week - 90-110 ml
- Fourth week - 100-120 ml
- By the end of the second month - 150-170 ml
- By the end of the third month - 160-180 ml
- By the end of the fourth month - 160-180 ml
3. Not enough milk?
Often it seems to young mothers that they do not have enough milk and the baby is not full. It is very simple to check this - carry out a control weighing before and after feeding (preferably several times: the baby should be undressed and without a diaper). If the crumb has eaten its physiological norm of milk, it is safe to say that it is full.
However, sometimes breastfeeding mothers actually start producing less milk than usual. These periods are called lactase crises. In this case, do not rush to feed the baby with the formula, but apply it to the breast more often, and then the milk will again begin to arrive in the same volume.
SIGNS OF A TRUE MILK LACK
- A breastfeeding mom does not feel like her breasts are full between feedings.
- Normally, the diaper is changed every 3 hours. If, after this time, the diaper is dry or slightly swollen, this is a sign that the child's urination has become less frequent.
- Changes occur with the baby's stool - if the baby usually has a chair after each feeding, now this happens less often. In addition, stools may become denser.
- The child does not gain weight well.
You can act in another way: if a child is crying because he is hungry, then he can be supplemented with a mixture so that he sleeps peacefully. But during this period, the mother must be pumped with her hands or with a breast pump after each feeding (even at night!), She really often puts the baby, drinks different teas for nursing mothers, decoctions, homeopathic remedies. This method is much quieter and the result is the same.
It is necessary to start giving the child a mixture only if all the means aimed at improving lactation have not yielded results. You need to feed your baby only after you have attached it to both mammary glands, even if there is very little milk in them. After that, you can give the baby a mixture, starting at 20-30 g per feeding. If there is a need to completely switch to artificial feeding, replace first half of one feeding, then this whole feeding, then another one in the same way, etc. The transfer of the baby from breast milk to formula will take you 5-7 days. In the same way, there is a transition from one mixture to another (but only on the recommendation of a pediatrician).
4. How to choose the right mixture.
The most suitable one for your baby should be prescribed by a pediatrician. But parents also need to know some criteria for her choice. So, up to 6 months, only adapted breast milk substitutes are acceptable for an infant: in their composition they are as close as possible to human milk and are enriched with all vitamins and minerals necessary for an infant. In addition, adapted milk formulas contain nucleotides (biologically active substances that increase the child's immunity and have a positive effect on the digestion process) and taurine (an amino acid necessary for the correct formation of the child's brain and visual analyzer).
Most of the mixtures are divided into initial ones - for children from 0 to 3 months (Humana PRE), from the age of 3 months - Humana 1, from 6 months - Humana 2, Humana 3 - from 10 months, as well as the novelty of Humana Junior - from 12 months ... All starter mixes are adapted. The difference between subsequent mixtures is that they have a higher energy value - they have an increased content of protein, iron and other important nutrients. A number of mixtures that contain an average amount of all nutrients necessary for a baby in the first year of life can be called universal. They can be used to feed babies from birth up to 1 year (the packaging says "0-12 months").
5. How much to eat?
For children of the first ten days of life, the daily amount of food is calculated using the following formula: N (number of days of life of a newborn) x 70 or 80. The coefficient 70 is used for children born with a body weight of 3200 g or less, and the coefficient 80 is used for children with a weight of more than 3200 g. For example, your baby is 10 days old and he was born with a weight of more than 3200 g. In this case, he will need 800 g of the mixture per day (10 x 80 \u003d 800).
6. Features of feeding.
One of the most common questions on the forums is whether to supplement a bottle-fed baby with water. Modern doctors believe that when feeding a child with adapted formulas, it is not necessary to give him additional water. But if you feel that the baby is thirsty, then water can be offered from 3-4 weeks in between feedings of 20-30 ml.
In bottle-fed children, stools are sparser and more shaped than in infants.
Artificial babies may experience fewer colic problems than babies, since they are not dependent on what their mother eats. However, on the other hand, the cause of colic in artificial people can be improper dilution of the mixture, as well as swallowing air if the bottle is in the wrong position during feeding.
In the future, the daily amount of food for children under 1 year old is calculated taking into account their body weight at a certain age.
For children aged 10 days to two months, the daily amount of food should be 1/5 of the body weight (on average, 600-900 ml). For example, 4000 g: 5 \u003d 800 g per day.
For children from 2 to 4 months -1/6 of body weight (800-1000 ml).
For children from 4 to 6 months -1/7 body weight (900-1000 ml).
For children from 6 months to 1 year old - 1 / 8-1 / 9 body weight (900-1100 ml).
The daily volume must be divided by the number of feedings, and then you get the amount of food that the child should eat in one feeding.
In the first months of life, the baby needs to be fed 6-7 times a day - every 3-3.5 hours with a 6-hour night break. After you start introducing complementary foods, the child is transferred to 5 meals a day (every 4 hours).
7. Prepare the mixture.
It is not difficult to dilute the mixture, but you need to follow a few rules.
Wash your hands thoroughly before mixing.
Take a sterilized bottle and fill it with hot (50-60 degrees) boiled water. An option is possible when you use special baby water, which does not need to be boiled. Then the mixture is poured into water at room temperature, and then heated. This is done much more often.
Using a measuring spoon, add the required amount of dry mixture and mix. Do not try to sprinkle the powder into a heaping spoon to increase the nutritional value - this can lead to digestive problems in the baby (excessive regurgitation, vomiting, unstable stool, allergies).
The temperature of the finished formula should correspond to the temperature of breast milk, that is, it should be approximately 36-37 degrees. You can test this by dripping a few drops of the mixture on your wrist (no warmth or cold should be felt). It is better to use a colder mixture than a hotter one.
If the baby has not eaten all of the prepared mixture, do not leave the leftovers until next time. Dilute a fresh portion of the formula before each meal. Also, the mixture cannot be prepared in advance (for example, overnight). The maximum storage time of the prepared mixture in the refrigerator is 2 hours.
Wash the bottle after each feed with hot water and baking soda or baby dishwashing detergent. For babies in the first weeks of life, nipples and utensils must be placed in a sterilizer at least once a day.
It happens that with the transition to artificial feeding, the mother is tempted to completely delegate the process of feeding and caring for the child to someone else (nanny or grandmother). Even if you work and cannot be with your child all the time, try to devote the time when you are at home to the baby. This communication is necessary for both the baby and you.
8. How do you know if the formula is not suitable for your child?
Regardless of whether you are breastfeeding or bottle feeding, the baby still feels close to the mother during these moments. And well-chosen bottles and teats will allow you to organize the feeding process correctly. Safety, quality and convenience are critical when choosing your baby's feeding and care products. Make sure all bottles and teats you choose meet the international quality standard.
Remember that the most important thing for your baby and his health is your love and care.
Is cow's milk really so healthy and necessary for us? Traditionally, we believe in this. The question raises a lot of controversy, but more and more biologists and nutritionists are inclined to believe that milk is not only unnecessary, but also not useful for an adult body. And that alternative, plant-based milk is a much healthier replacement for cow's milk. Milk from plant products contains many nutrients, is easily digested and, unlike cow milk, does not cause negative reactions in the body, has a pleasant taste, no worse than animal milk.
So drink, or not drink milk?
Top reasons to replace cow's milk
Cow's milk is difficult to digest
In adults, almost no lactase enzyme is produced, which breaks down milk sugar - lactose, and there is no enzyme that breaks down casein - the main protein of milk. It is akin to gluten (gluten), which is also a protein that is difficult for humans to digest.
Pasteurization of milk, which protects us from pathogenic bacteria, simultaneously destroys the friendly microflora and destroys the enzymes found in milk and helping to digest it. Therefore, pasteurized milk does not turn sour due to beneficial bacteria, but spoils. You can not drink curdled milk from store milk.
Milk is not completely absorbed, which can be manifested by bloating, cramps, and diarrhea.
Milk gives a rapid rise in blood sugar
Milk has a high glycemic index due to lactose, and it quickly raises blood sugar levels, especially when drunk on an empty stomach. Insulin levels rise in response to this. Sugar-insulin "swing" adversely affects metabolism, especially in obese people.
Milk allergizes the body
despite the external tolerance of milk.
Hormones and antibiotics
Cattle receive hormonal supplements to increase milk yield and antibiotics to prevent and treat disease. These drugs end up in the milk we drink. Needless to say about their unfavorable action?
Milk acidifies the internal environment of the body
Little is said about this effect of milk. Acidification stimulates and maintains the course of inflammatory processes and chronic diseases, the growth of malignant cells.
In contrast, plant-based milk has anti-inflammatory properties.
Milk and calcium
Is cow's milk the best source of calcium for humans? Will we get calcium deficiency if we don't drink milk? No, we won't! Just the opposite, milk promotes calcium loss.
Normal blood pH is in the range of 7.35-7.45. When milk is consumed, the pH shifts to the sour, lower side. The body evens out the indicator, neutralizing acidity with the help of alkaline minerals, primarily calcium, which is taken for this from our bone tissue.
In addition, during pasteurization and boiling of milk, calcium passes into an inorganic form that cannot be absorbed. This calcium builds up in the body, producing salt deposits.
Healthy sources of calcium
If milk does not give us calcium, then where do we get it?
Some of the best plant sources of calcium are sesame seeds, almonds and other nuts, leafy greens, especially dark greens, kelp, beans. Poppy and sesame seeds contain several times more calcium than milk. Plant sources of calcium, unlike milk, alkalize the internal environment of the body, do not wash calcium out of the bones, and contain many more useful nutrients.
Herring contains a lot of calcium.
Knowing these facts, it is worth thinking about the place of milk in our menu. If you are not ready to give up dairy products, it will be better to limit them, and, if possible, drink in small quantities natural country milk, not boiled milk, or sour milk from it. Of course, you need to be sure that the milk is from a pure animal. Such milk contains enzymes that facilitate its digestion, and in sour milk, milk sugar is already processed by lactic acid bacteria.
How to replace cow's milk? 8 healthy plant-based milk recipes
What types of plant milk are there? This is, first of all, nut, rice, oat. The recipes for their preparation are simple. Homemade vegetable milk is a healthy and tasty replacement for cow's milk.
How to prepare vegetable milk correctly?
Nuts, rice and oatmeal should be presoaked overnight. This not only makes them softer, but also awakens: it activates enzymes that facilitate digestion, increases the amount of vitamins and reduces the content of phytates - natural plant preservatives that impede the absorption of minerals by humans.
Nuts should be taken not fried and soaked in salted water.
Rice and oatmeal milk are soaked in an acidic environment. To do this, add a little lemon juice to the water, or a tablespoon of whole grain flour (wheat, or rye). For oat milk, long-cooked flakes are taken.
The water after soaking must not be used to prepare milk! It contains enzyme inhibitors and antinutrients. After soaking, food should be rinsed well.
Plant-based milk is made in both a stationary and a submersible blender. You can drink it just like that, use it for smoothies and baked goods, prepare various dishes and sauces, add to tea and coffee.
Don't sweeten plant-based milk with sugar, even brown sugar. It will disrupt the absorption of this useful product. If you drink milk just like that, add 2-3 soaked dates for sweetness, or a little honey, maple syrup. If you make smoothies on vegetable milk, then you don't need a sweetener at all.
You can add a pinch of salt to the blender if desired. Better to take sea salt: it contains other minerals in addition to ordinary salt.
Store nut milk in the cold zone of the refrigerator in a tightly closed jar for 3-4 days. Rice and oatmeal - up to a week. Plant milk can be frozen in molds and used as needed.
It is good to add the remaining nut cake to smoothies, baked goods, make flour from it.
We are not covering soy milk here. Most soybeans are now genetically modified. In soybeans, the most potent protease inhibitors are substances that prevent the activation of enzymes inside the seed and, accordingly, absorption.
1. Almond milk
It is the best and most delicious replacement for cow's milk. One of the best liquid foundations for. Almonds are nutritious and high in calcium.
Wash 1 cup of almonds and soak overnight.
Rinse, beat in a blender with 3-4 glasses of water at maximum speed for 1.5-2 minutes.
For sweetness, you can add 2-4 dates, previously soaked. Dates will enrich the drink with fiber and micronutrients.
Strain through cheesecloth and squeeze.
Store in a sealed jar in the refrigerator for 2-3 days.
2. Coconut milk
Coconut milk is more fatty and high in calories than almond milk, rich in iron, potassium, manganese, phosphorus, selenium, amino acids. Coconut fats are quality vegetable fats that are fully absorbed and immediately used by the body as an energy source. They do not threaten to gain weight. This is a great base for smoothies. After a coconut milk smoothie, you don't feel like eating for a long time.
Coconut milk is easy to prepare, and the cost is comparable to ordinary milk. One coconut produces about 1 liter of milk.
3. Rice milk
Ideal for those with hypersensitivity to cow's milk and nuts. Rice milk contains less protein than nut milk, but there are B vitamins, calcium, manganese, and selenium. Rice milk is easy to digest.
It is best to take unpolished rice: it has more fiber and trace elements. But you can also cook from the usual.
Rice milk recipe for maximum health benefits:
- 1/2 cup rice
- 4 glasses of water
Soak rice overnight.
After soaking, rinse well, put in a saucepan and add two glasses of water. Salt as desired. Bring to a boil and cook over very low heat until cooked through. Cool down.
Fill the blender bowl with cooked rice with the rest of the water to half the working volume. Add the same amount of water by volume to the bowl. Beat until smooth for 1-2 minutes. Strain through a funnel with cheesecloth, using a spoon or hand, or through a sieve.
The remaining mass can be used in baking.
For chocolate rice milk, add 2 tbsp. l. cocoa powder and beat for about a minute.
Store in a refrigerator in a tightly closed jar for up to a week.
In rice milk, you can cook cereals, sauces, desserts, use for baking. It is used in baby food.
4. Oat milk
It is an easy to prepare and cheap replacement for cow's milk. Oatmeal is the only cereal containing globulin, a valuable protein, which has a composition similar to that of animal protein. Oats are gluten free.
- 1 cup long-cooked oatmeal
- 3 glasses of water
Soak the flakes in water for 6-8 hours.
Drain the water, rinse the flakes well.
Beat in a blender for about 2 minutes. Adjust the milk concentration with the amount of water.
Strain through a sieve, helping with a spoon, or squeeze through cheesecloth.
Sweeten with honey, add cinnamon or vanilla if desired.
Store in a sealed jar in the refrigerator for up to a week.
5. Pumpkin seed milk
Do you often eat pumpkin seeds? They are high in complete protein, including all the essential amino acids, more than other seeds or nuts. Pumpkin seeds are a treasure trove of trace elements. They are rich in iron, calcium, magnesium, manganese, phosphorus, copper, zinc necessary for men, vitamins A, B, E. Pumpkin seed milk is another good way to include this valuable product in the diet.
- Pumpkin seeds 1 cup
- Water 3 cups
- A pinch of salt
Soak the seeds for 8 hours. Add a little salt and lemon juice or apple cider vinegar to the water.
Drain off water, rinse well.
Put the seeds in a blender, pour water, salt as desired. Beat for 1-2 minutes at high speed. In a stationary blender, the seeds diverge almost completely, in an immersion blender - less, although it takes longer to beat.
Pumpkin milk does not need to be strained, especially if it is cooked in a powerful blender: this way it will be more valuable. Filter it to get a finer consistency for cooking some dishes.
Store in a refrigerator in a tightly closed jar for 3-4 days.
6. Milk from sunflower seeds.
It turns out that you can also make milk from ordinary seeds. They are rich in protein and micronutrients. Unfried seeds are taken, soaking time is 8 hours in salted water. Rinse well after soaking.
- 1 cup sunflower seeds
- 3 glasses of water
- a pinch of salt
Beat for 1.5 minutes on high speed.
The milk turns out to be saturated, you can not filter it in order to get the maximum benefit.
Seed milk goes well with dates, cocoa powder, cinnamon. Add the additives to the blender along with the seeds and water. If you need a soft consistency, strain through cheesecloth, pour back into a blender, add the desired additives and beat.
7. Hemp seed milk
Hemp seed milk is still a rarity today, although it is even more nutritious than nut milk. Hemp seeds, unlike the green parts and buds of the plant, do not contain psychotropic substances. Hemp milk is rich in valuable proteins, omega-3 fatty acids, microelements, B vitamins, amino acids. It is rich, has a light nutty flavor.
The seeds are suitable both peeled and unpeeled. Peeled ones are soaked for 2-4 hours, unpeeled ones - overnight.
For 1 glass of peeled seeds, 2-3 glasses of water are taken.
For 1 glass of unrefined seeds - less - 1-2 glasses of water.
Rinse the soaked seeds in a strainer, and beat in a blender with water until smooth. Beat unpeeled seeds longer.
There is no need to filter milk from peeled seeds. You can, if you like, pass it through a coffee filter. From unpeeled - strain through cheesecloth and squeeze.
For sweetness, you can add a couple of soaked dates, maple syrup, stevia, vanilla to the finished milk. For chocolate milk - cocoa powder. Optionally - a pinch of salt as a preservative and to enhance the taste. Beat again with additives in a blender.
Hemp milk is a great base for smoothies and ice cream. For baked goods and desserts, more concentrated milk is better.
The cake of unrefined hemp seeds contains valuable substances. It can be dried and added to cereals, main courses. It promotes bowel cleansing and good bowel function. From hemp cake, you can make masks for the skin of the face, use it as a scrub, pre-pitched in a coffee grinder.
Store milk in a refrigerator in a sealed jar for 3-4 days.
8. Cashew milk
Cashews are completely mixed with water even in an immersion blender and the prepared milk does not need to be strained. Therefore, cashew milk is the most delicate, rich and delicious. These nuts are rich in iron, magnesium, zinc, copper, manganese, selenium, amino acids. The cashew milk smoothies are incredibly delicious.
The only drawback is that nuts are exposed to temperatures of up to 200 degrees during the cleaning and drying process.
Soak non-fried nuts for 4 hours. Rinse after soaking.
To prepare milk for 1 glass of cashews, 3-4 glasses of water are taken.
Put the nuts in a blender, add half the water, a pinch of salt if desired and beat for 1-2 minutes, increasing the speed, until the nuts are completely dispersed.
Add the remaining water to the finished milk, adjusting the concentration.
If your blender cannot completely grind the nuts, strain the milk through cheesecloth or a fine strainer.
For sweet milk, place 2-4 soaked dates in a blender, or some honey, maple syrup, or agave syrup.
Store in a sealed jar in the refrigerator for 3-4 days.
Plant-based milk is becoming more and more popular. It's delicious, rich in nutrients and micronutrients. Fresh, hand-made, you will love it as a substitute for processed milk that has lost its biological value from the store.
Nut milk is best done at home. Purchased always contains additives, and sometimes sugar. In addition, homemade nut milk will cost much less than imported store milk. If you buy a finished product, go for sugar-free and artificial flavors, prefer organic.
Sergey Rubanov,
It is not so easy to live in a modern world without dairy products. Cow's milk is added to almost everything we eat. On its basis, the first and second courses, sauces, smoothies, cheeses are prepared, not to mention the desserts so beloved by everyone.
But this product is not safe for everyone. Today more and more people are faced with lactose (milk sugar) intolerance as well as cow's milk protein allergy. Most often this applies to young children who are breastfed, whose mothers, like me, have to give up dairy products.
As my experience of communicating with mothers who have similar problems has shown, many generally resign themselves to their fate and try to wait for the child to outgrow the allergy.
So what is the substitute for dairy products in case of cow's milk protein allergy, lactase deficiency and hv? As it turned out, very few people know about the existence of a worthy replacement for the usual milk - plant milk.
It is about him that I want to tell. I draw your attention to the fact that the alternative is plant milk, not goat milk! According to statistics, if you or your child has a reaction of the body to cow protein, then 90% that you will also react to a goat! Although almost all articles on alternative dairy products on the Internet cite goat milk as a safe substitute, this is far from the case.
And another moment. You may have seen lactose-free milk on store shelves - Lacto free, No lactose, law lactose, etc. So, you also need to be careful with such milk. In addition to lactose intolerance, you or your child may be allergic to cow's milk protein, which has not gone away from the lactose-free analogue. Therefore, you should not rush to drink it in liters, it is better to introduce it gradually, like any new food.
I don’t know about you, but I just recently learned that homeopathy is milk sugar, which means that the same lactose to which my child has a reaction. I could not understand in any way where the symptoms arose again when I was treated with Oscillococcinum. And only later I read that it was milk sugar.
So, back to plant milk.
There are many types of plant milk - coconut, almond, soy, oat, rice, poppy, etc.
In its consistency, it is similar to that of a cow, which means it can be successfully used in cooking.
It should be noted that vegetable milk is quite useful and contains a lot of vitamins and minerals that are well absorbed by our body. There is no animal protein in it, the "cow" that gives plant milk was not pricked with antibiotics or fed, it is not clear what.
But I would not like to dwell on the benefits or dangers of such milk. My task is to help you make your diet more varied and delicious despite a dairy-free diet. If your main goal is a healthy lifestyle, you are already on the right track.
What dishes can be prepared with or based on plant milk? - any! Any of those that you are used to eating. The fact is that the consistency of plant milk is similar to cow's milk, which means it is suitable for any experiments and familiar dishes.
I use oat milk a lot. I add it to the pancake dough. It turns out very tasty, no difference with pancakes with cow's milk. But the difference with pancakes on the water is colossal! I use coconut oil instead of butter.
Shortbread. In my version, it contains a little milk and vegetable oil, instead of butter. I recently managed a Maccafe cookie with coconut cream.
Omelet. We do everything the same as always, but instead of the usual we add oat milk.
Coconut and almond milk make excellent cereals, smoothies, homemade ice cream. It can be added to coffee, cocoa and even whipped for cappuccino.
They even make yoghurts and cottage cheese based on this milk! Yes, yes, re-read it againJ If you have dreamed of yogurt for a long time, then it is quite possible to realize it. In specialized vegan stores or on iherb.com, you can buy yogurt without milk (I will omit the price moment, if you really want, you can buy it) or a ferment for vegetable milk and make it yourself! Stay tuned for the update of my blog, I will share the recipe with you very soon!
Where to buy vegetable milk?
Such milk is now produced by many different companies. It can be purchased in specialized stores such as Dietika, Jagannat, Indian Spice Store, Vkusville, etc., as well as in regular stores. For example, coconut, soybean, rice and oatmeal can be bought in Auchan. But pay attention to the composition! Purchased milk contains a very low percentage of raw materials from which it is made, a lot of water and there are foreign additives and flavors. If you or your child are susceptible to food, it makes sense to introduce such milk gently into the diet.
In addition, purchased plant milk has another significant drawback - the price. So, in Ashan, coconut milk costs from 92-140 rubles, rice about 160 rubles, in Jagannat, coconut milk costs about 300 rubles. I don't remember exactly the prices, but the picture is roughly clear.
Unlike cow's milk, plant-based milk can be made at home by yourself. The price difference is significant. For example, 1 coconut costs about 50 rubles. You can make over 500 ml of milk, coconut flakes, cream, and coconut water from it at home.
Stay tuned for the blog update, I'll share all the recipes with you soon! Let's live tasty despite the limitations!
