What is your favourite beverage? There is a high chance that your favourite beverage is not only high in sugar but also contains chemicals that are not to kind to your body. In this post I will be showing you how to make almond milk. Not only will it be nutritious but it will also be void of all artificial flavourings and chemicals. It will be an Almond and Date milk, a great beverage for any time of year.
Ingredients – for 3 glasses of milk
1 cup of plain unsalted Almonds (with the skin)
4 – 6 Dates
6 cups water
- Put the almonds and dates into a bowl and soak in three cups of water for 8 to 10 hours. This will allow for the dates and almonds to soak up the water.
- After soaking the almonds and dates for 8 to 10 hours, drain the almonds and dates
- Now add three cups of water to the almonds and dates again this water will be used to make the milk.
- Now pour the nuts and water into a juicer or blender. Remember to do this simultaneously either by pouring the whole contents of the bowl into the juicer slowly or using a ladle. If you are using a blender, blend the ingredients until you get a smooth puree.
- If you are using a juicer your milk is now ready. For those of you using a blender you need to use a cheesecloth or something similar to squeeze all the liquid out of the puree into a bowl, separating the liquid from the pulp.
- Now pour the milk into a bottle or jug and store in the fridge. The milk should last a few days if stored properly in an airtight container. Best served chilled.
- Make use of the pulp as well as it contains necessary fibre. The pulp can be dried and used as fibre to sprinkle on cereal, over yogurts, desserts and even used to make flour. Fibre is very important for our diet and people on a western diet don’t get enough of it.
|Almonds – 1 cup (95g)||Dates – 1 ounce|
|Vitamin A||1.0 IU||Vitamin A||2.8 IU|
|Vitamin C||0.0 mg||Vitamin C||0.1 mg|
|Vitamin E||24.9 mg||Vitamin E||0.0 mg|
|Vitamin K||0.0 mcg||Vitamin K||0.8 mcg|
|Thiamin||0.2 mg||Thiamin||0.0 mg|
|Riboflavin||1.0 mg||Riboflavin||0.0 mg|
|Naicin||3.2 mg||Naicin||0.4 mg|
|Vitamin B6||0.1 mg||Vitamin B6||0.0 mg|
|Folate||47.5 mg||Folate||5.3 mg|
|Vitamin B12||0.0 mcg||Vitamin B12||0.0 mcg|
|Pantothenic Acid||0.4 mg||Pantothenic Acid||0.2 mg|
|Choline||49.5 mg||Choline||1.8 mg|
|Betaine||0.5 mg||Betaine||0.1 mg|
|Calcium||251 mg||Calcium||10.9 mg|
|Iron||3.5 mg||Iron||0.3 mg|
|Magnesium||255 mg||Magnesium||12.0 mg|
|Phosphorus||460 mg||Phosphorus||17.4 mg|
|Potassium||670 mg||Potassium||184 mg|
|Sodium||1.0 mg||Sodium||0.6 mg|
|Zinc||2.9 mg||Zinc||0.1 mg|
|Copper||0.9 mg||Copper||0.1 mg|
|Manganese||2.2 mg||Manganese||0.1 mg|
|Selenium||2.4 mcg||Selenium||0.8 mcg|
|Omega-3||5.7 mg||Omega-3||0.8 mg|
|Omega-6||11462 mg||Omega-6||4.5 mg|
One thing to note is that dates are high in sugar. Also both almonds and dates have a high amount of Omega-6 fatty acids in comparison to Omega-3-fatty acids. Nut/seed milks are mostly consumed by people on a Palaeolithic diet as an alternative to dairy milk. Store brought almond milk and other nut/seed milks are artificially sweetened with high fructose corn syrup, aspartame, sucralose or other such sweeteners. Furthermore additives are usually added to improve the taste and thickeners are added like soy lecithin to give a thicker creamier consistency to the milk. It is best to prepare your own nut/seed milks that provide all the nutrients without the harmful additives and preservatives.
Warning – This drink contains approximately 9g of sugar per 250 millilitres depending on the amount of Dates used and the therefore needs to be consumed in moderation.
A little about the ingredients
Almonds – many people avoid almonds and other nuts because of their fat content thinking it will contribute towards weight gain. On the contrary, studies have shown almonds to help with weight loss and lowering the risk of heart disease. Almonds are high in Potassium, Magnesium, vitamin E, Selenium, Calcium, Manganese as well as anti-oxidants, the benefits of these nutrients range from reducing oxidative stress, preventing cell damage, controlling blood sugar levels and lowering blood pressure.
The Potassium and Magnesium are known to lower blood pressure levels while Sodium is known to increase blood pressure levels. That is why it important to swap table salt for sea salt or pink Himalayan mountain salt because they contain up to 84 minerals including potassium and magnesium whereas table salt is only consists of sodium and iodine.
Vitamin E is an anti-oxidant and helps protects cells from damage. It also boosts the Immune system. Calcium as we all know is vital for bone health but it also helps with managing healthy weight and blood pressure levels.
Calcium is also used to balance the body PH levels, if the body is acid then the body will draw the calcium from the bones to maintain the right balance which is slightly alkaline. So it is vital to reduce acid forming foods and keep your calcium levels topped up.
Selenium is a trace mineral meaning we don’t need much of it but it still plays a vital role in a healthy immune system and cognitive function. It can also help control inflammation as it is involved in the production of prostaglandins.
Dates – Dates are high in Magnesium, Phosphorus, Potassium, Iron and Calcium. Dates also contain vitamin B6, Niacin (vitamin B3), Riboflavin (vitamin B2) as well as vitamin K. Niacin can be very effective in treating Depression and Anxiety and can be as effective as medication but at a high dosage. Also vitamin K is important for helping the blood to clot but also needed for bone health and preventing heart disease. Vitamin K1 can be converted into vitamin K2 by the body which is very important for bone health, especially for children to prevent crooked teeth and bones. Riboflavin is an anti-oxidant and an anti-carcinogen (reduces effects of carcinogens). Vitamin B6 helps the body metabolize fats and protein. It helps maintain healthy hair, skin, eyes and liver.
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[Note: This blog is only for informational purposes only. It is not medical advice or diagnosis. Please consult with a Health care practitioner before making any diet, nutritional changes or when starting a new fitness program.]