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  • Writer's pictureLiz Riesen, RD

Are Milk Alternatives Healthy?

Liz Riesen, RD

Most milk alternatives you find in the grocery stores will have varying lists of additives, thickeners, and "flavorings"? So are they really healthier for us?

It's true that most of the population around the world lose their ability to adequately digest cow's milk after the age of four years old. Does this mean that everyone has digestive upset, gas, pain, diarrhea when they drink milk? Not necessarily. If you suffer immediate symptoms after drinking cow's milk you should definitely avoid it for life. For those who don't have any issue digesting cow's milk, it may still be causing a small amount of harm to your gastrointestinal lining. This is because any time we allow undigested proteins through to the intestine they have the potential to damage our gut lining. If we have low inflammation and adequate nutrition our bodies will patch up any damage and you are good to go.

The issue nowadays is that many of us are in a high inflammatory state and trying to increase our nutrient intake through a healthy diet or even supplementation. So for the majority of the population, it is likely a benefit to your immune system to avoid cow's milk. Trying to find a clean alternative to cow's milk is not only tough, it can be expensive.

You can try making your own milks at home with these simple recipes below.

Get fun and creative with adding pureed strawberries for strawberry milk!

Happy & Healthy Cooking,


Milk Alternatives

Recipe by Liz Riesen, RD

Coconut Milk

  • 1 (13.5 oz. can) full-fat organic coconut milk

  • 3 cups water

  • 1 tsp. pure vanilla

  • dash of salt

Blend all ingredients together for 30 seconds. Pour into a large mason jar and seal. Store in the fridge and use within the week.

Nut Milk

(hazelnut, pecan, almond, etc.)

  • 1 cup raw nuts, soaked in water overnight

  • 3 cups water

  • 1 tsp. vanilla

  • dash of salt

  • optional: 1 Tbsp. pure maple syrup

Rinse soaked hazelnuts well and drain. Blend all ingredients in a blender, until smooth. Place a cheesecloth over a glass measuring cup or jar and secure with a rubber band.

Slowly pour milk through cheesecloth. If cloth gets full, remove and squeeze excess milk into jar. Store in the fridge and use within 5 days.

Save any pulp and use in baking or in a smoothie.

Cinnamon Roll Smoothie

1/2 banana

1/2 cup rolled oats

1 cup nut milk

1 tsp. vanilla

1/2 tsp. cinnamon

Optional: 1 scoop vanilla protein powder

Blend all ingredients together until smooth.

Stay Tuned for Updates & New Recipes!

In health and happiness - Liz



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