Rice Milk Pro: High in vitamins and calcium when fortified, rice milk made from brown rice is also high in vitamins. According to Ted Kallmyer, author of Flexible Dieting, in Bend, Oregon, rice milk is the least likely alternative milk to trigger an allergy. One cup of Pacific Rice Milk has 130 calories, one gram of protein, 30 percent DV for calcium, two grams of fat and 37 grams of carbohydrates. One cup of Rice Dream Organic Rice Drink has 120 calories, one gram of protein, 30 percent DV for calcium, 2.5 grams of fat and 23 grams of carbohydrates. Con: Low in fat and protein, it’s
also relatively high in carbohydrates. It has a less creamy texture than hemp, coconut or soy milks.
Soy Milk Pro: Soy milk provides more protein than other alternative milks. Look for a calcium-fortified, organic brand that doesn’t contain the thickening agent carrageenan, suggests Dr. Andrew Weil, founding director of the Arizona Center for Integrative Medicine, in Tucson. Different brands have different nutritional components. For example, one cup of Organic Valley Soy Original has 100 calories per cup, with seven grams of protein, 30 percent DV for calcium, three grams of fat and 11 grams of carbohy- drates. One cup of Organic EdenSoy Extra Original Soymilk contains 130 calories, with 11 grams of protein, 20 percent DV for calcium, four grams of fat and 13 grams of carbohydrates. Con: Some people might not like the
thick texture and soy aftertaste. Dr. Frank Lipman, founder and director of Eleven Eleven Wellness Center, in New York City, says that limiting soy is a good idea due to soy’s prevalent pesticide saturation and its researched links to thyroid, endocrine system and sex hormone dysfunction (
Tinyurl.com/SoyDarksideStudies). If soy is eaten, “Choose certified organic, soy products—preferably fermented ver- sions like miso, natto and tempeh—with the Non-GMO Project seal; and do so sparingly, no more than twice a week,” advises Lipman.
Judith Fertig writes food health articles and cookbooks from Overland Park, KS (
JudithFertig.com).
natural awakenings May 2017 25
DIY Milks
With fresh ingredients, a high-speed blender and a reusable nut milk bag or strainer, we can make our own alternative milk in minutes at home.
Pour into a container and store covered in the refrigerator for up to three days.
Coconut Milk Yields: About 3 cups
Almond Milk Yields: About 4 cups
1 cup raw, unsalted organic whole almonds tsp sea salt
1/2
4 cups pure filtered water Sea salt, stevia, agave nectar, honey, a date, vanilla bean or lemon juice
Soak the almonds in salted water for at least 12 hours before blending.
Using a high-powered blender, start blending on low and increase to high to reach a smooth milk consistency.
Strain through a nut milk bag to remove any almond skin or pieces.
Optional: Add a preferred flavoring.
2 cups hot water 1 cup fresh organic, unsweetened, shredded coconut
Place hot water, and then shredded coconut, in a high-speed blender, starting on low speed and increasing to high for a total of three minutes.
Strain the coconut milk through a nut milk bag into a container.
Store covered in the refrigerator for up to three days.
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