I just concluded the series on nuts, so, this week, I will discuss how to make milk out of them. I will talk about what nutritionists say about the nuts or their milk and how to heat them up. I will cite scientific studies already done on them.
Nut-based milks are typically made by blending the nuts into a milk-like consistency, then straining it through a sieve. Let me use almond as an example. Soak raw almonds overnight. Drain the water you soaked it in and rinse the nuts. In a blender/food processor, add the soaked almonds with water and blend until the mixture is milky and creamy, then sieve. Plant-based milk should not be heated directly on the stove, If you do, lots of the nutrients are lost and the texture might change. They should always be heated with the double-boiler method which simply means that you put a pot with water on your stove/gas, put another pot on it (the pot on top should not touch the boiling water).As the water heats up and steam is released, the steam stays trapped between the two pots which then heats the milk in the top pot. However, there is an exception to this rule, unlike nut milks, soy milk is not meant to be taken raw, boiling is a must-do step for taste and food safety.
What do nutritionists say about these nuts and their milk?
Brazil nut milk
Kimberly Evans, M.S., R.D., has been a registered dietitian for 27 years and co-owner of Whole Health Nutrition in Burlington, Vermont called Brazil nuts, “the unsung hero of the nut bowl,”
Pistachio nuts milk
According to Kylene Bogden, MS, RD, a wellness advisor for Love Wellness, “Pistachio milk is a powerhouse. It has more potassium than other non-dairy milk types, it is also a great source of antioxidants, phytosterols (chemical compounds that fight cholesterol), and it is rich in heart-healthy fats.”
Peanut milk
According to Vasanti Malik, PhD., a research scientist at the Harvard T.H. Chan School of Public Health, “Such beliefs that peanuts are bad are misguided, peanuts are actually really healthy, they are certainly high in calories and fat but the fat is good fat.”
Tigernuts milk
“Since the gut acts as our immune system’s first line of defence, eating foods like tiger nuts that are loaded with resistant starch helps our natural protective bacteria,” says Jaclyn London, MS, RD, CDN.
Walnut milk
According to Ishi Khosla, a nutritionist, “Walnuts have a unique distinction of being rich in a valuable fat – the omega-3 fats. They also contain a number of potentially neuro-protective compounds like vitamin E, folate, melatonin, polyphenols and antioxidants. What is interesting is that they delay aging. Perhaps, its being shaped like the brain is no coincidence.”
Pecan nuts milk
Pecans are nutrient-packed and contain a variety of vitamins,” says Neda Varbanova, certified culinary nutritionist, holistic health coach, and founder of Healthy with Nedi.
Cashew nut milk
Clara Lawson, RDN and a medical doctor at USA Hemp, says, “Cashew milk is non-dairy and low-calorie milk that is nutritional, super creamy and versatile and can be used in different ways.’’
Almond milk
“Almonds are heart-healthy,” says cardiologist Dr. Day, who recommends almond milk to his heart patients. To maintain a healthy heart, Day says, be sure to drink unsweetened almond milk. “The big.’’
Macadamia nut milk
Macadamia nut milk is a good option if you are trying to manage diabetes because it is low in carbohydrates and high in fat, it could also be a good option for someone who is following a medically-prescribed ketogenic diet.” says Jennifer Cole, RDN, a clinical dietitian at Montefiore Medical Center.
Hazelnuts milk
Lithuania-born Gintare Marcel in her blog Gourmantine says, “Hazelnut milk is one of those rare, but wonderful treats, undeservingly trailing far behind in popularity to almond milk
If you want your milk creamy, do not blend your nuts with too much water, if you want it less creamy, simply increase the water. About sweetening your milk, you can add sugar but if you are the type that runs away from sugar, you can blend fruits with them. Some blend theirs with dates. You can sweeten it with stevia too. Do not throw away the leftover pulp in your sieve, simply lay it out in a thin layer on a tray to dry out and use it as flour. You can also blend them with your smoothies.
Scientific studies
In a study titled, “Composition of Brazil nut (Bertholletia excels HBK), its beverage and by-products: A healthy food and potential source of ingredients,’’ by Vasquez-Rojas, the conclusion is that Brazil nut beverages showed an interesting content in phenolic compounds, and their nutritional value was comparable to other commercialised vegetable milks.
In a study titled, “The effect of processing variables on the quality and acceptability of pistachio milk,’’ by Ahmad Shakerardekani et al, the conclusion is that this product can be served as a substitute for animal milk.
In a study titled, “Preliminary investigation of the production and characterisation of peanut milk based stirred yoghurt,’’ by Joel Isanga, it is one of the interesting alternative options to yoghurt manufacture in regions with high peanut production.
In a study titled, “Antihyperglycemic and hypolipidemic effect of Tigernut (Cyperus esculentus) extracts on streptozotocin-induced diabetic rats,’’ by Magda Mahmoud et al, it was concluded that tigernut tubers had appreciable hypoglycemic and hypolipidemic effects on STZ-diabetic rats.
In a study titled, “The anticonvulsant and neuroprotective effects of walnuts on the neurons of rat brain cortex,’’ by Majid Asadi-Shekaari et al, the conclusion is that the use of WK(walnut kernel) may be helpful in prevention of PTZ-induced seizure and its further neurodegeneration in male rats.
In a study titled, “Antioxidants in pecan nut cultivars (Carya illinoinensis (Wangenh.) K. Koch),’’ by Ana G. Ortiz-Quezada et al, the presence of phenolic compounds have been reported to protect against atherosclerosis, hypertension, cardiovascular diseases, cancer and viral infections and to act as general antioxidants.
In a study titled, “Non-dairy cashew nut milk as a matrix to deliver probiotic bacteria,’’ by Laura
Maria Bruno et al, the results indicate that cashew nut milk is an adequate vehicle for delivering probiotics.
In a study titled, “Almonds and cardiovascular health: A review,’’ by Soumik Kalita, almonds have been shown to reduce LDL-C, which is a known risk factor for coronary heart disease.
In a study titled, “An examination of the anti-bacterial, anti-fungal, antigiardial, and anti-cancer properties of Macadamia nut,’’ by Ian Edwin Cock et al, the inhibitory bioactivity against a range of microbes as well as the lack of toxicity indicates the potential for macadamia nuts in the discovery and development of new natural food preservatives and pharmaceuticals.
In a study titled, “Development of homemade hazelnut milk-based beverage,’’ by Şühedanur Aysu et al, the hazelnut milk beverage may have potential as a functional beverage in a daily diet to provide nutrients and energy.
