Do you like nuts? Does cow's milk cause you allergic symptoms or discomfort? Are soy and rice beverages not really your thing? Or would you simply like to try something different? Nut milk may be just what you're looking for.

Nondairy beverages made from nuts — almonds, cashews, and hazelnuts, among others — are a nutritious, tasty alternative to both dairy and other nondairy beverages. Nut beverages are packed with essential nutrients and can also be used as a milk substitute in a variety of recipes.

Nutrition in a nutshell

Unlike cow's milk, nut beverages contain no saturated fat, cholesterol, or lactose. But wait, there's more. For example, consider the almond. This delicate nut provides 6 grams of protein per ounce of dry nuts (that's about 24 shelled nuts), plus it is a good source of calcium, copper, fiber, iron, magnesium, manganese, phosphorus, potassium, vitamin E, and zinc. In fact, 1 ounce of almonds provides 50% of the DRI (Dietary Reference Intake) of vitamin E — a whopping 7 milligrams.

The hazelnut (filbert) also packs a punch in the nutrient department but delivers a bit less vitamin E and protein. In any case, research indicates that when it comes to providing protection against coronary heart disease, nuts can significantly reduce the risk.

While almond and hazelnut milks are available in stores and through mail order, other varieties — such as cashew and walnut milks — are not. However, you can make any of these nut beverages easily and inexpensively at home.

Make your own nut beverages

Making your own nondairy nut milks is so easy, a child can do it. In fact, allowing children to make their own nut beverages is a great way to introduce them to this tasty treat. (Younger children will need help with the blanching and/or blender.)

To make a nut beverage, the general rule is to use a ratio of 1 part nuts to 4 parts cold water. Use raw, unsalted nuts. Those with a skin, such as almonds, can be blanched to remove it. Here's a simple recipe:

• ½ cup raw nuts, such as almonds, cashews, or hazelnuts
• 2 cups cold purified water
• For sweetness you can add any of the following (optional):
  • 1 tbsp pure maple syrup, raw honey, or pitted dates
  • 1 tsp vanilla extract
  • ½ small banana (this will result in a thicker beverage)
  • ⅛ tsp stevia extract

If the nuts have a skin, blanch them by placing them in a large skillet that contains boiling water. Allow the nuts to stay in the boiling water for about 30 seconds, then drain them in a colander. Pop the skins off the nuts, and place the blanched nuts in a blender with 2 cups of cold water and any desired sweetener. Blend on high speed for 2 to 3 minutes until you have a thick white beverage.

Depending on personal preference, you can strain the beverage through a fine sieve to remove any residual particles or drink it as-is. To use your nut beverage as the base for a nutritional shake, just add your favorite fruit or other ingredients and blend again.

Words of caution

If you are allergic to tree nuts, then almond and other nut beverages are not for you. Nut beverages also should not be used as a substitute for breast milk or formula for infants. But if you're free to go nuts, do so in good health.

References

• Cohen, R. Milk: The Deadly Poison. Englewood Cliffs, NJ: Argus Publishing, 1997.
• Fraser, G. E. "Nut Consumption, Lipids, and Risk of a Coronary Event." Clinical Cardiology (July 1999) 22(7): 11–15.
• Maguire, L. S.; O'Sullivan, S.M; Galvin, K.; O'Connor, T.P.; O'Brien, N.M. "Fatty Acid Profile, Tocopherol, Squalene and Phytosterol Content of Walnuts, Almonds, Peanuts, Hazelnuts and the Macadamia Nut." International Journal of Food Sciences and Nutrition (May 2004) 55(3): 171–78.