Milk is considered a complete food because it contains two key nutrients, protein and calcium. Protein helps repair body tissues and strengthen the immune system, while calcium is essential for strong bones. However, when pure milk is not available, many people look for alternatives.
Plant-based milk made from ingredients such as almonds, bananas, or sesame seeds can fulfill most of our calcium and protein requirements. These types of milk are also beneficial for people who are lactose intolerant and unable to digest cow or buffalo milk. Moreover, they are excellent options for those following a vegan diet.
1. Almond Milk
Everyone knows that soaked almonds are beneficial for health. You can also make milk from soaked almonds. Almonds are rich in protein, calcium, omega-3, and fiber.
Ingredients:
- A handful of soaked almonds
- 500–750 ml warm water
- 2–3 dates, or 1–2 teaspoons of raisins, or 10–20 grams of jaggery for sweetness (optional)
Method:
- Soak the almonds overnight.
- Remove the skins in the morning.
- Blend with warm water and add dates or raisins if desired.
- Strain the mixture through a clean cloth.
- You can also blend it with cold water or refrigerate it for an hour before drinking.
2. Coconut Milk
If you enjoy the taste of raw coconut, you can easily make milk from it. This milk is a good alternative for those who find dairy milk difficult to digest.
Ingredients:
- 100 grams grated coconut
- 100–150 ml warm water
- 2–3 dates, or 1–2 teaspoons of raisins, or 10–20 grams of jaggery (optional)
Method:
- Grate the coconut into small pieces.
- Blend it with warm water, adding more water gradually.
- Strain well before drinking.
- You can also chill it before serving.
3. Oats Milk
Oats milk is highly beneficial for weight loss and for those following a vegan diet.
Ingredients:
- 1 cup oats
- 3 cups water (the water should be three times the amount of oats)
Method:
- Blend the oats with water until the mixture becomes white and smooth.
- Strain using a cotton cloth.
- Serve cold or warm as desired.
4. Sprouted Almond Milk
Using sprouted almonds increases the amount of protein and vitamins in the milk.
Ingredients:
- ½ cup almonds
- 500 ml warm water
- 2–3 dates, or 1–2 teaspoons of raisins, or 10–20 grams of jaggery (optional)
Method:
- Soak almonds overnight in two cups of water.
- Peel them in the morning.
- Blend with warm water and add dates or raisins.
- Strain the mixture through a clean cloth.
- Serve cold or warm.
5. Soy Milk
Soy milk is rich in protein and an excellent choice for people who are lactose intolerant.
Ingredients:
- ½ cup soybeans
- 500 ml warm water
Method:
- Soak soybeans overnight.
- Rinse thoroughly in the morning and remove the skins by rubbing.
- Blend with water until smooth.
- Strain through a soft cloth.
- Boil the milk over low heat for about 10 minutes.
- If the mixture thickens, add some water.
- Let it cool for 1–2 hours, then refrigerate.
- You may add jaggery while heating for sweetness.
6. Sesame Milk
Sesame seeds are packed with protein and calcium, along with omega-3 fatty acids, which are beneficial for heart health. This vegan milk is light and easy to digest.
Ingredients:
- ½ cup sesame seeds
- 500 ml warm water
- 2–3 dates, or 1–2 teaspoons of raisins, or 10–20 grams of jaggery (optional)
Method:
- Soak sesame seeds overnight.
- Rinse well in the morning.
- Blend with dates and water until smooth.
- Mix 2 tablespoons of the paste with a glass of warm or cold water before drinking.
7. Banana Milk
Bananas are a great source of potassium, which supports heart health.
Ingredients:
- 1 ripe banana
- 1 cup water
- 2–3 dates or 1–2 teaspoons of raisins (optional)
Method:
- Peel the banana and blend it with water until smooth.
- Add vanilla or cinnamon powder and dates or raisins for extra flavor.
These seven types of vegan milk are not only easy to make at home but also nutritious, digestible, and suitable for people with lactose intolerance or those following a vegan lifestyle.
