What is Almond Milk

After soy, almond milk is one of the OG dairy-free milks and one of the most universally available options in today’s society. Brands like Silk and Almond Breeze brought this nut milk to popularity. Just a few years later, the varieties, brands and options are seemingly endless. Here is a rundown that explains exactly what almond milk is and how you might want to work it into your diet.

Almond milk basics

Many people choose this kind of “milk” because of their dietary needs. They may be looking for something that is lactose-free, gluten-free, soy-free and vegan. It’s the perfect solution for anyone looking for an alternative to dairy and is considered one of the more popular plant-based milk options available today.

Commercially sold almond milk typically comes in either unsweetened or sweetened varieties. Some brands also offer flavored options, such as vanilla. We love the chocolate flavor the best.

Nutrition

An 8-ounce serving of unsweetened almond milk contains one of the lowest calorie counts within the alternative milk market at just 40 calories, according to Healthline. It’s also free of added sugar, dietary cholesterol and saturated fat.

Besides calories, protein is the most significant difference when comparing it to cow’s milk. An 8-ounce glass of unsweetened almond milk contains 2 grams of protein, whereas the same-sized serving of cow’s milk contains 8 grams.

It’s important to note that nutrition facts will vary from brand to brand. Some brands will add calcium, vitamin D and other nutrients to boost the nutritional profile. Others add emulsifiers and gums to enhance the texture and mouthfeel of the milk.

You’ll find brands with a two-ingredient list on one end of the spectrum and others with lists that take up half of the carton on the other. If you’re concerned about ingredient quality, make sure to read the nutrition labels carefully and try out a few brands to find the right one for you.

How almond milk is made

Just like oat milk, making this “milk” involves a simple process of blending almonds and water together. The mixture is then strained to create an alternative milk-like beverage that many people who experience lactose intolerance or dairy allergies enjoy and appreciate.

The commercial process for making almond milk is broken down into a few stages:

• Almond selection
• Cleaning and soaking
• Grinding and milling
• Filtration and homogenization
• Pasteurization and sterilization

Supplies you’ll need for DIY almond milk

At home, however, the process of making almond milk is a bit more simplistic. Use of a high-powered blender is necessary, but beyond that, the process only involves three easy steps:

• Soaking
• Blending
• Straining

A good starting ratio is one cup of almonds to two cups of water. Once strained, the consistency will be similar to 2% dairy milk. If you like thinner milk, simply increase the amount of water you use when blending. Because there are no preservatives added when you make it yourself, homemade almond milk will only keep for three to five days in the refrigerator. 

Small conveniences such as a nut-milk bag make straining much easier than using cheesecloth. If you plan to take on this DIY kitchen project, it’s a worthwhile purchase.

Homemade almond milk also allows for the unique ability to customize flavors and add-ins to your preferences beyond the store-bought options. Extracts, syrups, fruit, cocoa powder and sweeteners can all make for a really delicious homemade drink.

The best ways to use almond milk

Beyond its use in your morning coffee or a glass accompanying your favorite chocolate chip cookie recipe, you can use almond milk in cooking and baking just like regular cow’s milk. Furthermore, the leftover almond pulp has a variety of uses, from crackers to muffins and lots more.

Almond milk won’t be a great substitution for ingredients like heavy cream or whole milk as it’s just not as decadently creamy. It’s better to use options like coconut cream or oat milk for any indulgent soups or ice cream recipes. However, it works wonders in dairy-free quick breads, cookies and muffin recipes as well as smoothies, lattes and sauces. Also, if you’re looking for evaporated milk substitutes, it fits the bill.

Health considerations

As mentioned earlier, almond milk is lactose-free, gluten-free, soy-free and vegan. If you can’t digest dairy, you may want to try almond milk. It’s one of the reasons that Sarita Harbour of Recipes From Leftovers uses it in cereal, her coffee or tea and also for baking.

“I find it easier to digest than oat milk,” she explains. When baking with this non-dairy liquid, she appreciates “the lovely nutty flavor it adds to muffins, pancakes and quickbreads.”

That being said, it is not for everyone looking to avoid dairy. If you have a nut allergy or sensitivity, you should not drink any kind of nut milk. This is according to the Cleveland Clinic, which says, “if you have a nut allergy, you’ll obviously want to steer clear of almond milk.” They say the same for cashew milk — avoid it if you have nut allergies.

Portions of this article originally appeared on Food Drink Life.