What’s Nut Milk?

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The term “nut milk” is typically used to describe any type of liquid made primarily from ground nuts. In most cases, the name is something of a misnomer as actual milk isn’t usually involved, although the end result often has a milky appearance. Many people use it as a substitute for milk in recipes, as an additive to beverages such as coffee or tea, and even by itself by the glass. There can be a lot of variation when it comes to exactly what a nut milk contains, but in its simplest form, the liquid is generally quite healthy and contains many important nutrients.

The simplest nut milks are usually little more than nuts mixed with water to create a thick, milk-like drink. People have been crafting this type of concoction for centuries, particularly in nutty areas like the southern United States and the Mediterranean. When nearly any type of nut is ground into a paste and then mixed with a liquid, the result is what most modern retailers refer to as a “latte.” These lattes tend to have high levels of protein and other nutrients and have the added benefit of a long shelf life. Most dairy products go sour or spoil without constant refrigeration and even then, they’re typically only good for a week or so. Many nut-based versions can sit at room temperature for a long time without going bad.

Preparation

Making nut milks is usually a very simple process. Once sorted, the nuts need to be pulverized, usually in a commercial-grade blender or food processor. Once reduced to a fine powder, they are reconstituted with water, fruit juice or other liquids.

People often have a lot of latitude when it comes to what specific ingredients are used to make milk. They can mix nut varieties together, add sweeteners like honey or vanilla, or add extra thickeners like yogurt or dried fruit. All of this will change the character of the end result as well as its nutritional profile and shelf life.

Most of the nut-based milks sold in supermarkets and grocery chains contain much more than just nuts and water. Flavoring agents and chemical stabilizers are often added as a way to improve taste and texture. It’s always a good idea for shoppers to check the ingredient lists of commercial versions to learn what they really contain in terms of preservatives and other additives.

Considerations for the home cook

Making this type of drink at home can be quite simple, although it often takes a little time. Simply mixing raw nuts and water often yields acceptable results, although the process is usually easier if the nuts have been soaked or even boiled to soften them.

Homemade versions may also need to be strained before serving. Most home blenders aren’t capable of pulverizing the nuts completely, which often leads to a sort of pulp building up at the bottom of the drink. Draining the finished product through a mesh sieve or cheesecloth will remove these granules and lead to a smoother result. Home cooks who are concerned about waste can save the pulp for use in baking or other cooking projects; if not, it can be discarded.

How it is used

There are as many ways to use nut milk as there are to make it in the first place. Many people enjoy it as a beverage, often as a substitute for animal milk. It can also be used as a coffee pot, cereal topper and in baking. Cooks can also use it to lighten up some dishes, especially curries and soups. The unique taste and texture often add a somewhat exotic flavor to a range of different dishes.

Athletes also sometimes drink these lattes to replenish muscle mass after a workout. Most nuts are high in protein and so-called “good” fats, making them a healthy snack. Drinking them can be a quick way for the body to absorb the vitamins and minerals they contain.

Suitable for vegans and dietitians

Nut milk is also very popular with vegans and people who are lactose intolerant. People in both of these groups avoid animal milk products, but are often allowed to eat nuts. Health food advocates and dieters also tend to lean towards these types of milk alternatives, largely due to their allure as “pure” and “natural.” While many versions have both of these qualities, that doesn’t automatically make them low in fat or calories. Nuts are generally considered healthy, but they contain high levels of natural oils and fats. The exact amount depends on the variety used, but most of the time, plain milk is better for dietary purposes than the nut-based versions.

Special precautions for infants and young children

Nut drinks are not suitable substitutes for regular milk or breast milk in young children. Infants, in particular, have very different nutritional needs than adults. Additionally, medical experts strongly suggest that parents do not give products containing peanuts and tree nuts to children under the age of three due to the risk of an allergic reaction. While it is possible to raise healthy vegan children or create diets that accommodate certain food allergies or sensitivities, it should be done under the guidance of a doctor. Simply substituting nut milk for regular milk isn’t usually a good idea in regards to young children.

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