One of the most significant changes when adopting a Paleo lifestyle is the elimination of dairy, particularly milk. Fortunately, numerous non-dairy milk options exist, but not all are Paleo-friendly. Almond milk, derived from pressed or blended almonds, is a popular choice. But is almond milk Paleo?
Paleo Considerations for Almond Milk
When evaluating the Paleo suitability of any food, several factors come into play. Firstly, we consider whether the ingredient would have been accessible to our Paleolithic ancestors. Almonds, being nuts, likely would have been available. Secondly, and perhaps more importantly, we assess the level of processing the ingredient undergoes before reaching our table.
The Problem with Store-Bought Almond Milk
The primary concern with commercially produced almond milk is its purity. The packaging often aims to instill trust, but a closer look at the ingredient list reveals potential issues. Many store-bought almond milk brands contain additives such as vegetable oils, flavorings, and both natural and unnatural sweeteners. These ingredients were certainly not part of the Paleolithic diet and are generally unhealthy. Ideally, almond milk should only contain almonds and water.
The Solution: Homemade Almond Milk
To avoid the confusion of deciphering labels in stores, the best solution is to make almond milk at home. This ensures complete control over the ingredients and avoids unwanted additives.
Making Almond Milk at Home: A Simple Recipe
Making almond milk at home requires only a blender and a strainer. While some may find this too time-consuming, the benefits outweigh the effort.
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Ingredients:
- Raw almonds
- Water
Instructions:
- Soak the almonds: Place raw almonds in a bowl, cover with water, and let them soak overnight. Soaking helps soften the almonds and removes tannins, improving nutrient absorption.
- Rinse the almonds: After soaking, rinse the almonds thoroughly using a strainer.
- Blend the almonds: Pour the rinsed almonds into a blender or food processor. Add fresh water (the amount determines the desired consistency) and blend until the almonds are completely broken down.
- Strain the almond milk: Strain the mixture through a nut milk bag or cheesecloth into a bowl to catch the milk. Squeeze the bag to extract all the liquid.
- Store the almond milk: Pour the strained almond milk into a sealed container and refrigerate for up to 5 days.
Benefits of Almond Milk
- Nutrient Content: Almonds are a good source of healthy fats, antioxidants, and vitamin E. Some of the riboflavin (vitamin B2) from almonds transfers into the milk.
- Potential Health Benefits: A 2011 study suggested that replacing milk with non-dairy substitutes like almond milk may help suppress the growth of cancerous prostate cells.
- Versatility: Almond milk can be used in smoothies, soups, and even Paleo-friendly vanilla milkshakes. It is also a great addition to coffee, offering a neutral, slightly nutty taste.
Whole30 Homemade Almond Milk Recipe
This recipe uses just two ingredients and tastes better than store-bought versions:
Ingredients:
- Almonds
- Water
Instructions:
- Soak the almonds in 2 cups of distilled water overnight.
- Strain the almonds and discard the soaking water.
- Combine the soaked almonds and 4 cups of distilled water in a high-speed blender.
- Blend on high for 60-90 seconds.
- Pour the almond milk into a nut milk bag placed over a bowl.
- Squeeze to drain all the liquid.
- Pour the strained almond milk into a quart glass.
Why Homemade Almond Milk is Superior
Homemade almond milk is not only tastier and cheaper but also healthier than store-bought varieties. Many commercial brands contain additives like carrageenan, which can cause inflammation, bloating, and indigestion. By making almond milk at home, you avoid these potentially harmful ingredients.
Soaking Almonds: Why It Matters
Soaking almonds before making almond milk softens them for a creamier texture and optimizes nutrient absorption. Soaking removes tannins, which inhibit nutrient absorption, allowing your body to absorb more vitamins and minerals and stimulate enzymatic activity that can improve digestion.
Cost-Effectiveness
Making your own almond milk is more sustainable and cost-effective than buying store-bought brands. Purchasing almonds in bulk from stores like Costco or Thrive Market can further reduce costs.
Dietary Compatibility
Homemade almond milk made with just almonds and water is compatible with various diets and lifestyles, including Paleo, Keto, Whole30, and Vegan.
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What to Do with Almond Pulp
Don't discard the almond pulp left over from making almond milk. It can be used to make almond meal for baked goods. Spread the pulp on a baking sheet and bake at a low temperature until dried out. You can also grind it to make extra-fine almond flour.
Other Paleo-Friendly Milk Alternatives
While almond milk is a popular choice, other Paleo-friendly milk alternatives include:
- Coconut Milk: Coconut milk is a Paleo favorite. There are two main types: thick canned coconut milk and coconut milk drink. Canned coconut milk is made from coconut flesh and liquid blended into a creamy consistency, while coconut milk drink is made from coconut and water. Coconut milk is rich in flavor and versatile for cooking and baking. When buying canned coconut milk, look for plain coconut or coconut and water mixes and avoid preservatives and stabilizers like carrageenan or guar gum.
- Cashew Milk: Cashew milk is a blend of cashews and water with a mild, nutty taste similar to almond milk. However, the processing of cashews can strip the nut of its nutrients. It can be used in place of regular milk and is interchangeable with other nut milks.
- Hemp Milk: Hemp milk is naturally rich in polyunsaturated fats (PUFAs), including omega-3 fatty acids, which have anti-inflammatory and antioxidant properties. Hemp seeds are also naturally rich in calcium.
- Banana Milk: Made from bananas and water, banana milk has a sweet taste and creamy texture. It is a good source of potassium but may have limited uses due to its sweetness.
Ingredients to Avoid in Store-Bought Dairy Substitutes
When purchasing dairy substitutes, it's crucial to read ingredient lists carefully and avoid fillers, added sugars, and chemical preservatives. Common additives to watch out for include:
- Carrageenan
- Guar gum
- Xanthan gum
- Vegetable oils
- Artificial flavors
- Added sugars
Read also: Is Almond Milk Low FODMAP?