Soy milk is one very nutritious alternative for vegans and those that are lactose intolerant. Not only is it high on calcium and protein, it is also free of saturated fat and has not more than 80 calories. Perfect to keep you well-nourished and far from the unhealthy cravings!
To make soy milk
To make a liter of soy milk you need to soak about 125 g of soybeans overnight. Once softened, heat the soya beans for a few minutes and grind/blend them in a liter of water. Drain the mixture through a muslin cloth and heat the soy milk till boiling point. Allow it cool and then use.
How to use soy milk in oatmeal
1/3 cup oats
1/3 cup diced apples
1/3 cup soymilk
1/3 cup water
1 tablespoon dried berries (such as cranberries)
1 tablespoon raisins
1 tablespoon chopped nuts (almonds, walnuts or pistachios are great for this)
2 pinches of cinnamon
1 tablespoon honey
Combine all ingredients in an airtight container. Keep cool in a refrigerator or lunch box allowing the ingredients to soak in the milk. It should be ready to eat in around 4 hours.
Recipe credit - 8thcontinent
Coconut milk is a highly popular ingredient in Thai and Indian cooking for its taste but more importantly for its easily digestible fats and low cholesterol. Plus it is said to contain ample amounts of vitamins and fibers that fight liver ailments and inflammation. Additionally it also contains selenium, an antioxidant that helps with arthritis.
To make coconut milk
To make this rich, creamy and highly flavoured milk take a cup of unsweetened coconut meat and grind it into 4 cups of water until smooth in texture. Then, strain it through a muslin cloth.
How to make Coconut Chia Pudding
1/4 cup chia seeds
1 cup light or full-fat coconut milk, depending on preference
1/2 tablespoon honey
Mix chia seeds, coconut milk, and honey together in a small bowl or glass mason jar. Let it set in refrigerator overnight.
Remove it from the fridge, and make sure your pudding looks thick and the chia seeds have gelled. Top with fresh fruit and nuts, and enjoy immediately.
Recipe credit – Popsugar
The benefits that almonds come with are no secret and there is no reason why almond milk should prove any less beneficial. Almond milk is an amazing energy booster, is not all that high on calories (almond milk contains 60 calories as opposed to whole milk that contains 146 calories) and the fact that it contains no saturated fats!
To make almond milk
To make almond milk, soak almond in water for over 12 hours, rinse and then blend well with some water. Blend until smooth in consistency, strain into a bowl using a muslin cloth and serve.
How to make Almond Milk Porridge
1 ½ cups oats
1 ¼ salt
3 cups almond milk
1 banana sliced
1 tbsp honey
½ cup toasted coconut
In a bowl mix the oats, salt and milk. Heat until it comes to a simmer. Add the banana, honey and coconut. Continue to cook, stirring for a few minutes until the oats are cooked and the banana soft. Slow cook for a yummy porridge. Sprinkle with nuts and extra coconut.
Recipe credit – bite.co.nz
Cardamom milk is loaded with nutrients like potassium, calcium, Vitamin C, manganese and iron that have innumerable benefits and help fight anemia. Cardamom milk is also used as an antiseptic and it helps solve digestive problems.
To make cardamom milk
Pour 2 cups of milk into a pan and add 2 pods of cardamom to it. Bring to boil and let it simmer for about 3 minutes. Add some sugar for taste and refrigerate after it cools down. Strain the milk and pour into a glass.
How to make Cardamom Milk Pudding
3 1/2 cups whole milk
1 tablespoon green or white cardamom pods, slightly crushed
1/2 cup sugar
2 tablespoons chopped pistachios or walnuts
Bring milk, cardamom pods, and a pinch of salt just to a boil in a saucepan, then remove from heat and let stand, covered, 5 minutes.
Add sugar to the hot cardamom milk. Place this onto the saucepan and simmer, stirring constantly, until thickened for about 2 minutes. Strain through a fine-mesh sieve into a bowl and discard the solids. Refrigerate the pudding, with its surface covered with wax paper, until very cold, at least for 4 hours. Serve sprinkled with nuts.
Recipe credit – Epicurious