I’ve been interested in the idea of non-dairy milks for a while now, but while most of my friends opt for almond or hemp Milk whenever we meet in a coffee shop, I haven’t necessarily been as into the practice of using them. I’ve tried store-bought soy in the past but didn’t really feel “converted”, and I can’t have nuts, so all of the fun new packages of pecan and macadamia milks aren’t for me, unfortunately. Coconut is good for cooking, but it tastes sour in my coffee. I like pea milk from Ripple, but buying it in the stores is pricey, and all of the “milk” bottles are heavy to carry, which is a consideration for our New York City life where we walk everywhere, carry everything, and live in a walkup.

Because I’m still interested, though, I finally took the leap and decided to spend a morning experimenting with my own non-dairy nut-free milk options. I decided to start with all the ingredients I already had in my kitchen: oats (heard good things about oat milk and tried one by Pacific I picked up at Whole Foods the other day, it was nice), raw pumpkin seeds (I haven’t heard of or seen a pumpkin milk out there yet but it should work!), hemp seeds (my friend always got her chai latte with hemp milk at Birch Coffee), and quinoa (a super wild card!)

Making homemade “milks” is super cheap, super easy and super fun if you’re into experimenting in the kitchen. I started with 4 simple recipes, just using 1 ingredient (seed, grain) and water in each. I think the real opportunity comes in all the combinations I can build: adding barley and honey to oats? Adding sunflower seeds to pepitas? The options are limitless!

Equipment:

• a blender (I have this Kitchenaid one.)
• a fine cheesecloth, or a very fine sieve, or a nut milk bag.
• a bottle or a jar with a lid for storing.

Optional add-ons (for any of the milks):

1-2 pitted dates
1 Tablespoon maple syrup
1 Tablespoon honey
1/2 teaspoon vanilla extract
2 Tablespoons cocoa or cacao powder
1/4 cup fresh strawberries or blueberries

Raw grain/seed milks can typically be stored for up to around three days in the fridge, but obviously, as with any raw food, it may vary depending on temperature, freshness of the grains, etc. And as always, shake to mix before using!

Homemade Oat Milk

Oats are rich in protein, dietary fiber, several B vitamins, and are associated with lower blood cholesterol when consumed regularly.

Taste: creamy, sweet, smooth, hearty. This was our family favorite of all 4 of the milks I made. It’s a winner!

1 cup rolled oats
2-3 cups water (depending on the desired consistency: less water for creamier milk, more water for thinner milk)
1/4 teaspoon salt

1. Soak oats in water for a few hours or overnight.
2. Rinse and drain well, add to the blender with 2-3 cups of water, salt, and any optional sweeteners to your taste. Blend on high-speed for about 1 minute.
3. Pour over a medium bowl covered with a cheesecloth or a nut milk bag to strain. Repeat 2-3 times.
4. Enjoy right away and store the rest in a sealed jar or bottle in the fridge for typically up to 3 days.

Tip: use the leftover blended oat meal in the strainer as a face mask!

Homemade Quinoa Milk

Raw quinoa is a gluten-free source of protein, dietary fiber, several B vitamins and minerals.

Make sure to rinse quinoa very well to get rid of its bitterness.

Taste: thinly textured, close to skim milk. Looks snowy white, has a strong planty smell, but tastes pretty mild.

1 cup white quinoa
3 cups water
1/4 teaspoon salt

1. Soak quinoa in water for a few hours or overnight.
2. Rinse and drain quinoa, add to the blender with 3 cups of water, salt, and any optional sweeteners to your taste. Blend on high-speed for about 1 minute.
3. Pour over a medium bowl covered with a cheesecloth or a nut milk bag to strain. Repeat 2-3 times.
4. Enjoy right away and store the rest in a sealed jar or bottle in the fridge for typically up to 3 days.

Homemade Hemp Milk

Hemp seeds’ amino acid profile is comparable to other sources of protein such as meat, milk, eggs and soy. They can be a source of B vitamins, manganese, phosphorus, magnesium, zinc, iron and dietary fiber.

Taste: fresh, grassy, watery.

1 cup hemp seeds
3 cups water
1/4 teaspoon salt

1. Soak hemp seeds in water for a few hours or overnight.
2. Rinse and drain the seeds, add to the blender with 3 cups of water, salt, and any optional sweeteners to your taste. Blend on high-speed for about 1 minute.
3. Pour over a medium bowl covered with a cheesecloth or a nut milk bag to strain. Repeat 2-3 times.
4. Enjoy right away and store the rest in a sealed jar or bottle in the fridge for typically up to 3 days.

Homemade Pumpkin Seed (Pepita) Milk

Pumpkin seeds can be an excellent source of protein, dietary fiber, niacin, iron, zinc, folate, and more. In traditional medicine, they are used expel tapeworms and internal parasites.

Taste: sweet, nutty. It has a green hue and I give this milk the second best place in this experiment!

1 cup raw pepitas (pumpkin seeds)
3 cups water
1/4 teaspoon salt

1. Soak pumpkin seeds in water for a few hours or overnight.
2. Rinse and drain the seeds, add to the blender with 3 cups of water, salt, and any optional sweeteners to your taste. Blend on high-speed for about 1-2 mins.
3. Pour over a medium bowl covered with a cheesecloth or a nut milk bag to strain. Repeat 2-3 times.
4. Enjoy right away and store the rest in a sealed jar or bottle in the fridge for typically up to 3 days.

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