Weekend cookbook: a guide to creating milk-free nuts, seeds, and milk


When I create recipes, I always try to cater to people who are intolerant of lactose and other ingredients. Nuts and seed milk are a delicious alternative to lactose free milk from traditional dairy products and can be used in a variety of recipes that require real food. They can also provide your body with essential minerals such as calcium and magnesium.

In my cookbook Delicious, I have created complete chapters for these condiments – 12 in total, all of which have unique advantages and flavor characteristics.# The key ingredients you choose to use to make emulsionless beverages will ultimately determine your delicious and creative taste and texture. For example, walnut milk is an excellent source of omega-3 fatty acids.

Non-dairy milk is basically nuts, seeds or grains mixed with filtered water and filtered. I like to soak my nuts and seeds overnight, which makes them easier to digest and blend. Milk can also be flavored with aromas such as vanilla beans, cocoa, matcha, turmeric, or cinnamon. For a bit of sweetness, I like to add my choice of fresh dates, raw honey, maple, or a bit of stevia before mixing.

If you have leftover fruit from making milk, it can easily be used in cakes, gluten-free banana bread, chocolate cookies, ground meat, or your own healthy protein balls. Once you make your own homemade nut milk, you’ll never buy those in the store again. Personally, I like to be as natural as possible.

If you want more rich, creamy milk, cut down on two glasses of water or add a few tablespoons of sesame paste. This will also provide the impetus for calcium. If you’re in a hurry, nuts like cashews and macadamia nuts don’t need any filtration and can be mixed with water to produce the mildest milk right away.

My preferred non-dairy ingredients include walnuts, macadamia nuts, cashews, almonds and pumpkin seeds. Brown rice is also a good choice for people who are sensitive or allergic to nuts.


1 cup of your choice of nuts or seeds (soak overnight and leave side by side)

4-6 fresh de-nucleating dates or natural sweeteners of your choice

6 cups filtered water

Others: vanilla, cinnamon, cocoa, turmeric, matcha, sesame paste, or coffee


Combine nuts, water, and dates to make a high-performance blender

Mix at high speed until creamy white (this should take about 15-20 seconds).

Strain through a fine sieve, plain cloth or nut milk bag

Pour into a clean bottle or jar

Store the milk in the refrigerator for about 4 days

Note + inspiration: mix any of this milk with frozen bananas, almond butter, fresh dates and cold filtered coffee to make a delicious breakfast smoothie.

Teresa Cutter is the founder of health chef, a writer, nutritionist and trained classic chef. You can find more tips and recipes on her website, apps, e-books and Instagram.

“My main goal in a healthy chef is to make people cook and eat healthier. Eat natural foods, concentrate on fresh fruits and vegetables, and keep it simple. “-teresa cutting machine


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