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Disease-Free Living Through Fitness and Nutrition

Recipes for those who wish to avoid salt/sugar/oils/flesh foods
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Milk Alternatives: Nut Milk Variations FAR SUPERIOR TO COW’S MILK

Following are a variety of nut milk recipes by health seekers who are identified where possible:

Almond Milk

You need:

a simple blender or Vita-Mix

one medium-size fine strainer

cheesecloth to line the strainer (optional)

a large bowl

a pitcher with lid, for storage

Blanch almonds by placing them in 1 cup boiling water. Allow them to stand until the water has cooled slightly, and then peel off skins, or prepare milk with unblanched almonds. (Milk from blanched almonds will be slightly whiter in color and smoother in consistency with no difference in flavor.) Dry almonds well.

1/2 cup shelled raw almonds

1/2 tablespoon pure maple syrup (optional)

2 cups water

1. Place almonds in blender and grind to a fine powder. Add sweetener and

2. 1 cup water. Blend again for 1 to 2 minutes to form a smooth cream

3. With blender running on high, add remaining cup of water slowly through opening of blender lid. Blend 2 minutes.

4. Place the strainer over a large bowl; to ensure a smooth milk,

5. line the strainer with cheesecloth. (If you do not have cheesecloth, you can simply strain your milk twice, using an even finer strainer the second time.)

6. Pour almond milk slowly into strainer and allow to filter through. Add liquid to strainer in increments and just let it drain naturally, or stir the milk in the strainer with a spoon to encourage it to pass through more rapidly.

7. When all the milk has passed through the strainer, there will be approximately 1/2 cup of almond fiber accumulated. If you have used a cheesecloth liner, you can pull the edges together and gently squeeze the remaining milk out of the fiber, or use a spoon to gently press the remaining milk through the strainer.

(The fiber can be stored in the refrigerator for a few days and used as a moisturizing body scrub when you shower.) Makes about 2 cups.

Note: The amount can be doubled if you need a quart of Almond Milk. Almond Milk will keep in the refrigerator for 4 or 5 days. Store it in a jar or pitcher with an airtight lid.


1/2 Cups raw, whole almonds

2 1/2 Cups filtered water

Pinch salt (optional)

2 pitted dates (optional)

1. Combine above ingredients as preferred in the blender.

2. Start blender on slow speed for a few seconds, then switch to high speed, blending until smooth.

3. Strain milk through a fine mesh strainer, cheese cloth or sprout bag to remove almond pulp, and set pulp aside. Makes 2 1/2 Cups of milk.

This quantity of water will create thick, creamy milk. For other purposes, thin with water to preferred consistency.

To make almond milk sweeter, simply add more dates.

To make almond cream, reduce the quantity of water to 1 Cup to create a very thick liquid and strain off pulp.

USING THE PULP: Valya’s Spicy Almond Cheese

Mix the following ingredients in a bowl:

2 Cups pulp from almond milk (pulp should not be sweet)

¼ Cup Extra Virgin Olive Oil

¼ Cup Lemon Juice

½ teaspoon Celtic Sea Salt (Optional)

½ bunch fresh or dried dill weed

½ Cup diced onions

½ Cup diced red bell pepper

Garnish: cherry tomatoes Serves 4


1 Cup any nuts or seeds, soaked overnight and drained

3 Cups filtered water

1 Tablespoon raw honey or 2-3 pitted dates

1 teaspoon celtic sea salt (optional)

In a blender, blend all ingredients until smooth. Strain mixture through a sprout bag or cheese cloth. Enjoy. (From Raw Family

Nut Milk

1 cup almonds (or other nuts)

2 cups water

Blend and strain.

Optional, Add:

1 banana or 1 apple

1 cup dates.


Other Nut and Seed Milks

Using the same equipment, ratio of ingredients, and procedure, you can make wonderful milks from sesame seeds, sunflower seeds, or cashews.

From: The American Vegetarian Cookbook by Marilyn Diamond.

Via: Cathy Flick on Yeast-L list

Nut Milk

A milk made from raw nuts can be used in place of dairy milk. One way to make a nut milk is to liquefy one cup of blanched almonds with 4 cups of water in a blender.

Add 2 Tablespoons raw honey or pitted dates for sweetness, if desired.

Decrease water for creamier milk.

From: Natural Foods Cookbook by Maxine Atwater

Nut Milk

1 cup Nuts

2 cups Water

1 Banana

1/2 tablespoon raw honey or a few pitted dates (Optional)

Dash of Vanilla (optional)

Liquify in blender

Adapted from: 

Almond Milk

1 Part Almonds

4 Parts water

Blend. To activate almonds, soak overnight, pour off water, follow recipe above. For a delicious smoothie add: frozen fruit or pure maple syrup.

Courtesy of RAW Restaurant, San Francisco, from 

Almond Milk

Start with whole almonds and soak them overnight in water to release enzymes.

Next day, blanch the almonds (dip in boiling water) and remove the skins (they come right off). Puree in blender with water and maybe some sweetener and a little vanilla if you like. Filter out the grit and you have almond milk. Easy!

From: Malcolm J. Sickels via


I don't bother blanching the almonds after soaking overnight. I just put them right into the blender with water and 1/2 a banana. Delish! More almonds and banana = thicker milk.

From: [email protected]  (Rona H. Halpern, Ph.D.")

Almond Milk (candida directory and cook book)

This delicately flavored milk is a great addition to many foods. It brings competing flavors into a state of detente. Made thickly, it can be used as a spread or thickener for soup. The ratio of almonds to water varies in our recipe to allow you to choose between a spread or milk-like consistency.

1 cup of almonds, freshly roasted

2 1/4 to 4 cups water.

Place the almonds and water (2 1/4 cups for topping or spread, 4 cups for drinking) in a tightly closed jar and store in the refrigerator for 1 to 2 days at the most. Pour into a blender and blend until the mixture is smooth. To use it as a drink, strain first. The remaining almond paste is delicious and can be tossed on cereal, vegetables or rice.

From: Kate Sholl via the Yeast-L List

Almond Milk

Blend 1/2 cup almonds with skins removed with 1 cup water. Blend for a couple of minutes, strain through cheese cloth and sweeten to taste with maple syrup.

From: a vegetarian

Almond Milk

No, don't boil it! Just put about 1/2 cup of almonds in a blender and grind them up. Add about 3 cups of water, blend for about 2 minutes.

(It will be very white and creamy.) Then strain it and refrigerate. It tastes better if you also add about a tablespoon of maple syrup.

From: [email protected]  (Steve) via  

Nut Milk

This can be used to replace milk in recipes that taste odd when made with commercial soy or rice milks. I use this for custards and puddings, since soy milk has questionable health value and can take on a nutty taste when used in these.

It is fine to drink, also.

The fat content depends upon the type and quantity of nuts used. More nuts in proportion to water gives a richer milk. This is somewhere between whole milk and half-and-half in richness.

1 cup + approx. two tabls. almonds (blanched*)

------- use less for a less rich milk (1/2 cup = skim milk?)

2 1/2 cups water

Put nuts and water in a blender. Blend approximately 2 minutes (more or less, depends on your blender. The nuts should be pulverized.) Strain the resulting stuff to remove the nut chunks.

(I use a mesh coffee filter [ex. Melitta gold filter] and a rubber spatula to force the liquid through. Paper coffee filters are too fine, and kitchen seives are too coarse.) This makes 2 cups, approximately.

*blanching the almonds (dipping in hot water for 30 seconds then removing the brown skins) results in a much prettier milk. The little brown flecks don't filter out so well.

Yield: 2 cups

From: the Allergy and Asthma FAQ 

Worry Free Milk

I got tired of worrying what milk has gluten or casein in it so here's a solution I got from The Yeast Connection Cookbook. I make nut milk--you can rotate the nuts and, therefore, rotate the type of milk you use everyday. I use it for baking, shakes and cereal. Oh, and it's much cheaper than buying other types of milk.

Here's a basic recipe. Take 1/2 cups of nuts. Blend them to a fine meal in a dry blender container.

Add two cups of water (optional 1 teaspoon of liquid sweetener...pure maple syrup, raw honey, etc). Blend. Strain through a fine mesh strainer.

From: Tammy Glaser

Nut Milk

Put 1/2 cup raw pecans, almonds, walnuts, Brazil nuts, etc., into a blender container. Process until ground. Add 1/2 cup water and process at low speed for a few seconds, then turn blender to high. Blend for a couple of minutes, then add 1 1/2 cups water. Blend well.

If milk is grainy (almonds and some other nuts and seeds are, but none on the above list), strain through a few layers of cheesecloth. Use the pulp in your next batch of bread.

Store in the refrigerator.

From: Marilyn Gioannini, Author of "The Complete Food Allergy Cookbook"

Pure and Sweet Almond Milk

1/3 c. organic raw almonds

1 Tbs. raw honey

3- 3 1/4 c warm water

1. In a one- to two- quart saucepan, heat approximately four cups of pure water to desired temperature. Turn stove off and allow to sit while you prepare the other ingredients.

2. Place approximately one fourth to one third cup of nuts in the grinder. Cover to activate grinding blades. Press and release a few times to grind the nut mixture, which should resemble a fine powder within about fifteen to twenty seconds. Transfer the ground mixture to a blender.

3. To your blender add a sweetener of your choice. Then add one half to three fourths cup of the warm or hot water (from your stove top) and blend on medium speed to a smooth, pudding like puree. Add the remaining water suggested in the recipe and re-blend on high speed until creamy.

Use approximately three cups of water per recipe for extra creamy nut milks, and use as much as one half to three fourths cup more for a thinner version. Amounts are suggested in the recipes; you may choose to vary them, as well as the water temperature.

4. Pour the contents of the blender through a fine mesh strainer into a bowl or pitcher. Use a spoon to stir the milk while you pour, since it will be slightly too rich to flow through the strainer without a bit of mashing. (Food fibers strained from drinks may be used in baked goods recipes)

Serve immediately or bottle and refrigerate for up to seventy-two hours.

From "Not Milk...Nut Milks!" Candia Lea Cole via Piper on LOWCARB-LIST

Basic recipe for nut milk

1/2 cup chopped nuts (almonds or other nut is your choice, unroasted)

2 cups water, best if warm

1 tsp. raw honey or pure maple syrup

Blend nuts and all other indredients in a blender until smooth. Strain mix and refrigerate for up to 3 days. You can use the strained material as a thickener for a soup or stew as long as its not too sweet. It is a shame to throw it out so find a way to use it.

If you are on a rotation diet you can vary the cooking liquid that you use by the day by using different nuts. I use nut milk for cooking and baking.

"The simple grains, fruits of the trees, vegetables, have all the nutritive properties necessary to make good blood.

This a flesh diet cannot do."

(Quotation #301 of 500, God's Nutritionist, page 104)

Ellen White was more than 100 years ahead of her time in recognizing that a plant-based diet resulted in good blood. As a matter of fact, the liquid from young coconuts was used in lieu of blood transfusions during World War II. It is a living fluid, filled with enzymes.

Young coconut milk is delicious right from the coconut with a straw. In this drink, it is pure ambrosia.

Six days in a row, and I am now addicted to nature's perfect blood transfusion, sweet milk from young coconuts.

This drink is a meal in itself. It's breakfast, lunch, and dinner. It replaces the extra-thick chocolate milkshakes of my teen years. The ones that brought me zits. The shakes that satisfied my cravings on hot summer nights. The drink that once went perfectly with burgers and fries.

Now, there is an alternative that is so rich and creamy, sweet and satisfying, that I personally guarantee that once you taste it, you will agree that nothing tastes better than the following:

For information on how to open young coconuts, see: 

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