DIY! 3 Vegan Milks to Make in the Comfort of Your Home

Currently, vegan milks have become a healthy way for the human body to obtain nutrients without having to consume lactose . That is why here we provide you with valuable information to do them from the comfort of your home.

According to a study carried out by the Plant Based Foods Association, in 2020, sales of retail foods based on plant milks exceed 7,000 million dollars in that same year , which means an increase of 27, 1% compared to the previous year.

To make a comparison, in 2019 sales were in the order of 5.5 billion dollars and in 2018 they were 4.9 billion dollars, that is, 2020 sales were about 43% more than in the year 2018 . This data is related to the United States market only.

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On the other hand, another study carried out by AINIAFORWARD generated results of consumption, revealing that there is a notorious competition between animal milk and vegetable milk , since there is a decrease of 0.2% and an increase of 2.2% in consumption respectively. 92.16% of users express that plant-based milk is much healthier and has more benefits, which is why they choose it based on that premise.

Vegetable rice milk

This recipe is very simple to make, it requires : 4 cups of water, half a cup of rice, half a tablespoon of oil, a pinch of salt and sugar to taste . Also, you can add vanilla or cinnamon. The procedure would be: wash the rice with water and soak it for 2 hours, then place the rice in a pot and place over medium heat so that it cooks for approximately 15 minutes. After time, blend and pass the mixture through a strainer. Finally, you can serve the homemade vegetable rice milk.

Vegetable Oat Milk

The ingredients of this recipe are: 100 grams of oat flakes, 1 liter of filtered water and sugar to taste . For its preparation: rinse and drain the oat flakes, let it rest for at least 20 minutes, then pour it into the blender to crush the oats, pass the result through the strainer and our vegetable oat milk will be ready to consume.

Vegetable Almond Milk

The components required to make this recipe are: 150 grams of peeled raw almonds, 1 liter of water and sugar to taste . The procedure would be: place the almonds to soak for 8 hours, then they are placed in the blender with the filtered water, then the mixture is strained with a cloth or mesh to extract all the lumps.

Finally, you can enjoy all plant milks and their high protein content in a healthy way for your well-being.

Nutritional values provided by plant milks

The nutritional values of vegetable milk depend on the type of rice are:

• Energy between 47 and 60 kcal.
• Proteins between 0.1 and 0.2 grams.
• Lipids between 1.0 and 2.0 grams.
• Carbohydrates between 9.4 and 12.2 grams.
• Fiber between 0.1 and 0 grams.

The protein values of vegetable oat milk are due to the type and quality of the oats are the following:

• Energy between 35 and 66 kcal.
• Proteins between 0.4 and 1 gram.
• Lipids between 0.7 and 1.5 grams.
• Carbohydrates between 6.5 and 12.7 grams.
• Fiber between 0.1 and 1 grams.

Finally, the compositional values of vegetable almond milk are:

• Energy 24 kcal
• Protein 0.5 grams
• Lipids 1.1 grams
• Carbohydrates 3.0 grams
• Fiber 1.6 grams

All the nutritional values mentioned are extracted from the Spanish Food Composition Database, published by the BEDCA Network , of the Ministry of Science and Innovation, under the coordination and funding of the Spanish Agency for Food Safety and Nutrition of the Ministry of Health , Social Services and Equality.