non-dairy milks

Homemade Plant-Based Milk Recipes

with 3 Ingredients or Less!
 COPYRIGHT
Alyssia Sheikh
Non-Dairy Milks: Homemade Plant-Based Milk Recipes

© 2018, Alyssia Sheikh

Mind Over Munch®
hello@mindovermunch.com

ALL RIGHTS RESERVED.

This eBook contains material protected under International and Federal Copyright Laws and
Treaties. Any unauthorized reprint or use of this material is prohibited. No part of this eBook
may be reproduced or transmitted in any form or by any means, electronic or mechanical,
including photocopying, recording, or by any information storage and retrieval system without
express written permission from the author.

www.mindovermunch.com

All photos are property of Mind Over Munch®.

DISCLAIMER
All content presented in this eBook is for informational purposes only. These statements have not been evaluated by
the Food and Drug Administration. This product is not intended to diagnose,*Nutrition
treat, cureisor
approximate
prevent anyfor 1 of 4 nor
disease, servings
is it intended to be a substitute for medical treatment. Please seek the adviceof
ofcashew milk, withprofessional
your healthcare leftover cashew meal
for your
specific health concerns. nutritional content subtracted. Does not
include any sweeteners or flavorings.
 PLAIN NUT MILK
Almond, cashew, pecan, walnut, even macadamia milk—you can turn just about ANY nut into a non-dairy milk!
All-natural, no carrageenan or additives to worry about, and you can flavor your homemade nut milks if you like.
Cashew is my personal favorite, because the nuts are so deliciously creamy and have no skins to remove!

Ingredients
1 cup nuts of choice, raw, no skins
(I like using cashews because they have no
skins to remove and are very creamy!)
3-4 cups filtered water
(+ more for soaking)
OPTIONAL SWEETENERS:
maple syrup (~2-3 Tbsp)
pitted dates (3-6)
stevia drops
OPTIONAL FLAVORINGS:
vanilla extract (1 tsp)
unsweetened cocoa powder (~2 Tbsp)
fresh berries (~⅔ cup)
Procedure
• Add raw nuts to a bowl, cover with water, and soak overnight.
• Drain nuts. Add to a blender with water (and sweetener, if desired).
• Blend for about 2 minutes, until milky and smooth. (A food processor will
work, but I recommend using a blender for homemade milks—it’s easier and
less messy!) Taste blended mixture and adjust water/sweetener as needed.
• Line a large bowl or pitcher with a nut milk bag and pour mixture into bag to
strain it. (If you don’t have a nut milk bag or don’t want to get one, you can
also use a few layers of cheesecloth or a clean kitchen towel.) Use your hands
to squeeze out as much liquid as possible, leaving the pulp in the bag.
(Save the pulp for smoothies, or you can dry it out and use it as nut flour in
baked goods!)
• Transfer strained nut milk to an airtight container and refrigerate.
• Use immediately, or store for 3-4 days. It will separate, so just give it a shake!

Nutrition
per 1 cup, yields 4 cups
*Nutrition is approximate for 1 of 4 servings
Macros of cashew milk, with leftover cashew meal
50 calories nutritional content subtracted. Does not
2P | 3C | 5F include any sweeteners or flavorings.
 strawberry coconut milk
Naturally-sweet, decadent coconut milk is just as easy to make at home as any nut milk! All you need are plain,
unsweetened coconut sheds and water. I added strawberries to make this a fun, fruity drink, or to use as a
smoothie base. Or, keep your homemade coconut milk plain and use in creamy soups and curries!

Ingredients
1 cup unsweetened coconut shreds
3-4 cups hot water
(not boiling)
1 cup strawberries
Procedure
• Add coconut shreds to a bowl, cover with water, and soak for 2 hours.
• Add to a blender with strawberries and blend for 2 minutes, until
milky and smooth. Taste and adjust water/sweetener as needed.
• Line a large bowl or pitcher with a nut milk bag and pour mixture
into bag to strain it. Use your hands to squeeze out as much liquid as
possible, leaving the pulp in the bag. (Save the pulp for smoothies, or
you can dry it out and use it as nut flour in baked goods!)
• Transfer strained coconut milk to an airtight container and refrigerate.
• Use immediately, or store for 3-4 days. If it starts to separate, just give
it a shake!
• *Note: this homemade version doesn’t contain as many fat solids as
store-bought, so it’s NOT ideal for frozen treats.

Nutrition
per 1 cup, yields 4 cups
*Nutrition is approximate for 1 of 4 servings of
Macros strawberry coconut milk, with leftover coconut
56 calories meal and strawberry pulp nutritional content
1P | 4C | 6F subtracted.
 CINNAMON RICE MILK
If you’re a fan of horchata, you have to give this recipe a try! The flavor of plain rice milk is very mild, but there’s
a hint of natural sweetness that pairs perfectly with some cinnamon. Use cooked or uncooked rice, white or
brown rice—whatever you prefer. My personal preference for homemade rice milk is uncooked white rice!

Ingredients
1 cup uncooked long-grain white rice
(You can also use brown, but I prefer
the taste of white in a rice milk!)
3-4 cups water
(+ more for soaking)
1 tsp cinnamon
pinch of salt
Procedure
• Add uncooked rice to a bowl, cover with water, and soak overnight.
The rice will be soft but raw.
• Drain the rice and add to a blender with water and cinnamon.
• Blend the mixture 2 minutes, until milky and smooth. Taste and
adjust water/sweetener as needed.
• Line a large bowl or pitcher with a nut milk bag and pour mixture
into bag to strain it. Use your hands to squeeze out as much liquid as
possible, leaving the pulp in the bag.
• Transfer strained rice milk to an airtight container and refrigerate.
• Use immediately, or store for up to 5 days. It may separate, so just give
it a shake!

Nutrition
per 1 cup, yields 4 cups
*Nutrition is approximate for 1 of 4 servings
Macros of cinnamon rice milk, with leftover rice meal
63 calories nutritional content subtracted.
2P | 15C | 0F
 MANGO QUINOA MILK
Who knew even QUINOA can be turned into a nutritious non-dairy milk?! It’s similar to rice milk, you can use
uncooked or cooked quinoa, except quinoa milk has a more potent, earthy flavor. Great for cooking and in
smoothies, or blend in some fresh fruit like mango for a sweet-and-tangy nondairy drink!

Ingredients Procedure
1 cup cooked quinoa • Blend quinoa, water, and mango until milky and smooth. Taste and
(can also use uncooked, if preferred) adjust water/sweetener as needed.
3-4 cups water • Line a large bowl or pitcher with a nut milk bag and pour mixture
1 cup mango into bag to strain it. Use your hands to squeeze out as much liquid as
possible, leaving the pulp in the bag.
• Transfer strained quinoa milk to an airtight container and refrigerate.
• Use immediately, or store for 3-4 days. It may separate, so just give it
a shake!

Nutrition
per 1 cup, yields 4 cups
*Nutrition is approximate for 1 of 4 servings
Macros of mango quinoa milk, with leftover quinoa
34 calories meal and mango pulp nutritional content
1P | 8C | 0.5F subtracted.
 MATCHA OAT MILK
Rich, full-bodied, and flavorful, oat milk is delicious plain, in coffee, or served with cereal. I added some matcha
green tea powder for a boost of color and antioxidants! Personally, I prefer to raw, dry quick-cooking oats, but
you can also use rolled oats. You can also try soaking your oats before blending for a thicker oat milk!

Ingredients Procedure
1 cup quick-cooking oats • OPTION: Soak oats in hot water for a few hours and refrigerate
4 cups water overnight. (Some people choose to soak their oats for a thicker/
2 tsp matcha green tea powder creamier texture, but you don’t have to soak them if you prefer not to. I
personally think it turns out a bit too sticky for my taste, so I just blend
my oats without soaking them!)
• Add oats (raw or soaked), water, and matcha powder to a blender.
• Blend until milky and smooth (~1-2 minutes).
• Line a large bowl or pitcher with a nut milk bag and pour mixture
into bag to strain it. Use your hands to squeeze out as much liquid as
possible, leaving the pulp in the bag.
• Transfer strained oat milk to an airtight container and refrigerate.
• Use immediately, or store for 3-4 days. It may separate, so just give it
a shake!

Nutrition
per 1 cup, yields 4 cups
*Nutrition is approximate for 1 of 4 servings
Macros of matcha oat milk made with quick-cooking
34 calories oats, with leftover oat meal nutritional content
1P | 7C | 1F subtracted.
 CHOCOLATE CHIA MILK
Chia pudding fans know the magic of chia seeds. Soak them overnight, and they plump up into a thick, protein-
packed pudding! But, you can also blend that luscious mixture until smooth to make chia MILK. I like to add
some cocoa powder and a dash of maple syrup to turn my chia milk into a decadent, dairy-free chocolate treat!

Ingredients
3 cups water + 1 cup water
¼ cup chia seeds
¼ cup cacao powder
3 Tbsp maple syrup
Procedure
• In a large mixing bowl, combine 3 cups water and chia seeds and soak
overnight.
• Blend chia mixture with an additional 1 cup of water, cacao powder,
and maple syrup, until milky and smooth (~1-2 minutes).
• Line a large bowl or pitcher with a nut milk bag and pour mixture
into bag to strain it. Use your hands to squeeze out as much liquid as
possible, leaving the pulp in the bag.
• Transfer strained chia milk to an airtight container and refrigerate.
• Use immediately, or store for 3-4 days. It may separate, so just give it
a shake!

Nutrition
per 1 cup, yields 4 cups
*Nutrition is approximate for 1 of 4 servings
Macros of chocolate chia milk, with leftover pulp
59 calories nutritional content subtracted.
2P | 10C | 0F
 BLUEBERRY HEMP MILK
Hemp milk is packed with protein, omega-3s, and anti-inflammatory compounds, and it’s SO easy to make! You
don’t even need to soak your hemp seeds beforehand, just blend them up raw. Plain hemp milk is mild, nutty,
and has a thinner texture, so I added some blueberries for thickness and a sweet, fruity flavor twist!

Ingredients
1 cup raw shelled hemp seeds
3-4 cups filtered water
1 cup fresh blueberries
Procedure
• Blend together hemp seeds, water, and blueberries, until milky and
smooth (~1-2 minutes).
• Line a large bowl or pitcher with a nut milk bag and pour mixture
into bag to strain it. Use your hands to squeeze out as much liquid as
possible, leaving the pulp in the bag.
• Transfer strained hemp milk to an airtight container and refrigerate.
• Use immediately, or store for 3-4 days. It may separate, so just give it
a shake!

Nutrition
per 1 cup, yields 4 cups
*Nutrition is approximate for 1 of 4 servings
Macros of blueberry hemp milk, with leftover hemp
99 calories meal and blueberry pulp nutritional content
6P | 4C | 8F subtracted.
 VANILLA SOY MILK
Even plain and unsweetened, soy milk is SO tasty, with a satisfying natural sweetness! Just be sure to use good
quality mature soy beans, which are white in color. After blending your soaked and drained beans, you’ll then
need to heat your soy milk to get rid of the bitterness. It will become sweeter the longer it cooks!

Ingredients
½ cup white (mature) soybeans
3 cups water + 1-2 cups water
(for soaking)
1 tsp vanilla extract
Procedure
• Soak soybeans in water (1-2 cups) overnight. (They will expand a lot as they
soak up the water, so you may need to add a bit more water later on!)
• Drain. Blend with 3 cups water, until milky and smooth.
• To help with the taste, pour blended mixture in a saucepan and add 1 cup
water. Bring to a boil over high heat. Turn heat to medium low and cook 15-
20 minutes, stirring on occasion. The longer you cook, the less bitter it will be
and sweeter it will become! Remove from heat, stir, and skim the foam.
• Allow milk to cool. Skim foam from the top again. (After milk cools, you may
see a thin film around the edge of your pot—this is normal!) Once cooled, add
vanilla and stir.
• Line a large bowl or pitcher with a nut milk bag and pour mixture into bag to
strain it. Use your hands to squeeze out as much liquid as possible, leaving
the pulp in the bag.
• Transfer strained soy milk to an airtight container and refrigerate.
• Use immediately, or store for 4-5 days. It may separate, so just give it a shake!

Nutrition
per 1 cup, yields 4 cups
*Nutrition is approximate for 1 of 4 servings
Macros of vanilla soy milk, with leftover soybean meal
40 calories nutritional content subtracted.
5P | 4C | 2F
 SWEET SESAME MILK
You won’t find sesame milk in most stores, but it’s a delicious non-dairy option that you can whip up at home!
Dates are a great addition for natural sweetness in all kinds of non-dairy milks, but it’s especially scrumptious
in this recipe. Combined with the savory sesame flavor, this tastes just like sippable salted caramel!

Ingredients Procedure
1 cup raw sesame seeds • Add sesame seeds to a bowl, cover with water, and soak for 2-4 hours.
3-4 cups water (+ more for soaking) • Blend with water and dates, until milky and smooth (~1-2 minutes).
6 dates • Line a large bowl or pitcher with a nut milk bag and pour mixture
into bag to strain it. Use your hands to squeeze out as much liquid as
possible, leaving the pulp in the bag.
• Transfer strained sesame milk to an airtight container and refrigerate.
• Use immediately, or store for 3-4 days. It will separate, so just give
it a shake!

Nutrition
per 1 cup, yields 4 cups
*Nutrition is approximate for 1 of 4 servings of
Macros sweet sesame milk, with leftover sesame meal
86 calories and date pulp nutritional content subtracted.
4P | 7C | 8F
 GOLDEN BANANA MILK
Sweet, creamy bananas make this non-dairy milk SO luscious, and I added a bit of turmeric for vibrant color
and anti-inflammatory benefits! You can strain your banana milk, or leave it chunky to enjoy the delicious pulp.
Store in the fridge for up to 2 days—it will turn a bit brown after it sits, but that doesn’t mean it’s gone bad!

Ingredients Procedure
2 bananas (1 banana per cup of water) • Blend together bananas, water, and turmeric, until milky and smooth
2 cups water (~1-2 minutes).
½ tsp turmeric • Enjoy immediately, or strain if preferred!
• Store in the fridge up to 2 days. It will separate, so just give it a shake!
• TO STRAIN: Line a large bowl or pitcher with a nut milk bag and pour
mixture into bag to strain it. Use your hands to squeeze out as much
liquid as possible, leaving the pulp in the bag.
• Transfer strained banana milk to an airtight container and refrigerate.

Nutrition
per 1 cup, yields 4 cups
*Nutrition calculated for golden banana milk
Macros with pulp, not strained.
53 calories
1P | 14C | 0F
 additional nut-milk combo ideas
Here are some additional flavor combination ideas for nut-milks—but remember, you
can totally get creative! As long as you follow this base recipe, you can really do anything!
Change out nuts and fruits for versatility, and feel free to experiment with the amount of
water. MORE will mean a thinner milk, LESS will mean a richer, thicker milk.

Ingredients
1 cup nuts of choice, raw, no skins
3-4 cups filtered water
Optional: 1 cup fresh fruit
Procedure
• Add raw nuts to a bowl, cover with water, and soak overnight.
• Drain nuts. Add to a blender with water (and sweetener, if desired).
• Blend for about 2 minutes, until milky and smooth. Taste blended mixture
and adjust water/sweetener as needed.
• Line a large bowl or pitcher with a nut milk bag and pour mixture into bag to
strain it. Use your hands to squeeze out as much liquid as possible, leaving
the pulp in the bag. (Save the pulp for smoothies, or you can dry it out and use
it as nut flour in baked goods!)
• Transfer strained nut milk to an airtight container and refrigerate.
• Use immediately, or store for 3-4 days. It will separate, so just give it a shake!

MACADAMIA HEMP Milk pumpkin pecan MILK pistachio chai Milk

½ cup raw macadamia nuts ½ cup raw pecans 1 cup raw shelled pistachios
½ cup raw shelled hemp seeds ½ cup raw shelled pumpkin seeds 3 cups filtered water
3-4 cups filtered water 3-4 cups filtered water 1 cup steeped chai, cooled
1 tsp pumpkin pie spice 1 tsp cinnamon

coconut cashew Cocoa Hazelnut MILK MEXICAN CHOCOLATE MILK

½ cup unsweetened coconut shreds 1 cup raw hazelnuts, no skins ½ cup raw almonds, no skins
½ cup raw cashews ¼ cup cacao powder ¼ cup cacao powder
3-4 cups filtered water 3-4 cups filtered water 3-4 cups filtered water
Optional: 1 tsp cinnamon 3 Tbsp maple syrup 1 tsp cinnamon
¼ tsp cayenne
Recipes, Design and Photography by Alyssia Sheikh,
Property of Mind Over Munch®.
*Nutrition is approximate for 1 of 4 servings
of cashew milk, with leftover cashew meal
nutritional content subtracted. Does not
include any sweeteners or flavorings.