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Dairy Free Nut Free Milk Alternatives

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Total Time:
8 hours hrs 15 minutes mins

Yields:
4 cups
Recipe
Video





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Dairy free nut free milk alternatives for those with a nut allergy or sensitivity. These homemade nut free non dairy milks are free of soy, hormones and lactose, plus are lower in sugar than other dairy free milks. Perfect for those allergic or intolerant to nut milks. You can mix them with fruits in breakfast smoothies and many more dishes without worrying about digestion complications.

Dairy Free Nut Free Milk Made From Seeds

There are a lot of nut free non dairy milks to choose from but I choose to concentrate on the healthiest ones, and those that have a large variety of macronutrients like protein, carb and fat. The look and consistency is another reason.

The quality of homemade plant milk will always be superior of those store-bought, as there no hidden ingredients and additives usually harmful for the body.

The reason I’m making my own seed milks is because I can choose my ingredients, and I preffer fresh organic seeds (they tend to oxidize quickly) and avoid unnecessary thickeners that are found in many commercial varieties.

Let’s  see the composition and benefits of the hemp seed milk, tigernut milk and sesame seed milk specifically:


Dairy Free Nut Free Milk Alternatives: Hem Milk, Sesame Seed Milk, Tigernut Milk

TIGERNUT MILK

Tigernuts are not actually nuts, they are a tuber (root vegetable). The tigernut milk has slightly sweet, nutty flavor, a healthy and nourishing drink recommendable for children and adults.

Tigernut milk has a high content of minerals, phosphor, calcium, magnesium, iron (as much as red meat) and vitamins, the content of vitamin C and E is considerable.

Tigernuts have a fatty acid composition similar to olive oil, with the fat composition being about 73% monounsaturated fat, 18% saturated fat and 9% polyunsaturated fat. The amount of protein is almost equal to protein from whole wheat (9.7%).


Whole Tigernuts

Sugar free tigernut milk is recommended for those who have a delicate stomach, heavy digestions, persons that don’t tolerate gluten, flatulence or diarrhea, because of the content of digestive enzymes (lipase, catalase, amilase).

One ounce or 30 grams of tigernuts, contain about:

  • 120 calories
  • 19 grams carbohydrates
  • 2 grams protein
  • 7 grams fat
  • 10 grams fiber
  • 1.8 milligrams iron (10%DV)
  • 28 milligrams magnesium (7%DV)
  • 1.1 milligrams zinc (7%DV)
  • 215 milligrams potassium (6%DV)
  • 0.1 milligrams vitamin B6 (5%DV)

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How To Make Tigernut Milk

1. Soak the tigernuts (for at least 8 hours) in a container filled with twice as much filtered water. This step will make them softer and plumpier and easier to blend.

2. Drain the water and rinse with hot water to sterilize (this will help the tigernut milk last longer).

3. Mix in your blender: add the clean tigernuts and filtered water (a 1:3 or 1:4 ratio works well) to your blender and blend for a minute until creamy, approximately 1 – 2 minutes.

4. Strain through a nut milk bag, and ready! Add flavors if you like.

5. Store in the fridge in a sealed container for two or three days. Freeze any leftovers in ice cube trays for later use. If milk separates when stored, shake or blend again before drinking.


Non Dairy Milk Recipes Nut Free, Tigernut Milk, Sesame Milk, Hemp Milk

SESAME MILK

The sesame seed milk has a slightly bitter taste, so I prefer to mix it with other plant milks.

One glass of sesame milk (approx. 30 grams of seeds) contains the following nutrients:

  • Protein – 4.7g – 9%DV
  • Fat – 13 g – 21%DV
  • Omega 3 -102 mg
  • Omega 6 – 5784 mg
  • Calcium – 277 mg – 28%DV
  • Folate – 27.4 mcg – 7%DV
  • Thiamin – 0.2 mg – 15%DV
  • Iron – 4.1 mg – 23%DV
  • Magnesium – 99.7 mg -25%DV
  • Phosphorus – 179 mg -18%DV
  • Potassium – 133 mg – 4%DV
  • Sodium – 3.1 mg – 0%DV
  • Zinc – 2.0 mg -13%DV
  • Copper – 0.7 mg -35%DV
  • Manganese – 0.7 mg -35%DV
  • Selenium – 1.6 mcg -2%DV


Sesame Seeds

How To Make Sesame Seed Milk

1. Soak the sesame seeds (for at least 8 hours) in a container filled with twice as much filtered water. This step helps the sesame seeds to expand and incorporate more water.

2. Drain the water and rinse.

3. Mix in your blender: add the clean seeds and filtered water (a 1:3 ratio works well) to your blender and blend until all the seeds are finely ground.

4. Strain through a nut milk bag, and squeeze all the milk you can.  Add flavors if you like.

5. Store in the fridge in a sealed container for two or three days. Freeze any leftovers in ice cube trays for later use. If milk separates when stored, shake or blend again before drinking.

Note: While their health properties are noticeable, certain individuals who have a history of kidney stones and are on a reduced oxalate diet should consume less sesame seeds.

Some people even reported having allergic reactions, so pay attention if any symptoms develop. But if you consume a glass of milk once in a while the risk of developing an allergy to sesame seeds is not that great.

HEMP MILK

Hemp milk ranks as the thickest and creamiest of the seed milk alternatives, it appears to be safe for those concerned about soy or nut milk allergies.

Hemp milk provides complete plant based proteins that can easily be digested and assimilated by your body. It contains all of the essential amino acids that humans need from food [1].

One glass of hemp milk contains the following nutrients:

  • 900mg  of omega-3 (fatty acid)
  • 2800mg of omega-6
  • 46% of recommended daily value of Calcium (cow’s milk – 30% only)
  • all 10 essential amino acids
  • 4 grams of digestible protein (cow’s milk – 8%)
  • folic acid
  • Vitamins (A (10%DV), E, D, B12, B2 as riboflavin)
  • Minerals (Magnesium, Potassium, Iron, Phosphorous, Zinc).


Whole Hemp Seeds

How To Make Hemp Seed Milk

1. Hemp seeds, and flax seeds do not require soaking. Rinse well in hot water and drain.

2. Mix in your blender: add the clean seeds and filtered water (a 1:3 or 1:4 ratio works well) to your blender and blend until smooth.

3. Strain through a nut milk bag, and squeeze all the milk you can.  Add flavors if you like: vanilla, cinnamon or a sweetener.

4. Store in the fridge in a sealed container for two or three days. Freeze any leftovers in ice cube trays for later use. If milk separates when stored, shake or blend again before drinking.

TIP: Keep the pulp of tigernut and seeds for other recipes, refrigerate or freeze. 

Ways to Use These Nut-Free Seed Milk Alternatives

  • Cereal and Oatmeal: Pour tigernut or hemp seed milk over your breakfast cereal or mix into oatmeal for a creamy texture.
  • Smoothies and Shakes: Blend seed milk with fruits and vegetables for nutritious smoothies.
  • Baking Recipes: Substitute sesame or tigernut milk in recipes for muffins, pancakes, and bread.
  • Coffee and Tea: Use hemp or tigernut milk as a dairy-free creamer alternative in your hot beverages.
  • Soups and Sauces: Add seed milk to creamy soups or sauces for added richness without dairy.
  • Mashed Potatoes and Purees: Incorporate tigernut or seed milk for a smooth and creamy consistency.
  • Salad Dressings and Dips: Use sesame seed milk as a base for creamy dressings like tahini-based sauces or ranch dressing.
  • Hot Chocolate: Prepare a warm cup of hot chocolate using sweet tigernut milk.
  • Curries and Stews: Use seed milk to add creaminess to curries without using coconut or dairy milk.
  • Protein Shakes: Mix sesame or hemp seed milk with protein powder for a post-workout drink.
  • Breakfast Quiches and Frittatas: Substitute dairy milk with seed milk in egg-based dishes.
  • Yogurt Alternative: Create homemade seed milk yogurt by fermenting with probiotic cultures.


Print Recipe




Dairy Free Nut Free Milk (With Seeds)

Dairy free nut free milk alternatives for those with a nut allergy or sensitivities: tigernut milk, sesame seed milk and hemp seed milk. These homemade nut free non dairy milks are free of soy, hormones and lactose, plus are lower in sugar than other dairy free milks. You can mix them with fruits in smoothies without worrying about digestion complications like fermentation or gas.

Cook Mode
Prevent your screen from going dark
Prep Time
15 minutes mins
Cook Time
0 minutes mins
Soak time
8 hours hrs
Total Time
8 hours hrs 15 minutes mins
Course:
Drinks
Cuisine:
Dairy Free, Nut Free, Vegan
Servings:
4 cups
Calories:
240kcal
Author:
Olga Caz
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Ingredients   1x 2x 3x

HEMP MILK

  • 1 cup hemp seeds – raw, rinsed
  • 3 cups filtered water
  • ⅙ tsp pink salt – optional
  • 1 tsp vanilla extract – optional

TIGERNUT MILK

  • 1 cup whole tigernuts – soaked for 8 hours
  • 4 cups filtered water
  • ⅙ tsp pink salt – optional
  • 1 tsp vanilla extract – optional

SESAME MILK

  • 1 cup sesame seeds – raw, soaked
  • 3 cups filtered water
  • ⅙ tsp pink salt – optional
  • 1 tsp vanilla extract – optional

Instructions  

  • Soak the seeds in a container with filtered water (for at least 8 hours or overnight). Soaking is necessary to release enzyme inhibitors and improve nutrient digestion and assimilation. It also helps the seeds/nuts to expand and incorporate more water. Do not use your soak water for milk, drain and rinse well.
  • Add water to your blender and blend for a minute until creamy, aproximately 1 – 2 minutes. Use a 1:3 or 1:4 ratio.
  • Strain the plant milk with a mesh bag.

Video

Watch How To Video On YouTube

Notes

Watch How To Video on My YouTube Channel.
 

Tips For Making Dairy Free Nut Free Seed Milk:

  1. Do not use your soak water for milk, drain and rinse well. If you want to soak for a longer time (like tigernuts), change the water at least every 8 hours.
  2. Straining is not required (for hemp seed milk), but it does make it smoother. After straining keep the hemp seed pulp and use it in salad dressings or baking goods.
  3. For a better taste feel free to add a little salt, sweetener, vanilla extract or even cinnamon. 
  4. If  you want your plant based milk to be thicker and creamier, use less water. 
  5. I store my homemade milks in these 1 Qt Glass Milk Bottles (with handle & cap).
  6. The blender I used in the video: Oster with glass jar, worked just fine.
  7. Keep the pulp for other recipes, refrigerate or freeze. The plant can be kept in the fridge in a sealed container for up to three days.
  8. Freeze any leftovers in ice cube trays for later use.
  9. If milk separates when stored, shake or blend again before drinking.

 
More Nutritional Info:
 
Serving: 1cup hemp milk: Calories: 226kcal | Carbohydrates: 4g | Protein: 13.3g | Fat: 17g | Fiber: 4g | Sugar: 1.3g | Calcium: 3.1% | Folate: 20% | Iron: 40% | Magnesium: 93.9% | Zinc:40%
Serving: 1cup Sesame milk: Calories: 206.3kcal | Carbohydrates: 8.4g | Protein: 6.4 | Fat: 17.9g | Fiber: 4.2g | Sugar: 0.1g | Vitamin B-6: 14.2% | Calcium: 35.6% | Magnesium: 125.5% | Zinc: 58.6% | Iron: 69.1 %

Tried this recipe?Mention @HealthyTasteOfLife or tag #healthytasteoflife!

Nutrition

Serving: 1cup tigernut milk
|
Calories: 240kcal
|
Carbohydrates: 38g
|
Protein: 4g
|
Fat: 14g
|
Fiber: 20g
|
Sugar: 15g

The information shown is an estimate provided by an online nutrition calculator.

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