Almond Milk-Everything you need to know about it.


  • Almond milk is the latest in the list of healthy milk options. Key features are: low calorie and high nutrient content.
  • It is plant milk manufactured from almonds with a creamy texture and nutty flavor. It contains neither cholesterol nor lactose. It is mostly consumed by those who wish to avoid dairy products. Commercial Almond milk comes in unsweetened, sweetened, plain, vanilla and chocolate flavors, and is usually fortified with micro-nutrients.
  • Often contains less than 2% almonds. The rest of it is water and added vitamins, minerals, sweeteners and thickening agents.

Why almond Milk is such a Hit?

   Commercially available almond milk is fortified with calcium, vitamin A, Vitamin D and other micro-nutrients. The unsweetened version is low in calories as well as carbs. Hence for diabetics or those trying to loose weight, this is an ideal replacement to dairy products, low in calories and high in nutrients.

Also since in India we mostly use fresh unfortified cow milk, almond milk is a lucrative option. The percentage of calcium per cup of almond milk is more than cow milk.(1Cup Almond milk provides 50% of RDI of calcium, while 1 cup low fat cow milk provides 28-31% of RDI of calcium). Hence daily consumption of almond milk keeps the bones strong.

Things to note before you buy.

  •  It is important to notice label mentioning contents on the box of Almond milk, since the composition of almond milk varies from brand to brand based on percentage of almonds, the dilution used, added flavors and sugar etc.


almond milk as compared to cow milk



  1. Take 1cup of almonds and soak them in 3cups of water overnight.
  2. Drain and rinse under running water( this helps to remove the phytic acid released while soaking almonds, which inhibits body’s ability to absorb nutrients in almond).
  3. Now blend the almond with 3cups of water in a blender till smooth. It should take around 2 to 4 minutes.
  4. Take a cheesecloth and strain the mixture. Use hands to press the cloth and squeeze out as much almond milk as possible. Your almond milk is ready.
  5. Now based on your taste you can add sweeteners and flavors like sugar, honey, cocoa powder, strawberries or strawberry syrup, dates, protein powder etc. It can be stored in refrigerator for 2days.

          The left over almonds can be used in various other recipes like smoothies, muffins etc.

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