A naturally creamy, slightly sweet plant-based milk made from soaked almonds and whole dates. Rich in minerals, fiber, and plant fats, this blend supports energy balance, bone health, and digestive comfort without added sugars or oils.
Preparation Time
- Prep time: 10 minutes
- Soak time: 8–12 hours (overnight)
- Blending time: 2–3 minutes
- Total time: 10–15 minutes (after soaking)
- Yield: ~750 ml (about 3 cups)
Ingredients
- 1 cup raw almonds (preferably organic)
- 3 cups filtered water (plus more for soaking)
- 2 pitted Medjool dates (or 3 smaller Deglet dates)
- Optional: 1/4 teaspoon cinnamon or a pinch of sea salt
- Optional: 1/2 teaspoon vanilla extract (alcohol-free if preferred)
Instructions
- Soak almonds: Place almonds in a bowl and cover with water. Soak overnight (8–12 hours), then drain and rinse well.
- Blend: Add soaked almonds, 3 cups of fresh water, dates, and any optional ingredients to a high-speed blender.
- Strain: Pour through a nut milk bag or fine mesh cheesecloth into a clean glass container. Squeeze gently to extract all liquid.
- Store: Keep in an airtight glass bottle or jar in the refrigerator for up to 4 days. Shake well before each use.
Estimated Nutritional Value (Per 1 cup / 250 ml serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 120 kcal |
| Protein | 3 g |
| Fat | 9 g |
| Carbohydrates | 8 g |
| Fiber | 2 g |
| Calcium | ~60 mg |
| Magnesium | ~50 mg |
| Vitamin E | ~5 mg (33% DV) |
| Potassium | ~180 mg |
Note: Exact values may vary depending on straining method and portion of solids retained.
Health Benefits
1. Heart-healthy fats and vitamin E
Almonds provide monounsaturated fats and alpha-tocopherol (vitamin E), which support cardiovascular health and protect against oxidative stress.
Reference: Jenkins DJ et al. (2002). Almonds and lipid profile improvement. Circulation.
2. Natural sweetness and fiber from dates
Whole dates add unrefined sugars, fiber, and trace minerals like potassium, magnesium, and copper, promoting blood sugar balance and digestion.
Study: Rock W et al. (2009). Date consumption and glycemic response. Nutrition Journal.
3. Bone and nervous system support
Almonds are rich in magnesium, phosphorus, and plant-based calcium, contributing to musculoskeletal and nervous system function.
Source: National Institutes of Health (NIH). Magnesium Fact Sheet for Health Professionals.
Kitchen Tips
- Soak longer for creamier milk: Up to 24 hours for ultra-smooth texture.
- Reuse pulp: Almond pulp can be dried and used in baking, smoothies, or homemade granola.
- Blend twice: For extra smooth milk, blend once, strain, then re-blend the strained liquid.
- Warm gently: Heat slowly on low if using in tea or coffee—avoid boiling to preserve nutrients.
- Add flavor: Blend with cinnamon, vanilla, or a pinch of cardamom for variation.
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