Looking for a fun and new milk alternative? Try hemp milk!
Easy to make with just 2 ingredients and a blender; plus, see my fun ways of flavouring below! But first, let’s talk about a few HEALTH BENEFITS with Hemp Seeds:
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- Essential Fatty Acids (EFA’s) – nuts and seeds are generally LOADED with omega oils however hemp hearts specifically are high in polyunsaturated and essential fatty acids. They have about a 3:1 ratio of omega-6 to omega-3, which is awesome considering most of us get more 3’s than 6’s!
- REDUCE INFLAMMATION – due to the high amounts of healthy omega oils, vitamins and minerals, hemp hearts are get at assisting the body in reducing inflammation
- PROTEIN – for every 2–3 tablespoons, hemp hearts provide about 11 grams of protein! They are also high in the amino acid arginine which has been known to help reduce blood pressure
- NUTRIENT DENSE – hemp hearts are a great source of vitamin E and minerals, such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc
- DIGESTION – most people have no issues with digesting hemp hearts, making it a great alternative for those that are allergic to others types of milks. Most people can benefit from them at any age/stage of their life. Opt to use the whole hemp heart as are a great source of both soluble and insoluble fibre.
INGREDIENTS
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- 1/2 – 1 cup organic raw whole hemp hearts (this will depend on how “thick” and “creamy” you would like it – see notes below)
- 4 cups filtered water
OPTIONAL (but highly recommended)
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- 1-2 pitted medjool dates, softened in warm water (as a sweetener and slight thickener – you could also use maple syrup or honey)
- 1 tsp vanilla extract
- 1/2 tsp Himalayan salt
- 1/4 tsp Xanthan gum
- 1 drop DoTERRA essential oil of choice
FLAVOUR OPTIONS
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- plain/vanilla
- chocolate/cacao
- strawberry/beetroot
- golden mylk/turmeric + black pepper
- berry/pomegranate + hibiscus
- mint/chlorella + matcha
- Salish sea/blue spirulina
- loving lavender
- ..get creative! See my tips below
DIRECTIONS
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- Place main ingredients into the blender and blend on high until emulsified, about 30sec – 1min. This is best done with a high-speed blender.
- If you are using the optional ingredients (not the flavouring ingredients yet), add those into the blender and repeat step one.
- From here, you can keep it whole, thick and creamy the way it is or strain it through a cheesecloth for a smoother finish.
- If you are flavouring the mylk, add in the flavouring ingredients after you’ve strained the mylk. Put ingredients back into the blender and do a quick blend to mix them all together.
- Place main ingredients into the blender and blend on high until emulsified, about 30sec – 1min. This is best done with a high-speed blender.
NOTES
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- INSULIN LEVELS – I gentle reminder to those using ONLY oats in your homemade mylks: Oats are still a simple carbohydrate meaning they are BEST paired with high quality fats and protein (likes nuts and seeds!) so that we can help to avoid insulin spikes and mid-day crashes. Be mindful of this when using sugars, flavours and different ingredients to prepare your mylks!
- THICKNESS – start with 1/2 cup and slowly add more as you blend to attain the proper thickness. I find about 2/3 cup is the perfect spot for me! If i’m using the mylk in cooking such as sauces, breakfast/granola, baking etc. I will make a thicker mylk (1 full cup) and not strain it. However, if I’m using it in tea/coffee or beverages, I will keep it a bit thinner (1/2 cup – 2/3 cup) and strain it.
- SOAKING – soak the oats or nuts FIRST before using to get a creamier texture and to help avoid separation. This may also help with digestion, absorption and removing any unwanted chemicals. Ideally soak with cold water for 12hrs or warm water for 1 – 2 hrs. Discard excess water & rinse before using.
- BLENDING – The longer you blend, the smoother it will be however, over-blending can cause the blender to heat up and cook the mylk! Be mindful of this as it could get too thick and “clumpy”. Opt for blending it in 30sec – 1min intervals, allowing it to cool in-between to avoid this. This also protects the oils + valuable nutrients from getting altered or damaged!
- FLAVOURING – Be careful not to add TOO much flavour! I usually start with 1/8 or 1/4 tsp for the stronger tasting flavours like spirulina and only about 1tsp of the milder tasting flavours cacao. I personally find that they don’t alter the flavour of the mylk that much either though. However, I don’t add a lot and I primarily do it for the gorgeous colours and small added benefits! Play around with the quantities to find what works best for you – and let me know what flavours you try!!
- QUALITY – as always, aim for quality vs quantity! At-home mylks can be simple, affordable and nutrient-dense (who says you can’t have it all?!) when done with quality ingredients! If you don’t have a water filter, consider looking at options (or ask me what filter I would recommend for you) and buy non-GMO or organic, raw hemp hearts. I like to buy mine in bulk from these different outlets!
- BREAKFAST – add or use in any of these breakfast recipes!
- Homemade Nut Mylk
DID YOU KNOW
I also offer meal prepping services? Let me help! PLUS I’ll be adding an online shop to my website soon- Contact me to inquire or pre-order.
With love,
Heidi MacAulay, R.H.N.
“Eat more plants. Do more yoga. Read more books.”
Learn more about me, my credentials or how to work with me here!
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