Looking for milk alternatives to use in your morning cup of Joe?! Look no further! This 2 ingredient nut mylk recipe is SO simple to make, you’ll be wondering why more people aren’t doing this!
But first, let’s talk about a few HEALTH BENEFITS with Hemp Seeds!
- 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 considered to be the optimal range.
- REDUCE INFLAMMATION – due to the high amounts of healthy omega oils, vitamins and minerals that assist 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 acids 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! They’re generally a safe bet for pretty much anyone at any age/stage of their life and, when using the whole hemp heart, are a great source of both soluble and insoluble fibre containing 20% and 80%.
- 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)
- 1-2 pitted medjool dates (as sweetener – you could also use stevia or maple syrup)
- 1 tsp vanilla extract
- 1/2 tsp Himalayan salt
- golden mylk/turmeric + black pepper
- berry/pomegranate + hibiscus
- mint/chlorella + matcha
- Salish sea/blue spirulina
- ..get creative!
- 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.
- THICKNESS – start with 1/2 cup of hemp hearts 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 cup of hemp hearts) 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.
- 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 in the hemp hearts 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! However, I don’t add a lot and I primarily do it for the gorgeous colours! 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!
“Eat more plants. Do more yoga. Read more books.”