Nuts are a good source of protein, vitamins and minerals. They are high in good fats such as monounsaturated and polyunsaturated fats, which help prevent heart disease, lower the bad LDL cholesterol and protect the good HDL cholesterol.

Nut-based beverages have become an increasingly popular alternative to dairy milk. Many people are lactose intolerant or allergic to the cows’ milk protein. Health-conscious consumer try to avoid the hormones and antibiotics found in the feed of cows, while others make ethical and environmental choices avoiding animal products all-together.

Nut and seed milk can be made from almost any kind of nut or seed.

Almonds make a tasty and nutritious milk high in protein, calcium, potassium, magnesium and phosphorus. Raw almond milk also has an alkalizing effect on the body’s ph.

Cashew milk has protein, potassium, magnesium and vitamin A.

Hazelnuts or filberts are a source of protein and potassium as well as sulphur and calcium.

Walnuts are great for protein, potassium, magnesium, vitamin A, as well as omega 3 essential fatty acids.

Pistachios are high in protein and iron.

Hemp milk offers omega 3 and 6 fatty acids, all essential amino acids, and almost half of the daily calcium intake. However, just like some other dairy alternatives, hemp milk is not suitable for infant formulas.

Soy milk is close to cows’ milk protein, but lower in calcium than cows’ milk, almond or hemp milk.

Alternatively, rice milk has a light somewhat sweeter flavour than most nut milks.

Each milk has a distinct texture, colour and flavour.

Health food stores and most grocery isles now carry a wide selection of dairy alternatives. They come in various flavours, such as plain, vanilla, chocolate or carob, cappuccino or strawberry. Nut milk can be served chilled or hot. It can be used in cooking and baking or for smoothies and yoghurt, but some adjustments are necessary to find the right recipe.

Making nut milk at home is easy. For best digestion and for cleaning of the nuts, soak hard nuts for 4-8 hours, then rinse well and throw away the old nut water.

Use one cup of nuts or seeds of your choice to 4 cups of fresh filtered water, less or more water if you choose a creamier or thinner milk. In a blender or food processor, blend the nuts and water until liquid. For additional flavour, you can add vanilla, cinnamon, chocolate powder, agave syrup or honey. Pour milk in sealable containers and use within 3 days. Nut milk also freezes well. Pour milk through a strainer for a pulp-free product. Use the left-over nut pulp for in cooking and baking.

You can also purchase a commercial nut milk maker. There are many makes and models available in stores and online.