It’s one of the most popular nondairy milks these days for good reason: The light, mildly sweet flavor is just right for everyday uses, like pouring cereal or adding to coffee. Almonds are rich in vitamin E, an antioxidant that can improve heart, eye, and brain health, as well as manganese, a mineral that may reduce the risk of osteoporosis.
How to make it: Soak one cup of raw almonds in enough water to cover for four hours, or up to overnight. Drain almonds and blend in a blender with four cups of water until smooth, about one minute. Strain and serve. You can refrigerate it in a covered container for up to three days.
Got hot flashes? Protein-rich soymilk is the drink for you, thanks to the naturally occurring estrogen called isoflavones, which some research suggests could reduce menopausal symptoms
How to make it: Soak one cup of dried soybeans in enough water to cover for eight hours, or overnight. Drain, then steam soybeans for 15 minutes. Blend in a blender with four cups of water until smooth and creamy, about one minute. Strain and serve. It will last covered and refrigerated for up to three days.
Homemade coconut milk adds extra flavor to spicy curries and tropical fruit smoothies . Plus, coconut is rich in medium-chain triglycerides, a type of fatty acid that studies link to increased fat burning and diminished appetite.
How to make it: Blend one and a half cups unsweetened coconut flakes with four cups water until smooth, about one minute. Strain, blend again, and strain once more. Chill in a wide-mouthed container for at least 30 minutes, then spoon off the coconut oil solids that have solidified at the top (save them for cooking or use them as a moisturizer). Coconut milk with last refrigerated in a covered container for up to three days.
Hemp milk’s slightly nutty flavor is surprisingly refreshing. The tiny green seed is a nutrition behemoth, packed with phosphorus, magnesium, zinc, and iron. More impressive, though, is the fact that, ounce for ounce, hempseeds boast six times more omega-3s than salmon.
How to make it: In a blender, blend one cup of shelled hempseeds with four cups of water until smooth, about one minute. Strain and serve. It will last up to three days in a covered container in the fridge.
Oats have more soluble fiber than any other grain, which can help lower bad cholesterol levels and reduce your risk for heart disease. Oat milk’s rich texture and neutral flavor makes it a great stand in for whole milk in creamy soups and sauces.
How to make it: In a blender, blend two cups of rolled oats with four cups of water until smooth, about one minute. Strain and enjoy. You can keep it refrigerated in a covered container for up to three days.