Happy MORSELICIOUS NUTSO-SWEET MONDAY!
How was your weekend?
What did you do? Please share! Thank you, Chris for today’s question.
Q. What is the nutritional info on homemade almond milk? I’d like to make my own.
A. That is a very good question. And while we pondered on how exactly to be precise when determining the nutrition after the pulp is removed, we thought it best to share a simpler method of preparation where accounting for pulp (or lack of) is not necessary to determine a reasonably accurate nutritional tally.
There is more than one way to prepare your alternative milks (almond, coconut, cashew…) and I admit I like to keep it as simple as possible. Less time, less mess, less confusion (on the nutritional count) – no pulp to deal with. Since I’m not removing anything after the fact, I simply can tally up the ingredients I add into the mix.
Simple Almond Milk
When I make homemade almond milk, I use blanched almonds. That’s almonds without the skin! You can buy them that way or blanch them yourself. Here’s how I do it:
I simply soak 1/2 cup almonds in filtered water overnight in the fridge. The next day, I rinse and peel them (the skins slide right off), and they’re ready to blend. My ratio is generally 1:5, almonds to water, but you can add more or less liquid. I add in a touch of vanilla and process in my Vitamix high-speed blender. It’s delish! As for nutrition facts, you don’t have to worry about how much pulp is extracted, you simply add in the nutritional data for the amount of blanched almonds (and your flavoring if any) into the nutritional tally.
Nutrition per 8 oz serving: Cal 140, Fat 13g, Chol 0mg, Sodum 5mg, Fiber 3g, Sugar 1g, Protein 5g
Easy Coconut Milk
As for coconut milk, and I’m sure Mo can assure you as well, coconut meat is delicious and nutritious. Simply buy a pre-cut coconut or crack it yourself, extract the yummy coconut flesh and place it into a high-speed blender. Add water, depending on how thick and creamy you prefer, and vanilla (if you like). I like a 1:3 ratio, coconut flesh to water, that means for 1/2 cup coconut flesh, I add in 1.5 cup of water (and 1/2 tsp vanilla) to make 1 cup coconut milk.
Nutrition per 8 oz serving: Cal 110, Fat 10g, Chol 0mg, Sodium 5mg, Fiber 3g, Sugar 2g, Protein 1g