Millet Milk: A Home-Made Alternative to Processed Milks

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An important staple in the plant-based diet is non-diary milk. Many such milks – made from almond, soy, coconut, flaxseed, rice, hemp, and more – are readily available from the supermarket. But while these products are convenient, they look a lot like the processed foods many plant-based eaters seek to avoid.

Nutrition facts label for Almond Breeze Original, 64 oz. refrigerated almond milk

Nutrition facts label for Almond Breeze Original, 64 oz. refrigerated almond milk

Take Blue Diamond’s popular brand Almond Breeze. It contains not only water and almonds, but also evaporated cane sugar, calcium carbonate, sea salt, potassium citrate, sunflower lecithin, gellan gum, vitamin A palmitate, vitamin D2, and D-alpha-tocopherol.

And when it comes to the more nutritious elements in store-bought milk, it is hard to gauge them. You might think, for example, that almonds are a substantial part of almond milk, but a 2015 class action lawsuit alleges that that almonds make up a mere two percent of Almond Breeze.

That’s why I decided, three years ago, to make my own nondairy milk. I started with rice milk. When it turned out that rice was high in arsenic, I switched to millet milk.

Home-made millet milk doesn’t look quite as pretty as the milk you buy in the supermarket. Not held together by carrageenan or gellan gum, it has a tendency to separate. But that need not be a deal breaker. Before pouring, just give it a stir.

Like most other non-dairy milks, store-bought or not, millet milk won’t give your coffee the creaminess that cow’s milk imparts. But it will work beautifully where it matters: in smoothies, with muesli or granola, and with cooked recipes that call for non-dairy milk.

Moreover, millet milk scores high on the health front. According to the website The World’s Healthiest Foods (here and here), one cup of cooked millet covers

  • 31% of your daily need of copper
  • 25% of phosphorus
  • 24% of manganese
  • 19% of magnesium
  • 15% of vitamin B1
  • 14% of zinc
  • 12% of protein
  • 11% of both vitamin B2 and B6
  • 9% of dietary fiber.

Add to that a wide range of important phytonutrients that are bound up in the cells of millet and serve as antioxidants.

The recipe below is made from three cups of cooked millet and yields 3.5 quarts of milk. It’s easy to make, too. Although it takes the millet thirty minutes to cook, the active time you spend making your milk is about fifteen minutes.

Make your own home-made millet milk
Home-Made Millet Milk
Print Recipe
Servings
3.5 quarts
Servings
3.5 quarts
Make your own home-made millet milk
Home-Made Millet Milk
Print Recipe
Servings
3.5 quarts
Servings
3.5 quarts
Ingredients
Servings: quarts
Instructions
  1. Add one cup of millet and six cups of water to a six-quart pot and bring to a rolling boil. If foam develops and seeps out of the pot, lower the temperature somewhat.
  2. Once the water is boiling, reduce the temperature to medium low, put the lid on, and let the millet simmer until it has absorbed much of the water, about 30 minutes. This will yield approximately six cups of very water-logged porridge.
  3. Add two cups of the porridge, 3.5 cups of cold water, the sweetener, and the miso paste to a blender and blend until the millet is fully pulverized - about two minutes if you're using a regular-speed blender.
  4. Strain the liquid into a pitcher.
  5. Blend another two cups of porridge with 3.5 cups of water and strain into the pitcher.
  6. Blend the remainder of the porridge with 3.5 cups of water and strain.
  7. Store your milk in the fridge. Give it a quick stir before using in your favorite recipes.
Recipe Notes

You can find miso at health food stores such as Sprouts and Whole Foods. I have also seen it at Trader Joe's. For a description of miso, see "Know Your Miso" by Bon Appétit.

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3 Responses to Millet Milk: A Home-Made Alternative to Processed Milks

  1. wilmica May 11, 2017 at 3:24 am #

    Hello, I am wondering why you put miso in millet milk?

  2. Nivien Saleh May 24, 2017 at 1:31 pm #

    Hi Wilmica, I like a small amount of saltiness in my milk, as I do in sweets, because it renders the flavor profile more complex. I prefer not to use regular salt because in salt-sensitive people sodium can raise blood pressure. According to the website “World’s Healthiest Foods” (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=114) research suggests that miso does not raise blood pressure. But you can certainly omit the miso if that’s how you enjoy the flavor.

    • wilmica May 26, 2017 at 12:24 pm #

      Thanks 🙂

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