Photo: [LINK]
Since the start of June commemorates World Milk Day, it’s the perfect time to talk about all things milk-related for the month! Full-cream, skim milk, non-fat, lactose-free – there are simply unlimited options to choose from, depending on what you’re looking for for your morning oatmeal all the way to your homemade dessert cravings.
But for June, we at Borges want to give this very special spotlight to our alternative nut milks! With three different alternative nut milks to choose from – almond, walnut and hazelnut - it can be a little challenging to pick the right one. Fear not, though, because we’re going through each one of these and telling you why you should choose Borges nut milks!
Benefits of Nut Milk Alternatives
Naturally, one of the most popular benefits of switching to nut milk is that it’s a bit gentler on the stomach for those with lactose intolerance. Up to 65% of the total world population are lactose intolerant, [1] and the prevalence of this condition is the reason the milk market itself pivoted to new and innovative ways to keep milk in our diets.
Aside from nut milks’ benefits to lactose intolerant people, it also has a wide range of benefits for people just looking to make the switch to a healthier, less fatty milk alternative. Let’s first explore some benefits to nut milks.
- All about that Fibre! – Since plant-based milks are sourced from plants, switching to a nut milk substitute can help to introduce more fibre into your diet. Nuts are already a great source of fibre, so consuming them – even in their milk form – helps maintain digestive health and lower cholesterol, reduce the risk of heart disease and even keep blood sugar from spiking high! [2]
- Just As Decadent – You might be thinking, would nut milks be a good fit for any homemade desserts or baked goods you’re making? Considering most of those recipes use some sort of full-cream milk product, this question is a valid one. But the good news is, a lot of nut milks in the market actually have the same creamy rich consistency that dairy milks have!
- There is Always More – While dairy milk is healthy in its own way, nut milk alternatives actually boast a slightly more impressive nutrient profile. Almond milk alone, for example, contains fibre, vitamin A, vitamin E, vitamin D, potassium, calcium, and phosphorus [3] so you’re getting way more with each purchase!
Almond Milk
Let’s start with discussing the most common nut milk available in the market – almond milk.
Almond milk is a sweet, nutty alternative for all our usual milk needs! This incredibly popular milk alternative contains less than half the calories of skimmed cow’s milk, only clocking in at 30 calories per cup. [4] Most varieties of almond milk also little to no cholesterol in addition to a big dose of calcium, vitamin D and B12.
A good almond milk product is our very own Borges Natura Almond Drink! This great-tasting almond milk is packed with all the goodness of only the most carefully-selected almonds to make each and every carton. Try our almond milk today with this matcha pancake recipe!
Matcha pancake [5]
Photo: [LINK]
INGREDIENTS
- 125g plain flour
- 2 ½ tsp baking powder
- 3 tbsp caster sugar
- 2 tsp matcha powder
- Pinch of sea salt
- 150ml Borges Natura Almond Drink
- ¼ tsp vanilla extract
- Vegetable oil
- 4 tbsp coconut yoghurt
- 1 tsp icing sugar
- Fresh blueberries and raspberries
INSTRUCTIONS
- Put the flour, baking powder, sugar, matcha powder and salt in a bowl and mix together well. Gradually pour in the almond milk and vanilla extract, whisking until smooth.
- Place a large non-stick frying pan over a medium heat. Add a little oil and wipe around the pan with a wad of kitchen paper. Once the pan is hot, pour a small ladleful of the batter onto one side of the pan and spread with the back of a spoon until about 10cm/4in in diameter. Repeat to make a second pancake on the other side of the pan.
- Cook for about a minute, until one or two bubbles appear on the surface of the pancake and the edges look dry and slightly shiny. Gently flip the pancakes over and cook on the other side for a further minute, or until light, fluffy and pale golden brown. Remove the cooked pancakes and set aside while you cook the remaining pancakes.
- Mix the coconut yoghurt with the icing sugar.
- Stack the pancakes and serve with a dollop of the coconut yoghurt. Garnish with blueberries and raspberries and dust with icing sugar.
Walnut Milk
Photo: [LINK]
Continuing on with our healthy plant-based milk alternative, you can also try our Borges Natura Walnut Milk, which is rich in antioxidants, omega-3 fatty acids, folic acid and magnesium. The high omega-3 content helps protect the heart and keeps levels of blood cholesterol under control.
Walnut milk is also low in carbs and is primarily comprised of polyunsaturated fatty acids and enough fibre to keep our gut microbiome thriving and our weight under control. In fact, a study found that consuming at least 1.5 ounces of walnuts a day for 2 months can actually increase good bacteria in the stomach and promote healthy eating habits and a better feeling of fullness. [6]
Hazelnut Milk
If neither almond nor walnut milk strikes your fancy, Borges offers a third nut drink variety – Borges Natura Hazelnut Milk! Creamy, silky and just as healthy, our hazelnut milk is low in sodium and can help maintain healthy blood pressure! [7]
Hazelnut-sourced nut milks are also deemed the perfect alternative milk to pair with gourmets and is even a good milk substitute for children who may be lactose intolerant. Hazelnut milk also contains digestible proteins compared to other alternative milk options. [8] Try out our hazelnut milk with this easy-peasy recipe!
Hazelnut milk porridge [9]
Photo: [LINK]
INGREDIENTS
- 80g porridge oats
- 500ml Borges Natura Hazelnut Milk
- 30g dark chocolate, grated
- 20g toasted hazelnuts, chopped
- 2 tsp cacao nibs
- Zest of half an orange
- 25g dried sour cherries
- 1 tbsp date syrup
INSTRUCTIONS
- Heat the hazelnut milk until hot but not boiling, then grate the dark chocolate and add this to the milk, along with the porridge oats.
- Heat over a low-medium heat for 6-8 minutes, stirring from time to time to prevent it from sticking.
- Pour into two bowls, and grate over the orange zest, sprinkle with the chopped hazelnuts, cacao nibs and sour cherries.
- Finish with a drizzle of date syrup, to serve.
References:
[1] https://medlineplus.gov/genetics/condition/lactose-intolerance/#frequency
[2] https://thenutr.com/pages/5-benefit-of-nut-milk
[3] https://www.healthline.com/nutrition/almond-milk-health-benefits#nutrition-facts
[4] https://www.besthealthmag.ca/list/the-health-benefits-of-nut-milks/
[5] https://www.bbc.co.uk/food/recipes/matcha_pancake_stack_41186
[6] https://elmhurst1925.com/blogs/news/all-about-walnut-milk-qxuw
[7] https://borges1896.com/products/nut-drinks/hazelnut-drink/
[8] https://www.milksandhealth.com/hazelnut-milk/
[9] https://www.foodireland.com/recipes/flahavans-chocolate-and-orange-porridge-with-hazelnut-milk/