• February 08, 2019 4 min read

    While most dairy in its raw form can be quite healing, many people have a strong aversion to lactose (the sugar found in dairy milk) or casein/whey (the proteins in milk). This contributes to digestive distress, respiratory conditions like asthma, and skin conditions, such as eczema and acne. Dairy also increases mucus in the body & is best to avoid if you’re having sinus congestion or healing a cold.

    Many with an aversion to cow dairy have an easier time digesting goat milk and goat yogurt. Others opt for alternatives like coconut & almond milk. I never recommend soy milk because it is highly processed and is usually GMO. Also, too much soy can wreak havoc on your hormones.

    While alternative milks are readily available for purchase, good quality “mylks” do not come cheap. Luckily, making your own is an easy and affordable alternative! They can generally be used in a 1:1 ratio in all your favorite baking or smoothie recipes and, as a side benefit, they add a wide variety of vitamins, minerals, protein, and fiber to your diet.

    If you’ve never enjoyed an almond milk latte, you’re missing out! Making your own mylk is pretty simple and takes less time than waiting in line at Starbucks. If you prefer to buy nut milk at the store, make sure to read the ingredients. Not all brands are the same. I generally go for a less is more approach – the less ingredients, the better. Avoid added sugars like cane syrup/cane sugar & fillers such as carrageenan or canola oil.


    The Benefits: Almonds are nutrient dense stone fruits, containing significant amounts of vitamin E, magnesium, phytosterol antioxidants, and plant protein. They are low in saturated fatty acids and rich in unsaturated fatty acids, and also contain filling fiber, making them a satisfying snack option.
    Helps with: Almonds are a great source of good fats, which helps with weight loss, increasing energy levels, and reducing LDL cholesterol. The antioxidant content supports heart health and the prevention of cardiovascular disease. Vitamin E helps nourish the skin and reduces signs of aging.

    Pumpkin seeds:
    The Benefits: Pumpkin seeds are high in manganese, magnesium, copper and zinc. They are also a good source of healthy fats, fibre, protein, antioxidants and folate.

    Helps with: Pumpkin seeds are one of the best sources of magnesium, which is important because magnesium deficiency is one of the most common deficiencies in the US. Adequate levels of magnesium are important for controlling blood pressure, heart health, forming and maintaining healthy bones, managing blood sugar levels and about 600 other chemical reactions in the body. Additionally, pumpkin seeds help improve sperm quality, sleep, immune function and energy levels.

    The Benefits: Cashews are packed with vitamins E, K, and B6, and contain minerals like copper, phosphorus, zinc, magnesium, iron, and selenium.
    Helps with: Cashews mainly improve digestive function, nutrient absorption, heart health, and help maintain bone health. Another major benefit is brain function support due to their healthy fat, zinc, iron, and copper content.

    Hemp Seeds:
    The Benefits: Hemp hearts contain an ideal balance of omega 3, 6, and 9 fatty acids. They are also rich in vitamin E and contain a more digestible protein than that from an animal source. They contain all 9 essential amino acids.
    Helps with: Hemp hearts are a great source of omegas, which are known to help those with asthma, arthritis and many other inflammatory ailments in the body. They also improve circulation, increase immune system functioning, and support brain health.


    With very few ingredients, a great blender + an awesome nut milk bag you can easily make your own mylk at home. Mix spices & sweeteners like dates, raw honey, maple syrup or stevia + superfoods like maca, tocos or chlorella/spirulina

    Basic Almond Mylk:

    • 1 cup raw “mylk” almonds (we LOVE Terra Soul!)
    • 4 cups filtered water
    • ½ tsp vanilla bean (ground or extract)
    • Pinch of Himalayan sea salt

    Optional Add ins: 2-3 dates or omica butterscotch stevia or raw honey, ½ tsp cardamom, ½ tsp cinnamon, 1 tbsp tocos, 1 tsp maca, 1/2 teaspoon activated charcoal, 1/2 tsp chlorella or 1/2 tsp spirulina (green mylk)

    Basic Cashew Mylk:

    • 1 cup raw “mylk” cashews 
    • 3-4 cups filtered water (depending how creamy you like it!)
    • ½ tsp vanilla bean (ground or extract)
    • Pinch of Himalayan sea salt

    Optional Add ins: 1-2 tsp maple syrup or 2-3 dates or raw honey, ½ tsp nutmeg, ½ tsp cinnamon, 1 tsp maca

    Hemp Mylk:

    • 1 cup hemp hearts 
    • 4 cups filtered water
    • Pinch of Himalayan sea salt

    Optional Add ins: 2-3 dates, ½ tsp cinnamon, 1 tbsp coconut oil, 1/2 tsp chlorella or 1/2 tsp spirulina (green mylk)

    Pumpkin Seed Mylk:

    • 1 cup pumpkin seeds
    • 3 cups filtered water
    • ½ tsp vanilla bean (ground or extract)
    • Pinch of Himalayan sea salt

    Optional Add ins: 2-3 dates, ½ tsp cinnamon


    1. Soak nuts/seeds overnight in filtered water. (*no need to soak hemp hearts!)
    2. Strain & rinse 
    3. Add nuts/seeds, filtered water, vanilla bean and a pinch of himalayan sea salt to a high speed blender 
    4. Blend for up to 1 minute or until fully combined
    5. Grab a large bowl + “nutbag” & Strain milk into bowl or container. Once the milk has run through, squeeze gently to wring out the rest of the milk.
    6. Store in a glass jar in the fridge for up to a week.


    There are seemingly endless ways mylk alternatives can be used. Here are some yummy ideas:

    • Add to your favorite smoothie to replace milk/yogurt
    • Pour over granola or oatmeal
    • Drink on its own and enjoy the creamy goodness!
    • Use as a direct replacement for milk in baking recipes
    • Add to homemade soups for creaminess –the perfect complement to butternut squash soup !
    • Put a splash in your coffee or tea or make a frothy latte