Prab at 00:41, 11 October 2023

2023-10-11T00:41:48Z

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== Almond Milk ==
[[File:002-almondmilk.jpg|Almond milk|thumb|500px]]
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[[File:Home-made almond milk, November 2012.jpg|Home-made almond milk|500px|thumb]]
'''Almond milk''' is a plant-based milk substitute derived primarily from [[almonds]]. Recognized for its light, nutty flavor, almond milk has surged in popularity, especially among those seeking dairy-free, lactose-free, or vegan alternatives to traditional cow's milk.

=== Nutritional Composition ===

The nutritional content of almond milk varies depending on its formulation (homemade vs. commercially produced) and any additional ingredients or fortifications. However, in its simplest form, almond milk is a low-calorie beverage with beneficial fats.

Typical nutritional values for unsweetened almond milk per cup include:

* Calories: 30-50
* Protein: 1g
* Fat: 2.5g
* Carbohydrates: 1-2g
* Fiber: 0.5g
* Sugars: 0g
* Calcium: Varies (often fortified in commercial versions)
* Vitamin D: Varies (often fortified in commercial versions)

=== Health Benefits ===

* '''Low in Calories''': Unsweetened almond milk generally has fewer calories than cow's milk or most nut milks.
* '''Dairy-Free and Lactose-Free''': Suitable for individuals with lactose intolerance, dairy allergies, or vegan dietary preferences.
* '''Heart-Healthy Fats''': Almonds are a source of monounsaturated fats, which can be beneficial for heart health.
* '''Bone Health''': Commercially available almond milk is often fortified with calcium and vitamin D, which are essential for bone health.

=== Preparation ===

Creating almond milk at home is simple and allows for customization in terms of flavor and consistency.

'''Ingredients''':
* 1 cup raw almonds
* 2-3 cups water (for soaking)
* 4-5 cups water (for blending)
* Optional flavorings: vanilla extract, dates, honey, or a pinch of salt.

'''Steps''':
# Soak the almonds in water overnight or up to 48 hours for creamier milk. The longer the almonds soak, the creamier the milk will be.
# Drain and rinse the soaked almonds.
# Blend the almonds and fresh water until the mixture reaches a smooth consistency.
# Strain the milk using a nut milk bag, cheesecloth, or a fine-mesh strainer to remove the almond pulp.
# Store in the refrigerator for up to two days. Shake well before use, as natural separation might occur.

=== Commercial Varieties and Considerations ===
* Many store-bought almond milks contain stabilizers, emulsifiers, and fortifications. It's essential to review ingredient lists and nutritional labels.
* Almond milk's carbon footprint is higher than that of cow's milk, primarily due to water usage. Sustainable almond farming practices are being researched and implemented to mitigate this.

== See Also ==
* [[Cashew milk]]
* [[Soy milk]]
* [[Plant-based diets]]
* [[Lactose intolerance]]

== References ==
* "A Comparative Life Cycle Assessment of Almond Milk and Cow's Milk" - ''International Journal of Environmental Research and Public Health'', 2019. DOI: 10.3390/ijerph16173028.
* Sethi, Swati. "Plant-based milk alternatives an emerging segment of functional beverages: a review" - ''Journal of Food Science and Technology'', 2016. DOI: 10.1007/s13197-016-2328-3.
* United States Department of Agriculture (USDA). ''Almond Milk Nutritional Profile''. National Nutrient Database.
* Vanga, Santosh Kumar, and Vijaya Raghavan. "How well do plant-based alternatives fare nutritionally compared to cow's milk?" - ''Journal of Food Science and Technology'', 2018. DOI: 10.1007/s13197-017-2915-y.
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[[Category:Almonds]]
[[Category:Plant milk]]
[[Category:Cold drinks]]
[[Category:Vegetarianism and drinks]]
[[Category:Vegan cuisine]]
[[Category:Medieval cuisine]]
[[Category:Plant-based beverages]]
[[Category:Nutrition]]
[[Category:Dietary alternatives]]

Almond milk - Revision history

Prab at 00:41, 11 October 2023