Alternatives to Dairy Milk for Intolerances - Almond Milk

DIY Almond Milk – Lactose Intolerance and Alternatives

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Lactose intolerance is something that we are becoming more familiar with, and it is the inability to breakdown lactose, a sugar found in milk and other dairy products1. If you experience bloating, stomach ache or diarrhoea after taking milk, you may be lactose intolerant.


Fret not, most of us are in fact lactose intolerant! According to an article posted on Cornell Chronicle by Cornell University, about 60% of the people – and mostly of Asian and African descents – stop producing the enzyme to digest milk when we grow older and it has got to do with whether our ancestors came from places where dairy herds could be raised safely and economically2. Some alternatives to dairy milk are soy milk, rice bran milk, coconut milk and almond milk. Most people will choose to get store-bought milk for the convenience, but store-bought milk is not worth the money as they

  1. contain mostly water, probably around 80-90%
  2. contain preservatives and other additives that may be harmful to the body3


It is actually not difficult to make your own milk from scratch! Not only will you get to have real milk (and not just flavoured water), the milk is rich, tasty and healthy. We enjoy making our own version of almond milk and below is a short, simple and creamy recipe for you to enjoy. The nuts need to be soaked overnight so prepare in advance!


Ingredients you will need

  • 1 cup Raw/Roasted Almonds
  • 2 cups Filtered Water + additional 2-3 cups for soaking the almonds


Equipment you will need

  • Large bowl or measuring cup for soaking and collecting extracted almond milk
  • Blender
  • Nut Milk Bag (Recommended) or Muslin Cloth



Homemade Almond Milk


Simple steps:

  1. Rinse raw/roasted almonds gently under running water *to get rid of dirt*
  2. Soak rinsed almonds in a large bowl of filtered water with sufficient water to submerge the almonds. Add a pinch of salt to add a pinch of flavour and to act as a preservative *we use filtered water so the contaminants in water do not pollute our tasty milk*
  3. Cover the bowl with a cloth or cling wrap and leave to soak overnight (at least 12 hours) at room temperature or 1 to 2 days in the refrigerator *room temperature is around 25C or lower*
  4. After soaking, rinse and drain the almonds thoroughly and transfer into blender.
  5. Add 2 cups filtered water to drained almonds and pulse a few times/blend on low speed for one minute, then high speed for 2 to 3 mins.
  6. Once well blended, pour the mixture through nut milk bag onto a large bowl *a large bowl really helps since squeezing the milk bag might be messy*
  7. Gradually squeeze all the almond milk through the nut bag till the milk is fully extracted.
  8. Enjoy your freshly made almond milk or chill it in the fridge for consumption within 3 to 4 days!



  • 1 cup almonds to 2 cups filtered water will reap almond milk that is creamy enough to be a drink or to accompany cereal.
  • The almond milk may separate slightly when left undisturbed in the refrigerator. Stir briefly to mix before consumption.
  • If the almond milk smells or tastes sour, discard and make a fresh batch!
  • The mashed up almonds are great for baking! Add them to your brownie or cakes for that extra nutty flavour.

Sources: 1 National Institutes of Health; 2 Cornell University; 3 The Kitchn;