Ingredients:
- 1 cup of peeled almonds
- 3 cups of water
Preparation method:
- Soak the almonds in warm water for 12 hours to soften them, making the blending process easier.
- After soaking, drain the almonds and place them in a blender. Add 3 cups of clean water to the almonds. Blend the mixture until completely smooth.
- Strain the mixture using a soft cloth or a fine sieve to extract the almond milk. The remaining almond pulp can be kept for use in baked goods or as a snack.
- Pour the almond milk into a clean bottle and store it in the fridge. It is best to consume it within 3 days for optimal taste.
Uses: Almond milk can be added to coffee or tea. It gives a distinctive flavor when cinnamon or cocoa is added.
Health benefits of almond milk:
- Heart Health: Almond milk contains healthy fats that help lower bad cholesterol levels and increase good cholesterol, reducing the risk of heart disease and promoting overall vascular health.
- Weight Loss: Almond milk may help you feel full longer, reducing appetite and aiding in weight loss. It is also lower in calories compared to some other types of milk.
- Digestive Health: The fiber in almond milk helps improve digestion and regulate bowel movements.
- Bone Health: Although almond milk doesn’t have the same calcium content as cow’s milk, it can be fortified with calcium, making it a good source of this essential mineral for bone and dental health.
- Skin, Hair, and Brain Health: Almond milk contains vitamin E, which acts as an antioxidant, protecting skin and hair from damage. It also plays an important role in brain health and cognitive function.
- Cancer Prevention: Some studies suggest that the antioxidants in almond milk may help in preventing certain types of cancer.
- Eye Health: Vitamin E in almond milk helps protect the eyes from macular degeneration and other eye issues.
- Muscle Health: The magnesium in almond milk is important for muscle health and function, helping to reduce muscle cramps.
- Immune System Boost: The vitamins and minerals in almond milk contribute to strengthening the immune system and protecting the body from illnesses.
- Mood Improvement: Some studies suggest that the amino acids in almonds may help improve mood and reduce stress.
Note:
- The amount of water can be adjusted depending on the desired consistency. You can add more water if you prefer a thinner almond milk.
- People who are allergic to nuts should avoid consuming almond milk or consult their doctor before using it. Ensure that the tools used are clean to guarantee safe preparation.
Nutritional values and calories:
1 cup of peeled almonds (approximately 143 grams):
- Calories: 828 kcal
- Protein: 30.4 grams
- Fat: 72.1 grams
- Saturated fat: 6.2 grams
- Unsaturated fat: 66.0 grams
- Carbohydrates: 30.5 grams
- Fiber: 17.0 grams
- Sugars: 1.2 grams
- Calcium: 385 mg
- Iron: 5.0 mg
- Vitamin E: 26.2 mg
3 cups of water (approximately 720 ml):
- Calories: 0 kcal
- Protein: 0 grams
- Fat: 0 grams
- Carbohydrates: 0 grams
- Sodium: 0 mg
Note: The nutritional values for water are not available as it is calorie-free and contains no nutrients.
