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In recent years they have started to take up a lot of shelf space in supermarkets. Rice, almond and hazelnut milk have started to gain popularity in comparison to the more traditional, soy and oat milk.  

But beware! Although we often call them vegetable milks, the correct name would be vegetable drinks, which is a concept that the European Union has established by a Supreme Court ruling to avoid problems in their commercialization and differentiate them from dairy products (totally different nutritional properties).

Milk is what comes from the cow and these drinks are obtained by soaking nuts, legumes or cereals for hours for hours, and then grinding, liquefying and filtering the result, thus achieving a whitish appearance similar to that of animal milk.

At first it was lactose intolerant and vegans who began to opt for these products, but today it is a very widespread option. I like to alternate between cow’s milk and vegetable drinks, trying and experimenting with their flavors. Still, I recommend that you listen to your body and if you like cow’s milk and it does not make you feel bad, continue consuming it without problem.

Benefits of vegetable drinks:

  • They do not contain lactose or cholesterol.
  • They are low in fat.
  • They are easily digestible.
  • They have a high percentage of heart-healthy fatty acids.
  • They help cardiovascular health.
  • They improve defenses.
  • They help treat conditions such as constipation, irritable bowel syndrome, digestive upset.

Things to consider:

  • The percentage of sugar: Choose drinks without added sugar, be careful! Also syrups, fructose and sucrose are sugar.
  • The percentage of raw material: They are not all the same and sometimes the percentage of oats, almonds … is not the main ingredient. So, be aware! Choose the ones with the highest percentage of raw material or, better yet, you can make your drink at home. It is very simple! Keep reading and I’ll give you two recipes.
  • Enriched: Check the labeling and choose those that are enriched in vitamin D, calcium or vitamin B12.

How to make the transition?

You can start by mixing your usual cow’s milk with the vegetable drink of your choice. Little by little add more of the latter and reduce the cow’s milk.

After a few weeks, try to drink a whole glass of vegetable milk, or alternate days and consume one of each.

Important! Evaluate how this new drink suits you.

Also, keep in mind that you can not only consume it alone, but also can be used in coffee or with a tablespoon of Soluble Cocoa. I suggest that you also introduce it in your cooking recipes by making bechamel, curries, and sauces. The options are endless and so delicious!



It is the most popular and the one that most closely resembles cow’s milk. As it comes from a legume it is the richest in protein. It also contains isoflavones that help the female hormonal balance. It is recommended to avoid transgenic soy with an organic option.


It is rich in beta-glucans and mucilages that block the absorption of cholesterol. Its flavor is sweet, it is light, low in calories and very easy to digest. In addition, it helps calm the nervous system and prevents premature aging of cells as it contains amino acids, essential for our body.


High in calcium and antioxidants and perfect for getting stronger bones. In addition, it is restorative and remineralizing. Perfect for low-calorie diets and if you want to reduce carbohydrate consumption, although it is the one that contributes the least amount of protein.

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leche de almendra

Almond Milk

Course Tags Breakfast, Drinks, Snack
Keyword almonds, milk, almond milk
Servings 2 people


  • 1 cup of peeled almonds, raw
  • 2 cups of water, plus another 2 cups for soaking
  • Honey, agave or maple syrup for sweetening (optional)


  1. The night before, soak the almonds in two cups of water and leave them there for at least 8 hours.

  2. Drain the soaking water from the almonds.

  3. Place the soaked almonds in a blender and add 2 cups of filtered water and, if desired, your preferred sweetener.

  4. Beat for 1 minute on high power or until you see that the almonds have been completely crushed.

  5. Place the gauze or mesh to strain the liquid over a container or pitcher. Pour the liquid over the mesh and squeeze with your hands to strain the milk.

  6. There should be a fine flour left inside the mesh and the squeezed liquid inside the container.


When you finish draining all the liquid from the mesh, transfer the mixture to a glass container that can be hermetically closed. Keep the almond milk in the fridge for a maximum of 4 days.


It is a very good option for those allergic to nuts, especially because its flavor is sweet and pleasant. It has a very light consistency. It is rich in carbohydrates, minerals (selenium, potassium, magnesium, iron) and has a high content of Omega 3 and 6 fatty acids, as well as vitamins D and B12.

Other options 

If we go to specialized stores, the supply of vegetable milks skyrockets and it is possible to find everything from quinoa drinks (perfect to combat constipation thanks to its high fiber content), hemp or birdseed, nuts, cashews, chestnuts or coconut ( good ally in the diet of athletes since its saturated fats are transformed into energy faster than those of meat and gaining less weight).


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Cashew and Cocoa Vegetable drink

Course Tags Appetizer, Breakfast, Dessert, Snack
Keyword cashew nuts, vegetable drink


  • 150 gr of cashews
  • 1/2 jug of water with ice
  • 1 pinch sea salt
  • 1 + 1/2 tbsp soluble cocoa


  1. Place all the ingredients in the blender. I use ice to keep the drink cooler.

  2. Beat everything at high speed. Depending on what consistency you want, you can add more or less water.

  3. Serve and enjoy!


A great idea is to add toppings such as grated coconut, crushed nuts or cocoa nibs.


Niklas Gustafson
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Niklas Gustafson

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