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Five Plant-based Milks

Were you raised on the myth that drinking cow’s milk leads to strong bones?! If so, you may be surprised to learn that it actually weakens your bones, among many other negative effects. But that doesn’t mean you need to give up milk completely! Plant-based milks are delicious and healthful!

READY IN: VARIES            SERVES 1           BY YOVANA MENDOZA

READY IN: VARIES

SERVES 1

BY YOVANA MENDOZA

Almond Milk

Ingredients:
2 cups almonds
3 dates (adjust to taste)
2 liters of water
1 teaspoon vanilla (adjust to taste)

Method:
Soak the dates overnight.
Blend all of the ingredients together for two to three minutes. Strain through cheesecloth, a nut milk bag, or even a coffee filter. Store in the fridge and drink within 3-5 days.

Tip:
Almond milk is great for your skin, your bones, and even your mood!

Banana Milk

Ingredients:
1 banana
1 liter of water
3 dates (adjust to taste)

Method:
Blend all of the ingredients together until smooth. That’s it! Refrigerate for up to 24 hours.

Tip:
Banana milk is full of fiber, so it’s great for weight loss!

Rice Milk

Ingredients:
1 cup rice
2 liters of water
3 dates (adjust to taste)
1 teaspoon vanilla (adjust to taste)

Method:
Soak the rice for two hours.
Blend all of the ingredients together.
Strain through cheesecloth, a nut milk bag, or even a coffee filter. Stays good for 3-5 days in the fridge.

Tip:
If you’re allergic to nuts, this is a great milk for you! It’s also full of vitamins.

Sunflower Seed Milk

Ingredients:
1 cup sunflower seeds
2 liters of water
3 dates (adjust to taste)
1 teaspoon vanilla (adjust to taste)

Method:
Soak the seeds for 1 hour.
Blend all of the ingredients until smooth.
Strain through cheesecloth, a nut milk bag, or even a coffee filter. Stays good for two days in the fridge.

Tip:
Sunflower seeds are good for your heart and your hormones.

Oat Milk

Ingredients:
1 cup rolled oats
2 liters water
3 dates (adjust to taste)
a few drops of stevia (optional, instead of or in addition to dates)

Method:
Thoroughly blend all of the ingredients.
Strain through cheesecloth, a nut milk bag, or even a coffee filter. Keep for 2-4 days in the refrigerator.

Tip:
Did you know that oats contain more calcium than conventional milk?! Nature is so amazing!

Remember, the milk you make is your creation, so feel free to play around! If you don’t like vanilla, for example, just leave it out. You can also substitute other sweeteners for the dates. Try agave syrup, stevia drops, or maple syrup for different flavors.

Let me know which of these milks is your favorite, or whether you’d like a recipe for another kind of vegan milk! Hearing your feedback is always super helpful for me and lets me know what kind of videos and posts to make for you guys.

Love you!

Yovana

References:
1. Bananas 101: Nutrition Facts and Health Benefits: https://www.healthline.com/nutrition/foods/bananas#section1
2. Almond Milk Nutrition Benefits for the Brain, Heart & Bones https://draxe.com/almond-milk-nutrition/
3. Rice Milk Nutrition Information https://www.livestrong.com/article/135464-rice-milk-nutrition-information/
4. Pros and Cons of Rice Milk https://www.fitday.com/fitness-articles/nutrition/healthy-eating/pros-and-cons-of-rice-milk.html
5. Rice Milk https://www.milksandhealth.com/rice-milk/
6. The Top 5 Healthiest Seeds by Dr. Edward  https://www.globalhealingcenter.com/natural-health/healthy-seeds/
7. Sunflower Seeds: Benefits, Nutrition & Recipes https://draxe.com/sunflower-seeds/
8. What Are the Benefits of Oat Milk? ttps://www.livestrong.com/article/267017-what-are-the-benefits-of-oat-milk/
9. 9 Evidence-Based Health Benefits of Almonds https://www.healthline.com/nutrition/9-proven-benefits-of-almonds
10. Milk for Your Bones? https://www.webmd.com/food-recipes/features/milk-for-your-bones#1
11. Calcium: What’s Best for Your Bones and Health? https://www.hsph.harvard.edu/nutritionsource/calcium-full-story/
12. Is Milk Bad for Your Bones? https://www.scientificamerican.com/article/is-milk-bad-for-your-bones/

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Rawvana is more than just a name; it’s a journey of transformation and love that promotes improving our quality of life through a healthy lifestyle and a conscious diet.

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Rawvana is more than just a name; it’s a journey of transformation and love that promotes improving our quality of life through a healthy lifestyle and a conscious diet.