Milk Alternatives


There are many benefits to making your own milk alternatives. It’s cheaper, tastier, and you can control any additives, as well as the quality of the ingredients and the amount of sweetener. Also, it’s better for the environment, because it cuts down packaging and fossil fuels used in shipping. Of the recipes in this booklet, nut and seed milks are very quick and easy to make, while oat, rice, and soy milks will take a little longer.

Facts about Tetra Paks (aseptic containers)

  •  Tetra paks are difficult to recycle because they are made of layers of different materials: plastic, aluminium and cardboard.
  •  The cardboard in tetra paks must be strong, so it cannot be made from recycled fibres.

Below you’ll find recipes for nut, seed, oat, rice and soy milks !

Seed milk


  • 1/3 cup hulled or unhulled sesame seeds, hemp seeds or 1/3-1/2 cup hulled sunflower seeds
  • 1 cup water
  • 1-2 tsp honey or maple syrup or 3-4 pitted dates (optional)

Make it

  1. Blend the cold water and seed on high speed in a blender or food processor for 1-2 minutes.
  2. Strain through a fine strainer or cheesecloth.
  3. Sweetener may be added after straining.  Do not use sweetener if milk is to be used in baking recipes.
  4. Sesame/ Sunflower milk will keep for 2-3 days in the fridge.

Sesame seeds are a source of protein and calcium.

 Nut milk


  • 1 cup shelled, raw, unsalted almonds, hazelnuts, walnuts, or cashews
  • 1-3 cups water, depending on desired thickness of milk.
  • maple syrup, dates, or other sweetener (optional)

Make it

  1. Soak nuts overnight and drain.
  2. Blend with 1 cup water on high speed for as long as you can stand it.
  3. Add remainder of water and continue blending until well-mixed.
  4. Strain mixture through cheesecloth or a fine-meshed sieve.
  5. Shake before serving. For less sediment, use blanched

Nut milk will keep for up to 3 days in the fridge.
Almonds are a source of protein and calcium.

 Rice milk


  • 2 cups cooked rice
  • 2 cups hot water
  • Maple syrup (to taste)
  • Vanilla extract (to taste)

Make it

  1. Blend all ingredients in a blender or food processor.
  2. Rice milk gets thicker as it sets, and can be thinned with additional water, if necessary.
  3. Strain and chill.

Rice milk will keep for up to 7 days in the fridge.

 Soy milk


  • 1½ cups dried soybeans
  • Water
  • 1 tbsp vanilla extract
  • 3-6 tbsp maple syrup

Make it

  1.  Soak soybeans overnight (for 8-10 hrs) and drain.
  2. Bring 3 cups of water to a boil.
  3. Blend the beans with the boiling water in three batches
    (½ cup beans and 1 cup water).
  4. Pour all into large stock pot, add 7 cups of cold water and bring to a boil.
  5. Remove from heat, cover and set aside.
  6. Once cooled, strain the mixture through cheesecloth or fine mesh sieve. Discard the pulp.
  7. Add the vanilla and syrup and cook for 30 minutes stirring occasionally, in a double boiler.


Makes 6 cups.
Soy milk will keep for 5-7 days in the fridge.
If you don’t use boiling water  (at least 82°C/180°F) while blending the soy beans, the milk will have a raw, beany taste.
Soy milk is a source of protein.



  • 1½ Cups steel cut oats
  • ½ Cup raw hemp seed nuts-optional
  • maple syrup
  • coarse sea salt

Make it

  1. Soak oats (and hemp seeds-optional) overnight up to 24 hrs in the fridge in a 1 quart mason jar.
  2. Place ½ Cup of mixture in a blender, add water to about ½ Litre mark.
  3. Add 1/8 tsp celtic sea salt and 1 Tbsp maple syrup. Blend slowly to start, then turn up to high and blend for 3-5 minutes.
  4. Pour blended mixture through a fine-mesh, stainless steel sieve. Stir with a large spoon and as liquid seeps out, mash solids until fairly dry. (The mash can be eaten– maple syrup makes it tastier!)

Repeat steps 1-4 until done.  Make 2 Litres.

Refrigerate for up to 4 days.

Oatmilk will separate; shake before serving.

All the sweeteners in these recipes are optional; milks can be sweetened to taste.  Milk that is to be used in baking or cooking does not need to be sweetened.

Pulp from nut milk is tasty, and can be eaten in oatmeal and in desserts.

The mild-tasting pulp from soy milk is called “okara,” and can be stirred by the spoonful into soups and cereals, for added fibre and protein.

Oatmilk is best used cold because it becomes gelatinous when heated.


Barnard and Kramer: How it all Vegan. Vancouver: Arsenal Pulp Press, 2004.

Martin, Jeanne Marie: The all Natural Allergy Cookbook. Madeira Park, BC: Harbour Publishing, 1992.

Oatmilk recipe courtesy of Elaine Moore and Darryl Secret.