18 types of drinks or vegetable milks and recipes to make them at home

Vegetable milks or vegetable drinks: we know by these names the drinks that are prepared with cereals such as oats, spelled, rice, kamut; with legumes such as soy or peanuts, with seeds such as quinoa, amaranth, sesame, flax or linseed; or nuts such as almonds, hazelnuts, cashews or cashew, etc .

In addition to the fact that we can easily make vegetable milk at home, today it is easy to find different types of vegetable drinks in food stores, supermarkets, herbalists, online stores, etc. due to various factors:

  • The number of people diagnosed with lactose intolerance and looking for alternatives to cow’s milk has increased.
  • More and more people are following a vegan or vegetarian diet.
  • Have more alternatives when consuming the same food and include it in the diet prepared in different ways.

Both in the case of commercial vegetable milks and in the case of cereals, legumes, seeds or nuts that you use, which are always organic and close by.

In this article we are going to tell you the most remarkable properties and benefits of each vegetable milk and recipes to make vegetable drinks at home.

18 types of drinks or vegetable milks and their properties

Cereal vegetable drinks:

Oatmeal : its content in B vitamins, minerals, vegetable protein and fiber stands out. Very suitable for children, athletes, convalescent or elderly people. It is a drink that should not be consumed in case of gluten intolerance or allergy. Read more about oatmeal .

Spelled : it is more easily digested than wheat and provides us with energy in carbohydrates, minerals, vitamins and fiber. It also contains gluten, although in little quantity. More information on spelled .

Rice : it is a type of drink rich in carbohydrates and low in vegetable protein. Due to its arsenic content, its consumption is not recommended continuously, nor in children, pregnant women or the elderly.

Kamut : it is one of the oldest known wheats. It has a slightly sweet taste and is very good to make drinks or vegetable milks and include them in recipes for sweets and desserts. Nutritionally it provides some vitamins of group B and vitamin E and minerals. Its gluten content is lower than conventional wheat. More about the kamut .

Vegetable legume milks:

soy milk Soy  or soybeans : it is the one that has the greatest contribution of vegetable protein. Its consumption may be discouraged in cases of thyroid problems and can cause food intolerances. In the West, its consumption is very recent and there are controversies regarding its possible benefits / harms that the consumption of soy may have for health. Today we have many options to risk consuming a product that is not clear if it is safe.

Peanuts : as a good legume, the contribution of vegetable protein is important. Like soybeans, peanuts can cause food intolerance and should be consumed in moderation, especially in children.

Vegetable tuber milks:

Tigernut : also known as tigernut horchata. A very palatable drink that provides us with nutrients such as carbohydrates, some vegetable protein, soluble fiber, vitamins C and E and a wide variety of minerals. It is very easy to digest and is tolerated even by people with gastritis or gastrointestinal ailments. It also enhances the action of probiotics. Read more about tigernut .

Vegetable seed milks or drinks:

Quinoa or quinoa : nutritionally, quinoa is very beneficial during all stages of life. It contains vitamins C, E and B group, minerals, carbohydrates, vegetable protein and is rich in fiber. It is very easy to digest. Read more about quinoa .

Amaranth : this small seed is rich in vegetable protein with a great contribution of minerals such as magnesium, calcium or phosphorus, vitamins, carbohydrates and fiber. It is also easily digestible. Read more about amaranth .

Flax or linseed : they are rich in essential fatty acids and fiber, in fact, they are known to be an excellent natural remedy for constipation. But they also contain vitamins of group B, C and E; minerals such as phosphorus, magnesium, calcium, zinc or selenium. Read more about flax seeds .

Sunflower seeds or seeds : rich in fatty acids, vegetable protein and dietary fiber. Rich in folic acid or B9, it also contains other B vitamins, beta carotenes and vitamin E. They are rich in minerals such as potassium, phosphorus, magnesium and calcium.

Sesame or sesame : highlights the contribution of calcium that these seeds have. But they also contain essential fatty acids, plant protein, fiber and vitamins and a wide variety of minerals. This milk is an excellent option during the stages of growth, pregnancy and lactation and in the elderly. Read more about sesame .

Hemp : like the rest of seeds, they have a high concentration of nutrients. It contains all the essential amino acids (vegetable protein), essential fatty acids, vitamins and minerals. It may be, along with the amaranth drink, the one with the strongest flavor. Read more about hemp .

Plant-based nut milks:

Almonds : with an excellent supply of minerals such as calcium, vitamins, vegetable protein, beneficial fats and fiber. It is a great milk during all stages of life that is easily digested and has a very pleasant taste. I recommend that you make it with both natural almonds and roasted almonds in the oven, it looks very good. Read about almonds .

Hazelnuts : like a good dried fruit, hazelnuts are rich in micro and macronutrients. They are very good especially during childhood, pregnancy and lactation, for the elderly and athletes. They have a wide variety of minerals such as iron, magnesium, selenium and calcium and vitamins E and group B. It also has fatty acids, vegetable protein and dietary fiber. Read more about hazelnuts .

Cashews, cashews or cashew : contain all the essential amino acids (vegetable protein), have beneficial fats and fiber. They are also an excellent source of B vitamins, very important for playing roles in practically all the functions that are carried out in our body. Its mineral content is also remarkable. It has a very pleasant and discreet flavor.

Chestnut : the chestnut drink is very good and is very pleasant. This drink will provide us with more carbohydrates than the rest of nuts, it also contains beneficial fatty acids, slightly less vegetable protein and a good supply of fiber. It also has vitamins of group B and E and minerals such as calcium, selenium, zinc or magnesium. Read more about chestnuts .

Macadamia nut : it is rich in omega 9 and omega 6 fatty acids, it provides minerals such as phosphorus, magnesium and calcium, fiber, vegetable protein and vitamins of group B. Macadamia milk has a very pleasant taste and in recipes of sweets such as puddings , creams or sweet sauces is especially rich. Read more about macadamia .

Recipes to make vegetable milks

For the recipes of vegetable drinks you only need a hand or glass blender, a cloth or metal strainer with which to filter the milk and a glass container in which to store the drink.

Recipe for making vegetable cereal drink

The grain cereals are soaked 24 hours before in the case of rice and 8 in the rest of cereals and tigernut. Then they are drained, rinsed well, boiled in water for 30 minutes and beaten with a hand or glass mixer. Use 40 grams of cereals and 1 liter of water to beat. Strain and keep in the fridge or refrigerator for a maximum of three days. Try to use whole grains so that the drink is more nutritious and has a higher fiber content.

Recipe for making vegetable milk from legumes

In the case of soybeans, leave it to soak for 12 hours, in the case of peanuts, leaving them to soak between 6 and 8 hours is enough. Use 40 grams of legume for 1 liter of water. Cook the soybeans for 30 to 40 minutes, let it cool, strain and store in the fridge. To make a peanut drink it is not necessary to cook it, it is only left to soak and then drain, rinse and beat. It lasts 3 days in the fridge.

Recipe for making vegetable drink from seeds

Make sure they are neither fried nor salty. Soak 100 grams of seeds for 8 to 12 hours. Drain the seeds, rinse them well, add 800 ml of water. Beat until smooth and then strain. Store in the fridge or refrigerator for up to 3 days.

Recipe to make vegetable milk from nuts

They must be natural, not salty or fried. They are peeled and 150 grams are left to soak in water for 24 hours. The water is removed, they are rinsed well and shaken together with 1 liter of water. Strain and keep in the fridge or refrigerator where it lasts a maximum of 3 days.


Regardless of the type of milk or plant-based drink you make, remember to shake it before use when you take it out of the fridge.

Do not throw away the pulp resulting from the drink, you can use it as flour to include it in recipes for sweets and desserts such as cakes, muffins, cakes, cakes, crepes, puddings, etc. And if you are not going to use it at the moment, do not worry. you can freeze it.

You can add modifications to these recipes to your liking: sweeten with cinnamon, stevia leaf, cardamom, dried fruits such as dates, raisins, dried apricots, plums, etc. and add other ingredients that provide flavors such as vanilla, cocoa powder, carob, turmeric, etc.

It is important not to view plant drinks as nutritional substitutes for cow’s milk because we are talking about different foods with different nutritional profiles. Although it is true that in many cases commercial plant milks are fortified with vitamin D or calcium. I also recommend that you look on the label to see if it has added sugars and to see the percentage of cereals, seeds, legumes or nuts that it contains, which can vary from 4% to 14%. In many cases, oil and salt are also added to commercial vegetable milks to make them have a better texture and increase their flavor.

If you are used to drinking cow’s milk and you can no longer or want to continue consuming it, you have other alternatives that you can use to replace it in cooking recipes such as béchamel, include in desserts or when having a coffee with vegetable milk.

As always, to ensure that you eat a healthy and sustainably grown product, choose both  organic non-dairy milk  as well as legumes, cereals, nuts and seeds that you use to make locally grown and organically grown vegetable drinks.

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