Plant-Based Beverages: Why and How to Make Them Yourself?

Animal milk is not meant for adults.

You may already know this, but animal milk is originally intended for newborns. It is the natural food that contains all the nutrients necessary for the development of infants (proteins, fats, sugars, minerals, vitamins, and water). This might lead us to believe that it is a food we cannot do without as we grow up. But quite the opposite is true: our adult bodies are much less able to digest and absorb it. In fact, we’re the only species that drinks milk as adults!

Over the past few generations, our consumption of animal milk has skyrocketed, but we have always consumed it. That is why, over the years, the human body has more or less adapted to this habit in order to better process it. But then why do some of us experience discomfort when drinking milk, while others do not?

Because milk contains lactose (a natural sugar), it is lactose that makes milk difficult to digest. This carbohydrate is broken down by lactase, a digestive enzyme produced in large quantities during childhood but in much smaller amounts as we grow older. Its production in adulthood varies from person to person, and so does lactose intolerance!

Milk isn't just bad for our stomachs.

If you produce a lot of lactase and, as a result, have no trouble digesting milk, that doesn’t mean it’s good for you. Beyond the difficulty in digesting it, overproduction of dairy is an ethical and environmental issue. Mass consumption of milk has led to the industrialization of its production, which is just as polluting as meat production. Furthermore, since milk is no longer produced on a small scale, its nutritional composition has changed significantly. As a result, milk in bottles may contain pesticides (far more than in plant-based beverages), heavy metals, processed fatty acids, and growth hormones (used to increase the yield of industrial production). All of these are unnecessary ingredients that contribute to the development of diseases in our bodies. Even the calcium in milk—which we might think of as our lifelong friend—is difficult for our bodies to absorb.

Fortunately, there is a much healthier alternative.

But does that mean no more café au lait, yogurt, or Sunday pancakes? Of course not, since we’ve found the perfect alternative: plant-based beverages. They’re lactose-free, cholesterol-free, naturally rich in vitamins (A, B, C, and E), minerals (calcium, potassium, magnesium, phosphorus…), and full of healthy fatty acids (unsaturated fats). If you buy them at a supermarket, you need to choose carefully. 80% of plant-based beverages sold contain less than 5% of their main ingredients, along with additives, thickeners, colorings, and oil. In short, it’s like buying water mixed with ingredients that are harmful to our health. The key is to buy plant-based beverages made with just two ingredients (not counting natural preservatives): water and the plant-based base. However, if you find reasonable amounts of salt, maple syrup, or dates, along with xanthan gum—which acts as a thickener and gelling agent—that’s fine.

But the best thing is still to make your own plant-based milk at home!You’re in luck—Kipli has found a recipe that’s simple, quick, and economical, contains just one ingredient, and is much richer in plant-based nutrients (and therefore more nutritious) than store-bought versions.

A recipe as sweet as you are

To make your plant-based beverage, you'll need:

• 250 g of almonds or 2 tablespoons of almond butter (made from rice, nuts, oats, etc.)
• 1 liter of water
• 1 reusable plant-based milk bag for straining, or a clean dish towel

Steps in the recipe:

1. Soak the almonds in water overnight (8 to 12 hours)
2. Drain them, then rinse them and place them in the bowl of a blender
3. Add 1 liter of water, and blend on high speed for 2 minutes
4. Strain the liquid through a plant-based milk bag or a clean dish towel
5. Squeeze firmly with your hands to extract as much almond milk as possible
6. Store it in the refrigerator; it will keep for 4 to 5 days. Stir well before each use. You can also freeze it in small bottles; it will keep for 1 month.

Quick zero-waste tips from Kipli:

But once we’ve made our homemade almond milk, what should we do with the byproducts—like the soaking water or the pulp—to create a truly zero-waste beverage?

• Prepare the desired amount to drink over 4 to 5 days
• Save the soaking water to water your plants
• Keep the pulp in the strainer or clean dish towel to make:
• Homemade flour, made by dehydrating it
• Frozen fruit pulp cubes, made by placing the pulp into ice cube trays. Perfect for making smoothies or baby food
• All kinds of cakes or cookies. Mix the pulp with honey and chocolate chips, then bake it in the oven for 15 minutes at 180°, for example!
• Skin care products with antioxidant, moisturizing, and anti-aging properties. Mix the pulp with coconut oil and an essential oil of your choice.