6 Dairy Free Vegan Milk Recipes | Almond, Peanut, Oats, Coconut, Soy Milk Recipes | For Weight Loss

6 dairy-free milk recipes for weight loss. Hello everyone, you're watching Food Fitness and Fun and this is Dietitian Manju Malik. Today I have brought for you 6 plant-based vegan milk recipes which you can easily make at home if you want to go dairy-free. So let's start with soy milk. Soy milk is rich in protein and has a lot of health benefits. If you have any doubts regarding health benefits, you can check out our video. First of all, we have soaked 1.5 cups of soybeans overnight. Next morning, we will remove the water from the soybeans. Then we will strain the soybeans and take it out in a large bowl. In the next step, we will add some more water and rub it to remove the skin. The more you rub, the better the milk will be. After removing the skin, we will grind it. We will grind it and blend it well. While blending, if you have taken 1.5 cups of soybeans, you can add 1 to 1.5 liters of water. After blending, we will strain it. You can use a strainer like this or you can strain it using a muslin cloth. You can use its pulp, which is also called okra. You can use it in different ways. I make parathas using it as a stuffing. You can heat it a little. This is okra. You can mix it in the dough. You can fill it in the paratha. You can fry it a little with the spices. Now we will boil it. While boiling, you will continuously stir it. Boil it on low heat. Otherwise, it will start sticking to the bottom. Soybean milk is ready. You can store it in the refrigerator. You can add it to your smoothies. You can add it to shakes. You can store it in the refrigerator for 4 days. You can make milk in 1.5 cups of 1.5 to 1.7 liters. These are its nutritional facts. It is very healthy and nutritious. Especially if you are trying it for weight loss. You need high protein, low carb milk. Next is coconut milk. It is very easy to make coconut milk. We have taken a coconut. We have to remove its outer shell. First, we have to remove its husk. This is the method I am telling you. Make a hole in it. Then remove the water from it. After removing the water, Break it. Remove the inner pulp. Then cut it into small pieces. You can also make it bigger. Roughly chop it. Then add it to a grinder or mixer. After adding water, First, we have grinded it in less water. Then we will add more water and grind it. I am using a muslin cloth. You can also use cheese cloth. It will not create any grains. It will be a fine milk. You can also use this method in soya bean milk. I am telling you different methods. This is the first milk. It is the thickest milk of coconut. You can also use the second type of milk. Grind it again. After adding water, You will get a little thin milk. The first milk is very thick. You can also add it in smoothies. You can add it in soups. You can add it in gravies. Coconut milk is very healthy for hair. If you have hair fall, Add lime juice to coconut milk. Apply it on your hair. Massage it. It will be very useful. Our coconut milk is ready. It is very tasty. This is its nutritional fact. It is also healthy. It is a little more in fat. But it is very nutritious. Now let's make almond milk. Almond milk is also very healthy. Especially for vegans. It is a rich source of protein. The fat in it is also healthy. We will soak it overnight. After soaking the almonds overnight, It will swell. We will drain the water. Then we will grind it. We will grind it with water. If you have taken 1 cup almonds, Then you will add 1 to 1.5 cups of water. Consistency depends on your choice. If you like thick milk, Then you can add less water. Otherwise you can add more. I will add a little more. Add 2 to 2.5 cups of water. You have to add 1 cup almonds. To make almond milk. We will blend it again. After blending, Our almond milk is ready. The last step is to filter it. These plant-based milks They don't taste very good. They are not as sweet as cow milk. They are a little bland. You can add flavoring to it. You can add cardamom powder. You can add vanilla essence. You can add cinnamon powder. You can use all these types of milk. You can saute the pulp with spices. You can use it like stuffing in parathas. You don't have to throw any pulp. You have to press it as much as possible. You have to extract its milk. You can add almond milk in smoothies. You can add it in a batter. You can consume it as it is. I will transfer it in a bottle. You will get 700 to 750 ml. 1 bowl of almond milk. This is its nutritional fact. Again very healthy. Good source of protein. But yes, Slightly high on fat. Oat milk. Oat milk is very easy to make. It has become very popular. I am telling you two ways. I am using rolled oats. In a small window, I am teaching you how to make quick oats. I have taken 2 tbsp. I have taken more here. We will soak it. You have to soak quick oats less. But you have to soak these more. I am adding flavor to quick oats. I am showing you without flavor. I have added honey. I have added cardamom. I have added vanilla essence. I have added cardamom as it is. Because when we strain it, Its peel will come out. I have added 1 cup water. I was making this for one person consumption. Because I had to make smoothie that day. So I made it in less quantity. Try to make it as fresh as possible. If you keep plant based milk in fridge, There are chances that small particles will settle down. And water will come up. That is very normal. Whenever you drink it, Shake it well. Whether it is coconut milk or soya milk. Shake it well. If you boil it slightly, There is no problem every time. It is just that you have to boil it on low heat. And you have to stir it continuously. Our healthy oat milk is ready. Now we will make peanut milk. Peanut milk is my favorite. It is very healthy. We soaked the peanuts overnight. Its size has increased. Now we will boil it. You can eat raw peanuts by soaking almonds. But you can't eat peanuts. To make peanut milk, You have to boil the peanuts in water. I have boiled it in water. There is no need to boil it too much. You can cool it down. You can use the same water. If you use it by draining, It will not smell at all. So I have used it by draining. I have added around 200 ml of water. You can add flavoring here too. You can add cinnamon. You can add vanilla extract. You can add cardamom. So that the raw taste is reduced. You can add honey. You can add natural sweeteners. You can add jaggery. This milk will not burst. Like normal milk, Sometimes it bursts when jaggery is added. Many people ask me the next question. Can you make coffee from it? You can heat it up, You can make coffee from it. I have seen it in tea and coffee. Soya milk, coconut milk, Oat milk is used a lot. Our oat milk is ready. I am using it as it is. I have made a smoothie from it. You can strain it. You can make it with muslin cloth. You can strain it. Or you can use a strainer. This is its nutritious fact. Again rich in protein. Highly nutritious if you are trying for weight loss. You will forget to eat peanut butter. If you start drinking this milk. Next is Home made soya milk powder. You can make instant milk from this powder. To make this, we have washed half a cup of soya beans. We have soaked them overnight. After waking up in the morning, we will microwave them. We will microwave them for 2 to 3 minutes. So that the soya beans become soft. So that their skin comes out easily. See, we have microwaved them. We will transfer them into cold water. We will rub them with our palms. and the skin of the beans will come out very easily. As soon as they start floating, you can collect them and remove them easily. If you want, you can transfer the water once because if you put water in it, it will float better. Now we will strain it with a strainer and dry it on a cotton cloth. After drying it, we have to sun-dry it for 2-3 days. After sun-drying, it will become very crisp. Now we have to roast it for a very short time. By doing all this, the rawness of the soybean will be completely removed. After roasting it, we have to grind it in a grinder and make its powder. This will be the powder of our soybean milk. If you want, you can put it in your protein shake or protein smoothie. Use a fine strainer. If you use a thick strainer, the particles will come down. So it is important to use a fine strainer. I have used a strainer for normal wheat flour. After sieving it, we have to store it in an airtight container. It is very important that there should be no moisture in the grains. It should be completely dry. If there is moisture in the grains, there is a risk of spoilage. Also, it is important to store it properly. To make milk from this powder, we have taken 2 scoops of powder and mixed it in lukewarm water. We have also added 2 drops of vanilla essence. Now we will add it to lukewarm water in a pan. Once it comes to a boil, we will simmer it for a while. It is important to stir while simmering. If it sticks to the bottom, it will not taste good. Our milk is ready. We have strained it. Whenever you want to make milk, you can easily make it with this powder. You can use it in shakes, smoothies, drinks or in any food recipes. I hope you like all the recipes. Do try them. Also, don't forget to subscribe to our channel. Also, press the bell icon. Thanks for watching. Stay healthy, stay fit and I will be back very soon. Bye Bye.