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Homemade Dairy-Free Milk Alternatives 

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The popularity of dairy-free milk alternatives has steadily increased in recent years. These products appeal to those with lactose intolerance or dairy allergies and individuals seeking healthier options. In addition to accommodating dietary restrictions, dairy-free alternatives offer a range of health benefits that make them an attractive choice for many consumers. 

Consuming dairy products introduces estrogens and insulin-like growth factor-1 (IGF-1) into the body, natural hormones found in cow’s milk. These hormones can accumulate to excessive levels in the body through dairy consumption, contributing to an increased risk of certain cancers such as ovarian cancer and prostate cancer.

For instance, findings from the Physicians’ Health Study, a long-term study involving 21,660 men over 28 years, revealed that individuals consuming 2.5 servings of dairy daily had a 34% higher likelihood of developing prostate cancer compared to those consuming half a serving or less. Moreover, the intake of whole milk was correlated with a heightened risk of progressing to a fatal stage of the disease post-diagnosis.

Lactose, a sugar present in cow’s milk, is implicated in the risk of ovarian cancer. Research indicates that when lactose breaks down into galactose, it can disrupt a hormone that regulates ovarian function, potentially leading to the development of ovarian cancer. Additionally, estrogen and IGF-1 are believed to contribute to the increased risk of ovarian cancer as well. Within the Swedish Mammography Cohort, a study encompassing 61,084 women aged between 38 and 76 years over an average period of 13.5 years, findings revealed that women who regularly consumed two or more glasses of milk per day faced double the risk of developing serous ovarian cancer in comparison to those who rarely or never consumed milk.

Individuals can reduce their consumption of these hormones naturally occurring in dairy products by choosing dairy-free milk alternatives, potentially lowering their risk of these cancers. Switching to dairy-free alternatives can provide a safer option for those with dietary sensitivities and offer a path towards a healthier lifestyle overall.

Raw Vanilla Almond Milk

Ingredients:

  • 1 cup raw almonds
  • 4 cups water
  • 1 tablespoon pure maple syrup
  • 1/2 teaspoon raw vanilla powder
  • Pinch sea salt

Directions:

  1. Place the almonds in a small bowl and cover them with filtered water. Let them soak at room temperature for 8 to 12 hours, or overnight.
  2. After soaking, drain and rinse the almonds under warm running water.
  3. Transfer the soaked almonds to a blender along with 4 cups of water, maple syrup, vanilla, and salt. Blend on high for 2 minutes until you achieve a very smooth milk.
  4. Pour the milk through a fine-mesh strainer lined with cheesecloth, or use a nut milk bag, into a container. Squeeze out as much milk from the pulp as possible.
  5. Store the almond milk in a covered glass jar in the refrigerator for up to 1 week. This recipe yields about 4 cups.

Vanilla Hemp Milk 

Ingredients:

  • 1/2 cup shelled hemp seeds
  • 3 cups filtered water
  • 1 tablespoon maple syrup
  • 1/2 teaspoon raw vanilla powder
  • Pinch sea salt

Directions:

  1. Place all the ingredients in a high-powered blender and blend for 60 to 90 seconds, or until ultra-smooth.
  2. You can use the hemp milk as is, or for a smoother consistency, strain it through a nut milk bag into a large jar or pitcher, squeezing out the milk and leaving the pulp behind. 
  3. Store your hemp milk in a tightly covered glass jar in the refrigerator for up to 1 week. This recipe yields about 3 cups. 

Coconut Milk

Ingredients:

  • 1 cup unsweetened shredded coconut
  • 4 cups hot water

Instructions:

  1. Place the shredded coconut and hot water in a blender.
  2. Blend on high for 2-3 minutes until smooth.
  3. Strain the mixture through a nut milk bag or cheesecloth into a container. 
  4. Store in the refrigerator for up to 4-5 days. Use in coffee, smoothies, or curries. This recipe yields about 4 cups. 

Oat Milk

Ingredients:

  • 1 cup rolled oats
  • 4 cups water
  • 1 tablespoon maple syrup (optional)
  • 1 teaspoon vanilla extract (optional)
  • Pinch of salt

Instructions:

  1. Place oats, water, maple syrup, vanilla extract, and salt in a blender.
  2. Blend on high for 30-45 seconds until well combined.
  3. Strain the mixture through a nut milk bag or cheesecloth into a container.
  4. Store in the refrigerator for up to 5 days. Use in cereal, baking, or as a coffee creamer. This recipe yields about 4 cups. 

Cashew Milk

Ingredients:

  • 1 cup raw cashews
  • 4 cups water
  • 1 tablespoon agave nectar or honey
  • 1/2 teaspoon ground cinnamon (optional)
  • Pinch of sea salt

Instructions:

  1. Soak cashews in water for 2-4 hours or overnight.
  2. Drain and rinse the cashews, then place them in a blender with 4 cups of water, agave nectar, cinnamon, and salt.
  3. Blend on high for 2-3 minutes until smooth.
  4. Strain the mixture through a nut milk bag or cheesecloth into a container.
  5. Store in the refrigerator for up to 3-4 days. Use in coffee, baking, or as a creamer.This recipe yields about 4 cups.
References
  • Jin S, Je Y. Dairy Consumption and Total Cancer and Cancer-Specific Mortality: A Meta-Analysis of Prospective Cohort Studies. Adv Nutr. 2022 Aug 1;13(4):1063-1082. doi: 10.1093/advances/nmab135. PMID: 34788365; PMCID: PMC9340963.
  • Herby, A. R., Cullimore, J. P., Paul-Quinn, J. L., & Crosby, L. . M. (2023). Dairy Intake and Incidence of Common Cancers in Prospective Studies: A Narrative Review. International Journal of Disease Reversal and Prevention, 5(1), 14 pp. https://doi.org/10.22230/ijdrp.2023v5n1a365
  • Aune D, Navarro Rosenblatt DA, Chan DS, Vieira AR, Vieira R, Greenwood DC, Vatten LJ, Norat T. Dairy products, calcium, and prostate cancer risk: a systematic review and meta-analysis of cohort studies. Am J Clin Nutr. 2015 Jan;101(1):87-117. doi: 10.3945/ajcn.113.067157. Epub 2014 Nov 19. PMID: 25527754.

Disclaimer

This blog post is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

About Dr. James Yoon

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Dr. Yoon is a licensed naturopathic doctor practicing in Downtown Toronto but also provides virtual consultations to patients across Ontario. He focuses on a functional medicine approach to healthcare, identifying underlying conditions contributing to individuals’ symptoms and using natural, scientifically-proven solutions to improve their health. Dr. Yoon is a clinician, researcher, medical educator, and speaker.

Learn more about Dr. James Yoon

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