Cart

Your cart is empty

Continue shopping now

The Truth About Boxed Alternative Milk

Sporty & Rich Wellness - The Truth About Boxed Alternative Milk
By: @drmelissacugliari

 

Nut milks have become an increasingly popular alternative to cow’s milk. These include anything from almond to oat, coconut, cashew, hazelnut, and macadamia milks. Nut milks are often the preferred choice for those who are lactose intolerant, have a dairy allergy or sensitivity, are looking to avoid animal products, or are striving to be healthier. But, are they really the healthier choice?


Regardless of why you may choose to consume alternative milks, it is important to remember that the quality of them varies - as does the quality of all processed foods. Depending on the brand, the ingredients list may include fillers, additives, preservatives, texture modifying agents, and other questionable ingredients. 


As always, read the ingredients list before purchasing. When it comes to nut milks, the general rule of thumb is the simpler, the better. Try to choose a nut milk that has a shorter shelf life and that only includes the whole nut of choice, filtered water, and (optional) “clean” add-ins like vanilla extract, dates, sea salt, and/or cinnamon. 


If a product does not require refrigeration or it has an expiry date beyond three to five days after opening, you can assume that there are certain ingredients added to help extend the shelf-life. Products that need to be consumed more quickly are generally fresher and have a less exhaustive ingredients list.


Avoid nut milks that include any of the following:

 

Sunflower lecithin

Gums such as locust bean, gellan, xanthan, and guar. These are thickening and/or emulsifying agents

Carrageenan, a type of gum derived from seaweeds. This is a thickening agent and emulsifier

Any oils

Cane sugar

Vitamin and mineral blends

Natural flavours

Artificial flavours 


This list is not exhaustive. Please note that some of these ingredients are not necessarily unhealthy or unsafe, however, they can cause digestive disturbance or other concerns, particularly when consumed daily or quite frequently.


These same principles can extend to other alternative dairy products like coconut yogurts, cashew dips, and non-dairy “cheese”. If you are questioning one or more of the ingredients, perhaps consider going without, exploring other brands, or try making your own at home. 


Here is a quick and easy home-made alternative milk recipe that my family and I come back to again and again. Once you taste homemade, you will never go back! 


Ingredients:

 

1 cup almonds, cashews, unsweetened shredded coconut, or a mix. Organic is ideal

4 cups filtered water

2-4 dates (optional). Organic is ideal

Pinch of sea salt (optional)

1 tsp vanilla extract (optional)

1 tsp cinnamon (optional) 

 

Instructions: 

 

Soak nuts overnight, or for at least 4 hours

Strain and rinse

In a high powered blender, combine the nuts, filtered water, and optional ingredients

Blend on high for 4 minutes

Strain the mixture through 2-4 layers of cheesecloth. Or, using the nut milk bag, squeeze the milk into a large bowl

Pour into your jar and store in the fridge for 3-4 days 

Makes approximately 750mL - 1L 


Tip: halve the recipe or freeze half in an airtight glass container and defrost as needed if you won’t consume all of the milk before its expiry. 

Previous
Next

The Wellness Club

High Intensity Exercise: Good or Bad?

High Intensity Exercise: Good or Bad?

Translation missing: ko.blogs.article.by Taylor Davis

By @coreflexpilates founder Chris Bardawil HIIT or high intensity interval training has become a pretty normal part of modern training, its something you have probably already done without even realising it. It was popularised over a decade ago with Crossfit and now modernised in many forms of classes we see at gyms as well as being seen all over the web with HIIT routines and...

Read more
5 Benefits of Reformer Pilates

5 Benefits of Reformer Pilates

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates, founder Chris Bardawil Reformer pilates is everywhere, it's not just all over social media we are also seeing our favourite celebs doing it. The reality is reformer pilates has been a staple of many people’s exercise routines for over a decade now, and for good reason.

Read more
Burnout: What Is It and How to Recover

Burnout: What Is It and How to Recover

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co Burnout is a concern I see often in clinical practice. Although it is not a diagnosable disease, it is a syndrome, meaning it is defined by a set of symptoms, but does not have a consistent progression or clear treatment plan. In other words, burnout is a very real issue, but may look different from person to person and require...

Read more
Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Translation missing: ko.blogs.article.by Taylor Davis

  By: Megan Tomlin @gooodmoodfoood Did you know that up to 60% of cases of Hashimoto’s disease go undiagnosed? Or that women are 5 to 8 times more likely to have a thyroid condition? Knowing these facts, it is shocking that so many of us are still unclear about...

Read more
Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Translation missing: ko.blogs.article.by Taylor Davis

By: @dermahealthnutrition The pursuit of youthful, glowing skin is a timeless quest. It fuels a booming industry of skincare products, treatments, and supplements, including collagen, all claiming to improve the signs of ageing. Here's what you need to know to navigate the abundance of collagen powders, capsules, and liquids.  Skin ageing is a multifaceted...

Read more
Sporty & Rich Wellness - Collagen-Rich Foods vs. Supplements

Collagen-Rich Foods vs. Supplements

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil What is the best way to boost your body's collagen production? Supplements or diet, here is a run down of the basics to help you navigate your way around understanding collagen and how you can boost your body's supplies. Collagen...

Read more
The Power of Spending Time in Silence

The Power of Spending Time in Silence

Translation missing: ko.blogs.article.by Taylor Davis

@emily_campbell In today’s age, even if you don’t live in a hustling and bustling city, you may still experience constant noise. We have become so accustomed to noise everywhere we go, including our homes. Without knowing it, you may prefer “background noise” to block out any unwanted thoughts or feelings that pop up....

Read more
Sporty & Rich Wellness - How to Navigate Job Insecurity

How to Navigate Job Insecurity

Translation missing: ko.blogs.article.by Taylor Davis

By: @ericabassotherapy Experiencing a layoff at your workplace or losing your job can be extremely stressful. It's normal to feel a range of emotions during such times. Job loss or insecurity can threaten components of psychological well-being, such as one’s financial health and identity, and leave individuals feeling vulnerable and...

Read more
Irregular Periods: What Do They Mean?

Irregular Periods: What Do They Mean?

Translation missing: ko.blogs.article.by Taylor Davis

By: drmelissa.co A woman’s period is a vital sign. Just like your blood pressure, heart rate, temperature, and breath rate, a woman’s cycle is indicative of her health overall. An imbalanced period indicates suboptimal health.  The menstrual cycle is incredibly complex and requires a constellation of factors to align for it to occur at regular intervals. Factors that can delay a period or cause...

Read more
The Health Benefits of Ghee

The Health Benefits of Ghee

Translation missing: ko.blogs.article.by Taylor Davis

By: @islandem_ Ghee, or clarified butter, is the product of slowly heating cow’s butter to 100°C until the fat, milk protein (casein), and sugar (lactose) separate. The protein and milk are...

Read more
The Power of Napping

The Power of Napping

Translation missing: ko.blogs.article.by Taylor Davis

By: @inceipek1 In today's fast-paced world, where work schedules are demanding and screens keep us connected around the clock, finding time to rest and rejuvenate has become increasingly challenging. However, one simple yet highly effective practice that offers us a potential solution is napping. Often underestimated, napping holds a plethora of benefits for both physical and mental health. The Science Behind Napping

Read more
Should You Workout on an Empty Stomach?

Should You Workout on an Empty Stomach?

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  This is a topic that has so many variables but this article will give you some real world experience and ideas on how you can come to your own conclusion when it comes to working out on an empty stomach. The first thing to consider...

Read more