Walnut Milk | Brain Boosting Recipe

Fresh walnut milk has the most incredible flavor and comes packed full of essential nutrients and minerals. You will be amazed at how easy it is to make this delicious brain-boosting nut milk at home.

Recipe Index

Jump to:

• Introduction
• Walnut milk nutrition and brain health
• Making plant-based milk with walnuts
• Soaking walnuts
• Straining walnut milk with a nut milk bag
• How to make walnut milk
• Walnut milk variations
• What recipes can I use walnut milk in?
• More plant-based milk recipes to try
• 📋 Recipe
• Nutritional references and resources

Introduction

This homemade walnut milk makes rich and creamy plant-based, dairy-free milk that you can use in sweet or savory recipes. I like to add it to my overnight oats and smoothies. Wait until you try warm steamed walnut milk with your coffee!

Making your plant milk at home is incredibly satisfying. It connects you with your food at a deeper level, and you are also saving money and health by doing away with the need for unknown sweeteners, additives, gels, and binders. 

Walnut milk nutrition and brain health

Walnuts are a nutritional powerhouse, celebrated for their numerous brain health benefits. Packed with omega-3 fatty acids, antioxidants, and polyphenols, walnuts contribute to improved cognitive function and may play a vital role in maintaining overall brain health.

The omega-3 fatty acids, particularly alpha-linolenic acid (ALA), found in walnuts are essential for brain structure and function, promoting healthy neurotransmitter activity and aiding in the prevention of neurodegenerative diseases.

Additionally, the antioxidants and polyphenols in walnuts combat oxidative stress, reducing inflammation and supporting the overall well-being of brain cells.

Consuming walnuts as part of a balanced diet has been associated with enhanced memory, concentration, and cognitive abilities, making them a delicious and convenient snack that not only satisfies the taste buds but also nurtures the brain.

Walnuts also contain melatonin. Melatonin is a hormone secreted by the pineal gland that regulates your sleep-wake cycle, promoting healthy sleep.

Walnuts are high in vitamin E. This super vitamin E anti-oxidant quality means better brain health. Vitamin E is thought to help prevent oxidative stress and damage in the brain.

• Learn more about walnut health benefits here.

• Nutritional resources

Making plant-based milk with walnuts

Walnut milk is one of the healthiest plant milks. It’s really easy to make and offers a great way to get a helpful dose of walnuts in your system. Making milk with walnuts also means that they have already been broken down and are much easier to assimilate into your body.

Soaking walnuts

It is best to soak your walnuts overnight. Soaking nuts and seeds increases their enzyme activity, allows better absorption of the food's nutrients by the body, and increases digestibility. Simply cover the walnuts with water and leave them in the fridge overnight. Strain and rinse before making the walnut milk.

Straining walnut milk with a nut milk bag

A nut milk bag is best to strain (or some muslin or cheesecloth). Nut milk bags are not expensive. You can reserve the pulp to add to cakes, muffins, cookies, or bread recipes.

How to make walnut milk

• Start by soaking the nuts in water overnight in the fridge. When you're ready to make the milk you can strain and rinse the walnuts.
• Add the walnuts, water, dates, and a pinch of pink salt.
• Blend on high speed for about 30 seconds until smooth.
• Now it's time to strain the milk through a nut milk bag, making sure to get all the liquid out. Transfer the strained liquid into a glass bottle and refrigerate.
• Keep the walnut pulp for another application. You can freeze it for use another time or add it to cake, cookies, or even dog cookie recipes!

Walnut milk variations

Making your own nut and seed milk is so much fun, you can add different variations to create exciting recipes.

There are a few ways you can sweeten your milk without refined sugars.

• Dates, figs, or raisins can be blended for a more natural sweetener.
• You can try adding maple syrup, honey, or coconut nectar.
• Vanilla adds a nice sweet flavor also.

Once you have sweetened your milk there are various flavors you can play around with.

• Adding raw cacao turns your milk into nice chocolate milk. Cacao is naturally bitter, so you may need to add an extra date or squeeze of maple syrup to balance the flavors.
• Add a shot of chilled espresso for a mocha-style drink.
• Bring some seasonal aromas to your nut milk by adding some mulled spice mix or pumpkin spice mix.
• Store the homemade walnut milk in the refrigerator for 3-4 days.

What recipes can I use walnut milk in?

You can add walnut milk to an array of recipes such as baked items, breakfasts, and drinks. Here are a few recipes you can incorporate your own homemade walnut milk.

• Banana & Walnut Milk Smoothie
• Oat Porridge
• Spiced Banana Bread

More plant-based milk recipes to try

If you are interested in trying more delicious dairy-free milk recipes, then check out these other recipes on my blog.

• Pumpkin Seed Milk
• Black Sesame Seed Milk
• Macadamia Nut Milk
• Soya Bean Milk

We hope you enjoy this delicious recipe. We're happy to share it with you. If you make this recipe please let us know in the comments below what you think. We love seeing your recreations. Happy cooking friends!

📋 Recipe

Nutritional references and resources

1. "Walnut consumption is associated with better cognitive function in Chinese adults" - Published in the Journal of Nutritional Science, 2016.
2. "Dietary Omega-3 Fatty Acids and Cognitive Aging: A Meta-Analysis of Randomized Controlled Trials" - Published in the American Journal of Clinical Nutrition, 2016.
3. "Effects of Walnut Consumption on Cognitive Performance in Young Adults: A Randomized Controlled Trial" - Published in the Journal of Nutrition, Health & Aging, 2018.
4. The American Heart Association (AHA) and the American College of Cardiology (ACC) often provide guidelines on heart-healthy diets, which may include information on the benefits of walnuts for cardiovascular and brain health.