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    Home » Recipes

    Walnut Milk | Brain Boosting Recipe

    14th November 2019 by Jamie Raftery Leave a Comment

    JUMP TO 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 brain-boosting nut milk at home.

    walnut-milk-in-a-bottle
    Fresh brain-boosting Walnut Milk

    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 own plant milk at home is not only incredibly satisfying and connects you with your food at a deeper level, but you are also saving money and doing away with the need for unknown sweeteners, additives, gels, and binders. 

    Walnut milk nutrition and brain health

    It’s the Omega 3 walnut benefits that really get me excited. Omega 3 essential fatty acids are often lacking in Western diets despite the fact that they are much needed for optimal health and wellness.

    Walnuts are the only tree nut that is an excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid. As one of the best plant food sources of omega-3s, a one-ounce serving of walnuts provides 2.5 grams of ALA.

    Omega 3’s are good for brain health and the circulatory system. They are high in antioxidants and mineral levels.

    Walnuts also contain melatonin. Melatonin is a hormone secreted by the pineal gland that regulates your sleep-wake cycle, promoting healthy sleep (which in turn supports healthy, alert brain function).

    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. Low levels of vitamin E have even been linked to Alzheimer’s disease. 

    walnuts in their shell and out of their shell
    Walnuts - superfood for promoting brain health

    HOW TO MAKE WALNUT MILK

    Start by soaking the nuts in water overnight in the fridge. When you are 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 cookies recipes!

    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 YOUR NUTS FIRST

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

    You do not need a fancy high-powered blender – a cheap inexpensive blender will do just fine.

    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.

    straining nut milk through a nut milk bag
    Fresh plant milks are easy and fun to make at home

    WALNUT MILK VARIATIONS

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

    As with all homemade milk, there are 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.
    Homemade Walnut Milk

    BANANA WALNUT SMOOTHIE

    Try my favorite brain-boosting smoothie recipe with your fresh homemade walnut milk

    OTHER PLANT MILK RECIPES YOU MAY LIKE

    If you are interested in trying more delicious dairy-free milk recipes, then check out these other recipes on my blog. My Pumpkin Seed Milk or Black Sesame Seed Milk recipes are easy and fun to make at home.

    If you try this walnut milk (or any of the variations), please let me know in the comments below, and remember to tag #holisticchefacademy. I love to see your creations!

    Walnut-milk-in-a-glass

    Walnut Milk

    Jamie Raftery
    Highly nutritious brain boosting nut milk
    5 from 2 votes
    Print Recipe Save Recipe Go To My Recipe Collections
    Prep Time 10 mins
    Total Time 8 hrs 10 mins
    Difficulties Beginner
    Course Drinks
    Cuisine International
    Servings 4 portions
    Calories 199 kcal
    Allergens Gluten free, Grain free, Oil free, Raw, Sesame free, Soy free, Vegan

    Equipment

    • Blender
    • Nut milk bag
    • Storage container
    • Glass bottles

    Ingredients
     
     

    • 100 g Walnuts soak overnight
    • 500 ml Water - filtered filtered
    • 50 g Dates stone removed
    • 1 pinch Pink salt
    • 1 pinch Cinnamon powder
    • 1 tablespoon REAL Vanilla Paste optional
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    Method
     

    • Soak the walnuts in filter water in the fridge overnight.
    • Strain, rinse and put walnuts in the blender along with the chilled filter water, salt and dates.
    • Blitz on high for about 1 minute.
    • Pass through a nut milk bag. Squueze out all the milk.
    • Reserve the pulp for another application.
    • Pou milk into a glass bottle and store in the fridge.
    • Shake before use.
    • Use within 3 days.

    ADD YOUR OWN RECIPE NOTES

    Click here to add your own private notes.

    Nutrition Label

    Nutrition Facts
    Walnut Milk
    Serving Size
     
    125 g
    Amount per Serving
    Calories
    199
    % Daily Value*
    Protein
     
    4
    g
    8
    %
    Carbohydrates
     
    13
    g
    4
    %
    Fiber
     
    3
    g
    13
    %
    Fat
     
    16
    g
    25
    %
    Sugar
     
    9
    g
    10
    %
    Sodium
     
    17
    mg
    1
    %
    Potassium
     
    192
    mg
    5
    %
    Vitamin C
     
    1
    mg
    1
    %
    Calcium
     
    33
    mg
    3
    %
    Iron
     
    1
    mg
    6
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    ENVIRONMENTAL INFORMATION

    Keyword Gluten-free, Nut milk, Raw
    Did you make this recipe?Tag @the_holistic_chef on social media, I love to see your creations!

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    Hi, my name is Jamie from Galway in the West of Ireland. I've been cooking in Michelin Star kitchens all around the world for most of my career. In 2015 I launched The Holistic Chef academy to focus on the nutritional aspects of food.

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