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Almond milk, properties, contraindications and recipe for making it at home. Nutritional values and advice on how to use it. From the dough to the recipe to prepare it directly from the peeled almonds.
Thealmond milkit is considered a traditional Italian agri-food product: it was born in Sicily and is widespread in Calabria, Puglia and, to a lesser extent, also in Basilicata and Campania.
Almond milk, nutritional properties
Thereaverageobtained from the different products on the market sees a composition ofalmond milkarranged as follows and referring to 100 ml of product:
- Calories: 51 kcal
- Protein: 1 g
- Carbohydrates: 6.6 g
- Lipids: 2.3 g
- Saturated fatty acids tot 0,6g
- Monounsaturated fatty acids tot 1.3g
- Total polyunsaturated fatty acids 0.4g
- Cholesterol 0 mg
- Linoleic acid 0.39g
- 1.3g oleic acid.
With a polyunsaturated / saturated fatty acid ratio of 0.7 g.
The property nutritionaldescribed in this way and as found on most portals (even authoritative) make little sense.
The reason? Each manufacturer proposesalmond milkdifferently diluted with water or with the addition of different doses of sugar. Making an average of the nutritional properties of the many products on the market returns misleading information to the consumer. Let's take an example.
Condorelli almond milk
The famousCondorelli almond milk which boasts the words "Classic", it is actually enriched with sugar. In this case, in fact, thealmond milkhas 89 calories for every 100 grams of product. 3.9 g of fat, 11.9 g of carbohydrates and 11.5 g of sugars.
Still talking about theCondorelli almond milk, inviting you to read the ingredients, you will find: water, sugar and only 11% almonds. There is no shortage of emulsifiers and added flavors.
Thehomemade almond milk, starting with almonds only, has a caloric content of about 39 - 45 calories per 100 grams of product, based on the carbohydrate content of the almonds used.
Almond milk, nutritional values
In this paragraph I will refer to thenutritional valuesof the truthhomemade almond milkor natural almond milk that you can find on the market. Let's talk aboutalmond milkgiven by only pasta obtained from the processing of almonds and water. THEnutritional valuesthey refer to 100 grams of natural product, therefore unsweetened.
Calories: from 39 - 45 kcal
- Protein: 1.55 g
- Carbohydrates: 1.52 g
- Fibers: 0.2 - 0.5 g
very few compared to those contained in almonds, vegetable fibers are not soluble
- Fat: 2.88 g
- Saturated fat: 0
- Cholesterol: 0
- Calcium: 516 mg
- Potassium: 176 mg
- Sodium: 19 mg
- Vitamin A: 372 IU
- Vitamin D: 110 IU
- Copper: 0.07 mg
- Biotin: 4.48 μg
In addition to the micronutrients listed here, the almondsthey also provide good amounts of phosphorus, magnesium, zinc, copper, manganese, selenium and iron. Among other vitamins, there is no shortage of all B vitamins (except B12), and good levels of vitamin E.
The good nutritional qualities of almond milk are due to the predominance of the contribution of unsaturated fatty acids (oleic and linoleic acids). In addition, almond milk is a moderate anti-oxidant thanks to the contribution of micronutrients such as tocopherol (vitamins E).
It is also true that many vitamins contained in almonds are little or no water-soluble. This means that they remain in the solid fraction and, like the fibers, do not transfer to the liquid suspension. For example, 100 grams of almonds contain 23.75 mg of vitamin E, equivalent to covering 237% of an adult's daily vitamin E requirement. However, almond milk retains only a low percentage of this vitamin, about 2 mg.
Pure almond milk, where to buy it
If you are wondering where to buy natural almond milk, know that if you live in Calabria or Sicily, you have an easy life: there are small producers who offer the direct sale of almond milk or the loaf to melt for the preparation of milk. homemade almonds.
Alternatively, you can buy natural almond milk by taking advantage of the online purchase. Personally I found good almond milk on Amazon, it is natural almond milk, just like I would make it at home, without sugar. To improve storage times, the manufacturer has added a natural preservative and thickener (corn flour).
For all information, I refer you to "this Amazon page". The brand is a bit anonymous (certainly not as noble as the condorelli) however I have not found other products free of emulsifiers, aromas or sugars ... moreover it is a milk obtained from organically grown almonds. If you don't like buying and selling online, you can scour supermarkets (being careful to read the ingredients) or use the recipe to make almond milk at home.
Almond milk, recipe to make it at home
On the market it is difficult to findalmond milkpure, in nature. As I explained to you, thealmond milkpresent on the shelves of supermarkets often retains a very low percentage of almond! So, when buying, pay close attention and read the ingredients.
Alternatively, you can prepare and drinkalmond milkhomemadestarting directly from the almonds or from the paste ofalmonds, or rather from the block also shown in the photo above.
Thealmond milkit can be prepared in a few moments with a cold juice extractor or using the traditional recipe that involves the infusion of finely chopped almonds in water.
For prepare almond milk as a cold infusion, 2/3 of almonds are needed and, those who prefer a sweeter flavor, can add 1/4 of sugar. To make it even tastier, we recommend adding a pinch of salt at the end of preparation.
The preparation must be made with fresh almonds, if you use dried almonds you will need to re-hydrate them in water by soaking them for a couple of hours. In our guide article "how to prepare almond milk "all instructions are available on how to proceed to complete the recipe. If you really want to add sugar, in the home I suggest you use fructose instead of sucrose but in doses 30% lower than the amount of sugar present in the common recipe.
The dry residue left over from the preparation of almond milk should not be thrown away: the solid component can be used for the preparation of biscuits (even raw!) And different types of sweets and cakes.
Warm almond milk
Do you want to consume warm almond milk? It is possible but I do not recommend it. Warm almond milk loses its thermolabile micronutrients. In fact even when you heat cow's milk or buy UHT cow's milk (ultra high temperature) you are buying a product that has lost most of the B vitamins. Vitamin A, vitamin C and vitamin E are also thermolabile.
So how to use it? It is drunk cold or at room temperature. Accompanied by a slice of wholemeal bread enriched with jam!
Nobody forbids you to take it with muesli, cereals or dried berries (it is especially good strawberries, raspberries and blackberries).