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Saturday, April 06, 2013

9

LECHE DE ALMENDRAS - ALMONDS MILK

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Supongo que como muchas otras personas, yo me he criado bebiendo leche de vaca la cual me encantaba y siempre tomaba. Solo cuando me fui haciendo mayor empecé a notar que ya no me sentaba tan bien como solía, y tuve meses en los que no podía tomar leche porque me sentaban fatal y me ponía malísima. Por ello supuse que debía de ser algún tipo de intolerancia a la lactosa, aunque solo fue temporal desde entonces nunca podía digerir demasiado bien la leche y me dificultaba la digestión. Pero solo me pasaba cuando bebía leche, pero cuando comía queso o yogur no me pasaba. No fue hasta que llegué a Inglaterra y empecé determinantemente con mi dieta vegetariana cuando empecé a probar cosas nuevas y encontré la leche de almendras. Desde entonces se ha vuelto una de mis favoritas, mucho más que la leche de vaca y la verdad es que es maravillosa esta leche.

Muchos son los beneficios de las almendras. / Almonds have many benefits.

Ahora bien, hablando un poco más analíticamente sobre esta leche, os voy a contar sobre ella según he leído en libros y en algunas recetas. 

Muchos coinciden en que la leche de almendras es una de las leches vegetales más deliciosas y saludables. Muchas son las virtudes que rodean a este lácteo vegetal como la virtud de contribuir al fortalecimiento de los huesos gracias a la elevada cantidad de calcio y fósforo (recomendable para personas con osteoporosis, niños y adolescente). También se ha comprobado que favorece la secreción láctea por lo que es adecuada para embarazadas y lactantes, aunque además gracias a su fácil digestión es también recomendable para personas desnutridas o pasando un periodo de convalecencia.

Además contiene muchas grasas 'buenas' (un 20% de sus grasas son poliinsaturadas) lo que significa que es beneficiosa para personas que intenten mantener a raya el colesterol. Esta leche vegetal se puede tomar a cualquier hora del día pero por su gran contenido proteínico y su gran aportación energética es genial para los desayunos y esas primeras horas de las mañanas en las que necesitamos energía para continuar con el día.

[Información adquirida del libro escrito por Maria del Mar Gómez, Todas las leches vegetales]

Cualquier recipiente puede ser ideal para mantener en remojo las almendras. /  Any container can be ideal to keep soaking the almonds.
Ingredientes
- 1/2 litro de agua (o a cada taza de almendras una taza de agua, si ves que queda muy concentrado añade más agua)
- 200g de almendras (aproximadamente)
- 100g de azucar moreno integral o 1 o 2 cucharadas grandes de miel
- Si se prefiere puedes echar algún condimento para dar más sabor como vainilla en polvo, o chocolate en polvo... etc.

Las almendras tras 8 horas en remojo. /  Almonds soaked after 8 hours.

Y bueno comenzando con la preparación de esta leche, algo importante que tendríamos que hacer es dejarlas en remojo al ser posible toda la noche (8 - 12 horas). ¿Por qué? Bueno, remojarlos aumentará la cantidad de nutrientes, los optimiza y quitamos los antinutrientes (los inhibidores de enzimas). Al estar remojados en abundante agua ayuda a que los alimentos sean mucho más digestibles y que como anteriormente dije, sus componentes nutritivos pasen a otros muchos más saludables. Esto siempre se ha solido hacer con los frutos secos o legumbres antes de ser cocinadas.

[Si quieres saber más detalladamente sobre el remojo y cómo quitar la piel visita este fantástico vídeo]

Una vez que ha pasado todo su tiempo de remojo, puede ser aconsejable que quitemos la piel a las almendras que contienen ácido tánico que en pequeñas cantidades es antióxidante pero que en exceso puede dificultar la absorción del hierro y la proteína. Por tanto, pon a hervir un cazo con agua y cuando esté hirviendo echa las almendras unos 30 segundos, tras esto podrás quitar con mucha más facilidad la piel [ver apartir del minuto 2:44 del vídeo comentado anteriormente].

Este es un trozo de una camiseta de 100% algodón por lo que no tienes porqué comprar nada y solo reutilizar alguna camiseta bien limpia. /  This is a piece of a shirt of 100% cotton so they have no reason to buy anything and just reuse some good clean shirt.







Una vez que tengamos las almendras sin piel, déjalas enfriar y prepara aproximadamente 1 litro de agua (o una taza de agua por cada taza de almendras) y mezcla las almendras y el agua en la trituradora, Thermomix o licuadora. Una vez echo, coge una tela de 100% algodón y filtra la mezcla poniendo también un colador debajo y un recipiente vacío y grande también. Estruja la mezcla en el paño de algodón hasta escurrirlo bien (los trocitos que quedan de almendras también se pueden aprovechar para otro tipos de recetas o como esfoliante facial). El líquido colado vuelve a ponerlo en la trituradora y aquí es donde podemos ir añadiendo el azúcar o miel o vainilla en polvo (cualquier condimento con el que le quieras dar más sabor).

Yo en esta leche de almendras utilicé miel en vez de azúcar. / I used honey and not sugar to cook this almonds milk.

Sobre el azúcar es recomendable utilizar azúcar moreno integral y no blanco porque el azúcar refinado aporta muchas calorías, genera adicción y es la causa de muchas caries. Como según afirma el médico alemán M.O. Bruker, el azúcar refinado <es un ladrón de calcio>, lo que significa que debilita los huesos, aumentando el riesgo de sufrir úlceras de estómago, problemas hepáticos y arterioesclerosis. Y por el otro lado el azúcar moreno integral está menos refinado y procesado y conserva los nutrientes, siendo por tanto más saludable.

Cuanto más natural y menos procesado, mejor.

Y bueno espero que os sirva esta receta y que compartáis vuestras opiniones y experiencias con esta leche o la leche de vaca también. A mi la verdad es que me encanta para las mañanas con mis cereales con miel y nueces, está delicioso!
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I guess that like most of the people, I grew up drinking cow milk, which I liked a lot and was everyday drinking a cup. Just when I was a bit older I could see that I didn't feel as well as before drinking milk, and there were some months were I had to stop drinking cow milk because I got sick all the time. For that reason I knew that it had to be something of lactose intolerance, even if it was temporary, from that age I could not digest very well the milk. I just happend to me when I drank milk but not when I ate cheese or yogurt. It wasn't until I came to UK and I began vegetarian that I started trying different things as in this case was the almonds milk. Since I tried it, it got into my favourite milk, better than cow milk in my opinion. I just can say that this milk is wonderful.

Now I would like to explain you from an analytical view the benefits of almonds milk who is described in some books I have and from some research I did.

There are a lot of benefits in almonds milk who is considered one of the most delicious and healthy plant milk. It has some virtues as could be that it helps strengthen bones due to the high amount of calcium and phosphorus (recommended for people with osteoporosis, children and adolescents). It's tested that almonds milk promotes lactation making it suitable for pregnant and lactating, but also thanks to its easy digestion is also recommended for people undernourished or spending a period of convalescence.

It also contains many fats 'good' (20% of its fats are polyunsaturated) which means that it's beneficial for people who is trying to keep cholesterol at bay. This plant milk can be drink at any time of the day but as it has a high protein level and a high energy it's recommended to be drink in breakfast or the first hours of the day when we all need more energy to keep going.

[Information based on the book wrote by Maria del Mar Gómez, Todas las leches vegetales]

Ingredients
- 1/2 liters of water (you can also being adding a cup of water for every cup of almonds)
- 200g of almonds (aproximately)
- 100g integral brown sugar or 1-2 spoons of honey
- Then if you want to you could add something else as cinnamon or vanilla, chocolate... etc. (I wont add anything else)

Starting to explain how to cook it, something important that you should do before start cooking is leave the almonds soaking all night (8 - 12 hours). Why? Well, soak the almonds will increase the quantity of nutrients, optimized them and remove antinutrients (enzyme inhibitors). Leave it soaking with plenty of water will make them more digestives and as I said before, some nutrients will change to more healthy ones. That's something that has been done always with nuts and some vegetables before cooking.

[If you want to see how to take out the skin here is a fantastic video (it's in Spanish sorry)]

Once you have finished soaking the almonds, I will recommend you to take out the skin of them because it contains tannic acid which in small amounts is an antioxidant but too much can hinder the absorption of iron and protein. So, put a pan boiling water, then boiling almonds just take 30 seconds, after that you can remove easily the skin [see the video from the minute 2:44].

Once you have the almonds without skin, leave them to get cold and prepare aproximately 1 liter of water (or a cup  of water every cup of almonds) and mix the almonds with the water into the mixer, Thermomix or a blender. When it's done, take a fabric made of 100% of cotton and filter the mixture using a strainer and an empty container below. Squeeze the mixture into the cotton cloth until wringing well (the remaining bits of almonds also can be leveraged for other types of recipes or facial esfoliante). Put the milk into the mixer and add the sugar, honey, vanilla, cinnamon or chocolate and mix everything again (you can use any condiment you would like to add).

About the sugar it's recommended to use integral brown sugar and not the white one because refined sugar provides calories, is addictive and causes many cavities in your teeth. As the German doctor M.O. Bruker says, refined sugar <is a thief of calcium>, which means that weaken bones, increasing the risk of stomach ulcers, liver problems and arteriosclerosis. And on the other side, integral brown sugar is less refined and processed and retains nutrients, being therefore more healthy.

As much natural and less processed, better.

Well I hope it's a useful recipe for you, and share your opinions about your experince with this milk or with cow milk as well. I really like this milk for everyday morning with my cereals, honey and nuts, highly delicious!

9 comments:

  1. Replies
    1. Muchas gracias Merche, me alegra saber que te gusta ^^

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  2. I love fresh almond milk. It was one of the first posts I shared back when I first started my blog and didn't know much about taking pictures of food. Your photos turned out beautiful. I only made almond milk the once and it turned out great but I wouldn't do it again simply because it is cheaper to buy it at the store. Normally when you make things yourself it's cheaper but almond milk is an exception where it's cheaper at the store simply because almonds are pricier. However, I recommend to all to try it out so that they get an understanding of just how easy it is to make. :)

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    Replies
    1. Thanks Aubrey! Well here I think it's not that cheaper as you find it there. Here it's much more expensive than normal milk (same or high price and less quantity) and what I started doing is make some almonds milk and mix it with a bit os almonds milk that I bought and from 1 pack of almonds milk I divide it into 3 o 4 time I do almonds milk and I can get much more.

      I guess it's depends on countries. But anyway as you said in that way people can know how easy is it to make and I also tried to integrate a nutritive information about it to let them know how good this almonds milk.

      If I can get that milk a cheap as you say then be sure I'll do the same, but for now that's what I have.. I just hope see the prices go down or get as much almonds milk as I can when is in sales! :)

      Thanks for coming!

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    2. You know, sometimes I forget how prices really do vary country to country. Here you can get a quart of organic almond milk for anywhere between $1.79 and $1.99 USD. Cow's milk has gone up and up in the U.S. for a variety of reasons.

      If it were cheaper to make I'd be just like you and continue to do that. Most what what I do is handmade versus store bought. I don't even buy refried beans. I make them because it's so much cheaper to make. So it's a nice balance of here and there. :)Heck sometimes I handmake over store bought, even if store bought is cheaper, just because I love to know I made and I saw what went in it. You know? :)

      Again, really beautiful photos!

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    3. I know what you mean, I completly do the same sometimes. Even if I always try to go for the cheapest thing because I can't be doing everything handmake because is expensive, sometimes I just say: I really enjoy doing it. I will do it, hummus, some sauces, milk and varieties of food, because as you said, I love to know I made it, is like that I get more satisfaction, because I enjoy cooking.

      Believe me when I say that I hope have something similar here (cow milk prices increase and almonds milk or any other plant milk cheaper). I just love plant milk I guess :D

      Thank you Aubrey! I tried to do my best I can with photos :)

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  3. Magnifico y muy bien detallado!! yo de pequeño también bebía mucha leche de vaca hasta que me empezó a sentar mal, ahora bebo de vez en cuando pero no siempre pero como me sienta mal es beberla sola, sin colacao la leche sola sin colacao y me gustaría probar la de almendra para ver si el sabor me es mas agradable que el de la leche de vaca y parece sencillo de preparar.
    Bueno Nuri sigue publicando cosas, que todo esta genial, muy currado y con mucho arte :)

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    Replies
    1. Jaja muchas gracias Vidal!

      Pues si, realmente similar a lo que a mi me pasaba, aunque en mi caso le echara o no colacao, me sentaba mal de todas formas. Hay muchos estudios sobre la leche de vaca, e información interesante que te podría ser interesante.

      De todas formas muchas gracias por tu visita! Intentaré seguir llevando esto con arte jaja!

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  4. The Recipe is so delicious and tasty. I have tried many such similar recipes but none have worked so great for me. Thanks a lot for those detailed and step by step instructions that made it easier to get the job done in no time. I love almond milk and I am greatly fascinated by its health benefits around us. Here I also have some info regarding almond milk that will be a great value to all its readers.

    http://www.body-in-balance.org/blog/nutrition/health-benefits-almond-milk/

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