Brazil nut milk is a tasty, and creamy homemade milk. Plus so easy too! Brazil nuts are sometimes used as “supplements” in the functional nutrition world because just one nut contains 125% of your daily value of selenium.
Selenium is a micronutrient that plays a key role in several bodily functions, including cognition and thyroid hormone activation.
Brazil nuts also contain vitamin E and phenols (a class of phytonutrients), including gallic acid and ellagic acid - which reduce inflammation.
- Brazil nuts: raw, unsalted and fresh brazil nuts. Due to their high fat content, nuts can go rancid. Store them in a sealed container, in the fridge if possible, and only buy as many as you can eat within a couple of months.
- Filtered water: I recommend choosing a high quality water purifier like reverse osmosis or a filter like Pure Effects, or Berkey. Your body, and this recipe is mostly water, so quality is of the utmost.
- Medjool dates: these are used to sweeten the brazil nut milk. You can also use 1-2 teaspoon of pure maple syrup, or omit altogether.
- Vanilla extract: this is also for a little flavor, use real extract since no heat will be applied. If you have real vanilla bean, use just a smidge, about an ⅛th teaspoon.
- Salt: I like redmond’s real salt, or Celtic Sea salt. These have more minerals and slightly less sodium than table salt. So if you use table salt you may want to adjust the amount to taste.
How to make
Nut milk made in a good blender is a cinch. I use my favorite kitchen tool, my Deluxe Cooking Blender from Pampered Chef. This blender has a nut milk setting that adjusts the speed and intensity while processing.
First, soak the nuts to help break down the phytic acid and improve the creamy consistency. Then rinse the nuts, and the ingredients and blend!
Once the mixture is blended you’re free to pour it into a cute pitcher or antique milk jug. If you store it in a pitcher, just use a large spoon or butter knife to mix the fat particles back in with the water. If you have a jug, shake well before pouring.
My recipe does not strain the nut solids because I think it’s both wasteful, and poor practice since you lose the nutrition. But if you choose to use a nut milk bag you may; my blender came with one that works quite well.
Is Brazil nut milk good for you?
Yes, this brazil nut milk is made without removing the nut pulp - to preserve its’ abundant nutrition. Brazil nuts are one of the best sources of selenium and contain other micronutrients like copper and zinc; macronutrients like fatty acids and several phytonutrients.
This brazil nut milk recipe provides you with ~1 brazil nut per ½ cup so as not to exceed your daily limit of selenium. Because too much of a good thing isn't good.
Homemade nut milks are almost always a better route than store bought because they’re free of gums, preservatives and unwanted sugar.
Is there protein in nut milk?
This brazil nut milk provides 2 grams of protein per ½ cup. Compared to cow’s milk which has 4 grams per ½ cup. Here are two important things to note:
- Nuts are primarily fat and therefore will provide more fat than protein
- Most commercial nut milks are strained and provide even less protein than homemade milks
Is the milk strained with a nut milk bag?
No, I always make my nut milk without a nut milk bag. This means the nut pulp will separate from the liquid without mixing. That’s why commercial milk uses gums. But, by not straining the nut milk I preserve more nutrition and don’t have the waste!
My solution: I just keep a butter knife in the pitcher in which I store the milk. Before I pour a glass I mix it well to incorporate the nut particles with the liquid.
If you choose to strain the milk, go for it. There are several recipes that use nut milk pulp, such as these crackers. I just find this a silly task because then the nut milk would be pretty void of nutrition.
How much selenium is in Brazil nut milk?
This answer depends on the recipe. This recipe (without removing the nut pulp) provides about 90 - 140 mcg of selenium per half cup. Which is based on about 1 - 1 ½ nuts per serving.
What are the health benefits of Brazil nuts?
- Macronutrients: 85% fat, 8% protein & 7% carbohydrate (primarily coming from fiber)
- Micronutrients: >100% DV selenium per nut! Plus magnesium, iron, calcium, copper
- Bioactives: rich in phenolic compounds and the flavonoid, quercetin; which provide antioxidant activity and other non nutrient health benefits
- Brazil nuts reduce inflammation, and enhance the capacity of the antioxidant system
- Nuts are some of the best foods to reduce risk of cancer and cardiovascular disease
Do Brazil nuts increase testosterone?
This research appears inconclusive, and more studies with more consistent participants are needed.
Several studies have looked at the correlation between testosterone and trace minerals including selenium, zinc and copper. Some studies do show there is an improvement in testosterone levels.
So, if you’re struggling with infertility, it’s worth talking with your health care team and monitoring labs.
I don't typically just drink milk, however this is very tasty to drink on it's own.
My preference however, is to add to hot or cold cereal, make into hot cocoa or add to smoothies, like my smoothie with cauliflower.
Brazil Nut Milk
- High Speed Blender
- Measuring Scoops & Spoons
- 6 cups Water filtered
- 1 cup Brazil nuts
- 1 pitted medjool date
- ¼ teaspoon Salt
- ¼ teaspoon Vanilla extract, optional
- Place the brazil nuts in a small bowl and cover with water. Place in the fridge to soak overnight or about 8 hours.
- After the nuts have soaked place them in a strainer and rinse.
- Add the brazil nuts, water, salt, date and vanilla to a high speed blender. Blend until creamy, about 5 minutes.
- Transfer to a pitcher, or milk jug.
- For best results, chill for at least an hour.
- If stored in a pitcher, mix with a butter knife or spoon before consuming. Similarly shake the jug of milk of stored in a sealed container.
Let me know what you think...