Plant-based milks are technically beverages that can replace traditional dairy milk in terms of texture and flavour. They are made by soaking plant ingredients (e.g. oats, almonds, coconut, soy, rice), blending them with water, and straining the mixture. The resulting "milk" can faithfully replace cow's milk in almost all beverages and dishes. Given the simplicity of preparation, homemade plant-based milk is easy to make at home.

## Why Choose Plant-Based Milk?

Plant-based milks are most commonly chosen by those who have difficulty tolerating ingredients in dairy products, such as lactose and casein, or who have other forms of **sensitive digestion**. Many opt for plant milks for **ethical reasons**, as their production is more environmentally friendly and does not involve the exploitation of animals. Ultimately, the final decision depends on personal health needs, values, and preferences. On Plantistica, I choose plant-based milks for every recipe that requires milk.

Plant milks are nutritious and can be an excellent addition to a balanced diet, but they differ in their nutritional composition. To help you choose the one that best suits your needs, it’s useful to know the main nutritional characteristics of the most popular plant-based drinks (_Izvor_: [Medical News Today](https://www.medicalnewstoday.com/articles/plant-based-milk-alternatives-which-one-meets-your-dietary-needs-better#How-plant-based-milks-were-analyzed)):
- **Oat milk** is rich in complex carbohydrates and fibre, which helps provide a longer-lasting feeling of fullness.
- **Almond milk** is naturally low in calories and high in vitamin E, but has little protein.
- **Coconut milk** is also low in calories, but contains more saturated fats and very little protein.
- **Rice milk** has the highest carbohydrate content of all plant milks and little protein, but it is especially gentle on digestion.
- **Soy milk** is considered the original plant milk and is nutritionally the most similar to cow’s milk, particularly in its high protein content. 
- **Pea milk** has a nutritional value similar to soy milk, while being less allergenic. 

In addition to their natural nutritional properties, most store-bought plant-based drinks are fortified with **calcium** and **vitamins**, most commonly B12, D, and E, to make their nutritional profile more similar to cow’s milk. Plant milks are usually **gluten-free**, but because of possible cross-contamination during processing, it’s always best to double-check the packaging. With the right choice and a balanced diet, these milk-like beverages can help provide all essential nutrients. Although they are often considered substitutes, plant-based milks should also be appreciated as unique products in their own right, offering a wide range of new flavours – from mild and creamy to distinctly aromatic.

## Store-Bought vs. Homemade Plant-Based Milk?

**Store-bought plant-based milks** are a practical choice when you want a ready-made product without extra effort. They have a **longer shelf life**, making them suitable household stocks. Most are fortified with **calcium** and **vitamins**, so they are nutritionally similar to diary milk. They are available in various flavours, such as vanilla or chocolate, though they often contain **added sugars**. Their texture is compact due to thickeners and stabilisers. However, some manufacturers use thickeners to reduce the proportion of the main ingredient and cut production costs. Thus, it is not uncommon for almond milk to contain a very small percentage of almonds, with more water, sugar, and flavourings. When buying, pay attention to the ingredients of the plant-based drink to select the healthiest option.

**Homemade plant-based milk** is often **richer** than store-bought versions, at least in terms of the main ingredient. However, it’s important to ensure you get enough calcium and vitamin B12 from other sources. Since plant milks are generally more expensive than animal milk, making your own can be significantly more **economical** in the long run. Making homemade drinks can also have a therapeutic effect. It’s nice to slow down for a moment and enjoy the process of creation. The pleasure is even greater when that process is very simple.

## How to Make Homemade Plant-Based Milk?

With just a few ingredients and some basic equipment, anyone can make plant-based milk at home. You will need the following:
- a blender
- cheesecloth or a fine strainer
- a glass bottle or jar for storage.

For preparing homemade plant milk, it is best to use **spring or filtered water**, which helps the drink last longer. The amount of water you add may vary slightly from the quantity stated in the recipes. With less water, the drink will be thicker, and with more water, thinner. Stored in a clean bottle or jar, it can be kept in the **refrigerator for 3–4 days**. For a sweeter flavour, you can add honey, maple or agave syrup, vanilla, cinnamon, cocoa, or other natural flavourings to the blender before mixing. If you want creamier milk, especially suitable for coffee, you can also add 1–2 teaspoons of oil.

>Unlike store-bought versions, homemade plant-based milks do not contain stabilisers, so it’s normal for small particles to settle at the bottom. Just give the drink a shake before use.

## Oat Milk

Oat milk is the most popular plant milk and one of the easiest to make, as it doesn’t require prior soaking. Simply combine oats and water, blend briefly, and strain.

**Ingredients:**
- 80g rolled oats
- 1l water
- Pinch of salt

**Preparation: **
- Place the oats in a blender and add 1 litre of water. Blend briefly (20 to 30 seconds) until the mixture is smooth.
- Strain the mixture through a cheesecloth or fine strainer.
- Pour into clean bottles or jars and store in the fridge for up to 3–4 days.

Oats don’t need to be blended for too long, as the liquid can become overly slimy. Rolled oats are a better choice, as they produce less slime and are easier to strain. You can also use fine oats, but blend them for a shorter time (about 10–15 seconds). The leftover oats, or pulp, can be used to make porridge or smoothies, or added to muffins, pancakes, or cookies as a substitute for part of the flour or eggs. Thanks to its mild and neutral flavour, oat milk is very versatile and can replace diary milk in almost any beverage or dish. It pairs especially well with porridge, coffee or tea, and smoothies.

>You can strain the plant milk through a sterile cheesecloth by placing a portion of the mixture onto a double layer of cloth, gathering it at the top, twisting it, and squeezing the milk through into a bowl. Alternatively, you can use a fine-mesh strainer and patiently press the mixture with a spoon to extract as much liquid as possible.

## Almond Milk

Almond milk is the most well-known nut-based plant drink. Unlike oats, the nuts need to be soaked beforehand, but the rest of the preparation is the same.

**Ingredients:**
- 200 g badema
- 1 l water
- Pinch of salt

**Preparation:**
- Soak the almonds in water overnight or for at least 6 hours.
- After soaking, drain and rinse them well under running water.
- Place the almonds in a blender and add 1 litre of water. Blend for 30 to 60 seconds.
- Strain the mixture through a cheesecloth or fine strainer.
- Pour into clean bottles or jars and store in the fridge.

In addition to almond milk, you can use the same method to make milk from hazelnuts, walnuts, peanuts, or cashews. The leftover pulp can be added to porridge or smoothies, or dried in the oven and used for baking, for example, in [hazelnut cake](https://www.plantistica.com/en/recipes/hazelnut-cake). Nut milks are characterised by their distinctive nutty aroma and rich flavour. They make an excellent addition to coffee or black tea, and can also serve as a base for a delicious [chocolate drink](https://www.plantistica.com/en/recipes/winter-drink).

## Coconut Milk

Coconut milk can very easily be prepared at home using dried, shredded coconut or fresh coconut.

##### Coconut Milk from Dried Coconut

Coconut milk made from dried, shredded coconut is the most common and practical way to prepare it at home. This is the type of coconut usually bought in shops for baking purposes (typically sold in small bags).

**Ingredients:**
- 100 g dried, shredded coconut
- 1 l hot water (ne boiling!)
- Pinch of salt

**Preparation:**
- Place the shredded coconut and hot water in a blender. Blend for 1–2 minutes, until the mixture becomes white and creamy.
- Strain through a cheesecloth or fine strainer.
- Pour into a glass bottle or jar and store in the fridge.

##### Coconut Milk from Fresh Coconut

Another way to make coconut milk is from fresh coconut, that white, soft flesh found inside the actual shell. Fresh coconut produces richer, more natural, and aromatic milk, as it contains more coconut oil and moisture.

**Ingredients:**
- 1 fresh coconut
- 1 l hot water (not boiling!)
- Pinch of salt

**Preparation:**
- Pierce the soft eyes of the coconut and drain the water (save it for drinking, as it’s full of electrolytes).
- Gently tap around the middle until it cracks, then separate the halves.
- Remove the white flesh with a knife and cut it into smaller pieces.
- The rest of the process is the same: blend and strain.

When using fresh coconut, you can repeat the process a second time with new water to make "light" coconut milk. Whichever method you choose, the leftover pulp can be dried in the oven and used as coconut flour. Coconut milk pairs wonderfully with desserts, smoothies, and curry dishes.

## Rice Milk 

Rice milk is one of the mildest and lightest plant milks, and making it at home is not complicated.

**Ingredients:**
- 100 g white rice 
- 1 l water
- Pinch of salt

**Preparation:**
- Rinse the rice and soak it for 2–3 hours.
- Drain, place in a pot with 1 l of water, and cook for 30–40 minutes until soft.
- Let it cool to room temperature, then transfer both the rice and water to a blender. Blend for 1–2 minutes until smooth.
- Finally, strain and pour into a bottle. Store in the fridge and consume within a few days.

The leftover rice pulp can be used in porridges, cakes, or added to dough. Rice milk has a light, naturally sweet flavour and is very gentle on digestion. It makes an excellent base for smoothies, porridges, pancakes, and baking.

## Soy Milk

Making soy milk is a bit more involved because it requires longer soaking of the soybeans and additional cooking, but the overall process is not difficult.

**Ingredients:**
- 150 g dry soybeans
- 1 l water
- Pinch of salt

**Preparation:**
- Soak the dry soybeans in water for 8–12 hours, preferably overnight.
- After soaking, drain and rinse them well under running water.
- Place the soybeans in a blender and add 1 litre of water. Blend for 1–2 minutes until smooth.
- Strain the mixture through a cheesecloth or fine strainer.
- Pour the liquid into a pot and bring to a boil, then simmer for 15–20 minutes over medium-low heat. Stir occasionally and be careful not to let it boil over.
- Let it cool, then pour into clean bottles and store in the fridge.

Soy milk needs to be boiled because raw soybeans contain natural compounds that can interfere with protein digestion and cause digestive discomfort. Boiling breaks down these compounds, making the milk easier to digest. The pulp left from the soybeans is called _okara_ and can be used in baked goods, pancakes, or soups. Soy milk has a mild, neutral, slightly nutty flavour, so unsweetened it works well in savory dishes.

## Pea Milk

Pea milk is similar to soy milk in many ways, but it is less allergenic and quicker to prepare.

**Ingredients:**
- 100 g dry peas
- 1 l water
- Pinch of salt

**Preparation:**
- Soak the peas for 8–12 hours or overnight. After soaking, rinse them thoroughly.
- Place the peas in a blender, add 1 litre of water and a pinch of salt. Blend until the mixture is completely smooth.
- Strain the mixture through muslin or a fine sieve.
- Pour into a glass bottle or jar and store in the refrigerator.

The leftover pea pulp can be added to soups and stews. Pea milk has a mild, neutral, and slightly nutty flavour, similar to soy milk. It is versatile and can be used much like any other plant milk.

> **Tip:** You can dry the leftover pulp in the oven and use it as flour. Spread it in a thin layer on baking paper and dry in the oven at 90–100 °C for about an hour, until completely dry. Stir occasionally to ensure even drying.

Plant-based milks are light, nutritious, and very tasty. With a few ingredients and basic equipment, anyone can prepare them at home. Plant milks made from oats, almonds, soy, coconut, and rice are the most well-known and widely available in shops, while pea milk is also becoming increasingly popular. However, there are many other variants, such as drinks made from walnuts, hazelnuts, hemp, flax, or sesame, which can be prepared in a similar way. Preparing something yourself adds a special joy to the process, allowing you to savor every step and take pride in what you create. Enjoy your favorite plant-based milk and the pleasure of making it.

With a few simple steps, plant-based milk is easy to make at home.

Homemade Plant-Based Milk: Recipes and Tips for Preparation

Some key characteristics of a delicious stew are its rich flavour, pleasant aroma, and perfect consistency. The consistency of a stew isn’t just about texture – it shapes the entire experience of the dish: its taste, mouthfeel, and the comforting emotion it evokes. A thicker texture also enhances the feeling of fullness, making a heartier stew a more substantial meal. When cooking healthily, there are several easy ways to thicken a stew without flour and without gluten.

## 1. Blending Part of the Stew

Blending part of the stew (known as _pureeing_ in culinary terms) is a simple and natural method that doesn’t require adding any extra ingredients.

**Easy steps:**
- Scoop out a portion of the cooked vegetables along with a bit of the liquid.
- Blend it smooth using a blender, or mash it with a fork.
- Stir the creamy mixture back into the stew.
- Let it simmer gently for a few more minutes.

Pureeing helps the flavours meld together and gives the stew a smoother texture, while the whole ingredients (such as chunks of potato or beans) remain intact in the unblended portion. This technique works best with starchy, fibre-rich vegetables like lentils, beans, potatoes, sweet potatoes, and pumpkin, as cooking breaks down the starch which naturally thickens the stew. It also works well with softer vegetables, such as courgettes, cauliflower, and broccoli, which mash easily and create a lightly bound texture.

## 2. Potatoes

Potatoes are one of the most natural and readily available thickeners, so they deserve special mention. As they cook, potatoes soften and release starch, which naturally thickens the stew. Any stew with finely chopped or grated potatoes will thicken on its own. If you prefer a smoother texture without potato chunks, you can apply the pureeing technique.

**Easy steps:**
- Cook whole potatoes in the stew or in a separate pot of water.
- Remove the cooked potatoes and mash them with a fork or blend them into a smooth mixture with a bit of water.
- Add the mixture to the stew, stirring well.
- Let it simmer for a few more minutes.

>For thickening stews, old and floury potatoes work best, as they are rich in starch, break down easily, and add body. New potatoes aren’t suitable, as they hold their shape and contain little starch.

For a medium-thick stew, the recommended ratio is 100–150 g of potatoes per litre of liquid. Besides adding thickness, potatoes are rich in fibre, which enhances the feeling of fullness and satisfaction. They have a neutral flavour, so they won’t significantly change the aroma of the dish. This method is ideal for thick soups, stews, goulashes, and vegetable sauces.

## 3. Beans and chickpeas

Two legumes – beans and chickpeas – also stand out as excellent natural thickeners. They’re packed with complex starch and plenty of soluble fibre, which give stews a fuller mouthfeel. Because of their tough skins, the starch and fibre don’t have a thickening effect when they are whole. To achieve the desired effect, beans and chickpeas must always be pureed.

**Easy steps:**
- Mash the cooked beans or chickpeas with a fork or blend them into a smooth mixture with a bit of water.
- Add the mixture to the stew, stirring.
- Simmer for a few more minutes.

If you're making a stew with beans or chickpeas, you can take a portion of the cooked legumes, puree them, and stir them back into the dish. For other stews, you can use canned beans or chickpeas. To achieve medium thickness, the recommended ratio is 100–150 g of beans or chickpeas per litre of liquid.

>White beans are the most neutral and creamy, but other types of beans are also good thickeners.

Beans and chickpeas add thickness while providing a wealth of protein, fibre, and minerals, significantly boosting the nutritional value of stews. Pureed beans or chickpeas work best in dishes that are already rich and filling. These include thick stews with whole grains such as buckwheat and barley, as well as winter stews packed with root vegetables like celeriac, parsley root, and carrots.

## 4. Red lentils

Red lentils are another legume rich in complex starch and soluble fibre, which naturally thickens dishes.

**Easy steps:**
- Add a cup of dry red lentils to the stew and stir well.
- Cook for 15 minutes until the lentils break down and blend into the stew.

>The advantage of red lentils over beans, chickpeas, and other types of lentils (green, brown, black) is that they require less cooking time. They break down quickly and turn into a puree, naturally thickening the stew without the need for additional blending.

For a good thickness, about half a cup of dry lentils (70–100 g) per litre of liquid is enough. Like other legumes, red lentils are high in protein, fibre, and minerals, which enhance the nutritional value of the stew. Red lentils do not overpower the flavour of the dish, making them easy to fit into various stew recipes.

## 5. Rice and rice flour

Rice is another naturally starchy food that helps bind the ingredients and create a thicker, creamier texture. To thicken a stew, you can use whole rice grains or rice flour.

##### Rice grain

You can add a handful of rice directly to the stew. The rice will absorb some of the liquid and swell, naturally thickening the dish. If you prefer a smoother texture, it should be pureed using the familiar method. Cooked, blended rice works similarly to pureed vegetables – it blends seamlessly into the stew and creates a natural thickness without lumps.

**Easy steps:**
- Cook the rice separately or use leftover rice.
- Blend the cooked rice into a smooth mixture with a bit of water, preferably using a blender.
- Stir the mixture back into the stew.
- Simmer for a few more minutes.

##### Rice flour
When it comes to thickening without flour, we usually think of regular wheat flour. However, there are also gluten-free alternatives like rice flour, which thickens evenly and smoothly, creating a nice, soft texture. It's used just like wheat flour, making it a quicker and simpler method.

**How to do it:**
- Mix 1–2 teaspoons of rice flour with 100 ml of cold water.
- Towards the end of cooking, add the mixture to the stew, stirring constantly.
- Simmer for another 5–10 minutes until the stew thickens.

> Rice flour is used just like regular wheat flour.

To achieve a medium thickness, use 60–100 g of whole rice or 2 tablespoons of rice flour mixed with 100 ml of water per litre of liquid. Rice is mild, easily digestible, and naturally gluten-free, while also enriching the stew and making it more filling. Its neutral flavor makes it perfect for thickening almost any kind of stew – whether made with vegetables, legumes, or meat.

## 6. Oat flakes

Oats are an excellent natural thickener thanks to their complex starches and fibers – especially beta-glucans, which naturally create a slightly creamy, thickening texture. They’re very easy to use, as they cook with the dish, quickly absorb liquid, and thicken it.

**Easy steps:**
- Add a handful of oat flakes directly to the stew and stir well. For subtler thickening and a finer texture, grind the flakes before adding them.
- Simmer for a few minutes until they soften and thicken the dish.

Oatmeal has a high absorbency, so don't add too much, or the dish will become mushy. For a medium thickness, 3–4 tablespoons (30–40 g) of oats per litre of liquid is enough.

Oats are known for being rich in fiber, protein, vitamins, minerals, and antioxidants, so they nutritionally enrich any dish. They don’t overpower the flavor, making them easy to fit into various vegetable stews and creamy soups.

## 7. Arrowroot powder

Arrowroot powder is a more exotic but natural gluten-free option for thickening soups and stews. It consists of natural starch extracted from the tropical plant _Maranta arundinacea_. As a minimally processed, natural ingredient, it is highly valued in gluten-free, vegan, and paleo diets. It can be found in health food stores.

**Easy steps:**
- Dissolve a teaspoon of arrowroot powder in a cup of cold water.
- Towards the end of cooking, add the mixture to the stew, stirring constantly.
- Cook for a few more minutes.

For a medium thickness, it is recommended to use 2–2.5 teaspoons (6–8 g) of arrowroot powder per litre of liquid. Arrowroot powder is mild and easily digestible. It has no taste, so it doesn’t alter the flavor of the dish. Unlike other starches, it doesn’t cloud the liquid, making it ideal for clear soups, sauces, and stews.

Flavour and aroma shine best in a well-thickened stew. Whatever ingredients you have on hand, there’s always an easy way to thicken a stew without flour. All the thickeners listed are naturally gluten-free and generally well-tolerated. Experiment to find your favourite combination. You can try some of the natural thickening methods in the following soups and stews:
- [Zucchini Stew](https://plantistica.com/en/recipes/zucchini-stew)
- [Leek and Potato Stew](https://plantistica.com/en/recipes/leek-and-potato-stew) 
- [Yellow Bean Stew with Eggs](https://plantistica.com/en/recipes/yellow-bean-stew-with-eggs)

Bon appetit!

When cooking healthily, there are several simple ways to thicken a stew without flour and without gluten.

Homemade Plant-Based Milk: Recipes and Tips for Preparation

How to Thicken Stew Without Flour

Links