Healthy Recipes

Healing Nut Milk (Provides Equal Nutrition as Cow’s Milk)

Healing nut milk is a special plant-based milk that provides almost equal nutritional value compared to cow’s milk. However, it will still be deficient in Vitamin D and Vitamin B12.

You should take sunbath for 30 minutes daily for Vitamin D or 1000 IU of Vitamin D supplement daily. We recommend considering supplementation 50 mcg of cyanocobalamin daily for Vitamin B12. Except these, you can get almost similar nutrient content with the following recipe.

However, if you are vegetarian and taking milk products, you also require Vitamin B12 and Vitamin D supplementation regardless of their amount present in dairy products. Read Vitamin B12 Guide.

Benefit of this special plant-based milk:

  • Contains good amount of Omega 3 Fatty Acids.
  • Excellent source of Calcium.
  • Good for children (now you don’t need to worry about cow’s milk).
  • Low in sugar.
  • Lactose free.
  • Contains Vitamin A.

Plant-based Milk Recipe

Water1 cup (around 240 ml)
Carrot1/3 carrot (around 30 g) chopped
Walnuts15 grams
Almonds15 grams
Sesame Seeds15 grams

How to Make

  1. Add water and chopped carrot in a blender.
  2. Blend it till mixture become smooth.
  3. Filter carrot water and discard carrot pulp.
  4. Now add carrot water in the blender along with presoaked walnuts, almonds and sesame seeds.
  5. Blend the mixture.
  6. Plant-based milk is ready to drink.

Nutritional Value

Major Nutrients

NutrientsCarrot Water *WalnutAlmondsSesameTotal
Protein0.1 g2.2 g3 g2.5 g7.8 g
Total Carbohydrates0.66 g2 g3 g3.5 g9.16 g
Dietary Fiber0.2 g1 g1.7 g1.77 g4.67 g
Starch0.1 g00.1 g00.2 g
Sugar0.33 g0.03 g0.56 g0.05g0.9 g
Total Fat0.025 g10 g7 g7.4 g24.4 g
Saturated Fat00.78 g0.5 g1 g2.28 g
Monounsaturated Fat01.25 g4.6 g2.8 g8.65
Polyunsaturated Fat07 g1.8 g3.2 g13 g
Total trans fatty acids00000
Total Omega-3 fatty acids0.15 mg1360 mg0.91 mg56 mg1417 mg
Total Omega-6 fatty acids8 mg5710 mg1809 mg3186 mg10713 mg


NutrientsCarrot Water *WalnutAlmondsSesameTotal
Water-Soluble Vitamins:::::
Vitamin B1 (Thiamine)00.05 mg0.053 mg0.1 mg0.2 mg
Vitamin B2 (Riboflavin)00.16 mg0.05 mg0.21 mg
Vitamin B3 (Niacin)0.075 mg0.15 mg0.48 mg0.7 mg1.4 mg
Vitamin B5 (Pantothenic Acid)0.25 mg0.1 mg0.05 mg0.4 mg
Vitamin B6 (Pyridoxine)0.1 mg0.1 mg0.2 mg
Folate (form of Vitamin B9)7 mcg14.6 mcg21.6 mcg
Vitamin B12 (Cobalamin)
Vitamin C (Ascorbic Acid)0.43 mg0.2 mg0.63 mg
Fat-Soluble Vitamins:::::
Vitamin A, IU1170 IU3 IU0.15 IU1.3 IU1174 IU
Vitamin D
Vitamin E (alpha-Tocopherol)0.05 mg0.1 mg3.91 mg0.05 mg4.11 mg
Vitamin K0.93 mcg0.5 mcg1.4 mcg


NutrientsCarrot Water *WalnutAlmondsSesameTotal
Calcium, Ca2.5 mg15 mg39.6 mg146.3 mg203 mg
Iron, Fe0.025 mg0.5 mg0.5 mg2.1 mg3.1 mg
Magnesium, Mg0.85 mg23.6 mg40 mg52 mg116.5 mg
Phosphorus, P2.4 mg50 mg72.86 mg92.6 mg218 mg
Potassium, K22 mg65.8 mg105.5 mg70 mg263 mg
Sodium, Na4.8 mg0.3 mg0.16 mg1.5 mg6.76 mg
Zinc, Zn0.025 mg0.5 mg0.48 mg1.17 mg2.2 mg
Copper 0.2 mg0.17 mg0.59 mg0.96 mg
Manganese0.5 mg0.32 mg0.36 mg1.18 mg
Selenium0.7 mcg0.38 mcg0.86 mcg1.94 mcg

Comparison with Cow’s Milk

One cup of special nut milk is compared with 1 cup of cow’s milk.

Major Nutrients

NutrientsSpecial Nut MilkCow’s Milk
Protein7.8 g7.9 g
Total Carbohydrates9.16 g12.8 g
Dietary Fiber4.67 g0
Starch0.2 g0
Sugar0.9 g12.8 g
Total Fat24.4 g7.9 g
Saturated Fat2.28 g4.6 g
Monounsaturated Fat8.652 g
Polyunsaturated Fat13 g0.5 g
Cholesterol024.4 mg
Total Omega-3 fatty acids1417 mg183 mg
Total Omega-6 fatty acids10713 mg293 mg


NutrientsSpecial Nut MilkCow’s Milk
Water-Soluble Vitamins: 
Vitamin B1 (Thiamine)0.2 mg0.1 mg
Vitamin B2 (Riboflavin)0.21 mg0.4 mg
Vitamin B3 (Niacin)1.4 mg0.3 mg
Vitamin B5 (Pantothenic Acid)0.4 mg0.9 mg
Vitamin B6 (Pyridoxine)0.2 mg0.1 mg
Folate (form of Vitamin B9)21.6 mcg12.2 mcg
Vitamin B12 (Cobalamin)1.1 mcg
Vitamin C (Ascorbic Acid)0.63 mg0
Fat-Soluble Vitamins: 
Vitamin A, IU1174 IU249 IU
Vitamin D097.6 IU
Vitamin E (alpha-Tocopherol)4.11 mg0.1 mg
Vitamin K1.4 mcg0.5 mcg


NutrientsSpecial Nut MilkCow’s Milk
Calcium, Ca203 mg273 mg
Iron, Fe3.1 mg0.1 mg
Magnesium, Mg116.5 mg24.4 mg
Phosphorus, P218 mg222 mg
Potassium, K263 mg349 mg
Sodium, Na6.76 mg97.6 mg
Zinc, Zn2.2 mg1 mg
Copper0.96 mg0
Manganese1.18 mg0
Selenium1.94 mcg9 mcg


How many times can I take Healing Nut Milk?

You can take it 3 times a day (if prepared with above method and using same amounts).

The maximum recommended/allowable limit for sesame seeds is 45 grams per day. If you want to take it more times, you should alternate sesame seeds with poppy seeds, chia seeds, sunflower seeds, etc.

Can I use other seeds instead of sesame seeds?

You can use Poppy Seeds and Chia Seeds instead of sesame seeds. Poppy seeds are very high in calcium.

One and a half tablespoon (around 15 grams) of Poppy Seeds will give you around 210.8 mg of calcium.

One and a half tablespoon (around 15 grams) of Chia Seeds will give you around 94.6 mg of calcium.

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Dr. Jagdev Singh

Dr. Jagdev Singh is a qualified Ayurvedic Practitioner and Herbalist with B.A.M.S. and M. Sc. in Medicinal Plants. He has a wealth of experience in using Ayurveda to treat patients, including the use of herbal medicine and personalized Ayurvedic diets. His passion for spreading accurate and scientific information about Ayurveda and Medicinal Plants led him to create Ayur Times, a trusted resource for those seeking reliable information on the topic. Through his dedicated work, Dr. Singh has helped thousands of patients find relief and improve their health with Ayurveda and Herbal Medicine.
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