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
| Water | 1 cup (around 240 ml) |
| Carrot | 1/3 carrot (around 30 g) chopped |
| Walnuts | 15 grams |
| Almonds | 15 grams |
| Sesame Seeds | 15 grams |
How to Make
- Add water and chopped carrot in a blender.
- Blend it till mixture become smooth.
- Filter carrot water and discard carrot pulp.
- Now add carrot water in the blender along with presoaked walnuts, almonds and sesame seeds.
- Blend the mixture.
- Plant-based milk is ready to drink.
Nutritional Value
Major Nutrients
| Nutrients | Carrot Water * | Walnut | Almonds | Sesame | Total |
| Calories | 2.9 | 90 | 82 | 85 | 259.9 |
| Protein | 0.1 g | 2.2 g | 3 g | 2.5 g | 7.8 g |
| Total Carbohydrates | 0.66 g | 2 g | 3 g | 3.5 g | 9.16 g |
| Dietary Fiber | 0.2 g | 1 g | 1.7 g | 1.77 g | 4.67 g |
| Starch | 0.1 g | 0 | 0.1 g | 0 | 0.2 g |
| Sugar | 0.33 g | 0.03 g | 0.56 g | 0.05g | 0.9 g |
| Total Fat | 0.025 g | 10 g | 7 g | 7.4 g | 24.4 g |
| Saturated Fat | 0 | 0.78 g | 0.5 g | 1 g | 2.28 g |
| Monounsaturated Fat | 0 | 1.25 g | 4.6 g | 2.8 g | 8.65 |
| Polyunsaturated Fat | 0 | 7 g | 1.8 g | 3.2 g | 13 g |
| Total trans fatty acids | 0 | 0 | 0 | 0 | 0 |
| Total Omega-3 fatty acids | 0.15 mg | 1360 mg | 0.91 mg | 56 mg | 1417 mg |
| Total Omega-6 fatty acids | 8 mg | 5710 mg | 1809 mg | 3186 mg | 10713 mg |
| Cholesterol | 0 | 0 | 0 | 0 | 0 |
Vitamins
| Nutrients | Carrot Water * | Walnut | Almonds | Sesame | Total |
| Water-Soluble Vitamins | : | : | : | : | : |
| Vitamin B1 (Thiamine) | 0 | 0.05 mg | 0.053 mg | 0.1 mg | 0.2 mg |
| Vitamin B2 (Riboflavin) | 0 | – | 0.16 mg | 0.05 mg | 0.21 mg |
| Vitamin B3 (Niacin) | 0.075 mg | 0.15 mg | 0.48 mg | 0.7 mg | 1.4 mg |
| Vitamin B5 (Pantothenic Acid) | 0.25 mg | 0.1 mg | 0.05 mg | – | 0.4 mg |
| Vitamin B6 (Pyridoxine) | – | 0.1 mg | – | 0.1 mg | 0.2 mg |
| Folate (form of Vitamin B9) | – | – | 7 mcg | 14.6 mcg | 21.6 mcg |
| Vitamin B12 (Cobalamin) | – | – | – | – | – |
| Vitamin C (Ascorbic Acid) | 0.43 mg | 0.2 mg | – | – | 0.63 mg |
| Fat-Soluble Vitamins | : | : | : | : | : |
| Vitamin A, IU | 1170 IU | 3 IU | 0.15 IU | 1.3 IU | 1174 IU |
| Vitamin D | – | – | – | – | – |
| Vitamin E (alpha-Tocopherol) | 0.05 mg | 0.1 mg | 3.91 mg | 0.05 mg | 4.11 mg |
| Vitamin K | 0.93 mcg | 0.5 mcg | – | – | 1.4 mcg |
Minerals
| Nutrients | Carrot Water * | Walnut | Almonds | Sesame | Total |
| Calcium, Ca | 2.5 mg | 15 mg | 39.6 mg | 146.3 mg | 203 mg |
| Iron, Fe | 0.025 mg | 0.5 mg | 0.5 mg | 2.1 mg | 3.1 mg |
| Magnesium, Mg | 0.85 mg | 23.6 mg | 40 mg | 52 mg | 116.5 mg |
| Phosphorus, P | 2.4 mg | 50 mg | 72.86 mg | 92.6 mg | 218 mg |
| Potassium, K | 22 mg | 65.8 mg | 105.5 mg | 70 mg | 263 mg |
| Sodium, Na | 4.8 mg | 0.3 mg | 0.16 mg | 1.5 mg | 6.76 mg |
| Zinc, Zn | 0.025 mg | 0.5 mg | 0.48 mg | 1.17 mg | 2.2 mg |
| Copper | 0.2 mg | 0.17 mg | 0.59 mg | 0.96 mg | |
| Manganese | – | 0.5 mg | 0.32 mg | 0.36 mg | 1.18 mg |
| Selenium | – | 0.7 mcg | 0.38 mcg | 0.86 mcg | 1.94 mcg |
Comparison with Cow’s Milk
One cup of special nut milk is compared with 1 cup of cow’s milk.
Major Nutrients
| Nutrients | Special Nut Milk | Cow’s Milk |
| Calories | 259.9 | 146 |
| Protein | 7.8 g | 7.9 g |
| Total Carbohydrates | 9.16 g | 12.8 g |
| Dietary Fiber | 4.67 g | 0 |
| Starch | 0.2 g | 0 |
| Sugar | 0.9 g | 12.8 g |
| Total Fat | 24.4 g | 7.9 g |
| Saturated Fat | 2.28 g | 4.6 g |
| Monounsaturated Fat | 8.65 | 2 g |
| Polyunsaturated Fat | 13 g | 0.5 g |
| Cholesterol | 0 | 24.4 mg |
| Total Omega-3 fatty acids | 1417 mg | 183 mg |
| Total Omega-6 fatty acids | 10713 mg | 293 mg |
Vitamins
| Nutrients | Special Nut Milk | Cow’s Milk |
| Water-Soluble Vitamins | : | |
| Vitamin B1 (Thiamine) | 0.2 mg | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.21 mg | 0.4 mg |
| Vitamin B3 (Niacin) | 1.4 mg | 0.3 mg |
| Vitamin B5 (Pantothenic Acid) | 0.4 mg | 0.9 mg |
| Vitamin B6 (Pyridoxine) | 0.2 mg | 0.1 mg |
| Folate (form of Vitamin B9) | 21.6 mcg | 12.2 mcg |
| Vitamin B12 (Cobalamin) | – | 1.1 mcg |
| Vitamin C (Ascorbic Acid) | 0.63 mg | 0 |
| Fat-Soluble Vitamins | : | |
| Vitamin A, IU | 1174 IU | 249 IU |
| Vitamin D | 0 | 97.6 IU |
| Vitamin E (alpha-Tocopherol) | 4.11 mg | 0.1 mg |
| Vitamin K | 1.4 mcg | 0.5 mcg |
Minerals
| Nutrients | Special Nut Milk | Cow’s Milk |
| Calcium, Ca | 203 mg | 273 mg |
| Iron, Fe | 3.1 mg | 0.1 mg |
| Magnesium, Mg | 116.5 mg | 24.4 mg |
| Phosphorus, P | 218 mg | 222 mg |
| Potassium, K | 263 mg | 349 mg |
| Sodium, Na | 6.76 mg | 97.6 mg |
| Zinc, Zn | 2.2 mg | 1 mg |
| Copper | 0.96 mg | 0 |
| Manganese | 1.18 mg | 0 |
| Selenium | 1.94 mcg | 9 mcg |
FAQs
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.
