Nowadays, more people are paying close attention to their nutrition and seeking healthier alternatives to what’s commonly offered in grocery stores. Many are also looking to avoid animal products or prefer natural options for a healthier lifestyle.
Whether you’re avoiding cow’s milk for dietary reasons or just looking for an alternative, making your own rice milk at home can be an easy and affordable solution.
Rice milk has higher carbohydrate content compared to cow’s milk, but it doesn’t contain lactose or cholesterol. This makes it heart-healthy and suitable for those who are lactose intolerant. While lighter and less oily than cow’s milk, commercial rice milk often contains additives labeled as “natural flavors,” which aren’t always as wholesome and nutritious as they sound.
However, rice milk doesn’t naturally contain calcium, so you’ll need to supplement it from other sources. Some store-bought rice milks are fortified with calcium and other vitamins like niacin, vitamin B12, vitamin A, vitamin D, and iron, but these might not always be “natural.”
In terms of calories, a cup of rice milk has about 140 calories, compared to 185 calories in a cup of whole milk. Rice milk contains about three grams of fat per cup, whereas whole milk has around 11 grams. However, rice milk does have more fat than skim milk.
Making rice milk at home is simple if you can boil water and use a blender. Here’s what you need for about two liters of rice milk:
– 1/2 cup of brown rice
– 4 cups of water (initially)
– Unrefined sweetener
Here’s how you make it:
1. Combine the rice and water in a container with a loose lid and let it sit on your kitchen counter for about 10-12 hours. Don’t let it sit longer as it may start to ferment. This soaking process softens the rice, allowing nutrients to be more easily extracted.
2. Pour the rice and water into a pot, cover it with a lid, and heat until it simmers. Let it simmer for around an hour, adding more water if needed.
3. Blend the mixture until smooth and white, adding more water if it’s too thick. If it turns out too thin, simmer it again on the stove.
4. Filter the blended mixture using cheesecloth or a tea strainer for a smooth texture.
5. If the plain rice milk is too bitter, sweeten it with unrefined options like honey, brown sugar, or molasses.
Your homemade rice milk should last about a week when stored in a sealed container in the refrigerator. Shake well before each use as it may settle over time. You can also add salt or other flavorings to suit your taste.
But rice milk might not be for everyone. It’s high in starch and can cause a quick spike in blood sugar, making it a poor choice for diabetics. Also, it doesn’t provide much calcium or protein. Alternatives like cow’s milk, soy milk, or almond milk might be better options in these cases.
Despite its drawbacks, rice milk has its benefits. It contains antioxidants like manganese and selenium, which help fight infections and some cancers, and can boost your immune system.