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Introduction

Milkoranydairyproductisnotconsideredtobeafoodsourceofthepaleodiet.Theobjectionbeingthatourhuntergathererancestorsdidnotdrinkmilkor
consumedairyproductsduringpaleolithictimes.Ourancestorsdidnotdrinkmilkbecauseitsimplywasnotavailable.Theextractionoffreshrawmilkfrom
animalsisaresultoffarmingandlivestockraisingthatbeganaround10,000yearsago.

However,althoughnotclassifiedaspaleo,itdoesn'tnecessarilymeanmilkonafreshrawscalecannotholdnutritionalbenefitsforhealth.Rawmilkfreshly
harvestedfromgrassfedcowscandeliverasignificantportionofthenutrientsandthehealthbenefitsavailableforpeoplewhofollowapaleodiet.

Althoughtherearedeviationsfromthefoodsourcesofourhuntergathererancestorandwhatweconsumetoday,theimportantthingistoachieveafair
approximationofthenutrientvaluespresentinourancestorsdietandthensomeconsideringourenvironmenthaschangedinwayswhichcausenegative
effectsonourhealth,includingbeingsubjecttoradiationfromelectricityandtoxicityinourtapwaterandpollutionintheaironadailybasis.

Theapplicationofheattheessentialstepinprocessingmilkresultsinanumberofchangeswhichdamagethemilk,healthwise.Itdestroysphosphatase,
lipase,andothernaturalmilkenzymes,aswellasBvitamins,vitaminCandothervitaminsfoundinrawmilk.Italsokillsthebeneficiallactobacilli,which
preventrawmilkfromrotting.

Pasteurizedmilkdestroysanddenaturesrawmilksnaturalstructure.Pasteurization'sobjectiveistoridthemilkofdiseasecausingmicrobesandtosignificantly
reducethetotalbacterialcountinordertoenhancethestoragequalityandprolongshelflifeofthemilk.Additionallyhowever,pasteurizationalsodenatures
proteinsanddestroysactiveenzymes,killsbeneficialbacteriaanddramaticallyreducesthevitamincontent.Pasteurizedmilkisfarfrommilksoriginalform,it
hasbeenprocessedtothestagewhereitsstructurelooksnothinglikewhatitwouldifitcamestraightfromthecowandnolongerholdsanybeneficial
nutritionalbenefitsforourhealth.

Attheendoftheday,thefoodchoicesyoumakearetheresultofyourownpersonalpreference.Theobjectiveofanyconsumedfoodistoprovideyourbody
withthemostusefulnutrients.Giventhatthefoodresourcesoftodaysenvironmentaremarkedlydifferentfromacenturyago,letaloneeonsago,itisoften
goodtoweighupthehealthcontributionsyouwantfromeachtypeoffoodavailable,evenifitmaynotfitinwithwhathumanshavebeenphysiologically
designedtoconsume.Freshrawmilkhasbeenshowntoprovidemanyhealthbenefitssoitcoulddeservesomeconsideration.

Withthatbeingsaid,oneofthebestpaleofriendlyalternativestoanimalmilkismakingyourownfreshalmondmilk.

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HealthBenefitsofAlmondMilk

Almondmilkcontainsalmostallthenutrientsfoundinalmonds,oneofthemostnutritiousfoodsinnature.

Almondmilkcarriesafatcontentof54goffatper100gofalmonds.Almondsfattyacidprofileisveryfavorabletohealth:theunsaturatedfatcontentisfour
timesasmuchassaturatedfat.Themonounsaturatedfattyacid(MUFA)contentisparticularlyhigh,being65%oftotalfatcontentandpredominantlyoleicacid,
whichmakesalmondsapowerfulenergysource.

Proteinisalsopresentat19gper100galmond,asaremanytypesofphytochemicalswithantioxidantproperties.Indeed,almondandalmondmilkisconsidered
apotentsourceofantioxidantsabletoneutralizefreeradicalsinthebody.Almondsalsoprovideplentyofiron,severalBvitaminsandvitaminE,aswellas
importantessentialfattyacids(moreomega6thanomega3)allofwhichareretainedinalmondmilk.

Althoughalmondmilkwillnotcontainthefullnutritionalbenefitsofwholealmonds,somehealthbenefitsfromtheconsumptionofalmondsaredescribed
below.

Weightloss,weightcontrol:Despitealmondmilksfairlyhighfatcontent,regularconsumptioncanhavepositiveeffectsonweightcontrol.Ina2003study,
itwasdeterminedthatalowcaloriedietthatincludedaround85gofalmondsledtosignificantweightloss.Almondsarethoughttoinhibitfatand
carbohydrateabsorptionintothebodyandatthesametimeincreasessatiety.Thismeansoneisapttofeelsatiatedquicklyandthustakeinfewercaloriesin
adietthatincludesalmondsoralmondmilk.

Diabetescontrol:Almondsappeartoexhibitsomeactivitytowardscontrollingdiabetes.Researchershavedeterminedthatconsumingtheequivalentof
100gofalmondsperday(about4servingsoffreshlymadealmondmilk)canreducetotalcholesterolby21%andlowdensitylipoproteincholesterol(LDL
cholesterol)by23%withoutlosingtheabilitytocontrolbloodsugarlevels.

Cardiovasculardiseasecontrol:TheriskofcardiovasculardiseasecanbeloweredbydecreasingthelevelsofLDLcholesterolintheblood.
Epidemiologicalstudiesandclinicaltrialshaveshownthatconsumptionofupto85gofalmondsperdaycanlowerLDLcholesterollevelsbyasmuchas
10%.Evenasmallerintakeof7gperdaycanreduceLDLcholesterolby1%.Researcherspointoutthattheriskofcardiovasculardiseasegoesdownby2%
foreverypercentagereductioninLDLcholesterol.Itisbelievedthatasynergisticeffortbythevariousnutrientsfoundinalmondproducesthiseffect.The
USFoodandDrugAdministrationhaverecognizedthatincorporating42.5gofalmondsoritsequivalentinalmondmilkintothedailydiethelpslowerthe
riskofcardiovasculardisease.

Antioxidantactivity:Almondisrichinphenoliccompounds,whichhavemajorrolesinreducingoxidationreactions.Phenoliccompoundshavetheability
toneutralizefreeradicals,facilitatethechelationofmetallicions,andthedecompositionofmanyoxidecompounds(suchascorrosiveperoxidesand
superoxideradicals).Thispotentantioxidantactivitycanhelppreventthedevelopmentofcancers.

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Anticanceractivity:Anumberoflaboratorystudieshaveindicatedanticancerpropertiesinalmondandalmondextracts.Inanimalstudies,
phytochemicalsobtainedfromalmondshaveshowntheabilitytoinhibitthedevelopmentofcancercellsinthecolon,lungsandprostateoflaboratoryrats,
andtosuppressthegrowthoftumors.Manyofthesecompoundshavealsodemonstratedtheabilitytoprotecttheliverandpreventelevatedlevelsof
fats/lipidsintheblood,aswellasactivityagainstinflammations,theHIVvirus,andmalariavirus.
Wasteeliminationenhancement:Fibercomprises8.810.4gper100gofalmonds.Someofthisissolublebutthebiggerproportionconsistsofinsoluble
fiber,whichisanimportantelementinreleasingfoodnutrientsastheymovethroughthegastrointestinaltractandinsweepingupwasteinthedigestive
systemforeventualelimination.Sincefiberalsoboostsfeelingsofsatiationduringmeals,itcanplayapartindecreasingintakeandcontrollingweight.
Almondmilkretainsonly1.9gperserving(or7.6goffiberorper100gofalmonds),butthisstillgivesabigboosttotherecommendeddailyintakeoffiber.
Bonestrength:Almondsandalmondmilkprovideabout92mgofcalciumper100gofalmonds.Thecalciumcomesinaformveryeasyforthebodyto
absorbandincorporateintheskeletalstructure.Forpeoplewhodonotdrinkrawmilkandcannottakepasteurizedmilkbecauseoflactoseintolerance,
almondmilkcanbearich,alternativesourceforthisimportantmineralsinceitdoesnothaveanylactose.

Commercialpreparationsofalmondmilkdonothavethedesiredamountofalmondnutrients,aspasteurizationandothermanufacturingprocessestaketheir
tollonnutrientcontent.Besides,almondmilkhasashelflifeofonly45days,socommerciallyavailablealmondmilkhastoaddmorewaterandislacedwith
sugarandpreservativestoprolongshelflife.Inaddition,vitaminEisnolongerpresentandonlyafewhundredmilligramsofessentialfattyacids(especially
omega3andomega6)areleftinshopboughtalmondmilk.

Itisbettertomakealmondmilkathometofullyreceiveitsrichnutrients.

Itsimportanttosoaknutsandseedsbeforeconsumption,thereasonbeingthatalmondsandothernutscontainphyticacidwhichinhibitstheabsorptionof
manyimportantvitaminsandmineralsincludingcalcium,magnesium,iron,copperandzinc.

Nutsandseedsalsocontainenzymeinhibitorswhichblocktheabsorptionofmineralsinthebody,phyticacidcanalsobeagreatstrainonthehumandigestive
system.

Intraditionalcultures,peoplehavesoakedandsproutednutsandseeds(aswellasnutsandgrains)inordertogettheoptimalnutritionalbenefitsfromthese
foods.Oncesoaked,phyticacidsaregreatlyremovedandtheenzymesandmineralsinthenutsaremorereadilyavailableforabsorption.

Almondmilkisverynutritious.Eachcup(approximately100g)ofrawalmondsconvertedintoalmondmilkisgoodfor4servings,andeachservingroughly
provides105.3calories,4gofprotein(or16gper100gofalmond),3.6gofcarbohydrate,1.9goffiber,23mgofcalcium,5.1mgofsodium,and9.2goftotalfatof
whichonly0.7gissaturatedfat(the8.5gofunsaturatedfatis92.4%oftotalfat).

Almondshighcalciumcontentmakesalmondmilkagoodalternativesourceofcalcium,andapaleofriendlyalternativetocowsmilk.

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How to Make Almond Milk

Use1cupofalmondsforapproximately1ltrofAlmondMilk

Soak1cupofalmondsovernight(orforaminimumof6hours).Overnightsoakingisthebetterwaytopreparethealmondsasmoretanninsandphyticacids
areremoved,ultimatelyenhancingdigestibilityofthealmondmilk.

Placethealmondsinablenderalongwith34cupsofwater(youdonotneedtoremovetheskins).Blendthealmondsfor1minute.

Sweetenerisnotnecessaryespeciallyiffreshalmondsareused.Ifitisdesired,however,adding38datesoratablespoonofhoneywithintheblending
processwilladdahintofsweetnesstothealmondmilk.

Strainmilkthroughanutmilkbagoracoupleoflayersofcheeseclothintoabowlorthroughasieve(thismayresultinalittlebitofalmondfiberinthemilk
butwillsittothebottomofyourjug/cup).

Keepinanairtightcontainer/jugforupto45daysintherefrigerator.

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Apple and Almond Shake

Peach and Apple Smoothie

Apricot and Vanilla Delight

Ingredients

Ingredients

Ingredients

1 cup almond milk

cup diced green apple (skin removed)
tsp natural vanilla essence

1 cup almond milk

cup diced green apple (skin removed)
cup freshly diced peach (skin removed)

1 cup almond milk

2 apricots (seeds removed , skin removed)
2 ice-cubes

Place ingredients into a blender

and bend for 1min.

Place ingredients into a blender

and bend for 1min.

Place ingredients into a blender

and bend for 1min.

Banana-Berry Smoothie

Banana Cinnamon Shake

Ingredients

Ingredients

1 cup almond milk

cup frozen blueberries

1 cup almond milk

1 banana
Sprinkle with Dutch cinnamon

cup frozen raspberries

1 small banana
Place ingredients into a blender and
bend for 1min.

Place ingredients into a blender and

bend for 1min.

Banana and Strawberry Smoothie

Chocolate Banana Shake

Strawberry and Mango Smoothie

Ingredients

Ingredients

Ingredients

1
1
6
1

1
2
1
1

1 cup almond milk

cup strawberries
cup mango, diced

cup almond milk

small banana
strawberries
tbs flaxseed oil

Place ingredients into a blender and

bend for 1min.

cup almond milk

ice cubes
medium banana
tsp cocoa powder

Place ingredients into a blender and

bend for 1min.

Place ingredients into a blender and

bend for 1min.

Hazelnut and Mocha Shake

Nut Crunch Shake

Almond and Peach Smoothie

Ingredients

Ingredients

Ingredients

1
4
2
2

1 cup almond milk

2 ice cubes
1 tbs almond butter
tsp cinnamon
1 tbs crushed nuts

1 cup almond milk

cup frozen peaches, diced

cup almond milk

hazelnuts
ice cubes
tsp instant coffee (non-paleo ingredient)

Place ingredients into a blender and bend

for 1min.

Place all ingredients except for the crushed

nuts into a blender and bend for 1min. Once
poured into a glass, sprinkle top with crushed
nuts.

Place ingredients into a blender and

bend for 1min.

Berry Bang

Raspberry Smoothie

Berry and Flaxseed Shake

Ingredients

Ingredients

Ingredients

1 cup almond milk

7 tbs sour cherries, pitted

1 cup almond milk

1 cup frozen raspberries

Place ingredients into a blender and

bend for 1min.

Place ingredients into a blender and

bend for 1min.

1 cup almond milk

cup frozen berries
3 tbs ground flaxseeds
tbs flaxseed oil
Place ingredients into a blender and
bend for 1min.

Raspberry Chocolate Shake

Ingredients
1 cup almond milk
cup raspberries
1 tsp cocoa powder
Place ingredients into a
blender and bend for 1min.

Rhubarb and Raspberry Shake

Ingredients
1 cup almond milk
cup rhubarb

cup raspberries
Place ingredients into a blender
and bend for 1min.

Cinnamon Express
Ingredients
1 cup almond milk
4 ice-cubes
1 tsp Dutch ground cinnamon
Dash of ground nutmeg
Place ingredients into a blender and
bend for 1min.

Cinnamon and Mocha Shake

Ingredients
1 cup almond milk
2 tsp instant coffee (non-paleo ingredient)
tsp cinnamon
Place ingredients into a blender and
bend for 1min.

Coconut and Vanilla Shake

Ingredients
cup light coconut milk
cup almond milk
1 tbs shredded coconut
vanilla bean pods
Place ingredients into a blender and
bend for 1min.

Pina Colada

Mango Smoothie

Melon Smoothie

Ingredients

Ingredients

Ingredients

1 cup nut milk

2 ice cubes
cup diced pineapple
cup coconut milk

1 cup almond milk

mango, chilled
2 ice-cubes

1 cup almond milk

cup diced honeydew melon

Place ingredients into a blender and

bend for 1min.

Place ingredients into a blender and

bend for 1min.

Place ingredients into a blender and

bend for 1min.