If you are lactose intolerant, or you have nutritional inclinations different from the common one and you opt for plant milks , this information will be of great help so that you can learn how to make milk, flour and almond butter and get its many benefits.

Properties of the Almond

Rich in calcium, protein and vitamin E, almonds are an essential food in a healthy and balanced diet. In addition, it is a very versatile ingredient in both sweet and savory recipes.

The almond is one of the nuts with the highest contribution of vitamin E , a vitamin whose intake is often below what would be recommended and which plays a valuable antioxidant role. 50 g daily of raw almonds cover the daily needs of this vitamin.

Another remarkable point is its fiber content. Despite its dry and homogeneous appearance, almonds have a notable amount of soluble fiber (10%). It is ideal for stimulating bowel movements and for giving you a feeling of fullness.
The almond is also rich in protein (19 g / 100 g), an amount similar to that of meat. Therefore, in vegetarian diets, almonds and nuts in general are of great importance.

In addition, this dried fruit is one of the few sources of vegetable protein that contains arginine, an essential amino acid for children.

The iron content is another of the virtues of this delicious dried fruit. Fifty grams of almonds provide a dose of iron very similar to that of spinach, of course they are 30 times less caloric. Magnesium, phosphorus and manganese are also other minerals that this nut provides in not inconsiderable quantities.

The fat contained in nuts, a gift for the arteries

Almonds are 52% fat. Of these, two thirds correspond to oleic acid. This means that taking almonds is very similar to taking olive oil from a cardiovascular point of view. So much so that it has been shown that in communities that consume high doses of nuts, the incidence of cardiovascular diseases is lower.

Another point to take into account is its content of linoleic acid (omega-6), an essential fatty acid for the body that it does not synthesize and that it must obtain from the diet .

The recommended dose of almonds

Experts agree that a recommended dose of almonds for a healthy person is about 25 g per day (20 units) , being especially recommended for children, due to its richness in calcium and protein; vegetarians, for their contribution in iron and protein; and to people suffering from hypercholesterolemia, osteoporosis, weight deficit, diabetes and lactose intolerance.

Purchase and Conservation of almonds

It is better to buy the shelled almonds. In this way they are less treated and better preserve their properties. Most nuts that are sold without the shell usually contain sulfur dioxide to preserve them, so it is better to choose organic almonds. When choosing almonds, the heaviest ones should be preferred and that they do not make noise when shaken. If purchased peeled, soft and musty smells should be rejected.

Given its richness in fat, the almond ranks easily so it should be avoided that they take on moisture, keeping them in a cool and dry place. They can also be kept in the fridge to keep them longer.

Almond butter


  • 3 cups of raw almonds (not roasted) without salt. Preferably white, without the skin as it can give it a brown and slightly bitter color
  • Sweetener to taste
  • Salt to taste
  • Water to taste
  • Food processor

(Makes about 1.5 cups)


  1. Add the almonds in a food processor and pulse to chop very well.
  2. Blend the chopped almonds for about 10-15 minutes, scraping down the sides as needed. The oil will be obtained from the almond and from there the liquid butter. If a more solid butter is preferred, when you see that the almond begins to spread the oil (as in the fourth photo), add a few drops of water and process again until a butter-like consistency is obtained. Any other element that you want to add must be done at the end. To mix the honey with the butter, do it with the spoon (without a processor).

Add salt or stevia / sweetener to taste and put it in a tightly closed container in the fridge.

Almond flour


2 cups of raw almonds


  1. Place the almonds – 1 cup at a time – in a high-powered blender.
  2. Grind the almonds until they turn into a fine powder.

This should take 20-30 seconds.
You already have your almond flour. It is that easy.

Try to use unpeeled almonds. A more floury texture is achieved if you make it with shelled almonds.
Try not to grind for too long as it tends to turn into almond butter if the grinding process takes time.
Makes about 2 cups.

Almond milk


  • 1 cups oatmeal
  • Water (as necessary)
  • 12 peeled almonds
  • Purified water (as necessary)
  • A tablespoon of raw honey
  • A pinch of sea salt
  • 3 drops of almond extract


  1. In a bowl add the oats and water until covered; book for 6 hours.
  2. After that time, add 12 peeled almonds to the oats. For that, introduce the almonds in boiling water and leave a minute or two, that will make the skin rise and can be easily removed.
  3. Blend the oatmeal and almond mixture by adding the honey, a pinch of salt and the almond extract. If necessary, add more water to the preparation until the desired consistency is obtained.

Cooking Note: It is excellent as a substitute for breast milk. You can know more benefits of almond milk and add them to your diet.

Dr. Eric Jackson

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses. He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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