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I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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Dairy vs Plant-based Milk + DIY Non Dairy Milk Recipe

Non dairy milk is all the rage right now and for good reason. More and more people are discovering sensitives to dairy products. Some of us may not have any dairy allergies, but we realize how much better we feel when limiting dairy in our diets. Just like all other ‘healthy foods’ sold in grocery stores, non dairy milks are not all created equal. We’ve curated the perfect (and simple) recipe for a variety of non dairy milks. We can make our milk and drink it too!

Why Say No to Dairy?

While we know not everyone has an issue with dairy, what doesn’t kill you doesn’t always make you stronger. Dairy does have some nutritional value, yet it seems to do more harm than good:

  • Cows’ milk actually lessens our bone density, leading to osteoporosis
  • Dairy increases instances of acne and eczema
  • Daily consumption of milk may increase chances of prostate and ovarian cancers

Simple Green Smoothies has a manifesto that starts with, “I eat real food to fuel my awesome life.” While we understand dairy milk is real food, we like to fuel our bodies with foods that energize and give us longevity, not food that slows us down. 

Non dairy milk using hemp hearts, oatmeal and brown rice

Non Dairy Milk Revolution

So now that we’ve decided to give non dairy milk a try, how do we know the best option? The great part about this new craze is there are endless plants we can ‘milk.’ Depending on the meal, smoothie, or baked good we want to make, there is a plant-based milk for it! Cashew milk is super creamy and a great addition to cold brew coffee. Almond milk is full of calcium and delicious on a cold night in our incredible Spiced Almond Milk. Hemp milk is chock full of protein and can provide energy in a post-workout smoothie. The number of options can make us dizzy!

Another great reason to try non dairy milk is the ease in making it at home. A variety of nuts, seeds, and legumes can be used in homemade plant-based milk. We personally love: coconut, almond, hemp, oat, and cashew. Check out the recipe below for the easiest DIY non dairy milk recipe that can be used on any of the above plants.


DIY Non Dairy Milk Recipe

  • Author: Jen
  • Yield: 5 cups 1x


There are some delicious dairy-free alternatives that you can whip up in your blender! When making this recipe, you can substitute 1 cup of plants such as oat, rice, hemp, coconut, almond, cashew, etc. You may find yourself doing a little happy dance down your health-food store isle becuase many stores now carry non dairy options. We like easy and we like convenience, but there’s nothing more empowering than making your own yummy creation from scratch.



1 cup hemp hearts, steel-cut oats*, cooked brown rice, almonds**, or cashews**

3 cups water

1 tablespoon coconut oil (optional)

2 tablespoons maple syrup (optional)

1/2 teaspoon vanilla extract (optional)

Pinch of sea salt


1. Place the hemp hearts (or soaked steel-cut oats, or cooked brown rice) and water in a high speed blender.

2. Blend on high speed for about 2 minutes, or until fully liquified.

3. Strain through a nut milk bag or cheesecloth into a wide glass bowl.

4. Discard the pulp from the bag.

5. Rinse the blender and pour the milk back into the blender from the bowl.

6. Add the coconut oil, maple syrup, vanilla, and salt. Blend for 10 seconds.


*Soak steel-cut oats in a covered bowl of water for 20 minutes prior to blending.

**Soak almonds/cashews 8 hours or overnight in 2 inches of water

To make Coconut Milk, click here

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  1. Dani Mitchell

    November 14th, 2019 at 10:39 am

    I’ve followed this recipe from your book using a mix of cashews and almonds and it was amazing! At first I wasn’t gonna add the maple syrup, coconut oil and other suggestions, but I’m so glad I did! It was the BEST nut milk I have ever had. I need to make this a priority to make again… this is so much better than anything in the store.

  2. SGS Rawkstar Carissa

    November 14th, 2019 at 12:38 pm

    That is awesome Dani! I am so glad that even though you weren’t sure about some of the ingredients you still went through with it and enjoyed it 🙂

  3. El

    November 14th, 2019 at 2:11 pm

    I am confused why you would make this when you can buy coconut organic milk… Less hassle and so good with smoothies!,,

  4. SGS Rawkstar Carissa

    November 15th, 2019 at 9:09 am

    Hey El,

    We like to give the option for people who like to make their own version. I like to sometimes make my own because its fun and SO delicious!!

  5. Kim

    November 15th, 2019 at 11:23 am

    Super easy and great tasting. I used combo of cashews, almonds and hemp seeds! Adding the oil, maple syrup, vanilla and salt gives it that perfect taste. So nice not having to buy more packaged food when it’s so easy to make at home.

  6. SGS Rawkstar Carissa

    November 18th, 2019 at 10:19 am

    It really is so great when you don’t have to make that extra trip to the grocery store!! YUmmm I love all of that! So glad that it worked so well for you 🙂

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