American · drink
Creamy No-Strain Cashew Milk
Video by Detoxinista on YouTube · Open on YouTube
- Keto if you skip the maple syrup
- Vegan
- Gluten-free ingredients
Contains: Tree nuts. Check labels on stock, sauces and spice mixes.
The whole cashew is blended in, so you keep all of the nut's protein, healthy fats and magnesium instead of straining them away, with no gums or additives. With the optional maple syrup it has only about 3 g added sugar a cup.
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Ingredients 4
Method
Tap a time to watch that step in the video.
- Cover 1 cup raw, unsalted cashews with plenty of water and soak for 2–4 hours (or overnight in the fridge). Drain and throw away the soaking water. 0:26
- Put the cashews in a blender with 4 cups fresh water, plus 1 tbsp maple syrup and a pinch of salt if you like. 0:53
- Blend until completely smooth and creamy. A high-speed blender leaves no pulp, so there's nothing to strain; with a standard blender, pour it through a fine sieve to catch any bits. 1:11
- Keep in a sealed jar in the fridge for up to 4 days and shake before using, as it settles. 1:53
Tip. Creamer: blend 1 cup cashews with 2 cups water, 1 tsp vanilla, 2 tbsp maple syrup and a pinch of salt. Chocolate: add 5 tbsp cocoa and 1 tsp vanilla; the cook's 5–6 tbsp maple adds about 17 g sugar a cup, so start with 2.
The method is a summary in our words — the video shows every step.
One portion, 1 generous cup (about 275 ml), gives you 1 of 4
Where the energy comes from one serve
- Net carbs 24%
- Protein 12%
- Fat 64%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Magnesium High25%
103 mg a serve, mostly from raw unsalted cashews (99%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source19%
2.1 mg a serve, mostly from raw unsalted cashews (96%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron Source13%
2.4 mg a serve, mostly from raw unsalted cashews (100%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Selenium Source13%
7 µg a serve, mostly from raw unsalted cashews (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K Source10%
12 µg a serve, mostly from raw unsalted cashews (100%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Show the other 10
Vitamin B69%
0.1 mg a serve, mostly from raw unsalted cashews (100%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium5%
240 mg a serve, mostly from raw unsalted cashews (96%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E2%
0.3 mg a serve, mostly from raw unsalted cashews (100%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate2%
8.8 µg a serve, mostly from raw unsalted cashews (100%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium1%
18 mg a serve, mostly from raw unsalted cashews (72%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Omega-31%
0 g a serve, mostly from raw unsalted cashews (100%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin A0%
0 µg a serve. Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C0%
0.2 mg a serve, mostly from raw unsalted cashews (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Detoxinista; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.