If you’re looking for a creamy and nutritious alternative to dairy milk, you will love this Brazil nut milk that is low fodmap and great for anyone with lactose intolerance. The creamy nut milk is packed with essential minerals and has a rich, nutty flavor.
Recently I bought Brazil nuts to blend into a soup to make it creamy, and it was surprisingly delicious and a great dairy free alternative to cashew milk and other plant based kinds of milk. Since then, I have been making the most amazing homemade ice cream with Brazil nuts in the base and loved it. Thus I decided to make homemade nut milk with Brazil nuts as I love their texture and taste.
Disclaimer: This site contains affiliate links. As an amazon associate I earn from qualifying purchases.
Brazil nuts are the perfect nuts to make a low fodmap nut milk as they are low fodmap and yield perfectly creamy milk free of the lactose fodmap found in regular dairy products. Finding dairy alternatives is especially important to people with IBS symptoms and lactose intolerance.
Thankfully it is so easy to make your own nut milk these days. All you need is 5 minutes and a high-speed blender. Within 1 minute of blending in a high speed blender, you will have a plant-based milk that offers numerous health benefits, including optimal thyroid function, as brazil nuts are one of the best sources of selenium, an essential thyroid nutrient.
This homemade nut milk is incredibly easy to make. Below is a basic recipe to whip up a batch of Brazil nut milk in no time:
Ingredients for the low fodmap nut milk:
- 1 cup of Brazil nuts
- 4 cups of filtered water
- 1 teaspoon of vanilla extract
- 2 tbsp maple syrup
- Dash of Himalayan pink salt
How to make Brazil nut milk:
- Soak the Brazil nuts: Place the Brazil nuts in a bowl and cover them with water. Let them soak for at least 4 hours or overnight. Soaking helps to soften the nuts and improve the texture of the milk.
- Rinse and drain: After soaking, drain the water and give the nuts a quick rinse under running water.
- Blend the ingredients: Add the soaked and rinsed Brazil nuts to a blender with 4 cups of filtered water, maple syrup, vanilla extract, and a dash of Himalayan pink salt.
- Blend until smooth: Blend all the ingredients on high speed for about 1-2 minutes or until the mixture turns creamy and smooth. The nuts should be thoroughly pulverized.
- Store and serve: Transfer the freshly made Brazil nut milk into an airtight container, such as a glass mason jar with a lid. Store it in the refrigerator and consume it within 3-4 days. Remember to shake well before using, as separation may occur.
You can also cut this recipe in half if you won’t use all the Brazil nut milk in a few days. Plus, it is super easy to whip up a small batch.
Brazil nut milk is like cashew milk in that you don’t have to strain the Brazil nuts through a nut milk bag as they are thoroughly pulverized in the blender and go straight through a regular nut milk bag. You could use a super fine cheesecloth to separate the finely blended nuts.
Brazil Nut Milk Benefits
According to Cronometer (a fantastic app for tracking your nutritional and caloric intake), 1 cup of Brazil nuts contains 2549 ug of selenium, 3642 % of the daily recommendations for selenium! Not to mention they are packed full of healthy fats and protein.
Selenium is a crucial trace mineral required to convert T4 into T3, the active thyroid hormone. A study that evaluated the effects of brazil nuts on thyroid hormone levels found that after three months of eating one brazil nut a day significantly increased T3 levels. However, supplementing with only one Brazil nut a day did not restore T3 levels to normal levels; thus, a higher dose may be required.
Antioxidant production was also increased in this study as selenium is required to recycle oxidized glutathione, which protects against free radical damage. Selenium is also essential for optimal immune system function and regulating excessive immune responses and chronic inflammation.
This Brazil nut milk has many nutritional benefits, is free of additives, tastes great in oatmeal, and can even be added to soups to make them creamy. It is also the perfect low fodmap nut milk for anyone on the low fodmap diet for IBS.
You may also like this homemade sesame milk that is super creamy and nutritious as well.
Brazil Nut Milk – Low Fodmap & High In Selenium
- 1 High speed blender
- 1 cup Brazil nuts
- 2 tbsp maple syrup
- 1 tsp vanilla extract
- dash Himalayan rock salt
- 2 cups water
- Soak the Brazil nuts in water for 4 hours to soften.
- Once the Brazil nuts have soaked place all ingredients into a high speed blender and blend for 1-2 minutes.
- Pour the Brazil nut milk into a glass jar with a lid and store in the fridge.