Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Raw Almond Milk

Classic, unsweetened version of raw almond milk — with tips on using the leftover pulp and suggestions for other types of nut milk. Cashews are not usually raw.


85% 23/23/54 
Ω-6 (LA, 8.8g) : Ω-3 (ALA, <0.1g) = !:0

Ingredients (for servings, )


  • blender or hand-held blender / immersion blender
  • nut milk bag

Type of preparation

  • food preparation without heating
  • blend
  • strain


  1. Let the almonds soak for at least 4 hours (or overnight, 8-12 hours) before using them for this recipe.

  2. Place the almonds and a little water in a powerful blender. Blend and then add the rest of the water and blend again until a creamy milk forms.

    You can also first blanch the almonds in boiling water and then remove the skin in order to achieve an almond milk that is more white. After soaking the almonds, rinse off in a sieve. You don’t need to let them drain or dry off.

    For a finishing touch, add a little vanilla extract, cinnamon, raw cocoa, or cardamom.

  3. Pour the creamy mixture through a nut milk bag, linen bag, clean dish towel, or a cheesecloth into a glass container. Press out well. A fine sieve can also work.

    The leftover almond pulp can be mixed with dates and cinnamon and used as almond purée in other recipes such as muesli, cookies, pancakes, or waffles.

Nutritional Information per person Convert per 100g
2000 kcal
Energy414 kcal20.7%
Fat/Lipids36 g51.0%
Saturated Fats2.7 g13.6%
Carbohydrates (inc.dietary fiber)15 g5.7%
Sugars3.1 g3.5%
Fiber8.9 g35.8%
Protein/Albumin15 g30.2%
Cooking Salt (Na:15.7 mg)40 mg1.7%
A serving is 446g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin E, as a-TEs 18 mg153.0%
FatLinoleic acid; LA; 18:2 omega-6 8.8 g88.0%
MinCopper, Cu 0.78 mg78.0%
MinManganese, Mn 1.6 mg78.0%
ProtTryptophan (Trp, W) 0.15 g61.0%
VitRiboflavin (vitamin B2) 0.81 mg58.0%
ElemMagnesium, Mg 197 mg52.0%
ProtPhenylalanine (Phe, F) 0.81 g52.0%
ElemPhosphorus, P 344 mg49.0%
ProtThreonine (Thr, T) 0.43 g46.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 8.8 g88.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.00 g< 0.1%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.15 g61.0%
Phenylalanine (Phe, F) 0.81 g52.0%
Threonine (Thr, T) 0.43 g46.0%
Leucine (Leu, L) 1.1 g44.0%
Isoleucine (Ile, I) 0.54 g43.0%
Valine (Val, V) 0.61 g38.0%
Lysine (Lys, K) 0.41 g22.0%
Methionine (Met, M) 0.11 g12.0%

Essential macroelements (macronutrients) per person 2000 kcal
Magnesium, Mg 197 mg52.0%
Phosphorus, P 344 mg49.0%
Potassium, K 524 mg26.0%
Calcium, Ca 204 mg25.0%
Sodium, Na 16 mg2.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.78 mg78.0%
Manganese, Mn 1.6 mg78.0%
Zinc, Zn 2.3 mg23.0%
Iron, Fe 2.7 mg19.0%
Fluorine, F 267 µg8.0%
Selenium, Se 2.9 µg5.0%
Notes about recipe

Classic, unsweetened version of raw almond milk — with tips on using the leftover pulp and suggestions for other types of nut milk. Cashews are not usually raw.

High fat content: At first glance, this recipe appears to contain too much fat, but when you look more closely, you see that only 7.4% of the fat comes from saturated fatty acids. Almonds are therefore considered to contain a healthy balance of fats.

Almond to water ratio: No matter how much almond milk you want to make, the basic rule of 1 part almonds and 3 parts water always applies. If desired, you can also make a thinner batch, for example, using the ratio 1 to 5. Store-bought almond milk usually contains less than 10% almonds. And almonds (like parsley) are very rich in iron.

Cardamom: For the case that you add cardamom as is suggested under “Alternative preparation,” we would like to provide you with some general information about this spice. Green cardamom (Elettaria cardamomum) is a plant in the ginger family (Zingiberaceae). Black cardamon (Amomum subulatum) is less suited for this recipe as it has a pungent, earthy fragrance and smoky flavor, the result of being dried over an open fire (at least, when dried traditionally). Cardamom seeds are often used in Asian and Arabic dishes. For example, they are a main ingredient in Indian masalas as well as masala chai.

Using cardamom seeds: Cardamom is best when the pods have a fresh green color and the seeds an oily, black appearance. Green cardamom seeds contain an essential oil that gives them their fragrance. Since the fragrance fades quickly, you should choose whole pods over ground cardamom and then grind the seeds in an electric coffee grinder or with a mortar and pestle before you use them. With the latter, pound the pods with the pestle until they pop open. Then remove the skin and pulverize the seeds.


Soaking almonds: It is best to soak almonds in water for at least 4 hours (or even better up to a max. of 12 hours) before using them in recipes. This reduces their phytic acid content, an acid which forms stable complexes with certain substances such as minerals and prevents their absorption by the body. If you eat a well-balanced diet, this isn’t a problem, but it can be in the case of an unbalanced diet.

Shelf life of almond milk: Stored in an airtight container, you can keep almond milk in the refrigerator for four days. If it separates, simply shake before using. Tip from the author: “Almond milk can be stored for a few days in the refrigerator, but it separates after a short time. I usually only make as much as I actually need.”

Storing nut pulp: If you would like to store the nut pulp, first spread out on a baking sheet and dry in the oven for a few hours at about 50° C.

Alternative for nut milk bag: Instead of a nut milk bag, you can also use a very clean dish cloth.

Alternate preparation

Sweet version: For a sweet version, you can also add a few pitted dates or a little sweetener such as agave syrup. It is best to first soak the dates for a while.

For a finishing touch: When the almond milk is ready, you can also flavor it with vanilla extract, cinnamon, raw cocoa, or cardamom.

Other types of nut milk: You can also use hazelnuts or other types of nuts to make nut milk. Tip from the author: “You can also make nut milk using other nuts such as macademia nuts or cashews. You can use the nut pulp as a dip (see Gemüsehäppchen (Vegetable snacks) under Vorspeisen (Appetizers)) or to add a finishing touch to desserts such as Apfelberge (Apple towers), Bananeneis (Banana ice cream), and Erdbeertraum (Strawberry dream, see Desserts section).”

Making almond date balls: You can use the nut pulp to make our recipe Almond Date Balls.