Healthy Recipes

How to make hemp milk at home (it's shockingly easy!)

Heal inflammation and avoid allergens by mixing up a batch of homemade hemp milk. We must confess, we were shocked by how easy it is.
Try this homemade hemp milk recipe Try this homemade hemp milk recipe. (Photo, Tara Miller.)

Over the past few years, the popularity of non-dairy milks has been on the rise. This is largely due to the increased awareness around allergies (intolerance to milk is one of the most common). Also, as we age we produce less lactase — the enzyme required to break down the lactose in dairy. As we've become more health conscious, we've also discovered that cow's milk may not be as critical to our overall health as once thought. And it turns out other calcium-rich sources like dark leafy greens (think kale or collard greens) and sesame seeds, are very efficiently absorbed.

Whether you choose to drink milk or not, those of us looking for alternatives are faced with other issues. Store bought milk alternatives like almond, rice, coconut milks readily available and convenient, but just like any processed food, still have additives to keep the product self stable and consistent. The biggest offender is carrageenan. Used to thicken and emulsify, carrageenan has been linked to digestive distress and inflammation as well as interfering with glucose tolerance and insulin action.

To avoid all this, I recommend making your own. Not as hard as it sounds, nut and seed milks are actually incredibly easy to make and will last in the fridge up to three days. Almond milk seems to get the most attention, but for all those with nut allergies out there (and that’s me too!) I decided to offer a dairy free and nut-free option. Here's my recipe for a creamy, slightly sweet hemp seed milk that is so easy and delicious you'll never reach for the store-bought variety  again. For more on the health benefits of hemp click here.

Ingredients 1/4 cup hemp seeds 1 cup water 1 tsp maple syrup 1/2 tsp vanilla extract 1/8 tsp cinnamon pinch of sea salt

Directions Put all ingredients in a blender and blend until well combined. For smoother results, you can strain through a cheesecloth or fine sieve (personally I don't think it is necessary). Use right away or store in the fridge for up to three days.

*This is just a base recipe. Feel free to add more or less water, sweetness or spices like nutmeg or cardamom. Instead of using maple syrup, try sweetening with a soaked date or two.


Nutrition facts (per 285-g serving) Calories 247 Calories from fat 156 Total fat 17 g Saturated fat 2 g Trans fat 0 Cholesterol 0 Sodium 8 mg Total carbohydrates 9 g Dietary fibre 4 g Sugars 5 g Protein 13 g

Tara Miller is a Toronto-based holistic nutritionist. Her educational background is from The Institute of Holistic Nutrition combined with a degree in psychology from the University of Guelph. This combination allows Tara to address the challenges individuals face when it comes to everyday healthy living. Tara is also the owner of the Health Hut Boutique in Muskoka where she offers effective and toxin-free beauty, household and specialty food items. You can follow her blog for holistic recipes and tips at


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