Walnut Milk vs Hazelnut Milk

When it comes to non-dairy milk alternatives, walnut and hazelnut are two popular choices. In this article, we'll explore the nutritional profiles, health benefits, environmental impact, taste differences, cooking applications, cost comparison, and more of these two nut milks. Whether you're vegan, lactose intolerant, or simply looking to switch up your milk routine, read on to discover which nut milk might be best for you.

The Nutritional Profiles of Walnut and Hazelnut Milk

Both walnut and hazelnut milk are made by blending water with the nuts and straining out the pulp. They share several nutritional similarities, such as being low in calories and high in healthy fats, protein, and vitamins and minerals. One cup of unsweetened walnut milk contains about 50 calories, 4.5 grams of fat, 2 grams of protein, and 10% of your daily value of vitamin D. The same amount of unsweetened hazelnut milk contains roughly 40 calories, 3.5 grams of fat, 1 gram of protein, and 20% of your daily value of vitamin E. Hazelnut milk is also a good source of magnesium and iron.

Additionally, both walnut and hazelnut milk are lactose-free and suitable for those with lactose intolerance or dairy allergies. They are also a great alternative for vegans or those who choose to follow a plant-based diet.

However, it is important to note that store-bought versions of these nut milks may contain added sugars and preservatives. It is recommended to make your own nut milk at home using raw nuts and filtered water to ensure the highest nutritional value and avoid any unwanted additives.

A Comprehensive Guide to Making Homemade Walnut and Hazelnut Milk

If you prefer to make your own plant-based milk at home, both walnut and hazelnut milk are easy to make. Here's a step-by-step guide:

Homemade Walnut Milk

Soak 1 cup of raw walnuts in water overnight.
Drain the soaking water and rinse the walnuts.
Add the walnuts to a blender with 4 cups of fresh water.
Blend on high speed for 1-2 minutes until smooth.
Strain the milk through a nut milk bag or cheesecloth.
Store the milk in the refrigerator for up to 5 days.

Homemade Hazelnut Milk

Roast 1 cup of raw hazelnuts in the oven at 350��F for 10-15 minutes, until fragrant and lightly browned.
Remove the skins from the hazelnuts by rubbing them in a clean kitchen towel.
Add the hazelnuts to a blender with 4 cups of fresh water and a pinch of salt.
Blend on high speed for 1-2 minutes until smooth.
Strain the milk through a nut milk bag or cheesecloth.
Store the milk in the refrigerator for up to 5 days.

Both walnut and hazelnut milk are not only delicious, but they also have numerous health benefits. Walnut milk is high in omega-3 fatty acids, which are essential for brain health and reducing inflammation in the body. Hazelnut milk is rich in vitamin E, which is an antioxidant that helps protect cells from damage and supports healthy skin.

Additionally, you can customize the flavor of your homemade nut milk by adding sweeteners like dates or maple syrup, or spices like cinnamon or vanilla extract. Experiment with different combinations to find your perfect blend!

Comparing the Health Benefits of Walnut Milk and Hazelnut Milk

While both walnut and hazelnut milk are nutritious, they do have slightly different health benefits. Walnut milk is known for its high omega-3 fatty acid content, which can support heart health and brain function. Hazelnut milk, on the other hand, contains flavonoids and antioxidants that may help lower inflammation and protect against chronic diseases like cancer and heart disease. However, it's worth noting that both nut milks contain phytic acid, which can inhibit mineral absorption in the body if consumed in excess.

Another benefit of walnut milk is that it is a good source of protein, with one cup containing around 5 grams. This makes it a great option for those following a plant-based diet or looking to increase their protein intake. Hazelnut milk, on the other hand, is a good source of vitamin E, which is important for skin health and immune function.

It's also important to note that both walnut and hazelnut milk are low in calories and fat compared to traditional dairy milk. This makes them a great option for those looking to reduce their calorie intake or follow a low-fat diet. However, it's important to choose unsweetened varieties to avoid added sugars and excess calories.

Which Nut Milk is Better for People with Lactose Intolerance: Walnut or Hazelnut?

For people who are lactose intolerant, both walnut and hazelnut milk can be a good alternative to cow's milk. However, hazelnut milk may be a slightly better option because it contains more calcium per serving than walnut milk. One cup of unsweetened hazelnut milk has about 20% of your daily calcium needs, while the same amount of unsweetened walnut milk has only 2%.

The Environmental Impact of Producing Walnut and Hazelnut Milk

As with all food production, there is an environmental impact associated with growing and processing nuts for milk production. However, both walnut and hazelnut milk have a relatively low environmental footprint compared to some other plant-based milks. Hazelnuts grow well in temperate climates and don't require significant amounts of water or fertilizer, making them a more sustainable option. Walnuts require more water to grow, but they also naturally repel pests and don't require as many pesticides or herbicides as other crops.

The Taste Test: Walnut Milk vs Hazelnut Milk

When it comes to taste, walnut milk has a slightly nutty and creamy flavor, while hazelnut milk has a richer, slightly chocolatey taste. Both nut milks can be slightly sweeter than other plant-based milks like almond or soy, but they also have a unique flavor that can enhance certain recipes like smoothies, oatmeal, or baked goods. Ultimately, the choice between walnut and hazelnut milk comes down to personal preference.

How to Use Walnut and Hazelnut Milk in Cooking and Baking

Walnut and hazelnut milk can be used in a variety of ways in cooking and baking. They can be substituted 1:1 for cow's milk in most recipes, although they may have a slightly different flavor or texture. Here are some ideas for using walnut and hazelnut milk:

Use them in smoothies or protein shakes for added protein and healthy fats.
Make a warm latte or cappuccino with frothed nut milk.
Add them to oatmeal or cereal for a nutty flavor and creaminess.
Bake them into muffins, cakes, or bread for added moisture and flavor.
Use them in savory recipes like soups, casseroles, or sauces for a creamy texture.

The Cost Comparison of Store-Bought Walnut and Hazelnut Milk

If you prefer to buy nut milk at the grocery store, the cost can vary depending on the brand and location. On average, both walnut and hazelnut milk are slightly more expensive than other plant-based milks like almond, soy, or coconut. However, the cost is likely to decrease as more people switch to non-dairy milk alternatives and demand increases. It's also worth noting that homemade nut milk can be significantly cheaper than store-bought, especially if you buy nuts in bulk.

The Best Ways to Incorporate Walnut and Hazelnut Milk into Your Daily Routine

If you're new to walnut or hazelnut milk, try incorporating them into your daily routine in small ways. Whether you add them to your coffee, use them in your baking, or simply drink a small glass with breakfast, they can provide a nutritious and delicious alternative to dairy milk. Experiment with different brands, flavors, and recipes to find your favorites.

Are There Any Side Effects of Consuming Too Much Walnut or Hazelnut Milk?

As with any food, consuming too much walnut or hazelnut milk can have negative health consequences. Because they are high in calories and fat, it's important to consume them in moderation if you're watching your weight. Additionally, if you have a nut allergy or intolerance, you should avoid these milks altogether. Finally, be mindful of the phytic acid content and try not to consume excessive amounts, as this can inhibit mineral absorption in the body.

The Role of Walnut and Hazelnut Milk in Vegan and Plant-Based Diets

For people following a vegan or plant-based diet, nut milk can be a crucial source of protein, healthy fats, and vitamins and minerals. Walnut and hazelnut milk, in particular, can provide unique health benefits and flavor profiles that other plant-based milks don't offer. They can also be used in a variety of vegan recipes, from smoothies to soups to baked goods. Just be sure to choose unsweetened varieties and avoid those that include added sugars or flavors.

A Beginner's Guide to Choosing Between Walnut and Hazelnut Milk

Ultimately, the choice between walnut and hazelnut milk comes down to personal preference and your nutritional needs. If you're looking for a milk alternative that is rich in omega-3 fatty acids and has a slightly nutty flavor, walnut milk may be best for you. If you're looking for a milk alternative that is high in calcium and has a richer, chocolatey taste, hazelnut milk may be the way to go. Experiment with both and see which one you prefer!

The Science Behind the Health Benefits of Walnuts and Hazelnuts in Their Liquid Form

Both walnuts and hazelnuts have been extensively studied for their health benefits, including their potential to reduce inflammation, improve heart health, and support brain function. While more research is needed specifically on their liquid forms in milk, it's likely that many of these benefits still apply. The healthy fats, vitamins, and minerals in walnut and hazelnut milk can support overall health and well-being, especially when consumed as part of a balanced diet.

How to Store, Freeze, and Reheat Your Homemade Walnut or Hazelnut Milk

Homemade walnut and hazelnut milk can be stored in the refrigerator for up to 5 days. It's important to shake the milk well before using, as the nut pulp may settle at the bottom. If you have leftover milk that you won't use within 5 days, you can freeze it in an airtight container for up to 3 months. To thaw and reheat, simply place the container in the refrigerator overnight and warm gently on the stove or in the microwave. It's important not to boil the milk, as this can cause it to separate or become gritty.

Conclusion

Walnut and hazelnut milk are both nutritious, delicious alternatives to dairy milk. Whether you make your own at home or buy them at the store, they can provide unique health benefits and flavor profiles that suit a variety of nutritional needs and taste preferences. Experiment with different recipes and find your favorites!