Do you struggle with poor sleep, weak immunity, or dull skin? Are you looking for a wholesome beverage to tantalise your taste buds? If so, consider including almonds in your daily meal routine. Opting for a healthy recipe for badam milk is a delicious solution to various health concerns. From enhancing brain function and promoting skin glow to improving bone health and giving a rich energy source, hot or cold recipes for badam milk cater to all age groups. Whether you prefer the natural charm of whole almonds blended into milk or the convenience of almond powder for a quicker fix, crafting the perfect recipe for almond milk is worth exploring.
This blog mentions healthy recipes for almond milk, both homemade and using almond powder, ensuring you have options to suit your taste preferences and nutritional needs. Also, let's discuss how this healthy badam milk can be enriched with natural sweeteners, aromatic spices, and nutritious add-ins to transform your everyday drink!
Table Of Contents
1. 4 Best Recipes For Badam Milk For Indians
2. Healthy Badam Milk Benefits
3. The Final Say
4. FAQs
5. References
4 Best Recipes For Badam Milk For Indians
This traditional badam milk is highly nutritious, offering proteins, healthy fats, and essential vitamins. Almonds are one of the best foods containing collagen, are high in vitamin E, nourish the skin, and support brain health, while milk provides calcium for strong bones and teeth. Adding saffron and cardamom boosts its antioxidant levels, reducing stress and improving digestion.
Unlike plain plant-based milk, this recipe combines the creaminess of milk with the authenticity of Indian flavours. Drinking it warm in the evening or before bedtime relaxes the body and also helps improve sleep quality.
1. Classic Badaam Milk
Ingredients:
- Almonds (badam) – 15-20 pieces
- Milk (full-fat or toned) – 2 cups
- Saffron strands – 4-5
- Green cardamom powder – ¼ tsp
- Sugar or jaggery – 2 tbsp (optional)
- Chopped pistachios (for garnish) – 1 tbsp
Steps To Make This Recipe For Badam Milk:
1. Soak the almonds in slightly hot water for 30-40 minutes. Carefully peel off the skin and grind the almonds with a few tablespoons of water into a smooth paste.
2. Heat the milk on a low to medium flame, stirring frequently to prevent it from sticking to the bottom area or forming a skin.
3. Add the almond paste to the simmering milk, stirring continuously to ensure no lumps.
4. Let it simmer for about 7-8 minutes, allowing the flavours to blend and the milk to thicken slightly.
5. Stir in saffron strands and cardamom powder. The saffron will release its vibrant yellow colour and fragrance into the milk.
6. Add sugar or jaggery as per taste and mix well until dissolved.
7. Pour the warm badam milk into cups and garnish with chopped pistachios. Serve warm to enjoy its rich flavours.
2. Cold Badaam Milk
Cold badam milk is a refreshing and nutrient-rich beverage, especially during hot weather. Almond is one of the best fibre-rich foods high in magnesium, which helps combat fatigue and improve muscle function, while chilled milk offers hydration and the required nutrients. The cooling properties of saffron and cardamom help reduce body heat, making it ideal for mid-mornings or afternoons during the summer. Unlike sugary cold drinks, this is a wholesome and healthy alternative.
Ingredients:
- Almonds (badam) – 15-20 pieces
- Cold milk (chilled full-fat or toned) – 2 cups
- Saffron strands – 4-5
- Green cardamom powder – ¼ tsp
- Honey or sugar – 1-2 tbsp
- Ice cubes – 3-4 (optional)
Steps To Make This Recipe For Badam Milk:
1. Soak the almonds in slightly hot water for 30-40 minutes. Peel off the skin and grind into a fine paste with 2-3 tablespoons of water.
2. Warm ½ cup of milk slightly and dissolve the saffron strands. When added to the cold milk, let this saffron milk cool wholly to avoid curdling.
3. Combine the almond paste, chilled milk, saffron milk, cardamom powder, and sweetener (honey or sugar) in a blender. Blend until smooth and creamy.
4. Taste the milk for sweetness and adjust if needed. Add ice cubes for an extra chill.
5. Pour into standard glasses and serve immediately, garnished with a few saffron or crushed almonds for a decorative touch.
Also Read: Best Detox Juice Recipes To Detoxify Your Liver, Kidney, & Overall Body
3. Nutritious Badam-Banana Milk Shake
This thicker badam milkshake is also one of the best high-protein smoothies, combining the goodness of almonds with the added nutrition of fruits like bananas or dates.
Packed with dietary fibre, natural sugars, and potassium, it provides sustained energy, making it a healthy breakfast or post-workout drink. It gives a healthy dose of calcium and proteins, while cardamom enhances digestion. Its creaminess and sweetness make it distinct from regular cold badam milk.
Drinking it mid-morning or after a workout supports recovery and keeps you full longer.
Ingredients:
- Almonds (badam) – 10-12 pieces
- Milk (cold or warm) – 1.5 cups
- Dates (seedless) – 4-5
- Banana (optional) – ½ (for added creaminess)
- Green cardamom powder – ¼ tsp
- Honey or jaggery – 1 tbsp
Steps To Make This Recipe For Badam Milk:
1. Soak the almonds in slightly hot water for 30-40 minutes. Peel the skin and blend them into a smooth paste with dates and milk.
2. Blend the almond paste, remaining milk, cardamom powder, and honey or jaggery. If using a banana, add it at this stage for a richer texture.
3. Add more milk if the shake is too thick, depending on your preference.
4. Pour into glasses and serve immediately. For a delightful presentation, garnish with crushed almonds or dates.
4. Ready To Use Natural Badam Milk Powder
Homemade badam milk powder is a nutrient-dense, preservative-free option for quick and healthy almond milk preparation. Almonds are high in dietary fats, vitamin E, and protein, contributing to brain health, glowing skin, and muscle repair. The addition of saffron and cardamom enhances its digestive and anti-inflammatory properties. Stored properly, this badam milk powder is used for instant milk, making it convenient for busy mornings or evenings.
Ingredients:
- Almonds (badam) – 1 cup
- Green cardamom pods – 6-7
- Saffron strands – 8-10
- Sugar or jaggery (optional) – 2 tbsp
Steps To Make This Recipe For Badam Milk:
1. Lightly roast the almonds in a pan over low heat to remove any moisture and enhance their nutty flavour. Let them cool completely.
2. In a food processor, grind the roasted almonds with cardamom pods, saffron strands, and sugar or jaggery (if using) into a fine powder.
3. Do this in short pulses to prevent the almonds from releasing too much oil.
4. Transfer the powder into an airtight container and store it in a cool, dry place.
5. Mix two teaspoons of the powder with 1 cup of warm milk. Stir well until dissolved.
6. Adjust sweetness if needed and enjoy the instant badam milk.
Also Read: 7 Benefits Of Drinking Protein Shake Before Sleep For Muscle Growth And Better Rest!
10 Healthy Badam Milk Benefits
Consider these benefits of badam milk to include it in your health chart as a healthy alternative:
1. Boosts Brain Function
Badam milk is a brain-nourishing drink enriched with vitamin E, which protects brain cells from stress. Magnesium and healthy fats in almonds support neural transmission and enhance memory retention. Regular consumption improves focus and reduces mental fatigue, making it beneficial for students, professionals, and elderly people looking to maintain cognitive health.
Also Read: 10 Concentration Increasing Foods and Minerals That Skyrocket Memory and Focus
2. Enhances Skin Health
Offering vitamin E, antioxidants, and healthy fats, badam milk provides deep nourishment for the skin. These components fight off free radicals, reducing premature ageing, fine lines, and wrinkles. Saffron, a common ingredient in badam milk, adds to its skin-enhancing properties by brightening the skin, diminishing blemishes, and giving it a natural glow.
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3. Supports Bone Strength
Badam milk is a natural source of calcium, phosphorus, and magnesium, which maintain strong bones and teeth. It also helps prevent osteoporosis, particularly in women and ageing adults. The milk in the recipe provides additional protein and vitamin D, which improve bone density and joint health. Drinking badam milk daily can support skeletal health.
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4. Improves Heart Health
The unsaturated fats in almonds make them the best healthy foods for high blood pressure, a heart-healthy choice. These fats help reduce LDL (bad cholesterol) levels, increasing HDL (good cholesterol). Potassium from milk further regulates blood pressure, improving circulation and reducing the risk of strokes and heart disease. Saffron and cardamom, often included in badam milk, add anti-inflammatory benefits, promoting cardiovascular wellness.
5. Promotes Better Sleep
Warm badam milk is a natural sleep aid. Almonds offer magnesium, which relaxes the muscles and nervous system, reducing stress and anxiety. Tryptophan, an amino acid in almonds, boosts serotonin production, regulating sleep cycles. Drinking warm badam milk before bedtime helps achieve deeper, more restful sleep, especially for insomnia or stress-related sleep disturbances.
6. Aids Digestion
The combination of cardamom and saffron in badam milk offers exceptional digestive benefits. Cardamom stimulates the production of digestive enzymes, reducing bloating and gas. With its anti-inflammatory properties, saffron soothes the stomach lining, helping to manage acid reflux and indigestion. Almonds also contain fibre, which supports gut health and promotes smoother digestion.
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7. Provides Long-Lasting Energy
Badam milk is an energy-packed drink that combines the proteins and healthy fats from almonds with the carbohydrates from milk. This balanced composition ensures a slow release of energy, keeping you active and full for longer periods. A post-workout drink or a morning beverage should kickstart your day without energy crashes. Adding natural sweeteners like honey enhances its energy-boosting properties.
8. Strengthens Immunity
Almonds in badam milk are rich in vitamin E, zinc, and iron, which are key in boosting the body’s immune response. Saffron and cardamom further enhance immunity by offering antimicrobial and anti-inflammatory benefits. This drink helps the body overcome colds and flu, making it an ideal addition during winter.
9. Controls Weight
The high protein and fibre in badam milk help regulate appetite by controlling hunger pangs. It promotes a feeling of fullness, making it easier to manage portion sizes and avoid unhealthy snacking. Using jaggery or honey instead of refined sugar also makes badam milk a weight-friendly alternative to processed beverages.
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10. Improves Hormonal Balance
Badam milk supports hormonal health in women, particularly during PMS and menopause, by providing essential magnesium and healthy fats that regulate hormonal activity. It also helps to reduce hormones like cortisol, which disrupts hormonal balance and contributes to PMS symptoms like mood swings and irritability.
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The Final Say
Ultimately, making a healthy recipe for badam milk offers a delicious alternative to dairy milk. However, it's important to note that while almond milk is safe for consumption, some people experience digestive issues or allergic reactions. Also, excessive consumption causes nutrient deficiencies, as almond milk is less nutrient-dense than dairy milk. Therefore, it's crucial to consume almond milk in moderation and consult a nutritionist if you have any lactose or dairy food concerns.
FAQs
1. How is almond milk made step by step?
Try these steps on how to make almond milk at home:
- Soak raw almonds in water for at least 8 hours or overnight. This softens the skin and makes it easier to peel.
- After soaking, peel the almond skin. This can be done manually or by blanching them briefly in boiling water.
- Blend the peeled almonds with water in a high-powered blender until the mixture is smooth and creamy.
- The ratio of almonds to water can be adjusted to your desired thickness.
- Strain the made mixture through a nut milk bag or a fine-mesh sieve to separate the milk from the pulp.
- Add sweeteners like fresh honey or maple syrup and flavourings like vanilla extract or cardamom to taste.
2. What is the composition of badam milk?
Badam milk, or almond milk, primarily contains water and almonds. It is a plant-based milk alternative that is rich in nutrients like:
- Protein: Essential for building and repairing tissues.
- Healthy Fats: Beneficial for heart health.
- Vitamin E: A powerful antioxidant.
- Calcium: Important for strong bones and teeth.
- Magnesium: Involved in various bodily functions.
- Potassium: Helps regulate blood pressure.
3. How to thicken badam milk?
To thicken badam milk, you can use the following methods:
- Use less water when blending the almonds.
- Add a small cornstarch pinch, arrowroot powder, or gelatin to thicken the milk.
- Heating the milk can help to evaporate some of the water content, making it thicker.
- Adding almond flour to the milk can also increase its thickness.
4. Should we boil almond milk before drinking?
While boiling almond milk is not strictly necessary, it can help to kill any harmful bacteria that may be present. If you choose to boil almond milk, be careful not to overheat it, as this can cause it to separate. You can also pasteurise the milk at home to kill bacteria without significantly affecting its nutritional value.
References
- https://www.indiankhana.net/2014/06/homemade-almond-milk-how-to-make-almond-milk.html
- https://www.peta.org/living/food/homemade-almond-milk/
- https://www.webmd.com/diet/health-benefits-almond-milk#:~:text=Almond%20milk%20offers%20fewer%20calories,add%20calcium%20and%20vitamin%20D.
- https://www.theorganickitchen.org/how-to-make-almond-milk-cashew-milk-and-oat-milk/
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