Maria del Mar Gómez - The Modern Juicer: 52 Dairy-Free Drink Recipes Using Rice, Oats, Barley, Soy, and Vegetables

No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018. Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or . Skyhorse and Skyhorse Publishing are registered trademarks of Skyhorse Publishing, Inc., a Delaware corporation.

Visit our website at www.skyhorsepublishing.com. 10 9 8 7 6 5 4 3 2 1 Library of Congress Cataloging-in-Publication Data is available on file. Cover design by Anna Christian Print ISBN: 978-1-63220-489-9 Ebook ISBN: 978-1-63220-744-9 Printed in China CONTENTS INTRODUCTION Why Choose Vegetable Drinks? Milk is and has been one of mankinds most basic foods for hundreds of years. Not only milk, but also other dairy products produced from it, like yogurt, cream, and cheese. This is because milk contains a great variety of nutrients that are beneficial for our bodies. But is it really necessary to consume milk to feed our bodies and minds? In terms of nutrients, the answer is yes.

For instance, it has minerals (phosphorus, zinc, and magnesium), proteins (casein, lactalbumins, and lactoglobulins), vitamins (especially vitamin B), and carbohydrates (lactose). Milk also contains calcium, which is essential for strong and healthy bones. For a long time, milk has been considered to be one of the healthiest foods for our bodies. Only in recent times has it become clear that it has several side effects that we cant ignore, and this realization not only sheds a new light on its nutritional value but makes the case that milk may not be recommended for consumption by adults. Many of the presumed benefits of milk are actually now considered to be detrimental to our overall health. For example, it is important to talk about calcium because, in Western medicine, calcium content is presented as the main reason for consuming milk.

Its true that milk is rich in calcium, but, as a matter of fact, when we consume milk, most of this calcium transforms into calcium phosphate and is expelled from the body in the feces. Therefore, we cant use it. Other foods give us more calcium, like legumes, nuts, and vegetables. Their calcium content is not as rich, but it is better assimilated into the body. On the other hand, there are many people that show symptoms of lactose intolerance. And, even though the data is not yet conclusive, it is believed that half of the worlds population may suffer from this condition, lactose being the main carbohydrate contained in milk.

This intolerance is a consequence of the lack of an enzyme, lactase, which metabolizes lactose. Common symptoms are diarrhea, gas, abdominal pain, and weight loss. ADVANTAGES OF A MILK-FREE DIET IN ADULTS Did you know that humans are the only animals that consume the milk of another species once the breastfeeding period is over? There are countless studies that prove that removing milk from ones diet is not a risk for bones, as long as one follows a sensible diet. For instance, Harvard University conducted a twelve year study on seventy-eight thousand women and found that not drinking milk, or drinking only small quantities, did not increase the risk of osteoporosis. Another, more curious example: Despite not drinking animal milk, African Bantu women dont suffer from bone problems associated with lack of calcium. Its also important to keep in mind that each Bantu woman has, on average, eight children whom she must breastfeed herself.

If you are lactose intolerant, your doctor will surely advise you to eliminate all dairy from your diet. As you may know, you can get the required calcium from other sources, such as various vegetable. Lets continue discussing the negative properties of milk. Another disadvantage is its high content of saturated fats. Although this depends on the type of milk and its processing method, whole milk can be up to seventy percent saturated fats (the unhealthy type) and thirty percent unsaturated fats (the healthy kind that regulates cholesterol). The problem, besides the high amount of saturated fats, is that pasteurization and homogenization weaken the unsaturated fats, which thereby weakens the unsaturated fats ability to fight cholesterol.

The intent here is not to be alarming, but its clear that there isnt the need to consume milk to enjoy a healthy and nourishing diet. Milk includes more than seventy different hormones (cattle are given growth hormones and many others) and countless other toxins caused by the industrialization of our society, which are not safe for our bodies. This book gives you an alternative to milk in the form of vegetable drinks, which are much healthier for the body. It is not necessary to eliminate milk forever if you do not want to. But if you do remove it from your diet, it certainly wont harm you at all because you can get all the calcium you need from other foods, as previously mentioned. Simply put, this introduction serves to give you the necessary information for you to decide whether the consumption of milk is appropriate for you.

The following recipes will show you how you can make dairy-free vegetable drinks with a large selection of ingredients: hazelnuts, almonds, millet, coconut, rice, etc. This will provide you with enough variety of milk substitutes to suit any taste. Furthermore, they are very easy to prepare. We hope this book proves to be a welcome discovery, one that exposes you to the varied and delicious world of vegetable drinks that will introduce new flavors into your diet while helping you improve your health. BASIC RECIPE Making and Straining Vegetable Drinks Most of the vegetable drinks in this book are made in a similar fashion. Whether using a blender, juicer, or food processor, you need to blend water with the other ingredients.

For some recipes it is necessary to soak the hazelnuts or to add other ingredients after processing the mixture. On the other hand, during the preparation of vegetable drinks, its very important to strain the mixture to avoid lumps or any other residue so that the resulting drink is smooth and tasty. All recipes require straining the mixture, and we recommend that you follow these steps: 1. The utensils you need for straining are a cheese cloth, a large bowl, a colander, and a large spoon. 2. When the mixture is ready, put the colander over the bowl and cover it with the cheesecloth.

Pour the mixture into the colander. 3. The mixture will seep into the bowl. 4. Use a large spoon to press the solids and help them to release the remaining liquid.