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Avocado milk is nut, seed and coconut-free. This versatile milk is Paleo, Keto, Low Carb, AIP, Whole30 and GAPS-friendly. Creamy and delicious, it stays that pretty light green color in the fridge for days! Avocado milk is allergy-friendly and great for gulping by the glass! Just five minutes to make and a few ingredients!
What makes avocados healthy?
Avocados are indeed healthy!
Avocados are rich in monounsaturated fat, amino acids, and vitamins and minerals that have anti-inflammatory effects, including B vitamins, and vitamins K, E and C.
Benefits of Avocado Milk
If you can’t eat coconut, nuts or dairy — or if you want to avoid consuming these foods too often — Avocado Milk can give you broad healing nutrition while also protecting you from foods that your body doesn’t recognize as friendly.
(Note- those with FODMAP sensitivities may not fare well with avocados, which can cause bloating when this condition is present.)
ALSO — I have clients who love this recipe. It is so sweet to see the recipe meet people’s needs! One of my favorite kiddos can’t have nuts or seeds or coconut, and his mama makes him this every week. He drinks it down, glass after glass, his favorite. That fills my heart the way it fills his belly: all happy goodness.
How we thought of Avocado Milk
Most of us love avocado.
Most of us are open to, or already have, enjoyed avocado in sweet settings: smoothies, cake or muffin recipes, as the base for raw chocolate ganache or fudge (find these recipes in my treats cookbook here) and ice cream.
By the way, here’s my Avocado Sorbet recipe with 7 flavor variations; it’s a wonderful recipe!
So it’s not a big leap, the concept of Avocado Milk.
Avocado Milk was inspired by my teenage daughter and the need for another milk that was allergy-friendly! So many food intolerances have been in this house. The intolerances can be an impetus to create something new and delicious!
Here’s my daughter’s original recipe! When she first had the idea, she was just 13 years old! She searched everywhere on the web for a recipe or for someone who had done it already. But no one had. Frances has always been precocious, and she already had her own food blog, which she’d started at the age of 12. So she created the recipe and published it. My recipe is just the slightest variation on hers.
(She’s off to new things now, graduated high school early and studying abroad, but her blog still sits there as a sweet witness of her good work at a young age. So — special thanks to her for developing a truly new recipe concept that the world still needs today!)
How does Avocado Milk taste?
Avocado milk is predictably creamy, doesn’t actually have a strong avocado flavor, is pretty mild and very versatile. My recipe is perfumed heavily with vanilla.
If you leave the vanilla out, and sweeten with honey, the milk tastes like honey (but doesn’t stay as green in the fridge).
Avocado milk is a little thick, and gets a bit thicker when chilled.
Recipe tips and ingredients
Avocado milk is made quickly in the blender with just a few ingredients, including avocados and water. Here are the other ingredients and a few notes about them:
- Gelatin — We use just a teeny bit (find it here) to help keep the milk homogenized. Outcome: The milk won’t settle! We also use gelatin because we believe it helps to keep the milk green! Amazingly, the milk does not brown. Avocado Milk can stay in the fridge for a few days; and it will stay completely light green and pretty. The gelatin must protect the avocado from oxygen, sealing in the color. (Note: The honey version of this recipe browns a bit when stored in the fridge for days. The stevia version does not.)
- Stevia or other sweetener — We use stevia to sweeten for our own family, which is ideal for the Keto diet and low carb needs. As you know, stevia brands vary a lot. Start with less and add more to your liking, whatever form you choose.
- Honey — AIP and GAPS diet, you can use 2 to 3 tablespoons of raw honey instead of stevia, according to how sweet you like the milk. The recipe (below) gives that detail. (Note: The honey version of this recipe browns a bit when stored in the fridge for days; the stevia version does not. If this bothers you, you can make the Chocolate! or Carob 🙂 version of this recipe, which is wonderful. See how to make the Chocolate/Carob Avocado Milk variation in the recipe Notes below the recipe.)
- Whole30 — For Whole30 needs, there are three options: add less sweetener, omit the sweetener entirely, or add soaked dates before you purée — depending on your preference.
How to use avocado milk?
- Anyway you usually like milk is great: over sprouted cereals, AIP and GAPS porridge, in smoothies, by itself, poured over a baked good with berries or other condiments, to make custard etc.
- Readers have told me they heated the milk and blended it with toasted carob powder to make an AIP-friendly hot “chocolate” that they loved.
- I also have a reader who uses avocado milk in her afternoon tea! and loves it!
- Want even more healthy fats? Add in the best MCT oil! (Find it here.) 1 tablespoon per serving can be blended in!
Avocado Milk (Keto, Paleo, AIP, Whole30, GAPS)
- 2 cups filtered water
- ½ medium/average-sized avocado ; it measures just under ½ a cup if diced into 1/2" pieces
- 1-½ teaspoons vanilla extract ; for AIP: use AIP-compliant vanilla
- ½ teaspoon gelatin , see link and discount code below in Recipe Notes
- stevia or honey: stevia to taste for KETO (about 10 drops to start, depending on brand); or use 2 to 3 Tablespoons honey for AIP and GAPS (I use 2)
- sprinkle sea salt , optional
- Place ½ cup water into small saucepan. Sprinkle gelatin over its surface. Heat and stir until foamy and gelatin has dissolved, about 2 minutes. Set aside.
- Place remaining ingredients into blender: remaining water, avocado, optional vanilla, stevia or honey and sea salt. Blend on medium-high speed for 20 seconds. With motor still running, pour gelatin water through the door in the lid, processing an additional 10 seconds. (For measuring avocado: I've shown in the photo below that an average-sized avocado measures 4" long and is just under ½ a cup if diced into 1/2" cubes.)
- Serve or chill until ready to use. (It will thicken slightly upon chilling.)
Find the best gelatin HERE. Enter code BEAUTIFUL10 at checkout for 10% off your entire order. 🙂Avocado milk stays fresh and light green in the fridge for several days. You will not need to stir it again before serving, as no settling occurs.
Chocolate or Carob Avocado Milk variationChocolate Avocado Milk is delicious! If you use honey to sweeten the Avocado Milk, some discoloration will occur during storage (whereas the stevia version stays green). One way around this, if it bothers you, is to make the Chocolate (Keto, GAPS) or Carob (AIP) version of this recipe! Or you can make the Chocolate version simply because it's yummy and fun.
- Before you heat the water to dissolve the gelatin, also whisk into it: 2 Tablespoons cocoa powder or toasted carob powder AND 2 Tablespoons extra sweetener (or 5-8 drops stevia/Keto sweetener); (so honey, for GAPS, or it's also okay to use coconut sugar for AIP and Paleo).
- Once the cocoa or carob is whisked in, heat as usual, and proceed with the recipe above.
You can watch or share the YouTube video of how to make Avocado Milk here.