Harvard is one of the world's most prestigious educational institutions and has played a critical role in the creation and dissemination of knowledge for centuries.
Since its founding, the organization's members have continually analyzed and revised, producing influential reports that shape politics, economics, health care and other areas.
Why Harvard removed dairy from the food pyramid
It is widely believed that consuming milk and dairy products is necessary for a healthy diet.
However, recent research and information from Harvard University has changed this view: the food pyramid now shows that we can eliminate milk and replace it with water for a complete diet.
Every year, experts and analysts at Harvard University publish a list of the most recommended foods as part of a healthy diet. This year there are no dairy products in the so-called “healthy plate”.
They explain this by saying that high consumption of dairy products can significantly increase the risk of prostate and ovarian cancer.
In addition, they point out that personal care should avoid ingredients rich in saturated fats and chemicals found in such products.
According to Harvard, what should you replace milk with?
To replace this contribution, experts recommend adding vegetables such as lettuce, cauliflower and broccoli, among other things. In addition, calcium is found in many nuts and grains.
The dairy products most commonly recommended by Harvard are almond milk, oat milk, and rice milk.
How to make almond milk
Ingredients:
- 1 cup (120 g) raw almonds
- 4 cups (960 ml) water
- Optional: 1 teaspoon honey or coconut blossom sugar, 1/2 teaspoon vanilla extract
Instructions:
- Soak almonds. Place the almonds in a large bowl and cover with water. Let them soak for at least 8 hours or overnight.
(Picture of soaked almonds) - Drain the almonds. After the almonds have soaked, drain them well.
(Image of drained almonds) - Puree the almonds. Place the drained almonds in a blender. Add the water and mix on high for 2-3 minutes, or until the almonds are completely ground and the mixture has a creamy consistency.
(Image of the almond mixer) - Strain the milk. Pour the almond mixture into a strainer lined with cheesecloth or a coffee filter. Squeeze the pulp to extract as much milk as possible.
(Picture of strained almond milk) - Add optional sweeteners and flavors. Depending on your taste, add honey, coconut blossom sugar or vanilla extract.
- Save the milk. Almond milk can be stored in the refrigerator for up to 5 days.
Tips:
- For a creamier almond milk, peel the almonds before soaking.
- If you don't have a powerful blender, you can pulse the almonds in a food processor before adding the water.
- For a sweeter almond milk, you can add more honey or coconut sugar.
- You can also add other flavors to almond milk, such as cinnamon, vanilla, cocoa, or almond extract.
Variations:
- Unsweetened almond milk: Simply leave out the sweetener.
- Almond milk with cocoa: Add 1 tablespoon of cocoa powder to the almond mixture before mixing.
- Almond milk with vanilla: Add 1/2 teaspoon vanilla extract to the almond mixture before mixing.
Applications:
Almond milk can be used in a variety of recipes including smoothies, coffee, tea, soups, stews and desserts. It can also be drunk neat or with ice.
How to make coconut milk
Ingredients:
- 1 cup (120 g) shredded coconut
- 3-4 cups (750-1000 ml) water
- Optional: 1 teaspoon honey or coconut blossom sugar, 1/2 teaspoon vanilla extract
Instructions:
- Soak the coconut. Place the coconut flakes in a large bowl and cover with water. Allow it to soak for at least 30 minutes or until the coconut is completely hydrated.
(Image of a soaked desiccated coconut) - Drain the coconut. After the coconut has soaked, drain it well.
(Picture of drained desiccated coconut) - Puree the coconut. Place the drained coconut in a blender. Add the water and mix on high for 2-3 minutes, or until the coconut is completely ground and the mixture has a creamy consistency.
(Image of the coconut blender) - Strain the milk. Pour the coconut mixture into a strainer lined with cheesecloth or a coffee filter. Squeeze the pulp to extract as much milk as possible.
(Image of strained coconut milk) - Add optional sweeteners and flavors. Depending on your taste, add honey, coconut blossom sugar or vanilla extract.
- Save the milk. Coconut milk can be stored in the refrigerator for up to 5 days.
Tips:
- For a creamier coconut milk, you can whip the milk after straining.
- If you don't have a powerful blender, you can grind the coconut in a food processor before adding the water.
- For a sweeter coconut milk, you can add more honey or coconut sugar.
- You can also add other flavors to coconut milk, such as cinnamon, vanilla, cocoa, or coconut extract.
Variations:
- Unsweetened coconut milk: Simply leave out the sweetener.
- Coconut milk with cocoa: Add 1 tablespoon of cocoa powder to the coconut mixture before blending.
- Coconut milk with vanilla: Add 1/2 teaspoon vanilla extract to the coconut mixture before blending.
Applications:
Coconut milk can be used in a variety of recipes including smoothies, coffee, tea, soups, stews and desserts. It can also be drunk neat or with ice.