How to make healthy choices every day

Rice Milk 101

If this isn’t easy, I don’t know what is.
This is how you make rice milk:
Step 1: rinse 1 cup of brown rice.
Step 2: put rinsed rice in blender.
Step 3: add 2 cups water.
Step 4: blend.
Step 5: strain milk.
Step 6: drink.

Over the past few months, I have been considering getting off the soy wagon. The research and information that is surfacing about to the health food industry’s little darling, reveals that it may not be as virtuous as once believed.

As with the issue of cow’s milk, I don’t want to go heavily into the details, as this is purely a personal choice. In addition, the research I’ve explored isn’t exactly from non-biased sources, and although very interesting, I don’t feel comfortable making sweeping statements that I can’t back up.
So, I did a little research of my own, and it is evidence enough.
To be frank, for the past several months, my premenstrual syndrome has been rather, ahem, out of hand. I’ve been suffering from all the classics: serious, devil-possessed mood swings, cramps, swollen everything, and being a holistic nutritionist I know that this is a sign of a major imbalance. After picking up my usual container of soymilk a while back, it hit me like a ton of tofu bricks: could this estrogen-mimicking legume be the source of my suffering? I’ve been hitting the carton pretty hard since moving to Denmark, for there is a serious lack of alternative vegetarian protein sources available such as hemp, spirulina, and bee pollen. In an attempt to keep my protein levels where they need to be, I’ve been drinking and eating more soy products than usual. Everything in moderation they say…I have been punished.

So, since I’ve put the kibosh on soy, a miraculous thing has occurred: the PMS has improved significantly, so much so, that my last monthly bill came by complete surprise, instead of sending me the oh-so-unsubtle signals of irrational crying spells and painfully bloated breasts. Too much?

Rice milk is a very simple and inexpensive thing to make, and in my opinion, better than soy. It is not a good source of protein, so it should not substitute protein foods in your diet. However, I think rice milk would be very helpful for those transitioning from dairy milk to non-dairy milk.

To the instructions that I’ve listed above, I will add the following:

– Add a pinch of salt and a teaspoon of honey to the rice while blending. You can even add vanilla, stevia, agave nectar, or make chocolate rice milk by throwing in some cocoa powder.

– Use the finest strainer you can find to separate the rice grits from the milk. Alternatively, you can purchase rice and nut milk bags at health food stores, which are made of fine-mesh fabric, designed specifically for this purpose.

– Keep rice milk in a sterilized, sealed glass container for up to four days. Shake before use.

– Wondering what to do with those rice grits? Use them to make rice porridge for breakfast: simply cover the grits with water, bring to a boil, reduce heat and simmer with cinnamon and raisins until the water is absorbed. Then add rice milk. Waste not, want not!

Copyright 2012 My New Roots at

15 thoughts on “Rice Milk 101”

  • I tried this in a Kitchen Aid blender but it doesn’t grind at all?! Are you using a stronger blender?
    Thanks M

  • I’ve been going through this amazing blog since last night, marked so many recipes and died to try them all. It’s going to be a little tricky because I live in Venezuela and It’s hard to find all the ingredients, but I think I can manage, and maybe try new ways of cooking with all these tropical fruits. Anyway, I just wanted to let you know that after reading almost the entire blog, I finally decided to post a comment, and try a recipe too, which was this one 🙂 Starting from the easiest, right? I made chocolate rice milk this morning for my breakfast and it was amazing! I wish you could see the picture I took of it, it’s here:
    I know you probably won’t read this because it’s such an old post, but I hope you do 🙂 and if you do, do know that I’m changing my way of cooking and eating, there’s so many options, why cook always the same?
    It’s going to be difficult as in I’m 20 and in college and my friends adore junk food, but one step at a time.
    Thank you for all these amazing recipes!

  • Hi Sarah,

    I’ve been enjoying your blog for a few months now, you have a beautiful way of communicating through words & pictures 🙂

    I stumbled across this article on the soy industry today, and it reminded me of this article you’d written.. some very disturbing truths about how certain soy products are processed and the massively harmful effect to both ourselves and the environment as a result.

    Thought you might find it interesting reading (if you’d not already seen it!)

    Amber x

  • Hi jenny,

    No, rice milk has very little nutrition at all in fact, so do not rely on it for a good source of anything, except a suitable replacement for cow’s milk.
    Eat those dark leafy greens!

    Best, Sarah B

  • Hi Sarah-
    There isn’t a way to overcome the fact that homemade rice milk doesn’t supply a significant source of calcium, right? Just wondering… I suppose I can always rely on my leafy greens and other sources!

  • Sarah – firstly, love your blog! I’ve just discovered it and its been a fabulous inspiration.

    I do have one question on the rice milk…. call me silly, but I can’t work out if it is cooked or raw rice?!? Could you confirm for me?

    Many thanks.

  • Hi Sham,

    the best advice I can give you for choosing schools is going to both open houses, speaking with the directors and asking some students to give your their opinions. The schools vary quite a bit in terms of classroom hours, but the subjects are similar. I chose The Institute because there were double the classroom hours, which meant more time with the instructor. If you prefer lots of self-motivated studying, maybe CSNN is better suited for you. Either way, I commend you for wanting to enter this field – it is so rewarding and exciting to be a part of it.

    Best of luck!

    -Sarah B

  • Hi Sarah!

    I recently stumbled upon your fabulous blog and have now gobbled up almost every entry 🙂 I am currently attending Canada’s School for Natural Nutrition in Vancouver and enjoying it immensely. I love that there is a huge community of people emerging that is so passionate about health, nature, and living life to the fullest 🙂 I look forward to more of your lovely posts 🙂
    Cheers, Lucy

  • Hi Sarah,
    I am a big fan of Camros Organic Eatery and was introduced to your site through their monthly newsletter. First of all, thank you so much for sharing your knowledge and recipes, it is greatly appreciated.

    I am currently looking into achieving my Holistic Nutrition certificate in Canada and would love to get your thoughts about where is the best school to get this education. I noticed you went to the Institute of Holistic Nutrition, is there a major diffence between this school and the Canadian School of Natural Nutrition. Any insight you could provide at your convenience would be appreciated. Thank you, Sham

Leave a Reply

Your email address will not be published. Required fields are marked *