Almost everyone is familiar with almond, oat, or cashew milk by now. But plant-based milk can be made from so many more ingredients. Two particularly interesting varieties are black sesame milk and pumpkin seed milk.

Both offer not only unique colors and a rich, nutty flavor, but also valuable minerals:

• Black sesame seeds are particularly interesting for their high calcium content.
• Pumpkin seeds are especially rich in magnesium and protein.
• Both varieties also contain significant amounts of iron and zinc.

And the best part: Both types of plant-based milk are incredibly easy to make at home with just a few ingredients.

Pumpkin Seed and Sesame Milk

Ingredients

Makes approximately 500 ml each

For the Pumpkin Seed Milk

• 50 g pumpkin seeds
• 500 ml water
• 1 Medjool date
• Optional: a little vanilla

For the Black Sesame Milk

• 50 g black sesame seeds, unhulled
• 500 ml water
• 1 Medjool date
• Optional: a little vanilla

Preparation

1. Soak the pumpkin seeds or black sesame seeds in plenty of water for about 4–6 hours or overnight.
2. Drain the soaking water and rinse the seeds thoroughly with fresh water.
3. Place the seeds in a high-speed blender with 500 ml of fresh water, the date, and a little vanilla if desired. Blend on the highest setting for about 30–60 seconds until smooth.
4. For an especially smooth consistency, strain the pumpkin seed milk through a nut milk bag and squeeze well. If using a high-speed blender, it can also be enjoyed unstrained.

Find out how to use the leftover pulp here.

Store-Bought Plant-Based Milk or Homemade?

Plant-based milk is now available in almost every supermarket – convenient, long-lasting, and offered in a wide variety of options. However, it’s worth taking a closer look at the ingredient list: Depending on the product, it may contain oils, flavorings, stabilizers, or other additives in addition to water and the main plant-based ingredient. What’s more, the actual proportion of nuts, seeds, or grains is often surprisingly low.

Nutrients by the Numbers

When you make your own plant-based milk, you can control not only the ingredients but also the nutrient content. Black sesame seeds and pumpkin seeds are particularly interesting because they provide valuable minerals and plant-based protein.

Nutrient Content of 500 ml of Homemade Plant-Based Milk

Prepared with 50 g of sesame seeds or pumpkin seeds and 500 ml of water, unstrained.

These values apply to the entire unstrained preparation. When strained, some of the nutrients remain in the pulp. Actual mineral absorption depends, among other factors, on bioavailability.

And What Happens to the Leftover Pulp?

When you strain your homemade plant-based milk, you’re left with more than just the finished milk. You also have the so-called pulp – the solid parts of the nuts or seeds that remain in the nut milk bag.

And they’re far too valuable to throw away! After all, straining removes valuable fiber, proteins, fats, and some of the minerals and vitamins from the plant-based milk. That’s why it’s worth putting the leftover pulp to good use.

For example, the pulp from black sesame seeds and pumpkin seeds is perfect for making our mineral-rich energy balls. This way, nothing goes to waste – and your homemade plant-based milk comes with an extra nutrient-rich snack. 🌱

See Also:

Plant-Based Milk Comparison

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