DIY Sunflower Milk to Jazz Up Your Smoothies

IMG_0220While gathering all the ingredients for my smoothie this morning, I realized I was OUT OF ALMOND MILK! I have a super food smoothie every morning, and especially on Sundays when I do my 24 hour liquid/juice fast… I NEED my almond milk. My first thought was having to deal with my bed head and getting myself decent looking enough to go into civilization and stock up at AJ’s down the street… but that didn’t sound very appealing at the moment so I decided to get crafty.  My husband and I make our own almond milk from time to time because it’s so rewarding, tastes amazing and you get all the goodness without the extra additives that even the healthiest brands have in their milk. But I was out of almonds too! Determined, I continued searching through my nuts and seeds to find what I had enough of to turn into milk… and there it was, a mason jar of raw, unsalted sunflower seeds.  I’d never made seed milk before and was not sure how it would taste… but with stomach growling I got to work. With a little time and love the sunflower seeds turned into delicious milk which was the perfect base for my smoothie. I was pleasantly surprised at the taste and so now I want to share with you how you can make this seed milk from scratch too.    Benefits of Sunflower Milk:

  • High in Vitamin E which flows through our body neutralizing free-radicals that cause aging and inflammation.
  • Good source of magnesium which is crucial for healthy bones, energy production and nerve relaxation.
  • Good source of selenium which plays a big role in DNA repair, preventing the development of cancer cells.
  • Great alternative for those allergic to dairy and/or nuts.
  • Some nuts and seeds can be pricey in bulk, but sunflower seeds tend to be cheaper (making your own nut/seed milk is a great money saver!)
  • It’s pure, unprocessed and doesn’t have any shelf life preserving additives.


  • 1 cup raw, unsalted sunflower seeds 
  • 4 cups cold, filtered water (3 cups if you want it more creamy)
  • 2 dates (or 8 drops of liquid stevia)
  • 1/4 tsp pure vanilla extract
  • pinch of Himalayan sea salt

Directions:  (Option to soak your seeds in water for a couple hours, but I skipped this step) Pour all IMG_0211ingredients into blender and blend on high for 3 minutes. If you have a Vitamix, 1 minute will do the trick.  Pour the blended milk into nut milk bag, cheese cloth, new nylon sock or very fine mesh strainer over a large bowl or pitcher. Gently pulse and squeeze with your hands until all the milk has been strained through and you are left with the seed pulp.      You can double or triple this recipe for the next few days. It will stay good in a sealed jar for up to 3 days after making it. Try adding cinnamon, cardamom or nutmeg for added awesomeness if you like to drink it on its own.    Ways to use your sunflower milk: 

  • In smoothies (like I did) 
  • Add to oatmeal
  • As creamer in your coffee or tea
  • For cereals
  • Add to baked goods
  • Mix with chia seeds and a little more sweetener and spices for chia pudding
  • Be creative!

I am trying to come up with interesting ideas on how to use the sunflower seed pulp since I hated throwing it away, so if you have any ideas I would love to hear it! Adding it to a healthy pancake or waffle mix came to mind, or maybe even mixing a spoonful into oatmeal might be good too!    Some other raw nut/seed milk ideas with recommended soaking time: 

  • Almonds: 6+ hours
  • Cashews: 2+ hours
  • Hazelnuts: 6+ hours
  • Hemp Seeds: 1+ hours
  • Macadamia Nuts: 4+ hours
  • Sesame Seeds: 1+ hours
  • Golden flax seeds (no soaking needed)

{Use the same instructions as above for the sunflower milk and make sure the nuts or seeds are raw and unsalted}   I would love to hear if you try it or if you have tried any other nut/seed milk before. Share with us what you thought!    In Health and Happiness,  Lauren

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1 thought on “DIY Sunflower Milk to Jazz Up Your Smoothies”

  1. Thanks so much for your thoughtful response: I greatly enjoy hearing from others perspective, especially when it looks from a current, holistic experience rather than “well, that’s the way we’ve *always* done it.” I appreciate you not only bringing in “postmodern” sensibilities, but also drawing upon theologians’ thoughts: well-balanced. Thanks for sharing.

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